Set your sights on success with Instant Fitness!

Surrounding yourself with positivity is proven to raise YOUR positivity. It’s a simple theory. 

Success IS possible.

It might sound really stupid, but honestly, it works. It’s as simple as believing in yourself, and once you know you CAN do it, anything is possible!

Find your favorite quotes and write them on stickies and paste them all around your house.

Write an inspirational quote on your mirror with a dry-erase marker. Even “You can do it” will give you a little extra boost.

Make a playlist of your favorite “get pumped” songs and play it on the way to work, an interview, at the gym, or any where else!

Make friends with someone who you admire for that passion and drive. They will inspire and motivate you more than you think.

These tips work well if you’re feeling depressed and down. All it takes is that first step.

Learn what else helps your emotions and success rate! Click HERE!

-Tony T

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)

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

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

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 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

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