Custom Meal Plan to Control Your Weight and Improve Health

custom mealCustom Meal Plan to Control Your Weight and Improve Health

Most people are not very successful with their plans to lose weight because they have problems with diets. They find diets very difficult to organize, because they have to go along with the preparation of ordinary food for the family. Diets can get boring, when you have to eat the same uninteresting food, day in and day out. Ultimately, once a body starts getting used to a diet, the diet actually stops working. All this can be avoided if you go in for a custom meal plan that is tailored to suit your own bodily needs and varied when needed.

Successful Weight Loss

Meals must include the right percentage of carbohydrate, protein and fat, and each person’s metabolism has different requirements. A custom meal plan has more chances of succeeding when it constantly varies its ingredients, while staying within the nutrient ratio percentages. This makes the food interesting and never becomes boring. It reduces the chances of a person falling prey to any temptation for food that is not included in the diet.
Every person’s body has its own demands depending on height, weight, age and gender. This can also be affected by any daily exercise routine that is being followed, which has its own demands on the energy required from the consumed food. Once a person does start losing weight, the metabolism changes, and calorie intakes can reduce, and this has to be reflected in changes made to any custom meal plan.
It is necessary to keep a track of the ratio of body fat to lean body mass, as otherwise you may find yourself losing muscle instead of fat. This does happen, when a very drastic cut is made in calorie intake, and the metabolism anticipates starvation and hunger and prefers to retain the fat for using it as energy and instead takes its protein from muscle.
A successful diet is one that does not mean simply eating less, but requires planning a custom meal that is the best for the individual.

Using Software to Arrive At a Custom Meal Plan

Fortunately dieticians and medical personnel have collaborated with IT experts to develop software that allows you to plan a custom meal depending on your own personal lifestyle, body structure and preferences in food. Sports personnel use such software to plan their own meals that best suits their particular form of activity or sport. The software also allows you to constantly vary your diet until you can find one that is giving you the best results.
This software (there a number of them) gives you a lot of options for food, giving you as many as 14000, and all this within minutes of your feeding in the necessary information. You can choose your own percentages for the carbohydrate, fat and protein. If you are not sure of this, some of them will ask you for some details about height, weight, age, gender, lifestyle and weight loss requirements and make their own suggestions, for the percentages. You can then use this to keep on varying the custom meal plan till it comes up with something that you feel that you can stay with. Once this information is in the system, food choices can be continuously varied, so that there is never any chance of getting bored with food choices.
You can even build your plan around any branded food, food supplement, or a dietary system if that is what you are comfortable with. The data that you have fed in regarding your person will enable the software to give very precise figures for suggested calorie intake. When you feed in this personal data, you are also asked to specify the exercise that you normally undertake, and this software can list as many as 90 or more forms of exercise, which can fit into all known exercise routines followed by people. So the calorie requirement indicated is very precise and can be put on auto pilot. Changes can be made as per new requirements or changed preferences and this is why a custom meal plan has always a greater chance of succeeding. The software also shows you how to track body fat levels to ensure that you have the right ratio of fat to muscle.
The software can help you to customize any meal plan to the goals that you have set out, and suggest how you can maintain a particular weight or even gain weight, if that is what is desired.

A Custom Meal Plan Makes For a Sensible Choice of Diet

At any given time, there will always be some diet plan or the other that has gained a lot of publicity and is popular. Whether it can work for you is a completely different thing. Much of the hype comes from advertising and marketing and is rarely a complete indication of its effectiveness. What you need to do, is stay away from the herd instinct and understand that you have your own unique body type, and are different from everybody else in the way you eat, work, exercise and sleep. Your genetics are different, and this means that food has its own unique effect on your body, something that only you are aware of. You are therefore far more likely to succeed in losing weight or putting it on if you come up with your own custom meal plan.
You must analyze your diet by noting everything that you eat in a normal week. Go online and get the calorie count for your meals. While you are at it, also home in on nutritional information. You will be surprised to find, that there are just a few things in your diet that have very high calorie counts and you must immediately look to find substitutes for them or look at a way of avoiding them all together. It is not necessary for a custom meal plan to include items that you have never eaten before. All that you need to do is eliminate the high calorie ones and look for something else that can keep your nutritional percentages, so that you can continue with your lifestyle. An example of avoidable bad calories is sodas. They are really not necessary and can be easily substituted by plain good old water.

Ensure that you custom meal plan has food that you like to eat, and a diet that you can sustain as a part of your lifestyle in the future. Eat smaller meals at closer intervals. Once a fortnight take a break from your meal plan for a day or two. Just make sure that you do not overeat on those days. The results of your diet will not be far from showing up on your body.

The Best Online Personal Trainer Certifications

Best Online TrainerThe Best Online Personal Trainer Certifications

Being an online personal trainer is a challenging, but awarding career path for those who want to do what they love. Training people to become better versions of themselves is an exciting proposition for numerous people around the world. Yet, what is the right way to go about this without wasting time or money? What are the best best online personal trainer certifications out there right now? Which ones will ensure you are able to progress as a personal trainer and see massive success? Let’s take a look at the six best online personal trainer certifications.

NASM

This is named after the “National Academy of Sports Medicine. This certificate came out in 1987 and has become one of the leading ways for becoming a professional personal trainer.

What does it take to qualify for this particular certification? The personal trainer has to be at least eighteen years of age, hold CPR certification, and pass an exam (120 questions over two hours).

The process does not end there for the personal trainer. There is a re-certification process which has to be fulfilled every two years as information is updated and processed. This keeps the personal trainers up to date as to what works and what doesn’t when it comes to training practices.

This is one of the world’s finest certifications out there and is recognized by one and all around the world. This should definitely be in your arsenal as a personal trainer to gain ‘street cred’ among professionals and clients.

ACE

This certification is named after “American Council on Exercise”. They have a range of health and fitness certifications under their belt. Yet, it is the personal trainer certification that is regarded as being a comprehensive accrediting option for upcoming trainers.

How does it work when it comes to getting your ACE certification? The prospective personal trainer has to attend a two-day workshop for the examination that takes place later on. This workshop is necessary to learn the ins and outs of how the process works and what will show up on the examination.

The examination is difficult, but once it is passed this is one of the best certifications to have on your resume. There is a re-certification process every two years for personal trainers to complete.

ACSM

This personal trainer certification is named after the “American College of Sports medicine. This institution was founded in 1954 illustrating its impact on the world of personal training and fitness in general. This is a reputable name to have on your resume when meeting clients.

There are specific requirements in place for all certified trainers under ACSM. The trainers have to possess a high school diploma, be CPR certified, and pass a 120 question examination. This examination tends to vary in terms of how many questions are asked every year. It can range from 120-150 questions depending on the institution’s expectations.

The personal trainer has to go through a re-certification process every three years. This is done to ensure the trainers are up to speed with the latest teaches of the ACSM.

AFPA

This certification is named after the “American Fitness Professionals and Associates”. It’s emphasis is on current exercise science realities and that is what the certification process encompasses.

Prospective personal trainers are tested on the rigorous of modern exercise science nutrition research, and sports medicine.

What does the prospective personal trainer require to be accredited under this program? There are no prerequisites for this program and everyone is welcome to go for the certification process.

Once the examination is passed, the student is able to move forward with a range of additional specialty certifications to get under their belt. This is solely for the prospective personal trainer to decide whether it is feasible or not for them.

NFPT

The NFPT stands for the “National Federation of Professional Trainers”. This is another certification process that is regarded as being one of the best in the nation. It is a highly respected institution and one that requires an arduous series of prerequisites to get in and attain the certification.

What are the prerequisites for this particular certification? The prospective personal trainer is required to be at least 18 years of age, hold at least two years of training experience, and write the meticulous examination.

To maintain the certification after passing, the personal trainer is required to take it again every single year.

IFPA

This certificate stands for the “International Fitness Professionals Association”. This is one of the most wide-ranging certification programs in the world with over 70 different certifications on offer.

The personal trainer certification under this umbrella institution is able to provide the individual with the necessary knowledge and skill to be a personal trainer. It is a comprehensive process designed to filter in the best of the best.

Are there any requirements to attain this particular certification? Yes, the IPFA requires the prospective personal trainer to be at least 18 years of age, hold CPR certification, a high school diploma, and pass the examination.

The examination is 100 questions long and it is recommended to study for it by attending the workshop that is held. By attending the workshop, it is easier for the prospective personal trainer to achieve meaningful results right away instead of having to write it again and again.

To maintain the certification once it is earned, the prospective personal trainer is required to recertify every two years.

These are the six best online personal trainer certifications available at the moment. Having these under your belt will place you into the upper echelon of personal trainers around the world. This is the easiest way of gaining a footing in this growing market. The world loves personal trainers because everyone wants to get fitter and healthier, but don’t know where to begin. A personal trainer can help push them in the right direction in a hurry and deliver results. With these certifications in hand, you will be able to provide assistance for thousands of people in no time.

Influential and Inspiring Figure Athlete – Tatiana Green

Tatiana Green

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Tatiana Green hit the stage in Edmonton at the CBBFs. The show was packed with over 450 competitors. The Figure category started around 3 PM and didn’t finish until 4:30 PM. This was the PRE-JUDGING TIME. After Figure, there was BIKINI category. The judging was definitely rushed..as each figure competitors had only 2 seconds to present themselves on stage. It was a great experience for Tatiana as this was her first National event. Tatiana placed 8th in Canada in the Figure category class E. There were 17 women in her class.

She has made incredible improvements over the past year and will continue to improve. . Form looking at her picture, she has the total package, great lines, lean muscle, symmetry, beautiful looks and smile and overall health. If you compare her to most IFBB Figure Pros  it’s a positive comparison. It won’t be long until she gets her IFBB Pro Card.  Tatiana Green has an amazing look !  You can contact her through her personal website at http://tatianagreen.com

Tatiana Green Competes at the CBBF Nationals

Tatiana GreenToday, July 1st, Canada Day is celebrated with fireworks, concerts, cookouts, and sports games. Canada’s capital, Ottawa, Ontario, hosts the most holiday activities. There are countless events, activities, and festivals to be found throughout the city in the city streets, parks,and museums. Fireworks are launched from Parliament Hill to conclude a day of patriotic festivities.

We are also 4 days away from the CBBF Nationals in Edmonton, AB. Tatiana Green is competing in the Figure Tall class.

Tatiana has been athletic her whole life and after 2 knee surgeries directed her focused on weight training.  Tatiana Green is very excited to present her physique and overall competitor package to the judges and audience. She is in the best shape of her life.  The overall winner of each category, gets an IFBB Pro card. It will be the most distinguished physique competition in Canada this year.

Tatiana, all your time and hard work and skills in the gym, organizing, meal planning and preparation and cooking while balancing your career, our relationship and taking care of our home to name just a few important things, did NOT slow you down.  Your a machine and your gonna kill it at the Nationals.

Sponsors, keep your eye out for Tatiana Green.  She is well worth recognition and serves as a model athlete to everyone, thinking about making a positive lifestyle change

Online Fitness Coaching Advantages

Gold-Tone-Coach-TrophiesOnline Fitness Coaching Advantages

Hiring a traditional personal trainer can be quite effective in helping you build muscle mass, lose weight and get into great physical shape. However, it can also be very expensive. Online fitness coaching offers the potential to offer highly effective coaching services for around 1/3 of the price of conventional personal trainers.

The traditional route over the years to improving one’s fitness level has been to join a gym or health club and enroll in some personal training coaching sessions with a staff trainer. For some people this old school approach can work very well. However, it also can be quite expensive to just learn some of the fundamentals, such as learning how to use certain machines or perform specific exercises correctly, let alone trying to get a handle on how an effective muscle building or weight loss program can be pieced together.

Fortunately, these days, a new trend is becoming increasingly popular over the internet that helps to put a new spin on thing for anyone looking to get into top physical shape at a very affordable price. This new trend is online fitness coaching.

How Conventional Personal Fitness Training Works

When you sign up to work with a personal trainer in person, you pay an hourly rate. It usually ranges from $75 to $100 per hour. During the hour, you waste time warming up and cooling down as well as doing cardio for some of your time.  This is not cost effective.  You can warm-up, cool down and do cardio on your own time. You don’t need a trainer for that.

Although the traditional personal training method does work, it can get expensive very quickly. A majority of fitness programs require you to commit to 3-4 months at least before you start seeing any significant changes to your body. Visiting your trainer over a 3-4 month period at 3 sessions per week can cost you around $3000. This cost typically doesn’t include any kind of consulting outside your regularly scheduled training sessions or involve a customized fitness program.

The Way Online Fitness Coaching Works

Typically when you sign up for online fitness coaching, you usually get access to a fitness coach in addition to nutrition advice and a complete workout program for a mere fraction of what it would cost to hire an offline personal trainer. Although it’s true that your personal trainer isn’t physically inside the gym with you while you are doing your exercises, you can print off meal templates and customized workouts, watch exercise videos and ask the personal trainer whatever questions you might have about the program. All of this is included for a reasonable monthly fee.

While you usually pay by the hour when you work with a personal trainer at the gym, with an online program you usually are able to ask an unlimited number of questions, work with your trainer to have him adjust your training program and call your trainer on occasion for a modest monthly fee. You will basically have 24/7 access to your trainer to get the necessary help you need as you are progressing towards your goals, and you won’t need to spend a fortune in the process. This is an excellent new way of getting the training and fitness help you need whenever you need it without having to shell out thousands of dollars.

Online Fitness Coaching includes the “Coaching / Client Experience” Coaching is not just being a trainer. A great coach looks at the physical, mental and spiritual person that you are.  Online fitness coaching frees up the trainers resources to allow for the coaching experience to happen in a timely and successful manner.

What Online Fitness Programs Cover

There are a wide range of services and aspects of fitness and nutrition that an online fitness program may cover. It can include access to a personal trainer or fitness expert who helps you customize your workout program, many online tools to help you measure and track your fitness and nutrition goals, extensive video libraries with instructional how to videos for various exercise routines, online forums and chat rooms where you can interact with other members and experts and much more. Many programs will also have weekly or monthly updates, including new workout routines, fitness tips, nutrition plans, recipes and new informational articles that can help you reach your personal fitness goals. Some programs even have weekly or monthly fitness and nutritional training classes, monthly coaching webinars. When choosing an online program, you will want to compare several ones to see which one offers the best features and best price to meet your own individual needs and goals.

Is Fitness Coaching A Good Fit For You?

Whether or not you decide fitness coaching is a good match for you, will depend on what your specific needs are. However, if what you mainly want access to a fitness expert or personal trainer to help you create an custom tailored fitness program and be able to ask questions without having the expense and hassle that one-on-one training sessions can often bring, then an online fitness program may very well be a great option for you to consider.  If you are very familiar with technique and good form in general with a wide variety of exercises,  online fitness coaching is for you.

Bikini Contest Prep for Success

Bikini Contest Prep for Success

Figure and Bikini Contest Prep

Preparing for a bikini or figure contest can be a very exciting time, but it can also be stressful. This is especially true during the preparation process, which is going to make a big difference in your ability to succeed in the competition. Although there are always variations in what needs to be done during the bikini or figure contest prep stage, here are some suggestions which will help you to get started:

Choose Your Competition – The first thing that needs to be done is to choose a competition that is going to be right for you. Some shows tend to lend themselves more for beginners while others may be for experienced women. There are also shows that are specific for professionals, and you may want to work your way up to those shows. If you are a first-time competitor, you can look to the NPC, CBBF, IDFA, UKBFF to find a show which will help you to get started.

Some of the specific options that need to be considered when choosing to prep for a bikini or figure contest are the date of the competition, the city where it is held, the cost and any specific requirements for the show. Many women find that it is best to compete in their local area so that they can have the support of their family and friends. Competing locally also helps you to stay on your routine instead of being out of your element, worrying about preparing your food in a hotel room.

Choose Your Category – There are five different categories for contests and you will need to choose one that is right for you. The categories include physique, figure, fitness, bodybuilding and bikini. Physique competitions are done for men in board shorts, judged on upper body and looks, women physique are a sized down version of bodybuilding. Figure contests are done in high heels and you will need to perform specific poses, such as quarter turns, and are judged on entire posterior chain, lean muscle but not ripped. Fitness contests are for women who are into dancing and gymnastics and want to do a routine. Bodybuilding is typically reserved for muscular and ripped or shredded men and they will need to pose during a music routine. Finally, the bikini category is for women who may have more curves and the posing is done in high heels and bling in a 2 piece bikini. Think of cover model of a Sports Illustrated magazine.  The majority of women who are just getting their start in bikini and figure contests choose the bikini category.

Consider the Costs – Many women are surprised with how much cost is associated with the bikini contest prep, let alone actually signing up for a competition. Aside from the registration and NPC or your regional membership card, which will run you close to $200, you also need to consider your suit, heels, supplements, jewelry, spray tanning, hair and makeup and the cost of professional photography which will take place at the show. It is not out of the question to spend up to $1500 for a single bikini competition.

Prepare Your Outfit – There are is more to bikini contest prep then simply buying your bikini. You also need to consider the heels and jewelry that you wear. The bikini itself is different than a bikini that you might wear to the beach. They are competition specific and you may need to travel some distance in order to find one, or you can order them online. The cost for the competition suit may vary from approximately $100 all the way up to $600 or more.

If you are preparing for the bikini category, you will need to purchase clear heels. Any style of heel is fine, provided they are clear. You should take the time to practice walking in the heels, because it will make a difference in how you are judged in the competition. In most competitions, you are permitted to wear bracelets, earrings and rings but hair accessories and necklaces are not permitted.

Workouts and Nutrition – A huge topic to cover, however eating clean and training hard is the name of the game for bikini contest prep for success. Expect to train 5 days a week with weights and cardio.  Expect to eat low carbs, moderate to high protein and moderate healthy fats.  If you’re looking for a custom tailored nutrition plan for bikini success, please contact me.

Supplements – Another huge topic to cover, however the basics are a protein powder, Vitamin D, a very good Multi-Vitamin and Mineral.  As a note, I personally do not recommend drugs or banned fat burners such as T3 or Clen to competitors in Bikini. There is absolutely no need for it.  Do the hard work, make the sacrifices and you’ll reach your success.  For all you trainers that do push this on bikini competitors, it’s an absolute big fail on your part.

Posing – I can’t stress enough how important posing is to your success. You need to start posing at least 20 weeks out from your event every day.  Learn your posing from a professional.  Learn like like a pro and be super confident about your posing and stage presence.  Learn how to flow and pop into your posing gracefully and with poise.

Time to Tan – When the time has arrived for the competition, it is time to tan. Having a proper tan will help to show off your muscle definition and will look great when you are under the big lights.

Approximately one week before you tan, you will want to exfoliate properly. You should also make sure that you shave a few days before the show, because you will not be able to shave on the day prior to being tanned or on the day it is applied. When you enter into the spray booth, you will be naked and it may be possible that a man will be spraying you, so be prepared for that in advance.

Relax and Enjoy the Show – Finally, it doesn’t matter how much you prepare for your bikini or figure contest, you may feel nervous and have some butterflies when the morning of the show arrives. Pay close attention to the instructions that are given to you, including the schedule and any rules that exist for the competition. Above all, try to relax and enjoy the competition, it will make it easier for you to smile when the time comes for you to do so.

Overall Bikini Winner OPA Ottawa Classics 2014

Brittany Moran Overall Bikini Winner Ottawa ClassicBRITTANY MORAN

Overall Bikini Winner OPA Ottawa Classics 2014

Congrats to my client Brittany Moran for winning the 1st place and overalls at the Ottawa Classic event June 14th 2014 in the bikini division. This is a 100% IOC drug tested event.

Brittany started with my in February of 2014 and that her on the left at the show June 14th, 2014. Just 5 months later, she made a pretty solid transformation by reducing body fat and building a little bit of muscle in all the right places. This was her first Bikini competition.

Through coaching and guiding Brittany and changing up her plan every month, with regards to what she was eating and her workouts, I was able to peak her for the show through phases of esthetics and performance peaking which lead to astonishing progress, that most people did not believe she could progress that fast.  Little do they know, when I coach someone and they give it all their attention, direction and intensity to pursue their objective. NOTHING will stop them..  As a coach, it ALL starts with the belief in your client and it ALL ends in the same beliefs.  Yes, there’s a difference between being realistic and shooting amongst the stars however people are generally always cautious and negative and can’t see beyond the SQUARE.

Brittany shape and talent is much much more than SQUARE.  It’s EXACTLY what a seasoned bikini athlete should look like. She defines the word BIKINI ATHLETE.  Her next goals are to build the glutes some more and build out those shoulders. She has a bright future ahead of her!   CONGRATS BRITTANY !!  You had the overall best package bringing your physique, posing and stage presence above and beyond the competition.  Lots of hard work people ! :-)

Brittany Moran - 2014 Ottawa Classic Bikini Overall Champion. Before and After 5 months later.

Brittany Moran – 2014 Ottawa Classic Bikini Overall Champion. Before and After 5 months later.

 

Bikini Competition Prep Steps

online fitness trainerBikini Competition Prep Steps

Preparing for a bikini competition takes a lot of time and effort. If you’re serious about winning such a competition, you’ll be making some serious sacrifices in order to be a top competitor. Here are some often forgotten bikini competition prep steps that you’ll need to consider in order to win, it’s going to take more than your brain and good looks to win this competition so let’s get started.

Physical Fitness

Those bikini healthy bodies don’t come naturally, in fact, it takes many hours at the gym to get that bikini ready body. Sculpting the abs as well as the thighs and shoulders are all part of preparing for such competitions. Plan to rotate the parts of the body you’re working on so that each area gets an appropriate work out. You may wish to break this into an hour per area or a day per area, either way you look at it, you’re going to be hitting the gym on a daily basis and giving it your all.

Healthy Diet

A healthy diet is part of any competition. Preparing your body for the stamina of scrutiny that it’s going to receive via diet is an important part of preparation. It’s easy to get caught up in the latest diet fad but these don’t last and often leave the dieter feeling devoid of energy and stamina. Focus on healthy choices and smaller portion to ensure that the body is ready for competition. Avoid empty calorie foods and watch for those sneaky pesky calories that are lurking in foods you don’t expect them to be in just waiting to sabotage your diet plan.

It’s also important to avoid alcohol (laden with calories) as well as smoking (causes premature wrinkles and of course eventually cancer and death) when preparing for competition. Avoid foods that cause breakouts such as fried foods and dairy. Your skin and body will thank you.

Plan to stay as hydrated as possible with plenty of water. Water makes up a huge percentage of your body and will help to keep your skin looking supple and hydrated. It’s also a healthy option for you during this time. If you don’t care for water consider adding in some citrus fruits to your drink and sip it throughout the day to remain hydrated.

Appearance

In addition to eating right and following a physical fitness regimen, it’s important to consider your appearance. Start with a bikini that flatters your specific body. Not all bikini’s are good for all body types. You may need to try a few different ones on to get the one that gives you the right look. Next consider your hair style. Does it give the appearance of a bikini clad gal who is bikini ready? or does it need some work? Select a style that is quick, easy and bikini worthy.

Your makeup should reflect you not the makeup brand that is being worn. Select summer makeup styles that enhance the appearance while not being overwhelming. Opt for beach friendly tones as well as waterproof eye makeups that won’t run when wet.

Fingernails can show how you care for your body. If you suffer from jagged or ragged edged nails get a manicure. There are many natural looking manicures available on the market today so go out and get one that will give you a healthier appearance. You can even bling those nails.

Tanning

While having a healthy glow is important, it’s also important to recognize that the sun can also cause premature aging and wrinkles. Today’s healthy bodies are turning to alternative forms of tanning such as spray on tans and using tanning beds for short periods of time to give the look of a healthy tan without the damage of the sun rays. Remember to cover your face to avoid getting snake skin wrinkles.

Poise

There aren’t enough words to stress this point. Without poise, you have nothing. You need to be able to get up on that stage and shine. Your personality needs to show through and you need to exude confidence while you’re on stage. If you don’t have poise, learn to fake it in a hurry. Poise is like your charm, your charisma, your glow. Over do it is better than under doing it here…

Following these bikini competition prep steps will help you to prepare and be ready for any competition that comes along in your future. Start planning now for your next competition.

If you looking for an online contest bikini prep coach, email me for prices and info here.