Posts Tagged ‘Nutrition’
Sunday, July 25th, 2010
Happy Sunday people of the summer? Have you been keeping up with working out? Has your fitness level increased over the summer? Have you taken the necessary steps to keep your bodyfat low, while enjoying time in the sun? If you still are a little unsure about going outside in a tank top, or a bikini for that matter, what is it that is holding you back? What have your workouts been like? They’ve been ok? Great. What has your nutrition been like? Not so great? BINGO! Most people, just miss the boat on this one. If you aren’t getting proper nutrition, you won’t get the full benefits of your workout. You also won’t reach your goals in any sort of timely manner. So I am going to give you some tips to lose fat quickly.
1. Eat more fruits and vegetables. If you eat 6-7 servings of fruits and vegetables a day, I can almost guarantee you will see weight or fat loss. Most people I would assume get an average of 3 servings, and I am being generous. If you add more, you will be less likely to eat a bunch of crap junk to fill yourself with empty calories and fat.
2. Write down what you eat. Writing down everything you put in your mouth will make you realize just what your diet looks like. It will tell you whether you are getting enough water, enough proteins, or if you even eat ANY veggies.
3. Eliminate processed foods. Really, when you eliminate processed, packaged, foods, there is really no way around eating healthy. Simple rule, if it comes in a box, don’t eat it. Try this out for a week and see what happens to your body.
There are my tips. Try to incorporate one a week, and in 3 weeks, i bet you’ll be liking the new you.
Tags: bodyfat, fat loss, Fitness, Nutrition, working out, workout
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Sunday, July 4th, 2010
Good evening my fitness enthusiasts, those trying to lose weight, those trying to gain muscle, those trying to get ripped, and those that are somewhere in between all that. Just thought I would write you guys a quick note, telling you where we are at in the business of Tonycress.com Personal Training. Right now, we are taking on a lot of different, exciting projects, that will benefit not only us, but hopefully a host of other people trying to reach their own exercise goals.
We are still doing our amazing personal training programs and group fitness camps, but in addition to these, we are taking on two big projects. The first one, has been in my thoughts and actually you guys all came up with the content of it in a way. I will be writing a book, based on all your fitness questions i have received over the last few years. I am sure there will be plenty of questions that are left unanswered, but this is a chance to have many of the fitness, diet, and motivation questions people ask me on a day to day basis. This book will be of great benefit to the people who are looking to lose the last few pounds of stubborn fat, the elite athlete, and the person who is just starting out a fitness program. I’m excited about this adventure, and I’ll be looking to finish this up in the next two months.
The other big project we are getting involved in is a dvd project. This is very exciting, as it’s been one of my goals for a few years. I will blatantly say i am not a fan of the fitness infomercial dvd’s you see out right now for the general public, and we intend on changing the game:) The dvd’s right now, as far as I’m concerned, don’t focus on their main market. I can’t say too much about it, but we will be starting the production of this in the coming weeks, and hope to have the DVD program out by October.
This is all very exciting news for us at Tonycress.com I encourage you guys to check out the youtube videos, where you can learn simple tips and tricks to help your fitness go to new levels.
Tags: diet, Exercise, Fitness, motivation, muscle, Nutrition, Personal Training
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Tuesday, June 22nd, 2010
Well, here we go guys. I am 21 days into my own June Fitness Challenge. For those of you who don’t know, I decided to make a fitness goal of losing 3% bodyfat for the month of June. I have 9 days left, and I just wanted to update you on my status. Right now, I have been for the most part, eating very clean. Most of my meals consist of either a protein shake with skim milk, 6 egg whites, one yolk, and a cup of spinach mixed with a teaspoon of olive oil and some salsa, or a chicken breast, broccoli, and a cup of rice. The first week, went GREAT. within one week, I lost a percentage and a half of bodyfat. This is going to be easy right. Nope. Since that first week, I have only lost a half percent more. I will admit, my nutrition plan has taken a detour due to gifts from a couple clients. I still have yet to find out if they are trying to sabotage me on purpose:) Anyway, I have 9 days left, to lose a whole percentage bodyfat. This is going to be tough, and a real tight race. Who do you have? The bodyfat, or me? Choose wisely.
Tags: bodyfat, Fitness, fitness expert, Las Vegas, Nutrition
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Wednesday, June 2nd, 2010
Hello United States. Your friendly personal trainer, back with another blog post. This month, I want to join in the fitness quest. Now, I stay relatively lean all year round. This has to do with my workout, nutrition, and way of life mostly. I understand that everyone has certain roadblocks and different circumstances when it comes to reaching fitness goals, but we all have goals. So what is your goal. Let’s take this month, and have a little challenge between ALL of us. Myself included. Now, what I am proposing, doesn’t have to be this “Ooh I’m so fat and I am gonna turn myself into this mean muscle machine in 30 days!” type of thing. What if your goal is to just START working out, or to work out for 3 days a week. Maybe your goal is to lose 5 pounds this month. Whatever it is, LET’S DO IT. There is no better time to plan for it, the time is now. For myself, I want to join in this effort, and be together with everyone. I don’t have a ton of bodyfat to lose, but I am going to make my goal, just as difficult as the next persons. Right now, I am at 6.64% bodyfat. This next month, I will try to get down to 3% bodyfat. I want to be part of this too. So what I would like you all to do, is tell me what your goal is, and what you plan to do to get there. I am going to be writing a daily journal of some of the different things i adjust, to reach my goal. What will you do? Send me an email, stating your goals, maybe a beginning picture, some stats, and your plan. At the end of the month, I want another email, with new pictures, new results and a better you! As always, if you have questions about your own workout, let me know. Now, you can hire a personal trainer, you can do this on your own, or you can do a little of both. We want results people. We are trying to change our lives, so again I say, LET’S DO THIS! My email is tony@tonycress.com We have from now until June 30th. I will choose a few winners, and tell their stories. We’ll also deliver some prizes to the best transformers. But not Transformers 2. That movie was way worse. Anyway, I’m listening.
Tags: Fitness, goal, Nutrition, Personal Trainer, work out, workout
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Tuesday, May 4th, 2010
There are plenty of fitness infomercials on tv right now. I can flip through the channels at any given time and see commercials for the newest craze. A weight you just “shake”. A program promising amazing results in 90 days. Another fitness program claiming you’d have to be “insane” to not do it. Obviously, a lot of these advertisements work, so it tells me one thing. People do care about their health. The fact that people are buying these products says they do want to put in some effort, even if these are the “quick fixes”. Once the product is purchased, who really knows how much use one will get out of it. But that brings up another question in my mind. How much is your fitness worth to you? I don’t know that you could put a monetary value on it, but let’s just look at it a couple different ways. Living in Las Vegas, the nightclub scene is tops. There are places that charge $22 for one drink! And guess what. People buy them. Now, normally, you don’t have just one drink, so let’s say you have three. With a tip, we can say that’s about $75 right? No big deal, you were out drinking. Now let’s turn this into fitness and exercise. One, you just spent some money on things that are taking you away from your fitness goals, and two, that money could have been spent on something taking you towards those very same goals. So now, is it not worth it to pay the extra few dollars to buy organic? Is three drinks really worth one personal training session? I’m going to end this here, but take a look at your goals, and figure out what is worth what to you.
Tags: Exercise, Fitness, Nutrition, workout
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Tuesday, April 13th, 2010
Las Vegas and the rest of the country, ask yourself this question. Are you where you want to be right now? It’s April, and the months are warming up. Is this where you expected your fitness level to be at, right now? Have you lost that bodyfat that you planned on doing in January? What have your workouts been like? Are you following your nutrition the way you had planned? Ok. That’s about 15 questions, not one. Who’s counting though? Anyway. If you are exactly where you planned to be, good job! It takes a lot of dedication and determination to reach the fitness and exercise goals some people come up with. You are prime examples of what you can do when you put the knowledge and desire to work for yourself. Keep doing what you are doing. For those of you, who still think you have some work to do, you still have time. You can decide, today, that you are going to start changing things. The way you eat. What your workout is like. Little things, like deciding to eat at least two solid vegetables today, is a huge start. Might not seem like much, but it sets the wheels in motion. Deciding to go to the gym today. That is another great start. Why keep waiting, when your results are waiting for you to go get them? Just wanted to give you guys some things to think about. Just spend five minutes, mapping out how you can get to those fitness goals you have, or any goals for that matter. Ask yourself why you haven’t reached them, and how you can change the things you do to get to them. Have a great day folks!
Tags: Exercise, Fitness, Las Vegas, Nutrition, workout
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Saturday, April 10th, 2010
Las Vegas, and well, all other areas for that matter, is a little clueless when it comes time to choose what to eat while you are getting your fitness on. Everyone knows they need protein, but how much is too much? When do you need to have it? Should I have whey, or soy, or other sources? (Don’t let your dirty minds get a hold of you here.). Well, the answer to those questions, is YES. Doesn’t seem like a good enough answer to you? That’s ok for this personal trainer. Let’s just look at it this way. We know protein helps build muscle. Without it, we wouldn’t have a six pack, or biceps or legs for that matter. So for the general public, getting a few servings a day of different lean sources would be beneficial. And why not get a variety of sources. Have some fish here, some chicken there, a protein shake up high, and you are on track to making some major body changes. But if you couple that protein, with some good carbohydrates, and some quality fat, yes, you heard me, fat, we are on our way to a sexy, muscular MACHINE. Your body will not work over time with just protein. You need a combo of fats, proteins and carbohydrates to get functioning properly. So, after your workout, have some sort of combo like, believe it or not, a peanut butter and jelly sandwich. It has protein in the peanut butter, great fats in the peanut butter as well, and some quick carbs in the bread and jelly. All of which you need right after the workout. So take that tip and run with it. Don’t over indulge on those sandwiches though. Limit yourself to a few a week. Keep up with the complex carbs from veggies, lean protein from chicken, fish, and eggs, and get your fats from sources like olive oil and nut butters. This has been a public service announcement from your friends at Tony Cress Personal Training:)
Tags: Fitness, Nutrition, six pack, workout
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Sunday, February 28th, 2010
Hello from Las Vegas, my workout friends! Your personal trainer, Tony Cress, back again with some new news for your fitness fix. My partner in exercise crime, Emily Bussey, and I, have decided to take a workout challenge against each other. This may finally get my butt in gear, to reach my own fitness goals. I am going to have to work on my own nutrition, and figure out how to do all this with a bum neck and shoulder right now, as I’m pretty sure I may need some physical therapy. Anyway, we have six weeks to take on this challenge against each other, and there are benefits and consequences for the winner and the loser or the workout challenge. If you would like to see all the details, you can check it out on my youtube channel, and I will try to post that link right here. http://www.youtube.com/watch?v=tkWf1tSEO58
Tags: Exercise, Fitness, Nutrition, Personal Trainer, workout
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Friday, November 27th, 2009
It’s your friendly personal trainer again. How are you Las Vegas? And other cities? Didn’t mean to leave anyone out. Anyway, I’m in a foul mood because Duke beat UConn in basketball today, but other than that, Happy Holidays. Thanksgiving was fun. Went over to my brothers house, had some turkey, some green bean casserole, and other things. I also watched an amazing documentary this week. Food Inc. If you haven’t seen it, and you want to be blown away, go ahead and watch it. It will definitely make you think about your diet and nutrition, if nothing else. i have only gotten in two work outs this week, so it made me feel extra fat. Anyway. I wanna talk about this movie. Basically, what it tells you is everything your are eating, is filled with random chemicals, cow pieces, corn, and e. coli. Not necessarily like that, but that’s the premise of it. So mainly, you don’t really know what’s in your diet. I eat mostly organic myself, but it kind of persuades you that way. I totally agree with this concept. Because, as far as your fitness and health, do you REALLY know what you are eating? Obviously all the processed foods, no, you really don’t. Yeah, you know that if you have a candy bar there is fat, carbs, and protein in it, but exactly what else is in there? What is sucralose? What exactly is high fructose corn syrup. The movie actually shows you that corn is an ingredient of BATTERIES! Would you eat a battery? Anyway.. my point is this. If you are doing everything right, you are working out with a personal trainer, you do your workouts on your own, you get enough sleep, etc. You think your nutrition is sound. You don’t eat processed foods. You don’t drink alcohol. What about all the chemicals that are in the food you THINK is healthy? What is that doing to you? Maybe it’s the reason you aren’t seeing results. Maybe it’s the reason you can’t get that last five pounds off.. Or maybe, it’s the reason you’ve gained ten pounds and don’t know why? These are all questions you should be asking yourself. Maybe the reason you gained 10 pounds was because of Thanksgiving, or you binge drink, or you are lazy. Those could also be reasons. But if they aren’t, maybe you should question the treatment of your food, and why it’s treated that way. Watch that documentary, and maybe you’ll have your answers.
Tags: diet, Exercise, Las Vegas, Nutrition, Personal Trainer, work out
Posted in Fitness, Las Vegas Personal Trainer, Nutrition, Personal Training | 2 Comments »
Sunday, November 22nd, 2009
Las Vegas is the real city that never sleeps. With casino lights shining 24 hours out of the day, even after my 
personal training sessions, I can’t believe I can get to sleep. This raises a question to me that some people don’t really know the answer to, or are maybe too impatient to realize. Do you, or your clients get enough rest between workouts? I happen to know some people who work out 6-7 days a week, and do cardio every day. I am not one of those people. I tend to work out about 3-4 times a week, which i think helps with my strength gains. i don’t work out until i am totally recovered and feel great about my energy levels. Some people think that if they go a day without working out, that they are losing precious time that they need to reach their weight loss goals. The problem with this is, is that most of the time, people’s fitness levels have not returned to 100% by the next day. Even when you aren’t working the same muscle groups, you still need time to recover. Let’s say for example, you do back one day. You do pull ups, and rows and deadlifts etc. you think you should do chest the next day? I believe you shouldn’t. While you are doing all those pulling movements, your pushing muscles are the ones holding everything back in place on the return motion. So your pushing muscles are taxed as well, even though you didn’t realize you were using them. You dig what I’m sayin yet? Basically your muslces grow and get stronger during the recovery, not during the actual work out. This is why sleep, and proper nutrition, and just plain rest is necessary. Personally, I have seen my most gains over the last few years, where i have become patient, and decided even though I love the gym, i can go two days without lifting a weight. I get better , i have more energy, and I think that my muscles look pretty cute too! Anyway, try it out. Cut back on your workout days, and up the intensity of them. Instead of 5 days a week, go 3 or 4, but try and get as much out of them as you did in 5. Give it a month. See how you feel. Til next week. Happy Thanksgiving. And Happy Birthday this coming week Mom.
Tags: Fitness, Las Vegas, Nutrition, Personal Trainer, weight loss, work out
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