Health

Custom Nutrition Service!

Posted by Claudia on September 17, 2012
Posted in: Diet, Fitness, Health, Lifestyle, Nutrition, Personal Trainer Las Vegas, Personal Training.

For all you people that don’t have time, or can’t cook, or have no idea how to cook, Patrick Shepherd is offering the perfect service to you!!!
How many times have you been stuck on your weightloss goal, because you got tired to cook ?
Restaurant food is not good for us, no matter how clean it may seam…
A little canned beans and corn, marinated meats, sauces, dressings…
You name it!
Everything adds up and keeps you from achieving your goal!
Patrick will prepare your meals according to your plan!
He also catered to Competitors as well!!!
Right portion sizes, perfect caloric intake, delivered to your house!
Yep…delivered to your home or to the gym.
To contact Patrick Shepherd go to:
www.ProperSustenance.com
Or call him at 702 538 4384
Sorry, only available to Las Vegas Residence.

Please do not forget our pets in Shelters and donate 🙂
For all your Supplental needs please visit Freddie’s Nutrition in Las Vegas or simply click on the Freddie’s link to enter his online store!
Thank you 🙂

7 weeks out!!!

Posted by Claudia on September 16, 2012
Posted in: Diet, Excerise, Fitness, Health, Lifestyle, Nutrition, Personal Trainer Las Vegas, Personal Training.

Getting these Competitors ready 7 weeks out!!!
Women have to diet a little stricter than men…
Less calories, more cardio, a.s.o….
As you lower your body fat, your estrogen levels fall and your testosterone levels climb!
While for men this might feel amazing…
Sex drive to the fullest ….
Feeling invincible…..
Women will get emotional!
Have no patience.
Cry easily…
Still see flaws….
At this point girls will have to cut all simple sugars including fruit!
You will feel hungry and weak most times!
Thinking about wanting to get this over with …
Feeling amazing and beautiful, but again… still seeing flaws….
Most of these symptoms appear with first time competitors or girls that haven’t competed in a long time!
If you are competing in more than one show per year, your body will remember and adjust quickly!!!
I have been competing 19 times, and my body goes automatically into competition mode!
Remember that everything you are feeling is normal 😉
Make sure you are ready to prepare your family .
Tell them to be patient and ask them for understanding!
Going through the process of entering a Competition is a amazing thing!
In the end you will realize that you did it!!!
You stuck to this diet.
You worked your butt of in the gym.
You had no excuses for cardio!!!
Focus and determination will lead to success 🙂
We are amazing beings :()
Special in every way!
You will realize that ones you finished this process, you will be ready for everything!!!!
Remember when you look into that mirror next time to love yourself!
Tell yourself ” I am amazing”!
I not only appreciate you, but I also respect you!!!
7 weeks out!
This is coming fast … but YOU will be there!!!
You will put in that suit and those heels, beautiful hair and make up…and YOU will feel as amazing as you are!

Please donate to the Trio’s Foundation !

For all your Supplemental needs please visit Freddie’s Nutrition in Las Vegas, or simply click on the link here….

The unboring cardio workout!

Posted by Claudia on September 1, 2012
Posted in: Body Revision By Claudia, Excerise, Fitness, Health, Lifestyle, Personal Trainer Las Vegas, Personal Training.

Next time you feel about dying having to do another hour of cardio, try this:
Start by walking for 5 minutes to warm up your joints and get fluids moving…
Increase incline to 5.0 and speed between 3.4 and 3.8 …make sure to hold on in the beginning, turn side ways and start skipping sideways for about 30 seconds (or 50 steps like I do), now carefully turn over to the other side skipping the same duration or time.
Turn back to the front and decrease speed to 2.8 miles…now turn all the way around and start walking backwards for 3 minutes!
After 3 minutes go back to facing the front…increase incline to 10-15% ( maximum) and start uphill lunges…
Do this for about 60 steps.
Get the incline down to about 5% and increase your speed so you can sprint (90% THR)
I need to go up to 9.6 but you might get there at 6.0 miles/ hr.
Sprint only for 30 seconds ( if you can), step to the side foot bars and decrease speed back to 3.4 and incline to 3.0 to let your heart recover!
Stay there for 5 min then repeat!
You can keep doing this for the duration of your cardio time…

If you like this blog please donate to the Trio’s Animal Foundation!

For all your nutritional supplements, please visit Freddie’s or click on the Freddie’s link on this page!

Density leg workout!

Posted by Claudia on August 28, 2012
Posted in: Anatomy and Physiology, Body Revision By Claudia, Diet, Excerise, Fitness, Freddie's Nutrition, Group Figure Training, Health, Injury, Personal Training.

You shouldn’t do density Training more than once per month!
It is pretty taxing on your muscle fibers and may lead to hyper tonicity if abused!
Density training can increase muscle, tighten and strengthen, and takes care of intramuscular fat (fat between fibers)…
There are different ways to aproach it.
You can vary your preverance …
This is a typical leg density workout:
Make sure to warm up sufficient before 😉
Start by squatting (free squatting with bar on your back only if you have perfect form)!
First set of squats 25 reps, time your break 30 seconds (light to medium weight)
Second set of squats 20 reps, 30 second break!
Third set 15 reps, 30 second break.
Fourth set 10 reps, 30 second break.
Fifth set 5 reps!
Instead of taking a break perform a wall seat for 1 full minute!!!
Do this for 3 sets!
You can finish by 3-4 sets of lunges, deadlifts, leg extensions, leg curls….e.c.t
The easiest way to do your Squats in density  would be by using Dumbells!
Make sure to stretch well after this workout and use your L-Glutamine, BCAA’s, and protein/carbohydrate supplement after this workout!!!
I will be posting several other ways of getting your density training in over the next weeks!

I hope you like this blog 🙂
Please donate to the Trio’s Foundation (link on this wall)!
For all your Nutrition and Supplemental needs please see Freddie’s in Las Vegas, or simply hit the Freddie’s link on this page!!!
Thank you!

DMS update ( DMS Part 2)

Posted by Claudia on August 26, 2012
Posted in: Anatomy and Physiology, Body Revision By Claudia, Excerise, Fitness, Flexibility, Group Figure Training, Health, Injury, Muscle Release Therapy, Personal Trainer Las Vegas, Personal Training.

As mentioned in a earlier blog the DMS or Deep Muscle Stimulator is a device that works with deep vibration to relax muscle tissue and fascia, eliminates inflammation, bursitis, and so many more issues related to injury!
My first treatment was a little over a week ago…
I had severe muscle pain/ strain in my shoulder and neck area, traveling down my left biceps and rhomboids ….
My neck has been painfully stiff for about 6 weeks, and I have an inflammation in both sides Piriformis!!!
After the first treatment my shoulder was about 75% better , besides a little tightness my neck had no more pain, and I could feel my Piriformis only while sprinting until I was warmed up!
Last Friday I had my second treatment by Eric, who is a Physical Therapist and bought the DMS to help his father with severe back issues….
This is not something Eric does in his everyday practice, but I was fortunate enough for him to be willing to help me 🙂
After the second treatment I’ve noticed that I’ve had no more spasm at night on my Piriformis ( which means the accumulative injury cycle has been broken… or no more reacurring inflammation and scar tissue build up…)!
My neck feels so much better and I’ve regained almost 100% range of motion!
My shoulder is 100% ( and I can sleep without pillow under my arm)…
This device is well worth the money!
Think about this: the sooner you can take care of inflammation, the less injury to your joints!!!

If you like this blog please donate to the Trio’s Animal Foundation or hit the donation link on this site!

For all your Nutritional Supplements please visit Freddie’s in Las Vegas or hit the Freddie’s link on this page!
Thank you