In-home Training

Unfortunately, with all of the stormy weather, it has been impossible to get your daily workout routines in. However, poor weather should not be an excuse as to why someone cannot workout. Therefore, I have come up with 7 indoor exercises that do not require any exercise equipment at all.

10 Exercise Routines:

1. Sit-ups: sit-ups help define abdominal muscles, and assist with strengthening and toning underlying core muscles.

2. Lunges: lunges help build your quadriceps and firm your glutes.

3. Dancing: besides being fun, dancing can work every muscle on your body and help burn fat.

4. Push-ups: not only do push-ups build your upper body, and arm strength, but your core strength as well.

5. Jumping Jacks: Jumping jacks increase your heart rate, which will help you burn fat.

6. Planking: planking helps strengthen your upper and lower body, and midsection, it will increase your flexibility, and improve your body posture.

7. Putting on your socks while standing up: I know it sounds weird at first, but learning to put your socks on while up will help your balance, which we begin to lose over the years.

So, the next time it rains do not despair because there are always ways to get the body that you desire.

- Tony T.
(404)941-iFIT (4348)

Instant Fitness give you reasons to run

So many of you say you hate running....I'm guessing it's because you've had a bad experience with running before. If you have an "absolutely not" mindset, just hear me out. You may find you have some good reasons to run (or at least do cardio).

1. More carbs! Heavier cardio means heavier carbs. Since you'll need more fuel and energy while running, you can eat that pasta dinner.
2. It's different every time. You don't have to, in fact you shouldn't, run on a treadmill every day. Why? It's boring! There are indoor/outdoor tracks, roads, trails, playgrounds. Really, anywhere where there's a semi-flat surface can be running grounds.
3. It's FREE! Yes, free. No gym memberships. You may need a good pair of running shoes, but with the barefoot trend, you may not even need those!
4. Make new friends. Start a running club or group and get involved in making he community a healthier place!
5. Boost your confidence. We all know when we look our best we feel our best. Exercise is a natural mood booster and when you complete something, you feel a sense of accomplishment.
6. Say goodbye to stress. Running (or any other form of exercise) occupies the mind for a period of time, similar to meditating. Once you complete your run, you'll be able to think more clearly.


Need more reasons to run? Click here!

Tony Tiamiyu
Fat Loss Expert
Instant Fitness
(404) 941-iFIT(4348)

Beat Your Worst Cramps, Tips from Tony Tiamiyu

Summer is right around the corner which means that for many of you, you'll be out and about and trying to get more exercise in. For some of you, you might be worried about pollen. Well, it's pretty much pats pollen season in ATL. You might be worried about the heat; just get outside in the morning or the evenings when the sun isn't beating down. Or you might be worried about cramps, which is just another excuse for some of you! Don't worry, there are ways around cramps too! Pay attention.

Don't start fresh - Warming up your muscles and your body is a very important step to avoid cramps. If you start your workouts by going hard without  a warmup, you'll shock your muscles. Take it easy for about five minutes, slow jogging, jumping jacks, small easy aerobics.

Keep hydrated - Also a great idea if you're doing any kind of exercising...water is essential to carry nutrients throughout your cells. It seems only right that it will maximize the functions of your muscles and help avoid cramps.

Keep full of electrolytes - Not enough electrolytes can lead to muscle cramps. This combined with the step above will make sure your body has everything it needs to function properly. In longer workouts (25min+) drink a low-cal or zero-cal sports drink mixed with or alongside water.

Stretch & Cooldown - By slowly relaxing your muscles, you will reduce the chance of once again shocking those muscles. Take your time to slow down your heart rate, decrease your big motions, and hold stretches. Never pulse a stretch, and always hold for at least 15 full seconds.

Craving more health and fitness tips? Click here!

Tony Tiamiyu
Instant Fitness
Top Trainers in Atlanta, GA
(404) 941-iFIT(4348)

Build Bigger Back Muscles with Instant Fitness

Building your back muscles is important to your health. It will prevent you from getting back injuries in the gym, at work, and as you get older. You’ll be able to hold better posture, and, let’s face it, a buff body looks better when all parts are ripped!

Men are usually more focused on their back, but women need to focus on it too. Although they may not go as hard on this area, they still need to build muscle to help the overall fitness of their bodies.

Three main areas to focus on:

Lats, Traps, and middle/lower back

For Latissimus dorsi, there are two workouts you can do:

Lat pulldowns, and pull-ups

For bigger traps:

Power cleans, overhead shrugs, barbell shoulder shrugs, farmer’s walk

Middle-Lower back:

Any form of a row, back extensions

Remember, any exercise that works all of these muscles at the same time is great, too!

For more information about your health and Instant Fitness, click here!

Tony T

Instant Fitness, Atlanta's #1 Personal Trainers

(404) 941-4348

Healthy Recipes by Instant Fitness

Smoothies are a great way to get fruits and veggies into your diet in a fun and tasty way.
They can be a great meal replacement or side dish. Try them as a dessert and even freeze them in popsicles for a great summer treat!


Here are a few recipes to get you started:

Banana Berry
1/2 banana
1/2c frozen mixed berries
1/2c water or skim milk
squeeze of fresh lemon juice
ice

Protein shake
Banana Berry shake + 1-2 scoop(s) protein depending on your requirements*

Tropical Kale Smoothie
1/2c frozen mango
and/or frozen pineapple
1/2c water
lime juice
fresh mint
1c fresh organic kale

*Underweight men trying to build muscle should do 2 scoops. Women, stick to one scoop (~25g protein). Talk to your trainer or nutritionist to get specifics

Cherry Vanilla
1/2 banana
1/2c frozen cherries
1/2c Light vanilla soy milk
1/2c ice





Some things to keep in mind: Yes, smoothies can be a good meal replacement, especially when trying to lose weight. But you need to be cautious of how many calories you're throwing into the blender. For instance, one medium banana is about 100 calories, 1/2 berries is about 40, milk-- 45, so on and so forth. Adding one scoop of protein will double the calories of  the Bananaberry shake, but will make it a complete meal. If you're trying to gain weight, add foods like natural peanut butter and oatmeal to your shakes.

The takeaway: Sneaking fruits and veggies into your diet is a whole lot easier with smoothies. Stick to serving sizes of fruit, but definitely get creative and have fun with your food!

Tony Tiamiyu
Instant Fitness Personal Training
(404)941-4348

Instant Fitness shows you how to get LEANER without getting BUFF

Ladies! Listen up! You can get lean and toned without getting bulky and buff!

To do so is simple. 

For weights: You should be able to do 30 reps but the last ten and last 5 reps of each set should be difficult. Difficult to where you’re pushing yourself out of your comfort zone. Do 2 sets of 30 reps

For your workouts: Don't be afraid to work the whole body! You aren't maxing out your muscles, so they can recover faster than those who want to look like 50 cent. Hit all the points: hamstrings, quads, back, shoulders, biceps, triceps, and abs (upper, lower, and obliques).

For cardio: Yes, cardio. If you want to get leaner, you'll need to kickstart fat burning. Start off your workout with cardio, and mix it in between muscle groups. You can do jumping jacks, mountain climbers, sprints, jogging, jump rope, line jumps, fast step ups, etc.  Start workout with 3-5 minutes cardio warm-up and mix one minute intervals between your muscle groups. If your heart rate isn't getting up there, do 3 minutes between muscle groups.

Keeping these three things in mind will definitely get you on your way to a leaner body. If you want more information, or want to learn more about your health, schedule a free fitness assessment and we'll show you exactly how it's done!

-Tony T

Atlanta Personal Trainer

Instant Fitness

(404) 941-iFIT(4348)

Ask Instant Fitness: How do I control my portion sizes?

So you've been wondering why you haven't been able to lose weight despite your best efforts to get to the gym and watch your intake. What's the problem? Oftentimes, it's the portion sizes you're consuming. So let's talk about it.

To get used to the recommended portion sizes, first, take just one or two weeks and measure everything you eat. This way, you'll get a good idea of how much to portion out, and how many calories you're consuming per portion size. You probably wont have to measure much after this.

Second, check the nutritional information on the back of packaged food. Hopefully you aren't eating too much processed food, but if you are, make sure you know the calories per serving size.

Secondly, you can reference serving sizes to other objects to help you remember. Here's a great sheet to print out and put on your fridge. There's also a wallet-size version so you can have it on you all the time!


-Tony Tiamiyu
Instant Fitness
Atlanta's Best Personal Training
(404) 941-iFIT(4348)

Tony Tiamiyu Tells You How to Burn Calories, ANYWHERE!

Burn calories ANYWHERE!

Here’s a quick routine that will get your heart pumping anywhere. All you need it a little space, maybe a mat, maybe some comfortable shoes and clothes...and a positive attitude.


10 pushups or knee push-ups
15-20 jumping jacks
1 Plank, 60 seconds
10 squats feet close together
10 squats feet far apart
15-20 jumping jacks
10 crunches followed immediately by 15-20 jumping jacks
1 Plank, 60 seconds
10 deadlifts to press (just use an imaginary weight)
15-20 jumping jacks

This workout can get harder by changing the jumping jacks to different kinds of jumps, jump lunges, jump squats, mountain climbers, etc.

The key to this workout is consistency. Don’t rest longer than 20 seconds between sets, you’ll build more muscle and burn more calories!

For more tips on weight loss, eating healthy, and getting fit, click here!

Tony Tiamiyu

Instant Fitness

Atlanta’s Best Weight-loss Professionals

(404) 941-iFIT(4348)

Ask Instant Fitness: What do Nutritionists order when they go out to eat?

People nowadays don’t cook as much as they used to. So many of my clients bring questions to me like, “is a Subway sandwich okay?” “What about chicken enchiladas?”

Here are the basics that nutritionists follow when they eat out. They are so simple, everyone should follow them.

 Rather than going through a whole list of restaurants and calories, let’s narrow it down to a few basics which will help you in ANY restaurant you go to.

1. Limit alcohol. A lot of calories are quickly thrown down or slurped up through a straw. One or two drinks are okay. Liquor is less calories than beer and wine, but only if it’s by itself. Try drinks like Vodka Soda, rum and (diet)Coke, Skrewdriver, or Bay Breeze with diet cranberry.

2. Avoid condiments, ESPECIALLY mayo and other specialty sauces. Ketchup has a ton of sugar and other condiments cary  crazy amounts of sodium and fat. Reduced fat, reduced sugar, reduced sodium and light condiments are better options.

3. Avoid those french fries! Sides are easy to substitute. So get a salad or fruit salad instead of potato chips and fries.

4. Just sample some ice cream with the small spoons or cups they have, and you might find you don’t need any more. A lot of ice cream shops now have sugar-free and low-fat or non-fat ice cream. They are just as delicious as the others, but it doesn’t mean you can go overboard either.  You could also try a kids serving.

Overall, being healthy while eating out means you ask the waiter lots of questions and ask for substitutions, but just make sure you tip well! :]

Click here for more free tips on eating healthy, used by top professionals.

-Tony Tiamiyu

Instant Fitness

Atlanta Personal Trainer

(404) 941-iFIT(4348)

What you didn't know about sports drinks from Tony Tiamiyu

Want more tips on eating healthy and getting in shape? Click here and get on track to a healthy lifestyle!

As a personal trainer in Atlanta, it is extremely common to see sports drinks everywhere I turn. But I don't alway feel  that those drinking it are cognizant of what the sports drink is actually doing for them.

True, it is popular nowadays to have a sports drink while you’re working out. We all generally agree that they are beneficial to your workout regime, but do we really know how they work?

Gatorade was invented by a scientist at the University of Florida for their football players. These drinks were made to replace fluids and electrolytes lost due to heat and humidity during games and practices. When you sweat, you lose those fluids and electrolytes which provides energy for your muscles. They help with fatigue, post-exercise recovery, and fluid intake and retention. 

So what should you look for in a sports drink?

-4-8% carbohydrates in the form of glucose, sucrose, and fructose (try to avoid sports drinks with ONLY fructose which slows fluid absorption)

-Sodium. Your sweat is salty because it contains sodium, thus, it needs to be replaced.

-No carbonation. This will most likely cause you discomfort while working out.

-No caffeine. This can cause dehydration.

Be careful to monitor the calories in your sports drink. If you are trying to lose weight, be aware that you might be consuming the same amount of calories you are trying to burn. There are no- and low-calorie sports drinks out there, and it also helps to mix them with water. About half and half.

Sports drinks are more so for longer workouts, greater than 30 minutes of intense exercise. Longer workouts deplete the body's glycogen stores, and sports drinks help replenish them. The average person working out 30 minutes a day may not need such drinks unless their sodium and electrolyte levels are low or they are dehydrated.

So are sports drinks necessary every time you work out? Probably not, unless you work very intensely for a long period of time. You should be able to replenish your body with nutrition if you're just doing 30-minute workouts.

But remember to drink lots of
WATER, WATER, WATER!

I can give you more nutrition AND fitness tips here! 

-Tony T

Instant Fitness

Atlanta's #1 Personal Training Company

404.941.iFIT(4348)

New Year, New You? Have SUCCESS with these TIPS and why not join Atlanta's Best Bootcamp?!

Do you want success in ACHIEVING YOUR FITNESS GOALS this year? Click here and find out how!

Here are some tips that I’ve gathered throughout my experience that I believe will give you the most success within any and all fitness programs:

1. Start Motivation from within. This means that you and you alone decided that you wanted to change your lifestyle. You should want to change your body because you want to live longer and be healthier. 
2. Surround yourself with a good Environment. If your goals are to slim down and tone your body, it might not be a great idea to hang around people who are mostly sedentary and who consume many calories. Likewise, if you surround yourself with people who are beyond your fitness level, you may become discouraged. Try to find a niche within the fitness world where you can comfortable work out but still feel motivated.
3. Try Everything! If you find that one exercise is not for you, try something else! There are so many ways to exercise your body! If you are burnt out on running, try a spin class or swimming. 
4. Make time, don’t Find time. When starting a new fitness regime, you are making a LIFESTYLE change. This can be likened to a new chapter of your life such as starting a new job, having a child, getting married, etc. If you just “find time” your goals will become unattainable
5. Keep Short-term Goals. Always picture yourself at your long-term goal, but remind yourself that you can’t get there without reaching all the steps in between. If you set short-term goals, and see that you are reaching them, you will become motivated to keep it up.
6. Tell your friends and family about your goals. By telling your peers, you will receive feedback, reminders, and compliments. This is the best way to see if you are staying on track and reaching goals.
7. Go to www.MyInstantFitness.com. Sign up for a free fitness assessment and talk to a fitness professional who will get you on the right track to reach your goals.

-Tony Tiamiyu

Instant Fitness

Atlanta's #1 Personal Training Company

OUR WEBSITE

404.941.iFIT(4348)

Build BIGGER ARMS, FAST with Atlanta Personal Trainer, Tony Tiamiyu

Want Lean, Cut, Ripped arms FAST? Click here to learn how to do it!


4 Simple Arm Workouts

Bicep Curl: Stand with your feet shoulder width apart, holding free weights in each hand by your waist. Slowly bend your elbows, curling your hands toward your shoulders. Keep your elbows at your side, focusing directly on your bicep. Do not use the momentum of your body for this exercise.

Tricep Rope Pulldown: http://www.livestrong.com/video/2517-do-triceps-rope-pulldowns/ 

Shoulder Press: Sit in on a bench with a back, arms bent with dumbbells a little above shoulder height. Press dumbbells up toward the ceiling keeping your shoulders back and head up. Flex your triceps at the top of the press. Try not to bring your wrists below shoulder height.

Push-ups and Tricep Push-ups: This is a basic workout, but it can do magic for your upper body when done right. In a good push-up stance, your arms, shoulders, abs, back and butt should be engaged. Your back should be in a straight line with the rest of your body so that you isolate the chest, arm, and shoulder muscles. Your wrists should be directly under your shoulders. For the movement, gently bend your elbows and push back up. To isolate your triceps more, put your hands together, index fingers and thumbs touching to make a diamond between your hands.

You CAN get those chiseled arms you want! Click here and find out how!

-Tony Tiamiyu

Atlanta's #1 Personal Trainer

Instant Fitness

Lindbergh City Center

404.941.iFIT (4348)

"Good" vs. "Bad" Carbs, Instant Fitness can teach you about nutrition!

Grainy Breads offer more nutrients than those with refined flours

Learn more than this blog by clicking here! Take the steps to CHANGE YOUR LIFE!

First let’s start off with a simple definition.  Carbohydrates are compounds made of single sugars or multiple sugars and composed of carbon, hydrogen, and oxygen. Carbohydrates are also the body’s preferred source of energy (calories). 

There are two different classifications of carbs: Simple and Complex

Complex carbs are long chains of sugars, more so starches and fiber. Carbs in this category are breads, pasta, rice, and more. You are encouraged to chose half of your grains whole. That is, out of the six servings of carbs a day, make 3 of them whole-grain options. 

Simple carbs are those which have only one or two sugar molecules. Naturally occurring sugars, like those which come from fruits, are in this category; since these sugars are in fruits, they are accompanied by fiber, which you would not get by eating sugar in another format. Refined sugars like fructose, glucose, sucrose and lactose are also included in this category, and you should limit your intake of them. Luckily a lot of refined grains/carbs are enriched so you get some nutrients you would have gotten with complex carbs. (But know that your body cannot absorb these vitamins as well as naturally occurring nutients.)

Since complex carbs are long chains of sugars, your body has to work harder to break them down, thus requiring more energy, thus burning more calories. Your body stores extra sugars in your liver in the form of glycogen (sugar after it has been broken down by your body), and the liver can then regulate your blood sugar. Once the liver stores enough glycogen, your muscles store their own glycogen and the rest of the unused, unburned sugars travel to your fat cells where they are stored until you need them. This is why carbs get a bad rap, the excess your body doesn’t need is stored as fat. But what many people don’t know is that fat you consume that your body doesn’t use ALSO gets turned into fat, and protein you consume that your body doesn’t use ALSO gets turned into fat.

So in conclusion, you should pick at least 3 whole-grain complex carbs a day. The other carbs you pick can be fruits, in which case they will double for that food group. The RDI, recommended daily intake, of carbs based on a 2,000 calorie diet (for an average, middle aged female who has 30 minutes a day of moderate physical activity) is 300 grams which is about 6 servings of carbohydrates. Click here and navigate the right side panels for more information.

You can get the best nutritional tips from a certified professional for FREE on our website!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

The SINGLE Ingredient to Omit From Your Diet from MyInstantFitness.com

So many people don't understand why they can't drop those extra pounds. I believe the number one reason they can't do so is because they are still eating lots of sugar in their diet.

Added sugars are sugars that are added to foods when they are made or processed or any sugar you add to your food yourself. Added sugars are part of your daily “discretionary calories” which are the left-over or extra calories you have left after meeting your nutrient needs and before your fill your daily requirement of calories. For example, in a 2,000 calorie diet, the discretionary calories are 267. These calories may be distributed to other parts of the diet like enjoying 2% milk instead of skim and eating pork instead of chicken. In order to maintain your weight, besides exercise, you should keep your caloric intake close to your caloric needs. In other words, don’t go overboard on your discretionary calorie allowance. A simple way to do so is get rid of the extra sugars in your life. Here are some tips to help you do so.

Ways to Decrease your Added Sugar Intake:

• Use less of all sugars: white, brown, honey, jelly, and syrups.
• Limit intake of foods high in added sugars: soft drink, candy, cookies, cake, icecream, pies, and fruit drinks
• Canned fruit packed in juice (NOT syrup) to satisfy your urge for sweets
• Check the ingredients list on nutrition labels of foods. If any of the sugars (brown sugar, confectioner’s sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, fruit juice concentrate, honey, malt syrup, molasses, maple and pancake syrup, powdered sugar, raw sugar, and white sugar) is listed as the first or second ingredient, choose a healthier option.
• Remember to brush your teeth not too long after consuming sweets to prevent tooth decay and cavities
• substitute fruit juices for fruit drinks, soft drinks, and punches.
• Buy unsweetened cereals
• try reducing the sugar content in your favorite recipes by half. It will probably taste the same, maybe better.
• Fruit has sugar, but naturally occurring sugars, not added sugars.
• Still like the taste of sweets? Add these spices to give the illusion of having sugar: allspice, anise, cardamom, cinnamon, ginger, and nutmeg.

Some information included in this blog is  from Personal Nutrition by Marie A. Boyle and Sara Long

Find out what else you should omit from your diet here! Live a longer, fuller, happier life!

-Tony Tiamiyu
Instant Fitness, LLC
Atlanta's #1 Personal Trainer!
Lindbergh City Center

Motivation: Some words from Tony Tiamiyu

 Motivation is the key to being successful with any fitness goal. Many people think they are motivated, but as soon as they start spending time in the gym, they start making excuses. In order to be very successful, you must be driven from within. You must be willing to do whatever it takes to achieve your goal. You have to push yourself harder and farther than ever before. You are going to sweat. You are going to hurt. Actually, if you are sore after you work out, it means you are making changes in your body.

1. You should know that you may not be able to make permanent changes in under 3 weeks. Although, you can change your body in 3 weeks. If you have large goals to achieve, you probably will be working for a year or more. In order to get to those long-term goals, make short-term goals and checkpoints.
2. To stay motivated, tell your family and friends of your goals. Both groups will give you honest opinions and ask you questions to keep you on track.
3. Keeping a journal of your progress will help you compare the past to the present. This might also help you to see what your problem areas are and how to attack them.
4. Contact Instant Fitness for a FREE total body diagnostic to get you started on your journey. Your trainer will help you through every step of the way!

No matter what your goals are, you must have an unstoppable drive to keep you motivated throughout the process. Look deep within yourself to gain the confidence and strength it takes to make changes in your life.

-Tony T
 Instant Fitness, LLC
 Atlanta's #1 Personal Trainer
Lindbergh City Center

The Dish on Dessert: Nutrition Tips from Instant Fitness

Click here for even more FREE healthy eating tips from a professional!

So many people think that when they get on a diet, they have to skip dessert. This is not the case. With proper planning and a little compromising, you can enjoy your dessert, everyday!

A great way to cut back in the sweets department is to keep your dessert treats limited to one a day. If you have been craving a sweet treat after every meal, I encourage you to break that habit. Instead of indulging in a piece of cake or bowl of ice cream after every meal, try drinking a glass of light fruit juice or having sliced strawberries with 0% fat Greek yogurt (mix the yogurt with 1/2 tsp of vanilla extract for more flavor). Even a glass of water might suffice your craving for fulfillment.

Here are a few more suggestions for light desserts:

-Fresh berries with a dollop of light Cool Whip, topped with lemon zest

-Sugar free pudding (fold in light Cool Whip to make a mousse)

-Vanilla Roasted Pears recipe at http://smittenkitchen.com/2009/12/vanilla-roasted-pears/  (use Splenda or Truvia instead of sugar)

-You can have your ice cream, just serve yourself a small scoop of no-sugar-added ice cream in a smaller dish.

-Slice a banana in half lengthwise and sprinkle a few (no more than 10) dark chocolate chips on top. Heat in the microwave for about 30 seconds until the banana is soft and chocolate has melted.

For more advice on eating healthy, CLICK HERE!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's BEST Personal Trainer

 Lindbergh City Center

What to Wear to the Gym and to Buckhead's Best Boot Camp!

Click here if you've already got what to wear, and you just need a gym!

  While you are sharing this space with others who are hopefully getting as sweaty as you, there are a few things to keep in mind and a certain etiquette to follow.

We’ll go from bottom to top:

Shoes- any good running shoe should work well for most gym activities. If you are on a basketball or tennis court often you should think about purchasing a pair of specialized shoes. DO NOT wear open toed shoes (sandals), work boots, shoes with no support, etc.

Lower body- yoga pants, exercise pants, running shorts, regular shorts, basketball shorts are all good options. DO NOT wear booty shorts, jeans, slacks, PJs, etc. You might look ridiculous or just be plain uncomfortable. And if you think your pants or shorts may be baggy in the slightest, be sure to wear something underneath!

Upper body- women, unless you want all the attention of every man (and every woman) at the gym, avoid wearing only a sports bra. Tank tops are fine just not really low cut ones, as well as T-shirts (preferably an Instant Fitness “wanna new birthday suit?” T-shirt). Men, wife beaters, sleeveless, T-shirts are all acceptable. Avoid extra baggy shirts and clothes that can get caught in machines. Everyone should leave their job interview clothes at home if attending the gym.

Head- nothing is really necessary here, unless you need to hold you hair out of your face (headband). A hat would be fine if outside but you may not want it collecting all of your sweat and stinking up the place.

All in all, just try to be comfortable, modest, and flexible.

-Tony T
  Instant Fitness, LLC

 Atlanta's BEST Personal Trainer

 Lindbergh City Center

Best Ab Workouts from Atlanta's Best Personal Trainer!

For a 2 minute FREE ab workout video, CLICK HERE! Get a six pack in 2 minutes a day!




If you want a six-pack, here are some great exercises you can do that will get you there. Be sure to use a different one every time you workout to promote muscle confusion and thus, faster results.

1. Bicycle crunches -while laying on your back, bring your legs up, knees bent, move your legs in a bicycle motion. With your hands behind your ears, bring your shoulder-blades off the mat and touch the opposite elbow to knee. Repeat on other side.
2. Jackknives- lay on the mat with arms and legs outstretched above and below you. Simultaneously bring your opposite arm and leg together in the air to touch your toes. Repeat on other side.
3. Butt lifts- lay with your back on the mat and your arms at your side, palms facing the floor. Bring your legs straight up in the air. While using your palms to push slightly against the mat, lift your butt/legs straight into the air. Try not to rock back and for (don’t use your momentum to lift you), just lift straight up and down.
4. Planks- Hold the “up” part of a push-up. Make sure your shoulders are back, your back is straight and not sagging, your head is up, you’re focusing on your abs, and that you are breathing. You can also do this on your forearms and on your side with forearm.
5. Leg raises- in the captain’s chair with back straight and hands on the handlebar, lift legs and raise them, with knees bent, to your chest. Lower them down again, keeping knees bent. Do not swing your legs.

CHECK OUT DEMONSTRATIONS OF AB EXERCISES HERE!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

Lindbergh City Center

Which Alcohol Should I Drink? Nutrition Tips from Instant Fitness

Need more healthy eating tips? Get some advice from a certified professional! CLICK HERE!

Of course, it is not recommended that you drink alcohol while you are starting a new fitness regimen and a new nutritious diet, but there are some times where you are certainly allowed to enjoy yourself.

Like carbs, proteins and fats, alcohol is used for energy, but it is not essential and it is not stored in the body.

Alcohol is 7 calories per gram whereas fat is 9 and carbohydrates and proteins are 4 calories per gram. That being said, not all alcohols are created equal. A serving of alcohol is defined as any drink that has .6 oz of pure alcohol. This amount is found in:

• 12 oz regular beer: 150 calories
• 12 oz of wine/malt or spirit-based cooler: 210-230 calories
• 5 oz wine: 100 calories
• 1.5 oz of 80-proof distilled spirits or liquor: 100 calories
• 3 oz sherry or port: 130 calories
• 9 3/4 oz malt liquor: 135 calories

So if you’re watching your calories, stick to wines and liquor, but be sure not to mix it with anything as that will increase calorie intake. Also, stay away from drinks that start with mixes (ie. margaritas) because they can be loaded with sugar. Also try substituting club soda for regular soda.

You may already know that women and men metabolize alcohol differently but you may not know why. Women have less water in their bodies, thus the concentration of alcohol in their bodies is higher. Also, the presence of food in the stomach allows for a slower absorption of alcohol. The time it takes for food to enter into the small intestine is the rate at which the alcohol will get into your blood stream.

So as a general health and safety rule, women can have one serving of alcohol a day and men are allowed 2. Be sure that you aren’t “saving” you servings for the weekend and then binge drinking, which is dangerous behavior.

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Instant Fitness' Gym Jargon

Do you understand everything you hear at the gym or from your trainer? Are you sure you understand everything you've heard about fitness? Read these definitions and compare them to what you thought previously. Hopefully they will give you more insight during your workouts

Fitness-the body’s ability to meet physical demands, composed of four components; flexibility, strength, muscle endurance, and cardiovascular endurance.

BMI- Body Mass Index- an index of a person’s weight in relation to height that correlates with total body fat content. (A person may have a low percentage of body fat, but a high BMI if he is muscular)

Body fat analysis (percentage)- The percentage of fat in your body. This is difficult to attain, but can be found by hydrostatic weighing, skinfold tests, bioelectrical impedance, dual energy X-ray absorptiometry, and via the BodPod. Desirable measures for body fat percentages are 12-20 for men and 20-30 for women.

Overload-extra physical demand placed on the body. A principle of training is that for a body system to improve, its workload must be increased by increments over time.

Muscle endurance- the ability of a muscle to contract repeatedly within a given time without becoming exhausted.

Cardiovascular endurance- the ability of the cardiovascular system to sustain effort over a period of time

Aerodic- requiring oxygen; an exercise you can perform while still talking

Anaerobic- not requiring oxygen; a more intense workout (almost max level) you can do but cannot talk while doing

Target heart rate- the heartbeat rate that will achieve cardiovascular endurance for a given person; fast enough to push the heart, but not so fast as to strain it.

Reps- repetition; one complete movement as in a hammer curl

Sets- a group of reps.

Super Set-Two different workouts, back to back, with little rest in between. One set on each machine, then repeat.

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center