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)

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)

Choosing Your Personal Trainer: Find Atlanta's BEST Personal Trainer Here!

Are you looking for a personal trainer? Click here!

Part of picking a personal trainer is knowing what exactly a personal trainer does. A personal trainer is someone who will help you reach your fitness goals, whether it be to loose excess weight or gain muscle. He is also someone that will push you to your limit and make you achieve things you never thought possible. He will bring the following things to you in each session: fitness knowledge (how much to lift, what cardio to do, etc), accountability (you will have homework!), and guidance.

My sessions, whether an hour or thirty minutes, will consist of exercise routines customized for your fitness level. I strive to do this because I believe it is an important part of my any fitness program. If I start at a level too high for you, you may get discouraged and you wont be training your body safely and correctly. I have you hop on the treadmill for a few minutes to warm up your body and then we get started. Depending on your fitness level, we will do exercises to meet your goals. I like combining exercises like shoulder presses with leg presses because you can get faster results. We will hit all of your muscle groups in the session whilst keeping your heart rate up.

No matter who you choose to be your personal trainer, they should have the following qualifications:

-Certified by a nationally accredited company

-Experience. They should have enough experience to where you feel comfortable working with them

-CPR and First Aid Certified

-Attentiveness. A trainer should be able to listen to you and know when you’ve had enough.

As well as these qualifications, a good personal trainer will always tell you that you’re doing a great job. He will also remind you of your goals and keep track of your progress.

No matter who you choose, make sure whoever you pick is someone you can work with. Most trainers will do an assessment before you start a fitness program. This will give you the opportunity to get a feel for the trainer’s personality and how you will work together.

Now all you need is a personal trainer! CLICK HERE for the BEST trainer in ATL!


-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Current Happenings at Instant Fitness

I have just started the SIXTH WEEK of Bootcamps! I am so happy to see so many people at the Instant Fitness Bootcamps in Lindbergh City Center every week! It is great to see so many energetic people in this community!

Instant Fitness has been making some great changes and additions. As well as hiring a new trainer, Montrele Washington, we’ve added new team members to facilitate in our growth. Also, we are updating the website on a regular basis to provide accurate information. We are working hard to provide a better service for you!

T-shirt sales have been through the roof! We love that you love our “wanna new birthday suit?” T-shirts! And within the next month we will be getting more colors and designs.

Besides these updates, we are planning to add a nutrition and wellness consultant and more specialists to our team. We are expanding into a bigger company that will provide the best health and fitness service in Atlanta. Our main goal is to provide instant but permanent results and lifestyle changes that will make our clients healthy and inspire others to join. This new expansion will be unlike anything the fitness world has ever seen before and we are very excited to bring it to Atlanta!

Thanks again for supporting Instant Fitness University and the Instant Fitness Team!

To stay up to date on all of the happenings at Instant Fitness by clicking here!


-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

CHECK OUT THE NEW BOOTCAMP COMMERCIAL!

Hope you enjoy it!

View more videos and stay up to date with all the current happenings of Instant Fitness here!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

The Truth about your Stomach: Instant Fitness Gives you the Facts

True: You cannot lose weight in specific areas only; your body loses weight first where it puts it on first.

True: You can tone your stomach by doing abdominal workouts. You just cannot expect to burn the extra fat on your stomach by doing sit-ups alone.
True: you can get those abs you've always wanted. Click here to get them!

True: Cardio, especially interval training, is the best way to burn fat quickly.

Remember, your body is like a machine, all the parts must be working for something to change. In this case, you cannot just do abdominal workouts and expect your stomach to magically shrink three sizes. If you are carrying extra weight, you need to help your body burn more fat. The most efficient way to do this is through interval training. Interval training can be done on a treadmill, on foot, or on a stationary (or regular) bike. This workout includes high-intensity and low-intensity intervals, usually 30secs to 4mins long. For instance, if you are running on a treadmill (there is usually an Interval setting that you can customize), you should do about 30 seconds of sprinting and 30 seconds of walking. Repeat for about 20-30 minutes, or as long as you can handle. Over time you will increase your aerobic capacity. Because you are working at a higher intensity (as opposed to a lower intensity for a longer amount of time), your body will have more energy after your workout to burn fat. Don’t forget, you have to keep all parts of your body in line if you want to burn fat, so keep your diet in balance and you should be on your way to a slimmer you!

Get that waistline you always wanted! Click here to get free workout videos to get you there!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Growing Pains: Tony Tiamiyu teaches you about your mucles

Learn how to get ripped and cut, CLICK HERE!

Many people know HOW to build muscle, but not many know WHY lifting heavier weights makes bigger muscles. The science behind it is simple.
You should first remember that the human body will do all that it can to repair itself to a healthy state.

When you lift a heavy weight, your muscles go through stress, which causes very small tears in your muscles. Ever felt sore the day after the gym? You are sore because your muscles are torn. But here's the best part: they are repairing themselves! Just like a scab on the outside of your body that helps heal wounds and scratches on the skin, your body repairs tears inside your body. Thus, just as a scar is a deformed or different part of your skin, your repaired muscles become larger. So, since your muscle has now grown in size, it has compensated for the weight you once lifted. You will now be able to lift a heavier weight.
Bodybuilders gain muscle quickly by constantly putting their muscles through stress. They lift very heavy weights and change their workouts frequently so that they shock their muscles.
In order for your body to repair your muscles, you must help it out. Make sure you get plenty of rest and recuperation, about 48 hours between workouts of the same muscle groups. Also, you need to make sure you're getting the right amount of protein to help repair, complex carbohydrates to have energy to get through your workouts, and a healthy source of fat. Protein can be in the form of powder or meat about 1-1.2 grams per each pound you weigh). Complex carbs are such carbs that aren't refined. And Whole Wheat (and sometimes whole grain) products will do. Just make sure "whole wheat flour" is within the first 4 ingredients on the label. You can also use fruit to fulfill the carb requirement. Healthy fats include avocado, olive oil, nuts, and seeds. And always make sure you are getting a balanced diet.
I hope I have enlightened you on the process of muscle gain. The body is a wonderful machine!

Get more tips on how to gain the most muscle in the least amount of time!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Instant Fitness Bootcamps! with Tony Tiamiyu

Keep up to date with Instant Fitness by clicking HERE!

I was glad to see about 15 smiling faces at the first official Bootcamp at Lindbergh City Center! A huge Thank You goes out to all who have come to the Bootcamp and brought their friends along with them! Please invite your friends, coworkers, and family to join you. You'll be surprised at the bond you will make with your community.
Here are some pictures from the past week:
    

 

 

 

 

 

 

In these bootcamps, we did a 5 minute warm-up with jumping jacks, jogging, etc. Then we moved on to a short run around the area. Afterwards we did leg exercises, more short runs, arm exercises and one more short run before cool down. We finished off our class with stretches to improve our flexibility and to make sure our muscles weren't too sore the next day.

Thanks again for those of you who came! If you haven't made it to one yet, the next bootcamp is at 8AM tomorrow (Saturday) morning.
I had a lot of fun with everyone, and I hope you've been inspired to be the best you can be!

Learn more about our bootcamps HERE!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center