Lean Images News » Austin Fitness Boot camp

Round Rock, Cedar Park, Georgetown, and Pflugerville Personal Training

LeanImages — Tue, 29 Mar 2011 18:47:34 +0000

Portion Size Estimates

Here’s a fast and simple way to know if you’re really eating a single portion.

Carbohydrates

What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
Portion Size: A fistful is equal to one serving of carbs (this will increase if you’re training intensely).

Protein

What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef.
Portion Size: A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 – 1 gram per pound of body weight per day)

Fat

What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar.
Healthy fats include olive oil, avocado and nuts.
Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

Lean down eating plan: Mar 2011

LeanImages — Tue, 15 Mar 2011 17:56:17 +0000

20 to 30 grams of good fats per day
limited dairy intake to 1 serving per day
dry spices only
1 beef serving per week: 96 to 99% lean: 3 to 4 oz only
measure your olive oil or coconut oil from 1tsb to 1 tbsp
Wild fish, NO FARM RAISED FISH
Limit bread to one slice per day or no more than 5 per week
	high quality grain bread
stevia only for sweetener
60 to 80 oz of water daily
probotic daily on empty stomach
fish oil and powder super greens daily


Breakfast choices:
	add flaxseed, and fresh berries to oatmeal. Cinnamon and stevia options

	3 egg whites		oatmeal made with HEB mootopia skim
	1/2 c cook steel oatmeal		milk or lite coconut milk
	Stevia only		2 slice of vry lean protein

	1/2 of brown rice
	cinn & splenda
	3 egg whites






snack
#1	protein shake (low sugar and calories) w. 8 almonds
#2	2 oz turkey, chicken with 1/4 of rice

Lunch	3 to 4 oz lean protein:
		chicken, Turkey
		4 egg whites
		tuna
		white fish
	1/2 c of
		Rice
		sweet pot
		beans (plain or seasoned with spices only)
	1 c of green veg, no butter or oil


snack
#1	1/2 c cottage cheese or 8oz Okros GREEK Yogurt
	1/4 c strawberries
	1/6 c of crushed almonds or walnuts

#2	2 thin avocado slices w/ apple

#3	4 almonds
	1/2 apple

dinner
	4 to 6 oz lean protein
	2 c veg
	1/2 Cup of cooked:
		cooked brown rice
		barilla plus pasta
		small Red or sweet potate
		beans such as pnito, black etc…


	no food 2 hours before bed.
	total calorie intake should be around 1500 calories to start with

Lose weight and get fit… SWAT cedar park boot camp

LeanImages — Mon, 28 Feb 2011 03:31:10 +0000

Get ready for the most exciting bootcamp program out there…

most unique bootcamp exercises, tabatas, crossfit , tornado training…

exciting, challenging and extreme results….

JOIN TEAM FIT

Join Team FIT… SWAT Cedar Park Boot camp..

LeanImages — Mon, 21 Feb 2011 00:52:23 +0000

Weather is getting nice outside… the tues/thursday 7pm starts back up at wilco park Mar 1.

All fitness levels are welcome but be warned no matter what your fitness level is… you will be challenged and exhillerated.

Trainer with 20 years experience will provide the thrill and excitement of a bootcamp!

SWAT Cedar Park Boot Camp at Williamson co Park

LeanImages — Wed, 16 Feb 2011 18:58:28 +0000

Weather is getting nice… and its time to get outside…. March 1st 7pm our first outside bootcamp for 2011…

Come and get an awesome workout, maybe a few laughs…. shed pounds and bodyfat…

Can’t beat the price for a trainer with 20 years experience…

SWAT is a Blast plus a butt kicker…. (with modifications for those who need them)

To Bicep or Tricep, that is the question?

LeanImages — Sat, 01 Jan 2011 21:40:57 +0000

Should more be spent on working the biceps or triceps? The bicep is consider the vanity muscle, they get noticed more so alot of people spend alot of time working biceps more than triceps.

The triceps are the much bigger of the two muscle groups. If you are doing bi’s and tri’s on the same day, spend more time on the triceps.

A great way to build strong triceps are dips. But do dips as you would chest press, pile on the resistance and then struggle thru a hardcore set.

So if you doing dips from a dip station add on the weight. From a bench, feet up, pile on the weight. Make sure you finish full range of motion on each rep.

Another great exercise is very narrow pushup off a medicine ball. If these are easy, elevate your feet. Weighted sand bags can also be added to increase resistance.

SWAT Cedar Park Boot Camp – Plus size fitness

LeanImages — Sat, 25 Dec 2010 22:35:38 +0000

Start the new year off right, let Lean Images help you get your health and fitness goals.. We have the trainers, experience, motivation, and a large menu of exercises.

Pluse size co-ed boot camps start in early 2011 at the wilco park and lean images studio.

We deliver on results… We have want no one has: EXPERIENCE!

Personal Training speciality programs by Lean Images

LeanImages — Thu, 09 Dec 2010 18:51:07 +0000

Men’s strength, sports, and core challenge. Our newest program for men only at the Lean Images Studio. Starts in January 2011. Class size is limited.

Ok guys, want a workout that combines crossfit, sports drills, basic strength and power… Here it is!

Lean Images Round Rock Personal Training has new brochure

LeanImages — Fri, 22 Oct 2010 13:42:15 +0000

Cedar Park Boot Camp, survival of fittest!

LeanImages — Fri, 22 Oct 2010 03:23:32 +0000

Click on image to see video

Awesome Dolly Bear Crawl races.

it put a whole new meaning to total body fatigue!

Jessika, Jack and Roberta did an awesome job…

Lets see how sore they are tomorrow!