Do you ever put off going to the gym, or just skip it altogether because it simply won’t fit into your schedule? Do you start the day with the best of intentions, but when it comes right down to it, you’re too exhausted or too distracted to even think treadmills or dumbbells? You just might be making the whole process of exercise and fitness too complicated. Working out should be a blast, exhilarating, an event to look forward to! Here’s a list of fun, snappy suggestions that’ll not only make it easier for you to get to the gym; they’ll also help you make the most of every precious second you’re there!

           Keep that gym bag packed and handy. Even if you’re not planning to work out, take a packed gym bag to work and leave it in your car. If the spirit moves you, you won’t have to bother going home and risk wasting time. All you have to do is clear out after work and head straight to the gym.

          Keep your routine varied. If you’re bored with the “same old, same old”, then it’s time to implement some changes into your fitness regime. Opt for taking a refreshing swim in the summer months. Sign up for some classes with other “fitness minded” people. Try out new pieces of equipment. Invest in a personal trainer to help you chart new goals. Most gyms even offer complimentary sessions with an instructor to help you become acclimated.

          Don’t waste time. Once you get to the gym, make the most of every moment you’re there. Instead of just hopping on a treadmill, setting it for 30 minutes, and staying there for the duration, mix it up by taking some light dumbbells on board for arm curls and shoulder raises. Cardio is super, but combining it with weight training will maximize your workout to make you stronger and leaner. When you’re lifting weights, it’s important to break between sets, but no more than 20-30 seconds, tops! Make the most of rest times by stretching, drinking water, or even doing lunges around the gym as you’re waiting for equipment to become free.

          Pay attention to what you’re wearing. If you plod around the gym in the same old shabby sneakers, baggy sweatpants, and tattered T shirt, chances are you’ll soon feel just as frumpy as you look. Treat yourself to some new workout gear – color coordinated, nicely fitted shorts and tops, and a new pair of cross-trainers –  you’ll be delighted in the difference, not just in your confidence, but also in the quality of your work outs.

          Music makes a difference. Gym radio stations and music channels on the TV’s can really get tedious or even annoying. Create your own playlist that’ll keep you energized and happy. Try different kinds of music as you circuit train with weights, churn out the cardio, or while you’re cooling off. If you’re not a fan of music, down load an audio book or the latest episodes of Game of Thrones or The Get Down to help you burn calories on the elliptical or treadmill.

          Your workout time is an essential part of your life. Make it a celebratory event that is healthy, fun, and productive. No more complications. No more excuses. Just do it!

Tom Bonanti is a certified personal trainer and licensed massage therapist (MA#40288) with his own gym and studiowww.pumpnincgym.com  at 1271 NE 9^thAvenue in Ft. Lauderdale, Fla. 33304. Contact Tom TrainerTomB@aol.com with questions or set up a free consultation by calling (954) 557-1119.

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          It’s been a stressful morning at work, but you survived that conference call “from hell” as well as a few other minor obstacles, so now you’re wicked hungry. What do you do? You hit the break room and scarf down two remotely stale jelly doughnuts. How do you feel? Well, you’ve satisfied your cravings, but you can’t help feeling a little out of control. Your blood sugar has peaked and crashed, your insulin levels are out of whack, and you’re feeling tired. It won’t be long before you’re hungry again, for all the wrong foods- pizza, candy, chips, etc. There’s a better plan of action to conquer those hunger pangs that wreak havoc with your waistline and energy levels. Here are some surefire suggestions to help you to eat healthier as you keep those pesky cravings at bay.

          First of all, never ever starve yourself. Skipping a healthy, substantial breakfast and then not eating all day will result in a sluggish metabolism as you lose not only fat, but valuable lean muscle as well. In addition, you will actually store fat more easily and rapidly since your body will sense that you are starving and denying it proper and sufficient nutrition. A healthy, low-fat breakfast of carbs and protein will light your fire and keep you fueled and less susceptible to sudden sugary junk food cravings during the day. Although it requires some extra planning, make sure to prepare and keep handy simple meals and snacks so that you can eat every 2-3 hours throughout the day.  Chicken breasts, sliced turkey, yogurt, fresh fruit, bags of chopped veggies or nuts are healthy alternatives when those cravings hit hard.

          Second, keep unhealthy foods out of sight, out of mind and out of your mouth. Clean out your kitchen cupboards and fridge and restock them with fresh, healthy snacks and easy to fix meals. At work, fill your desk with protein bars, sacks of nuts and fresh fruits and protein drinks; spruce up the break room by tossing stale trays of doughnuts, cookies, and other tempting junk. When you go to a party, take a fresh fruit or veggie tray with you so that you’ll have something to snack on as others chow down on ribs and wings. You’ll also impress your host with your generosity.

           Third, remember to drink plenty of water all day long. Did you know that often when you feel a sudden fit of hunger, it’s just a sign that you are dehydrated? It’s true, and you can bust that craving just by chugging a big tall glass of water! Try adding some freshly squeezed lemon in your H20 for added zest and a Vitamin C boost for the immune system. Steer clear of sugary sodas with their extra calories, loaded energy drinks, and caffeinated beverages like coffee and tea which act as diuretics. Diet sodas are just as bad for these and various other reasons, so beware, and stay away from them.

           Finally, don’t deny yourself an occasional tempting treat. If you have a sweet tooth, a chocolate craving, or a hankering for something salty, it is easier to treat yourself with a little piece of your favorite snack throughout the week, but I mean a little piece. Reward yourself, but avoid binging!

           Tom Bonanti is a certified personal trainer and licensed massage therapist (MA#40288) with his own studio and one on one gym www.pumpnincgym.com  at 1271 NE 9^th Avenue, Ft. Lauderdale, Fl. 33304. Contact Tom with questions trainertomb@aol.com or call today (954) 557-1119 to schedule a free fitness consultation.

The post How to Beat Those Constant Cravings! appeared first on Florida Agenda - LGBT News.

          Without a doubt, nearly everyone agrees that regular exercise is an essential part of life. Besides feeling better, looking finer, and living longer, people who exercise daily report increased vim and vigor, less anxiety and depression, and a better outlook on life in general. So why is it so difficult for so many folks to commit to a regular fitness lifestyle? Well, there are millions of excuses, some pretty valid, others kind of lame, but as I tell clients, when you really want to do something badly enough, you will make it happen. Here are six habits that I find to be very common among my most successful and fit clients.

          Variety is the spice of life. You don’t have to be pumping iron or snorting away for hours on a tread-mill to keep fit and trim. Regular weights and cardio are necessary, for sure, but really fit people participate in all kinds of activities to keep themselves in shape. Power walking, swimming, yoga, martial arts, tennis, cycling and a whole array of different activities can also build muscles and maintain a healthy heart. Just have fun and be adventurous, you won’t regret it!

          Make exercise a social activity. Sure, many guys enjoy an intense, solo, uninterrupted weight training session, or a relaxing solitary run on the beach. For many others, the social aspect of exercise is beneficial. Working out with a like- minded, committed friend can keep you on track. Having a trainer to answer to on a regular basis at a scheduled time will keep you consistent and accountable. Zumba and aerobics classes can help you have fun with healthy happy people after a day of drudgery at the office.

          Make exercise a major priority in your life. Whether you work out in the morning or hit the gym on your way home after work, make sure that you don’t put your fitness routine on the back burner. Regular exercise is just as essential to your life, if not more so, than any business meeting or conference call.

          Don’t make excuses. Too tired to exercise? Not a good reason! So you’ve had a tough day at the office, well who hasn’t? You just need a tiny nap before you hit the gym after work? Chances are you’ll stay sacked out on the sofa long after the gym has close that night. You’ll feel better, more rejuvenated if you can just get to the gym, track or pool rather that succumb to a little fatigue. During exercise, you breathe deeply as you process more O2 and your body produces stress busting hormones that’ll give you that exercise “high”.

          Keep a journal and chart your progress. Become aware of all the things that happen to your body as you get fit. Besides bigger muscles and less body fat, better sleep, more energy, clearer cognitive processes, lower resting heart rate and glowing reports from your doctor are a few more things you have to look forward to in the near future.

          Reward yourself. Making behavior changes and sticking to them is hard work. Positive reinforcement does wonders for building morale. Whether it’s a new bathing suit, an occasional night out on the town, or a cruise, make sure that you celebrate your accomplishments and reward yourself for making fitness your ongoing lifestyle!

          Tom Bonanti is certified fitness trainer and massage therapist (MA#40288) with his own one on one gym and massage studiowww.pumpnincgym.com  at 1271 NE 9^th Avenue, Ft. Lauderdale, Fl. 33304. Contact trainertomb@aol.com with questions or contact Tom today for a free fitness consultation.

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          Fall is just around the corner, so why not take advantage of a new season to revamp your workouts? It’s essential every 3 or 4 months to assess your progress if you really desire to achieve your best possible body. Strip down, look in the mirror, weigh yourself, take your measurements and be honest. Whether you’re pleased with the results, or realize you’ve got some work to do, forge ahead realizing you’ve got the potential to improve and redefine not only that physique, but your overall health as well! Here are my five favorite strength training strategies that are guaranteed to produce substantial results!

          First, a strong, fit and sexy body is the result of a three- fold approach: weight training, effective cardio-vascular training, and sound nutrition. Neglect any one of these and your success will be compromised. You simply can’t preserve healthy muscle tissue and build lean new muscle without doing regular weight training. Hit the weights at least 2 to 3 times a week, if not more. Doing regular cardio (3 to 4 times per week for 30 – 45 minutes) is the best way to improve the longevity of your heart and lungs. It will also rev up your metabolism and help you burn fat. Finally, you can lift tons of weights and run miles of cardio, but unless you eat wisely, all your hard work in the gym will yield, at best, disappointing returns. Beef up your breakfast and eat much less at night; eat smaller meals (5 – 6) every 2 to 3 hours throughout the day as opposed to 1 or 2 monster feedings; opt for high protein meals with healthy low glycemic index, high energy carbs.

          Secondly, remember that for strength training, free weights are your best bet. A barbell and a rack of dumbbells are all you need for an effective resistance training workout that will help you build muscle, increase flexibility and burn calories. Remember, nothing beats the squat, bench press, deadlift, and shoulder press with a barbell for building overall mass and strength. Perform assistance moves like curls, chest flies, lateral and front shoulder raises, etc. by moving on down that rack of trusty dumbbells.

          Thirdly, take time to journal your workouts. List exercises, sets, repetitions and the outcome of each training session. Keep track of your weights, your best lifts, and the most reps you’ve performed on each exercise. Be consistent and honest with your documentation and strive to improve at least a little with each workout.

          Fourthly, never over-train and always maintain impeccable lifting form with each exercise. Keep workouts to under an hour of one or two intense lifts (squat, bench press, shoulder press, deadlift) and three or four assistance lifts (curls, side raises, triceps push-downs, etc.) in order to take advantage of hormonal surges of testosterone and human growth hormone. With each press, lift, or raise, maintain perfect form.

           Fifthly, make sure to have fun and enjoy yourself! When you’re in the gym, vary your routine by trying new weight training exercises, jump on board new cardio machines, sign up for novel classes…anything, just to keep exercising fresh. On your days off from the gym, stay active by walking, swimming, or roller-blading outside and you’re bound to meet new people and make new connections.

          Tom Bonanti is a certified fitness trainer and massage therapist (MA#40288) with his own one on one gym and massage studiowww.pumpnincgym.com at 1271 NE 9^th Avenue Ft. Lauderdale, Fl. 33304. Contact trainertomb@aol.com with questions or call Tom (954) 557-1119 to schedule a free consultation today!

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Everywhere you go, people are talking about and/or watched the 2016 Summer Olympic in Brazil. Athletes made headlines, broke records and turned heads with their antics south of the border! Gorgeous gymnasts, sleek divers, and muscular wrestlers from all over the world caused a sensation and brought home medals for their physical excellence. Yes, the Olympics are an inspiration. And those bodies: well, who can’t help being a little intimidated? Summer is a perfect time to tweek your present workout or begin a new and challenging routine that will net results. It’s not too late to put some sizzle into your summer exercise program. Need a little inspiration to hit the gym and improve that body? Check out some pix of our athletes in action on line, on TV, or on the covers of every major publication.

No athlete ever hit the mats, pool or high-bar without first getting enough sleep. The same holds true for you if you’re really hitting the gym and doing regular cardio to burn fat, build mass and improve your cardio-vascular system. Skimping on sleep and giving into stress can increase the levels of cortisol and estrogen in your system which can lead to an increase in deep abdominal fat, reduced muscle mass, and extreme fatigue Sound ugly? It is, but besides that expanding waistline, you are more susceptible to colorectal cancer and heart disease. Relax this summer and sleep – 8-10 hours a night and THEN hit the gym like a tiger!

Michael Phelps and H2O, they’re a natural combination. Right? You should be chugging water and staying hydrated, too, especially if you’re working or exercising outdoors. The International Sports Sciences Association recommends 8-10 eight ounce glasses of water per day. Bored with H2O?  Instead, try a few cups of hot, freshly brewed green tea every day. It is a powerful anti-oxidant which is good for your skin and it helps fight cancer.

Add a little diversity to your cardio training this summer. If you prefer walking, pick up your pace and you’ll likely burn 25% more calories. Try interval training three times a week for 30 minutes. Interval training alternates brisk walking and running with shorter intense periods of jogging, running, calisthenics, etc. When walking, your intensity should be such that you can only speak a few words at a time. Carry 5 or 10 lb dumbbells with you as you’re moving.

Doing cardio burns fat, but pumping iron builds muscles, increases strength, and revs your metabolism. Moderate to high intensity weight training twice a week is a great place to begin. The more lean muscle you carry, the more calories and fat you burn all the time. If you’re already doing this, then add an extra hour a week of weight training to your workouts. Use the extra time you have this summer to try different free weight routines and new machines in your gym.

Looking fit and feeling healthy is about 75% good nutrition. Never skip breakfast and remember to eat smaller meals/snacks every 2-3 hours each day to keep your body from storing fat. Never eat within three hours of retiring. Eat lighter this summer by eliminating as much fat, processed foods and junk from your diet as you can.

Tom Bonanti is a personal trainer and massage therapist (MA#40288) with his own one on one gym and massage studio www.pumpnincgym.com at 1271 NE 9^th Avenue in Ft. Lauderdale, Fl. 33304. Contact Tom trainertomb@aol.com with questions. Call today (954) 557-1119 to schedule a free consultation.

The post It’s Not Too Late To Put Some Sizzle Into Those Summer Workouts! appeared first on Florida Agenda - LGBT News.

For anyone who is serious about weight training, you know that “leg day” can be pure hell! Your leg muscles (quads, glutes, ham- strings and calves, among others) are some of the deepest and hardest muscles to train thoroughly and effectively. Leg routines require, above all others, exacting and proper form, serious concentration, and set after set of some of the most important and grueling exercises known in bodybuilding. Yet, strong legs are an important asset in all sports and daily activities. Here are my choices for some of the best leg exercises for developing overall strength, mass, and symmetry.

            Full Barbell Squats: When you do squats, place a barbell on a squat rack or set up the bar on the Smith machine. Doing squats on a Smith Machine at the outset at least can be safer, but the apparatus does restrict the range of motion of your squat somewhat. Whichever you prefer, use light weight when you begin. Duck under the bar and position it across your shoulders on your trapezius, slightly above the rear deltoids. Grasp the bar using a grip width that is comfortable for your body and pull your elbows to the rear. Inhale deeply, rotate your pelvis forward, keep your head up, look straight ahead and carefully lift the bar off of the rack. Move back a step or two from the rack and set your feet shoulder width apart, keeping your toes pointed at an angle slightly outward. Try for 3 to 4 sets of eight to twelve reps with squats at every leg training session!

Let me share a few more pointers/cautions about this most essential exercise, the squat. You must maintain a very erect body position when descending into the deep squat position. Leaning too far forward, or flexing the spine as you squat can be dangerous for your lower back. Once you have descended so your thighs are parallel to the floor, extend your legs and straighten your torso to return to the starting, upright position.

               Deadlifts: Barbell deadlifts are superb for developing legs, butt, and ham-strings and along with squats, this movement will increase overall body strength mightily! Stand up straight before an Olympic bar (use a manageable amount of weight), feet firmly planted, knees unlocked. Bending at the waist with knees bent, reach down and grasp the bar with a shoulder width grip. Bring the weighted barbell up to your waist, pushing through your feet when lifting the weight to ensure your legs and glutes are powering up the weight and not your lower back. 3 or 4 sets of eight to twelve reps of these deadlifts every leg day should solidify things nicely!

                Stationary Lunges: Stand facing an aerobic step or stair about mid shin height. Your feet should be a long stride away from the stair or step. Begin by taking an exaggerated step forward with your right leg, stepping with your foot onto the stair. Bend the forward knee in line with the floor, but keep your rear leg as straight as possible as you drop it down to stretch the glutes. Push off with the front foot and return to starting position. Alternate legs and repeat the exercise. Perform 3 to 4 sets of twelve to fifteen reps per leg.

Tom Bonanti is a certified fitness trainer and licensed massage therapist (MA#40288) with his own one on one gym www.pumpnincgym.com at 1271 NE 9^th Avenue in Ft. Lauderdale, Fl. 33304. Contact trainertomb@aol.com  with all questions or call Tom (954) 557-1119 today to set up a free fitness consultation!  

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