What I mean is these folks can lift heavy and have a strong core but have fat around their midsection. They are the runners that can run miles and miles and still want more, but if you see them in street clothes, you might think, “man, get to the gym.”

These are fit – fat people.

Another example is exercise enthusiasts that have taken something to an extreme and are good at it, but don’t have the other parts of the program in balance.

Marathon runners with excess fat

Most of the time it’s the supportive nutrition that’s lacking from their program. Regardless of how many times a week you lift weights or run 5 to 10 miles a session, you will still look fat and be frustrated with your appearance if you don’t eat supportively.

We’ve talked for years about supportive nutrition and what it means. Here’s a little recap.

We instruct clients and gym members to eat what is known around Trinity as the “Rule of 3.”

The “Rule of 3” means you eat a lean protein, starchy carbohydrate and a fibrous carbohydrate with every meal.

Trinity's Rule of 3!

You should try to get a meal in every three to three and half hours.

Meals should be visually equal portion sizes, and you should eat until you’re full. That’s right, until you are full!

Things to remember…

Avoid hydrogenated oils
Limit saturated fats (fats that are solid at room temperature)

Limit/Avoid sugar (ALL SUGAR!)
REMEMBER! If fat loss is the goal, sugar is out!

Drink plenty of water

Stay away from any foods labeled enriched, processed, fortified or any other words that make the product sound great. This includes wheat products.

If you start making supportive nutrition a higher priority, you will not only see a difference in your fat loss, but you’ll also notice a difference in your performance levels too!

We have helped 100 of runners and other athletes in general with optimizing fat loss while strengthening their bodies to increase performance and reduce injuries.

from Fat to Fit... YOU can do it in 2012!

For more information call us at 404.966.KICK (5425) or a for a free consultation request more info. Fitness Consultation.

Start Strong, Finish Stronger in 2012!
Nathan

Spice up your Push ups with these variations!

MB (medicine ball) Close Grip Pushups

MB Close Grip Push ups

MB Close Grip Push midpoint

T-Push ups

Push up Start

T - Push up right

T - Push up left

MB – Feet on medicine ball Push ups

MB - Feet on MB Push ups

MB - Feet on MB Push ups midpoint

Enjoy!

Start Strong, Finish Stronger in 2012!
Nathan

We have 12 days left until Team Trinity tackles the Tough Mudder adventure race.

11 Miles

26 Obstacles

and lots and lots of mud!

Our team has bee training for the last 12 weeks in proeperation for the event. With less than 2 weeks left, we’re putting the finishing touches on training. For example making sure everyone can climb up the 20 foot rope climb, belly crawl under barbed wire and run the 11 mile course.

Checkout one of the team videos here.

The hard work and determination of the group has been awesome. Many of the members couldn’t imagine 12 weeks ago, doing some of the workouts we’ve been completing, but they have!

Several team members have lost over 20 pounds in the last 12 weeks!

Anything is possible if you put your mind to it and stick to it until the end!

TEAM Trinity - Tough Mudder

Find something you want to accomplish and go for it. What’s stopping you? Nothing… just YOU!

Get started today and make 2012 your BEST YEAR EVER!

For more info on our team checkout our team site… Team Trinity

Start Strong, Finish Stronger!
Nathan

Here’s a TRX inspired workout.

4 exercises that will give you an over all full body workout and strengthen your core at the same time!

Perform 3-5 sets 15 – 20 reps each exercise

Chest

TRX Push Ups - start

TRX Push ups midpoint

Quadriceps

TRX Reverse Lunge start

TRX Reverse Lunge midpoint

Back

TRX Row start

TRX Row midpoint

Hamstrings

TRX Body Bridge start

TRX Body Bridge midpoint

Enjoy!

Start Strong, Finish Stronger in 2012!
Nathan

I know you’ve had to have seen the new television commercials promoting H.F.C.S. and the great benefits of having it in your diet.

Get the skinny on HFCS

This is one of the most ridiculous things I’ve ever watched! Here’s a link to the youtube version of two moms discussing why its okay to give it to your kids. Just in case you haven’t seen yet.

http://www.youtube.com/watch?v=gl9vZYj-aJ4

If you think for one minute that this has any substance to it you are in for a big surprise. High fructose corn syrup is one of the major leaders in the obesity epidemic we as American’s are experiencing throughout the U.S.

Add some to your diet and watch the transformation!

H.F.C.S. is to the sweetener world as hydrogenated oil is to oil. Food Companies take something good and make something bad to keep manufacturing costs low and profits high.

If you would like to completely destroy your body’s chances of burning fat and achieving the toned, fit, healthy body you are looking for, go to the local grocery store and find everything with the stuff in it. Eat and drink up! In addition to staying overweight and frustrated with your body’s appearance, you’ll experience the wonderful blood sugar crash and insulin levels running out of control like a roller coaster at Six Flags!

Sweeteners aren’t created equal as with other products we’ve talked about in the past. If you have to use something to sweeten a beverage or food, use something lower on the glycemic scale and a product the body can break down without a huge insulin spike or by product that can be dangerous to your body.

JUST SAY NO!

Start Strong, Finish Stronger in 2012!
Nathan

Here’s a great Kettle Bell workout.

Perform 5 sets of the following exercises.

KB Swing – 15 reps

KB Swing - Silverback start position

KB Swing

KB Swing

KB Suitcase Carry – 25 yards left, 25 yards right

KB Suitcase Carry - left hand

KB Suitcase Carry - right hand

Enjoy!

Start Strong, Finish Stronger in 2012!
Nathan

That’s what a recent Nutrisystem advertisement said. They claim you can eat lasagna, cheeseburgers, chocolate cake and lose weight.

About a month ago, I was asked by several random people about Nutrisystem food and the program, but at that time I didn’t really know much about it.

The next day I was in someone’s office and found an entire drawer full of Nutrisystem meals. I was curious to see what was in them and how they worked. As I read the back of the pre-packaged food, I was blown away.

Why are you eating packaged food?

First of all, the packages are small. Real small! Even the so-called main meals are small.

Second, they had the exact same calories of a regular home-cooked meal but with smaller portions.

So what are you giving up?

Sure, you’re eating less, but you’re consuming the same amount of calories.

What’s the point in that?

If you’re going to have calories, don’t you want to consume a good meal too?

The grocery store food isn't any better!

The last major point that stands out is the sodium. Some of these small packages had as much as seven hundred milligrams of sodium.

Got hypertension? If not now, you soon will, followed by high blood pressure.

One of the most shocking foods I saw was the pre-packaged oatmeal.

For those of you who have been on Trinity’s Super Market Tour, you know that one of the benefits of oatmeal is that it helps lower cholesterol. Yet, the Nutrisystem oatmeal won’t do that, nor will any instant oatmeal for that matter.

Eat this... not that!

Instant oatmeal may be quicker, but unfortunately all the vital nutrients that help lower cholesterol are stripped away. The only cholesterol lowering oatmeal out there will have the words “slow cook” on the package.

Let’s get to the kicker. Nutrisystem costs ten dollars a day, which means it costs $300 a month. For $300 dollars a month, you could have a lot more bang for your buck. We’ve partnered with a company that gives you real food! None of that prepackaged, dehydrated… just add water crap!

You can check it out here! The Meal Movement 

The best way to lose weight, feel great and see results fast is eating healthy food!

The best use of $300 would be to hire yourself a fitness professional and the proper guidance needed to assist you in losing the weight and keeping it off.

I’ve said it before, and I’ll keep saying it until everyone is fit. There are no pre-packaged meals, fat-incinerating pills, or stimulating gadgets that will help you lose weight. These will only lead to one thing being leaner, your pocket book! If you don
T like to cook or are too busy to cook, then try The Meal Movement NOW!

So, skip the pain of failing again or being frustrated with the lack of results. Learn how to get permanent weight loss fast with Trinity’s new and improved TAKE 21 program. We’ll discuss nutrition, as well as the other key components to a synergistic program that works for everyone, every time, guaranteed!

Start Strong, Finish Stronger in 2012!
Nathan

Complete each exercise for 30 seconds in order; 5 circuits total

Sumo Squats

Sumo Squat start position

Sumo Squat mid 1

Sumo Squat mid 2

Sumo Squat mid 3

Sumo Push Ups

Sumo Push ups start

Sumo Push Ups mid 1

Sumo Push Ups mid 2

Sumo Push Ups end

Alternating Twisting Bicycles

ADV Twisting Bicycles start

ADV Twisting Bicycles left

ADV Twisting Bicycles midpoint

ADV Twisting Bicycles right

Have when this exercise circuit. It’s great for traveling or if you’re pressed for time!

Start Strong, Finish Stronger in 2012!
Nathan

I don’t think so!

Whoever said that probably didn’t win many races.

The same applies to your workouts. If you take your time and go slow with your weight training you will be very disappointed with your overall results. I don’t mean you should rush through sets and disregard form, technique and safety.

What I mean is taking your time between exercises or sets with long periods of rest. Keep rest periods to a minimum! You know best how you feel. If you need to take a longer break, then take one – but be honest. 

Another great use of time is completing abdominal exercises or other less-strenuous exercises during your rest breaks. This will shorten the time you spend in the gym and give you maximum benefits during your workouts.

Start Strong, Finish Stronger in 2012!
Nathan

Tomorrow’s workout is a good one.

5 circuits, 30 seconds for each exercise

after a 5-10 minute warm up… complete the following

Reverse Lunges
KB or DB Deadlifts
“T” Push ups
Jumping Jacks
KB or DB Bent Over Row
SB Crunches

KB – Kettle bells
DB – Dumbbells
SB – Stability Ball

note: this video is part of a series we use to train athletes. Any mention of dates or times are in the past.

Enjoy!

Start Strong, Finish Stronger!
Nathan