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Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
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  1. Welcome Video

  2. Eat Like a Pro!

    We know that you might think eating 6 times a day is crazy enough. But, here is a sample of how you can eat like a pro!

    6:00am Protein Smoothie

     

    9:00 am Eggs

    12:00pm Wrap

    3:00pm Bar

     

    6:00pm Chicken

    8-9:00pm Dessert

     

     

    Lisa Wright

    “Explore” Your Personal Best Training Studio Services

    www.ypbtrainingstudio.com/services

    or sign up for our monthly e-newsletter by clicking here.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  3. Are Skinny People Healthier?

    By Terry Cobb, ACSM CPT

    Get the skinny on “skinny”

    As personal trainers, we often hear our current clients and potential clients tell us they would like us to help them get “skinny”. We see and hear this term everywhere we turn. The swim suit models, beautiful actresses and TV personalities. The media encourages the philosophy that skinnier is somehow “better”. Society, in general has begun to equate success and health with “skinny”.   Are skinnier people healthier than heavier people?   Well, let’s get the “skinny” on “skinny”.

    Recently, scientists at the Mayo clinic came up with an interesting discovery:   After comparing various health markers with the weights and body mass index numbers of thousands of adults, they found that more than half of those with normal weights and BMIs actually had “high body-fat percentages as well as heart and metabolic disturbances.” In other words, they had the same risks of coronary disease, diabetes, and other chronic illness as people who weighed much more.

    It appears it’s not your total weight but the characteristics of that weight—how much is fat and where it’s deposited—that matter most.

    This research, and its sobering implications for millions of Americans, led to the establishment of a new condition called normal weight obesity (NWO) or what we here at Your Personal Best refer to as “skinny-fat”. This is more than just the latest fat phobia. It’s worth paying attention to because the accumulation of fat in the body, especially in the belly and around internal organs, causes low-level inflammation that gradually damages tissue and blood vessels. (Think of it as metabolic rust.) So even though your weight or BMI may be within acceptable limits for your height and age, don’t be lulled into a false sense of security.

    Do your own analysis, starting with these steps:

    1.   Stop being preoccupied with pounds. As with total cholesterol, total weight is just one general assessment of your health. Seeing numbers that are within a healthy BMI range may actually disguise your heart disease risk. Keep them in perspective.

    2.    Measure your body fat. For a quick estimate of this key factor, wrap a cloth measuring tape around your naked waist just above your belly button. If your weight is fairly normal but the number you see above your navel is 35 inches or more (40+ inches
    for men), you may have NWO. For a more exact reading ask your personal trainer to measure your body fat. This can be done using a variety of noninvasive methods. If it’s higher than 30 percent (20 percent for men), you likely have NWO.

    3.   Get a blood test. Ask your doctor to order a thorough blood analysis at your next physical. Warning signs of NWO include low HDL (total cholesterol and LDL may be normal), along with elevated triglycerides, blood sugar, and blood pressure.

    4.   Target belly fat. If you’re diagnosed with NWO, take aim at visceral fat. Despite how entrenched it may seem, you can lose it. The keys are: Avoid the white stuff (white bread, rice, pasta, and other refined carbohydrates). Add monounsaturated fats, which target belly fat, to your diet. And do interval exercises to burn more fat and strength-training to build lean body mass.

    5.   Keep tracking fat. Just as you hop on the scale to keep tabs on your weight, do the same with your body fat. Have it measured periodically by your trainer at Your Personal Best Training Studio. A lot of the time, you will find that the scale’s numbers don’t reflect the actual fat loss/muscle gain you may have. Body fat testing will.

    Remember…

    Continue to eat smart and exercise, but accept your body for what it is and know you’re not unhealthy because of it. And remember, skinnier is not necessarily healthier!

    Find more information about “Skinny Fat“.

  4. Eating For Life – Indian Eggs

    By Lisa Wright, CFT-LCI

    My husband and I are not typically fond of Indian food but we loved the sound of all of these ingredients together. Often, we eat breakfast for dinner because it’s quick and easy. That was our experience with this dish; quick, easy and the florist in me loved the presentation that it made with the slices of orange and side of pita bread.

    Ingredients:

    • 1 sliced onion, chopped
    • 1/2 green bell pepper, cut into thin strips
    • 1/2 tomato, seeded and chopped
    • 1/4 teaspoon turmeric
    • 1/4 teaspoon chili powder
    • 1/8 teaspoon ground black pepper
    • 4 egg whites
    • 1/2 whole-wheat pita
    • 2 orange slices
    • 1 tablespoon fresh cilantro, chopped

    Lightly coat a small nonstick skillet with cooking spray and place over medium heat. Saute onions until golden, about 4 minutes. Add bell pepper and saute for about 2 more minutes. Add tomatoes and saute for another 2 minutes. Stir in turmeric, chili powder and black pepper. In a small mixing bowl, lightly beat the egg whites, then pour them over vegetables in skillet and stir until set. Warm pita in microwave for about 20 seconds. Place eggs and pita on a small plate with orange slices. Sprinkle eggs with cilantro.

    And of course here is the nutritional information on the Indian Eggs:

    Do you know about the healing power of tumeric? Find out more about tumeric here.

    “Explore” Your Personal Best Training Studio Services

    www.ypbtrainingstudio.com/services

    or sign up for our monthly e-newsletter by clicking here.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  5. Imagine Wellness

     Marcia Keener – ACSM Wellness Coach

    What does wellness look like to you? Where are you now and how do you imagine life might be for you as a result of behavior changes surrounding nutrition, fitness, or stress management? What do you really want for your life?

    I began my wellness journey approximately five years ago when diagnosed with high blood pressure and was confronted with the news that my sugar and cholesterol numbers were very near the top of the normal range. I knew had the genetic predisposition for both of these conditions. I also knew that scientifically/medically speaking, genetic predisposition was responsible for approximately 30% of the reason I was now on high blood pressure medication and was very nearly a diabetic. The other 70% of the responsibility rested squarely on my shoulders. I am responsible for the choices I make with nutrition and physical activity. Those choices will determine my wellness future – how much my family history would affect my life. I then began to think about just that question: “What does wellness look like to me?” I began to imagine my life in an entirely different way. I wanted to feel good about myself and my choices rather than persecuting myself for bad choices. I wanted to feel joy and excitement about each day.  I wanted to feel good physically and be medication free. I wanted to be physically able to enjoy a variety of activities and keep up with my nieces and nephews, who are a significant part of my life. Without realizing it, I had created a personal Wellness Vision – I had imagined a new way of life. My journey toward Wellness and Wellness Coaching had begun. While the journey has been rocky, occasionally and I’ve had some false steps and detours- I could keep that vision in my mind and would always have that touchstone to which I could return. As we all are aware, we must first know where we want to go before we can determine the steps that are necessary to move toward that vision.

    What do you want for your wellness future? How would your life be different if you made positive changes in your fitness activities, your nutrition choices, or your stress management? What is getting in the way of reaching that vision? What would you be doing that you cannot do now? How would you be feeling mentally, physically, and emotionally? Creating a Wellness Vision is the tool with which I begin coaching each client. Just imagine!!!

    “Explore” Your Personal Best Training Studio Services

    www.ypbtrainingstudio.com/services

    or sign up for our monthly e-newsletter by clicking here.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  6. Baked Chicken Parmesan

    Lisa Wright

    40 Minutes to prepare and cook sometimes seems like a long time after a day at work. Most of this time is just time in the oven for the chicken. I really like this dish as the chicken and the pasta reheat ok for lunch the next day. I just lay out some fresh baby bagged spinach on a plate and place the heated ingredients with a little heated sauce from a jar and voila! Lunch in a jiffy!

     

    Number of Servings: 2
    Ingredients:

    • 2 egg white
    • 1/3 cup Italian seasoned breadcrumbs
    • 4 Tbsp. reduced-fat Parmesan chesses, grated, divided
    • 2 chicken breasts, about 4 oz. each
    • 2 portions spinach fettuccine, (4 oz. dry uncooked)
    • 1 cup low-fat pasta sauce
    • 2 cups baby spinach leaves

    Directions:

    1. Preheat oven to 400 degree F
    2. Beat egg whites with fork in medium bowl. Mix breadcrumbs & 2 Tbsp Parmesan in a pie plate (or another bowl).
    3. Dip chicken breasts in egg whites, then in breadcrumb mixture coating well.
    4. Lightly coat a baking sheet with cooking spray. Place chicken on baking sheet, bake for approximately 12 to 15 minutes, turn over and bake an additional 12 to 15 minutes, until chicken reaches an internal temp of 165, or is no longer pink in the center.
    5. While chicken is baking, prepare pasta according to package directions.
    6. Warm pasta sauce in a small saucepan over medium low heat.
    7. Divide spinach leaves between two plates. Layer the warm pasta and chicken over spinach. Top with pasta sauce and remaining Parmesan cheese.

    “Explore” Your Personal Best Training Studio Services

    www.ypbtrainingstudio.com/services

    or sign up for our monthly e-newsletter by clicking here.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  7. Improve your Weekly Fitness Test by 10%

    Lisa Wright, CFT, LCI

    Do you want to improve your fitness starting THIS week? Well, it’s about time and the good news is you’re only five steps away from a healthier you.

    Step 1: Perform your own fitness assessment
    Your fitness may be better than you think. Recording your baseline fitness score will give you a benchmark against which to measure your progress. Consider recording the following:

    • Your pulse rate before/after you walk 1 mile
    • How long it takes to walk this mile
    • How many pushups can you do at one time (from your knees or military style)
    • Sitting front reaches. How far can you reach toward your toes without bending your knees
    • Measure your waist at the belly button with tape parallel to the floor
    • Your body mass index

    Better yet! Grab our fan page coupon and come in for a Body Composition and Fitness Assessment for 1/2 price!

    Step 2: Decide on a fitness plan

    There’s an old cliché, “Failing to plan is planning to fail”.  As you design your fitness plan, keep these points in mind:

    • Have reasonable fitness goals. Do you want to lose fat or gain muscle? Do you have a special event ahead of you? Have a clear and stated goal to work toward.
    • Balance your exercise routine. Strength training at least two days per week is considered maintenance. 150 -180 additional minutes of cardiovascular activity per week would be necessary for fat loss. Mix it up, keep it fun!
    • Pace yourself. Don’t jump off any cliffs with all of this. Begin slowly and consult a medical professional if you have any limitations.
    • Build activity into your daily routine. Schedule your exercise time in like you would any other appointment. Split it up during the day, park across the parking lot, take the stairs, walk the dog – I know, you’ve heard all this before!
    • Plan to include different activities. Cross train means mix it up! Keep it fun. Most triathletes are just this because it’s not boring. Run/walk, bike, swim, strength train, etc.
    • Allow time for recovery. Your body will actually tone and condition during your rest time. Build this in as well. Soreness or injury is NOT a sign of progressing – feeling rested and ready to go again is your sign.
    • Write it all down. Journal everything! I know this takes time. Putting it all onpaper is how to markedly review your progress.

    Should you choose to hire us, at the end of your body composition and fitness analysis, we will make recommendations toward a customized fitness regime just for you.

    Step 3: Determine what equipment you will use

    Aside from a good pair of athletic shoes, you want equipment that’s practical, enjoyable and easy to use. You might even want a training session with us to learn about all the possibilities before making this purchase. Used and homemade equipment is another option.

    Step 4: Ready, Set, Go!

    Warm up and cool down. Use easy walking and gentle stretching before and after your sessions for 5 – 10 minutes. As your stamina improves increase the amount of time you exercise from 30 to 60 minutes six days of the week.

    • Split train if you have to. If you really want to stimulate your metabolism, break up your sessions into two or three 20 -30 minute bursts. This might even fit into your schedule better.
    • Make it fun.Be creative – we learned only last Friday that sandcastle building can burn up to 240 calories in one hour.
    • Listen to your body.Out of the ordinary symptoms are sure sign that you may be pushing yourself too hard.
    • Make decisions, be flexible.Whether for emotional or physical reasons, if you just don’t feel good, give yourself permission to take off a day or two. Getting started in the first place was the only hard part, a day off here and there will do you good.

    Step 5: Check back in with yourself often

    Retake your fitness assessment again (at the longest) 6 weeks from when you started and again every three to six months. This assessment will determine how it’s going and what you may need to tweak in order to keep progressing. You may be surprised at your progress and how well it is going. If it’s not broken then there is nothing to fix – just keep your momentum going.

    For motivation, join our Facebook Fan Page and monthly e-newsletter. You could ask a friend to exercise with you, or find some new and interesting activity. Phase out your old habits with loving kindness as you embrace the new and healthier you.

    “Explore” Your Personal Best Training Studio Services

    www.ypbtrainingstudio.com/services

    or sign up for our monthly e-newsletter by clicking here.


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com