Posts belonging to Category June’s Corner – Fitness Trainer

Top Training Time-Wasters

Light weights lots of reps: If you want to increase strength, raise your metabolic rate, and have more definition put the 2 or 5 pound DBs down.  Failure or fatique should come at no more than 15 reps Failing to Plan:Make a list of 8 to 12 exercise so you don’t wander around the gym. […]

To Bicep or Tricep, that is the question? Round Rock, Pflugerville Personal Trainer

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 […]

Trainers meal plan week of June 7th

5:30am            Mini breakfast: ¼ c of dry oatbran cereal, 8oz mootopia skim milk 1 Tbsp flax seed meal and ¼ blue berries 8:30am:           ¼ c of dry oatbran cereal, 8oz mootopia skim milk   ¼ blue berries Plus protein shake: 1 scoop protein and 8oz cold water 10:30am:         ½ c cottage cheese, ½ c berries, 1/4c […]

Another 30 days of clean eating…. Meal plan 6

Breakfast options #1:          Protein Meal replacement , <5g sugar, > 15g protein, >= 200 cal #2:          3oz low sodium, lean deli, warmed on Thomas lite multi grain English muffin #3:          ½ honeydew or cantaloupe w/ ½ FF cottage cheese Snack options: #1:          ½ small turkey sandwich.  1 slice grain bread, tomato, 2 oz lean […]

Stirfry Shrimp & Green Beans

get about 1 to 2 lbs of green beans. clean, dice with large wok, spray pam, add 1 tbsp oil and large tbsp chopped garlic get hot and add beans. cover, stir every min, add tsp of water as needed. when almost done, add 1 lb of cleaned shrimp.. cook hot, toss, cover, toss, cover.. […]

Round Rock, Temple, Georgetown personal trainer daily food log 4/17/18

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Banana protein muffins, 0.66 serving 191 20g 7g 11g 29mg 69mg 3g 4g Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0g 0g 0g 0mg 5mg 0g 0g Cream – Half and Half, 1 tbsp 20 1g 2g 1g 5mg 5mg 1g […]

Shrimp Barley Soup… Yumm..

1 tsp olive oil 1/2 chopped onion 1/4 tsp cayenne pepper 3 cloves garlic, peeled 4 cups reduced-sodium chicken broth 1 stalk celery, diced 1…bay leaf 1/4  tsp thyme 1/2 c canned red kidney beans, rinsed and drained 16 large shrimp, peeled, deveined and tails removed 1/3 cup pearl barley 1.ln a heavy soup pot, heat […]

Stirfry Red Cabbage

In a wok or large skillet, 1 tbsp coconut oil and  1/2 tbsp olive oil, heat, minced garlic. slice red cabbage thin and pull it apart when oil is hot, toss cabbage in.  stir every min or so, if needed add 1 tbsp water. cover. cooks in 5 to 7 minutes.   It should be soft.

Is deadlift with instability training effective? Round Rock, Pflugerville personal trainer

For core strengthen, most fitness programs exercise on an unstable surface such as BOSU Ball, swiss ball, or wobble boards. A study from the Univ of  Valencia, Spain, showed that training on stable surfaces while doing deadlifts overloaded and activiated the spinal extensor muscle best. Researcher measure the back extensor while perform on stable surface […]

Baby Spinach Goat Cheese Omelettes

2- 1 oz slices whole grain bread 4 tsp raw honey Omelettes: 2 Large eggs 5 egg whites 1/4 c skim milk 2 tsp safflower oil and /or spray pam Fillings: 2 C baby spinach 4 scallions finely chopped 1/2 tsp rosemay 2 oz goat cheese crumbled 1/4 tsp sea salt in med bowl, whisk […]