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)

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)

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

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

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

You Are What You Eat: Nutrition Tips from Instant Fitness

Not enough info here for you? Click here for more tips from a professional!


Five of the top killers in America, heart disease, cancer, stroke, diabetes, and hypertension, are influenced by a number of factors, but are all linked to diet. True, you cannot change your inherited susceptibility to these diseases, but you definitely can do your best to prevent them by what you put into your body. If you eat mostly processed foods, fried foods, sodas, and fast foods now, you will likely develop a degenerative disease in the next 20 years. Try and remember people you know who have had a heart attack, a stroke, or diabetes. What did their diet mostly consist of?

On another note, you can’t expect to loose much weight if you don’t change your diet. If you exercise 3 hours a day and still eat what you’ve always eaten, you will only get so far. And the changes you would make wouldn’t be permanent. In order to loose weight, your body must use up more calories than it takes in. This means, you need to adjust your diet to your current activity level. This can be hard to do, but there are ways to measure your daily calorie requirement. Visit http://www.choosemyplate.gov/myplate/index.aspx to calculate your calorie requirement. This site also has other interactive tools that can help you assess your calorie intake, http://www.mypyramidtracker.gov/

In oder for you body to function at it’s highest level, you will need to make sure you are getting all the right nutrients (carbs, proteins, fats, vitamins, minerals, and water).

More tips HERE from our health professionals at Instant Fitness!


-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

Bulk Up: Tony Tiamiyu will show you how!

We can show you the way to the quickest way to bulk up! Click here!




If you’re looking to bulk up and build muscle, this blog will fill you in on all you need to know. First, it is very important to shock your muscles so your body has to adapt to your demands. Recall the July 18th post where muscles repair themselves after they go through stress. So you should either increase the amount of weight lifted, or the amount of reps. Also, you can change up your workouts so that your muscle groups don’t get used to the same workout. To help your muscles grow and repair, you need to give them the right kind of food. Compose your diet of lots of lean protein. This protein will replace the muscle tissue (protein) that you used in your workouts. A good way to get your protein is through protein shakes, egg whites, chicken, steak, tuna, salmon, nuts and seeds, and beans. 

Here’s how you calculate your personal protein intake: Divide your weight in pounds by 2.2 (this will get your weight in kg). Then multiply your weight in kg by .8-1.8. Choose a higher number if you are more active and want to build more muscle. This final number will be the amount of grams of protein you will need to consume daily.

Don’t completely omit fat from your diet because your body needs fat too; just keep it at a healthy level. Lastly, keep you the daily maintenance on your body; make sure you’re getting plenty of water and rest.

Get help bulking up! Check out our website!


 -Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center

The World's Best Stress Reliever: Instant Fitness Bootcamps!

Relieve stress, sleep better, look younger! Learn how!

I really enjoy the natural high my body gets from working out and how it seems to make other elements of my life very clear. When you finish a challenging exercise, you can actually feel the healthy flow of blood through your veins and feel a renewed source of energy. Your mind will be clearer because of the increased levels of serotonin released when you exercise. Also, exercising releases endorphins throughout your body so you feel happier! Besides feeling happier through  those endorphins, you will start to see positive changes in your body that will make you less moody and more motivated.

You might not realize it, but as you exercise, you are staying focused on a particular task. Whether it be a game of tennis or spin class, exercising almost forces you to meditate so that when you are finished, you have forgotten about your troubles. It is really incredible how the mind and body are so dependent on each other!

For more information about stress and it’s affects on the body and mind, click here.

Got stress? Learn how to get rid of stress for good!


-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