Posted on March 6th, 2013
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We are challenging our HIIT (high intensity interval training) Camp participants to an “Eating Clean Challenge” for the next 30 days. We wanted to share the rationale and goals behind it, and challenge all of YOU to participate as well!
NO exercise plan will be effective unless you reevaluate what you are putting into your body. No matter how intense or how often you exercise, you will negate all of your hard work by eating the wrong things. There are no fads, gimmicks, or crazy eating schedules to this plan, and no multi-level marketing processed foods/drinks you need to purchase - it is simply eating CLEAN, LEAN and GREEN while maintaining an exercise regimen. You can accomplish this with these 4 easy tips:
1. Cut out processed foods- Rule of thumb: Avoid or limit anything that comes out of a bag or box (unless they are fresh vegetables like spinach in a bag) because they are processed! Or, stick with one-ingredient foods like chicken, brussel sprouts, or asparagus. This will cut out preservatives, artificial ingredients, saturated fats, and added sugars that the body typically cannot tolerate (whether you realize it or not, internally, they wreak havoc on your digestive system!). We won’t go too deep into the scientific terminology, but basically when you consume too many processed sugars, processed carbs and processed grains, you set off a cascade of hormonal reactions that is not conducive to weight loss. It will prevent the body from tapping into its fat storages and burn it for energy. We want the body to burn this stored fat during and after your workout, not just burning the sugars you have floating around from the foods you eat! To do this we must eliminate the foods that will cause the blood sugar to spike and insulin (your fat storing hormone) to be excessively released. If you MUST have sugar, say for example in your green tea, use a bit of Stevia or Truvia to sweeten.
2. Eat a diet rich in whole vegetables, limited fruits, and healthy fats (like organic meats, organic eggs, nuts, avocado and healthy oils)- Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Not only are they good for your waistline, they may also reduce the risk of some types of cancer and other chronic diseases. Do not eat high starch veggies like potatoes or corn. Limit your fruits to those that don’t raise the blood sugar like apples and berries (try one serving a day for the 30 day Eating Clean Challenge). And of course, we need healthy proteins to maintain lean muscle mass. The more muscle mass you have, the higher your metabolic rate will be, which will ultimately help you burn fat calories faster! As far as meat goes, eat lean organic cuts of beef, poultry and fish, trim away all visible fat from commercially raised meats (you do not need to do this with organic or wild meats as they do not contain the toxins that commercially raised meat does). Did we mention lean proteins reduce cardiovascular risk and keep your hair and nails healthy and shiny… bonus!!
3. Concentrate on quality and portion control- We don’t want you worrying about counting calories, which is annoying and unrealistic to do over the long term! What we do want is for you to focus on the quality of calories you are putting into your body. Figuring out how much is best for you to eat each day takes experimentation. Some people prefer to eat 5-6 small meals a day spread out every three hours because it stabilizes their blood sugar and appetite. Others prefer the standard 3 larger meals a day. Whatever your schedule, make sure you are eating clean, lean, and green in order to turn on that burning switch! Eat slowly until the food is liquefied (or broken down) in the mouth, and eat mindfully until you are about 80% full and satisfied, but not stuffed.
4. Drink water, water, and more water! Divide half your body weight by half, and that will give you the amount of water you should be drinking in ounces everyday. The benefits of drinking water are endless- it helps maintain the balance of body fluid, can help control calories, helps energize muscles, keeps skin looking healthy, helps your kidneys cleanse and rid your body of toxins, and helps maintain normal bowel function. Try not do drink during your meals, but instead, drink 2 glasses of water 15 minutes before eating. This will help with digestion and curb the amount of food you take in.
We challenge you to follow these tips for 30 days and experience some of the many possible benefits to change the way you feel: greater energy, reduced bloating around the mid-section, weight loss, better control over your appetite, and even better looking skin! If you have questions or need further guidance, Bodyline Studio provides nutrition services and can help you with eating plans and serving amounts…just contact us for a free consultation!
Also, it is never too late to join one of our camps or fitness classes. Check out our website www.bodylinestudio.net for class descriptions and a schedule- your first class is always free!
We look forward to your feedback and hearing about your results after eating less C.R.A.P. and more F.O.O.D!!!!! ;)
- BLS Team
NO exercise plan will be effective unless you reevaluate what you are putting into your body. No matter how intense or how often you exercise, you will negate all of your hard work by eating the wrong things. There are no fads, gimmicks, or crazy eating schedules to this plan, and no multi-level marketing processed foods/drinks you need to purchase - it is simply eating CLEAN, LEAN and GREEN while maintaining an exercise regimen. You can accomplish this with these 4 easy tips:
1. Cut out processed foods- Rule of thumb: Avoid or limit anything that comes out of a bag or box (unless they are fresh vegetables like spinach in a bag) because they are processed! Or, stick with one-ingredient foods like chicken, brussel sprouts, or asparagus. This will cut out preservatives, artificial ingredients, saturated fats, and added sugars that the body typically cannot tolerate (whether you realize it or not, internally, they wreak havoc on your digestive system!). We won’t go too deep into the scientific terminology, but basically when you consume too many processed sugars, processed carbs and processed grains, you set off a cascade of hormonal reactions that is not conducive to weight loss. It will prevent the body from tapping into its fat storages and burn it for energy. We want the body to burn this stored fat during and after your workout, not just burning the sugars you have floating around from the foods you eat! To do this we must eliminate the foods that will cause the blood sugar to spike and insulin (your fat storing hormone) to be excessively released. If you MUST have sugar, say for example in your green tea, use a bit of Stevia or Truvia to sweeten.
2. Eat a diet rich in whole vegetables, limited fruits, and healthy fats (like organic meats, organic eggs, nuts, avocado and healthy oils)- Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Not only are they good for your waistline, they may also reduce the risk of some types of cancer and other chronic diseases. Do not eat high starch veggies like potatoes or corn. Limit your fruits to those that don’t raise the blood sugar like apples and berries (try one serving a day for the 30 day Eating Clean Challenge). And of course, we need healthy proteins to maintain lean muscle mass. The more muscle mass you have, the higher your metabolic rate will be, which will ultimately help you burn fat calories faster! As far as meat goes, eat lean organic cuts of beef, poultry and fish, trim away all visible fat from commercially raised meats (you do not need to do this with organic or wild meats as they do not contain the toxins that commercially raised meat does). Did we mention lean proteins reduce cardiovascular risk and keep your hair and nails healthy and shiny… bonus!!
3. Concentrate on quality and portion control- We don’t want you worrying about counting calories, which is annoying and unrealistic to do over the long term! What we do want is for you to focus on the quality of calories you are putting into your body. Figuring out how much is best for you to eat each day takes experimentation. Some people prefer to eat 5-6 small meals a day spread out every three hours because it stabilizes their blood sugar and appetite. Others prefer the standard 3 larger meals a day. Whatever your schedule, make sure you are eating clean, lean, and green in order to turn on that burning switch! Eat slowly until the food is liquefied (or broken down) in the mouth, and eat mindfully until you are about 80% full and satisfied, but not stuffed.
4. Drink water, water, and more water! Divide half your body weight by half, and that will give you the amount of water you should be drinking in ounces everyday. The benefits of drinking water are endless- it helps maintain the balance of body fluid, can help control calories, helps energize muscles, keeps skin looking healthy, helps your kidneys cleanse and rid your body of toxins, and helps maintain normal bowel function. Try not do drink during your meals, but instead, drink 2 glasses of water 15 minutes before eating. This will help with digestion and curb the amount of food you take in.
We challenge you to follow these tips for 30 days and experience some of the many possible benefits to change the way you feel: greater energy, reduced bloating around the mid-section, weight loss, better control over your appetite, and even better looking skin! If you have questions or need further guidance, Bodyline Studio provides nutrition services and can help you with eating plans and serving amounts…just contact us for a free consultation!
Also, it is never too late to join one of our camps or fitness classes. Check out our website www.bodylinestudio.net for class descriptions and a schedule- your first class is always free!
We look forward to your feedback and hearing about your results after eating less C.R.A.P. and more F.O.O.D!!!!! ;)
- BLS Team
Posted on February 25th, 2013
You may have seen those yellow and black straps hanging from the ceiling of a local gym and wondered what in the world you do with them! The TRX Suspension Trainer, developed by Navy SEALS, utilizes gravity and your bodyweight to challenge every muscle, especially your core. But guess what? You do NOT have to be in Navy SEAL shape to work out with a TRX. In fact, we believe people of all fitness levels and goals can benefit from this training, which is why we are the only facility in Chattanooga that offers classes solely devoted to TRX. Keep reading to learn what YOU are missing out on!
Top 5 reasons to try TRX:
1. It's great for all levels! If any move is too easy or hard, a slight change in body position alters the intensity.
2. It helps you reach any goal! It has been proven to improve sports performance, increase endurance, promote weight loss , increase strength, rehab an injury, lean, tone, and more! From helping with a golf swing, to working on a running stride, to improving grip strength for rock climbing-TRX training can be beneficial in so many different areas.
3. It gets you moving! Unlike machine-based training, it allows you to move through endless ranges and angles, which is much more beneficial and functional than other workouts.
4. It uses core, core, and more core! The instability of the TRX requires you to constantly remain "engaged" throughout your entire body, which works the transverse abdominis and other stabilizing muscles during every exercise. Core strength is the foundation for overall fitness, and TRX will help you build it!
5. It is a cardio workout! Randy Hetrick, current CEO and founder of TRX, states that, “Many exercises done on the TRX integrate so many muscles, which require oxygen. This increases your heartbeat and breath as you hold a move or do your reps, making many TRX exercises superefficient, integrated strength and cardio moves.”
Celebrities like Kelly Ripa and Jennifer Lopez, to athletes like Drew Brees and Ray Lewis have implemented TRX training into their workouts. It has been featured in many publications including triathlete magazines and has won several awards for best full-body workout. TRX allows you to get creative, have fun, and push yourself past your limits! What are you waiting for??
We know you will enjoy it so much, that we will let you try it FREE! Come and see us at Bodyline Studio for TRX class Tuesdays at 5:30 pm or Saturdays at 9 am.
-BLS Team
Top 5 reasons to try TRX:
1. It's great for all levels! If any move is too easy or hard, a slight change in body position alters the intensity.
2. It helps you reach any goal! It has been proven to improve sports performance, increase endurance, promote weight loss , increase strength, rehab an injury, lean, tone, and more! From helping with a golf swing, to working on a running stride, to improving grip strength for rock climbing-TRX training can be beneficial in so many different areas.
3. It gets you moving! Unlike machine-based training, it allows you to move through endless ranges and angles, which is much more beneficial and functional than other workouts.
4. It uses core, core, and more core! The instability of the TRX requires you to constantly remain "engaged" throughout your entire body, which works the transverse abdominis and other stabilizing muscles during every exercise. Core strength is the foundation for overall fitness, and TRX will help you build it!
5. It is a cardio workout! Randy Hetrick, current CEO and founder of TRX, states that, “Many exercises done on the TRX integrate so many muscles, which require oxygen. This increases your heartbeat and breath as you hold a move or do your reps, making many TRX exercises superefficient, integrated strength and cardio moves.”
Celebrities like Kelly Ripa and Jennifer Lopez, to athletes like Drew Brees and Ray Lewis have implemented TRX training into their workouts. It has been featured in many publications including triathlete magazines and has won several awards for best full-body workout. TRX allows you to get creative, have fun, and push yourself past your limits! What are you waiting for??
We know you will enjoy it so much, that we will let you try it FREE! Come and see us at Bodyline Studio for TRX class Tuesdays at 5:30 pm or Saturdays at 9 am.
-BLS Team
Posted on November 1st, 2011
Earlier this year, in April, I was interview by Don Welch of This N That on News Channel 9. Watch the interview here, and please let me know how you think I did! You will also get to see Don take a swing at the TRX® Suspension. I think he did great!
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