Tuesday, June 17, 2014

Check Out Advocare!

As most of you know, I have never really partnered with a nutritional supplement company in the past. I am reaching out to you today because I have found a great nutrition company to partner with. Advocare is one of the best product lines that I ever seen. Advocare offers only the highest quality ingredients and standardized herbal extracts for best absorption, well balanced nutrition and consistent results. Their products are regularly tested for purity and potency, and many are routinely tested as part of the most comprehensive banned substance certification program for dietary supplements in the world. AdvoCare products are formulated with the highest regard for safety and efficacy. Drew Brees(Saint's quarterback) and Trevor Bayne(Nascar driver) are two of many of professional athletes that endorse and utilize Advocare products.
Whether you are looking to lose a few pounds, just have more energy throughout the day or supplement your diet with sound supplements, Advocare has a product for you.
I am attaching a link to my Advocare website for you to browse. I am currently taking Spark, Rehydrate and the meal replacement shake. I have also used the Slam. I am in the process of trying some their other products so I will let you know as I do. I do know that the 24 Day Challenge has helped many people successfully lose weight and really kick off a sound eating plan. Victoria and Justin have both did the Challenge and loved it.
Here is my link:
Please browse the site and please let me know if you have any questions. You can order directly off this site.  Have a healthy and fit day!

Ty Jones
Fit for Life Personal Training
Club: (770)321-4550
Cell: (404)734-3488
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    Wednesday, April 9, 2014

    13 reasons why you need exercise

    Let's face it, some days you just don't feel like exercising.

    You get too busy, too stressed and quite simply too tired.

    But this shouldn't stop you from lacing up your shoes and heading out for a workout!

    Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you need a reminder of why exactly exercise is worth your time...

    1. To Prevent Disease
    Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

    2. To Look Great
    Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

    3. To Lose Weight and Keep It Off
    Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

    4. To Have More Energy
    Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

    5. To Sleep Better
    Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

    6. To Age Slower
    Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

    7. To Relieve Back Pain
    In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

    8. To Ease Depression
    Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

    9. To Reduce Aches and Pains By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

    10. To Stay Mentally Sharp Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

    11. To Enjoy Your Lifestyle
    Whatever it is that you love in life – your kids, travel, sports, fashion—it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

    12. To Reduce Sick Days
    People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

    13. To Boost Confidence
    Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

    Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

    Wednesday, March 26, 2014

    Order Small

    When you eat out, make it a habit to order the smallest portion available.

    We are programmed to eat whatever is in front of us, even though we’d feel just as full on less. And since portions have grown in recent years, the smallest size isn’t very small at all.

    Thursday, March 13, 2014

    Nope, it's not true

    Certain fitness myths just won’t die.

    These lies are passed from one person to the next, a little piece of misinformation that sets you up for failure.

    Maybe you’ve heard one or two…

    There’s the one about sit-ups melting off belly fat. (Sorry, folks, spot reduction is a myth. You’ve got to burn the fat from your body as a whole.)

    Then there’s the one that says that the faster you perform an exercise the better, even at the expense of form. (Ouch! This is an invitation for injury. Never ever sacrifice form for speed.)

    There’s even one about recovery days not being necessary. (It’s actually vitally import to your recovery and fat loss to take rest days.)

    But of all the fitness myths out there, the one that offends me the most is the idea that long, slow cardio sessions are the way to lose fat.

    So many people waste their time and effort on this one. Do you?

    In reality, short intense workouts that incorporate resistance training with challenging bouts of cardio will burn fat much quicker than a long, steady cardio session.

    Who doesn’t love to save time?

    If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

    Allow me to introduce you to a little technique called HIIT.

    High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

    The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

    There you have it—all you need to know to take your workouts to the next level.

    Do you have questions about using HIIT to get better results? I would love to hear from you.

    Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals. Let’s do this!

    Ty Jones
    Fit for Life Personal Training

    Friday, February 21, 2014

    Here's why you sabotage yourself...

    And here’s how to put an end to it.

    You know the ‘how-to’ of fat loss-eat healthy and exercise-so why are you still living in a body that you're unhappy with?

    In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky.

    Self-sabotage is your subconscious way of protecting yourself.

    Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing.

    You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach.

    As long as your subconscious believes that you are safer being out-of-shape then you'll be stuck.

    Your most valiant efforts will be undermined by self-sabotage every single time.

    Frustrating, right?

    But don't give up.

    There's a way to turn everything around, and it all starts with finding out the reason that your subconscious views being out-of-shape as being safe.

    Once you turn the light on to that reason then it will no longer have any power over you.

    So, lets dig around for your reason.
    • Do you believe...Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.
    • Do you believe...Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are they counting on you to be the ‘screw-up’?
    • Do you believe...You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?
    • Do you believe...You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?
    pend time thinking about these tough questions and discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

    What the mind believes the body achieves.

    Exercise is a huge part of the equation when it comes to achieving weight loss.

    I am passionate about seeing my clients achieve results-without wasting time, energy and effort on mistakes.

    Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better.

    Ty Jones
    Fit for Life Personal Training
    Marietta, GA

    Tuesday, February 11, 2014

    5 lifestyle mistakes to STOP making

    Want an easier way to lose fat? Stop starving yourself, counting calories, or eliminating your favorite food groups.

    Those extreme techniques only burn you out and leave you more frustrated than ever.

    I bet if I sat on your shoulder and watched your daily routine, I would be able to identify at least 5 areas where you could make simple changes that effortlessly help you lose unwanted pounds.

    Because the truth is that real fat loss comes with lasting, healthy lifestyle changes. You’ll get to your goals quicker when you stop making these 5 Lifestyle Mistakes:

    Lifestyle Mistake #1: Lack of Sleep. To put this simply, you need to sleep more. Most adults need an average of eight hours of sleep each night, and I know you aren’t getting that much. When you don’t get adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

    How does this work? Something like this.

    If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shed a few pounds.

    Lifestyle Mistake #2: Too Much TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose inches.

    If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms.

    Lifestyle Mistake #3: Skipping Breakfast. Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

    Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

    Lifestyle Mistake #4: Drinking Too Much Sugar. Lasting fat loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages then your fitness goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

    So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

    Lifestyle Mistake #5: Not Doing the Right Physical Activity.
    Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

    For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.

    If you’re fed up with your body, if you’ve reached the end of your rope, if you think that you’ll never enjoy wearing a bathing suit again in public…then I have good news for you.

    I’m here to help you meet your fitness and fat loss goals. In fact, seeing my clients reach their goals is what drives me to do what I do. I can’t wait to see your transformation unfold.

    Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.

    Wednesday, January 29, 2014

    Don't believe these 5 myths [fitness]

    You can't believe everything that you hear when it comes to fitness. Not if you want to see results.

    There are 5 bogus rumors going around about strength training that will derail your results if you let them.

    The truth is that strength training is one of the absolute best things you can do for your health and appearance. And if you've fallen for these 5 myths then you're missing out on tremendous potential results.

    Myth #1 Muscle Turns Into Fat

    Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

    Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

    Myth #2 Strength Training Doesn't Burn Fat

    On the contrary, muscle mass is your number one ally against fat gains.

    A pound of muscle burns 10-20 calories each day, while you're just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

    Myth #3 Lifting Weights Makes Women Bulk Up

    Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you're going for.

    The truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

    The tighter, toned figure of a recreational female weight lifter is every bit feminine.

    Myth #4 Strength Training Is For Young People Only

    Ha, that's a used-up excuse that senior citizens across the globe have shattered.

    Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

    Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

    Myth #5 Use Light Weight and High Reps To Tone

    This myth, popularized in the 90's, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

    We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

    Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

    My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

    Call or email today and we'll get you started on the program that's best for you.

    Wednesday, January 22, 2014

    6 Best Exercises For Your Booty
    Here's the email that you've been waiting for – everything you need to know to shape up your booty in time for swimsuit season.

    Here are the 6 Best Exercises for Your Booty:

    BEST Booty Exercise #1: LUNGE
    An amazing exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

    BEST Booty Exercise #2: HIP LIFT
    A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

    BEST Booty Exercise #3: BANDED SHUFFLE
    This is a great exercise to get your heart pumping and work your buns. To do this exercise, you'll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

    BEST Booty Exercise #4: LEG LIFT
    To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a "V" shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

    BEST Booty Exercise #5: RUN OR WALK
    Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

    BEST Booty Exercise #6: PLIE SQUAT
    Another form of squat is the plie squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

    Burn, Baby, Burn! These 6 exercises are excellent ways to burn extra fat off your booty while adding the definition you desire. Not used to working your gluteal muscles? You'll definitely feel the burn the first few days, but the end result will be worth the effort!

    Please resist the urge to let past failures get you down. I don't care how many times you've tried and failed to transform your body – and you shouldn't either. What matters is that you're motivated NOW, so let's grab that momentum and get moving!

    The one and only way to reshape your body (and your booty) is with a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs. This is the winning combination that will see you through to your goal.

    If you're serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don't wait! Let's get started today...

    Friday, January 17, 2014

    4 MUST-HAVES in every meal


    This may be the most important message of the year regarding your eating plan for 2014.

    If you use these 4 strategies with every meal, I guarantee you'll have an amazing physical transformation this year...

    1) Pay attention to the cooking method
    The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

    Avoid foods prepared like this:
    • Fried and battered
    • Processed and packaged
    • Doused with cream sauce
    • Sauteed
    Choose foods that are prepared like this:
    • Grilled
    • Baked
    • Broiled
    • Steamed
    2) Your meal should be mostly protein
    The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

    Good choices of protein include:
    • Fish
    • Chicken
    • Turkey
    • Egg
    • Lean red meat
    • Beans
    3) Include lots of fiber
    Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

    Try these forms of fiber:
    • Salad
    • Seasonal vegetables
    • Fruit
    • Legumes
    4) Lay off the starches
    Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

    Starches to Avoid:
    • Potatoes
    • Pasta
    • Rice and cereal
    • Bread and crackers
    For faster results, pair your clean eating with a challenging exercise routine.

    If you're serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don't wait! Let's get started today...

    For additional information, please contact Fit for Life Personal Training at (770)321-4550 or visit at www.fitforlifeatlanta.com.

    Ty Jones-Fitness Specialist
    4950 Olde Towne Parkway
    Marietta GA 30368
    Suite 119