Personal Trainer Hamburg by Fit4TheGame https://fit4thegame.com/?lang=en Individuelle Fitness in Hamburg Bahrenfeld Fri, 02 Oct 2020 12:26:16 +0000 en-US hourly 1 https://wordpress.org/?v=5.5.1 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 3 superfoods to help you stay active and protect your defenses throughout the fall. https://fit4thegame.com/three-superfoods-to-help-you-stay-active-and-protect-your-defenses-throughout-the-fall/?lang=en https://fit4thegame.com/three-superfoods-to-help-you-stay-active-and-protect-your-defenses-throughout-the-fall/?lang=en#respond Fri, 02 Oct 2020 11:50:10 +0000 https://fit4thegame.com/?p=11770 Der Beitrag 3 superfoods to help you stay active and protect your defenses throughout the fall. erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


3 superfoods to help you stay active and protect your defenses throughout the fall. was first posted on October 2, 2020 at 1:50 pm.
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Fall (aka autumn) is a wonderful time of year, but it can also cause some of us to feel down and to be more prone to colds and flu.

Leaving the house and returning home in the dark can reall drag your mood down and the faling vitamin D levels will weaken your immune system. Many of us have already experienced the first sniffles and runny noses, and all the usual flu viruses (as well as our new friend, Mr. Covid) are getting ready to pounce.

 

That’s why we recommend you eat these three SUPERFOODS, to help you stay active and protect your body’s defenses!

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Pimp your salads with endives (aka chicory)!

The parts of the leaf and the stalks are rich in inulin, a bitter substance which has a particularly beneficial effect on the intestinal flora.

Check out the bestseller ‘Gut’ by Giulia Enders, to find out more about how improving your digestive system can actually help you stave off depression!

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Red, raw and ridiculously healthy!

With their sulphur-rich essential oils, red onions (like endives) are especially good for gut health. These substances also act like a natural antibiotic and rapidly inhibit the growth of bacteria. To maximise the antibiotic effect, chop them up, eat them raw, and get ready to kick some bacterial butt!

 Pro cooking tip: Onion and endive can be added to almost every salad. Try to adding onion raw, chopped in fine rings and with a little orange balsamic vinegar. Try a green mixed salad with  caramelized walnuts, good olive oil and vegetables of all kinds, and the onion then becomes a slightly spicy rounding component.

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The pumpkin scores high…

…in a whole range of important nutrients, incuding vitamins A and B, potassium, copper and manganese. 100 grams of pumpkin already covers 26% of your daily vitamin A requirement, as well as 10% of your potassium needs.

In addition, although pumpkins taste sweet and delicious, 100 grams contains lots of fibre and only 26 kcal. This means they’re filling but also suitable (particularly as a side-dish) if you’re watching your weight.

CLICK HERE for lots of healthy pumpkin recipes.

Small, familiar gyms are rarely overfull, and they offer you a great opportunity to be part of a wonderful friendly community. You’ll be welcomed by name, every time you train. Think ‘Cheers’ with weights!

Most people struggle to exercise regularly. At Fit4TheGame, we make every training session fun, effective and all about YOU.

Feeling fit becomes a habit you’ll never want to break, so you’ll enjoy more sustainable results!

Register today for The Academy, our 30-day no-risk trial, so you can try us out and see if we’re right for you.

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3 superfoods to help you stay active and protect your defenses throughout the fall. was first posted on October 2, 2020 at 1:50 pm.
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Getting fit doesn’t have to start in the gym! https://fit4thegame.com/getting-fit-doesnt-have-to-start-in-the-gym/?lang=en https://fit4thegame.com/getting-fit-doesnt-have-to-start-in-the-gym/?lang=en#respond Mon, 07 Sep 2020 07:05:11 +0000 https://fit4thegame.com/?p=11715 Der Beitrag Getting fit doesn’t have to start in the gym! erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


Getting fit doesn’t have to start in the gym! was first posted on September 7, 2020 at 9:05 am.
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immunsystem

Many of us have started to associate fitness and exercise with time spent at the gym.

We measure our goals in terms of time, reps, or weight. For much of human history however, fitness was an organic aspect of living in nature and undergoing daily activities.

While modern life doesn’t include as much of the natural world as it once did, we can still find ways to stay healthy and get fit outdoors, using what nature provides to help us improve and get stronger. Taking your workout into nature also offers the benefit of variety and unpredictability that is essential for whole-body fitness and exercising your mind as well as your body.

And remember: getting ‘to’ nature can be a part of your workout, so next time you’re thinking of heading to Niendofer Gehege for a run, think about cycling there and back 😉

How ‘nature’ can help you get in shape:

Hit the water. Swimming is a fantastic, low-impact, full body workout. While it’s more of a workout to swim in rivers and oceans, be mindful of risks from rocks and currents. Lakes are often a better place to start, until you become more confident.

Test Fit4TheGame for 30 days for just 49 € …FLASH OFFER ends this week!

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Get off the pavement.

Running and jogging in a forest or in the sand  increases the intensity of your workout and exercises your stabilizing muscles. It’s also a lot more foregiving on your joints than trampling around the concrete jungle!

Head fot the trees.

Trees offer a lot of ways to augment your workout. Climb a tree, do some pull-ups, or practice a wall-sit against the trunk. Use different trees and different branches for different heights and intensity of the exertion.

Run to the hills.

Hills are ideal for high-intensity intervals. Sprint up and walk down. Run uphill backwards. Find different hills of different steepness for variety.

Do some ‘natural’ lifting.

If you live in a rocky area, practice lifting and carrying different stones. Throwing heavy rocks works different muscle groups than simply lifting weights, and improves hand-eye coordination as well. If you’ve got a garden, re–landscaping is a great way to build strength.

Get creative with the natural urban environment around you.

Even very urban areas typically have parks, playgrounds, or promenades that can offer a variety of physical challenges. If need be, take inspiration from parkour, and look at stairways, handrails, and fire escapes in a whole new way!

THINGS TO BEAR IN MIND:

While these activities generally don’t require additional gear or equipment, there are a few things to keep in mind to protect yourself during a nature workout.

Wear sunscreen. Always wear sweat-through, sweat-proof sunscreen to protect your skin, even on cloudy days. Re-apply sunscreen if you are out for more than a couple hours, or are swimming or sweating heavily. Not only do you lower your long-term risk of skin cancer, but you should spare yourself a painful and annoying sunburn.

Hydrate. Hydrate thoroughly before and after a nature workout, and carry fluids with you. Dehydration is a real risk, and you don’t want to run out of steam a long way from home.

Shoes. Shoes are essential for protecting your health and preventing injury, particularly if you are in un-paved, natural areas. Choose the right shoes for the activity, make sure they fit well, and are broken in before you venture into the wild.

Go in stages. If you overdo it and exhaust yourself, it can be demoralizing to face a long walk or ride back to civilization. Early in your fitness journey, try to go in loops so you aren’t too far away from home or your car, in case you develop a blister, an injury, or just can’t go any more. Keep a phone with you.

Smaller, family-run gyms are seldom crowded, generally much cleaner than big boxes, and they also offer a very special sense of community. Fun and good movement are generally the focus-points, so you’re much more lokely to train regularly and achieve your fitness goals safely and more efficiently. A lot of the time, you probably won’t even feel like you’re working out, as you’ll just love being there.

Are you interested in finding out how Fit4TheGame can help you lead a healthier lifestyle, achieve your fitness goals AND build a stronger immune system?

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Getting fit doesn’t have to start in the gym! was first posted on September 7, 2020 at 9:05 am.
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4 simple ways to boost your immune system https://fit4thegame.com/4-simple-ways-to-boost-your-immune-system/?lang=en https://fit4thegame.com/4-simple-ways-to-boost-your-immune-system/?lang=en#respond Wed, 26 Aug 2020 15:29:26 +0000 https://fit4thegame.com/?p=11663 Der Beitrag 4 simple ways to boost your immune system erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


4 simple ways to boost your immune system was first posted on August 26, 2020 at 5:29 pm.
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immunsystem

No-one wants to get sick.

Strengthening your immune system is a smart move, particularly during a pandemic. Not only will you recover more quickly from infections: your body will also be better prepared to fight off future attacks.

By building a stronger immune system,  you’ll be sick less often, you’ll have more energy, and this will allow you to spend more time doing the things which are important to you, with people you care for.

Here are 4 simple strategies you can use immediately, to help strengthen your immune system.

1. Move more

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By this, we don’t mean ‘train more’!

We’re talking about the basics: things like getting your daily step-count up to between 7000-10000 will help you reduce stress.

Stress encourages (among other things) your body to produce higher levels of Cortisol and Adrenaline. This is actually a very positive reaction, as thousands of years ago, these hormones meant the difference between life and death. You saw a tiger, your body flooded your blood with them, and you ran away.

Nowadays, we face a different challenge. Firstly, we’re exposed to a lot more consistent  stress than our ancestors, and secondly, we don’t move nearly as much (nature’s way of removing the hormones after the danger passes). 

This puts a  massive strain on our bodies and minds, and it inhibits our immune system. It really is fair to say, that stress is the killer.

For this reason, we recommend taking a daily walk, using your bike more often and generally doing more ‘on foot’.

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2.  Sleep more

The fact that our ancestors’ bodies exposed them..

…to all manner of dangers (including tigers!) for 8 hours a night shows us how important sleep is to our survival. Don’t be fooled though: our bodies are EXTREMELY active while we sleep, repairing and reconstructing, and helping us get through the next day’s adventures.

Our thoughts and experiences are also sorted and stored when we sleep.

Our body’s production of many life-saving substances (including cytokines) are at their highest levels at night. Cytokines are important ‘messengers’ for our immune system and help us in the fight against a virus like Covid-19.

This just one of the reasons we recommend you try to go to bed at the same time each night, and aim for 8 hours sleep.

3. Eat the alphabet!

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Start with Vitamins A and E, and then move all the way to Zinc!

Vitamin C is an important antioxidant.

Antioxidants ‘catch’ free radicals, harmful cells in your body, and this reduces your levels of oxidative stress. If free radicals are allowed to move around unchecked, it can lead to a host of illnesses, many of them degenerative and life-threatening.

Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.

Vitamin E (another antioxidant) protects the membrane (shell) of your cells. Without this protection, free radicals would destroy the shell and the cell would die. Sources of Vitamin E include wheatgerm oil, spinach and almonds.

After iron, zinc is the most abundant trace element and plays a key role in many vital biochemical processes, many specific to our immune system and hormonal well-being. Zinc is found in foods including meat, poppy-seeds and oatmeal.

4. Go all ‘Hot/Cold’

Showering hot and then cold can take some getting used to.

However, contrast-showering (as this practice is known) several times a week produces truly amazing results, when it comes to boosting your immune system. 

By alternating between temperatures, your blood vessels contract and expand quickly and consistently. Your lymph flows faster, which allows it to expel pollutants from your body more quickly.

Here’s how to contrast-shower like a pro:

  1. Start with warm water on your right arm, then shower down to your waist, and then your right foot.
  2. Repeat the procedure on your left side.
  3. Shower each side for 30-60 seconds and complete the procedure 2-3 times.

Remember to only use temperatures you feel comfortable with to start. You can always make it hotter or colder as you get used to the extremes.

 

The bottom line

Start with one of these strategies, and make sure it’s one where you feel at least 90% confident that you can do it regularly. Begin at your own pace, as it makes no sense to put yourself under pressure, as that generates even more stress!

Do you find 7000 steps too much? No problem. Start with 5000 and increase that by 100 steps per day until you’re happy with your level. The same principle applies to your nutrition, your sleep and even contrast-showering.

It’s all about your well-being, so take it step-by-step.

Small, family-run gyms are seldom crowded, you’ve got your own space, and you’re part of a community where you’ll be supported and encouraged from the moment you contact them.

At Fit4TheGame, having fun while you exercise is always a priority, it never really feels like ‘having to workout. Instead, you’ll just be enjoying moving your body, with other good people, and each visit feels like the best part of your day!

Do you want to know how training at Fit4TheGame can help you achieve your fitness goal (and build a stronger immune system)?

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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.

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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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.


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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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.


Four reasons to eat your salad greens was first posted on May 18, 2017 at 7:33 am.
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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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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.


Is it just me?… was first posted on March 14, 2017 at 5:22 pm.
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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 … 

Der Beitrag Is it just me?… erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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.


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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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!

Der Beitrag Get lovely and lean with protein!…Personal Trainer Hamburg Fit4TheGame erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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.


‘The Clean 15’…Personal Trainer Hamburg Fit4TheGame was first posted on February 1, 2017 at 9:32 am.
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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 !

Der Beitrag ‘The Clean 15’…Personal Trainer Hamburg Fit4TheGame erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


‘The Clean 15’…Personal Trainer Hamburg Fit4TheGame was first posted on February 1, 2017 at 9:32 am.
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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” […]

Der Beitrag The 3 absolute worst health and fitness goals you must avoid…Part 1 erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


The 3 absolute worst health and fitness goals you must avoid…Part 1 was first posted on April 26, 2016 at 4:47 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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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

Der Beitrag The 3 absolute worst health and fitness goals you must avoid…Part 1 erschien zuerst auf Personal Trainer Hamburg by Fit4TheGame.


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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