Beat Personal Training

Vacation is a time to get healthy!

Wed, 16 Jul 2008 15:40:00 GMT

Chris and i just returned from a lifetime dream vacation to London and Liverpool. Because of the tips and lifestyle that has been taught to us by the trainers at BEAT personal training, we were able to eat well on the road. It is easy, even in a foreign country to order off a menu and eat healthy. Look for grilled, not fried and of course vegetables and salad. We also took our own snacks for lunch, so we didn't have to eat out all the time. That doesn't mean we didn't have a occasional indulgence on vacation, but we didn't want to ruin everything we had accomplished on the BEAT program. Plus we didn't want to disappoint our trainer Matt by disrespecting all he has taught us about healthy eating.

It was also wonderful that Vic from the Mason location put together some exercises for us to do on the road too! Things like sit-ups, jumping jacks, mountain climbers, you know all that fun stuff!

We are learning the health never takes a vacation!

Brittany's Too Good to be Healthy Strawberry Shake

Fri, 27 Jun 2008 02:12:00 GMT

Trainer and nutritionist Brittany Murrison from the VOA BEAT gave me this great recipe that I love!

Blend 2 Scoops of Strawberry protein Powder from BEAT or Grocery store health food section
1 container of vanilla or strawberry "Carb Master," yogurt from Kroger brand.
1/4 cup of soy slender strawberry or vanilla milk from Kroger
ice

blend in a blender -tastes like a Strawberry shake!!!!

It's the Matt and Matt Show

Wed, 18 Jun 2008 01:55:00 GMT

It was fun having Beat's head trainer Matt Wiedermer and our trainer Matt Naegel, owner and Head Trainer at BEAT in West Chester, on our show Tuesday. Matt N. spoke about how Chris's endurance has improved 20-fold since starting with BEAT. He is healthier then when he was a teenager!

It is wonderful to see so many different people at BEAT, young, older, physically challenged and those that are working on getting healthier. There is no judgment at BEAT. Everyone is treated as an individual and there is no competition. You only compete with yourself and are never compared to anyone else. We all root for each other.

Matt W. gave some great healthy tips-

1. Drink a gallon of water a day ( get a container from the store or Bed, Bath and Beyond that holds a gallon.)

2. Eat 3 salads a day to ensure good nutrition. This can be 2 cups of greens at a time, not huge salads.

3. Work with a trainer if you can, or just get moving everyday. Be Active. walk, ride a bike, lift weights, play tennis. Exercise is the fountain of youth!

Florence BEAT's Head Trainer Brian Dubinski keeps you fit on "staycation," and vacation.

Fri, 06 Jun 2008 20:35:00 GMT

Vacation Shockers: 5 Tips to Keep You Fit
By Brian Dzubinski

Vacations are a wonderful time to get away from it all. A cruise, a camping trip or even a trip to visit the family for the holidays…an opportunity to take yourself miles away from your average routine.

But did you know that the average person gains almost a pound a day while on vacation?

That’s right! Lazy vacation days usually lead to one dreaded thing: extra pounds. As you embark on your next vacation adventure keep the following tips in mind and come home fitter than when you left!

Tip #1: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, play with the kids, and also serves as a great way to burn off that rich dinner you just ate!

Tip #2: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting a 5 star restaurant or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do is to eat it all because after all you are on vacation…right? However, that isn’t the best for your waistline!

When you order your meal either ask for a box to place half of the food in it for later or simply ask for smaller, healthier portions. If it is a Thanksgiving feast we are talking about RELAX; there will be plenty of leftovers later so there is no need to over indulge with this one meal.

Tip #3: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it-it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This vacation cut unhealthy snacking off at the pass by bringing your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are all a good start. By filling up on healthy choices you will be less likely to indulge with a less-than-healthy meal.

Tip #4: Avoid Fried Foods
While fast food is definitely convenient, with their low prices and quick service, this convenience is not worth the additional stomach fat. While avoiding fried foods is always good advice it is especially important when on vacation due to all of the extra eating and lack of exercise. Opt for the baked potato instead of the fries or a small side salad with your burger or chicken sandwich. You can still eat at these places but make smart choices.

If I still haven’t convinced you remember that heartburn and indigestion are never fun…especially while on vacation or driving in a confined space with family!

Tip #5: Team up with a Pro
Team up with your local fitness expert to help you reach your fitness goals before you go on vacation so you can travel with less guilt.

Brian Dzubinski, B.S. CSCS, is the owner of BEAT Personal Training in Florence, Kentucky, a private personal training center located on US 42. Brian can be reached at 513-319-0188 or by visiting www.beatpersonaltraining.com.
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It's the start of our second month!!!

Thu, 29 May 2008 20:57:00 GMT

Chris and I can hardly believe our journey with BEAT personal training. Who would have thought at the beginning of April that we would be 20 pounds thinner between the two of us and down over 20 inches on our bodies! And up several inches on Chris's chest, arms and thighs. He has lost a whole pant size, which was his original goal, already achieved!I I never thought I would see my husband doing 30 push-ups in a row on his way to 50!!!

if you want results log onto www.beatpersonaltrianing.com and check it out! Ask about thier 99 dollar special that includes a consultation and three workouts. We'd like to see less of you! But more importantly, a healthy you!

Exciting news! BEAT at Harper's Point is ready for you!

Sat, 10 May 2008 00:25:00 GMT

Damien Cook, head trainer for the Blue Ash and Loveland BEAT personal training centers, tells us that they are getting close to the opening for Harpers Point BEAT in the Shoppes at Harpers Point. They are opening soon and you can call for a consultation starting today!

The Grand Opening will be May 24th from 9-2. They will have free chair massages, nutrition information and a raffle to win a free training package. People can stop by for free food and meet the staff! We will be there for the massage!

Matt says "Break that fast and eat your oats!"

Sat, 10 May 2008 00:19:00 GMT

Here is a great tip from our trainer Matt about Americans and the way they view the most important meal of the day.

That is, they don't eat it, "breakfast." Its pretty typical that Americans tend to skip this very important meal. We wake up to close to our time to leave for work, leaving little or no time to prepare a descent breakfast. Or, other times, we scarf down a low calorie, fast digesting breakfast that is rich in high glycemic (high sugar) carbohydrates leaving out a significant protein portion, macro and micro nutrients, and some healthy fats.

"Whats the big deal?" you ask.

Breakfast is a critical meal. When you wake up in the morning you have essentially fasted for about 8 hours while you slept. (Unless you sleep walk to the fridge in the middle of the night) After this over night fast, a healthy breakfast helps with the following:
1. Regulate blood sugars
2. Regulate energy balance
3. Regulate "cravings" and overeating of highly processed, high fat, high sugar foods.

What does a good breakfast look like? Here is an example for a 2000 calorie diet.

5 Egg White Omelet with 1/2 cup Spinach and 1/4 Cup mushrooms
1/2 Cup Oatmeal measured dry (and, of course not instant...the real deal Quaker Oats)

If you haven't been eating breakfast for a while, this will seem like a ton of food...but if you stay disciplined and keep trying to take in the appropriate amount of food your body, it will eventually adapt and feel much better in the long run. Trust me, your body will thank you for it!

So listen to what your mom used to tell you..."EAT YOUR BREAKFAST!!!"

Live Right,

Matt

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It's week five!!!

Wed, 07 May 2008 01:01:00 GMT

WE are continuing to get great personal training from Matt at BEAT. You can get the same great training at all the locations. www.beatpersonaltraining.com Today I saw Dr. Pat Baker and he said "fitness is a journey, not a destination." Exercise is something you should do your whole life. We will all get old, but how do we want to get old- do we want to be sick and unable to do things or do we want to remain active in our golden years. I love that all kinds of people are at BEAT, a 70 year old woman who wants to start feeling better and live a longer life. a woman with a life-threatening condition they told her she couldn't cure, but she is defying the odds and BEAT is helping her to achieve a better quality of life through exercise. There are also people who have lost 80 to 100 pounds or more and atheltes that want to enhance their sport through weight resistance. it is nice to see we are all in this together, no matter what our goals are! Matt has promised to get me his Salmon recipe and tips from all the head trainers. More tomorrow!!!

It's Week Four Already!

Mon, 28 Apr 2008 01:26:00 GMT

It's Week Four Already!

It has been a great four weeks. Last week Matt did an "unofficial" measuring and weighing because he thought he saw a "metamorphosis" taking place. He was so excited to see the BEAT program working it's magic. Chris has lost 6 pounds and me, i've lost 7! But the even bigger news is in three weeks I lost 5 1/2 inches off of my waist and an additional 4 everywhere else. Chris has gained almost an inch in his chest and arms, which is why he looks broader in the shoulder. His tummy is also starting to shrink and have definition and he has also lost an inch there as well. It has not been easy, but it is so worth the time spend to eat and exercise right.

it's Week Four Already!

Mon, 28 Apr 2008 01:26:00 GMT