AaronShelley.com - The TRAINER'S Trainer

Category: Tips

Bodyweight Exercises

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17th February

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full Body

1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretendJeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees …

Make Sensible Substitutions

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16th February

A great way to cut calories is to make smart substitutions. Dieting isn’t about deprivation, but it is about making choices that will help you get the most bang for your calorie buck. Most people fail to realize just how fast things can go bad. For example, say you want to substitute French fries with a loaded baked potato. A small potato has just 128 calories. Add one tablespoon of butter and that’s where the trouble begins. You’ve just brought an additional 102 calories and 11.5 grams of fat. A tablespoon of sour cream will cost you 40 calories and 2.5 grams of fat. Sprinkle with an ounce of cheddar cheese, and that’s another 114 calories and 9.4 grams of fat. Two slices of crumbled bacon will set you back 80 calories and 7 grams of fat. Suddenly, that healthy …


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13th February

In trying to gain or maintain a healthy weight, how much you eat may actually matter less than the timing of your meals, according to a surprising study conducted by researchers from Brigham Women’s Hospital, Tufts University, the University of Murcia, and published in the International Journal of Obesity.

The Timing of Meals Predicts Weight-Loss Effectiveness

“This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness,” senior author Frank Scheer said. “Our results [suggest] that the timing of large meals could be an important factor in a weight loss program.”

Earlier Meals Process Better!

The study was conducted on 420 overweight people who were categorized as either early eaters or late eaters, depending upon the time of day at which they preferred to eat their large meal (because the study was conducted in Spain, the largest meal …


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12th February

Pistachios are one of the healthiest nuts to eat. They are the lowest calorie nut and they are chock-full of nutrients and fiber. Some studies have indicated that eating a small serving of pistachios, or other nuts, daily might lower a person’s risk of heart disease.

Serving Size
Pistachios have the largest serving size of all nuts, with one serving being about 49 kernels. This 1-ounce snack offers more than 30 different beneficial nutrients while having only 173 calories.

A 1-ounce (approx 1/4 cup) serving of pistachios contains 3.2 g or 12 percent of the recommended daily amount of fiber. This is beneficial since fiber has been shown to help the body regulate blood glucose and cholesterol levels.

Pistachios have 6 grams of protein in one serving. Protein, along with fiber and healthy fat, makes the body feel full or satiated, so a person …


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11th February

50. Best Fiber Bar: Fiber One Chewy Bars Oats & Peanut Butter


Per bar:, 150 calories, 4.5 g fat, 9 g sugars, 3 g protein, 9 g fiber


With about a third of your day’s recommended fiber intake, this is the ideal snack for those days when your produce and whole grain intake are below par.

49. Best All-Natural Bar: Lärabar Pecan Pie

Per bar:, 220 calories, 13 g fat, 18 g sugars, 3 g protein, 4 g fiber

It’s a lot of sugar, but every gram of it comes from natural dates, and other than that, there are only two ingredients in this bar: pecans and almonds. It’s like trail mix compressed into a neat, easy-to-carry package.

48. Best Protein Bar: Atkins Advantage Peanut Butter Granola Bar

Per bar: , 210 calories, 11 g fat , 1 g sugars , 14 g protein, 5 g fiber

This …


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31st January

 Crank up your calorie furnace with two fat-incinerating moves

The secret to faster fat loss isn’t more time in the gym—it’s targeting more muscles. The more muscles you work and the more intensively you work them, the more calories you’ll burn. The payoff: greater strength and a slimmer waist in less time. These exercises hit your entire body and you’ll find them especially useful in hotel gyms.

Do this
Alternate between the two exercises without resting; go as long as you can for up to 15 minutes.

1. Cable reverse lunge with row and single-leg stand

Stand facing a cable station, grab a waist-height (or lower) cable in your right hand, and back up until the cable is taut when your arm is straight. Now step back with your right foot and lower your body until your left knee is bent 90 degrees. This is …

5 Hidden Dangers of Energy Drinks

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25th January

The same pick-me-up that powers you through a boring afternoon meeting or late-night deadline could be silently setting your body up for some serious health problems. A 2013 report from the Substance Abuse and Mental Health Service Administration outlines a drastic climb in energy-drink-related emergency room visits. With cans lining gas station and grocery store coolers across the nation, these beverages have become a billion-dollar industry in the United States, and the research citing major negative health implications is starting to catch up.

Let these five health threats serve as a wake-up call:

#1 Hospital Visits
Death is the worst side effect linked to energy drinks and shots, but there’s a laundry list of other health problems that could send an energy drink enthusiast to the hospital, too. The number of ER visits involving the drinks doubled from 10,000 in 2007 to more …

Fit for Two: Best Pregnancy Foods

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24th January

Studies show that your diet can affect your baby’s health. In fact, the link between what you eat and the health of your baby is stronger than once thought. While pregnant, you should consider not only how much you eat, but also what you eat. Pregnant women generally need about 300 extra calories a day. Those calories should come from healthy and vitamin-rich foods that will help contribute to your baby’s growth and development.

One of the main nutrients that pregnant women need is folic acid, which has been proven to help prevent neural tube defects. Folic acid can be found in leafy greens, beans, nuts, and fortified breakfast cereals and breads.

Expectant mothers should also be sure to get at least three servings of calcium each day. Calcium helps build strong bones and teeth. It also helps with nerve function. Rich …

Kiss Stress Goodbye: 7 Totally Organic Ways to Beat Fear and Anxiety

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24th December

Sometimes, natural stress remedies are all in your head.

Stress and Worry Are Human Creations

The best explanation of stress I’ve ever heard comes from Stanford neurobiologist Robert Sapolsky, PhD, the author of Why Zebras Don’t Get Ulcers. “If you are a normal mammal,” he notes, “stress is the three minutes of screaming terror on the savanna after which either it’s over with or you’re over with.”

If you’re a human mammal, stress comes not from fear of being eaten but worry about somebody eating your lunch. Unlike other animals, we have a large brain relative to our body size—a brain that worries. And now our worry is triggered by the passive-aggressive boss, the weight of a 30-year mortgage, and the job of caring for children and ill parents at the same time.

No wildebeest would understand these fears, but the perceived threats spark the same bodily survival responses …

Shed Pounds by Eating Breakfast

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17th December

Skipping breakfast sets you up for high-calorie eating, so follow these tips to fit a meal into the busiest of mornings.

Work breakfast into your day and find easy recipes that will stick to your ribs all morning.

 If you want to lose weight, eat something before you rush out the door in the morning. According to research presented at the 2012 meeting of the Society for Neuroscience, people who skip out on breakfast are more likely to succumb to the temptation of high-calorie foods later in the day than people who do eat breakfast. It turns out your brain becomes biased towards eating high-calorie foods when you deprive yourself of a good breakfast, so much so that you’re apt to eat 20 percent more food on days when you skip breakfast than on days that you do. At the same time, …

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