All Entries Tagged With: "az"

Personal Trainer Certification Guide

When looking for a fitness trainer or personal trainer, it’s important to find a credentialed Certified Personal Trainer (CPT) who knows their business.  While the criteria for different certifying agencies may vary slightly, you want a trainer with a diverse background in physical fitness and exercise planning.  Even with a nationally accredited personal trainer certification many new trainers are inexperienced or lack a background in physiology, kinesiology or nutrition.    The best trainers have not only worked within the fitness, health and wellness fields previously, but have prior knowledge to health from an academic institution.

The top ten most well known nationally accredited certifying agencies for personal training, accepted by most national gyms such as LA Fitness, 24 Hour Fitness, Golds Gym & Equinox are ACSM the American College Of Sports Medicine, NASM the National Academy Of Sports Medicine, NSCA the National Strength And Conditioning Association, NCSF the National Council On Strength And Fitness, NFPT the National Federation Of Personal Trainers, ACE the American Council On Exercise, CI the Cooper Institute, NESTA the National Exercise & Sports Trainers Association, IFPA The International Fitness Professionals Association and ISSA the International Sports Science Association.

Each of these certified fitness-training agencies are NCCA-accredited programs (National Commission for Certifying Agencies) aside from the ISSA. This national commission only accredits programs that meet or exceed its standards for personal training and physical fitness training curriculum.  While there are various other accreditation organizations, in terms of personal training, the most valuable certifications are NCCA recognized.

Each of the nationally accredited CPT programs mentioned above vary slightly in terms of curriculum, program format i.e. emphasis on nutrition, exercise planning, kinesiology etc, recertification requirements, program materials & cost, but all share specific similarities.  For example, any worth-while agency will include education concerning client health-fitness assessment, exercise technique, fitness program design, nutrition, client relations & administration, as well as a CPT professional scope of practice and responsibilities.

As mentioned previously, it’s also important to have a personal trainer with an academic background in the health-science fields such as biology, physiology, kinesiology or nutrition.  This is due to the fact that anyone can study to become a personal trainer through one of the accredited programs, but at the same time might lack the background to thoroughly understand the underlying scientific principles of health, exercise, metabolism and diet. In fact, individuals who have a diverse medical or science background often have a better understanding of the effects of proper exercise than a CPT.

Another option for personal training certification is receiving a personal training degree, diploma or certificate from a trade school or college program that is accredited by the government instead of the NCCA.

Becoming a certified personal trainer can often be costly, with the exam alone costing anywhere from $50 to $279. More so, if you choose to buy all of the test preparation materials, take a workshop and purchase textbooks, the cost can total upwards of  $800, with even more costs for re-certification.

Here’s the breakdown for our top four picks personal trainer certifications:

*Both NCCA & non-NCCA accredited

National Academy of Sports Medicine (NASM)

A NASM personal trainer certification is NCAA-accredited and accepted by most employers and gyms. The exam alone costs $549, but is included in all of the study packages. NASM preparation packages rang from $599 to $799.  The requirement for recertification is every 2 years and costs $700.

American Council on Exercise (ACE)

ACE is also an NCAA-accredited personal trainer certification that is highly recognized within the personal training and sports club industry. The current cost of the PT exam is $219.  In addition to the cost of the exam, ACE study materials range from $150 to $580.  Unique from other agencies, ACE also offers an online study program in addition to their study materials. The requirement for recertification is every 2 years for $400.

National Strength and Conditioning Association (NSCA)

NSCA is another highly respected NCAA-accredited personal trainer certification.  Different from other agencies, NSCA is known for their preparation for special-needs populations.  For this reason, their exam is known to be one of the more difficult certifications processes. NSCA exam fees range from $235 to $400 depending on membership type. The requirement for recertification is every 3 years for $500.

International Sports Sciences Association (ISSA)

The ISSA is one of the only non-NCAA-accredited personal trainer certification that we’ve discussed, which is also reasonably well recognized within the fitness and sports clubs industry. ISSA certification is ideal for first time trainers seeking part-time or free-lance employment. The program fee is $595, and the course and exam are 100 percent available online. Recertification is required every 2 years for $600.

Lose Belly Fat Fast!

Over 700,000 Phoenicians across Arizona search online monthly to find out how to loose belly fat and reduce the amount of body fat they carry around.  With that said, loosing weight and keeping it off can be two completely different challenges. We know that abdominal weight-loss can be one of the most difficult and challenging aspects of fitness training and maintaining your ideal physique.

Luckily, Scottsdale, Arizona based celebrity personal trainer Lucas James know’s just how tough it can be to shed those extra pounds, especially with the holiday season quickly approaching.

So here are a few exercise and nutrition tips from the pros to help you build the abs of your dreams.

In terms of exercise and belly fat, a consistent cardio regimen is crucial for burning those extra calories and slimming down in the midsection.  Whether outside or indoors, work through ‘intervals’ of varied intensity and speed while jogging, running or cycling. If you are resistance training or lifting weights, try to keep the pace quick.  This will help to increase your endurance as well as keep your metabolism elevated.  Aside from a high-intensity cardio program, its important to sculpt the abdominal muscles, obliques included, underneath to achieve the desired six-pack physique.   A few ab workouts include bicycle crunches, v-ups, toe touch crunches, stability ball crunches, planks and side planks.  Any combination of these exercises will help you target your core muscles including both upper, lower and side abdominals.

When belly fat is concerned, nutrition is key.  You can do sit-ups and crunches everyday, but unless you maintain a proper diet, you’ll be sporting a keg instead of a six-pack forever.

Nutrition Tips: Eat the right types of foods, with the right portion size, at the right time.

While eating low-fat, low-sugar foods is a must when fat-loss is concerned, eating them in the correct portions is just as important.   When trying to loose fat, especially around your abdomen, caloric restriction is important. This means eating fewer calories than you burn to create a deficit and burn fat.  Fruits and vegetables are perfect snacks, supplying your body with clean energy for exercise as well as nutrients and minerals for proper growth and development.   Aside from eating the right foods in the right amounts, its important to eat them at the right time. This means, if you’re engaging in strenuous or high endurance exercise, fuel your body at the right times before and after to maintain energy levels while promoting lean muscle growth afterwards by incorporating high-protein meals within half an hour after working out.

A few healthy foods for weight loss include:

Leafy greens, such as spinach, contain only about 40 calories per serving and satisfy 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for proper body functions such as muscle contraction.  Shoot for three servings daily. Try adding a handful of spinach into soups, salads, sandwiches, buckwheat pasta dishes or stir-fry.  Other leafy greens include arugula, broccoli rabe, or broccolini.

Egg albumin is known to be a complete or perfect protein source because of the amino acids it supplies. Egg whites have a great balance of essential amino acids (the protein building blocks our bodies use to manufacture everything from muscle to neurotransmitters). We like them because they help curve your appetite when eaten in the morning!

Men: Fat Burning & Testosterone Building Foods and Supplements

Building Testosterone with Food

Testosterone is a steroid hormone that is found in both men and women.  In males, it is the primary anabolic steroid sex hormone that is highly responsible for the proper growth and development of muscle mass and bones, aside from influencing  mood and energy levels.  If you are looking to increase natural testosterone production, some foods can help. While testosterone can only be produced by the body, certain foods have nutrients that will affect how much the body produces.

People often try to synthetically boost their testosterone levels through the use of supplements for its pro-body building, but these often come with detrimental side effects.  If you are looking to increase your natural production of testosterone, try eating specific foods that are high in protein and key components that can boost natural testosterone synthesis.

Cholesterol

Cholesterol is a vital component for our bodies, especially when hormone synthesis is concerned. Even though our body makes endogenous cholesterol on its own, cholesterol is usually considered as bad, due to its tendency to cause plaque buildup and arterial heart disease.  It is however in a sense, the chemical back-bone of testosterone.  Two foods that are high in cholesterol are eggs and red meat.  Watch out for the high levels of saturated fat found in both eggs and red meats.

Fats

While both fat and cholesterol can both be harmful to our health in large amounts, they can help to increase natural testosterone levels.  This includes unhealthy saturated fats and the healthier monounsaturated fats. Some foods that contain healthier fats are olives, seeds, nuts and avocados.

Indoles

Estrogen is a female-dominant hormone that is also found in small amounts in males. When levels of this hormone elevate, testosterone production goes down. Dietary indoles may help reduce the release of estrogen and promote a growth in  testosterone levels.  Most cruciferous vegetables are high in indoles, such as brussel sprouts,  broccoli, cabbage and cauliflower.

Zinc

Zinc is a mineral involved in proper red blood cell formation, blood clotting, tissue repair and bone health. But it has also been found to increase sperm production and boost testosterone.  Zinc can be found in high amounts in beef, pork, turkey, chicken liver, oysters pumpkin and other seeds and nuts such as almonds.

Salmon

Salmon is one of the best foods to increase testosterone because it is a good source of both zinc and vitamin A. It also has omega-3 fatty acids, which reduces globulin in the body. Globulin is an enzyme that binds to testosterone, rendering it useless.

Spinach

If you want to add some vegetables to your testosterone building diet, consider spinach. It has one of the highest levels of vitamin A among leafy green vegetables.

Tomatoes

Tomatoes are an easy food to add to any meal. They are high in vitamin A, which is another nutrient that increases testosterone production.

Supplement: Tribulous (natural supplements for testosterone)

Fat Burning Foods

It’s no secret that weight-loss can be a painstakingly tedious process.  While loosing those extra pounds may be hard, keeping them off is harder. Long-term weight loss must be accompanied by adequate physical activity and safe exercise, but proper nutrition and diet can help jump-start your metabolism and augment your body’s fat burning potential. Here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel for fat burning foods that will helop you eat for a leaner body.

-BEVERAGES-

Current research suggests that Green Tea may help to lower cholesterol and decreases the risk of diabetes and stroke.  As an added bonus, the low levels of caffeine in tea help to boost  metabolism and burn fat.  The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer.  It’s thought that EGCG causes the brain and nervous system to run more quicker, helping to burn more calories.

A recent study by the Nutrition Institute at the University of Tennessee at Knoxville. Suggests that low-fat calcium may help reduce body fat. The study shows that three to four daily servings of low-fat diary products can help augment our body’s fat-burning machinery.  Milk contains high levels of calcium, which acts as a metabolic signal to reduce body fat storage. Milk is also a rich source of the ‘good’ complex carbohydrates, which help to keep insulin levels lower after eating a meal.

Similar to Green Tea, Coffee contains caffeine, which helps increase your heart rate and in turn your metabolism, helping to burn more calories.  It important to use skim milk as a creamer and use little sugar or none.

-FIBER-

Fiber helps to reduce the rate of absorption of fat to our blood stream, leaving us less bloated and cleaner internally.  It is one of the few functional foods approved by the FDA to help lower cholesterol levels, reduce the risk of colon and G.I. cancers, and aid weight loss.  Here are a few high fiber foods:

Berries are one of the best foods for fat burning, as they’re an excellent source of fiber.  Aside from its digestive benefits, fiber in berries helps us stay satiated longer and aids the metabolism of dietary fat in our meals.

Oranges have one of the highest fiber contents of all fruits.  Recent research suggests that higher fiber diets are associated with decreased adipose (fat) tissue.  Oranges are also packed with healthy minerals and vitamins such as Vitamin C.
Whole grain cereals are a terrific source of both complex carbohydrates and fiber, helping to keep our energy levels up while maintaining a blood sugar and insulin levels after a meal.  When insulin levels spike due to a meal high in sugar or simple carbohydrates our bodies revert to a fat storing mode.  Eating foods that reduce spikes in blood sugar can help our bodies avoid excess fat storage.  Oats are a great example of a cereal that is rich in fiber.  Since oatmeal is slowly it doesn’t cause a big spike in insulin the way simple carbs do.

-PROTEINS-

Turkey is an excellent source of lean protein, which helps boost metabolism.  The more lean muscle our bodies have, the more efficiently we can burn fat. Turkey breast can be used just like chicken, so try turkey burgers, stir-fry, or skewers!

Chicken similar to turkey, is full of metabolism-boosting protein.  Researchers have found that men who increased their protein intake and reduced their carbohydrates increased the number of calories they burned each day by up to five percent.

Salmon contains Omega-3 fatty acids, which can alter the levels of a satiety hormone found in fat called leptin. Lower leptin levels are associated with a higher metabolism.  Aside from the cardiovascular benefits, the good fats in salmon will help reduce the bad fats in our blood stream.

Tuna can also help reduce the level of leptin the bodies.  Lower leptin levels have been associated with faster metabolisms that burn fat more efficiently.

Pork is an excellent source of protein. The more protein you consume, the harder your body has to work to digest it, helping to burn calories in the process. It’s important however to keep your cuts of pork lean.

-VEGETABLES-

Jalapenos and Habaneros contain capsaicin, the chemical responsible for the fiery heat and spice they contain. Aside from their kick, the capsaicin within can help to speed up our heart rate and boost metabolism.  A recent Canadian study found that men who consumed coffee and red pepper burned almost 1,000 more calories a day than the control group.

The Best Vitamins and Supplements for Women

Overview

Vitamins and supplements play a major role in women’s health and should be taken to ensure proper health. Most women do not get all the nutrients that their
bodies need from diet alone Scottsdale and Phoenix, AZ areas. While it is advisable to eat a variety of healthful foods, it can be difficult to ensure complete nutrition just from food. Taking a multi-vitamin is one way to consume the vitamins required for optimal health. Some women choose to take individual vitamins instead of or in addition to their daily multi-vitamin. Certain vitamins are important for all women, especially those of child-bearing age.

Folic Acid

Women of childbearing age should take a supplement with 400 mcg of folic acid, or folate, each day. Folic acid helps to prevent neural tube birth defects. Examples of these birth defects include spina bifida and anencephaly. Since the neural tube develops early in pregnancy, it is important to take this vitamin before a woman even realizes she is pregnant.Multivitamins for Women Get a Vitamin Profile Personalized For Your Unique Nutritional Needs!

Calcium

Women should take calcium to help build bone mass in their early years, lessening the chance that they will be affected by osteoporosis, which is a loss of bone density. Women under the age of 24 should take 1,200 mg of calcium daily. Once a woman is 25, she can safely reduce her intake of calcium to 800 mg per day.

Iron

Each month, a woman loses some iron through menstruation. Supplementing with 15 mg of iron per day can help women avoid iron deficiency anemia, a condition that can cause paleness, headaches, and fatigue. Iron can be taken in supplement form or through foods such as meat, fish, peas, beans, and spinach. Taking excessive amounts of iron can be harmful, so women should seek medical advice before taking more than 15 mg of iron supplements per day.

Vitamin D

Studies have shown Vitamin D to be helpful in protecting women against colon and breast cancer. There is some evidence that Vitamin D supplementation can raise immune system function, preventing colds and influenza. Vitamin D also can regulate the levels of calcium in the human body. Women should consume a minimum of 400 IU of this vitamin per day. Women, who are obese or who have dark skin, should talk to their doctors about taking more than the minimum recommended amount. Good sources include sunlight, dairy products and Vitamin D3 supplements.

Vitamin C

Vitamin C is an antioxidant that can help prevent some cancers, coronary heart disease, strokes, hypertension and cataracts. Vitamin C deficiency can lead to rickets, a disease that causes bleeding, bruising, hair loss, loose teeth and joint pain. Women should consume 75 mg of Vitamin C per day. Women who smoke need more Vitamin C, and should consume 110 mg per day. Good dietary sources of Vitamin C include citrus fruits, strawberries, red peppers and broccoli. Natural and synthetic Vitamin C supplements are also available.

Folic Acid

Weight Loss & Personal Training for Swimsuit Season!

Hiring a personal fitness trainer in Scottsdale or Phoenix, AZ can be a difficult task due to the high number of trainers in Arizona. Swimsuit season has arrived and the month of May is one the busiest times for people start to a diet, exercise or hire a personal trainer. Choosing Lucas James as your personal trainer will give you several benefits including:

- A trained and certified fitness professional.

- Customized Meal Plan and Diet Program Based on your Health, Body, and Fitness Level.

- One-on-One Training with a “Five Star” rated Celebrity Personal Trainer

- Motivation, Accountability, Education and Guidance for Nutrition, Cardio Excerises, Form, Breathing Techniques, Meal Planning and many others.

- Recieve Bi-Weekly Meal Plans, Body Fat Testing, Body Measurements, Weigh-In, and Pictures

- Train at One of the Most Prestiges Fitness Facilities in the State or at the convenience of your home or desired location.

Start with Lucas James today and create a healthy lifestyle that you deserve. After 90 days of working with Lucas clients have less stress, sleep better at night, higher self-esteem, a balance between work and persona life, education on what foods to eat and when, and most importantly – a transformation of a new body!

2012 Thanksgiving Day Healthy Eating Tips

Thanksgiving Day 2012 is approaching this week and for eating healthy this Thanksgiving here are some tips to help with over eating and weight gain. Thanksgiving dinner is generally a time when friends and family indulge over delicious Thanksgiving turkey, apple pie, wine, stuffing, mashed potatoes and many other favorite foods and recipes. Keep in mind that it’s ok to indulge over these tasty foods, but it’s important to be able to control your portion sizes. Overeating is generally the number one problem that people have during Thanksgiving day dinner.

- Don’t skip breakfast. Eat a regular breakfast that includes dairy, carbohydrates, and sugars. For example, oatmeal with bluberries, four egg whites, low fat yogurt, coffee and a 8 ounce glass of orange juice.  First off all, remember to eat breakfast. Generally,  people tend to skip breakfast and even lunch so they can indulge in the annual Thanksgiving dinner.

- Start the dinner with a side salad. If there’s a salad available, eat it prior to the main course! A salad will help you out with your portion control and keep you on track for the rest of the meal. Remember to use light dressing and avoid heavy cheese and croutons.

- Drink a full glass of water or beverage after salad. Often at times people forget to drink liquids while eating special meals, such as Thanksgiving. Drinking liquids throughout the meals well help break down the food digested and help suppress your appetite.

- Stick to White Meat. 8 oz portion and the white meat has 368 calories and 8 grams of fat while the dark has 400 calories and 16 grams of fat.

- Gravy Train Will Wreck You. Limit your gravy servings to one or none your Thanksgiving dinner.

- Alcohol. Wine, beer and liqouer will add calories and sugars quick. Avoid excess amount of drinks and avoid fruity drinks.

- Bread and Buns Equal Tons of Rolls. Thanksgiving dinner rolls can be a life changing experience, literally. Eat your  dinner roll at the end of the meal and stay clear of dosing large amounts of butter on those buns, rolls and bread.

- Veggie Out! Veggies can be your life saver. Make sure they’re on 1/3 of your plate and avoid the cream and butter soaked vegetables.

- Instant Stuffing – Quick and healthy.

- Replace up to half the fat in baked goods with apple sauce or pureed prunes. For corn bread, use pureed sweet potatoes to replace some of the fat. Check the baby food aisle for purees. Or try ripe, well-mashed bananas in place of some of the fat.

- Replace cream or whole milk with evaporated skim milk, especially in mashed potatoes and cream soups. Make a lower fat, yet very flavorful turkey by slipping herbs or poultry seasoning under the skin and basting with nonfat chicken stock rather than butter.
Make twice-baked potatoes with nonfat ricotta cheese mixed and top with part-skim shredded cheese.

- Use whole grain bread rather than white bread for the stuffing. Try whole-wheat flour in your baking recipes (start with replacing a quarter of the regular flour and experiment with what works best for that particular recipe).

- Make low-fat roasted vegetables by spraying with a little bit of olive oil (rather than pouring it on), and sprinkling with dried thyme, salt & pepper.
When you’re mixing in ingredients such as sour cream or ricotta cheese, you can easily use the low-fat versions and no one will know the difference.
Cook your vegetables and grains in low-salt vegetable or chicken broth rather than butter. You’ll add lots of low-fat flavor.

- Butter. If you want to add butter to a recipe, add a small amount just before serving. It’ll be the first thing you taste and smell, so a little will have a big impact.

Lucas James is the top rated celebrity personal trainer in Arizona. James specializes in helping men and women achieve weight loss through 1-on-1 private personal training, custom meal plans, and the best fitness programs and routines!

Scottsdale Personal Trainer

The BEST Scottsdale Personal Fitness Trainer 

Choosing Lucas James for your Scottsdale Personal Trainer will be of the best choices you could ever make! Lucas James is the best Scottsdale personal trainer because he works with each client on a one-to-one basis and provides all the support, motivation and education to make sure that you reach all of your health and fitness goals! Lucas James provides each personal training client with a custom meal plan with a variety daily food options to make it easy to transition to your everyday healthy lifestyle. He also recommends vitamins and supplements to help you with your skin, energy, and many other great health benefits. Clients receive one-hour personal training sessions with Lucas James, and they will also get a custom workout plan and cardio fitness program to do on their own to help improve results and to develop a consistent exercise routine. Lucas James is one of the top Scottsdale personal trainers in Arizona and has been recommended and reviewed as a “5-Star Rated” celebrity personal trainer in Scottsdale, Arizona.

Personal Training Services Offered in Scottsdale, AZ

One-on-One Personal Training | 1-on-1 Personal Trainer

Get the experience of working with Lucas James with 1-on-1 personal training sessions. Don’t worry about having to wait for machines or others during the workout. Each personal training session provides a unique experience with Lucas James giving each client full attention without having to deal with overcrowded gyms.

Mobile Personal Training | Mobile Personal Trainer

Lucas James specializes in mobile fitness training in Scottsdale to accommodate you and your lifestyle.  Lucas will travel to your preferred location which could be your office, home, condo, house, gym, park, school, fitness center, community center, community gym, or any other location. Each personal training session Lucas James will bring his own fitness equipment to make sure you’re getting all the benefits of a great workout in Scottsdale, AZ.

In-Home Personal Training | In-Home Personal Trainer

Are you sick of going to crowded gyms and don’t want to be seen working out? Well, Lucas James can travel you house, condo, townhome, duplex, trailer, or community and can give you a personal training session right there. Fitness equipment is also brought to your home as another added benefit!

Office Gym Personal Training | Office Gym Personal Trainer (Executive or Corporate Personal Training)

Do you work in an office building that has a gym already in it? If so, Lucas James can travel to your office gym and provide you will personal training just like if you were at a large gym or health club. He can also show you different routines and exercises, provide you with custom programs, teach you how to use the machine and most importantly help you achieve your health and fitness goals! If you have a busy work schedule and never have time to workout this is a great service to hold you accountable to show up and to give you motivation!

Gym & Studio Personal Training | Gym & Studio Personal Trainer

Lucas James has gym and private studio locations in Scottsdale to provide a close location for your conveince

Fitness Equipment & Training Equipment

“It’s not the equipment that get’s you in shape, it’s how hard you push yourself.” – Lucas James

Equipment is a very important part of the personal training fitness program. All of the equipment Lucas James uses is top of the line and is gauranted to help you produce long term results and keep you safe from injury.  Each fitness program is designed to use different training equipment, which is based on the level of experience, flexibility, injury, medical condition and physical condition. The following equipment is used for a variety of fitness programs, fitness routines, and fitness exercises for weight lifting.

Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat

Scottsdale Zip Codes for Personal Fitness Training | Personal Trainer

85250  85251  85252  85254  85255  85256  85257  85259  85260  85261  85262  85266  85267  85271

Scottsdale Neighborhoods | Scottsdale Communities | Scottsdale Neighbors | Scottsdale Associations

Offering In-Home Personal Training, Home Gym Personal Training, Condo Personal Personal Training in the following areas: