Klein Fitness, Memphis Personal Trainer

Happy Holidays from Klein Fitness!

2011-12-05T07:22:00.001-06:00

Merry Christmas from Klein Fitness!

2011 has been a wild ride and we wanted to thank each of you who helped make it so much fun!

For those of you with visions of next summer's bikini body along with sugar plums dancing in your head or those tired of being mistaken for the man in red here's our gift to you!

Give the gift of fitness to someone you love or make a New's Year commitment that will really stick with a health package from Klein Fitness. We have something for new clients and special gifts for our loyal friends. Take a look and give us a call to book your holiday fitness package for 2012!

Packages may be ordered by phone 901-264-0348, email or in person at the Klein Fitness Studio. We accept check, cash and all major credit cards (an additional 3% finance charge will apply to all credit card purchases)

We are also collecting toys to give the kids of the Boys & Girls Clubs a very Merry Christmas. Bring an unwrapped toy for a child ages 6-18 and you'll receive 10% off your training session! Help us help the bring a smile to a child's face this Christmas.

New Client Packages -

Jump Start Package $660 - Save on 12 sessions for a month of intense, results delivering training or weeks of motivation. You'll start with a comprehensive fitness consultation with Corey then attend regular hour long sessions. This package includes nutritional counseling to help you achieve your goals more efficiently.

Commit-to-Fit Package $1200 - Save even more on 24 sessions to see dramatic results in 60 days. if you make this commitment we'll make sure you get the professional guidance and motivation you need to make your resolutions a reality. You'll start with a comprehensive fitness consultation with Corey then attend regular hour long sessions. This package includes nutritional counseling to help you achieve your goals more efficiently.

Loyal Client Rewards -

Pay-it-Forward Package - Buy 2 months of personal training on your regular training schedule or greater and receive 10% off your total purchase. Sessions must be paid for in full upfront and must be used with in two months from your first session.

Workout Buddy Bonus - Refer a friend who books a session and you get a free session!

Spread-Some-Holiday-Cheer Package - Refer a friend to purchase one of our holiday package deals and get 15% off your Pay-it-Forward package!

Something to think about before you eat your candy tonight!

2011-10-31T17:38:00.000-05:00

Halloween is full of candy, costumes and really bad movies. But have you ever stopped and thought how bad all that candy is for you and what you would have to do to burn off everything you consume?

Well Men's fitness has provided us with a chart just to see how exercises you would need to do to burn off today's most popular candy. Take a look at the link below!

What it takes to burn off Halloween.

Weight Watchers...do commercial diet programs work?

2011-10-05T15:09:00.000-05:00

One of the main questions I get as a personal trainer is what should I do for my diet? People always want to know what the secret is to eating healthy and staying slim. They want to know if the Atkins diet really works or if weight watchers holds the answer to all the healthy eating questions.

I have tried most diets out there so I can speak from experience, in one way or another most have several key things right. But, the one thing they all have wrong is that it takes more than just a diet to make a big difference. It takes a lifestyle change.

Losing weight is both mental and physical and if you expect results you need the right diet and workout plan for your goals and the drive to push yourself when things get tough. Often a personal trainer can provide the expertise and external motivation to help meet all of these needs.

This Men's Health article does a good job of touching on several of these points. Take a look.

Do commercial diets really work?

Yoga at the Downtown Farmer's Market - This Saturday at 9:00!

2011-08-18T10:39:00.000-05:00

Yoga on the MFM "Lawn"

9:00am

Nothing starts your weekend better, mind, body and soul than energizing

Saturday morning yoga at your local Farmer's Market! This Saturday at 9:00 a.m., treat your mind and body to the detoxing goodness of yoga. Leigh Anne will guide you through a session that builds a lean, fit body while unwinding the stress of the week and clearing your mind to enjoy the weekend! Bring your mat at 9:00 a.m. or show up a little earlier and sneak in a coffee and cinnamon roll before class to start your Zen experience.

Brought to you by Klein Fitness, located at 338 South Main, professional, flexible, affordable personal training and Green Apron Cleaning, your premier choice for green, country fresh cleaning.

What NOT to do at the Gym

2011-08-17T14:50:00.000-05:00

At my gym all we use is free weights and body weight exercises. Now part of that may be due to the fact we're pretty new but the main reason is that machines operate on a one-size-fits-all system and so you don't push your limits. Not to mention they can actually cause more problems compared to the results you get.

I am not saying there is not a time and a place for exercise machines but as a rule of thumb you will always get a better workout and a more full body experience using free weights and your own body weight while pushing out those reps.

Take a look at this Women's Health article on what machines to avoid and why. Just about every one is in every gym in Memphis.

New Class Schedule!

2011-08-02T08:11:00.000-05:00

Join us next week to try out all our new classes for 50% off!

This first week is a trial run for you to try out our new slate of classes and give us your feedback come and take advantage of the half off discount!Starting August 8th, we will be offering month-by-month unlimited class memberships for $50 or you can just drop in to any class for $10 a session.

The class schedule is as follows.

Monday @ 6:00p.m. we will start the LuvMud 5k training program (details below).
Tue @ 6:00p.m. is our strength class which will focus on building muscle to help you tone-up and speed up your metabolism!
Wed @ 6:00p.m.is the LuvMud training program.
Thur @ 6:00p.m. is our cardio and abs class. In this class we will focus on core workouts and keeping our heart rate up so we can burn some serious calories!
Sat @ 7:00a.m. is the LuvMud training program.10:00a.m. is our weekend yoga that will work on your flexibility and balance. (We will also be offering yoga once a month at the Downtown Farmer's Market!)

Those of you who took on the LuvMud 5k last year know that it is not your grandma's 5k! Our friends at Habitat for Hope put up a serious challenge for a good cause and this year Klein Fitness is sponsoring a team. Join our LuvMud training program to supplement your morning jogs and prepare yourself to take on the hurdles, climbing walls, obstacles placed throughout the course and the huge mud pit you crawl through to reach the finish line.

Our two month boot camp will take place in Downtown Memphis, and will include running stairs, climbing hills, spider crawling across riverside and of course putting in the miles to get you into LuvMud shape. Trust us, the work you put in with get your incredible results personally and on race day!

The LuvMud 5k is October 8 and 9th so our 5K bootcamp will run for the 8 weeks prior to the race. Sign up this week to get all the classes, nutrition advice, race fee covered and a Klein Fitness team shirt for $200. Not sure you can commit to three times a week, then just pay by class at $10 per session.

If you have any questions just call or email me. Hope to see you this week at Klein Fitness!

What's new?

2011-07-22T00:20:00.002-05:00

With the school year right around the corner and Klein Fitness closing in on it's two year anniversary I was thinking of what I could do to change things up a bit. After some brainstorming and talking things through with clients and friends we have come up with a new schedule of events.

Basically, you've got two weeks to keep enjoying your summer vacation because, starting in August we'll kick things back into fitness high gear! We want you to get real results and that means motivation and accountability.

To supplement your personal training we're going to be building a fitness community with group training options you can plug into to help you push yourself and your friends around you. Starting the first week of August you'll be able to sign up for classes, strength building, fat blasting interval cardio and toning yoga.

We're also launching a 5k training program to help you get ready for the LuvMud 5k (or any other 5k you want to run). We are putting a team together and supplementing it with a serious running/cross training program to prepare you for the obstacles you will face in this years race!

To help us nail down the details on these new options we'd like to hear from you. Take a minute to answer the questions on the link below and help us serve you best!

Klein Fitness Class Survey - Click here to take survey

In the meantime, feel free to call or email me with your questions!

The new abs diet...part 3

2011-07-06T23:08:00.000-05:00

Here are the other six power foods that you should include in your nutrition plan!

7. Turkey, fish, chicken and lean steak: These foods really help build your muscle because they are loaded with protein, iron, zinc and creatine. As an extra bonus, these meats tend to be very filling and require more calories to digest. Watch out for fatty forms of these meats like sausage, bacon and fatty cuts of meat like brisket.

8. Peanut butter (my fav!): This power food boosts testosterone, builds muscle and burns fat. It is full of protein, vitamin e and magnesium which fight against obesity, muscle loss and wrinkles. For the healthiest option avoid the high sugar and high trans fat peanut butters out there.

9. Olive oil: This power food lowers your cholesterol, boosts your immune system and is filled with vitamin E and healthy fats. It also helps fight obesity, cancer, heart disease and high blood pressure. Watch out for impostors like vegetable oil, trans fatty acids and margarine.

10. Whole grain breads and cereals: These foods prevent your body from storing fat. They are filled with fiber, zinc, iron and vitamin e. Whole grains help fight obesity, cancer, high blood pressure and heart disease. To be safe, stick to the whole wheat carbs, check the label on everything else very carefully.

11. Extra Protein Powder: This builds muscle and burns fat and of course is full of...you guessed it, protein! How is this a power food you ask? Well you really can't beat the muscle building, fat burning effects a protein smoothie has on the body. It's basically fat's kryptonite.

12. Berries: These guys protect your heart, enhance eyesight, improve balance and coordination and even help short term memory. They are filled with antioxidants, fiber and vitamin c which help fight heart disease, cancer and obesity. Don't confuse real berries with jellies or any berries that have added sugar, fresh is always your best option!

Well now that I've covered the basics of a healthy diet plan you can expect more fat burning, strength building workouts and exercise routines. Look for everything you need to know about your workout in my next post!

On the news!

2011-06-25T21:00:00.002-05:00

I shared with Live at 9 a few of the moves and diet tips that helped Erin Hatley, the new Miss TN take the crown and get into incredible swimsuit shape.

Fitness model, April Randall and I showed the Live at 9 crew some total body toning moves and discussed what kind of diet it takes to get the body you want. Take a look at this video of the interview and pics and keep an eye on the Channel 3 website for the full segment.

Hanging out at Miss Tennessee...and oh yeah, we won!

2011-06-21T17:27:00.000-05:00

So there I was at Miss Tennessee, like I am every year at this time, getting ready to watch my latest contestant walk on stage...

First, a little background. I have been training Miss Collierville for the last couple of years. Last year I was privileged to train Mandy Wolf (Miss Collierville 2010) who I ran into this year at the pageant and is just a pleasure to be around...sorry got a little side-tracked.

Every year Ed Coleman (the Miss Collierville director) gives me a new girl to train for the Miss Tennessee Pageant. This year Erin Hatley won the Miss Collierville pageant and was my new challenge.

Over the course of the last 4 months, countless hours of training we made it to the Miss Tennessee finals. Erin, as I have found with most pageant girls, is a lot more than just a pretty face. She was a joy to train and really a pleasure to get to know. I had a blast putting her through torturous workouts and pushing her to the limit. Not once did she quit, show up late, or ask me if this was really going to help her out in the long run. The girl is tough as nails!

But any way back to what I was saying to begin with.

Erin wowed the crowd in swimsuit, and evening gown then stole the show with her singing voice. Saturday night she took the stage, all smiles and was named Miss Tennessee 2011.

What a great feeling it was to watch her win the whole thing after working so hard over the last 4 months. Not to mention it felt good seeing the proof that I really do know what I am talking about when it comes to fitness. It all comes down to hard work-ethic and a willingness to be put through a little hell to get amazing results just like Erin.

Congratulations Erin! I'm proud of you. Now go take the state by storm!

The new abs diet...part 2

2011-05-16T22:56:00.000-05:00

Today we are going to look at the foods that should make up the majority of your diet and what you need to do in the exercise department. Lets get started!

Our power foods have been picked because they help our body increase lean muscle and avoid storing fat! Put those two together and you are well on your way to a lean hard body.

Check out this list of power foods:

1. Nuts: High in protein easy to eat, nuts
help fight against obesity, heart disease, wrinkles, cancer and high blood pressure. Be sure to watch for salted and roasted nuts they tend to have added fats and calories.

2. Beans and Legumes: Talk about a lean source of protein, beans build muscle, help burn fat, while delivering a high dose of fiber and iron. The magical fruit fights against obesity, heart disease and high blood pressure. Caution! Not all beans are created equal - refried beans are high in fat and baked beans are high in sugar so try and stay away from these impostors.

3. Green Vegetables: The great thing about veggies is that you can eat as much of them as you want! They help fight against the aging process, cancer, stroke and osteoporosis, not to mention they are super high in fiber, making them very filling stock up on the green goodies with every meal to help fill you up.

4. Low Fat Dairy: Dairy helps build strong bones and fire up weight loss. It's high in calcium, cancer fighters vitamin A and B12, and skim options help fight obesity and high blood pressure. Diet Spoiler! Watch the high fat options like whole milk or ice cream which can wreak havoc on your nutrition plan.

5. Instant Oatmeal: The breakfast that keeps on kicking! This grain delivers major energy, reduces cholesterol and maintains your blood sugar levels. It also fights heart disease, diabetes and obesity.Just make sure you add flavor with fruits and nuts and go easy on the sugar to get your full benefits.

6. Eggs: Incredible and edible, pretty much the perfect breakfast! This power food builds muscle and burns fat like no other. Eggs are full of protein vitamin B12 and A. Just remember. all good things in moderation. You have to watch your cholesterol if you have too many eggs.

Well that's probably enough to "chew" on for now. I've given you a lot to "digest." This is just a "taste" of things to come but don't worry, there will be more to "wet your appetite" later this week! Till then start working these super foods into your diet and working on a meal plan that will help you slim down and shape up in no time!

The new abs diet...part 1

2011-05-11T15:48:00.000-05:00

All right so the book I have been reading is "the New Abs Diet" put out by Men's Health. I had already read their first installment of the book but figured I had better see what "new" things they had discovered since the last book.

In this post I am going to cover the first several chapters of the book and uncover what you need to do to get the ever-elusive six pack. So let's begin!

The main idea behind the "new abs diet" is that it is not a diet. It's a way of life. Most diets are so extreme that you can't stay on them for long and therefore lose weight while you are on them but the second you stop the diet everything, plus some, comes back on. The main difference with this "diet" is that you get to eat food. As a matter of fact you should eat 6 times a day! That's right, the more often you eat the higher your metabolism will stay preventing you from binge eating and putting down a whole pizza.

Now just because you get to eat six times a day does not mean you get to just pig out on whatever you want. The "the New Abs Diet" gives you the 12 power food groups that you should focus on eating.

Those 12 are as follows:

Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat free or low fat milk, yogurt, cheese)
Instant oatmeal
Eggs
Turkey and other lean meats
Peanut butter (my fav!)
Olive oil
Whole grain breads and cereals
Extra protein powder
Raspberries and other berries

Basically you want to focus your diet on protein, fiber, calcium and healthy fats and you want to limit baked goods, sugar, white bread rice and pasta, sat fats, trans fats.

Now along with this nutrition plan "the New Abs Diet" also includes exercise as part of your weight-loss program. WARNING - this is not your 30 min on the treadmill kind of exercise plan! But that will be covered in the second part of this overview.

To conclude the first installment of "the New Abs Diet" I want to reiterate that the "the New Abs Diet" is more a nutrition plan and a modifying your life habits into something healthy you can maintain. There is nothing forbidden with this meal plan. You get one cheat meal a week where you can eat ANYTHING you want and I mean anything, pizza, ice cream, cake, you name it you can have it. You aren't deprived of carbs or fats or even red meat. You are just eating everything in moderation and staying away form consuming too many empty calories.

Lastly I do want to say that this is just an overview and if you want more detail purchase "the New Abs Diet" for yourself and get a more in depth look into the science behind the meal plan.

Friday I will cover the second half of the book and look more at the workouts and power foods that are the backbone to the weight loss.

What I have been up to

2011-05-09T15:33:00.000-05:00

Recent technical difficulties led me to try something most who know me would find hard to believe...I picked up a book and read. That's right, Mr. can't sit still, gotta keep moving, picked up a couple of real books that had paper pages and everything.

Now before you give me too much credit, these books were health related, focusing on food nutrition and diet. I've had lots of questions on what clients need to do with their diets to achieve goals of slimming down, bulking up or getting shredded for summer. Over the coming weeks I will impart my new knowledge to help everyone understand what really goes in to a good healthy diet.

The first web installment will be this Wednesday. I'll outline what this "diet" is and why it is better than any other diet out there. If you have questions in the meantime just post them here or drop me an email and I'll do my best to answer them!

Meet Jen Sciubba - Cardio Bootcamp Queen

2011-05-03T14:44:00.001-05:00

Jen Sciubba has been moving since she studied dance as a kid. She is always looking for a new challenge and enjoys trail running, yoga, and everything Jillian Michaels. She worked as a trainer in Albany, NY after graduating from college and then went on to complete her Ph.D. from the University of Maryland. She currently teaches International Relations at Rhodes College.

To stay sane while working on her latest book Jen completed two half marathons last year, which she believes validates the statement that she “ran a marathon” last year. Her playlist is as diverse as her classes which incorporate moves from every fitness genre, from old school 80’s-style pushups and sit-ups, to the newest trends in circuit training and plyometrics.

Join Jen for Cardio Bootcamp Total Toning, Mondays from 6-7p.m. and Cardio Bootcamp Core Conditioning, Thursdays from 6-7p.m. Trust us, this professor will take you to school!*

*sorry, we couldn't resist.

Meet Becky Davis - Yoga Instructor

2011-04-26T12:53:00.000-05:00

Becky is a native Memphian that has spent years running and swimming. As a collegient athelete at Auburn University she won three national championships!

After years and years of working out for 5-6 hours a day, Becky discovered that her success hinged on the amount of time she spent stretching and lengthening her muscles. She started practicing yoga about four years ago and found that it was a perfect combination of strength building, core work, balance, and stretching. She is passionate about using yoga to prevent injury and reduce stress.

Her fitness message: Triathletes - get off the bike, stop running, get out of the pool and add inn/substitute yoga for that missing link to cut time off your race. Office workers - step away from your stressful desk and recharge through movement. Homemakers - break away for an hour to smooth out those kinks from cooking, cleaning, and childcare.

Join Becky Tuesday from 6:00-7:00 and Saturday from 10:00-11:00 for lengthening, strengthening, balance building, stress busting yoga! All levels are welcome!

Classes start Monday, March 28th at 338 South Main!

2011-03-27T18:38:00.000-05:00

We're kicking off our classes this week and can't wait for you to join us! As a special invitation this first week is on us. Come try any of our classes for free now through March 31st!

Starting in April classes will be $10 per class drop in fee or get unlimited access to classes for $65 per month or $100 per family. If this is your first experience with Klein Fitness come by a little early so we can give you the tour and brief you on our program.

Classes Start Monday March 28th!

Monday 6:00-7:00p.m. - Circuit Training taught by Jennifer Sciubba

Tired of the treadmill? Cardio burn will get your heart rate pumping with a variety of exercises to burn through those calories, jump-start your metabolism and give you a boost of endorphins to get you through the day!

Tuesday 6:00-7:00p.m. - Yoga taught by Becky Davis

Balance is critical to a healthy lifestyle. These classes will deliver the perfect mix of strengthening and stretching to give you a long lean look while clearing away the stresses of the day.

Wednesday 5:30-6:30p.m. - Strong Body Yoga, Advanced taught by Leigh Ann Black

Muscle tissue burns more calories than fat so strength training is actually crucial for weight loss. Try our total body sculpting yoga/strength training to blast the flab and build a body that is lean and fit.

Thursday 6:00-7:00p.m. - Ab Lab taught by Jennifer Sciubba

Your core is your fitness foundation. Whether you want to have your bikini belly by summer, nail that balance pose in yoga, improve your posture or boost your performance in triathlon training it all starts with a strong core.

Saturday 10:00-11:00a.m. - Yoga taught by Becky Davis

Start your weekend off right with an energy boosting yoga session with Becky. With just enough time to hit the farmer's market for fresh veggies there's no better way to start your day.

More classes coming soon!

Come see us at 338 South Main this Friday!

2011-03-22T11:46:00.001-05:00

Sorry we've been a bit quiet but we've been busy busy busy making our mark on the new location with the help of the ever fantastic graphics guru Rebecca!

Just three more days till we open the doors so mark your calendars for our Grand Opening Shin-Dig!

Here are the key details:

When: Friday, March 25, 5:30 Grand Opening ribbon cutting with Center City Commission President Paul Moore followed by a champagne toast!

Party goes from 5:00-9:00 p.m.

Where: 338 South Main Street, at the corner of South Main and Vance St.

What:

Wine tastings by the Corkscrew
Come ready to sink some shots, strike a yoga pose and push out some push ups for great door prizes
Food, games and Blow-out, one-night-only deals on Klein Fitness class memberships and training that you don't want to miss

Can't wait to see you there!

Klein Fitness Opening Announced in the Memphis Business Journal

2011-03-04T10:41:00.000-06:00

News of our opening hit the Memphis Business Journal yesterday! Renovations are well underway and things are coming together. We just wish they'd published the part about our new offering of Demolition Boot Camps!

Check out the article here. Andrew Ashby did a great job:

Klein Fitness to open on South Main

A new location!

2011-03-01T22:53:00.000-06:00

At the end of last year I posted that we had some big news coming and that Klein Fitness would be partnering with Downtown Chiropractic and Therapeutic Massage Specialist, Thomas Short. I really wanted to spill all the details but my VP of Marketing (aka my wife) said I should wait till we were ready to make the BIG announcement...

Well the long wait is finally over.

We are thrilled to announce that Klein Fitness will be opening our doors at 338 South Main on March 25th! We are in the midst of building the ultimate personal training and group class studio to establish a fitness community atmosphere. We plan to expand beyond this into a full time personalized gym in the near future.

Clients of Klein Fitness will be able to further their workouts by supplementing their off days with various classed and activities. We will offer yoga, cardio and strength training classes with many more to come.

Please join us for our ribbon cutting and Grand Opening, Trolley Night, March 25th. Come help us celebrate with champagne, games, contests and drawings for great prizes!

Women should lift too!

2011-02-21T12:17:00.001-06:00

It seems like a lot of women are still afraid of the weight room and what it may do to them. I get a lot of,"I don't want to get big" or "I don't want to look like a man." What most woman don't understand is the amount of work, time and crazy eating regimens bulky woman have to put in to get that manly, body-builder look.

Take just a minute to consider the benefits of lifting weights.

You can finally target that annoying chub. Just doing cardio can help you lose weight but weightlifting actually help you burn fat cells while unveiling the muscle tone that makes you look lean and trim.
The fat burn lasts long after the workout - Strength training keeps those muscles firing even after you workout, burning calories long after you finish lifting weights.
Finally weightlifting will help you build stronger bones which will keep you walking with your head high for years to come.

There are many more reasons why you should get started with your weight routines, but you don't have to take my word for it. Take a look at the article below and once you have decided you can't go another day without this life changing form of exercise give me a call and I will help you become a stronger healthier you!

Weight training is for women too.

Lose weight by doing less

2011-02-14T10:51:00.000-06:00

Yep, you read it right. You can lose more weight by doing less. Let's take running for example. A lot of people think that in order to lose weight they need to get out on the road or treadmill and just run everyday for an hour or so. They start to see weight fall off to begin with but with time they see less and less results. Why is this?

Well the simple answer is that your body is really good at its job and the more you do something the easier it becomes. Your body becomes efficient at whatever you do over and over so what may get you into shape to begin with won't be enough down the line.

How do you fight this? Do you start to run for two hours instead? That is one solution, but at some point you are going to run out of daylight. The solution is in being smarter with your run. Take a look at the article below and find out how to do more in less time.

Run less...lose more.

Eating the right way

2011-02-07T11:30:00.001-06:00

We have all heard the saying "You are what you eat". Diet plays a key roll in your health and your weight. The older you get the more you see it. I remember the day I could eat anything I wanted and as long as I stayed active I would never gain a pound. Well those days have gone and I have to pay attention to what and how I eat in order to maintain weight and body fat percentage I want.

I am including an article below that gives a lot of good advice on the what, whens and hows of eating. You will be surprised on how big of a difference your diet can make in your life. Give some of these tips a try and start to see results.

Lose weight and keep it off.

Be a Spartan

2011-01-28T18:43:00.000-06:00

I loved the movie 300 and when Men's Health released the "300 Workout" I religiously worked it in weekly. Who wouldn't want to be ripped like a Spartan?

When Spartacus Blood and Sand came out a year ago with all the same manly appeal of 300, Men's Health delivered again with the Spartacus workout. Each workout was inspired by the workout routines the actors went through to get into shape for their very physical rolls.

With the second season of Spartacus Blood and Sand (a prequel Spartacus Gods of the Arena) underway Men's Health has come up with another great workout. When I'm looking to add a shred to supplement my weekly workout I change it up with one of these three workouts. It's a great alternative to a heavy lifting, bulk building routine. Each workout is meant to create a high intensity fat burn that will rev up your metabolism and get you ripped in no time.

Well what are you waiting for...pick one and get started!(CGI abs not included.)

The Spartacus Workout 2.0

The Spartacus Workout

The 300 Workout

Oh and for the manly men out there, Spartacus Gods of the Arena can be watched on the Starz network or on Netflix. Viewer discretion is advised. There is a lot of adult content not suitable for everyone.

What is dieting?

2011-01-14T14:42:00.000-06:00

Celebs are always pushing a new diet. This time of year friends, family and coworkers are munching on carrot sticks and rice cakes or chugging lemon juice with cayenne pepper. But is dieting really a necessity to lose weight?

It may shock you but I am going to go out on a limb and say for most people...no. At least not in the mainstream sense of the term. The main problem with deprivation diets is that they give you fast results and work while you follow them strictly but, the second you cheat or realize that you are not going to be able to live like this the rest of your life, you crash right back to where you started.

This is why I encourage people to "diet" sustainably by finding ways they can maintain a healthy, portion-controlled meal plan they can live with.

The importance of what you eat affects every other aspect of a healthy lifestyle. You can lose weight, boost your metabolism, increase your energy, have better sex and a host of other things just by maintaining healthy eating habits.

Hear me out, I am not saying don't exercise but, all things equal, what you eat is the most important part of reaching the weight you want. Take a look below to see how to affect your metabolism just by what you put in your body.

Metabolism boosters.

Your year of transformation

2011-01-07T18:53:00.002-06:00

So we're just a week into the new year and I get the sense that some of you still haven't decided how you're going to attack your resolutions. Still others of you have tried to hit the gym, only to walk right back out because it was too crowded to use the equipment and are ready to give up!

Maybe some of you are tackling the same challenge I am - to get in the best shape of my life - but you don't know how to get started.

For the do-it-yourselfers, this link, 2011 Transformation Guide, will give a lot of great information to help you get started. Take a look at it and see if you can come up an achievable way to reach your goals or resolutions.You will be much more successful if you make a plan of action.

If you're feeling a little overwhelmed you may want to consider meeting with a fitness and diet expert to work out a plan that fits you. My brother called me the other day wanting some fitness advice and I was able to guide him to some new routines and fitness programs that will keep his workouts fresh and help him stay motivated.

I love helping people live a more healthy balanced life so chances are you will get all your questions answered. Did I also mention that we're running specials with Klein Fitness' best deals of the year? Food for thought.

My diet plan is set up, workout routines are in order, monthly goals are lined up and the first week has gone great! How are your resolutions going?

So you've made the "lose weight resolution," now what?

2011-01-01T14:23:00.008-06:00

Each year many of us vow that this will be the year we get back in shape but crowded gyms, extreme diets and old habits quickly strip our motivation. Make this year different by choosing a program and a support team that walk or run beside you to help you achieve your fitness goals.

The problem with gym memberships and extreme diets is that they are made for the masses, not the individual.

You however, are unique. General guidelines are fine for rule-of-thumb health but your goals, your lifestyle and your body come with specific individual challenges. In order to see real results you need a fitness plan that is right for you.

Our goal in 2011 is to help our clients achieve dramatic, sustainable results with a balanced approach to fitness. We take "personal" training very seriously. Our clients receive a one-on-one fitness consultation before they ever begin training to asses their goals and give us the information we need to build a challenging, unique program to ensure their success. We set short and long term goals, monitor their progress and adjust the workouts accordingly to keep them fresh while keeping our clients on track to achieve their goals.

To offer our clients even more value in 2011 we are partnering with health and nutrition expert Dr. Matt Hayden, owner of Chiropractic Memphis Downtown and Thomas Short, certified massage therapist. This balanced health approach will give our clients access to experts in all matters of health from fitness, to diet, to stress relief.

Our total health partnership comes with special discounts for Klein Fitness clients! Check out our January specials to learn more!

Make 2011 your last "lose weight resolution" and start seeing the fitness results you deserve!

Happy New Year!

2010-12-31T11:10:00.001-06:00

Anticipation. The feeling is almost palpable in this season filled with count-downs to Christmas, trips to see family, parties with friends, the New Year and the "New You."

Klein Fitness is anticipating our biggest year yet in 2011! We're looking forward to a new year filled with new and familiar faces coming to us with their "New You" goals. We can't wait to guide each of you to the success you deserve. With what's coming this year we'll be even more equipped to challenge and motivate you but we can't say why yet so just shake that gift and see what you make it out to be!

Yes we are eager for 2011 but there is still time left to sit back and be thankful for how incredible this year has been and remember the real reason for the season. We appreciate each of you that entrusted us with your fitness goals and look forward to helping you set and achieve even higher standards in the future.

God Bless you and yours and have a safe and happy New Year's Eve!

What is your New Year's resolution going to be?

2010-12-29T15:55:00.004-06:00

Everyone has them...what's yours? Let me know. If it is a fitness goal I can even help you reach that goal. Just give me a call.

Mine is going to be to get into even better shape and bring Klein Fitness to a whole new level. Starting with an announcement on Friday that will help Klein Fitness bring personal training to a whole new level.

Look for this exciting news on Friday!

Workouts...the anti-sickness?

2010-12-22T18:49:00.004-06:00

A workout a day keeps the doctor away!

Think I'm fudging you when I say that if you workout with Klein Fitness three times a week that you will get sick less often and have less severe symptoms when you do catch a bug?

Well according to the article below not only can I claim this I have studies to back me up. I've experienced this myself but I've also seen the flip side. If you push too hard and work out too much when you are sick you can take longer to recover.

Working out will help you stay healthier during this cold/flu season so if you want a fighting chance of staying healthy and out of the doctor's office give Klein Fitness a call.

Stay Healthy...workout.

For the guys!

2010-12-17T15:39:00.003-06:00

As a personal trainer who works with women the majority of the time I sometimes neglect providing info for the guys. So let's talk about how to build muscle with hard core lifting.

If you're looking to break out of a plateau try these advanced lifting techniques to jump start muscle growth.

This article below goes through several different techniques, explains what each one does and how to use each one properly.

If you have any questions about anything you read feel free to give me a call and I would love to help you out. Enjoy!

Advanced Lifting Techniques

A great fat burning workout!

2010-12-13T10:04:00.005-06:00

Its something you can do anywhere, costs very little, burns more fat and calories than jogging and will help your vertical leap.

I am talking about the jump rope. Remember as a kid when you could go for hours, double dutch, cross over and around the world, well bring it back into your life and watch the pounds melt away. My client Susie just had her first baby and has rediscovered how great jump roping can be when building up the stamina to chase Kaleb around.

Take a look at this article for some tips on how to get started.

Learn the ropes

By the way, Ms Body Rock has got some great stuff on her Youtube channel if you are looking for at home workouts

Burn Calories...FAST!

2010-12-09T16:41:00.004-06:00

Here in American we like everything fast. Our food, our success, our tax return, and our car. Well when it comes to burning calories and getting through a cardio workout, I like it to go fast too. I don't want to spend an hour on the treadmill or out on the trail running just so I can burn a few hundred calories.

Sprints are the answer! I get a lot more accomplished in less time, plus it ends up burning more fat than just going for a jog. Which makes sense, if you compare runners to sprinters I'll take the sprinters body any day.

Take a look at the article below and start your sprint workouts today!

Sprint the weight off!

Ankle and Knee injuries

2010-12-03T15:25:00.003-06:00

If you play sports competitively you have most likely suffered one of these injuries. I know I have had both ankles repaired and have spent at least a year in a cast because of ankle problems. My brother has been fighting with a knee injury for the last several years. Just about everyone I know has dealt with this issue.

Now I can't not guarantee that you can avoid an ankle or knee injury by doing these exercises, accidents happen, but I can promise that it will help strengthen your legs and help prevent injury. Take a look at the link below.

Strengthen your knees and ankles.

A month left

2010-11-29T14:36:00.003-06:00

We have almost gone a full decade into the new millennium! Just thinking over the last ten years I am amazed at how different my life is, for the good and bad. One thing I can say for sure is that I am in better shape now than I was in 2000. How about you? This could be a great time to get your fitness goals back up to speed, or at least start thinking about it for the new year.

Just know Klein Fitness is here to help! I also want you all to know that Klein Fitness is going to be releasing some HUGE news for the new year. I am excited about being able to service the downtown area in whole new ways and step up in the areas we are already are! Stay tuned.

Keep a potluck from becoming a potbelly!

2010-11-22T11:25:00.000-06:00

Still looking for the perfect Thanksgiving dish to bring to your family get together?

If diet truly accounts for the 60-80% of weight loss success then Thanksgiving is the ultimate derailment. None of us want to scrimp on Grandma's homemade, holiday feast but if you want to make it through the turkey marathon without undoing all your hard work you're going to have to plan ahead.

Do yourself and your loved ones a favor this year by bringing a traditional side with a twist. Women's Health is offering five healthy options that will be welcome at any family gathering. From savory twice-baked potatoes or green beans and shallots to sweet and sassy cranberry pear sauce and chili spiced mashed sweet potatoes you're sure to find a substitute that will satisfy without weighing you down.

Just remember that little indulgences are fine, make up the ground where you can and throw a game of backyard football in the mix to up your activity level!

5 Healthy side options

Klein Fitness - Exercise ball core blaster

2010-11-12T10:20:00.000-06:00

This exercise targets your entire core while using your body weight as resistance.

IMPORTANT TIPS:

Beginners can create a slight bend in their legs to reduce the resistance and create an easier workout.
For a more advanced workout, focus on maintaining straight legs as you lift the ball up and over your core. Keep your arms straight as you lower the ball over your head to create added tension in your upper core.
Make sure you keep your lower back grounded to prevent injury.

WHAT YOU DO: Lay flat with your arms over your head and an exercise ball between your feet. Simultaneously raise your arms and legs to meet over your core using your feet to lift the exercise ball and transfer it to your hands. Lower the ball over your head then lift your arms and legs straight up and over your core again to pass the ball back to your feet. Lower your legs and arms to the floor. That is one rep.

Do 3 sets of 15 for a tight toned core!

Thank You!

2010-11-11T13:54:00.001-06:00

I wanted to take a quick second to thank all the men and women who have fought for our freedom. Your sacrifice and devotion is what has and will continue to keep this country free and a place where people of all walks of life can reach their dreams.

Have a blessed Veteran's Day!

Dieting does not mean boring

2010-11-05T14:26:00.004-05:00

Just because you are going on a diet does not mean you have to give up all your favorite foods and drinks. Pizza and steaks can still be on the menu...maybe just not as often and with a little twist. The key word in dieting is MODERATION. If you can master the craft of moderation your weight and fitness goals will be simple to achieve.

Another key to successful dieting is to be smart about what you eat. Eating fast food, anything fried in grease and sugar laden foods will sabotage your health goals. Make your cheat days a cheat meal. I know a lot of cheat days end up as cheat weekends and you end up having 3 days of gorging which undoes all your hard work from the past week.

With the holidays coming up now is an even better time to start practicing smart eating habits that will keep you from "stuffing" in the calories. Sorry, had to do it.

Below is a link to 8 ways you can reduce fat in your diet without even realizing it.

Cut fat without noticing

By the way...the pizza burger to the right would be an example of a poor (not smart) food choice.

Trick or Treat

2010-10-29T17:19:00.004-05:00

My trick is that I am acting like I am writing a blog post and am counting it as one but in reality I am just putting nothing but a Happy Halloween out there.

My treat is not telling you to have ZERO candy over the weekend...though I would advise you to enjoy your treats in moderation.

Enjoy the weekend Klein Fitness Nation!

It's been a while

2010-10-27T16:43:00.004-05:00

Sorry I have not posted in a while, things have gotten really busy and I have picked up some early morning clients...like I have to get up a 4:30am early clients. And if you know anything about me or any Klein really you would know that we do not do well in the morning...at all. But I am there, awake and training and attempting to turn over a new leaf so to speak.

The early morning has thrown the rest of my day into a mess and therefor I have not been making time to blog. This is my first attempt at changing that and getting back into my social media. But what do I want to talk about? Sleep!

Sleep and rest are just as important to having a healthy lifestyle as diet and exercise. As a matter of fact cutting back on sleep reduces the benefits of diet and exercise. In some studies it was shown to reduce fat loss by up to 55%. Thats crazy!

The good thing is that sleep is something that just about anyone is good at. It does not take practice and you don't need to work at it. All you have to do is make time for it. So know that if you are making sure you are getting at least 8 good hours of sleep you are on your way to becoming Klein Fitness Fit!:-)

Side Lunge, Upper Body, Core Combo - OH MY!

2010-10-13T11:30:00.000-05:00

This exercise targets the inner and outter thighs while toning your legs and butt. When you add in the added medicine ball rotation you also engage your arms and core for a more total body workout.

IMPORTANT TIPS:

Focus on maintaining your body alignment by keeping your feet and knees facing forward.
Secondly make sure you keep your back straight even through your twist to prevent lower back injuries.

WHAT YOU DO: This lunge works your legs with additional emphasis on the inner and outer thighs to target that tough to get rid of "thigh jiggle." When you're ready for an additional challenge add in the medicine ball variations to work your shoulders and core.

Do three sets of 12-15 per side.

Made it through the LuvMud

2010-10-11T22:15:00.009-05:00

Ran the LuvMud 5k yesterday and it was a blast. If you are like me and get bored with the typical 5k's the LuvMud would have been perfect for you. There were obstacle courses, trail running, team racing, costumes, live music and a huge mud pit. And if the race did not make you feel good enough the money that was raised went to Habitat for Hope. There were well over 850 people out at Shelby Farms so the energy for the run was fantastic!

They are already planning a bigger and better run next year so if you did not get in the fun this time you don't want it miss it again! Remember this isn't your grandma's 5K so fit a lot of cross training into your workouts so you'll be ready to handle whatever they throw at you!

I did a very poor job with my costume considering I tried to throw something together race day after I went to church. I was supposed to be Rambo but as you can tell, I look more like some wannabe white rapper.

Anyway you need to get out there next year and make it happen. I will be doing a Klein Fitness team so let me know if you are interested.

Life on the go

2010-10-06T14:05:00.000-05:00

Do any of you have a hard time staying with your diet or workout routine while on the road for business or vacation? I know I do, it seems like there is no time for working out plus we are always going out to eat which kills the diet. Overall I just have a hard time getting the motivated to stick to my guns and be healthy.

Men's Health has the business man/womans travel guide that has some helpful hints and tricks to stay motivated, on top of your diet and killing your workout even when you are on the road. Take a look and give it a try.

Business Travel Survival Guide

Breakfast

2010-10-04T11:39:00.001-05:00

Mom always said it's the first and most important meal of the day but did you ever stop and think why? Well let me shed some light on that profound question.

The first reason breakfast is the most important meal of the day is that fact that your body has had nothing since your last meal which in most cases was 8 hours earlier. That is a long time for your body to go without nourishment and therefor it is in need of energy. Eating breakfast will help you be more productive, boost your metabolism and help you eat better throughout the day.

The second reason is that eating breakfast has been linked to being more active during your day. If you get that energy first thing your body is ready to take on the rest of the day and will have what it takes to workout harder and play longer.

The third reason dives a little deeper into the mystery of your metabolism. Skipping breakfast causes you to binge eat later in the day. It has also been linked to increased insulin which increases fat storage. Studies show that you also tend to choose unhealthy foods when skipping breakfast which leads to weight gain. See what eating a healthy breakfast can help you avoid?

To conclude, your mom was right, breakfast is a very important meal and should not be skipped. If you are looking to lose weight or get back on track with your diet maybe you should take a look at what you eat for breakfast...it may be the key to your success.

I am including a link to Men's Health with has a great tool for choosing the right breakfast for you. Give it a shot and start your day off right.

Men's Health "Jump Start Your Day"

What is your body type?

2010-10-01T16:55:00.003-05:00

When it comes to working out everyone should be doing it. But knowing what to focus on can be hard. And just because your buddy spends minimal time at the gym, eats what he wants and still looks great does not mean it will work for you.

Identifying your body type is key when coming up with a workout schedule and diet. The website below will help you determine what type you are, once that is done all you have to do is give me a call. I can take care of the workout and diet part.

Your body type in a nutshell

Strength Training for Runners

2010-09-29T15:33:00.015-05:00

This morning with the help of Channel 3 and Habitat for Hope I went through some basic strength training moves that will help you become a better runner. If you're wondering how strength training can improve your run here are a few key benefits:

1. Injury Prevention: Strength training creates stronger muscle fibers, joints, ligaments and tendons. This improves your form making it less likely for you to injure yourself.

2. Increase Power: This increases the ability to run faster and more efficiently.Your muscles won't wear out as easily and you'll have an extra kick at the end to finish strong.

3. Increase Speed: The stronger your muscles the faster you can go which will make winning races easier.

4. Running Economy: By maximizing stride length, stride rate and running form you can focus your energy on increasing your speed and distance to be the best runner you can be.

Strength training provides a base for each of these benefits. If you would like to start a strength training routine to gain that competitive edge or carve out a new personal best give me a call and we can start your road to better, stronger and faster runner.

Here's an example from our workout this morning - sorry about the sound - check out Becky and Tucker rockin the dead lifts!

Can Alcohol make you fat?

2010-09-22T15:55:00.002-05:00

The answer is Yes and No. Like everything else you consume it is not really the food or drink that makes you fat. It is weather you are in control of your diet and urges. Alcohol is full of empty calories, it tends to stimulate the appetite and has been know to increase the chance of bad choices. So it can wreck havoc on your weight and cause you to grow the infamous beer belly.

Basically if you are drinking alcohol daily, eating bar food to satisfy your raging appetite and spending the rest of your day sleeping off your hang over then yes I would say that alcohol is a main player in you weight problem. But if you intake alcohol in moderation and make sure it fits into your calorie budget then you should have no problem.

Now is it good for you and should it be part of your diet is a whole other story, but I will save that for another post.

Pan-Seared Pork Chops with Pear and Soy-Ginger Glaze

2010-09-20T14:44:00.000-05:00

Pork, the self-proclaimed "other white meat", is surprisingly lean which makes it a nice healthy alternative to chicken or turkey. Here are a few nutritional stats on popular cuts of pork to back up that claim.

Pork Tenderloin - Total Fat 2.98g - Saturated Fat 1.02g
Skinless chicken breast - Total Fat 3.03g - Saturated Fat 0.86g
Boneless loin chop - Total Fat 5.17g - Saturated Fat 1.77g

People often over cook pork, drying it out and making it less than yummy. This pan-seared recipe is a delicious way to keep your pork chops juicy.

Here's how:
I started by lightly breading 4 pork chops with a mixture of the following ingredients.

1/2 cup flour
1 tsp dried thyme
1 tsp black pepper
1/2 tsp salt
1 1/2 tbsp olive oil

I set those aside while I prepared the pear and soy ginger glaze.

Here are the ingredients:
1/2 cup pear nectar
1/2 cup packed golden brown sugar
3 tbsp low-sodium soy sauce
2 tbsp unseasoned rice vinegar
1 tbsp grated fresh gingerroot
1/4 tsp cayenne
4 firm but ripe pears, peeled, halved lengthwise, cored and cut into 1/2 inch wedges
2 tsp corn starch

Bring the pear nectar to simmer in a large skillet over medium-high heat. Add the sugar, soy sauce, vinegar, gingeroot and cayenne. Stir until the sugar is dissolved and sauce begins to simmer.

Add the pears and stir to coat. Baste the pears frequently, until they are barely tender (about 4 minutes). Then stir the cornstarch into the mixture and simmer till it thickens slightly. Transfer the mixture to a bowl and set it aside and wipe out the skillet.

Using the same pan heat the olive oil over medium-high heat and swirl to coat pan. Add the pork chops and brown them on each side, turning just once, about two minutes per side. Turn the heat to low and pour the pear glaze over the top. Then cover the skillet and cook until chops are cooked through and the pears are tender, about 5 minutes.

Here's the Klein Fitness Breakdown:

Prep ease: 4 out of 5 stars (first time searing :) )

Taste: 5 out of 5 stars

Pan-Seared Chops:
Serving Size: 6-8 ounces or 1 chop
Amount per Serving

Calories 441
Total Fat 10g
Saturated Fat 2g
Cholesterol 50mg
Sodium 600mg
Total Carbohydrate 73g
Protein 21g
Fiber 7g

Total Meal - 441 calories!

Overall opinion: Delicious and classy and a nice change of pace but not the leanest option ever. This one has impressive date night written all over it.

How do you get to work?

2010-09-17T15:23:00.003-05:00

Most of America drives to work every day. For people like my brother, who lives 100+ miles from work, there is no other option. But if you're like my wife and live a mile from work, you may have other, healthier, alternatives.

Why not ride your bike to work? You will save money, be more energetic when you get to work (though HOT HOT weather can wipe you out,) and you will be doing your part to preserve the earth for future generations.

So I challenge you, when and if the weather breaks, to ride your bike to work and start your day off right.

The reasoning behind a bike ride to work

Is your job making you sedentary?

2010-09-13T13:50:00.001-05:00

What you do has a huge effect on you but I am sure you know that. But did you know that your job can increase your risk for heart disease or die early no matter how much you workout. When it comes down to it, sitting in a chair can ruin your body from your head to your toes even if you workout regularly.

Having an active life style requires a lot more than just hitting the gym every other day. If you think about it just how much sitting or non activity do you do in a day? Sleep, wake up, eat breakfast (sitting down), drive to work (sitting), sit at your desk in front of your computer, eat lunch (sitting), drive home (sitting), watch your tv (sitting). That is a lot of non-activity and it can wreak havoc on your body.

This article in Men's Health goes into a lot more detail and is a great read. But what I want you to do is take a second to think about you activity level and what you can do to improve it. Not just going to the gym everyday but walking more, riding your bike to work, mowing your yard instead of paying someone to, jogging over your lunch break, regularly getting up from your desk and becoming active at work. Be creative...it could save your life.

Sentenced to a Chair

Klein Fitness - Calf raise with tricep extension

2010-09-10T10:07:00.001-05:00

This combo targets the small muscles of your calves and triceps to tone both at once.

IMPORTANT TIPS: Be sure to watch the form closely to prevent injury. Use a dumbbell to achieve full extension of the calf muscle.

WHAT YOU DO: Start with your arm at a 90 degree angle, with your dumbbell behind your head. Raise your calf then extend your arm above your head. Lower the dumbbell then lower your calf. That is one repetition. Do three sets of 15-20 per side.

What are you missing?

2010-09-07T17:51:00.004-05:00

A lot of people want to focus on just a couple key muscle groups. Too many times I see guys come in, work out their chest and biceps and then leave thinking they have completed a really good workout. Girls seem to get some lunges in and maybe some arm work but again focus on only a few key muscles or "trouble spots."

Your body works as a unit, and like most things is only as strong as its weakest link. To have a strong upper body you need a strong core, if you want a big chest you need strong shoulders and triceps. A strong lower body requires a solid core and lower back. Everything one muscle group does ties into another group.

What I am saying is, don't just train one part of your body. Sure you can focus on certain muscles, but make sure to work everything else out even if you are just trying to shape up your butt and thighs.

Here are a couple tests that should help you figure out what you may need to work on.

What is holding you back?

Intermediate squat with a bicep curl

2010-09-01T11:27:00.004-05:00

Ready to take on another tush tightening exercise? Take last week's squat combo a step farther with Adonia as Klein Fitness brings you to the next level!

Klein Fitness - Intermediate squat with a bicep curl

The intermediate squat/bicep curl combo removes the wall support to challenge your stabilizer muscles and increase the work required of your large muscles (quads, hammies, glutes.) To challenge your biceps you can use heavier weights, we recommend 8-10lbs.

Be sure to watch your form to keep your body in alignment and prevent injury. Do 3 sets of 15.

Thanks to our Rockin' Fitness Friend Adonia for helping us out!

Carbs...are they bad?

2010-08-30T15:14:00.002-05:00

Yes and No. Carbs in themselves are not bad for you. You need carbs in everyday life. Carbs is what gives your body the energy to work your 9 to 5 or play baseball with the kids or take that early morning jog. It would be just about impossible for you to live your life without carbs.

With that being said not all carbs are created equal. You have simple and complex carbs. Simple carbs are easily digested for energy. Some examples are fruit, candy and soda. Complex carbs are not as easily digested. Some examples would be breads, pasta and potatos.

Now what should you stay away from? Added sugars. Just get rid of regular soda, baked sweets (cookies, cake, pies, ext), candy, chips and just plan old sugar. Do this and you will be reducing food that tends to throw your blood sugar out of wack a cause your body to store fat.

I would also cation on eating to many carbs. Like everything eat carbs in moderation and you should be on your way to a healthier you.

Making it through the weekend

2010-08-27T16:39:00.002-05:00

A lot of people like to take the weekend off and party it up. They eat and drink anything and everything they want. Their excuse is "its my cheat day" or "its the weekend and I workout all week". Now I am not saying you can not take the weekend off or have a cheat meal or two, but I do think you need to be smart about it. You would be surprised how much your weekends come into play when it comes to your weight loss or fitness goals.

With all that said I am including a link to some really good weekend diet tips that should help you have a bit healthier of a weekend no matter what your plans are.

Weekend Diet Tips

Klein Fitness Launches New Video Series

2010-08-25T07:39:00.006-05:00

Exciting news from Klein Fitness! Today we're launching the first of a series of fitness videos for your viewing pleasure. Just click on our "Fitness Videos" page to learn more. We'll post a new video each week so you can include these moves in your own workouts!

A big thanks goes out to our incredible fitness model Becky for helping out out with this!

The Exercise ball wall squat/bicep curl combo boost your calorie burn as you work the large muscles (quads, hammies, glutes) with your smaller muscles (biceps.) This beginner's version uses the exercise ball to provide support and promote good form. Do 3 sets of 15.

For more fitness tips and nutrition information follow us on Facebook and Twitter @KleinFitness

Why lifting weights is key to losing weight

2010-08-23T12:51:00.007-05:00

Did you know that if you put on just 1lb of lean muscle, in one year you would burn an extra 18,000 calories, and that is if you just sit there! That is an extra 5lbs you would burn by doing nothing. Just think what could happen if you put on 5lbs of muscle.

This is why I implement strength training with every one of my clients. Young, old, male, female no matter where you are in your

journey of life, strength training with help you have a healthier life, and reach your fitness/body fat goals.

If you are looking for someone to help you develop a strength training program and keep you motivated, give Klein Fitness a call.

10 Ways to Fight Fat

All day Energy

2010-08-20T15:37:00.002-05:00

How many of you make it through your morning all right but after lunch you hit the afternoon wall? You just get very tired very fast for no apparent reason? Maybe the morning is your problem area. What ever your time is, you are just not able to be "on" all day. Why is this? Can you have all day energy? If so how?

Your answers are in the article below. It covers everything you need to know to have all day energy.

All Day Energy

Locavores rule!

2010-08-17T20:05:00.009-05:00

My trip to the downtown Memphis Farmer's Market was a total success. If you haven't visited one of our local markets before let me share some highlights.

Reasons to love the Memphis Farmer's Market:

Really nice people who know their stuff when it comes to growing things!
Super fresh veggies straight off the vine, bush, plant etc.
Good music by local artists
Fresh cinnamon rolls from our friends at The Big Ono Bakery to munch on while shopping. (okay not so healthy but they are made from whole grains with no preservatives!)

So on to today's recipe, Grilled Veggies with Romesco Sauce!
WARNING VEGGIE OVERLOAD!

Here's what you need:

Olive oil spray to coat the grill
6 plum tomatoes (about one pound), cored and halved
4 bell peppers, 1 red and the rest red, yellow or orange, cored, seeded and cut into 6 wedges
3 medium yellow squash
2 small eggplants
1 lb of asparagus
1 large onion cut crosswise into 1/4-inch slices

For the marinade:
3 Tbsp extra virgin olive oil (EVOO)
1/2 tsp salt
1 tsp pepper

First mix the marinade for the veggies. Combine 3 Tbsp EVOO, 1/2 tsp salt and 1 tsp pepper. Pour over the sliced veggies and toss them to make sure they are coated.

Spray your grill with the cooking spray before adding the veggies. They should cook 5-6 minutes per side. Once they are grilled set aside 4 tomato halves and 6 red pepper wedges for the sauce. The rest are ready to put on your plate!

Now for the Romesco Sauce. In a food processor combine the following:
The 4 tomato halves and 6 red pepper wedges you set aside earlier
2 Tbsp of EVOO
1/2 cup toasted almonds (we substituted cashews)
6 peeled garlic cloves
2 Tbsp sherry vinegar
1/4 tsp salt
1/4 tsp pepper
Process these ingredients till they are well combined and smooth. Serve as a dip for the veggies.

Here's the Klein Fitness Breakdown:

Prep ease: 4 out of 5 stars

Taste: 3 out of 5 stars

Grilled Veggies with Romesco Sauce:

Amount per Serving

Calories 283
Calories from Fat 36
Total Fat 18g
Total Carbohydrate 26g
Sodium: 264mg
Protein 9.5g

Grilled Chicken:
Serving Size: 6 ounces or 1/2 chicken breast
Amount per Serving

Calories 281
Calories from fat 27
Saturated fat 1g
Cholesterol 65 mg
Sodium 750mg
Total Carbs 3g
Protein 35g

Total Meal: 564 calories

Overall satisfaction: We added chicken to the dish because the man must have his protein and is, by every definition of the word a SERIOUS carnivore. The veggies were great and we had way more than we needed. Unfortunately the Romesco sauce left something to be desired. It was okay, much the same consistency as hummus, but the sweetness didn't seem to go with the rest of the meal. To sum it up, great side dish recipe but we're not sold on it as the main event!

Fish...it's what's for dinner

2010-08-16T15:26:00.002-05:00

If you are trying to get lean but still want to hold onto your muscle you know that chicken and turkey can start to get a little old.

Fish is a great way to mix things up, and if you already have fish as part of your diet you may want to broaden your horizons to some different types of fish.

The article below has several different types of fish and their health benefits and great ways to prepare them. So give it a shot, have fish tonight and you will see what you have been missing out on.

Fresh Fish!

What happens when you reach your goal?

2010-08-13T12:25:00.005-05:00

I realized that all my articles are on how to get to your goal. Lifting tips, diet tips, health tips and everything in between but what happens when you get to your goal? Do you get to go back to old habits? Not exercise? Or do you have to keep on a strict diet and exercise routine?

You do not have to be on the strict routine that got you to your goal. You can be a little more "normal". But you still need to be sensible, make sure to do all things in moderation. Stay in a health routine, exercise consistently eat smart and you should be good.

The good thing is your strict routine has probably helped you create a health lifestyle so it will be easier to make healthy choices and you will think twice before you go for the not so healthy choices.

Check out this article on reaching the end of your

journey and not reverting back to your former self.

Keepin' It

Avoid the hangry with healthy options

2010-08-11T12:36:00.009-05:00

Hi everyone, It's Meg again. Have you ever experienced hunger that just puts you in a bad mood? The technical term for that feeling is hangry.

hangry - def. When you are so hungry that your lack of food causes you to become angry, frustrated or both. An amalgum of hungry and angry invented to describe that feeling when you get when you are on a diet and every delicious thing you crave is off limits.

Being hangry often leads to bad food choices but sometimes it's hard to find something healthy you actually want to eat. Allow me to introduce the"Boost your Metabolism" dish Cashew Crusted Chicken Breasts.This recipe was so simple and it allowed me to break out the food processor we got from our wedding (three years of dust but it's still worked!)

I started by setting 4 chicken breast halves out to thaw and preheating my oven to 425 degrees. Next I mixed the ingredients for the cashew crust (photo right)

1/2 Cup of toasted cashews
2 Tbsp extra virgin olive oil
2 Tbsp lemon juice
3/4 tsp dried rosemary1 Tbsp minced garlic

Just process these together till they are coarsely chopped, creating a thick paste. Then spread over the thawed chicken breasts in a baking dish and roast it in the oven for 10-15 minutes. The crust will brown nicely but watch it closely between 10-15 minutes to prevent burning.

I decided to roast some asparagus as a side dish. First I sprayed them lightly with Omega 3 cooking oil on a pizza pan then topped them with a couple tablespoons of Teriyaki sauce and cashews.

I roasted these at 425 along with the chicken, checking them around the 10 minute mark to see if they were tender but still had a little crisp.
The meal only took 30 minutes start to finish and was really good! You'd ever realize it was so good for you!

Here's the Klein Fitness Breakdown:

Prep ease: 5 out of 5 stars

Taste: 4 out of 5 stars
Cashew Chicken:
Serving Size: 4-5 ounces or 1/2 chicken breast
Amount per Serving

Calories 293 Calories from Fat 156
Total Fat 17g
Sodium 194mg
Total Carbohydrate 4.3g
Protein 30g

Roasted Asparagus:

Serving Size: 7 to 8 spears
Amount per Serving

Calories 55 Calories from Fat 36
Total Fat 4g
Saturated Fat 0g
Sodium 101mg
Total Carbohydrate 4g
Dietary Fiber 1g
Protein 3g

Total Meal - 348 calories!

Overall opinion: Delicious and easy! This one is a keeper!

It's been a year!

2010-08-09T13:45:00.004-05:00

Klein Fitness has been around for an entire year! It's hard to wrap my mind around that it has already been that long. It seems just yesterday I was getting certified and trying to find my first client.

I first want to give a shout out to my wife. She is the other half of Klein Fitness that most of you don't see. She comes up with all our marketing plans and ideas, as a matter of fact this blog/website was her idea. So needless to say without her, Klein Fitness would not have made it this far.

Next I want to thank all of you, my clients, readers and followers. Without you I would not be able to make a living doing what I love. Getting to know all of you, seeing you progress through the workouts, and helping you through your ups and downs really is my dream job. I am thankful that I get to play a small part in your life by helping you become a healthier, fitter, more confident you.

Lastly I just want to say that I am excited to see what the next year has in store. I look forward to helping Memphis get out of the top spot in fattest cities. We also look forward to continuing to provide our highest level of service and training as we build on the successes of the last year.

Again a BIG thank you to all those who have had any part in Klein Fitness now located at www.kleinfitness.com!

You are what you eat...so I hear

2010-08-04T11:40:00.000-05:00

Dear Diets,

You STINK!

I've never met anyone who likes dieting but it seems like everyone is doing it. It's the most popular - unpopular thing going.

To paraphrase the the Dread Pirate Roberts in The Princess Bride "Diets are pain highness, anyone who says differently is selling something."

And boy aren't they! Every web page I visit has some new fat burning supplement, aid, trick or solution that you can get for three easy payments of $19.99. Sadly, I admit, I've fallen prey to some of the fad diets out there. I've tried just about everything (many times against the very sound advice of my personal trainer husband.)

Let me just list a few and give you a rundown of my results:
Diet Shakes = Heightened gag reflex
Diet Pills = Heart murmurs
Diet Supplements = Nada
Portion Control = Well I'll just have one more piece...
No Booze = Cranky Meg
No Dessert = Cranky Meg
No Carbs = Cranky Meg
No Beef = Cranky parents (proud producers of some of the best Angus beef around, check www.perrypurebreds.com to order yours!)

After all this up-and-down, mood-altering nonsense, Corey suggested (for my health and his sanity) that I take on diets Julie vs. Julia style and try to find a healthy way to boost my metabolism and lose weight for real without feeling deprived.

It is this advice that leads me to introduce a new segment on KleinFitness. Each week I'll be trying some new, healthy meals and sharing my successes and failures with you. I haven't decided if I'll be sharing my weight loss goals/results with you...I mean we're not that close and I like that info to stay between me and my bathroom scale, but if I notice anything drastic I'll let you know.

Challenge 1: Become a Locavore

Main principle: Preservatives are bad for you.

Solution: Purchase foods from vendors who offer locally grown produce. I'm going to find some recipes to try this week and do my shopping at one of the local farmer's markets. If you need some help finding one in Memphis look here. Tune in this weekend to see what I come up with!

Train smarter to get better results

2010-08-02T09:59:00.003-05:00

I see it all the time, people at the gym hours a day, just killin their workout,drinking their protein/creatine/energy concoction...not getting results. This can be caused by several reasons but the one I want to focus on is proper technique.

Bad technique can not only be harmful to your body but it can also handicap your ability to get results and become stronger. Take a look at the article below on 5 ways you can stimulate muscles for growth.

And remember, next time you are at the gym, focus on your technique instead of the amount of weight you have or how many reps you can do.

5 way to properly stimulate muscles for maximum growth

Hot Hot Hot

2010-07-30T13:35:00.006-05:00

So it is HOT here in Memphis. I can not walk outside for any length of time without soaking my clothes and needing a shower. I told my self when I was young and living is Missouri that I would not ever move further south because I did not want to deal with all this heat.

Well that did not work out (thanks Meg) but there are some things you can do to make it through this heat wave without mishap. I would say to just workout indoors but if you are like me that is not always an option. I have to get outside every now and then and just take on the outdoors.

One thing that helps me is get in the pool. Pool workouts are a great full body workout and the water is very refreshing. Oh, there is a great pool game a buddy of mine created that is a blast and a great workout, pool baseball. We are going to play it this weekend if you are interested.

All right, here is a link to a PDF on how to get in a good workout with all this heat. Enjoy and try to stay cool!

By the way, George lost that game of one on one against me and had to shave the stash. You are welcome George.

Working out in HEAT

Sorry!

2010-07-28T15:38:00.006-05:00

Hey guys, sorry I have not posted anything for a week. I have had just a bad week or so of technology.

My phone died last weekend, then when I got home my internet was down and I later found out that my computer was virus infected. So, needless to say, everything that needed to happen to keep me out of the loop happened.

But I am back and ready to take on the world with my new iPhone 4. Let me tell you...if you liked the original iPhone or have been looking for a reason to get an iPhone. The iPhone 4 is the reason, I have never had a phone that was this fast or this sharp it makes my old iPhone seem old and antiquated. I have not had any problems with dropped calls or with a lack of reception.

All right, I know this is not my normal post but I felt like I had to share. And in case you were wondering, there are some great nutrition and fitness apps out there to check out..more on that later!

Float Trip!

2010-07-21T09:51:00.002-05:00

I am back from a weekend with the extended family. We were in the great state of Missouri camping and floating down some river. Well I was paddling my wife down a river that was not overly helpful in getting us down stream.

I didn't realize how much work paddling a canoe could be but, with several friends and family I had to attack (Ramming Speed!), try to sink or just soak it turned out to be a great workout.

And if the float trip wasn't enough, we all gathered for some beach volleyball afterwards where a semi-professional beach volleyball player joined in to add to the challenge. You all know how much I like to win.

Overall it was a blast and may just become a yearly thing. Afterall, fitness vacations are the best kind!

What did I just play?

2010-07-16T17:53:00.003-05:00

Last night I experienced rugby for the first time. To top it off I was playing with a Australian Semi-Pro rugby player. Yes, he was 100% Australian and we had a strange language barrier I didn't know could exist between two English speaking people. But I guess each culture has its slang.

I think the main thing I did not realize about rugby is the amount of running it takes. Its like playing soccer out there...we just scored on the occasion. So if anyone is up for playing some rugby give me a shout, I would love to hone my skills so the next time a Australian rugby player comes through I will be ready for him!

Want to look like the Old Spice guy?

2010-07-14T15:21:00.000-05:00

He seems to be the new sensation. His commercials are hilarious, he has got a hot bod and everyone is just eating him up. So how can you be like him? Well, I can only help out with the hot bod part. Give Klein Fitness a call and I can start you on the path to a Hollywood body. As far as the talent and being in the right place at the right time...that is all on you.

Klein Fitness is the man who could help your man look like the man that your man could smell like.

Why bottled water?

2010-07-12T13:07:00.001-05:00

So we all know that without water the world would not be here. The human body is made up of 75% water, 75% of the earth is covered with water. We should be consuming at least eight, 8oz glasses of water every day.

Now that we have established that water is a key part of life, when it comes to drinking water what should you go for? Bottled water, tap water, sparkling water, flavored water, vitamin water...the list goes on and on. The question today is should you go for a bottled water option over the tap water. It really depends on your reasoning but when it comes down to it, they both are just about the same. Take a look at the article below.

Truth about bottled water

Do I really need a gym to build muscle?

2010-07-07T19:01:00.006-05:00

No! You can build lean muscle using just your own body weight. Between body weight workouts, plyometrics, and track workouts you can get a hardcore workout in that will kick your body into shape.

The are hundreds of variations that will keep things fresh and your body guessing. The link below just touches on the basics but if want to go beyond that give me a call and I will take you there.

No Gym Workouts

Its time to fire up the grill

2010-07-02T15:29:00.000-05:00

It's 4th of July weekend. That means celebrating living in the greatest country in the world. The land of the free and the home of the brave. So this post is going to be about America and Bar-B-Q.

But I first want to comment on the post below. As you can tell my wife high jacked my blog and put out some crazy stuff. I have her on lock down but I want you all to know that she only eats pure health food. That pic must have been taken before I met her. She also loves to workout, as a matter of fact I work her out several times a week...and yes she does get the training for free.

Back to the reason of this post. I have links to some great grill tips and some of the most fit Americans of all time. Enjoy the links and enjoy the weekend. Oh and remember...USA USA USA!

Ready Aim Fire

Best and worst bbq foods

Yeah...us Americans can be fit too

Find a Running Friend and Support Local Business

2010-06-30T07:39:00.007-05:00

Hey guys,

This is Megan, the other side of Klein Fitness. Unlike my fantastically fit husband, I could always use a workout buddy. We ladies are relational. Long runs seem easier when there is someone to distract me from the sound of sucking air into my lungs.

Well I was jogging along the river this morning, wishing I had just such a buddy, when a couple of folks from Bar Dog stopped me (it wasn't hard, I was looking for an escape) and told me about a group run that they have every Monday night at 7:00p.m. and Wednesday morning at 7:00a.m.

Here's how you make instant running friends. Just show up at Bardog at 6:50 pm or am depending on the day. From there the group runs a course that is 5-7 miles with break off points at 3 and 4 miles. All levels/paces are welcome and afterwards people hang out at the "underdog" for a drink and some fun. (Hey at least you run the calories off first...so its kind of break even.)

So come out, make some new friends and support local businesses.
For more information check out:
Bardog's Salty Dog Events

This is for the ladies

2010-06-28T15:31:00.003-05:00

All right girls. This post is for you. Majority of my clients are female, I live with my wife who yes...is a female, I tend to get along really well with the female population. So all this goes to say that when it comes to women's health I have a pretty good grasp of what is good for you and what you should stay away from. Now I could bore you with a huge paragraph of things to do and not do but I have found a more visual way to get my point across. Follow the link below and you will not regret it.

Tips For Your Body

Sleep...it's a key part of fitness

2010-06-23T15:13:00.004-05:00

Sleep plays a huge part in building muscle, and becoming a more healthy you. If you are not getting the 7 to 9 hours you need, your fitness will suffer. You will not be able to go 100% in your workouts, you will have a higher risk of injury, you may start to lose motivation and start to feel more depressed. All this just because you aren't getting enough sleep.

So take time out of your busy life and get the sleep you need. Here are 5 tips that should help you get the best sleep you can.

Tips on getting your best nights sleep

Bring on the heat

2010-06-21T14:51:00.006-05:00

Well the first day of Summer is officially here! Of course in Memphis, it feels like it has been here for the last 2 months. This week's weather is forecasted to be in the high 90s to the mid 100s. That's HOT and I for one, do not like working out in the heat, so I avoid it at all cost.

But for those of you gung-ho hot-weather-workout-addicts who don't, here are some key tips for staying safe and keeping cool.

Hot weather workout tips

So there I was...at the Miss Tennessee Pageant

2010-06-18T09:26:00.016-05:00

It was game 7 of the NBA Finals. The L.A. Lakers

versus Boston Celtics. This was one of, if not THE BIGGEST game for the NBA in the last 10 years. This was a can not miss game for me...but I missed it.

I know this is not a fitness tips post, but I wanted to highlight a client of mine who has done some incredible work.

Mandy came to be after having back surgery needing to lose (in her opinion) 20lbs before hitting the stage of the Miss Tennessee Scholarship Pageant in her swimsuit.

Over the next six weeks we hit the gym and the pool hard.

Mandy put in long hours with Becky Davis, official title Secret Weapon Swim Coach, and of course Klein Fitness and last night she rocked the stage! As you can see, she looked incredible!

The swimsuit is just one of the four challenges Mandy has to excel in for a shot at becoming Miss Tennessee, but I thought it showed off the work she and I have put in over the last several months.

There are two days of competition left, so good luck Mandy we will all be cheering for you! I would not have missed it...not even for the NBA finals!

I have included a couple more pics of Mandy (Miss Tennessee 2010 by our standards) and me with the current Miss Tennessee,Stephanie Wittler.

I will be including more of these client highlights so you can get to meet the people who make Klein Fitness possible!

Oh and to all you future contestants, remember that the earlier you start working, the better you're going to look when you strut your stuff on stage in the 2011 Miss Tennessee Pageant, and all the pageants in between!

"Wear the crown, be the crown...."
Give me a call and we can get started today!

Can I take time off?

2010-06-16T20:55:00.001-05:00

Yes...you can take time off. It may actually do you good. There is such a thing as over-training and I can testify to it not helping you reach your goal at all. Being a personal trainer, it is my job to get people into the shape they're shooting for. That means I have to make sure I am in the best shape I can be. Because of this pressure I have found myself over-training and taking two steps back to my one step forward.

It is good to take a week of if you have been going hardcore for the last several months trying to get that beach body. That rest period can help you get out of a plateau, re-spark your motivation, let your body catch up and just plan revitalize you. Then when you pick up your training again the next week, you will be stronger and more ready than ever. Give it a try, rest is a big part of getting into shape.

Bogota, Colombia

2010-06-14T15:35:00.007-05:00

I am back from my first international excursion into the wild. It was a great trip! We played some ball with the locals, climbed a mountain, ate some Colombian food and just tried to take it all in.

I was very surprised at the amount of people who did not speak English...not even a little. I would have been lost without my buddy who is from Colombia and kept up the communication for me.

One really nice thing about Bogota was the temp, it was always in the mid to high 60s and low 70s. PERFECT. You can imagine the rude awakening when we stepped into the muggy heat-wave of the mid-south again...ahh home.

I have included a picture of our 9 on 9 basketball crew, my Colombian translator Jonny Pineda and a photo from the top of Monserrate, the mountain I climbed that was more than 10,300 feet tall! Add that to the base altitude of Bogota which is 8,200 feet above sea level and we're talking serious nose-bleed potential.

The trip was a whole lotta fun, but I am back now, pounds lighter from my high altitude vacation, so be ready to get back on track with my weekly blogs!

It's National Running Day!

2010-06-02T14:38:00.002-05:00

As you can tell by the title of this blog post it is National Runners' Day, and I just wanted to share what I consider to be a great pic of one of my favorite runners of all time; not to mention one of my favorite running outfits of all time.

I am not going to release the name to protect the not so innocent, at least not at this time...I'll keep you posted on that.

Here's a link to help you keep your running strong and your motivation in tip-top shape. Go hit the road!

National Running Day

The Wedding Workout Sweepstakes!

2010-06-01T14:01:00.004-05:00

Klein Fitness is partnering with Southern Weddings magazine to offer three lucky ladies the chance to get fit for their big day!

We'll be offering the three winners personal consultations to develop programs to challenge them. These workouts will target the areas they want to focus on so they can look their very best in their dresses.

Since some of the winners will be out of the Memphis area we'll be offering web cam and video training sessions to give them the same personal attention our local clients receive.

If you're interested in entering the sweepstakes or know a bride-to-be who would like some pre-wedding workouts have them visit the Southern Weddings Website and enter by June 7th!

Southern Weddings Fitness Sweepstakes

The Men and Women of Honor

2010-05-31T19:38:00.004-05:00

Today is a day set aside to honor those who have fought for America and her freedom. How often do we really stop and think how fortunate we are to live in the greatest country in the world or how much blood and sacrifice went into preserving our way of life, the life that allows me to sit here in comfort and safety and write this blog entry.

We really owe a great debt to those who have fought and those who are fighting now. So I am dedicating this blog entry to all those women and men who have sacrificed their time and if necessary their lives so we could live in the land if the free and the home of the brave!

Grilling: Man + Open Flame =Delicious Meals!

2010-05-28T15:30:00.006-05:00

Its the weekend and a lot of you are spending time with family and friends. I'd guess grilling will be the main backyard event at most of the houses in America. I happen to love to grill and love to eat anything that is fixed on the grill. I'm sure it's based on my family's tradition of grilling once a week, through rain, snow, heat or floods. Every Saturday we fired up the grill and had a wonderful meal.

I am including some links to some great tips and recipes that should help you out this weekend.

Enjoy!
Grilling Basics

Grilling Tips

Grilling Recipes

The three R's of muscle building!

2010-05-26T11:04:00.003-05:00

This is a tricky question. It really depends on what you are training for, how hard you are training, what you are doing outside of your lifts along with several other factors. Basically you just need to remember three key elements - Recover, Rebuild and Replenish.For the majority of you, 48 to 72 hours of rest is what you should shoot for. Anything less than this you will not see results as fast and you will over train your muscles causing more harm than good.

Along with the 48 to 72 hours of rest you should also shoot for at least 8 hours of sleep. Sleep and rest are the two most overlooked steps of building muscle and getting into shape. You need to give your body time to recover, rebuild and replenish. This will not only help with your fitness but also with the other parts of your life. No matter what is going on around you, always make some time for a little R&R...&R.

Cellulite...a girl's guide to gettting rid of it

2010-05-24T11:25:00.001-05:00

Cellulite, its the thing every one of my female clients comes to me wanting to get rid of. I as a trainer can only do so much, a lot of it is up to you. What you eat and how much you exercise outside of your training sessions play just as big of a roll as the strength training/cardio you do with Klein Fitness.

I think I have the answers you are looking for, the link below has a four part guide on how to get rid of cellulite. Take a look and start on the road to success!

Naturally get rid of cellulite

Bike to work...or everywhere

2010-05-21T13:25:00.006-05:00

So today is "Bike to Work Day." My wife took her bike to work this morning and I have been riding my bike all over downtown Memphis. I actually got a new bike just last week, it came in the day after I tweaked my ankle, but now I'm back up and peddling!

Anyway, I wanted to let all you bike enthusiasts know about an event called the Muddy Buddy. It's a race where partners alternate riding a bike and running for a predetermined distance with obstacles at each of the switch points. The grand finale of the race is a crawl through a big ol'mud pit. Sounds like a blast!

Our friends Becky,Tucker, Mark and Mylissa are going to Nashville to race in one over the weekend (My wife and I had planned to race before the ankle injury.) They are planning a Muddy Buddy right here in Memphis on Oct 10th for the organization Habitat for Hope. Save the date and come out to support a fantastic organization! I'll have more details as the event gets closer.

Injury Prevention

2010-05-19T11:01:00.003-05:00

I love to workout, it's what I do for a living and what I do when I just need to let things go. Nothing beats a bad mood or a funky day better than a couple hours of basketball or a good hardcore lift. That is where the subject of today's blog post comes into play. When I hurt myself and lose the ability to workout my life becomes very vexatious. I become a miserable human being, I feel myself get fat and out of shape and the inactivity drives me nuts. My friends and family can attest to this.

So take a look at the link below, stay injury free, be safe while you workout and shout out a prayer to the Big Guy upstairs to help Klein Fitness stay injury free...not just for me but for those who have to deal with me when I am injured ;-)

Injury Prevention

TV...does it make you fat?

2010-05-14T11:01:00.003-05:00

The answer to that is a big NO. I have a TV and yes I do watch it, but I am not fat. As a matter of fact 99% of America owns a TV, 66% of them own more than one TV. Yet 31% of Americans are obese and 65% are overweight. So there are lots of people out there who own TVs and are not fat.

So what is the trick? Moderation. Like in everything moderation is key. Yes if you sit in front of a TV for 7 hours a day, eat junk food, drink Mountain Dew and get no exercise you will get fat. But if you do all those things in moderation it a whole other story. Spend an hour on the TV/computer, have a can of Mountain Dew with a home grilled burger, veggies and fruit. Then make it outside for a 30min run and you have a different outcome.

The problem in America is not the TV or the fast food or the loads of sugar in soda. It is that we have become lazy. We don't want to cook or wait on our food so all we eat is fast food. We don't want to workout because that takes effort so we watch TV and hope we will find a pill that will cure all. Our kids follow our example and end up overweight 20 years earlier than we did.

All it takes to live a healthy life style is moderation, a little hard work and perseverance. It is not going to be a walk in the park but it is well worth the investment for you and our future generations.

Are you bored with your workout?

2010-05-11T11:29:00.006-05:00

Lets face it, even if you enjoy working out as much as I do you are going to get bored at some point. Whether its a lack of motivation, being tired mentally or just plan bored to tears with working out there are thing you can do to get passed this bump in the road.

The article below has several good ideas to beat boredom when it hits. But there are things you can do that may keep you from ever getting bored. Try not doing the same routine week-in and week-out. This not only will help prevent boredom but also help you make bigger gains faster. Another thing you can do is switch up workout partners, not only will you have a different motivator but also a different style of working out.

You may also want to think about giving yourself a week off, if you have been going at it hard for several months without stopping. You will find yourself relaxed and ready to hit the workout hard that next week.

Cure boredom at the gym

What to do when you can't lose weight

2010-05-10T15:54:00.003-05:00

So you've worked out hardcore for a month and haven't seen progress or you've seen lot of progress over the last 3 months and now it seems like you're sliding backwards. What can you do? It's frustrating I know, but there are some pointers that should get you back on track.

For the group that is just getting started -
I have some hard news. It can take up to 6 to 8 weeks to start seeing results on the scale. If you are just starting a strength routine, the muscle you are building can keep it your weight loss from showing on the scale. It can take up to 2 months to start to see the pounds come off. But once you reach that point, you will start to see the weight fall off.

You may also want to take a look at your diet. Are you eating things that can undo everything you are working so hard to get? What do your weekends look like? If you are eating "healthy" all week to then splurge on the weekends it can ruin your week's work. Try and stick with a cheat meal not day. Everyone's body is different but you are going to have to sacrifice some things to get into the shape you want. Think about your goal when you are tempted to cheat on your diet or workout plan. No sacrifice...no victory.

For the second group who has stopped seeing improvement -
The solution is simple. Change up your routine. If you are lifting heavy, go light. If you're lifting light, go heavy. If you've been circuit training change it up, or take a break and slow it down. I like to change things up every 3 or 4 weeks. Sometimes I even try something totally different in the middle of the week. Just to keep my body guessing.

Achieving and maintaining your target weight can be a challenge but with persistent hard work you can get there! Stick it out!

Parents, are they to thank for your body?

2010-04-30T10:20:00.003-05:00

The answer is no...kind of. Genetics play a huge roll in your body make up. If your dad and mom are short and not into the whole sport thing, chances are you will not have a career in the NBA. With that said even if you don't have the genetic backing to be fit and trim, it is 100% up to you. Your genetics will either make it easier or harder for you to be in shape but it is still up to you. This article below helps explain everything.

Inherited Traits

Get some sun!

2010-04-28T11:48:00.001-05:00

When you think of your normal day how much time do you spend indoors? Most of it? All of it? Let's say you do make outside, do you lather yourself with sunscreen so as you could make it through a nuclear winter without a burn? Now don't get me wrong, you don't want a sunburn but you also need that sun to stay health. Take look at this article and you may have a new outlook on your sun time.

Get Some SUN!

What is more important, diet or exercise?

2010-04-26T17:56:00.004-05:00

This is a great question. In my younger days of being a high school and college kid I could eat whatever I wanted and just burn it all of on the courts or in the gym. Now it is true that I spent every waking hour either in class at work or in the gym but I ate whatever and whenever I wanted.

I can't do that any more even if I had the time to be in the gym like I used to. So it pains me to say but diet is the number one factor to losing weight. Now adding exercise will help increase weight loss and make it easier down the road and I highly recommend it but to see the biggest changes you will need to get a nutrition plan.

Everyone loses weight differently and responds to diets differently so feel free to give me a call to help you come out with your customized nutrition plan!

Diet or Exercise?

What about your feet?

2010-04-23T19:21:00.002-05:00

When was the last time you got new shoes? It may be time for a new pair as you get ready for the summer. How often you replace your shoes depends on what you're using them for.
Running shoes should be replaced every 400 to 500 miles. Regular training shoes should be replaced every 4 to 6 months.

If you are running or working out in old shoes you are more likely to get injured and are more likely to have joint pain. Do yourself a favor, get some new shoes...it may change up your whole workout.

I'm Hungry

2010-04-12T10:19:00.001-05:00

Does it seem like you are always hungry? Do you find yourself still hungry after you eat or not able to resist the mid-night snack runs? There are little tricks you can play on your body to help keep yourself out of the fridge and on the path to weight loss and health. The key is training your body to not view life as a buffet.

In the article below you'll see 7 reasons for your hunger craving reveled and ways you can fix them. Enjoy!

Curb hunger

The truth behind abs

2010-04-10T15:12:00.002-05:00

I am asked several times a week, How often should I train my abs, should it be every day, every workout, twice a day, once a week, if I train my abs will it remove the fat off of them, do I really need to diet?

All of these questions are good questions, but all have the same answer. Abs are like any other muscle group. Train them no more than 3 time a week, don't do the same exercises for the entire year. You have to eat health to get rid of the fat and no you can not spot train to get rid of it.

Cardio plays a big roll in revealing your abs, you can have the worlds best six pack but if you have a layer of fat covering it up, no one is going to see them. Make sure to get your cardio in and keep to a strict diet. And remember...genetics can come into play.

Working out in the wild

2010-04-07T16:16:00.005-05:00

Sure everyone thinks that going to the gym is how you work out. That is where the iron is to be pumped, the miles are to be biked and the track is to be run.

Well I'm here to tell you that there is no reason you shouldn't be outside enjoying spring. The sun is out, the weather is inviting and this article from Women's Health has several great workouts you can take to the pool, the park or even your back yard.

So skip the gym today and get outside, get some sun and get your workout on!

Outdoor Workouts

Paintball

2010-04-02T14:50:00.005-05:00

One of my favorite sports to play is Paintball. Its a great group activity that brings friends together. Not only is it fun, its also great exercise. Play a couple of games and you'll see what I'm saying.

There are two great places to play near Memphis the first one is Memphis paintball park which is run by EZ paintball and the second is Cedar Hill Farm paintball park. Both are great places to play but Cedar Hill Farms is less expensive if you want to give it a try without spending a lot of money.

You don't need any equipment, everything can be rented at the paintball parks. So get out this spring and give paintball a try, and if you are playing here in Memphis give me a call I am always up for a game!

Get rid of the arm jiggle

2010-03-31T14:30:00.000-05:00

Just about every female client that comes to me wants to get rid of arm jiggle. Can this happen and how? Well it takes two things, weight loss and working out the triceps. This article is going to focus on the working out part.

The good thing about the triceps is that there are a whole lot of exercises you can use to hit the triceps. I am including a link to a great triceps workout that can get you started. But if you want more and want to have those sleek arms for swimsuit season give me a call and I can get you started down the road to your best you!

Triceps Workout Exercises