BEFORE YOU READ ABOUT FISH OIL

CHECK THIS OUT! Our Coach Chad has his VERY OWN martial arts program and this is his promo video>>>>You gotta see it!



Give Chad a shout if you are interested!

Fish Oil and Fat Loss

Whether you are out to lose a few pounds or just want to be healthy and fit , one supplement that you’ll want to make sure you aren’t neglecting is fish oil.  Fish oil is going to help supply your omega-3 essential fatty acids, which is particular type of fat that most people aren’t getting enough of in their usual diet program.

Fish oil is not only going to be vital for helping to boost your rate of fat loss progress, but since it is such an integral part of good nutrition, it’s also going to improve your health as well.

Let’s have a quick look at the main things that you must know about fish oil.

What Fish Oil Is

First we should note what fish oil is.  Fish oil will provide you with a combination of essential fatty acids, which are a type of fat that the body cannot make on its own. Therefore, you either must consume these through the foods you’re eating or else you need to take them in through dietary means.

Since many people aren’t eating enough foods that are rich in essential fatty acids, this means that supplementation is truly key.

Why Fish Oil Assists With Fat Loss

So now it’s time to assess why fish oil will help with nutrition and fat loss.  One of the biggest reasons why fish oil assists with fat loss is because it will help to boost your insulin sensitivity.  This refers to how well your body utilizes the glucose that you feed it whenever you eat carbohydrates.

If you have good insulin sensitivity, you’ll take those carbohydrates up and transport them into the muscle mass tissues.

If you have poor insulin sensitivity, you’ll store those carbohydrates as body fat instead.

In addition to this, supplementing with fish oil is also going to help to keep your metabolic rate stronger while you diet, making sure it’s running efficiently.

Furthermore, fish oil will also boost your recovery response between workouts so that you can exercise harder with each session you do in the gym.

Along with this, it also enhances your overall immune system, making sure that you aren’t falling ill nearly as often as you would if you weren’t taking it.

When To Take Fish Oil For Best Results

So as you can see, the benefits to using fish oil are incredibly numerous. For best results, you’ll likely want to take it just before the bed-time period.

A good source where I currently get my fish oils from are from Blue Star.

Dr Oz reveals AdvoCare Fish Oil in Blind Test as BEST!

See your Rev Fitness Coach for one of the best online resources for Fish Oil or send an email to revtraining@belsouth.net to talk to one of us today.

Fish oil can cause some people ‘fish oil burps’, where they burp up the taste of fish oil, so if you use it before bed, you avoid this occurring due to the fact that since you’re sleeping you won’t notice it.

Make sure that you aren’t overlooking the use of fish oil any longer. It’s a definite must if you want to improve your nutrition and see the fastest rate of overall fat loss possible from your diet and workout efforts.

Do you supplement with fish oil? How do you find its effects?

Rev Fitness Slapyourgrandma Broccoli Salad

YALL.

SERIOUSLY.

I COULD CHARGE FOR THIS RECIPE ITS SO GOOD.

First of all, its AMAZING.  Even better its a lot of green and a lot of raw foods which, if you watch Food Matters (btw- when the new shirts get in will get your free Rev T-Shirt when you bring your essay on it to your workout) has incredible metabolic and energy effects.  GOod stuff.

2 cups raw broccoli
1 cup raw cabbage shredded or cabbage slaw or broc slaw
1/4 cup shredded carrots
1 tbsp raisins
2 tbsp sunflower seeds
4 strips turkey bacon
2 tbsp plain 2% fage
1 packet stevia
.5 tsp white wine vinegar

Thats a big bowl of food.
400 calories
15 grams protein
9 grams of fiber

Delish!
 

The Real Hunger Games

I am super excited about this upcoming FREE nutrition workshop for our members!

Food can seem so complicated, and eating right is an everyday challenge. Eating right requires you to choose foods that will satisfy your hunger, provide nutrients for your body, and be economical on your budget.

So, with all that in mind, have you ever wondered what exactly is clean and healthy eating? Have you ever wondered exactly how much is a serving size? What's with all the fad diets? What's the Paleo diet? What's the Zone diet? How can I eat to lose weight or to stay lean? Is there any wiggle room for cheat meals? Can't this just be easy!? Well, actually, yes it can be! This month at Revolution Fitness we'll be debunking myths about healthy eating, getting real with you about what you should be putting in your body, and giving you tons of options to choose from for all of your breakfasts, lunches, dinners, and snacks. When you just don't want to plan anything anymore, you won't have to because we'll give you simple tools to make healthy eating, well, EASY!Are you already eating as cleanly as you can possibly eat? Need to overcome a plateau? Come learn how Advocare can help give you the edge you need as well as how it will help get you to your goals and keep you there. We'll have Spark on tap and perfectly balanced and healthy snacks for you to nibble on. 

We'll hammer in those macronutrient goals one more time, but we'll also talk more about how to adjust those percentages for your particular energy expenditure and training regimen. We'll also hit on calorie counting, how to get in good fat, water intake, and design a specialized food plan in house! All that for the price of what, you say? Well, you don't want to miss out on this great advice because it's FREE for the Revolution Fitness team.

Bring a pad of paper and a pen because you're not going to want to miss out on this amazing information. The single hardest part of total wellness for people to tackle is nutrition. Come form your attack for the battle on clean eating and WIN!


Facebook Event - RSVP TODAY!

See you there!

Anna

PS---


Another huge opportunity we are sharing with non-members - 4 days left to register and take advantage by the way!

***********BONUS MATERIAL**********


Here is a sneak peak into our last couple of WEEKLY MEMBER CONTENT PACKETS...enjoy!

Week of Monday June 4 Notes and Events

·   ARE YOU NEXT??  Our last contest yielded big time results for our members, and we would love to have you in the next challenge.  Everybody needs a little accountability and there are only 2 weeks left to register! Grab a friend and get in the game TODAY!  Grab a registration form at the front desk or click the link in the upper left corner of revtraining.com! You DON’T WANT TO MISS IT. The deadline is JUNE !5.

·   READY READY READY…READY TO RUN???  The Fool’s Gold Adventure Run on September 9 2012 is 6.5 miles!  Look out for training plans and invite your friends to train with you. More info at http://www.55nine.com/FGRun. 

·   Hope you guys enjoyed the healthy muffins after your workout last week.  We appreciate each one of you!

POWER TRAINING WEEK 1 LESSON: POWER SNACKS

During our power phase we build on the 2 components we’ve been training for in the last 2 months.  We have increased endurance and strength and now its time to add power into the mix.  Even more than ever it becomes important that you come prepared with the correct fuel to get the best results from the time invested in your training.  Eating these kinds of healthy snacks increases your performance and results for the same workout.  Its 1 + 1 = 3 instead of 2 kind of thing.  Here are some great power snacks for you for before or after training or anytime of day.

Snack	Calories	Protein	Carbs	Fat
3⁄4 cup Greek yogurt + 1 cup strawberries	140	18	17	0
1⁄2 cup low fat cottage cheese + 1 teaspoon pure cocoa powder + 1 pinch stevia + 1 banana (mix in blender)	202	16	30	2
1 scoop IsoSmooth Protein with water + 1 apple	233	30	26	1
3oz chicken tenders + 20 grapes	194	26	18	2
1 can tuna + 1 tablespoon salsa + 1/3 cup quinoa	205	31	18	1

Week of Monday May 28 Notes and Events

·   Register NOW for the HEALTHY HABITS CONTEST!  Earn points for each healthy habits and win a prize for the most points at the end!  Open to members and non-members.  Packets in gym and registration on line at revtraining.com

·   Member Workshops will be closed to public starting next month.  Please look for the sign up sheet and there is  space to bring 1 friend.  We are taking suggestions for next topic!

·   Team Rev Fitness Assemble!  There is a 10K in our future, watch for details. 

·   Please welcome our awesome new Rev Fitness Trainer, Nicki Hubbard, her bio was on the Facebook Page last week.  Not on our FB page?  GO NOW!

Strength Program Week 3 Lesson:    

Fiber is your Friend :)

By NIcki Hubbard, NASM CPT

What is fiber?

A variety of definitions of fiber exist. In an attempt to develop one definition of fiber that everyone can use, the Food and Nutrition Board assembled a panel that came up with the following definition: fiber is defined as carbohydrates that cannot be digested by the body. It comes from plant sources and is found in two different forms. The two categories of fiber include both soluble and insoluble fiber: Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes, apples, bananas, berries, barely, and some vegetables. Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables. A ratio of 75:25 insoluble to soluble fiber is most helpful for proper nutrition and wellness. Fiber offers a variety of health and wellness benefits which include and are not limited to weight control, diabetes control, heart disease prevention, and prevention and assistance with a multitude of bowel disorders.

Fiber for weight control

There is some evidence that bulking up, on fiber that is, could lead to slimming down. In a recent study of more than 1700 overweight and obese men and women, those with the highest fiber intake had the greatest weight loss over 24 months One of the reasons that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake.

Fiber for bowel disorders and constipation

Studies have shown that a high-fiber diet, particularly fruit and vegetable fiber, help to prevent diverticulosis and will decrease the risk of complications if you have it. Additionally, fiber aids in bowel disorder by decreasing transit time, increasing stool weight, and decreasing pressure within the colon. If constipation is a consistent problem, fiber may just be the way to go!  Both soluble and insoluble fibers are necessary for regular bowel movements. The way to go is to eat foods high in both soluble and insoluble fibers and drink lots of water to flush it down.

Recommendations for fiber intake

The average daily intake of fiber is about 5 to 14 grams per day. The current recommendations from the National Academy of Sciences, Institute of Medicine are to achieve an adequate intake of fiber based on your gender and age. The recommendations are the following:

Age	Fiber grams/day
19 to 30 years	25-35 g/d
31 to 50 years	25-35 g/d
51 to 70 years	25-30 g/d
70+ years	25-30 g/d

Some helpful hints about fiber

1. Increase slowly: slowly increase how much fiber you are eating daily until you reach your recommended amount. Increasing too quickly can lead to gas, bloating, and/or diarrhea.
2. Add the fluids: If you do not drink enough water with your high-fiber diet, you may end up with the problem that you are trying to avoid: constipation. Get into the habit of drinking a minimum of 1-2 cups of water at or between each meal and you will avoid any unwanted problems.
3. Don't go overboard: . Pay attention to how your bowel movements are responding to your fiber intake, and speak with your physician if you have any questions.
4. Space fiber intake throughout the day: You don't need to get all of your fiber in one meal. Be creative, and have sources of fiber throughout the day. Here are some ways to do this:

• Add ground flaxseeds, seeds, or nuts to your salad, soup, cereal, or yogurt.
• Keep frozen blueberries, strawberries, and raspberries in your freezer to add to cereal, dessert, shakes, or yogurt.
• Have cut-up veggies in small baggies available to take with you. Use them with a meal or as a snack.
• Choose cereal with a minimum of 5 grams of fiber in each serving; you can have it as a meal, alone as a snack, or with some yogurt.
• Beans and peas go with everything; put them in your salad, soup, or have them with your meals or snacks.
• Have veggies with your meals whenever possible. Anything that you add will count. The more variety, the more we eat, so have as many different veggies at one meal as you can.
• Use fruit with, or in between, your meals. Set a minimum number of servings to have each day and be sure to reach it. Always go for the fruit with the skin on and/or seeds for the fiber.

REFERENCES: Anderson, J. Am J Clin Nutr, Nov 1992; vol 56(5): pp 887-894. Bergmann, J. Gut, Aug 1992; vol 33(8): pp 1042-1043. Birkett, A. Eur J Clin Nutr, Sep 1997; vol 51(9): pp 625-632. Burkitt, D. Cancer, July 1971; vol 28: pp 3-13. Burkitt, D. Lancet, Dec 1970; vol 2(7685): pp 1237-1240. Cummings, J. Gastroenterology, Dec 1992; vol 103(6): pp 1783-1789. Cummings, J. Human Nutrition and Dietetics, Churchill Livingston, 2000. Eglash, A. J Fam Pract, Sep 2006; vol 55(9): pp 813-815. Fraser, G. Arch Intern Med, Jul 1992; vol 152(7): pp 1416-1424. Harvard Health Publications. Howarth, N. J Am Diet Assoc, Sept 2005; vol 105(9): pp 1265-72. Jacobs, D. Am J Clin Nutr, Aug 1998; vol 68(2): pp 248-257. Kritchevsky, D. Eur J Cancer Prev, May 1998; vol 7(Suppl 2): pp s33-39. Linde, J. I Phys Act; Nov 2006; vol 3: p 42. Low A. Nutr Res Rev, Nov 1990; vol 3: pp 229-252. Maki, K. Diabetes Care, Jan 2007; [Epub ahead of print] Mayo Foundation for Medical Education and Research. National Academy of Sciences, Institute of Medicine. National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. Painter, N. J R Soc Med, April 1978; vol 71(4): pp 305-306. Rigaud, D. Eur J Clin Nutr, Apr 1998; vol 52(4): pp 239-245. Ritz P. Am J Clin Nutr, Nov 1991; vol 54(5): pp 855-859. Roberfroid, M. Crit Rev Food Sci Nutr, 1993; 33(2): pp 103-148. Sepple, C. Appetite, Dec 1989; vol 13(3): pp 183-191. Stevens, J. Am J Clin Nutr, Nov 1987; vol 46(5): pp 812-817. The Weston A. Price Foundation. Time Magazine. Wolever, T. CRC Handbook of Dietary Fiber in Human Nutritio

Getting Ahead in The Fitness Business

If you are ever lucky enough to have someone copy what you do in your fitness business, then you are doing something right!  If you are passionate about what you do and committed to being truly awesome at what you do, it will happen to you too, if it hasn't already.

See, there are certain things in your business or ours that are easy to copy, so how do you stay ahead of the competition if you can always be copied.  The first thoughts you may have are about copyrighting and keeping things secret, or in protecting yourself. 

Truthfully, my opinion is that is typically more trouble than its worth.  And think about it, are you going to hire a lawyer and take someone to court and commit all that time when now you are budgeting every minute just to find balance? 

People can call their programs the same thing that you do, undercut you on price, and use the same website and even use the same marketing you use.  These are the small things most fit biz owners way overestimate their importance. I know I did.  But think about it, you can spend weeks perfecting names, prices, websites and marketing copy and as soon as the competition sees it, they can copy it.  

So how do you compete?

If you are a trainer/coach, learn the word KAIZEN...focus on being the best in your area and commit to getting better every day.  Are you committed to spending time thinking about each client each day and what you can do in your next session to meet their needs.  Are you willing to call them, take them on a grocery shopping trip, review their food plans, find out their purpose and driving "why".  Are you willing to keep educating your self to be the best resource for them in your workout programming and lifestyle coaching you can be.  Do you approach your session with them with respect, knowing its THEIR time, not your phone's, not your time to sit, not your time to socialize with them?  Do you treat those sessions as education sessions with them as well?

If you are a business owner, are you committed to getting to know your staff, to finding those you know have the passion to be a servant leader? Or are you just hiring anyone with muscles and a certification? Do you stay connected to them so you know what they need to be their best at what they do? Are you committed to investing in your staff, to their education, to making them the best they can be, hold them accountable, have high expectations, and make corrections?  Many will not.  Are you willing to create systems that keep the client first, strive to provide the best service that you as a team try to improve every day and hold everyone to that standard? Are you willing to invest profits back into the staff, the clients and the service you provide? Do you teach and model appreciation for the clients you serve?

If your business is focused on actually being better.  Whether a trainer or an owner, are you focused on relationships, adding value and delivering a better service than anyone else provides – you are going rise above because most people are not willing to care that much about the service and the clients they serve to match their actions with their lip service.  You will find you have almost no competition willing to do all of this.

I have noticed many will look busy.  But when it comes to rolling up your sleeves and keeping yourself to the high standard of adding value and creating a new higher standard of client experience and service, and holding yourself and others there, you will be among a small group. If you change the game so that the only way to win is to actually provide extraordinary value - they don't stand a chance.

That's why we focused on the word “TEAM” when we launched Revolution Fitness XTEAM. We know that personal training is inconsistent and so variable that there is no way to compare prices or results or locations really.  We wanted to make excellence a team effort and culture from the training staff to the clients.  We are committed to delivering the best culture and training in the industry and within a year were recognized by being voted Best in Lawrenceville.

That's not a fluke.

So when it comes to competition, the take home message is this:

You don’t beat them by offering a cheaper price.

You don’t beat them by putting them down.

You don’t beat them with fancier marketing.

You don’t beat them by worrying about what they are doing, period.

You beat them by being better.

Commit to doing that and they don't stand a chance.