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)

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