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)

3 Helpful Ways To Reach Your Weight Loss Goals!

How many people have set goals such as “losing (insert amount here) pounds by…?” Most people are amped about their new goal and cannot wait to begin. They will buy new workout equipment, clothes, fitness videos, or even join a gym. Unfortunately, those same individuals will not go through with completing their resolution. They just wasted their money on products and services that will never be utilized. However, there are 3 surefire ways to successfully reach your weight loss goals.

1. A Positive Attitude: A lot of people are in love with the idea of losing weight, but not with idea of putting in the time and dedication to lose the weight. A positive attitude can guarantee that you are victorious while working out.

2. Consistency: No matter what you do you must be consistent! A great way to be consistent is by following a workout regime. Everyone is different and has their own personal weight goals; therefore, everyone’s schedule will vary as well.

3. Accountability: I have explained to my clients how being accountable for everything that they do will keep them focused. They must take responsibility for all of their decisions – good or bad. A great example is by recording what and how much you ate for the day.

Another great way to follow through with your goals is by joining the Instant Fitness team today! 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)

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)

Instant Fitness shows vegetarians how to get adequate protein

The main concern that meat eaters have with vegetarians is that they think the herbivores can't get enough protein. They thought wrong.

There are many ways to get an adequate amount of protein in a meat-free diet, it just depends on the extent of the diet.

Is meat the new fashion trend?

Those who eat dairy and eggs have an easier time reaching an adequate protein intake. Dairy like milk, yogurt, and cheese have a great amount of protein. Also, egg whites are an excellent source. In fact, they are so perfect that they are used as the reference protein (base measure) for all other proteins.

If you prefer to omit eggs and dairy, there are other options. Proteins are simply strands of different amino acids stuck together. Animal proteins have most if not all essential amino acids in them. Some foods like hearty grains have a handful of amino acids and other foods like legumes have another handful of completely different amino acids. When these two different food groups are eaten in combination (over a 24 hour period), they are considered as making a complete protein. This means, by adding two different foods, legumes and grains, you'll be getting the same essential amino acids you would be getting if you were to eat meat.

Quinoa is a grain that's known for it's high protein.

Protein shakes are a great option for vegetarians and meat eaters alike. If you prefer no dairy, there is a plant-based protein as well as whey protein. I have seen many vegan protein powders on the market as well.

Your protein intake should be one gram per pound of lean body mass you desire. If you're 130 lbs and want to be a buff 200lbs, eat about 200g of protein every day. If you're 300lbs and want to be a lean 190, eat 190g protein.

Tony T
Instant Fitness
Atlanta Personal Trainer
(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