Dearborn Boot Camp, Dearborn Personal Trainer, Dearborn Weight Loss

Dearborn Boot Camp | Dearborn Personal Trainer | Dearborn Personal Training - Part 2

          Learn How to Lose Weight Fast             

                 Dearborn Weight Loss                     

Hi, My name is Nick Lopez and I'd like to welcome you to Dearborn Boot Camp and Personal Training blog. I have helped hundreds of your family and friends right here in Dearborn/Dearborn Heights get in the best shape of their lives and I can do the same for you.

This blog is designed to help Dearborn/Dearborn Heights residents feel great, lose weight and add years to their lives.

I love being a personal trainer because it allows me to change lives. So let’s get started!

You'll discover simple, yet effective ways to help you lose weight fast without spending hundreds of dollars on stupid gadgets and diet pills.

If you're tired of spinning your wheels trying to lose weight, come back often because you've discovered the #1 Dearborn/Dearborn Heights weight loss site on the internet. In addition to the killer posts and articles on this blog, you'll also get resources, tips, ideas, and systems for losing weight fast. Best of all, you'll get information that you can apply today and get results now!

Whether you want to lose 10 lbs or 100 lbs of weight, or if you just want to know how to live a healthier life - this is the resource site for YOU.

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http://www.weapons4weightloss.com/how-sore-should-you-be-after-a-workout – Boot camp in Dearborn tells the truth about muscle soreness and effective workouts.

Don’t get sore anymore? Watch this video!

More Dearborn boot camp tips

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http://www.weapons4weightloss.com/3-r…Boot camp in Dearborn gives top 3 reasons why you are NOT losing weight.

Hit a weight loss plateau? Watch this video!

More Dearborn boot camp tips

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Dearborn Personal Trainer gives the truth about muscle and fat.

Scared of building muscle? Watch this video!

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Lose weight and drink alcohol – Dearborn Personal Trainer tells how you can lose weight and still drink alcohol.
If you like drinking alcohol and want to lose weight, watch this video.

More Dearborn weight loss tips: http://TheDearbornBootCamp.com

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You may not realize it, but you can drink a crap-ton of calories (Especially at Starbucks!) in any given day fairly easily. Which spells disaster for your weight loss goals.

So in order to help you out, I’ve compiled a list of the top 5 highest (stay away!) and lowest (order these instead!) drinks that you can get.

All of these are the “Tall” size- the smallest one, so if you get a larger cup, it’s going to be even more calories. The “Best Drinks” do not have whipped cream, while all of the “Worst Drinks” do have whipped cream.

The Top 5 High-Calorie Beverages

Peppermint White Hot Chocolate Mocha

  • Calories: 520 cals
  • Fat: 18g
  • Carbs: 78g
  • Fiber: 0g
  • Protein: 14g
  • Sugars: 75g

White Hot Chocolate

  • Calories: 490 cals
  • Fat: 19g
  • Carbs: 64g
  • Fiber: 0g
  • Protein: 16g
  • Sugars: 62g

White Chocolate Mocha

  • Calories: 470 cals
  • Fat: 18g
  • Carbs: 63g
  • Fiber: 0g
  • Protein: 15g
  • Sugars: 59g

Any Frappucino

  • Calories: 450 cals
  • Fat: 15g
  • Carbs: 73g
  • Fiber: 0g
  • Protein: 7g
  • Sugars: 71g
Salted Caramel Hot Chocolate
  • Calories: 450 cals
  • Fat: 16g
  • Carbs: 70g
  • Fiber: 2g
  • Protein: 13g
  • Sugars: 62g

ALL OF THESE DRINKS ABOVE ARE FILLED WITH SUGAR AND WILL MAKE YOU FAT(TER) AND YOU’LL FEEL LIKE SHIT.

Unless, of course you regularly do some type of workout program, like a fitness boot camp.

…so go ahead, order it. I dare you.

The Top 5 Low-Calorie Cold Beverages

 

Shaken Tazo Iced Black Tea Lemonade, Unsweetened

 

  • Calories: 45 cals
  • Fat: 0g
  • Carbs: 13g
  • Fiber: 0g
  • Protein: 0g
  • Sugars: 12g

Iced Skinny Latte, Nonfat Milk

 

  • Calories: 80 cals
  • Fat: 0g
  • Carbs: 12g
  • Fiber: 0g
  • Protein: 7g
  • Sugars: 10g

Shaken Tazo Iced Passion Tea, Unsweetened

 

  • Calories: 80 cals
  • Fat: 0g
  • Carbs: 21g
  • Fiber: 0g
  • Protein: 0g
  • Sugars: 21g

Iced Coffee

  • Calories: 90 cals
  • Fat: 0g
  • Carbs: 21g
  • Fiber: 0g
  • Protein: 0g
  • Sugars: 20g

Iced Vanilla Latte, Nonfat Milk

  • Calories: 160 cals
  • Fat: 0g
  • Carbs: 31g
  • Fiber: 0g
  • Protein: 7g
  • Sugars: 29g

So there you go, I hope this helps you guys out…now here’s my opinion on all of this.

If you’re serious about losing weight, your ass shouldn’t be in Starbucks to begin with. Even most of the low calorie drinks have a lot of sugar in it, which just spikes your blood sugar (not good).
If you need caffeine, just brew your own coffee, or use instant coffee for the kick of energy. Most people don’t have the willpower to order the low calorie stuff when the chocolatey goodness of the other drinks is staring them in the face.
I personally hate coffee so I don’t have this problem, but that’s just my opinion on it.
Stay healthy,
-Nick
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Many people turn to cereal as a quick and easy breakfast option. But finding an all-around healthy cereal is no easy task. As you walk down the grocery store isle, countless cereal choices stare you in the face.

Which do you choose—a kid-friendly package or the one high in fiber? Each cereal claims its own health advantage. Some are high in vitamins and minerals, are low in sugar, or are made with whole grain; while others are rich in fiber, lowers risk of heart disease, and are low in sodium. But here’s the tricky part.

While a cereal may claim to be full of vitamins and minerals, it may also be extremely high in sugar. And another cereal may claim to be made of whole grains, while also being full of artificial colors and flavors.

The next time you’re shopping for cereal, look for one that meets all of the following criteria, and your family’s cold breakfast will be made as healthy as possible.

Made With Whole Grains

The main thing to look for on the nutrition label of a cereal is whether it’s made from whole grains. A cereal box may say it’s made with whole grains but only contain a small amount.

Look at the list of ingredients for a clearer picture. In cereals with plenty of whole grain, whole grain is the first ingredient listed. Common whole grains for cereal include whole grain oats or wheat.

Rice or rice flour is not a whole grain. Also, be wary when you see boxes that advertise how many grams of whole grain they contain. Compare the grams of whole grain to the serving size.

A diet with plenty of whole grains will lower your risk of heart disease, diabetes, and weight gain.

Rich in Fiber

Cereals made of whole grain or bran are a good source of fiber. Adults should eat 20–35 grams of fiber a day. Look for a cereal that has at least 5 grams of fiber per serving. If your breakfast isn’t high in fiber, you’re probably not getting enough. Watching your waistline?

Fiber helps you feel satisfied for longer, which keeps you from snacking, overeating, and ultimately gaining weight. Fiber also keeps your digestive tract healthy and lowers your risk of heart disease, high cholesterol, and diabetes.

When cereal shopping with fiber in mind, beware! Some cereals may advertise high fiber content, but if the cereal isn’t made primarily from whole grains or bran, the fiber in the cereal does little good for your body.

Low in Sugar

If the ingredients listed on your cereal box look like the ingredients listed on your package of cookies, it’s time to switch cereals. Added sugars contain no nutritional value and only contribute to weight gain. A cereal label will tell you how many grams of sugar it contains.

However, this number includes both natural sugars (from whole grains and fruit), so it’s difficult to know how much added sugar a cereal contains.

If a cereal has 20 grams of sugar per serving, multiply that by four (there are four calories in a gram of sugar). This means there are 80 calories per serving just from the sugar. Women should eat no more than 100 calories of sugar a day and men less than 150.

Added sugars are often disguised in the ingredient label as high fructose corn syrup, corn sweetener, syrup, molasses, and words ending in “ose.”

Cereal with real fruit is high in natural sugar, but this is a healthy kind of sugar. Just beware of fake fruits. Look on the nutrition label to find the specific kind of fruit that the cereal claims to contain.

Those “strawberries” in your cereal may not be strawberries at all. They may be a ball of food dye, flavoring, and gelatin.

-Nick

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Lose weight the healthy way following pregnancy.

You see pictures of celebrities following the births of their babies and wish you could look like them. Weeks after giving birth and they appear back to a size two. Take heart, because these pictures are usually faked and Photoshopped.

It is virtually impossible to slim down only a few weeks after pregnancy, but women all over the world think if those actresses can do it, then it must be possible.

However, it is both unrealistic and unhealthy for the average woman to lose baby weight so quickly. Unlike celebrities, most women don’t have personal trainers, nannies, and chefs to assist them in getting back into shape. Strict diets and intense exercise programs are dangerous for new moms—especially if they are breastfeeding, delivered via C-section, or had a rough pregnancy. Plus, they can easily leave you feeling even more exhausted and overwhelmed than you do already.

Slimming down following pregnancy is possible, it just may not happen as fast as you’d like. Here’s some advice about losing those pregnancy-induced pounds.

Don’t Rush It

Your body just grew and birthed another human being. It needs time to heal and regain its energy. You shouldn’t even consider dieting until after you’ve had your six week check up.

If you’re breastfeeding, eat no less than 1,800 to 2,000 calories a day in order to keep up your strength and milk supply. You may feel hungrier than usual, but eating for two doesn’t mean eating two servings of everything. Breastfeeding moms need only 500 extra calories a day than usual. Rather than counting calories, eat when you’re hungry and stop when you’re full. Remember, many moms are surprised by how quickly they lose their pregnancy weight just by breastfeeding.

Moms who choose not to breastfeed can begin dieting after six weeks. Just be sure to eat enough calories to meet the physical demands of caring for a newborn.

Thumbs Up for Exercise

While postpartum dieting gets the thumbs down, exercise gets the OK. When you feel strong enough, exercise is beneficial to burn calories, increase your energy level, and lower your chances of developing symptoms of postpartum depression. If you had complications during pregnancy or delivery, it’s best to get your doctor’s approval before strenuous exercise. Other women should wait at least six weeks before doing exercises that place stress on your joints such as jogging or tennis.

Get Out the Stroller

One of the best workouts for new moms is walking. Start off as slow as needed and increase the pace when you feel up for it. Walking is also an activity you can do with your new little one. Strap your bundle in the stroller and you’re good to go. Most babies love being outdoors, just dress him or her appropriately for the weather.

Just as it takes time to regain your pre-pregnancy weight, it may take six months or more to get back to your pre-pregnancy fitness level. So take your time. With regular exercise and a healthy diet, you’ll be able to slowly work those extra pounds off.

Work Your Core

Where’s your baby weight? For many women, it’s around their middle. This weight can be difficult to lose, but it is possible. The muscles in your abdomen may be stretched out and weak, so it’s important to spend time working your core and back muscles.

Again…Take it Slow

Give your body time to return to its former shape. Aim for weight loss that’s slow but steady. Your primary focus these days should be on your new little one. Your perfect body will come soon enough. Cherish the early days of your baby’s life, as they’re gone too fast to be worrying about counting calories.

Learn Your New Body

Done everything under the sun to regain your pre-pregnancy body with no results? Relax. Babies change everything. Including your body. You can still get fit and have good health, but regaining your old belly may be impossible. Learn to accept the fact that babies change everything and get back to enjoying life!

-Nick

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So I’m hoping you’re a normal productive member of society, you either have a job or go to school, or both. You may also have kids or have the responsibility to take care of other loved ones in your life.

If for some reason you don’t fall into this category, good luck in life.

Anyways, the point I want to make is that everyone is busy. We all have shit to do and take care of on an everyday basis.

Why does this matter?

Because it’s VERY easy to get stuck in a rut when it comes to working out and losing weight. It can seem mundane and monotonous, even if you change your workouts up and change the healthy foods you eat!

So if you’ve ever felt like this, I want you to ask yourself this ONE question:

“Do I know my why?”

“Know Your Why” is a motto that Washington Redskins Quarterback Robert Griffin III lives by. I borrowed this from him.

KNOW YOUR WHY basically means Know Why You’re Doing Something!

And also to never forget that reason.

You didn’t just wake up one day and randomly say “oh I think I’ll start exercising and eating right today.”

You did it for a reason! Do you remember why you started? Have you forgotten already?

And don’t give me the whole “oh I just want to be healthier.”

That’s bullshit! EVERYONE would like to be healthier.

WHY do you want to be healthier? Why is that important to you?

Drill it down to the very specific. Dig deep and really think why you’re doing this.

Everyone has a different reason, but I’ll share some of the most specific and powerful ones I’ve came across as a personal trainer.

“I want my husband to look at me like he used to.”

“I want to be around to see my kids grow up, I can’t keep up with them.”

“I’m getting married in ____ months and I want to look good in my dress!”

“I want to wear whatever I want and not buy ‘cover up’ clothes!”

“I want to have a girlfriend/boyfriend/husband/wife, I’m sick of having no confidence.”

I could go on and on…but you get the point. It goes BEYOND just the number (lbs lost, inches lost, sizes lost).

Think of how you’d feel if you looked exactly the same in 3 months from now…

Sucks doesn’t it?

Now think of how different you’ll look in 3 months if you DON’T QUIT!

Better huh?

Now stay focused and KNOW YOUR WHY!

Take it one day at a time, be better than you were yesterday and you’ll be just fine :)

-Nick

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How would you like to have a perfect start to every morning?

Here’s some tips to get out of the house happy, whole, and on time.

You had to coax your teenager out of bed. Your son couldn’t find his shoes. Your husband needed his shirt ironed. You ran out of milk right when your daughter is ready to eat breakfast.

Sound like a morning you’ve experienced? Getting everyone ready and out of the house on time can be a stressful event. Those rare mornings when everyone is cheerful and everything goes smoothly are like something out of a dream.

Why can’t more mornings be stress-free? Whether it’s too little time, a lack of sleep, or just bad luck, rough mornings are expected.

But here are some tips to make good mornings the norm rather than the exception.

The Night Before

A good morning starts about 12 hours before the morning. For things to go as smooth and hassle-free as possible, it takes a little planning and preparation. Part of your kids’ bedtime routine should include laying out clothes, socks, and shoes that are to be worn the next day. Homework should be finished and backpacks packed and set by the door.

It’s not just the kids who need to prep the night before. Adults should also. Lay out clothes for the next day. No more trying on three outfits before choosing the one you like. Make sure clothes are cleaned and ironed, and finally, take a shower before bed so you don’t have to in the morning.

No one wants to wake up to a messy kitchen. A sink full of dirty dishes is a depressing sight first thing in the morning. Make the morning more pleasant by washing dishes the night before. While you’re at it, check on breakfast and lunch food supplies to make sure you have what you need.

Want an even easier morning? Make lunches the night before. Kids can take part in this routine. Anything that doesn’t require refrigeration can be packed in their lunch boxes.

Consistent Bedtime

It’s amazing what a good night’s rest can do for everyone’s attitude in the morning. A regular bed and wake time each day helps ensure quality sleep, feeling refreshed in the morning, and having an easier time getting out of bed.

School-age kids need 10–11 hours of sleep a night, teenagers need 8.5 to 10 hours, and adults need between 7 and nine hours. Adjust bedtimes to ensure everyone is getting the sleep they need for a good morning.

Create a Routine

Kids function best when they know what’s expected of them and when it’s expected. This is why routine is so important. Every morning should progress in a similar manner.

It will possibly look a little different for each family, but for kids it may go something like this: turn off alarm, get dressed, put on shoes, do hair, eat breakfast, brush teeth, get jackets on, gather backpacks and lunch boxes, and go out the door. Kids begging to watch television? No screen time until they’re completely ready to go!

Remain Calm

If you’re rushing around like a chicken with its head cut off more mornings than not, it’s time to reevaluate your routine. Start preparing at night or wake up a few minutes earlier than usual.

Remember—your kids pick up on your stress. Seeing you frazzled can stress them out and cause them to act out. When you’re struggling to get out the door, this is the last thing you need. When things get hectic, remain calm for your sake as well as your kids.

A Team Effort

Getting out of the house in a timely manner is a team effort. All it takes is one lost shoe to throw everyone off. If one person is ready, he or she should help others get prepared for the day. Though they can’t do everything, kids need to pull their own weight and learn responsibility and discipline. Mom and dad shouldn’t be relied on for everything. School-age kids should know how to dress themselves and pour their own cereal.

Team players encourage each other in their race to the finish. Stay positive and reward good efforts. Pretty soon, the good mornings will outnumber the bad!

 

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Improve your memory with these tried and true techniques.

Oh, if you only had the memory of a child! Kids can memorize and remember facts so easily. They remember conversations you had months ago, nail down their times tables in a matter of days, and spout off the bones of the body as if it’s no big deal.

Well, you may not consider yourself to be elderly, but that doesn’t mean your brain is working at the speed of kid. Seeing an old friend and not being able to remember her name or being unable to recall a phone number you’ve dialed so many times are unnerving experiences.

Yes, aging plays a role in memory loss. Each passing decade, the part of the brain responsible for memory (the hippocampus) shrinks five percent. In addition, as you age, your body produces less and less of a key neurotransmitter involved in learning and memory.

However, these facts shouldn’t depress you. Your brain still has the power to learn and retain new information. By incorporating the following techniques into your daily life, you can enhance your memory capabilities.

Exercise Your Mind

Muscles that don’t get used will shrink and turn to flab. The same goes for your brain. A strong mind is one that’s used a lot. Sitting on the couch watching TV all day isn’t going to do much for your brain. In order to keep your memory sharp, do activities that stimulate your mind. Do a daily crossword or sudoku puzzle, read the newspaper, practice a musical instrument, volunteer in the community (communicating with others and facing new situations helps your brain), and play online brain-training games.

Exercise Your Body

Regular physical activity is vital for a strong, healthy brain. Obesity increases your risk for Alzheimer’s disease and stroke, both which are responsible for damaging your brain. Clogged arteries strain your heart and prevent adequate amounts of blood to flow to the brain. Exercise combats this by increasing blood flow to all parts of the body and delivering the oxygen and nutrients the body needs for optimal functioning.

Don’t believe it? Research has shown that people who exercise have bigger brains! Get 30 minutes of exercise on most days of the week and your brain will stay as large as possible. Go for a walk, ride a bike, or go swimming—whatever you prefer. Just get moving!

Treat Depression

Long-term stress, anger, anxiety, and depression are harmful to the areas in your brain that handle memory. One symptom of depression is trouble concentrating. Without concentration, you’ll have trouble learning new things and will forget things.

Depression and other stressors increase the body’s production of cortisol. High levels of this hormone diminish the size of the hippocampus. If you’re depressed, talk with your doctor about treatment options and learn healthy ways to manage the other stress in your life.

Have a Drink…or Two

The connection between alcohol and memory is complicated. Too much alcohol can have an immediate negative effect on brain function, and abusing alcohol damages your brain cells. On the other hand, if you are able to drink in moderation, go for it. A drink or two a day for men and women who are not pregnant is actually beneficial to memory and cognition. Studies have shown that one to two glasses of wine a day may reduce your risk for developing Alzheimer’s by 45 percent.

Go to Bed Earlier

Getting enough hours of quality sleep each night is a great way to improve your memory skills. It’s during sleep that your brain registers short-term memories into long-term ones. Additionally, as you sleep, cerebrospinal fluid is busy flushing toxins out of the brain to keep the brain healthy. It’s no wonder that you’re more able to stay focused, energized, and on the ball when you’re getting plenty of shuteye.

Seek Help When Needed

Slight memory lapses every now and then are disconcerting, but probably nothing to worry about. But if memory loss is interfering with your daily life and causing you anxiety, see your doctor.

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