Adam Napper - Personal Training in Allen Tx

06/08/2024

Got a lazy teen on your hands this summer? Good news...Circuit 31 Fitness in Allen is running its annual summer special for students. It's $99 for two months! Just a flat, one-time fee and they're good for summer. We make sure those no-good-kids are actually working out, not just playing on a treadmill while texting. There are 17 spots remaining. Shoot me any questions! …

Bonus...

P.S. The promotional deal is also available to teachers and ISD workers! ::Gasp:: Gasp you should!! You should definitely share this info with your teacher friends.

07/04/2022

PSA: A 10-Minute Walk will add 1,000 steps to your day.

01/10/2022

Weight training is fat loss training…

When they want to lose weight, many people hop on cardio machines and take note of their total calories burned. But, as I mentioned in a post this summer summarizing presentation this past summer, weight training is fat loss training. And here’s a nice systematic review and meta-analysis covering this topic in overfat or obese adults.

Here’s what they found based on the studies in this population:

👉 Diet + exercise was superior to diet alone or exercise alone.

👉 Resistance training plus diet was more effective than aerobic training plus diet or a combination of resistance training and endurance training plus diet for altering body composition (decreasing fat mass and retaining fat free mass; muscle is a part of that free mass), reducing total cholesterol, triglycerides and LDL cholesterol.

👉 Even though aerobic training was less effective than resistance training, intervals or high intensity training were the best option.

👉 Resistance training was more effective at reducing fasting insulin levels then endurance training or aerobic training combined with resistance training.

** Bottom line: focus on a good resistance training program and add intervals or high intensity training if you'd like. This should take precidence rather than worrying about short term calories burned through exercise or reduced through diet.

05/05/2021

Circuit 31 Fitness has a summer special for students and teachers... One payment of $99 for unlimited workouts all summer!

31-minute full-body workouts

02/16/2021

Full Body Home workout with light dumbbells. 6 Rounds. Each Round is 4 Minutes. 30 second breaks between rounds. Challenge yourself and good luck!

02/11/2021

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.

01/01/2021

Nutrition Pro Tip: Have a food plan for tomorrow. Just having a plan, even loose guidelines, is the first step towards improving your nutrition.

11/12/2020

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.

08/27/2020

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)

06/24/2020

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.

05/24/2020

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."

https://b-reddy.org/is-covid-19-an-assault-on-the-out-of-shape-american/

How obesity, blood pressure and diabetes are related to hospitalization from coronavirus.

03/08/2020

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!!

01/08/2020

Anyone want to take a guess as to what this food item is? 530 calories is one serving. Hint: it taste good! Haha

12/23/2019

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:: 👨‍🍳

12/16/2019

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.

https://www.amazon.com/EatSmart-Precision-Bathroom-Calorie-Capacity/dp/B00KQSOPUW?tag=deals2002-20&utm_source=Deals+We+Love&utm_campaign=9f3ae26a4a-DEALS_2019_12_16_04_10&utm_medium=email&utm_term=0_97ed68eaf3-9f3ae26a4a-87278553

The EatSmart Precision CalPal Digital Bathroom Scale

12/13/2019

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!

12/04/2019

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."

11/18/2019

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)
Turkey Breasts
Ground chicken or turkey (less fat the better)
Steak or Pork with “Round” or “Loin” in the name
Egg whites
Egg beaters
Ham
Fish - Tilapia, Salmon, Haddock, etc (not battered)
Crab
Lobster
Greek yogurt (lower sugar)
Cottage cheese
Milk - low fat
String cheese - reduced fat
Beef Jerky
Protein powder
Protein bars
Ready-to-drink shakes

https://youtu.be/4cqjmjSmJ5g

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...