Top 10 Supplements You Can’t Live Without

As a personal trainer I am always being asked what supplements would I recommend. As a former Store Manager for GNC my customers were always asking me this questions as well. It doesn’t matter how old they are, or what shape they are in, or whether they are working out or not, and to them and you I say …HOW DO I KNOW… ha ha ha. Sorry readers I couldn’t resist. Seriously though there are different supplements for different things in your life.

But here is a general Real Gainz Top 10 Supplement List:

1. Multivitamin

2. Vitamin C

3. B-Complex

4. Calcium with Vitamin D

5. Omega 3 Fatty Acid

6. Glucosamine/Chondroitin/MSM

7. Co-Q10

8. A SuperFood Product

9. Ginko Biloba

10. Green Tea Complex

Ok now lets dive right into each one so you could understand as to why I’ve chosen these 10 items.

1. Multivitamin: No matter what you do a good Multivitamin is a good start to a healthy lifestyle. There is scientific research that shows everyone could use a daily MultiVitamin. We only get about 10% of our daily vitamins and minerals from food. After Cleaning them, processing it, cooking it we loose almost all of the foods key nutrients.

2. Vitamin C: This Vitamin helps support natural resistance against free radicals. Free radicals come from over exposure to the elements.

For instance:
A. Pollution
B. Smoking
C. Sunlight.

Vitamin C helps the body absorb Iron, and important for collagen, healthy Bones, Teeth and our blood vessels.

3. B-Complex: Essential for energy production and has different B vitamins in it.

Here is a break down of some of the B-vitamins and what they do:
I. Niacin (B-3): Supports a healthy blood lipid profile.
II. Folic Acid: May reduce a women’s risk of having a child with a brain or spinal cord defect.
III. B-6: Critical to nervous system function.
IV. B-12: Essential for energy Production.
Folic Acid, B-6, & B-12 all help maintain a healthy homocysteine level.

4. Calcium with Vit. D: After your mid-30’s everyone slowly loses bone mass. However, woman lose bone mass faster than men. But guys don’t be fooled or stupid we lose bone mass as well. Taking Calcium with Vit. D helps in preventing this. The Vitamin D helps the body absorb calcium.

The National Academy of Sciences recommends the following for taking Calcium:
Age 1-3: 500mg/day
4-8: 800mg/day
9-18: 1,300mg/day
19-50: 1,000mg/day
51 & Older: 1,200mg/day
Pregnant and Nursing women: 1,300mg/day
Menopausal women: 1,500mg/day

5. Omega 3 fatty acid: Also known as: Fish oil is a natural anti-inflammatory, it helps lower cholesterol, lubricates the joints. And the cardiovascular system. Helps support a healthy blood pressure, as well as, healthy skin and brain functions.

6. Glucosamine/Chondroitin/MSM: May help reduce osteoarthritis pain. It helps to rebuild cartilage and lubricates joints. The msm helps as an anti inflammatory.

7: Co-Q10: Also Known as Coenzyme Q-10 and is an antioxidant for the heart. It support heart and blood vessel functions.

8. Superfood Complex: A SuperFoods Complex contains a powerful blend of nutrient and antioxidants that help to support good health. Each serving should supply more antioxidant capacity than 13 servings of fruits and vegetables. As stated in the multivitamin section above: Free radicals can break down healthy cells and potentially lead to a variety of health problems. Air pollution, chemicals, food additives, physical stress and our body’s normal use of oxygen contribute to the production of these harmful compounds. Antioxidants help to fight cell-damaging free radicals.

9. Ginko Biloba: Is an herb that has been found to help support mental sharpness, Helps support blood flow to the brain and extremities.

10. Green Tea Complex: Women who drink five or more 3.4-ounce cups of green tea every day cut their risk of heart disease by 31% compared with women who drink one or fewer 3.4-ounce cups. Men who drink this much green tea cut their heart disease risk by 22%. A good Green Tea Complex should have 125mg of EGCG to support metabolism. It is also a good Antioxidant.

Well that’s it the Top 10 Supplements you can not live without.

**BE HEALTHY**STAY HEALTHY**LIVE HEALTHY**

Original written as an article in the second issue of Real Gainz Fitness Magazine.

Keith has a plethora of fitness information and knowledge that can help you. Come contact him and take advantage of all he has to offer.

http://fittron.com/keith_fitness_trainer

Don’t be another gym horror story…

As a college student set to graduate next month, I can tell you all about the “Freshmen 15″ (or worse) and the health horrors you encounter over the course of college. With the never-ending piles of fried food in the dining hall and steady flow of beer on the weekends, paired with a full schedule that doesn’t leave much down time- and really, who wants to spend it at the gym? – it’s easy to let a few pounds creep on.

Senior year hit and I realized it was time to shape up my life, including my body. Who wants to hit adulthood with a gut? You face the fact you’re going to go home after college and see high school friends, and you don’t want to be the one they whisper about, “Wow she really gained weight…” After a trip down memory lane and a glance through a photo album from prom, I knew it was time to hit the gym.

So, I joined a local gym, or “health club” if you want to get technical. Don’t get me wrong, I’m not a total slob, I was a semi-regular at my college’s gym. The fact I’m now paying to belong to a gym is extra motivation, and knowing I can work out unbothered by frat guys and “meatheads” is worth it. I’ve always hated running, like run a quarter mile and convince myself I pulled a muscle and jump on the elliptical kind of hatred. But, I was making big changes, and decided to make running my goal.

It’s been a few months, and would you believe it I’m up to running about five miles a day. I love the new muscles in my legs, but not as much as I love knowing I could probably outrun someone if I were followed or in danger. It’s also great knowing that I’m improving my cardiovascular health, as heart disease runs in my family. This sudden empowerment motivated me to do more, and get a personal trainer.

My gym offers a free personal training session a month included in my membership fees, so I saw the front desk and set up an appointment based around my availability. They told me, “ok you have an appointment with Ted next Tuesday at 10.” I didn’t know what else to ask so just showed up for my appointment the following week. What a mistake. I didn’t know anything about the trainer, and he didn’t know anything about me. Not only that, when I went for my appointment they told me they had to switch, and I didn’t have Ted, I now had Kyle. Kyle was apparently confused, and kept calling me the wrong name. He didn’t ask me what I wanted to target, instead we rushed into an upper body work out. Maybe he had spoken to the other girl who’s name he kept calling me, because he referred to a phone call we had- only I had never spoken to him. He went on to tell me about his family, his girlfriend, his kids, asked me how old I was and commented that he was almost twice as old as I was. He told me I had a nice smile and if I were his daughter he wouldn’t let me out of the house. He briefly told me about the exercises I was doing. He DIDN’T ask me about my health history, my normal routine, or what my goals were. I felt like because one set was “easy” for me, he would quadruple the weight and my arms turned to jello. I’ve worked with a trainer before, and he always said he wanted to challenge me and not kill me, so I would feel it but still want to keep training. I didn’t get that feeling from this guy, at all. I wanted him to give me advice on what to target, show me a routine that I could do on my own, and not talk about his kids. I didn’t know what I was getting into.

If I had used Fittron, I wouldn’t have encountered any of those problems. With Fittron I could have searched for a personal trainer in my area, and saw their pictures, bio, certifications, and referrals. I could have spoken to them before the session so my goals would be clear and I would know who they were. I could have read articles they posted on Fittron’s Pro Page, and I could have been confident that they are serious professionals who know what they’re doing. I don’t have tons of money to throw around, I am a poor college student after all- so I could’ve posted on Fittron’s solicitation board stating, “Young adult seeking PT for fitness advice in Central NJ. Will pay 60 for session.” The professionals could’ve came to me. That’s a lot of “could haves,” and instead I ended up disappointed and unable to lift my arms to shampoo my hair for a week. To top it off, using Fittron is FREE. So let’s add dumb to the the list of disappointed and in pain.

Don’t end up the next the next fitness horror story like me. Take advantage of all the great features Fittron has to offer. You have nothing to lose and a great body and trainer to gain.

http://fittron.com

Fitness made easy

6 meal plan {Get Ripped Fast}

Women take half of each portion size shown

meal #1
7am

Whey Protein isolate – 40 grams
Oatmeal – 3/4 cup

meal #2
10am

Orange Roughy or White Fish – 60 oz.
Mixed Vegetables – 1 cup
Brown Rice (long Grain, cooked) – 3/4 cup

meal #3
1pm

Tuna – 4.5 oz.
Spinach – 1 cup
Salsa – 3/4 cup
Flax Seed Oil – 1TBSP

meal #4
3pm

Turkey Breast – 4.5 oz.
Squash – 1 1/2 cup
Salad – 1 1/2 cup
Salad dressing oil and vinager – 2 TBSP

meal #5
6pm

Salmon – 4.5 oz.
Olive Oil – 1 TBSP
Almonds – 24 nuts

meal #6
8pm

Chicken Breast – 5 oz.
White Rice – 3/4 cup
Green Beans – 1 cup

Nutrution and the proper training= You will lose and tone and firm

sidneywilson
easyday…

Eating right is the first step in achieving the body you want. Next you need a solid workout plan. Visit Sidney Wilson at Fittron.com and see how he can help you reach your goals.

http://fittron.com/sidney_wilson

Basic Self Defense One on One Training

By learning some of the basic principles of self-defense you can take control of your life and your safety whether you’re at home, in the parking lot of the, walking your dog, or in the clutches of an attacker.

The mere mention of physical assault is enough to send shivers up any woman’s spine. Most of us shake off the fear, cross our fingers and hope for the best. But, unfortunately, that’s not enough to chase the bad guys away. When it comes to personal safety, you have two choices: empower yourself or run the risk of being an easy target…

To take control of your everyday safety, you need strength, courage and common sense, says Kathleen Baty, founder of SafetyChick Enterprises (www.safetychick.com) and author of A Girl’s Gotta Do What A Girl’s Gotta Do (Rodale Books, 2003). “It isn’t about living paranoid,” she says. “It’s about living smart.”

I’m here to help you and a friend learn the best ways to keep an attacker off of you. Fittron has taught me a lot about team work and I’m here to help share my knowledge with you in a fun and health way of life. Trust me there somethings you don’t want to miss out on.

sidneywilson
easyday…

Sidney Wilson knows that being healthy and fit not only benefits your body, but can empower you and give you the strength to protect yourself. He isn’t just a personal trainer, he’s a Fittron professional. Don’t cheat yourself, come to Fittron.com and see what else Sidney can do for you.

http://fittron.com/sidney_wilson

20 Minute Workout for Women

Legs, gluts, calfs back, abs, chest, and arms
20min workout

Cardio
Warm up
Jumping Jacks 3 sets for 1 min
1min rest in between set

3 sets of 15
Only 1 min rest in between sets

[Squats]
hand behind your head feet flat on the ground and shoulder width apart bend your knees as if you where going to sit down in a chair, then stand back up and squeeze your glutes as you come up

[Push ups]
Knees on the floor feet cross back stright hands shoulder width apart, bend at the elbows so your chest is about to touch the floor, then back up and again

[Leg lifts]
Lay on your side feet together elbows on the floor for balance, lift your top leg 45 degrees in the air and back down for 15 then swtich sides

[Lower Abs]
first lay on your back feet flat on the ground, bring your knees to your chest then back down to the floor. Hands by your side close to your body.

Upper Abs
crunches

Sidney Wilson just made fitting in your workout easy. See what other valuable tips he and other Fittron professionals have waiting for you at Fittron’s Pro Page. You have much to lose and even more to gain.

http://fittron.com/pro_page

Central Park Boot Camp. New York City.

 

 

BACK TO THE BASICS: OUT OF THE GYM & INTO CENTRAL PARK

 

The Weather Is Changing. Your Workout Should Too

 

Fittron.com  will be holding boot camp classes in Central Park in New York City all Spring and Summer long.  There’s no contract, and no commitment. Sign up for as many or as few classes as you like.

 

Fittron professionals will be leading boot camp style exercises that include squats, pushups, band exercises, lunges, jumping jacks, isometrics, plyometrics, running, kickboxing, and self defense. We believe that changing up your normal gym routine will yield the results you’re after. Your body becomes accustomed to the same workout routine and you quickly reach a “plateau” where you’re unable to realize any further gains; unless you trick your body. Let’s trick it with some fun in the park. Let’s trick it with Central Park Fitness.

 

No need to bring any equipment, just come armed with a water bottle, and a smile; ready for a great workout that will make your heart pound. We’ll provide the guidance that will leave you feeling healthy and empowered. The weather is warmer and dress is lighter, take advantage of this new and fun fitness opportunity.

 

Leave the tired treadmill behind and come out to the Park to run some steps, make some loops around the ponds, and use Central Park as your gym!

 

—————————————-

 

To sign up please click the link below or email info@fittron.com

 

Central Park Boot Camp

Fittron Featured Professional- Kristi Tauti

Despite growing up as the middle child of five girls in Oregon, Kristi Tauti had little trouble standing out. Never one to get lost in the shuffle, Kristi excelled in athletics from a young age and displayed a penchant for fitness early on in life. While in High School she competed in several sports including volleyball, basketball, softball, and track and field. Her interests and talents reached beyond the field of athletics as Kristi also excelled in the classroom and was an active member of the choir and concert bands. She played the flute, piccolo, and saxophone. A well rounded young woman to say the least, Kristi stood apart from her classmates in her hometown, as all realized that she was destined for great things. Kristi just had to decide which one of her talents she wanted to pursue.

Kristi decided that her heart lay in the fitness field, and began preparing for a career in health and wellness. Kristi went to college in Hawaii and graduated with a degree in Exercise Science. During this time she continued to live an active lifestyle and worked hard to sculpt her body into a healthy and vibrant shape.

Armed with the knowledge gained from a college degree, Kristi began working at Golds Gym in Hawaii as a personal trainer to share her love of fitness with other people. Soon Kristi had a number of satisfied clients while still maintaining her healthy figure. She began to turn heads out her gym and she was shortly approached by individuals who suggested that she compete in figure competitions. Possessing the good lucks, physique, proper genetics, warm disposition, and strident work ethic that figure competitions require, Kristi was destined for success.

In 2001, Kristi entered her fist fitness competition: the 2001 Hawaiian Hurricane Fitness Challenge. Kristi won both rounds of the fitness challenge and took home the overall title; quite a feat for her first show! Kristi was now firm in her belief that her career ahead lay in the fitness field. Winning the overall title in your first competition is virtually unheard of, but Kristi did it. The fitness world turned their heads and began to take notice that Kristi Tauti was here to stay.

Encouraged by her early success, Kristi continued to train and compete in competitions throughout the country. She competed in the 2002 NPC Mrs. Hawaiian Islands, 2003 Ms. Designer Body Hawaiian, and 2003 NPC Team Universe. Just to be invited to these shows is an accomplishment in itself; and Kristi was quickly becoming one of the most recognized faces in the industry.

She eventually moved out of Hawaii and settled in Oregon. She is married with a young daughter and continues to compete in competitions throughout the country. She won her coveted Pro Card and is currently focused on winning the Ms. Figure Olympia contest; a goal that we have little doubt that she will achieve.

Kristi Tauti is one of the fittest females in the country. She is an accomplished fitness competitor, personal trainer, fitness model, and spokesperson for numerous brands and companies. Everyone who interacts with her recognizes her professionalism, knowledge, and love of fitness.

Lucky for you, she is available to help you reach your fitness goals. She currently trains clients out of the Portland, Oregon area. If you are lucky enough to live in the Pacific Northwest you should be contacting Kristi right now. You won’t find a professional of Kristi’s caliber at your local gym, you probably won’t be lucky enough to get a referral to contact her, but you can find on Fittron.com. Kristi is just another one of the tremendously qualified professionals who populate our directory. And now you have access to her.

If you don’t live in the Portland area, don’t despair. Kristi offers online and pageant fitness training, so that wherever you are located, you can benefit from Kristi’s knowledge and passion for fitness. If you are considering entering a contest you better have someone with credentials to help prepare you; Kristi doesn’t just have credentials, she has titles and widespread acclaim that you won’t find anywhere else.

Kristi Tauti is on Fittron to help you. Fittron gives you access to professionals that you never dreamed you could one day work with. Now you can. There are no more excuses. Kristi Tauti is available to get you healthy. Come contact her and take that first step towards a healthier, happier life.

http://fittron.com/kristi_tauti

Expectations

Do life a big favor and refuse to accept anything less than the best from it. Give respect to those around you by relating to them with the highest of expectations.

It is not naive, cruel or arrogant to sincerely expect the best of yourself, of every other person and of every situation. In fact, it is highly empowering and enriching for all concerned.

Genuine, deeply-held expectations serve to powerfully guide thoughts and behavior. And by so doing those expectations create results.

Expect the best of yourself, and when you start veering off course your high expectations will push you to get back on track. Expect the best of others, and you will instill a sense of confidence that can substantially boost performance.

If you do not truly expect to reach them, your dreams and goals will only tease and taunt you into a sense of bitter frustration. Yet when you give those dreams the power of positive expectation, you have what it takes to make them real.

Your expectations can influence every thought, every perception, every action, every interaction, and every situation. So choose to make those expectations the very highest and best they can be.

This was passed to be my girl V, who received it from the people who make it possible and easier for her to do what she loves to do…her trainers. I thought I would take a minute to pass it on to those who are in the midst of training, competing and achieving their goals; I hope it inspires everyone I pass it on to as much as it has inspired me.

Danielle can do more then just get you in shape; she can inspire you to lead a better life. She’s one of our best professionals, and you can only find professionals of her caliber on Fittron.com

 

http://fittron.com/danielle_hollenshade

The Best Personal Trainers in North Jersey

If you’re a regular visitor to our site you know that our professionals are spread out throughout the country. We’re in 20 different states now, and growing everyday. Still, you’ve probably noticed that we have more professionals in the New York/New Jersey area, then anywhere else. And it’s true. Our biggest concentration of professionals is in the North Jersey and New York area.

The North Jersey area is the most densely populated region in the country. Attempting to wade your way through the legions of fitness professionals in this area can be daunting; that’s why you have Fittron.com. We list the best professionals in the area. Ones that you can be sure can help you accomplish your fitness goals.

 

Just enter a North Jersey zip code, 07631, 08901, or 08610, and check out the professionals that you pull up: Ken Herishen, Christopher Williams, Rick Stype, and Michael Hurley, just to name a few. Click on their profiles and read about their plethora of accomplishments. Chris is not only a personal trainer, but a trained airline pilot. Kenny specializes in youth fitness and helping young athletes achieve their fitness goals. Rick runs his own personal training business and is active in the Rutgers athletic community. Mike Hurley has been a trainer for over 25 years. This isn’t a Craigs List of professionals. These professionals make up the most accomplished fitness directory on the web. Every single one of these professionals is available to come to your home or apartment and do in-home training with you. You don’t have to go through a gym, you don’t have to sign membership fees or long term contracts; you just have to go onto Fittron.com and contact them.

 

North Jersey is a tough place; you have to work hard to make it here. The professionals in North Jersey who list their services on Fittron fit that mold. They’re not your average personal trainer who works on weekends for some extra cash. Personal training is a full time job for all of these gentlemen.

No more walking into your local gym and asking for some fitness professional you’ve never met. You have a choice now New Jersey. Our professionals are the best you’ll find anywhere. Come see for yourself.

http://fittron.com