ABS DIET : 2 important foods for better abs

{12 Foods That Will Shrink Your Gut And Keep You HealthyFor Life}

#1 Almonds and Other Nuts*

Superpowers: builds muscle, fights cravings

Secret weapons: protein, monounsaturated fats, vitamin E, fiber, magnesium, folate (peanuts), phosphorus

Fights against: obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

#2 Beans and Legumes

Superpowers: builds muscle, helps burn fat, regulates digestion

Secret weapons: fiber, protein, iron, folate

Fights against: obesity, colon cancer, heart disease, high blood pressure

Sidekicks: lentils, peas, bean dips, hummus, edamame

Imposters: refried beans, which are high in saturated fats; bake beans, which are high in sugar

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

Short on Time, Long on Results

If you’re like most New Yorkers, you’re time-starved. The CME model (Cardiovascular, Muscle, Endurance) is great when you have less than an hour to get in a total body workout that builds strength and endurance while burning body fat.

My SLCC exercise (Squat, Lunge, Curl and Crunch) does all of this in 30 to 40 minutes.

Grab a pair of dumbbells. Hold them by your side, arms nice and straight. Feet, shoulder width apart.

1. Now, do a squat. As you come up, do a bicep curl with both arms. Hold those barbells at shoulder level.

2. Lunge back with one leg while lowering only your opposite arm. Raise that same arm back up to shoulder level as you lunge back up to starting position.

3. Now lunge back with your other leg, while lowering your opposite arm.

Raise that arm back up to shoulder level as you lunge back up to starting position.

Congratulations. You’ve just done one rep. Now, do four more to complete the set.

Do a set of pushups in between each set and end your workout with an abs burnout.

That’s it. In less than an hour you’ve worked your entire body and you’ve benefited your heart and lungs with some good cardiovascualar work. And – you’ve burned body fat.

Easy Day. Sidney Wilson.

Come check me out on Fittron.com and let’s get to work.

http://fittron.com/sidney_wilson

Something You Should Do Everyday. Push Ups.

It’s a simple exercise that doesn’t require a gym or much space and you can do them just about anywhere. The benefits are huge, and they accrue your entire life.

People like Jack LaLanne still do push ups everyday (and he’s in his 90s). Let’s start with the basic push up, which is one of the ultimate fitness barometers. Push ups support my CME theory (cardiovascular, muscle, endurance) because they engage your whole body, calling on muscle groups in the arms, chest, abdomen, hips and legs. A proper push up tightens the whole body with toes and palms on the floor. Even the very fit can be challenged by lifting their own body weight. Once you get in the habit of doing the basic push up everyday, switch it up.

Elevate your lower body on a workout bench while you do push ups. Once you’ve mastered this, lift one leg while you push out those three sets. Place your hands on a ball (while you keep the body elevated). Be sure you bring your chest to the ball each time. Put one hand on a ball while you push up, then roll the ball over to your other hand and repeat the motion.

Ready for something more advanced? Lay a 25 to 45 pound plate flat on the ground. Do a push up, hold your body with one arm up, and push the plate with your other arm, as far as you can. Push that plate across the gym floor. Be sure to engage your legs. If you’re pushing the plate with your left arm, engage your left leg. This is a great variation if you’re pressed for time, since it simultaneously builds strength and endurance.

Grab a buddy and face each other. At the top of the push up, clap opposing hands. Aim high – and don’t forget to do least 10-15 on each side. If you get bored, do your pushups with one arm. Or clap your hands at the top of the push up. Or come see me. We’ll think of something.

Easy Day. Sidney Wilson.

http://fittron.com

Love Your Caffeine? Love it a Little Less.

Many of my clients are Wall Street types and attorneys that combine early days and late nights in their attempts to keep up and compete. If you’re like them, you could be fighting a losing battle with heavy caffeine doses in the morning, followed by pill popping at night. This cycle can land you in the doctor’s office with dehydration or heart palpitations. Too much caffeine can also:

1. Dehydrate your body and skin

2. Deprive you of calcium

3. Be psychologically and physically addicting.

4. Increase your body’s adrenaline, hear rate and blood pressure.

If these reasons for kicking the caffeine habit don’t catch your attention, let me appeal to your vanity: Caffeine dehydrates your body, which in turn encourages you to reach for foods high in sodium, causing you to retain water – which adds to water weight gain. When my clients come to the gym, I work them really hard. I hate to see them dilute the benefits of their hard work in the gym — with what they do outside the gym.

So let’s liberate you from caffeine. Here’s what Professor X suggests: Cold Turkey Solutions Rarely Work. If you think you can just wake up one day and stop, more power to you. But be aware that this could also cause you to join a group of esteemed people that claim to be experts in kicking addictions, because after all, “they’ve done it at least 15 times.” Conduct your withdrawal in steps. Get a friend to do it with you if you think you can’t do it alone. 1. If you drink four cups per day, drop to three cups for one week, then to two until you’re at one cup of coffee per day. Follow your coffee with a glass of water. 2. Substitute that a cup of morning joe with a tall glass of water to initiate the hydrating process. The more water you drink, the less you will be dependent on coffee for that morning boost. 3. Try green tea. It has less caffeine and is high in anti-oxidants. Chase it with a glass of water. Stay away from the type with the corn syrup that you find in the refrigerated section of your deli or store. 4. Unhealthy, irregular diets cause us to seek quick energy fixes. By cleaning up your diet, you’ll maintain consistent energy levels all day long.

Combine healthy diet with smaller doses of stimulants, and you’ll sleep like a baby. If you’re competitive, that extra rest will give you the strength and mental prowess you need to compete to win. How Long Will it Take? If you’re motivated, it will take approximately 21 days – the typical amount of time it takes to break any habit. Is There an Alternative? No. Substituting one stimulant for another (like Red Bull or another type of energy drink) will only aggravate the problem. Give Yourself a Break. You only get one body, so respect it by giving it the proper fuel (and rest) it needs to function and get you to the top of that corporate ladder (if that’s where you indeed want to be). Take Control. We all want to take control of our careers, so start with taking control of your drinking and eating habits, a prerequisite to any plan for happy living, whether you’re an artist with unstructured hours or a Wall Street analyst that is driven by the structure and demands of markets you’ll never control. But you can control the amount of stimulants you put in your body which will keep you out of the doctor’s office. And besides, who has time for that?

Easy Day. Sidney Wilson.

http://fittron.com

CME, 3 Things You Must Do. Sidney Wilson

Three Things You Must Do

By Sidney Wilson

[Sidney Wilson is a fitness model, actor and personal trainer. His celebrity clients, include Day 26 and Nelson, The Prince of Bad Boy]

Cardiovascular, Muscle, Endurance (CME) is the foundation of any good fitness program. Leave one out and you’ll deprive yourself of the strength, speed and performance your body wants to naturally deliver.

Let’s go through each one, and then put them back together:

Cardiovascular, pertains to your heart, lungs and blood vessels. People hear the word cardio – and think treadmill. But that’s too limiting. Single focus cardio activities like running, will get your heart rate up but deprive your body and soul of a larger set of cardiovascular benefits: a strong heart, normal blood pressure and healthy lungs that will lead you to a longer, more satisfying life.

The best cardio? Think Versaclimber, boxing, tennis, or swimming. Anything that gets your heart rate moving, while engaging your entire body.

Muscle is composed of fibers, the contraction of which produces movement in the body. Muscle forms the foundation of strength, helps you build size and tone. Muscles respond to fast to training, but they adjust and settle into plateaus if you don’t “change it up.”

The best muscle workout programs engage a constant combination of machines and free weights. My personal favorites? Isometrics and challenging myself with my own body weight

Endurance, unlike cardiovascular, is a measurement of how long and how hard you can engage in a full body workout, play a competitive sport, or climb a mountain. Cardio will pump up your heart rate, but endurance is what will sustain it. Good athletes have the stamina and the resolve to cross the finish line, keep a tough game going, or take on huge flights of stairs when the subway escalator is out.

To build endurance, put exercises in back-to-back groups with little to no break time in between sets. For example, do a squat while holding two dumb bells even with your chest. Evolve the top of the squat movement into a shoulder press. Follow ten of those with 10-15 pushups, followed by 10-15 bicep curls. If you’re advanced, complete the routine by pumping out 10-15 full sit-ups. Then do two more full rounds of your combined routine. Trust me, it will be the workout of your life.

If you’re going to take the time to exercise and get yourself to the gym, do it right and reap the greater rewards of a larger fitness approach that takes in cardiovascular, muscle and endurance training. You’ll burn more calories, gain more muscle fiber, shred more body fat, and get ripped more quickly.

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Easy day …. Sidney Wilson

Like what you’re reading? Contact Sidney and begin your journey towards health and happiness

http://fittron.com/sidney_wilson

Sidney Wilson, personal trainer , fitness model and actor

“To be the best, you must exceed the rest,” says personal trainer and fitness model Sidney Wilson. But, what is the best? “It’s a personal question – and it doesn’t always mean you have to be the strongest guy in the world, or the best athlete that ever lived, but it does mean setting stretch goals,” he says. ”People tend to over think training and fitness.” adds Sidney. “ I help you see it, believe it and achieve it. To make everyday an easy day.”

Sidney’s “easy day” philosophy set off a buzz amongst his community of personal training clients, who describe his training as tough, tougher and toughest. As Sidney puts it “my training is never really easy, but if you’ve done the work, you get in the right mindset, you stick to the regimen, and you do your homework assignments, you reach a state of mind where you experience a level of performance you never thought possible.”

“It’s tough, it sucks, you hate it, and you love it. Because you realize you’ve done the work. You’ve trained, you’re prepared. You know it’s going to be an easy day.”

Sidney has hundreds of “easy day” stories. He recalls a client that ran her first marathon. At the 12th mile she panicked, she didn’t think she could do it. But she recalled her training, her coaching, her knowledge. “I know how to do this,” she said aloud. “26 miles? Easy day.” Or the cyclist that’s pedaling as hard as he can, but is barely moving because of the high headwinds that just kicked in. He gets concerned, even a little scared. “But hey,” he thinks to himself. “I’ve trained for this. I know what to do. Easy day.”

As Sidney will tell you, “It’s a mind game. Don’t over think it. When you lean on the knowledge you’ve gleaned from my training, you channel your anxiety to make everyday an easy day. You surprise yourself. When you achieve new performance levels, together, we’ll set new stretch goals.” He’s not kidding about together, since he’s often seen training right along side his clients, chanting “easy day.” One client says,” Sidney’s awesome. He’s a freak. I love him.” Another client says, “I want to clobber him when he ends my session with ‘easy day’ but instead I ask: ‘What time tomorrow?’ ”

When Sidney’s not training or modeling, he can be seen ripping up the dance floor from the East Village to the Meat Packing district in New York City. He has appeared on Law & Order, CSI and MTV – as well as ads for GUESS and RocaWear. His interests include hip hop, mixed martial arts, hanging with friends and shooting pool, rock climbing, playing basketball, football, and boxing.

You won’t find a personal trainer like Sidney anywhere but Fittron. Come contact him and take it to the next level.

http://fittron.com/sidney_wilson

Fittron Featured Professional- Sidney Wilson

Working out of the busiest and most competitive city in America, Sidney Wilson has established himself as the premier trainer in Manhattan. An accomplished athlete, model, and actor, Sidney has made his mark on the fitness landscape of New York.

Sidney specializes in a diverse range of fitness genres, including personal training, mixed martial arts, boxing, basketball, abs and butt training. Working out of Equinox Fitness clubs Sidney is also available to come to your apartment or house to train. Adhering to a strict and rigid exercise program himself, Sidney’s impressive physical appearance and personality has landed him on the television shows Law and Order and CSI. He has appeared in coutnless commercials and was featured on NBC and CBS for changing an upcoming musics artist. He is also a model appearing in numerous GUESS and RocaWear ads. Clearly the entertainment industry recognizes his strengths; and you should too.

In high demand in the city, Sidney has time for people who are looking to make a serious commitment to fitness. Emphasizing proper nutrition as well as hard work in the gym, Sidney will design a wellness program that will transform your body. A personable and garrulous man himself, he will be there to support and push you on your journey.

Sidney is not your typical personal trainer. He is so much more. An actor, model, mixed martial arts instructor, personal trainer, and all around fitness star. You won’t find a professional like Sidney at your local gym, or advertising himself on Craigs List. You’ll find him on Fittron.

Sidney is here. Come contact him and get that body you’ve always wanted. Check his references on our site and see all the satisfied clients who speak glowingly of the work he does.

Just let Sidney know that you found him on Fittron.

http://fittron.com/sidney_wilson