Lose the fat around the…

If you live in the Atlanta area and are looking to lose fat and inches around the midsection, belly, hips, thighs, or any other body pat I can help.

Through bodyweight exercises, weight lifting , and some hard work I can help you get the body you want and have imagined.

Send you contact info to weightworkout@yahoo.ca to get the help you deserve.

Atlanta Personal Training For Fat Loss of the THIGHS, HIPS, and STOMACH

Nutrition tip of the Week

Mood Eating

Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny. by Dr. John Berardi

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Saturday, December 29, 2007

How To Take Full Advantage Of Holiday

How To Take Full Advantage Of Holiday Eating and Weight Gain

'Tis the season to stuff yourself full of food! Find out
how to turn the tables and turn your holiday weight gain
into holiday muscle gain.

You know you're going to do it. You know you want to do it. It's what makes the holidays the holidays. What is it? Eating piles of holiday food.

This article is not about how to minimize holiday weight gain. That topic has been addressed many times before and will no doubt be addressed many more times to come. What I'm talking about here is how to use your increased holiday eating to your advantage in your training.

For many trainers (myself included), it's just no fun being good at the buffet table all the time. It's very easy to take the joy out of the holidays by restricting yourself too much.

I propose something different. Rather than forcing yourself to eat plain potatoes and dry turkey when your whole family is sitting down to a big holiday dinner, join in. I'm going to tell you how to make it work for you, not against you.

#1 - Forgive yourself in advance

If you're the type who feels guilty when you eat foods that aren't the greatest for you, try to set that aside. This is going to be a positive, guilt-free experience.

#2 - Reduce your calories BEFORE your big meals

By reducing your caloric intake before the big meals, it's much more likely that your body will use those excess calories to rebuild depleted stores rather than add to the ones that are already there. Don't starve yourself or your body will panic and try to store everything it gets as fat - just reduce.

#3 - Do a hard, heavy workout as close to mealtime as you can

Immediately after a hard workout, your body is desperate for raw materials to rebuild with. This effect lasts for about 3 to 4 hours. During this time, your body is primed for muscle growth. By doing your workout just before a big holiday dinner, all that food is going to go towards helping your body rebuild and recover from the workout. Very little, if any, of the excess calories you eat will be stored as fat under these conditions.

#4 - Try to focus on foods with some nutritional value

Feel free to load your plate with turkey and mashed potatoes. These foods have a great deal of nutritional value to a trainer. Don't hold back on them.

#5 - Increase your training volume

What this basically means is do more sets for each muscle group. You may have to decrease your rest periods or perhaps increase the number of training sessions you do in order to increase the volume but doing more sets (at least temporarily) will give your metabolism a kick-start. It will be especially effective if you're doing a fairly low volume training program before switching. Your body will be desperate for food to rebuild with and a big holiday meal is just what the doctor ordered.

#6 - Don't go to sleep after you eat

I know it's going to be hard but you're better off not napping after a big holiday meal. If you sleep, your body is more likely to store excess calories as fat, not muscle. It will also slow your metabolism down and you'll digest your food a lot slower. Relax, but if you can help it, don't sleep right away.

#7 - Schedule another heavy workout for the day after a big holiday meal

After loading yourself up with carbs, fat and protein, your body is a nutrient-filled growth machine. Take advantage of your loading by doing another high-volume, heavy workout the day after.

#8 - Take all the leftovers people are willing to give you

Stick to the more nutritious foods when you do this, such as meat, potatoes and vegetables. It beats cooking big meals for yourself for the next three days.

#9 - If you bring home desserts, save them for post-workout meals

Like I mentioned before, your body is primed for growth after a workout. Most desserts are filled with sugar. After a workout, your body will suck up this sugar just like any other carb and not store it as fat. In fact, it will increase your insulin levels and help you store protein in your muscles!

Putting these tips to work won't necessarily mean you won't gain some fat over the holidays but they can certainly help to minimize fat gain and maximize your muscle mass gains. Putting your overeating to work for you may not be pretty but it can be very effective!


Article from ~ Nick Nilsson online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks. He can be contacted at betteru@fitstep.com.

For more information send an email: weightworkout@yahoo.ca

Atlanta area Human Performance Coach
In home, gym, or park
Strength and Conditioning
Personal Training

Contact me hereContact me here

Sunday, December 23, 2007

Shoulder Pizza Presses

Weight Plate Pizza Presses for Shoulders

If you're looking for an effective new way to train your shoulders,look no further than the Pizza Press.
You won't be using a barbell, dumbbell or cable for this one...all you need is a weight plate!

When you read the description and see the pictures of this one in action, you'll know exactly where I got the name for it!

Basically, you're going to be doing what looks like a standard shoulder press movement. But here's the trick...instead of holding dumbbells or a barbell, you're going to be using a single weight plate.

So how do you press a weight plate? Well, you're going to use one hand to grab the plate and place it FLAT on top of your other hand so you're pressing with your palm.

Ever see a picture of a shot putter about to throw? THAT is the position the weight plate will be in - palm up, ready to shotput it across the room. As for the name of the exercise, think of the weight plate you're pressing as a pizza you don't want to drop on the floor as you're pressing it overhead.

This is a great exercise for the shoulders in that not only does it require strength, it requires balance in your hands, which also carries over to the shoulder. Pressing with your palm flat gives a whole different dimension to the shoulder press movement than gripping around a bar or dumbbell handle. You'll feel the difference from "normal" press where you're wrapping your hand around a handle or bar

This Pizza Press is an excellent variation for when you have shoulder pressing on your training schedule but you don't feel up for heavy pressing with regular free weights. You can get a GREAT shoulder workout with lighter weights with this one because of the instability and balance involved.

How To Do It:

As I mentioned previously, you're going to be doing a shoulder press exercise. And instead of using a barbell or dumbbells, you're going to use a single barbell weight plate. Obviously this puts limitations on how much weight you can use, but I found 45 lbs to be plenty, due to the nature of the exercise.

To use a 45 lb plate, you should be able to handle at least 70 lb dumbbells on the dumbbell shoulder press. If you can do 50's, start with a 35 lb plate. If you can do 35's, go with a 25 lb plate. If you can do less than 35's, start with a 10 lb plate.

You'll be doing this exercise in a standing position. Reach down and grab the plate around the lip with your left hand. Lift it up and place the PALM of your right hand on the smooth BOTTOM face. You want to be SURE you're placing your hand on the smooth, flat face to maximize the effect of this exercise. Be sure to watch the video (link below) to see exactly how to get the plate into position.

Note: your palm will be on the plate surface but your fingers will be slightly bent to allow you to exert pressure with your fingers to help balance the weight plate as you press it up.

Be careful with this exercise! Because you're not gripping anything (but relying on finger pressure to balance the plate) the chances of the plate moving around are greater. So do this one light the first time to get an idea of what you're doing. THEN you can move up in weight.

With your palm flat under it, get it to shoulder level - you'll look like a waiter serving a pizza (or a shotputter). Your other arm should be out to the side for balance. You should start at rock bottom, with the weight plate almost touching your shoulder - bring it to this point on every single rep as well (the weight plate all the way down almost to the shoulder).

Now press it up under control. As you press, you'll have to balance the weight plate on your palm using finger pressure. This makes it a bit tricky and tougher with the larger 45 lb plate (which is why you need to be somewhat stronger than being able lift only 45 lbs on dumbbell presses).

When you're done with one arm, grab the lip of the plate with your free hand and swing it back down to the ground. Switch hands, getting your left hand under the bottom of the plate this time.


1. Using too heavy of a weight plate

This exercise requires finger strength and balance. If you go too heavy, you won't be able to properly balance the plate. Start lighter than you think you'll need to and move up from there!

2. Letting the weight plate tilt too much

It can be tough to keep your palm flat through the entire movement but do your best. If you let the plate tilt too much, it'll make the plate harder to control - we don't want that pizza sliding off and we definitely don't want the weight plate falling!


1. Keep the non-working arm out to the side

This will help with balance - keeping your non-working arm out the side will work to counterbalance the weight plate on your working side.

2. Keep your fingers flexed/bent

It's important not to let your fingers spread out flat on the bottom of the weight plate. If they go flat, you'll lose control of the plate. Keeping your fingers flexed allows you to control the weight plate using finger pressure.


The Weight Plate Pizza Press is an excellent exercise for hitting the shoulders in a very unique way. The stabilizing factors required by the exercise put a whole different type of tension on the shoulders (and the hands!). It's a great option when you don't want to do barbell and dumbbell shoulder pressing. See pictures and video of this exercise.

Article from ~ Nick Nilsson online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks. He can be contacted at betteru@fitstep.com.

For more information send an email: weightworkout@yahoo.ca

Atlanta area Human Performance Coach
In home, gym, or park
Strength and Conditioning
Personal Training

Contact me here

Monday, December 17, 2007

New Boot Camp In Atlanta

Starting in January 09 I will be hosting a boot camp in the Midtown North Atlanta area.

Start your new year off on the right path. Get fit and healthy with a workout that will help you get stronger and trim the waistline. A mix of strength exercises and high intensity interval work will get your heart pounding and change your body for the better.

The Atlanta boot camp is structured so that you can choose an appropriate intensity that fits your fitness level. All
workouts are designed for individual and personal flexibility giving everyone the ability to adjust the exercise to a level that pushes them, but still allows them to finish. Both beginners and more advanced participants are able to get a quality workout working side by side. So, bring a friend, have some fun and improve your health and fitness.

For more information send an email:

Atlanta area Boot Camps
Strength and Conditioning
Personal Training

Wednesday, December 12, 2007

8 Week Cardio Interval Training Blast

Get Increased Fat Loss AND Take Your Cardio Fitness To A Whole New Level
Purchase the Gymboss Interval Timer

This detailed cardio program will take you from an interval-
training beginner to interval-training pro in only 8 weeks!
This step-by-step progression guides you through the most
effective types of intervals to maximize your results.

Interval training is one of THE most effective ways to burn fat while preserving muscle. When using cardio training for fat loss, I recommend it almost exclusively in my programs! This nice thing is, interval training is also one of THE most effective ways to improve your overall cardiovascular capacity as well.

There is a LOT of good information available on what intervals are and how to perform them. But what often seems to be missing is a detailed plan that helps you progress from Point A (just starting out with interval training) to Point B (performing the more challenging interval training techniques).

The trick is knowing where to start and how to progress from there. You can't just jump in and start sprinting up hills without knowing what you're doing and building yourself up to it. That's a good way to not only hurt yourself but exhaust yourself as well!

So in response to this, I've designed an interval training progression plan that gets you started with the more introductory-level types of interval training then gradually moves you into the more intense and challenging interval training techniques.

I'll lay out how many intervals to do, which style of interval training to do and how long to do it for. This progression plan will also give you good variety in your cardio training, which I'm sure you know can get VERY dull if you keep doing it the same way over and over.

You see, just like with weight training, you need to constantly challenge and even shock your body in order to continue making progress. Otherwise, your body simply has no reason to adapt and get better. This plan will do it for you!

The overall goals with this cardio program are fat loss and improving cardiovascular capacity. This type of training is NOT a plan I would recommend if you're trying to build muscle. When training to build muscle, you want to keep cardio training down to a lower maintenance level (once or twice a week at most) and this is not a program that does that.

The program is based on doing cardio training 3 times per week and can be applied to basically any method or apparatus of cardio training, be it running, cycling, elliptical machine, stair machine, etc. Any cardio based sports activity will work as well (e.g. swimming, rollerblading).

Choose whatever cardio activity works best for you, that you enjoy the most or that you'd most like to improve your performance in, e.g. if you're a runner, using running as the activity for your interval training.

You can certainly utilize different cardio activities as you go through the program, e.g. use treadmill running one day then the elliptical machine the next. The real key lies in the intensity with which you do the activities!

Before you start in on the program, I would encourage you to read through the following two articles. They'll help you understand what interval training is all about and introduce you to the different types of interval training.

What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?

The Insider Secrets of Interval Training - Learn How Now!

Now it's time to have a look at the program!

The following link will take you to a page from the Trial Membership area of my site "Powerful Training Secrets." Scroll to bottom for program.

The program starts with a technique known as Aerobic Interval Training - basically, a way to begin learning how to increase training intensity without burning yourself out. Over the next two weeks, your intensity will gradually be increased within the context of Aerobic Intervals.

As you continue through the program, you'll notice how the intervals are continually getting just a bit more challenging - rest times are changing as are work times.

By the time you get to the final few weeks of the program, you'll be in great shape and ready for anything!

If, at any time in the program you feel you need to take a bit more time to adapt to it, feel free to perform another week of the same type of interval training you just did. This program isn't written in stone and you DO need to listen to your body.

So check out the program and if you have any questions about it as you're reading or as you're doing it, please feel free to drop me an email at betteru@fitstep.com!

Here's the link to the interval training program page once again:


If you need a good timer for your intervals, check out the GymBoss timer. I've been using one recently and it really works like a charm. Unlike a lot of other timers, it actually has a vibrate feature that means you don't have to experience loud beeping to know when your time is up (great if you train with headphones on!).

You can set the timer to time different work and rest intervals (e.g. 2 minutes work, 1 minute rest can be programmed in), which is very nice. It's also not too expensive (about 20 US dollars). The timer clips on and is a neat little piece of equipment - very useful for intervals and also for timing your rest periods when weight training.

Purchase the Gymboss Interval Timer


BY Nick Nilsson Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available. He can be contacted at betteru@fitstep.com.

Atlanta area
Strength and Conditioning
Personal Training

Tuesday, December 4, 2007

Put a Little Pep in Your Step

Fartlek Training

For all the distance runners out there if you have not done so lately give fartleks a go.

Translated from Swedish, as "speed play,
" a Fartlek is simply the addition of a burst into your run. Now instead of a long slow boring run you have transformed your workout into a form of interval training. If you race you will be well aware of surges used to break other runners, well a fartlek is the same thing.

You can start by jogging for 5 minutes then walk for 30 seconds then sprint for 30 seconds then walk again then run fast for 2 minutes and so on. The idea is to train at a wide variety of speeds, distances and times in order to hit the widest variety of training parameters.

This type of training is a great way to keep your cardio sessions interesting. It will help burn a few more calories. It adds variety to your runs, never having to do the same thing twice! This workout can last anywhere from 15 to 40 minutes, depending on the intensity at which you are working. If this is the first time doing a fartllek do not be surprised when the aches and stiffness sets in the next day.

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