Personal Trainer Hamburg by Fit4TheGame https://fit4thegame.com/?lang=en Individuelle Fitness in Hamburg Bahrenfeld Sun, 09 Feb 2020 17:09:00 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.2 https://i2.wp.com/fit4thegame.com/wp-content/uploads/2019/09/F4TG_LOGO_-2019_NEG-favicon.png?fit=32%2C32&ssl=1 Personal Trainer Hamburg by Fit4TheGame https://fit4thegame.com/?lang=en 32 32 124426934 5 REASONS WHY FEBRUARY IS THE BEST TIME TO GET FIT https://fit4thegame.com/5-grunde-warum-der-februar-die-beste-zeit-ist-um-fit-zu-werden/?lang=en https://fit4thegame.com/5-grunde-warum-der-februar-die-beste-zeit-ist-um-fit-zu-werden/?lang=en#respond Sun, 09 Feb 2020 16:56:23 +0000 https://fit4thegame.com/?p=11015 Der Beitrag 5 REASONS WHY FEBRUARY IS THE BEST TIME TO GET FIT erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


5 REASONS WHY FEBRUARY IS THE BEST TIME TO GET FIT was first posted on February 9, 2020 at 5:56 pm.
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5 REASONS WHY

February

The majority of people see January as the best time to start a new fitness plan, but did you know 66 % of people quit their new year’s plan within just one month!

The BEST Results!

Any new fitness plan is hard to stick to but in my experience, January isn’t always the best time to be trying to get into shape. I have been coaching now for over 15 years, and I’ve seen many clients who began their fitness journey in February, getting the best and most sustainable results.

“I honestly believe that February is the best time to get in shape and begin living a healthier lifestyle” – Gavin, owner / @thecaptainofhappiness

HERE ARE 5 REASONS WHY FEBRUARY IS THE BEST MONTH TO GET FIT:

1. The weather is starting to improve and the days are getting longer. The combination of milder weather and more sunlight helps us feel more energetic. It also means that if you want to train before going to work, you’re not heading to the gym in the dark!

2. Not so many distractions. After having a very social time over the Christmas holidays, the majority of people don’t have anywhere near as many social events in the coming months. So February is a great time to get focused and really go for your health and fitness goals.

3. Everyone is back into routine. After the Christmas holidays, everyone is back to work and back into their routines and having a routine makes it easier for people to schedule fitness into their diaries.

4. Only 16 weeks till summer starts. When starting a new fitness regime, you should always have a goal date in mind and June 1st is great for that. Most people will use a summer vacation as a motivator and stick to their nutrition and exercise plans, because they want to look and feel their best. Use your vacation as a reward for being so good in February, March, April and May!

5. A better year. If you start now you will get into good habits, following a healthier diet and a more active lifestyle whilst the weather is improving and the days are getting longer, with far less distractions. This means when summer comes, you will have already set yourself a solid foundation and you’ll be able to enjoy life a lot more.

Whether you want to start getting fit, or feel you need a restart, TODAY is the perfect time to take action.

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5 REASONS WHY FEBRUARY IS THE BEST TIME TO GET FIT was first posted on February 9, 2020 at 5:56 pm.
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Your fitness goals: how to start strong, plan for success and then follow through! https://fit4thegame.com/your-fitness-goals-how-to-start-strong-plan-for-success-and-then-follow-through/?lang=en https://fit4thegame.com/your-fitness-goals-how-to-start-strong-plan-for-success-and-then-follow-through/?lang=en#respond Tue, 31 Dec 2019 15:46:18 +0000 https://fit4thegame.com/?p=10098 Der Beitrag Your fitness goals: how to start strong, plan for success and then follow through! erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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Let’s be honest: sometimes New Year’s resolutions and vision boards just aren’t enough to get us to our goals.

Why is that? Mostly because our brains are wired to do what we need to, in order to survive, but not necessarily to optimise for the goals we want to achieve. 

If we really want to achieve our goals and maintain our success, we need to take account of life changing, work getting busy, and inertia setting in (i.e. what we do during business trips or during vacations).

The only way to ensure against life getting in the way is to develop and then practise simple daily routines.

Consider this: we encourage children to develop routines like brushing their teeth before and after waking, or doing their homework at a regular time each day. This ensures that these important activities become habits, which ensures they get done, regardless of what else is going on in the child’s life.

Somehow we begin to apply a different set of rules as we get older.

As adults, many of us feel that ‘routines’ hem us in. We convince ourselves that routines are boring, and they will make us feel less spontaneous.

Science and research prove exactly the opposite to be true. The most successful (and very often the happiest and  healthiest) people in the world are those who practise simple yet highly effective routines. Individuals as diverse as Marie Kondo, Barack Obama, Tim Ferris and Angela Merkel all swear by their routines and even attribute much of their success to them.

We recommend you begin with an energising, time-saving morning routine.

In addition, we suggest you try ‘habit-stacking’, where you pair one new habit with another one which you’ve already mastered.

The 5-minute morning routine (BEFORE you check your mobile!)

1. Drink a small glass of water as soon as you wake up
2. Lie on the floor, put one hand on your chest, one hand on your stomach and take 10 deep breaths. Try to ‘fill’ the hand on your stomach first, before you ‘fill’ your chest. Focus on breathing quietly in through your nose, then breathing out through your mouth, as if you were blowing out a candle.
3. Do each of these three movements for 40-60 seconds

Complete this routine each day for 7 days and then let us know if you’d like more tips on how to develop it for even more success with your fitness goals!

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Your fitness goals: how to start strong, plan for success and then follow through! was first posted on December 31, 2019 at 4:46 pm.
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Four reasons to eat your salad greens https://fit4thegame.com/four-reasons-to-eat-your-salad-greens-personal-trainer-hamburg/?lang=en https://fit4thegame.com/four-reasons-to-eat-your-salad-greens-personal-trainer-hamburg/?lang=en#respond Thu, 18 May 2017 05:33:32 +0000 http://www.fit4thegame.com/?p=4673 Der Beitrag Four reasons to eat your salad greens erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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1. Build your bones

Spinach, radicchio and watercress may not immediately come to mind as foods for keeping bones strong, but all contain lots of vitamin K. A study at Tufts University in Boston found that low dietary intake of vitamin K in women was associated with low bone mineral density. (The study didn’t find a link in men.) Just one cup (250 mL) of chopped watercress has 100 percent of your daily vitamin K; radicchio, 120 percent; and spinach, 170 percent.

2. Sharpen your eyesight

Toss together a salad of spinach, romaine and red leaf lettuce: They all contain loads of the carotenoids vitamin A, lutein and zeaxanthin (keys to seeing better). Vitamin A helps eyes adapt from bright light to darkness. Lutein and zeaxanthin can help filter out high-energy light that may cause eye damage from free radicals.

3. Rev up your muscles

Recent Swedish research found that inorganic nitrate (abundant in spinach) resulted in muscles using less oxygen. The study, which had healthy participants ride an exercise bike before and after taking a dose of nitrate, found it improved the performance of the mitochondria (which power our cells) in muscles.

4. Fight breast cancer

A small study done at the University of Southampton, U.K., showed that phen-ethyl isothiocyanate in watercress disrupts the signals from tumours that cause normal tissues to grow new blood vessels to feed cancer cells. Participants, who had all been treated for breast cancer, ate a cereal-bowl-size portion of watercress. The study showed a key protein in the signalling process was affected. Although more research is needed, the study states: ‘Dietary intake of watercress may be sufficient to modulate this potential anti-cancer pathway.’

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Four reasons to eat your salad greens was first posted on May 18, 2017 at 7:33 am.
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Is it just me?… https://fit4thegame.com/is-it-just-me-personal-trainer-hamburg-fit4thegame-2/?lang=en https://fit4thegame.com/is-it-just-me-personal-trainer-hamburg-fit4thegame-2/?lang=en#respond Tue, 14 Mar 2017 16:22:37 +0000 http://www.fit4thegame.com/?p=4316 Der Beitrag Is it just me?… erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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Is it just me?!

I go through a cycle. The frequency may change from a couple of weeks, to around a month, or if I’m lucky, to several months. But it always repeats, giving me emotional highs and lows, but more often … motivation.

I have three size groupings of jeans in my closet. Smallest. Comfy. Upper End.

 

Smallest are the ones that I feel my best in. I walk differently in them. I just feel good in them. They are my reward for responsibly eating and exercising.

Comfy are the ones that are a size or so larger than the Smallest. I wear these sometimes when I haven’t done the laundry of the Smallest. I wear these sometimes when I feel monthly bloating. I wear these sometimes when I start to slip from diligently eating well and exercising. I am ok with Comfy … well, some of the time, but wish that I was wearing Smallest.

 

Upper End. Well, let’s be honest. These are the fat day(s) jeans, several sizes larger than Smallest. They are the ‘warning bell jeans’. I can’t get rid of them, because one way or another, one day or another, I still need them in my closet. “Life” happens. “Well just one more because it’s the holidays” happens. Falling off of the fitness goal wagon happens. Usually “Better take charge of this situation soon” happens shortly thereafter. If I have to buy jeans larger than these, well, that’s a whole other conversation…

Reaching into my closet each day (as I wear jeans most days), I look at the available assortment of clean, folded jeans. I don’t have to look at the pocket, or the label. I know which size they are by the color of the stitching, shade of blue or black or the texture. It never fails. The size grouping that I am currently wearing is usually at low inventory levels, which leads to conversations in my head.

Sometimes it goes like this —

“Dang. Those would look really great with this outfit … but I think they are too small and will force a muffin top to appear. Best to avoid that …”

Sometimes it goes like this —

“It’s OK. I feel better in these Comfy jeans. Besides, the Smallest are all dirty.”

Inevitably, it goes like this —

“Oh, man. All I’ve got left are the Upper End Limit jeans. Time to do laundry!” Secretly inside, however, I know that by putting these on, I will feel good. Synching up the waist with a belt may not enhance the outfit, but it will make me feel good that I am maintaining my goals, even with “life” happening.

 

Every once in a while, it goes like this –

“Red alert!! Red alert!! Geez. Do these really fit?!? When did that happen? …. Oh, yeah. There haven’t been as many fitness clothes in the laundry lately … Time to reset.”

So as frustrating as it can be to ride the roller coaster of multiple jeans sizes, I take solace in the following:

I am thankful to be healthy. I am thankful to have a supportive fitness community that encourages me to exercise and eat well. I am thankful to sometimes be able to wear Smallest jeans.

I don’t think that I’m the only one … 

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Is it just me?… was first posted on March 14, 2017 at 5:22 pm.
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Get lovely and lean with protein!…Personal Trainer Hamburg Fit4TheGame https://fit4thegame.com/get-lovely-and-lean-with-protein-personal-trainer-hamburg-fit4thegame/?lang=en https://fit4thegame.com/get-lovely-and-lean-with-protein-personal-trainer-hamburg-fit4thegame/?lang=en#respond Fri, 17 Feb 2017 17:18:43 +0000 http://www.fit4thegame.com/?p=3830 Der Beitrag Get lovely and lean with protein!…Personal Trainer Hamburg Fit4TheGame erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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Get lovely and lean with protein!

Tips for dropping body fat from Personal Trainer Hamburg Fit4TheGame

Protein has always been promoted by muscle heads as the key to getting it. While the extreme amounts of protein consumed by some bodybuilders is unnecessarily extreme, the research has shown time and time again that more protein is better when it comes to fat loss.

One study found that after 8 weeks, people who ate more protein lost an extra 2.8lbs of fat. Another study found that following a higher protein diet for 12 weeks led to an additional 1.5lbs of fat lost specific to the abdomen.

Finally, another study in women found that 12 weeks of eating twice the ‘recommended intake’ of protein led to greater fat loss and greater increases in lean mass (e.g. muscle).

How does eating more protein do this?

Protein & Fat Loss Hormones

Part of the beneficial effects of fat loss have to do with the hormones that it stimulates. When the protein you eat hits your digestive tract, it causes the release of a hormone called CCK. CCK acts very quickly to slow the digestive process, slowing the rate in which foods is released from your stomach. This is step one is making you feel full – helping you eat less. CCK also signals your brain that you should no longer be hungry.

More Protein = Less Calories

The appetite suppressing effects of protein work right away with the meal that you are eating and it also makes you feel more satisfied after the meal is over. This will make you eat less without even trying. One study showed that eating a higher protein diet lead to people eating greater than 400 calories per day less!

Protein Burns More Calories

Protein helps you burn more calories in two different ways. The first is through the calories burned to digest and process food. It takes your body ~2x energy to digest protein compared to carbohydrates.

A majority of the protein that you eat is used to build and rebuild your muscle. Muscle loss while dieting is a big concern, as muscle burns calories. The more muscle you have, the more calories you will burn (even just sitting on the couch). Optimizing your protein intake and exercising with intensity ensures that you won’t lose any muscle, you might gain some!

You get it, protein is key for optimal fat loss. So how do you optimize your protein intake?

 

Eat More Protein

Chances are that you are eating the recommended amount of protein. This means that you aren’t going to be suffering from protein malnutrition. But it does mean that you could still be anywhere between 20-40g away from an ideal or optimal intake of protein so that you can reap the benefits we have been talking about.

Eat Protein More Evenly

People generally eat a lot of protein at dinner and smaller amounts of protein at breakfast and lunch. Research shows that by just spreading your protein intake out more evenly throughout the day (not necessarily eating more) can lead to a 25% increase in protein synthesis (e.g. muscle building).

Have a Protein Shake After Exercise

Exercise has a profound effect on your body and having a protein shake after you exercise can increase the impact of that effect. A protein shake is a convenient way to quickly get quality amino acids into your body. This will boost the muscle building potential of your workout while also jumpstarting the recovery process so you can train harder the next workout.

Have an Afternoon Protein Snack

An afternoon protein snack like Greek yogurt, a protein shake, or bar might be the key to controlling unwanted snacking at night. Research shows that protein acts on your brain to dampen the craving effects that high fat/calorie/sugar foods have on your brain. This effect lasts several hours.

Protein for Your Heart!

Many of the benefits of protein are often associated with dieting and fat loss but optimizing your protein intake is also good for your heart. The OmniHeart study looked at the role of increased protein in a heart healthy diet compared to a traditional approach, or increasing unsaturated fat.

The researchers found that the high protein diet led to the greatest improvements in blood pressure and 10 year risk of cardiovascular disease.

 

Protein is not just good for your abs, but your heart too!

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Get lovely and lean with protein!…Personal Trainer Hamburg Fit4TheGame was first posted on February 17, 2017 at 6:18 pm.
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‘The Clean 15’…Personal Trainer Hamburg Fit4TheGame https://fit4thegame.com/the-clean-15/?lang=en https://fit4thegame.com/the-clean-15/?lang=en#respond Wed, 01 Feb 2017 08:32:06 +0000 http://www.fit4thegame.com/?p=3443 Der Beitrag ‘The Clean 15’…Personal Trainer Hamburg Fit4TheGame erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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The Clean 15

15 Foods With the Lowest Levels of Pesticides

You know you should eat more fruits and vegetables. You probably don’t go a day without hearing or reading a news report about some newly discovered health benefit. But, you also hear an occasional report about the high levels of pesticides used on the produce in your local supermarket.

Buying organic fruits and vegetables is one way to avoid the pesticide problem. But now you run into two more problems: high cost, and lack of availability in some areas.

Fortunately, some farm products make it to market with very little trace of pesticides. The Environmental Working Group looked at 51,000 pesticide tests for 53 popular fruits and vegetables and came up with a list deemed the Clean 15. These are the 15 fruits and vegetables with the lowest levels of pesticides detected.

‘The Clean 15’  by Fit4TheGame

 

Avocado Onion Eggplant
Sweet Corn Asparagus Grapefruit
Pineapple Mango Cantaloupe
Cabbage Papaya Cauliflower
Sweet Peas Kiwi Sweet Potato

 

Clean Statistics

You can feel good about eating non-organic fruits and vegetables found on the Clean 15 list.

Here’s why:

  • 90% of asparagus tested didn’t contain any pesticides
  • Over 80% of cabbage tested was completely pesticide free
  • None of the onions tested showed more than one pesticide

 

For more information about our nutrition and training programmes, just click HERE !

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The 3 absolute worst health and fitness goals you must avoid…Part 1 https://fit4thegame.com/the-3-absolute-worst-health-and-fitness-goals-you-must-avoid-part-1/?lang=en https://fit4thegame.com/the-3-absolute-worst-health-and-fitness-goals-you-must-avoid-part-1/?lang=en#respond Tue, 26 Apr 2016 16:47:15 +0000 http://www.fit4thegame.com/?p=1948   If you want to achieve your health and fitness goals, you need a powerful formula, something to organize your efforts. In this article we’ll help you get organized while covering three important strategies for turning ‘bad’ fitness goals into ‘good’ ones.   What, exactly, are your fitness goals? Any effort to “get in shape” […]

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The 3 absolute worst health and fitness goals you must avoid…Part 1 was first posted on April 26, 2016 at 4:47 pm.
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Dont-Let-Stress-Sabotage-Your-Fitness-Goals

 

If you want to achieve your health and fitness goals, you need a powerful formula, something to organize your efforts. In this article we’ll help you get organized while covering three important strategies for turning ‘bad’ fitness goals into ‘good’ ones.

 

What, exactly, are your fitness goals?

Any effort to “get in shape” starts with this question.

It seems like an easy question to answer.

Just rattle off how many pounds you want to lose, what pant size you want to wear, how much weight you want to deadlift, or the date you need to look photo-ready… and you’re on your way.

Of course, that’s how most people set their fitness goals. But are they doing it right?

Usually not.

 

That’s why we spend a lot of time helping Fit4TheGame members define and set the right kind of goals.

When you set your goals up properly, you have a simple, elegant, action-inspiring blueprint. You know exactly how you’re going to build the skills you need to get the body you want.

Proper goal setting is a plan for getting things done. When you do goals right, you feel ready, willing, and able to make your dream happen.

When you don’t know how to set goals, you get lost. Confused. Overwhelmed. Crushed by “shoulds”. Distracted by wondering and worrying, or by irrelevant details. If you succeed with poor or unclear goals, it’s probably by accident.

 

Mastering the skill of goal setting is powerful.

Today, we outline that formula.

 

Step 1:
Turn “outcome goals” into “behavior goals”.

Generally, when someone asks about their fitness goals, most people start with the outcome(s) they want:

*   I want that thin-skinned, ripped look.

*   I want to binge less often.

*   I want to deadlift double my bodyweight.

Outcome goals describe how we want things to be at the end of the process.

 

There’s nothing wrong wanting things. Or talking about what you want. Or starting with the end in mind.

 

But we can’t stop there.

Wanting things isn’t enough. Even if you really, really, really want them.

Because: We often can’t control outcomes.

Outcomes are affected by environmental things. Like…

…Your job gets crazy busy.

…Your kid gets sick.

…Your gym closes for renovations.

…Your mom with dementia needs help.

…You have exams at school.

And they’re influenced by physical things. Like:

…Your hormones get out of whack.

…You have a chronic illness. (Or even just a tough bout with the flu.)

…You’re stressed.

…You’re traveling a lot.

…You’re getting older.

…You’re having problems sleeping.

…You sprained your ankle or your arthritic knee is doing its thing again.

…You get the idea.

 

 

my hot body

 

You can’t make your body do what you want it to. (And neither can your personal trainer.)

But you can control what you do.

That’s why behavior goals are so important: They focus on the things we do have control over.

Behavior goals represent your commitment to practice a particular set of actions or tasks every day, as consistently and regularly as possible.

Here’s a practical example.

Client:
“I want a flat stomach.”

Coach:
“Okay, cool.

“Let’s write that down as the outcome you want.

“Now let’s think about all the little steps we can take to move you toward that outcome, and which ones should come first.

“In my experience, here’s a step that makes a huge difference, and it’s a great place to start.

“It’s very simple but incredibly effective: Eating slowly.

“I know it doesn’t seem to relate to ‘flat stomach’ right away.

“But in fact, eating slowly helps you pay more attention to what you’re eating and how. That means over time, you make better food choices easily and effortlessly.

“Eating slowly helps you eat a bit less, but still feel satisfied. It helps decrease bloating because now you’re chewing and digesting your food better, which is another plus for Project Flat Stomach.

“Would you be willing to try this first step of eating slowly, and also to track whether you practice this?”

 

Since eating slowly helps folks eat less, and eating less most often leads to fat loss (not to mention the benefits of better food choices and better digestion), this approach helps turn an outcome (uncontrollable) into a behavior (controllable).

 

Here are a few other examples of how we can turn outcome goals into behavior goals.

Table 1

 

Notice how both outcome and behavior goals are trackable. However, behavior goals are usually more effective because they give you something to do (and track) each day.
So how can you set powerful behavior goals today?

*   Write down one outcome you want. Don’t overthink it. Just name the desire you want most right now.

*   Write down some of the skills you think you’ll need to get that outcome. If you’re just starting out, focus on foundational skills. What are the basics that make everything else possible? (For instance, if you want to manage your time, you need to learn to use a calendar.)

*   Related to each skill, write down a behavior or two you can do today that’ll help build those skills. This can be really easy, like walking through the gym doors or even packing your gym bag for tomorrow morning.

Keep an eye on facebook.com/fit4thegame for Part 2 in this series

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3 tips from the best personal trainer in Hamburg to help you reduce body fat https://fit4thegame.com/3-tips-from-the-best-personal-trainer-in-hamburg-to-help-you-reduce-body-fat/?lang=en https://fit4thegame.com/3-tips-from-the-best-personal-trainer-in-hamburg-to-help-you-reduce-body-fat/?lang=en#respond Sun, 01 Nov 2015 22:23:29 +0000 http://www.fit4thegame.com/?p=1666   “Hunger and self-control do not go hand in had” – Kathy Freston “Eating constitutes the greatest obstacle to self-control; it gives rise to indolence” – Mahavira Almost nine out of every ten people who apply for membership at Fit4TheGame are looking to lose weight, or more correctly expressed, they’re looking to complete a body […]

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3 tips from the best personal trainer in Hamburg to help you reduce body fat was first posted on November 1, 2015 at 10:23 pm.
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Muffin tops

 

“Hunger and self-control do not go hand in had”
– Kathy Freston

“Eating constitutes the greatest obstacle to self-control; it gives rise to indolence”
– Mahavira

Almost nine out of every ten people who apply for membership at Fit4TheGame are looking to lose weight, or more correctly expressed, they’re looking to complete a body transformation.

They want to reduce their body fat, and increase what is known as lean muscle mass.

Many of our members have successfully achieved this important but challenging goal in a relatively short space of time, and then keep the weight off.

Our expert personal trainer in Hamburg spends a lot of time with each member, helping them develop the strategies required to get in the best shape of their lives quickly and safely.

Allow us to share these simple interventions with you and you can change your life, starting today.

Our mission is to help YOU make a start on your journey towards becoming the very best version of yourself, and we want you to start NOW!

 

Goals1

1. Set the right kind of goals.

Rather than just saying you’re going to ‘lose weight’, get focussed on specific dietary changes such as ‘I will eat at least one portion of lean protein with every meal’ or ‘I will drink 500ml of water 15 minutes before I eat’.

Outcome-based goals like these are not only easier to follow than wishy-washy ‘I should…’ statements, but are also the kind of interventions proven to have a positive effect on your metabolism, ultimately helping you to become a more effective fat-burning machine.

Our personal trainer in Hamburg coaches each member directly in how to stay on target with these kind of outcome-based goals which are most likely to support fat-loss quickly and effectively.

Find Out More: Just Click Here

 

accountability-3

2. Stay accountable!

Report your eating habits daily, either by writing them down or photographing them, and sharing them with at least one other person.

Services like Instagram and Photostream provide you with all the tools you need to document and share your new eating habits with some you trust to keep you ‘on point’.

If this person is also keen on improving their body, all the better: having a transformation-buddy can improve your chances of success by up to 80%!

Every new Fit4TheGame member provides us with at least seven consecutive days of food photos as soon as they are accepted into one of our internationally acclaimed fat-loss plans.

Many members then choose to provide further photos at traditionally stressful times like Christmas or during other holidays, which reduces the risk of slipping back into old habits.

Find Out More: Just Click Here

 Monitor goals

 

3. Monitor your results sensibly and we don’t just mean the scales!

Almost all of us, at one time or another, have become obsessed with the infernal number on that tiny screen.

How many times have you found yourself stepping onto the scales several times a day, and positively freaking out, when you notice a jump of even a few grammes?….

Daily fluctuations of up to a kilo are considered normal, depending on your gender, size, age, digestive and menstrual rhythms, as well as a host of other factors.

To avoid driving yourself mad, and to ensure you have an objective view of your progress, settle on a bi-weekly rhythm, and weigh yourself after waking, once you’ve been to the toilet.

In addition, use one of the many free apps like TimerCam to allow you take body photographs.

Pick a location in your home where there is no stark lighting, and photograph yourself from the front, both side, and the back.

This will allow you monitor both physical changes in your body composition, as well as highlighting aspects of your posture which you need to improve.

Finally, make sure to dig your TIGHTEST item of clothing out of your cupboard, try it on, and photograph the results.

It sounds terrifying, but if you stick with your outcome-based  eating habits, and embark on a sensible and well-structured training regime, you’ll love the results, as your muffin tops melt away, and those long-lost abs come back into view.

The safest, simplest and most effective way for you to achieve your dream body is to seek help from a qualified expert in your area.

If you’ve already been looking for a personal trainer in Hamburg and feel that you really have to change something, just click the link below to book a completely free health consultation with one of our coaches.

 

Click Here To Receive Your Free Consultation

Der Beitrag 3 tips from the best personal trainer in Hamburg to help you reduce body fat erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


3 tips from the best personal trainer in Hamburg to help you reduce body fat was first posted on November 1, 2015 at 10:23 pm.
©2018 "Personal Trainer Hamburg by Fit4TheGame". Use of this feed is for personal non-commercial use only. If you are not reading this article in your feed reader, then the site is guilty of copyright infringement. Please contact me at gavin.nugent@fit4thegame.com
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Personal Trainer Hamburg: The One Trick That’s Guaranteed to…. https://fit4thegame.com/personal-trainer-hamburg-the-one-trick/?lang=en https://fit4thegame.com/personal-trainer-hamburg-the-one-trick/?lang=en#respond Mon, 19 Oct 2015 13:51:36 +0000 http://www.fit4thegame.com/?p=1620 …. help You Stick to Your Workouts… Did you know that almost 50% of adults get insufficient levels of exercise every day? That’s why our government spends millions of Euros annually on public initiatives aimed at encouraging people to move more. But now, a new study from the University of Pennsylvania has identified the one […]

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Personal Trainer Hamburg: The One Trick That’s Guaranteed to…. was first posted on October 19, 2015 at 3:51 pm.
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Sorgen um die Gesundheit

…. help You Stick to Your Workouts…

Did you know that almost 50% of adults get insufficient levels of exercise every day? That’s why our government spends millions of Euros annually on public initiatives aimed at encouraging people to move more. But now, a new study from the University of Pennsylvania has identified the one unexpected thing, which will massively improve your workout habits.

It turns out that the secret to keeping you training regularly lies in having a bunch of like-minded ‘health buddies’. (We know it sounds corny, but hear us out!)

You are not alone…

When researchers asked 217 students to enroll in free exercise classes at their gym, they gave half of the subjects a virtual support system comprised of six of their peers. The other half either received motivational messages via e-mail to pump them up for workouts, or just the free membership.

Throughout the 13-week study, each member regular received e-mail updates on their peers’ actions, though everyone’s identity was kept anonymous. When one person signed up for a yoga or strength-training class, the other folks were notified. And they got updates only on the good stuff — not when one of them skipped a class to eat pizza, instead. (Because hey, that definitely happens.)

 

SGT_Teamwork ist alles

Strength in numbers

Results showed that students paired with “health buddies” were the only ones who showed a steady increase in workout attendance (rah-rah messaging and freebie classes alone didn’t do much). “You just have to put people into the right kind of social environment where they can interact with each other.

Even anonymous social interaction will create behavior change,” says study author Damon Centola, of Penn’s Annenberg School for Communication and its School of Engineering and Applied Sciences.

 

SGT_gemeinsam start

At Fit4TheGame small group training sessions, you’ll find lots of people just like you who help and motivate each other get their workouts done, and achieve great results in the process.

Using our Facebook page and free booking app, you can check-in for classes, share experiences, suggest recipes and post pictures. Our friendly coaches are always on hand to help you with expert advice and valuable tips, and in no time at all, you’ll find out why our members describe our small group programme as ‘totally addictive and incredibly effective’.

For more information about any of our programmes, click HERE and we’ll contact you within 24 hours.

 

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Personal Trainer Hamburg: The One Trick That’s Guaranteed to…. was first posted on October 19, 2015 at 3:51 pm.
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7 rules on how to achieve your fitness goals https://fit4thegame.com/7-rules-to-achieve-fitness-goals/?lang=en Mon, 02 Feb 2015 13:47:17 +0000 http://www.fit4thegame.com/?p=1433 Seven tips on how to stay motivated and achieve all your fitness goals this year… 1.   If you haven’t done so, write down your goals – It’s important.  Everything starts here.  Take a few minutes right now to write down your fitness and health goals and a specific plan to achieve them complete with a […]

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Seven tips on how to stay motivated and achieve all your fitness goals this year…

1.   If you haven’t done so, write down your goals – It’s important.  Everything starts here.  Take a few minutes right now to write down your fitness and health goals and a specific plan to achieve them complete with a timeline.

2.   Make a list of the obstacles in your way and what you are going to do to overcome them – The first step to overcoming obstacles is to identify and then come up with an action plan to defeat them.  For instance, if you feel you can’t get into shape because you just don’t have the time, make a list of how you spend your time and cut out things you do that tend to be unproductive (such as watching television or taking an overlong lunch.)

3.   Write out the reasons you want to achieve your goals – What will it mean to your life?  How will it make you feel?  What will it do for your self-confidence? And so on… Then prioritize them and read the list at least once a day.

4.   Remember that life is short.  The late Steve Jobs once said “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help make the big choices in life. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose.”

Looking after your health is a big choice.  And one that could extend the amount of time you spend with your family and friends.  So go for it.  You have nothing to lose, and as the saying goes “everything to gain.”

5.   Talk like a champion – Now this might seem like a small thing, but words matter.  Don’t say “I can’t” or “I might” say “I can” and “I will.”  Plus never criticize yourself.  Never forget, you are the number one person in your life and you should treat yourself accordingly.

6.   Read quotes, articles, books, biographies that inspire you.  Reserve a half hour (or more) each day to fill your mind with positive thoughts.  Read about people you admire and learn from others who have already achieved what you want to achieve in life.

7.   As William James reminds us, never forget that your thoughts control who you become and what you achieve – Banish negative thoughts from your life forever.  If they should enter your mind, change the subject immediately.  If you’re confronted by a problem, instead of dwelling on it look for the opportunity it presents. And always remember that to have a healthy body, you have to have healthy thoughts and words about yourself.

NBA Coach Pat Riley once said “There are only two options regarding commitment: you’re either in or you’re out. There’s no such thing as life in between.”

How committed are you?  Have you been living “in between” for too long?

There’s no time like the present to bring positive change to your life.  You already have everything you need to succeed.  Because as The Beatles so aptly put it “the movement you need is on your shoulders.”

Believe you can and you will.  Then use these seven tips and make 2015 the year you keep, reach and exceed your fitness and health goals.

 


 

Are you considering beginning a new fitness- or training-programme, but are worried that you won’t manage it alone because you don’t have sufficient motivation or the right support network? All our Fit4TheGame coaches are on-call every day, and passionate about helping you achieve your goals.

Or are you simply interested in personal training in Hamburg? No problem. Book a free consultation with one of our coaching experts  by clicking HERE.

Any normal fitness studio, as well as the members who frequent it, are the mirror in which you need to see yourself. Do see yourself as ‘just another face in the crowd’, or would you prefer to see yourself training and having fun in an exclusive and friendly atmosphere, enjoying a community where you are guaranteed to achieve your goals? Take a look HERE at videos from current Fit4TheGame members who tell their stories, sharing their achievements since joining, and explaining what makes Fit4TheGame so completely unique.

 

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7 rules on how to achieve your fitness goals was first posted on February 2, 2015 at 1:47 pm.
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