Berks County Top Personal Trainer

Build strength, flexibility and lose weight now

Getting crazy strong, flexible, and start losing weight now! 
Small changes add up to major results! 
Are you ready to see faster gains in strength without drastically changing your workout plan or diet?  

Increasing strength improves your body’s ability to recruit muscle fibers, specifically the ones that make the biggest difference in the way your physique looks.  Strength training also makes your goals more tangible and concrete. Your muscles will respond if you set goals to hit certain lift numbers.

Bruce the fit Boss – International Personal Trainer – Berks County Pa

bruce fit boss personal training

Get Stronger. Leaner. Fast.

No, I’m not going to present some strange top secret tip or anything like that, but I am going to present a simple, tried & true technique you can use right now as an added ingredient into a workout program to start getting stronger, leaner, and much more flexible, and maybe even produce some personal bests as well. Call Now 267 923 2275 Personal Trainer Berks County

  • Do you want to add some weight on to your squat or deadlift max?
  • Do you want to lose some extra weight?
  • Do you want to break a plateau?
  • We have a technique that will allow you to do just that.  

Find Out More About The Body – Mind – Nutrition Consulting Program

See Here ——->  Berks County Personal Training

Advertisements

Good Ways To Lose Weight

Try This For 10 Min

Your goal is to be able to do everything in 10 mins. Each week keep a record if you only reach 10 Reps, next time try to reach for 11 and so on.

5,6,7,8,9,10,11,12,13,14,15

Push Ups
Push up Pumps (Floor to Half Way Up)
Dive Bombers
Touch Squats
Squat Front Kicks (per)
Pump Squats 
Curls (per)
Hammer Curls (per)
Shoulder Press (per)

When trying to lose weight do not fall for the fads, gimmicks, and products that are too good to be true. Healthy weight loss should be limited to about two pounds per week. This is about six pounds per month. Most people want a quick fix but the best way to be on the road to weight loss is to take the pounds off quickly and keeping your health in mind.

Bruce Fit Boss Ocean City NJ

A good way to lose weight is to create reasonable goals that are within your reach. Goals give you something to focus on, and when you achieve them your self-confidence gets a boost. Making weight loss goals can be a very effective way to keep yourself motivated at all times.

To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your diet interesting and fun will increase the chances of you sticking with it.

Stop thinking about losing weight. In other words, give yourself time to think about something else, and to spend your leisure time doing something other than exercise. Everyone needs a break sometimes, and taking time off to forget that you are trying to lose weight will give you time to regroup and rest for a while.

A great diet plan to choose if you want to shed pounds over time is the Mediterranean diet. This diet focuses on adding good fats, vegetables, fruits and proteins into your diet. The correct diet plan is essential in adding healthy foods to your day and maintaining the proper discipline.

Losing weight is a challenge for most, but it doesn’t have to an insurmountable one. There are many ways to make your weight loss goal more obtainable. If one method doesn’t work for you, you can always try something else. The important thing is to keep at it. Read through this article to learn lots of great ideas and suggestions to help you lose weight.

 

Go to the doctor to assess what you need to do in your weight loss journey. You should get a full physical exam to determine what your body can handle and Bruce the fit Boss Ocean City NJ best diet and exercise routine for your physiology. It is always better to consult with a physician before starting any exercise routine.

A good way to help you lose weight is to brush your teeth whenever you’re feeling hungry. Brushing your teeth makes it so that you’re a lot less inclined to eat anything. It also leaves you with a minty fresh mouth so you end up getting Bruce the fit Boss Ocean City NJ best of both worlds.

A good way to lose weight is to get rid of all the junk food in your house. We tend to eat junk food if it’s around and if it’s not there, we’re less likely to eat it. Get rid of the junk food to make room for healthy food.

What Is The HCG Diet Plan

Feel Young and Energetic With HCG.

Our original ingredient list is back and better than ever. Looking to lose up to 25 pounds? HCG Diet Near ME

What Is the HCG Diet, and Does It Work?

HCG Diet Near Me

Amino Acid Recommendations

1. Supplement with 5 – 10 grams of glutamine during a pre-exercise meal approximately 1-2 hours before a long exhaustive training session (e.g. greater than 3 hours).
2. Supplement with 0.5 – 1.0 gram/hour during training (included in a carbohydrate, electrolyte drink).
3. Supplement with approximately 5 grams of glutamine immediately post-exercise (included in a recovery drink).
No problems of toxicity from glutamine supplementation have been observed. However, it is important to note that glutamine is unstable in solution and should not be kept in that form for more than a few hours at room temperature, and should not be added to hot drinks. In addition, ingesting single amino acids can cause imbalances of others, so ingesting as an ingredient in a sports drink or whole food is preferred.

It is recommended that endurance athletes consume BCAA’s at moderate levels in order to assure no negative effects. However, supplementing at moderate doses can offer a reduced incidence of infection, improved mental energy and assurance of adequate levels of a circulating amino acid pool.

1. The breakdown of protein, particularly BCAA’s occurs as carbohydrate stores decline. This happens primarily in long exhaustive exercise. The first line of defense is to keep a healthy level of blood sugar by supplementing with a carbohydrate drink during intense exercise and lasts longer than 1 hour. Supplement with 45-80 grams of carbohydrate in a 6-8% solution per hour of exercise.

2. The release of serotonin (the fatigue hormone) occurs when BCAA’s decline and tryptophan increases. Supplementing with BCAA’s during exercise may help maintain a healthy ratio. Supplement with a carbohydrate-electrolyte drink that contains BCAA’s during exhaustive endurance exercise. Consume 2 – 6 grams of BCAA’s per hour of exercise (no ill effects have been shown with up to 30 grams per day).

3. Consider supplementing BCAA’s following long exhaustive exercise. This will help you remain mentally and physically strong through consecutive days of hard endurance training through improved immune response and reduced incidence of infection. Supplement with 4 – 6 g BCAA’s following your hardest training sessions.

4. Consider BCAA supplementation if you participate in extensive endurance training and ingest an inadequate amount of carbohydrate in your daily eating program.

It has been theorized that supplementing with BCAA’s in doses considerably larger than what is recommended can cause some adverse effects like inhibiting the absorption of other amino acids, slowing water absorption in the gut and can potentially increase the need for thiamin. A rule of thumb is to only consume the recommended amount of amino acids.

My Free Diet Plan Is SO AMAZING its will drastically change your life – Fill Out Form Below Today! HCG Diet Plan

Stone Harbor Top Personal Trainer | Bruce Fit Boss

bruce fit boss stone harbor NJ

If you feel like you’re in a rut, try something new. Try a different workout or a different program. Your boredom may be the result of the methods you are trying and you might just need something new. Switch up your fitness routines and you might discover something new that you enjoy.

A really good way to get fit is to start using free weights at the gym. A lot of people are intimidated by free weights and tend to stick to machines. Free weights are better than machines because they utilize more muscle fibers. Just make sure that you know how to properly perform lifts.

A great fitness tip you should follow is to make sure you’re In Home Personal Trainer Stone Harbor weight workouts stay under an hour. When weight training for more than an hour, your body makes more of the stress hormone cortisol. This decreases the level of testosterone in your body and has a negative effect on your muscles.

Stabilize your spine. Workouts involving weightlifting are some of the most common causes of spinal injury in the sports world. Protect yourself from this by using your bottom! Squeeze your butt muscles together when you are lifting weights to provide a strong and stable base for your spine, thus preventing injury.

Regardless of what you are doing, or attempting to do, do not grab the seat in front of you. It yanks the chair back and startles the person in it. If you do not want to be responsible for spilled drinks and broken laptops, use your armrest to get yourself out of your chair.

Exercise alone isn’t going to be enough to get you in top shape. Just because you exercise for 30 minutes every day doesn’t mean you can eat fast food all the time. You also need to use healthy eating habits to get the full effect and to get your body in its best shape.

Your body is not the only thing that should be trained during your workouts, you need to train your brain as well. After all, it is in charge of your central nervous system which is in charge of telling muscles when to contract. To do this, try standing on one leg, squatting down and touching the floor with your other hand. Do about 2 sets of 10-12 repetitions for each leg.

If any injury occurs with one arm, there is no reason to not work out the other arm. Doing this has been found to increase the non-exercising arm’s strength by at least 10%. This is achieved because working out the one arm stimulates the muscle fibers in the other arm.

You should always hold your stretches. It does not matter your age, if you are not holding the stretch for at least thirty seconds, you are not maintaining your flexibility. The older you get, the longer you need to hold the pose to achieve the same result. Add thirty additional seconds if you are over forty.

As you can see, there are many quick, yet efficient things you can do, right now, to get your body into shape. Follow our tips and you will see your body change into the shape that will make you proud. What are you waiting for? Get out there and try our tips.

To workout, your forearm muscles, try using forearm grips. Forearm grips use a spring for resistance. You simply squeeze them and release them to exercise the forearm muscles. Initially, Stone Harbor Personal Trainer it may be hard to squeeze the grips, but as time goes on, you should be able to squeeze the grips further than before.

When working out, make sure you take your time and focus on doing any and all exercises properly. Even if you can’t do as many Stone Harbor Personal Trainer or goes as long as you could if you were using shortcuts, you’ll get much better results by doing fewer perfect form exercises. Not to mention that by using shortcuts or improper form you could end up injuring yourself

Work alternating arm muscles. When you work the front muscles of your arms, quickly followed by the muscles in the back, you will intensify your workout. This is a great time-saving method that will effectively increase your strength, as alternating the muscles forces them to work harder than they normally would.

Schedule your time to work out the same way you schedule your important appointments. Your health and fitness are just as important to your life as your next doctor’s appointment, so treat it the same way. Setting your workouts in your calendar will make you more likely to take the time and do them.

Increase the effectiveness of your walking workout. Bend your elbows at a 90-degree angle and pump your arms with every step you take. This encourages you to walk faster, increases your heart rate, and can burn 15% more calories than if you keep your arms by your side. Try to walk for at least 30 minutes a day, and you will see the results in no time.

Integrate exercise into your life so that it becomes normal and natural. Research has shown, that in order to be healthy, you need to be active on a daily basis. This is one reason why doctors recommend simple things like walking the dog, taking the stairs and doing yard work. Any amount of activity is worth doing.

Protect your neck at all times when you are working out. It is easy to hurt your neck when doing exercises like abdominal crunches, and a neck injury can prevent you from being able to work out for weeks. Keep the tongue firmly on the roof of the mouth when doing sit-ups. This helps keep the head straight and reduces strain on the neck.

stone harbor personal trainer

The Best 5 Day Workout Plan

Tuesday

Warm up at least 5 to 10 min

Workout – Part 1

50 Squat Thrust 
100 Bicep Curls

Workout – Part 2

10 reps 4 sets each

Push-ups
Squat Front Kick (Per)
BP Squat
Single Lunges (per)

Working Out Daily – It helps you sleep better
While this may seem logical, studies of regular exercise and improved sleep habits are relatively new. These studies have shown that moderate to vigorous workouts up to 30 minutes three to five times a week help you sleep better. 
Exercise helps you fall asleep and fall asleep more easily and increases the time you spend in the deepest stages of sleep. It also improves the quality of your sleep through transitions between your more regular and regular cycles.

Wednesday – Day 3 Workout

5 day workout

The Anti Aging Miracle

The Anti Aging Miracle – Look Years Younger – Feel Stronger 

See This Testimonial Here

“Expected benefits” of using HGH provided on the website include:

  • improved stamina
  • increased energy
  • improved sleep
  • vivid dreams
  • improved muscle definition
  • heightened libido
  • increased strength
  • significant weight loss
  • improved vision
  • enhanced focus
  • enhanced muscle mass
  • hair growth
  • PMS symptoms reduced
  • greater flexibility
  • healthier nails
  • improved joint mobility
  • increase in sexual desire
  • alleviation in some menopausal symptoms
  • greater improvements in skin texture and appearance
  • skin has greater elasticity
  • reduction of the appearance of wrinkles
  • hair becomes even healthier and thicker
  • cellulite greatly diminishes
  • improved immune system
  • pain & general soreness diminishes
  • wounds heal quicker
  • greater metabolic output
  • grayed hair returns to natural color
  • reduction in LDL cholesterol
  • blood pressure normalizes

WHAT EXACTLY IS HGH? 100% satisfaction guarantee See Product Here

Human​ ​Growth​ ​Hormone​ ​(HGH)​ ​is​ ​a​ ​single-chain​ ​peptide​ ​hormone​ ​produced​ ​by​ ​the​ ​pituitary gland,​ ​the​ ​master​ ​gland​ ​in​ ​the​ ​body.​ ​This​ ​is​ ​the​ ​hormone​ ​that​ ​helps​ ​you​ ​grow​ ​throughout​ ​childhood, hence​ ​the​ word​ ​“growth”.​ ​Around​ ​the​ ​age​ ​of​ ​20​ ​HGH​ ​is​ ​at​ ​its​ ​peak,​ ​and​ ​then​ ​plummets​ ​around​ ​the age​ ​of​ ​25.​ ​This​ ​is​ ​when​ ​the​ ​dreadful​ ​aging​ ​process​ ​begins,​ ​as​ ​this​ ​hormone​ ​slowly​ ​declines​ ​for​ ​the rest​ ​of​ ​your​ ​life.​ ​But​ ​don’t​ worry,​ ​growing​ ​isn’t​ ​the​ ​only​ ​thing​ ​HGH​ ​is​ ​good​ ​for.​ ​Many​ ​experts​ ​say​ ​that elevating​ ​growth​ ​hormone​ ​when​ ​you​ ​are​ ​older​ ​can​ ​bring​ ​back​ ​your​ ​levels​ ​to​ ​when​ ​you​ ​were​ ​in​ ​your 20’s.​ ​Most​ ​people​ ​experience​ ​these​ ​anti-aging​ ​benefits​ ​in​ ​as​ ​little​ ​as​ ​two​ ​weeks.​ 
better sex
#HGH #FeelStronger #LookYounger #AntiAging #WeightLoss

I Love My Fit Body | Workouts

I Love My Fit Body | Workout
I Love My Fit Body Workout

Try This Crazy Workout – For More Workouts =====> I Love My Fit Body

30 sec Push-ups 10 sec break 30 sec Diamond Push-ups 

30 sec Push-ups 10 sec break 30 sec Diamond Push-ups 

30 sec Squats 10 sec break 30 sec Squat Thrust

30 sec Squats 10 sec break 30 sec Squat Thrust

30 sec Touch Jump 10 break 30 sec Burpee 

30 sec Touch Jump 10 break 30 sec Burpee 

30 sec Curls 10 break 30 sec Hammer Curls

30 sec Curls 10 break 30 sec Hammer Curls

Your Finish or Take a 2 Min Break  an take it up a notch – Complete The Workout by doing 1 or 2 more rounds

I Love My Fit Body

Joint Pain Relief

Blackstrap Molasses
With a high content of precious minerals such as calcium, potassium, and magnesium, black molasses has been a valuable home remedy for arthritis for years. Blackstrap molasses is what remains after the third boil of sugar syrup, and it does not look at all like the nutrient that is missing the refined sugars that are used today. To help relieve the uncomfortable feeling of arthritis pain, thanks to Blackstrap as a daily remedy it helps regulates nerve and muscle function and strengthens bones. Heat 1 cup cold water until warm. Add a tablespoon of molasses and drink once a day.  ====> Black Strap Molasses 

Exercise
When it’s painful and difficult to move easily, the last thing you want to do is get up and get some exercise. As unpleasant as it may seem, exercise is essential for those who suffer from some form of stiffness, joint pain or arthritis. Exercise helps control weight (a surplus increases pressure on the joints), strengthens the muscles that support the joint, even when the cartilage is thinner, and lubricates the joints so they can move more freely. When we are inactive, the synovial fluid in the joints has the consistency of a thick gel, but as we move and warm, the fluid becomes more viscous and can lubricate our joints and make them work without problems. Imagine, if you were sedentary every day, you would soon be so rigid that it would be almost impossible to move. But if you get up and move every day, you will become stronger and you will also relax. Start off your journey with a personal trainer ===> Personal Trainer Locator

CBD Oil
The cannabis plant contains a unique group of carbon compounds, often called phytocannabinoids. The most common ingredient is THC, which produces the high euphoric effect. Because of the THC element in the plant, marijuana is often associated with an injection of people who just want to go high. But it is far from the truth. Cannabis also contains other medicinal compounds that contain cannabinol, cannabigerol, cannabidiol and cannabis chromosomes.

Through research and modern technology, the cannabis plant is being treated in a variety of ways to help patients around the world. Patients can benefit from their cannabinoids CBD and THC in the form of oils. One of these forms is in the form of CBD oil. To produce CBD oil, such solvents. CO2 is used to separate the cannabinoids (in the form of oils) from the plant material, thus producing the highly concentrated product.

The process is quite surprising and allows those who make the CBD oil to extract individual components of the plant to produce different types of oil. For example, you can find THC cannabis oil or CBD oil. Some doctors advise mixing the two to get the right dose in the treatment of certain diseases. ====> CBD Oil Supplement 

Is it important to have a good posture

I Love My Fit Body – Build A Good Posture

The attitude of a person is an excellent indicator of his physical form. Good posture is important for balance and helps you stay focused. This aspect becomes even more important when it comes to exercise because exercise in a bad posture cannot produce the desired effect and even cause injury.

You can improve your posture with a few simple exercises that require easy lifting of weights. Specific balancing exercises focus on posture and balanced issues through exercises that strengthen the areas where they are needed and also extend to tense relaxing muscles. You can also significantly improve your posture in just a few weeks, by trying these exercises below.

100 Flys

3 sets of straight leg deadlifts – 15 reps per

3 sets of leaning roundhouse kick hold – 15 reps per hold 2 sec

3 set of good mornings – 10 reps

3 sets of squat thrust – 20 reps

3  sets of planks – 1 min hold

3 sets of Spiderman 20 reps

I Love My Fit Body News – Updates – Workouts & Nutrition

Looking for a personal trainer check out the trainer locator in your area