Timonium Personal Trainer

As a diligent, loyal reader 😉, you may be thinking "The 30 grams of protein thing again??" Yes. It's that important. Eating at least 30 grams of protein (about 4 oz of chicken, for example) triggers the muscle rebuilding that keeps you "toned" and helps you recover from your workouts. Part of the "skinny-fat" syndrome that strikes post- and perimenopausal women comes from the loss of muscle. Of course I understand your goal isn't to get "bulky." But your goal should be to get back the muscle you've probably lost over the last 10-20 years. We do that with effective weight training (cute pastel dumbbells and skimpy rubber bands won't do) and sufficient protein. And current research shows people around our age may need as much as 50% more protein than we did when we were younger. So get your 30 grams of protein at each meal. (Yes, that includes breakfast!) If you need some guidance, give me a call at our Timonium personal

Simple Strength Training Programming Tip for You The headline promises “simple,” so I’ll make this as simple as possible. A couple of long-term clients were asking each other about the difference between Workout A and Workout B. Our strength training program uses what’s called an “A/B Split” – technically, an A/B Split with Daily Undulating Periodization, but I promised to keep this simple 😉 A/B Split, in general, just means you alternate between workouts – Workout A one time, then Workout B the next. What constitutes the difference between A and B can be virtually anything that makes sense phsiologically … It could be - Upper Body / Lower Body - Push / Pull - Heavy weights / Lighter weights - Long rest periods / Short rest periods, etc. After years of research and hands-on experience with hundreds of happy clients, I created the “1/2 Cross Body Split.” Here’s how it works: Workout A - Anterior Core - 1-leg Posterior Core - 1-arm Push - 2-leg Hip/Hamstring - 2-arm

There's a problem with what I call “TV Workouts.” As you may recall, I rejected offers from “NBC’s The Biggest Loser” [that’s the official name they insisted we use at ALL times] largely because I disagreed with the way they trained. It’s nonsensical, dangerous, and even unprofessional to give so much work to recently sedentary people. Not only do sedentary people need fewer exercises and fewer sets than they did on that show, they needed more rest. A lot more rest. But, alas, a properly designed program with contestants actually resting and recovering between exercises makes for a really boring “Reality” TV show. So, instead, they showed fatigued and flustered contestants dragging themselves from one exercise to the next with little or no rest at all. Viewers (including plenty of trainers) came to believe that this frenetic way of training was the way to go with everyone every time. The truth, however, is that progress comes in the recovery from the stimulus NOT from the

One of the foundational habits in my Lean Lifestyle Online* Nutrition Coaching System is "Eat Slowly." [* "Online" - as in, you don't have to be at our gym in Timonium, MD to reap the benefits] Here's what a recent article in the Washington Post had to say ... "Eating more slowly may have an especially powerful effect. A research team reported on the eating habits of 59,000 mostly obese subjects. Specifically, the investigators wanted to know what would happen if the subjects changed their eating speed — Fast, Normal, or Slow — during the six-year study. Those who moved from the Fast to the Slow category had a 42 percent lower rate of obesity than those who continued to eat quickly. Those who moved from Fast to Normal had a 29 percent lower rate. The researchers speculated that fast eaters consume calories more quickly than the body can register fullness, while slow eaters will notice 'feelings of satiety before an excessive amount of food

Whenever you make a positive change in your life, you (probably subconsciously) go through these "5 Stages of Change:" (sometimes called the “Transtheoretical Model”) Precontemplation Contemplation Preparation (Determination) Action Maintenance (Relax, I know you don't have time right now for fancy Psychology) Real quick - here’s what each step really means … Precontemplation: "This couch sure is comfy. Please pass me more dip and chips; it’s too much work for me to get up." Contemplation "My annoying co-workers say I should eat a little better. Please pass me the lo-cal dip and baked chips." Preparation (Determination) “Uh, oh - my jeans seem a little snug. Where’s Stephen Holt’s phone number again? I might think about possibly considering calling him some nebulous time in the future, I guess -- maybe.” Action ”I'm so glad I called. I’m loving Stephen’s No-Risk, No-Pressure free trial. I’ve learned so much and I’m already feeling

As a nutrition coach based in Timonium MD, I often hear people say that they'll start their nutrition plan "next week" or "next month." But the truth is, there's no time like the present to start making healthy changes. Here are four reasons why you should start your nutrition plan right now: 1. You'll feel better immediately. Making healthier food choices will give you more energy and help your body to function at its best. 2. You'll be setting yourself up for success. If you wait to start your nutrition plan, you may be less likely to stick with it. But if you start now, you'll be more likely to make lasting changes. 3. You'll be making an investment in your health. Eating better isn't always easy, but it's definitely worth it. By making healthy changes now, you're doing something that will benefit you for years to come. 4. You'll be setting a good example for your loved ones. When you make healthy choices, you'r

As a nutrition coach based in Timonium MD, I often hear people say that they'll start their nutrition plan "next week" or "next month." But the truth is, there's no time like the present to start making healthy changes. Here are four reasons why you should start your nutrition plan right now: 1. You'll feel better immediately. Making healthier food choices will give you more energy and help your body to function at its best. 2. You'll be setting yourself up for success. If you wait to start your nutrition plan, you may be less likely to stick with it. But if you start now, you'll be more likely to make lasting changes. 3. You'll be making an investment in your health. Eating better isn't always easy, but it's definitely worth it. By making healthy changes now, you're doing something that will benefit you for years to come. 4. You'll be setting a good example for your loved ones. When you make healthy choices, you'r