Why You Can't Ignore Good Nutrition

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Let me introduce you to Stephanie.  She came to me with her husband Rick about 12 weeks ago.  Listen carefully to what she says about nutrition and how it has impacted her weight loss goals.

Now, I have to tell you that Stephanie really jumped in with both feet on the nutrition side of things.  And her results reflect her commitment to the changes she has made.  You  should know that the changes she made were very simple and anyone can do it.  So how’d she do it?

Simple.  Just do the following:

  • Eat more.  As long as the food you are eating is of high quality protein and non-starchy carbohydrates in the form of green vegetables, you can eat as much as you like.
  • Eat more often.  Doing this keeps your metabolism at optimal levels.  Plus you actually eat fewer calories because you are never hungry.
  • Avoid saturated fats.  Foods containing saturated fats actually slow your metabolism and sabotage your results.
  • Avoid simple sugars.  Sugar IS the metabolism killer.  It promotes the release of the hormone insulin which slows your metabolism and promotes fat storage.
  • Take high quality supplements to fill the voids.  A high quality daily vitamin pack like Vitalizer and a post workout recovery shake like Physique are Stephanie’s secret weapons to increasing her energy and blasting away body fat.

That’s it.  It really is that simple.  Don’t get me wrong, it requires hard work, planning, commitment, and probably the most over looked factor… Accountability.

If you want to have a life changing experience like Stephanie, you can’t ignore the power of a good nutrition plan.  I want you to know that I am here to help.  Just click on the Free Consult button on the left hand side.  Who knows you could lose up to 33 pounds just like Stephanie.

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Avoid These 3 Foods or Suffer The Consequences

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Hello Everyone,

This week has been a tough week for me in regards to my own nutrition.  Wait… I know what you are thinking… you’re a personal trainer and you always eat right and exercise everyday.  But less you forget, I am still human.

Any way, I guess you could say I have been lazy with preparing meals and planning ahead.  Sometimes I just get tired of trying…  sound familiar?  I found myself lacking fresh foods over the last couple of days and my energy has been sluggish to say the least.

One of the main things I noticed is that I was consuming foods that were processed, had saturated fats, and contained simple sugars.  All of which are metabolism killers!

That small blip in my eating habits has reinforced my commitment to getting back to the healthy eating I am used to.  I wanted to share that struggle with you, and share the 3 foods that literally promote fat storage and turn off your fat burning capabilities.

1) Simple Sugars - things like cookies, candy, soda, fruit juice, cakes, and table sugar are metabolism nightmares!  They cause your body to secrete the hormone insulin which is a storage hormone and effectively throws the water on the coals of your fat burning furnace.  Your body simply refuses to burn fat when insulin is present in the blood stream.

2) Processed and Refined Carbohydrates – white rice and pasta, pre-packaged foods, granola bars, basically anything in a bag or a box.  Processed foods and refined carbohydrates are absorbed by the body very quickly and therefore easily converted to fat.  You should be getting your carbohydrates from fresh, organic (if possible) vegetables and whole grains.  These foods take longer to digest, thus require more energy to be broken down by the body which gives you a significant boost to your metabolism.

3) Saturated Fats – These are easy to identify.  Saturated fats are solid at room temperature, like the marbles of fat in a sirloin for example.  Things like fast food, salad dressing, dairy and other animal fats are very high in saturated fats.  Not only does this type of fat cause a health concern for your cardiovascular system, but they also slow down your metabolism and train the body to store fat rather than burn it.  You can kiss that new body you have been working so hard to get good-bye if you consume these types of foods.  Go for more healthy sources of essential fats in the form of nuts, fish oils, and flax seed oil.

As you can see, if I allowed myself to fall to far off the wagon this week I would have a daunting up hill climb to overcome just to get back to where I was.  Luckily I snapped out of it soon enough and so can you.  Just make a commitment to start eating healthier, fresh foods and stay away from the snacks in a bag and the meals in a box.

You will definitely feel better, I know I do.
Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Give Me Something Healthy! When You Go to Lunch Don't You Wish There Was Something Besides Fast Food?

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Here is something new that I will be doing each month.  I will visit a new restaurant each month to show you that there are healthy alternatives to the fast food lunch scene.

There are many great new eateries in Jackson, and some old favorites as well.

Today I visited Blue Moon Cafe which is located on Jackson St. in old town Ridgeland just between Hwy 51 and I-55.  They have great sandwiches that are sure to tickle your taste buds and give you something different than what you normally get from a Subway or Quiznos.

My meal today consisted of a Turkey sandwich with roasted red bell peppers, onions, and baby leaf spinach.  It is served with a mango salsa as the condiment.  I also had the Tuscan Chicken soup which is a very healthy choice compared to french fries or potato chips.

Here is a brief overview of the meal:

  • Turkey – excellent source of lean protein
  • Spinach – high in calcium
  • Red Bell Pepper – non starchy carbohydrate
  • Onion – another great non starchy carb
  • Chicken Soup – another great protein source and light broth, which is much leaner than creamy soups
  • Legumes (white beans in soup) – very good resistant starch that actually helps promote metabolic rate

So there you go.  Check out the Blue Moon Cafe for your next lunch outing.  You won’t be disappointed!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Want to burn fat in the least amount of time possible… Do This NOW!

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Here is a great video that I put together that reveals the secret behind burning body fat in the least amount of time possible.

If you want to look great this spring, but don’t want to spend hours in the gym this winter, than this is a great way to do just that.  Bodyweight circuits are great for increasing metabolism, promoting fat loss, increasing strength and increasing the mobility of your joints.  But in order to get maximum results from a 10 minute workout the intensity has to be high.

So in this workout you are going to do 9 different exercises:

  • Jumping Jacks — 60 repetitions at 1 repetition per second
  • Y Squats — do as many proper form repetitions in 30 seconds
  • Push Ups — for 30 seconds
  • Squat Jumps — for 30 seconds
  • Standing Y’s — for 30 seconds
  • Crunches — for 30 seconds
  • Mountain Climbers — for 30 seconds
  • Alternating Lunges — for 30 seconds
  • Bench Dips — for 30 seconds

Repeat that circuit for a total of 2 circuit sets and 10 total minutes.

You’ll experience a great cardio workout and gain a tremendous amount of “real world” strength.

Have fun…  And as always I welcome your comments.

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

The Time is NOW!

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Dear Friends,

This morning while I was talking with a client, whom I have to thank for spurring this thought, stated that he was ready to finally take control of his eating habits.  Then he said “I’m gonna start next Monday.”

Have you ever noticed how we always say “I’m gonna start on Monday”?  It’s as if Monday’s hold some kind of magical power that makes it possible to start doing something.

There is no time like the present… like NOW!

I have been talking a lot lately about goals and how to set goals.  Hopefully you have written those goals down and shown them to somebody to make them real.  The next step is to develop a plan… a plan of ACTION.  Now you have to physically do what it is you planned to do.

You must put thought into action.  Your desire to lose weight, get fit, look lean, or feel good cannot be realized if it is just a thought.  Thoughts do not become reality until you act on them.

The following exercise will help you do just that:

Every time you think about something you could do to help you realize your goals, whether it is a new cardio routine, a cleaner diet, etc., write it down and within 1 days time do it.

I think of things all the time right before I fall asleep.  So you know what I do?  I keep a notebook on my bedside table and write down whatever it is I was thinking about.  When I wake up the next morning I read through the notebook to refresh that thought and immediately take action.

Haven’t you ever been sitting there and thought something like…”I could do that,” or “I would love to do that!”  Well why don’t you?  Take action on those thoughts.  There is no better time than RIGHT NOW.

Instead of looking back three months from now and wishing you would have started new healthy lifestyle habits months ago, look back months from now as the defining moment in your life when you claimed victory over your health and fitness.

GET GOING NOW!

START EXERCISING NOW!

EAT HEALTHIER NOW!

Now is the time to take action.  Don’t wait for Monday.  I promise you’ll be glad you did.

Yours in health,

Clint Barr
Raising The Barr Fitness

P.S. Need help?  Let us help you Kick Start your health and fitness!  NOW is the time to act and get a leg up on the holidays.

The 44th President

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Today Barack Obama is sworn in as the 44th President of The United States.  Whether you agree or disagree with his policies, ideas, or beliefs; you can’t deny the historical significance of this event.  Given the current status of the country, and our ecomomy, it won’t be an easy stroll for the new President.  In fact, Barack Obama has been charged with quite possibly the most difficult task of any incoming President before him with the exception of Abraham Lincoln during the civil war.  Ironically, President Obama’s favorite President is Abraham Lincoln.

But one thing we have found out about our new President in the time that he was elected until today is that he has a detailed and intricate plan.  A plan to help stimulate the economy, a plan bring the American people together, and a plan to lift the United States back to the status it was during Ronald Reagan’s presidency.

So, with the New Year well underway I have to ask… Do you have a plan for how you’re going to reach your weight loss goals this year?

Here are three things you need to have in your plan to guarantee success:

1.  Resistance training.  One (1) pound of lean muscle burns up to 50 calories a day while at rest.  So if you added just 3 pounds of muscle you would burn an additional 150 calories a day doing absolutely nothing.  Over the course of 1 year that’s 54,750 calories, or the equivalent of 15 pounds of fat.  That is 15 pounds of weight gain that you prevent from ever putting on, or better yet, 15 pounds that you take off.

2. Eat more often.  You heard me.  Studies have shown that individuals who eat every 2-3 hours actually consume less calories than those who only eat twice a day.  Another benefit is the increase in metabolic rate.  You see the body requires energy to perform all bodily functions including the process of digesting food.  So if you eat small portions more often throughout the day you are forcing the body to burn energy to process that food.  Now you can’t eat junk and expect to lose weight.  You still have to eat healthy.

3. Build in accountability.  This is where you need an external source to hold you accountable.  It’s too easy NOT to exercise when you are only accountable to yourself.  Get a friend or family member to workout with.  Better yet, enlist the help of a fitness coach.  They not only provide accountability, but also offer support and motivation.  Not to mention they have the knowledge to build a comprehensive program to help you reach your goals both faster and safer.

Make 2009 a historic year for yourself.  When you look back it will be the year that you finally stopped “trying” to lose weight and finally lost the unwanted pounds once and for all!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

No More Resolutions…

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…Only Commitments to Change!

The word resolution can be defined as something that is resolved.  So if we make New Year resolutions we are saying that whatever IT is, it’s going to be resolved.

Then why do so many New Year resolutions get left by the way side?

Simple…

There was never a true COMMITMENT to change in the first place.  A resolution is only as good as the desire to take action.  Without action there is no change.  You can make all the resolutions you want but if you don’t act upon those resolutions and have the commitment to see them through (and I mean all the way to the end), then nothing will ever be resolved.

WHACK!!

Sorry but somebody has to hit you with a “wake up” stick.  It’s time to finally put some hustle behind that muscle.

Here’s what you need to do:

1.  Sit down and take time to really think about what you want to accomplish with your health and fitness.  And I’m not talking about scribbling down how many pounds you want to lose.  Anyone can do that.  Instead think about what you truly desire for yourself in terms of your health and fitness.

2.  Now write them down!  These are your goals and they do not become physically “real” until you put them down on paper and show them to someone to prove that these are the things that you WILL accomplish for yourself.

3.  Post these goals…no…these aspirations, these desires, these targets,these objectives… anywhere you will be forced to see them everyday.  Put them on your bathroom mirror, your refrigerator, and your desk at work.  This will help you keep yourself accountable to the COMMITMENT you made to YOURSELF.

4. Get off your butt and get to work.  Bottom line…you must TAKE ACTION!

5. Take baseline measurements to start.  How are you supposed to how much you progressed if you don’t know where you started?  Take measurements of your weight, percent body fat, blood pressure, resting heart rate, and body circumference measurements of your waist, hips, thighs, and chest.  Make sure to consistently take these measurements on a monthly basis.

6. Have a plan.  Have you ever gone to the gym and did not know in advance what you were going to work on?  Was it a good workout?  Probably not.  A plan is something that is designed with an end result in mind.  When you wonder aimlessly in the gym you are not giving yourself the optimal conditions to reach the goals you set for yourself.  This is where a fitness professional can make all the difference.  Most personal trainers offer program design as a seperate service to their personal training packages and is an inexpensive way to get started.

7. Grab a friend or find someone in the gym that shares the same desire to change as you.  Support is an integral part of anyones health and fitness.  It’s far too easy to allow yourself to get out of doing your workouts when you are only accountable to yourself.  You need a good support system to make the lifestyle changes that will help you reach your goals.  A good fitness coach can not only give you the support you need, but the motivation, guidance, education and accountability that’s necessary for you to achieve success and maintain it the rest of your life.

Don’t just assume that by making a resolution you will magically achieve the body of your dreams.  Take action and make the body of your dreams a reality.

Like the United States Marine Corps recruiting commercial says “We don’t take applications.  We only take commitments.”  Don’t accept a run-of-the-mill resolution this year… MAKE A COMMITMENT TO CHANGE!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

P.S. If you have a desire to finally make your New Year resolution stick once and for all then give me a call right now at 601-201-3823 or visit the website and make a commitment to change.  Get a complimentary New Year’s health and fitness consult and discover what the right plan can do for you.  Call or visit the website now!

No Gym… No Problem!

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It’s just a few days ’til Christmas and just a few days after that ’til the new year.  Where did 2008 go?  Another year gone by, and another New Year resolution unresolved.

Did you know that 92% of New Year resolutions fail?  Astonishing isn’t it!

But I like to think of myself as a glass is half full kind of guy.  Which means that 8% of New Year resolutions are actually successful.

So what did the 8% do that the 92% didn’t do, you ask?  Simple.

They made realistic and attainable goals.  And… they knew that there would be failures along the way which allowed them to overcome them when they happened.

Secondly, those 8% had a plan!

Without a plan you can’t take action, and without action there is no results.  So today I am bringing you a simple yet effective workout that you can do from the convenience of your own home using common household items.

Check out the video:

Basic program for this workout is to perform 10 repetitions of each exercise and complete as many sets of the 5 exercises in 10 minutes.

Take your time learning the exercises and with each day you do the workout try to complete more sets and repetitions.

Good luck and have fun!

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

P.S. The new year is right on top of us and things get really busy around here.  If you want more help just give us a call at 601-201-3823 to schedule your free, no obligation health and fitness consult to see if we are the right fit for you.

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Welcome to Jackson Fitness Blog!

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Dear Friends,

Welcome to Jackson Fitness Blog!  I am excited to share with you fitness and nutrition ideas to help you shed unwanted pounds and get you in amazing shape.  The goal is to provide you with content rich ideas to transform your body, motivate you to take action, and ultimately change your life!  I’m sure there will be an occasional rant or two as well.

Thanks for reading and check back often!

Clint Barr

RAISING THE BARR FITNESS – Best Jackson Personal Trainer

601-201-3823

www.BestJacksonPersonalTrainer.com

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