I'm Adam Napper, personal trainer in Allen Tx. Welcome to my business page!
Operating as usual
youtube.com Full Body Home workout with light dumbbells. 6 Rounds. Each Round is 4 Minutes. 30 second breaks between rounds. Challenge yourself and good luck!
Good Question... “Adam, I want to lose a few pounds and so I’m thinking of trying intermittent fasting. Do you think that’s a good idea? Thanks!”
I recommend you try it as an experiment for a while. And you don’t have to be 100% perfect. Try and be 85% perfect for 3 weeks or longer. Then take a mental step back to reevaluate by asking yourself a few questions...
1) Did my weight change in a meaningful amount?
2) Was it easy and stress-free? Or really stressful?
3) Was my overall hunger ravenous or mild?
4) What might I try changing to make it easier on myself?
Ideally, someone would try a new eating strategy and then say “I lost a few pounds, I found it really easy, and I didn’t feel like I was starving.” But it’s more likely you will want to make a few small revisions and try again.
The Research: When nerdy researchers give someone two large meals, then compare that to giving someone the same total amount of food, but spread out into 5 or 6 smaller meals, they find there is no fat loss difference between groups. So the good news is you can eat at the frequency that works best for you. Except...
If you are really active, you probably would do better spreading your food throughout the day at least a bit. Going to a 2 hour, bone-crushing football practice might go better with at least a little food in your system.
[01/01/21] Nutrition Pro Tip: Have a food plan for tomorrow. Just having a plan, even loose guidelines, is the first step towards improving your nutrition.
If you are trying to lose weight, a common mistake is weighing yourself incorrectly. Here's how to do it properly...
1) Weigh every day at the same time of day.
2) After 7 days, take the average
That number, your AVERAGE weight, is the number to focus on. If the average is trending down, you're losing weight in a meaningful way. Meaning, it's not just water fluctuations.
Which sounds better to you? Walking for 20 minutes OR Walking for 2000 steps? Please let me know in the comments.
It's interesting to me that one may sound easier than the other even though they are approximately the same. (A 20 minute walk will result in about 2000 steps)
I highly suggest you keep foods around that are “healthy enough”, but really convenient and quick. That way, when you find yourself in a pinch, you have something you can fall back on. Lately, these frozen meals have done the job for me. If you have “fall back” food suggestions, let me know in the comments.
I, for one, am kind of tired of reading/hearing about COVID. That said, I found this article interesting. If you don't want to read it all, I'll summarize...
In a study of nearly 6000 COVID hospitalizations, 88% of the patients had multiple comorbidities. ( Like hypertension, obesity, and/or diabetes.)
Though we can't yet say for sure, there's a real chance that a population that's in better shape would have better health outcomes during this pandemic. The author summarized it well in one sentence...
"You’re never going to regret you got in better shape during this time, but you might really regret it if you didn’t."
b-reddy.org How obesity, blood pressure and diabetes are related to hospitalization from coronavirus.
You're eating healthier and you're working out a bit more. The scale goes down a bit! Woo! You continue, but then, for some cruel reason, even though you're being healthier, the scale goes UP!? WTF?! Here's what's likely going wrong...
90% of the time, I've found that the person in question is actually losing weight, doing good, and shouldn't change anything! The real problem is NOT their diet, or metabolism. The real problem is their expectations.
As you eat healthy and exercise, the scale will slowly inch downwards overall...BUT NOT EVERY TIME YOU WEIGH. In other words, the scale will occasionally bump up a little bit in your weight loss journey. Just don't panic. Stay the course. Keep doing your thing. If the overall TREND is downward, you're doing fine.
You got this!!
Anyone want to take a guess as to what this food item is? 530 calories is one serving. Hint: it taste good! Haha
Many protein shakes taste like a butt. 🍑 Not this one...My personal “go to” protein shake lately. (Instant pudding helps a ton!! 🥳) Dump into a shaker with your milk of choice and a few ice cubes. 💥 BAM! ::Emeril Tone:: 👨🍳
Do NOT give someone a scale for a Christmas gift!! But if you happen to be in the market for one, this is the one I bought for my home and the gym. It's on sale on Amazon.
amazon.com The EatSmart Precision CalPal Digital Bathroom Scale
Regarding holiday gorging, my Trainer Brain has two opposite pieces of unsolicited advice it's always debating between offering out to clients...
One part says "No one ever got fat eating one huge meal. If you've been living an active lifestyle and eating reasonable portions for weeks and weeks, then go ahead and eat cheesecake for breakfast for a holiday celebration! Then get back on your routine the next day."
The other part of my Trainer Brain says "Not everything needs queso! You can still enjoy the holiday without stuffing your face! Here's a bunch of strategies to employ that help you enjoy the day without breaking your belt."
This coaching stuff is tricky!
[12/04/19] Does anyone have a tip or strategy they use to enjoy the social gatherings WITHOUT gaining 5 pounds? If so, please share in the comments. Asking for a friend. One strategy I've seen work well is to say, "I get to eat whatever I want at this party, but all of it has to fit on one plate. And that's all I get."
Here's my "Go To" Protein sources. If you prefer video, I posted a link below in which I managed to take 5 minutes to list 20 items. haha.
List of Proteins
Chicken Breasts or thighs (skinless)
Ground chicken or turkey (less fat the better)
Steak or Pork with “Round” or “Loin” in the name
Fish - Tilapia, Salmon, Haddock, etc (not battered)
Greek yogurt (lower sugar)
Milk - low fat
String cheese - reduced fat
List of Proteins Chicken Breasts or thighs (skinless) Turkey Breasts Ground chicken or turkey (less fat the better) Steak or Pork with “Round” or “Loin” in t...
Diet soda. Often a polarizing topic. This fantastic article covers all your burning questions like...
Does diet soda lead to weight gain?
Can it make you crave sugar?
Does it affect your hormones?
Can it mess with your microbiome?
Does it cause cancer?
precisionnutrition.com Should you stop drinking diet soda? Sure, it’s sweet, refreshing, and zero-calorie… but some say it’s bad for your body. To find out, we dug into the scientific research and talked to leading nutrition experts. Along the way, we unearthed some interesting truths. All to help you best decide if...
I've helped multiple people in Allen lose over 100 pounds. And countless more lose 10-40 pounds. Each person used a different strategy. Here's my “secret” in three bullets:
1) Eat healthy/portioned enough to get results.
2) Eat UN-healthy enough to enjoy your life.
3) Exercise in a way you find enjoyable and rewarding... for years.
If you or a friend don’t know where to start, I’m happy to talk with you for free and get you going in the right direction.
An easy alternative to protein shakes....Pudding! I use instant, sugar free pudding, mix in some protein powder and set in the fridge. If I'm feeling exotic and fancy, I'll add some cool whip on top. Some reasons you might prefer the pudding method...
- No noisy blender
- Can quickly make in batches and refrigerate for tomorrow.
- When burned out on drinking shakes, a change in mouth feel and texture goes a long way to keep things sustainable
- Feels more like eating dessert.
Powerful Fat Loss Tip... Although it sounds reasonable, eating at restaurants 3 or 4 times a week is probably sabotaging your fat loss goals in a BIG way. Think of it this way:
There are only 21 meals a week. That means that eating out 4 times would be 20% of your meals. BUT IT’S EVEN WORSE!! Since breakfast is likely small, but those 4 meals could be huge, we can estimate that 4 large meals out is adding up to 40%-50% of your weekly calories! 😮 😱
This. Is. Super. Common.
I’m a big believer in enjoying restaurants and the socializing that often goes with them. But we have to find a way to fit that into your life while still moving towards your health goals. If you don’t know how to even get started, reach out to me and I’ll gladly talk with you for free to at least get you going in the right direction. 👍💪
I'm going to make an attempt to leave more "tips" on my pages here. Here's a BIG one...
Many (Most?) people use a scale incorrectly which leads to frustration and "to-hell-with-this" mentality. Here's the 4 Steps to emotional clarity by weighing yourself accurately:
1) Use the same scale, same time of day, on a hard surface.
I recommend 1st thing in the AM after using the restroom.
2) Weigh daily or nearly daily.
3) Calculate the average of your weights for the week.
4) Compare this weeks average to the average of weeks before.
This weekly comparison of the average is what you should use to better judge your progress. Here's an example...
Week 1 Average: 180.1 lbs
Week 2 Average: 179.5 lbs
Week 3 Average: 178.2 lbs
Week 4 Average: 178.5 lbs
Week 5 Average: 176.9 lbs
DO NOT compare day-to-day weights. That's a huge mistake because it often leads to an emotional roller coaster.
Bonus Pro Tip....Women's "Monthly Visitor" can artificially increase their weight. (Look at week 4 above) So if your average goes up that week, it's not likely a plateau and is probably nothing to worry about. Stay the course if the trend is the direction you want.
The best time to plant a tree was years ago. The second best time is now.
I was surprised to learn that some scales don't actually weigh you every time. Sometimes...they just recall from memory. Bunch of jerks! I mean, you had ONE job scale! So, you know, don't buy one of those 'jerk' scales and instead use this article (where they thoroughly tested a bunch of scales) and pick one of those. If you want a "smart scale", i'll link to a different article in the comments.
The ACO is a fantastic local organization. We are happy to donate to their mission anytime.
Thank you Circuit 31 Fitness for joining hands with ACO this summer!! Your Food Drive to support our food pantry and give where you live campaign that raised over $200 is really appreciated!! Together we can make a difference!
Dr. Spencer Nadolsky
You don’t HAVE to eat veggies to lose weight, but it will sure help with your hunger. If you’re not usually a fan, look into different ways to prepare them. I like big bagged salads that I only use a small bit of dressing with. You can also roast veggies in the oven. Lots of options! #veggies
Here’s what a quick grocery store run might look like for me. You know, if you’re curious.
Save $$$ Summer Special...
Circuit 31 Fitness is offering a summer special for students, $99 for the whole summer! ☀️🌻 (NOT $99 a month. $99 total)
A few of my go-to condiments. Easy ways to add flavor and not many calories.
It's a rainy day. Which is all the excuse I need for some hot chocolate. This stuff was my go-to low calorie option all winter. Just 60 calories. You're welcome!
(This is not an affiliate link. Though if anyone wants to send me money to be a hot cocoa shill, I'll consider it.)
amazon.com VARIETY DESCRIPTION: Swiss Miss Milk Chocolate cocoa mix is made with care in a real dairy where milk from local farms is delivered daily, dried & blended with premium, imported cocoa. ABOUT SWISS MISS: When you're craving a little one-on-one time with your child, a mug of Swiss Miss hot cocoa is...
If you’re trying to reduce your carb intake, these Low Carb tortillas is pretty awesome.
Dr. Spencer Nadolsky
Stop wasting your money on fat burner supplements. Work on consistency with your diet and exercise. Use our RP Diet app or templates or get coaching if needed! Renaissance Periodization
If you have access to a large globo-type-gym, this is one of my “go to” cardio routines for both myself and clients...
5 mins Treadmill
5 mins Bike
5 mins Elliptical
5 mins Rower
5 mins Stair Master
::rest as needed between exercises::
I like it mainly because it’s not too boring and it’s quick. If you’re just getting started, make each one an easy 5 minutes. Over time, try and go a little further in that 5 minutes.
Bonus Tip: That stair master is a doozy, so if you’ve never done it before, do it first, and don’t be surprised if you can’t make it all 5 minutes. Do what you can, and try to make it a little further next time.
A less-than-glamorous part of a fledgling fitness empire.
Just curious, How many steps do you take a day? (The average desk worker gets in 4k-6k)
Nerdy Fitness Tip...If you take a 5 minute walk, you will add 500 steps to your day. That means a quick 20 minute walk will add 2000 steps. And if you are normally only walking 4k a day, a 20 minute walk would be a 50% increase in your daily activity level! That's YUGE!
White Potatoes vs Sweet Potatoes
Spoiler: They are both healthy in their own ways.
Pro Tip: For quality nutrition info, read more stuff from Precision Nutrition
Sweet potato or white potato: which is healthier?
If you’ve followed Precision Nutrition for any length of time, you know that we LOVE fighting misinformed claims with real science.
That’s why we dug into the research and created this infographic to help settle the Great Potato Debate once and for all.
Find out the real story here ==> https://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic
The Peloton indoor bike. If you're considering getting one, or just curious what all the hype is about, this article is probably the best review I've seen. They have multiple people test the program and review the pros, cons and costs.
"The Peloton is well-built, smartly designed and executed, and great fun. The workouts are also highly motivating, which is an essential part of adherence to an exercise program. But the Peloton is also very expensive up front, and an ongoing monthly expense for as long as you use it. If you cease your subscription, the bike loses much of what makes it great in the first place."
Keto. So hot right now. If you have a friend that wants some high quality (aka nerdy & science-y) information on keto, this is a great resource. Please share and spread the science. https://sci-fit.net/discoveries-2018/
sci-fit.net Understand how Sci-Fit works and how you benefit. Discover recent ketogenic developments. Learn what we are working on in 2019. Meet our collaborators.
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Holistic Nutritionist, with over 13 years experience as a Nutrition Coach and Certified Personal Trainer.
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