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60 DAY Lifestyle Challenge

60 DAY Lifestyle Challenge

 

Wired Fitness’ 60 DAY Lifestyle Challenge begins on July 5, 2018.   Is summer ready for you?  In 60 days you will shed fat, strengthen, tone and sculpt your body, increase your fitness levels, and most importantly, transform your lifestyle to carry these results with you. It incorporates individualized nutrition planning, expert personal training, and engaging group bootcamp classes to transform your body into a new you. 

We will not have you starving your brain with drastic calorie restrictions, you will eat foods that you crave, prepare your meals from recipes and not just eating bland foods.  This type of eating will stay with you long term.  You won’t yo-yo and bounce back from your results.  

We will teach you how to lose weight and improve your fitness in a fun and rewarding way.  Learn how to strip the fat, lose the extra weight, without damaging your metabolism and body.

Online scheduling

What’s Involved?

Exercise.  The amount is up to you!  We recommend a minimum of 3 workouts a week, the more the better.  One of these sessions should be with a WF trainer individually, a workout created by your trainer or an outdoor bootcamp class.

Nutrition.  We will introduce you to fast, easy, health and delicious foods in line with your goals that the whole family can enjoy.  No bland foods that will leave you straying away from your plan.  All of the recipes can be created with multiple servings you will be able to use throughout the week.  You will learn how to create delicious meals so you can come up with meals on your own after the 60 days have ended.  Every participant will have their macros calculated based on their goals and lifestyle.

Motivation & Support.  This starts within you.  That animal is hiding inside of you, hibernating, waiting to be unleashed.  We will teach you how to set goals, achieve them, so you can overcome obstacles, both mental and physical, and lean to reach your full potential.  You will build friendships with existing members and be part of a supportive group atmosphere.  The trainers are available for you in case you run into roadblocks or have questions to ensure success.

Results.  Set your mind to it and get shocking results.  This isn’t only about weight loss so we will create two categories, one for body composition and one for fitness levels.  $50 from each participant will go into the pot and the winners of each category, one male and female, will split the winnings.

This is what you need to know.  We will conduct measurements at the beginning and on the last day of the 60 DAY challenge.  We will also do a mini fitness test to determine improvements in that category.  The entry fee is $250 for non-members (includes a free Saturday bootcamp class for 8 weeks) and $150 for current members.  $50 from each participant will go into the the prize pot!  You can add additional bootcamp classes, private training or exercise programs designed for you to do independently at a discount rate.  Please advise and we will accommodate.  You can still participate in the challenge without being entered into the contest (for those out of town).  This challenge sold separately is valued over $700.  

To join simply click here and complete the informational registration,  click on 60 DAY Challenge in our store and get ready to change your life.   

 

Online scheduling

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Jump Start Your Metabolism | 8 Week Lifestyle Challenge

Jump Start Your Metabolism | 8 Week Lifestyle Challenge

Wired Fitness’ 8 Week Lifestyle Challenge begins on April 1, 2018.   Is summer ready for you?  In 8 weeks you will shed fat, strengthen, tone and sculpt your body, increase your fitness levels, and most importantly, transform your lifestyle to carry these results with you. It incorporates individualized nutrition planning, expert personal training, and engaging group bootcamp classes to transform your body into a new you. 

We will not have you starving your brain with drastic calorie restrictions, you will eat foods that you crave, prepare your meals from recipes and not just eating bland foods.  This type of eating will stay with you long term.  You won’t yo-yo and bounce back from your results.  

We will teach you how to lose weight and improve your fitness in a fun and rewarding way.  Learn how to strip the fat, lose the extra weight, without damaging your metabolism and body.

 

What’s Involved?

Exercise.  The amount is up to you!  We recommend a minimum of 3 workouts a week, the more the better.  One of these sessions should be with a WF trainer individually, a workout created by your trainer or an outdoor bootcamp class.

Nutrition.  We will introduce you to fast, easy, health and delicious foods in line with your goals that the whole family can enjoy.  No bland foods that will leave you straying away from your plan.  All of the recipes can be created with multiple servings you will be able to use throughout the week.  You will learn how to create delicious meals so you can come up with meals on your own after the 8 weeks have ended.  Every participant will have their macros calculated based on their goals and lifestyle.

Motivation & Support.  This starts withing you.  That animal is hiding inside of you, hibernating, waiting to be unleashed.  We will teach you how to set goals, achieve them, so you can overcome obstacles, both mental and physical, and lean to reach your full potential.  You will build friendships with existing members and be part of a supportive group atmosphere.  The trainers are available for you in case you run into roadblocks or have questions to ensure success.

Results.  Set your mind to it and get shocking results.  This isn’t only about weight loss so we will create two categories, one for body composition and one for fitness levels.  $50 from each participant will go into the pot and the winners of each category, one male and female, will split the winnings.

This is what you need to know.  We will conduct measurements at the beginning and on the last day of the 8 week challenge.  We will also do a mini fitness test to determine improvements in that category.  The entry fee is $150 for non-members (includes a free Saturday bootcamp class) and $50 for current members.  $50 from each participant will go into the the prize pot!  You can add additional bootcamp classes, private training or exercise programs designed for you to do independently at a discount rate.  Please advise and we will accommodate.  You can still participate in the challenge without being entered into the contest (for those out of town).  This challenge sold separately is valued over $700.  

To join simply click here and complete the informational registration,  click on 8 week program in our store and get ready to change your life.   

 

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How Much Protein Should I Eat?

Hardcore bodybuilders, powerlifters, and other weightlifters eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person.

Just how much protein do they eat?

How much protein do you eat?

How much protein is appropriate?

Can we eat too much protein?

If so, what are the side effects?

The ultimate question is: How much protein should I eat in a day?

As with how much fat to eat in a day and how many carbs to eat in a day, it all depends on a couple factors:

  • Age
  • Body size
  • Diet
  • Activity level
  • Lifestyle

The recommended amount of protein for a healthy adult is 0.8 grams of protein per kilogram of bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into .36 grams of protein per pound of bodyweight.

 

Get Some!
An exception to this rule is the recommended levels for pregnant women, which say that pregnant women should eat 10 grams more each day than the recommended amount. Lactating women require an additional 15 grams of protein during the first six months of nursing, and an additional 12 grams after that.

I firmly believe that this recommendation is grossly inadequate. In fact I wouldn’t recommend any less than .8 grams of protein per pound (rather than per kilogram) of body weight, for people looking to maintain a healthy body composition, and I wouldn’t recommend any less than 1 gram of protein per pound of body weight for people looking to gain muscle.

Males who participate in regular vigorous exercise typically will eat from 1 to 1.5 gram of protein per pound of body weight. This can be both positive and negative for the body. The additional protein will assist in muscle recovery and fat loss, but the effects of digesting the protein will place additional stress on the body.

 

Why Should I Limit My Protein Intake?

While protein is as vital to cellular metabolism as oxygen, there certainly lies a threshold for healthy and unhealthy consumption levels especially for those in poorer health. Processing protein requires a lot from kidneys and liver which is why those with problems with either of those organs are often ordered by their physicians to eat a lower protein diet.

An indirect drawback from excessive animal protein consumption is its effect on the cardiovascular system. Since many meats contain a fair amount of saturated fat, this can lead to atherosclerosis, or hardening of the arteries, as well as obesity.

For example, only 25% of a T-bone steak’s calories come from protein while the rest comes from saturated fat. Even a leaner cut of beef like a flank steak is still roughly 50% fat. The same holds true for eggs. Only 31% of eggs’ calories come from protein. Fish and chicken are certainly better sources of protein.

Remember when eating a diet higher in protein to drink plenty of water in order to replenish the considerable amount lost during protein metabolism. Try and stay on the safe side by avoiding extreme high-protein diets full of saturated fats like the ketogenic diets (Atkins) and you will be in much better physical standing.

 

To Gain Muscle:

I recommend 1 gram of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to gain muscle mass.

A 200 lb man with 10% bodyfat would aim to consume about 180 grams of protein in a day. That’s 6 meals with an average of 30 grams of protein per meal, and THAT, my friends, is quite doable.

 

Get Some!


If you have trouble consuming that much protein with food alone, I highly suggest you pick up some Optimum Nutrition Protein Powders, a source of inexpensive, high quality protein. One extra protein shake a day could make all the difference in the world.

 

To Lose Fat:

I recommend .8 grams of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to lose body fat.

A 150 lb woman with 25% bodyfat would aim to consume about 90 grams of protein in a day. That’s 3 meals with 20 grams of protein per meal and 3 snacks with 10 grams of protein, and THAT, my friends, is also very doable.

More importantly, keeping your unhealthy fat consumption and processed carbohydrate consumption low, will go a long way to preserve your health for the long haul.

 

Thanks!  The Wired Fitness Bootcamp Staff

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Drinking and Exercise: How Alcohol Affects Your Body

Alcohol in your system is detrimental to any kind of fitness activity (except maybe on the dance floor). Here’s how booze wreaks havoc on your regimen.

1. Slower Recovery Hard workouts drain the glycogen stores (carbs stored in the liver and muscles) and leave your muscle tissue in need of repair. “Pouring alcohol into your system as soon as you finish stalls the recovery process,” says Tavis Piattoly, R.D. High levels of alcohol displace the carbs, leaving your stores still 50 percent lower than normal even eight hours later, according to one study. Sip or snack on a combo of muscle-repairing protein and carbs (think low-fat chocolate milk or peanut butter on whole-wheat crackers) before tipping back.

2. Packed-On Fat When booze is on board, your body, besides having to deal with the surplus of calories, prioritizes metabolizing the alcohol over burning fat and carbs. Alcohol also breaks down amino acids and stores them as fat. “For some reason this process is most pronounced in the thighs and glutes,” says Piattoly. “Excessive alcohol consumption really chews up muscle in those areas.” It also increases levels of cortisol (a stress hormone), which further encourages fat storage, particularly in your midsection.

3. Disrupted Sleep Boozing also blows your muscle recovery and performance by sapping your sleep. In a study of 93 men and women, researchers found that alcohol decreased sleep duration and increased wakefulness (particularly in the second half of the night), especially in women, whose sleep time was decreased by more than 30 minutes over the night. “Disrupting the sleep cycle can reduce your human growth hormone output—which builds muscle—by as much as 70 percent,” says Piattoly.

4. Depleted Water and Nutrients Alcohol irritates the stomach lining, which can reduce your capacity to absorb nutrients (the reason you have an upset stomach after a few too many), says Brian R. Christie, Ph.D.—not to mention that alcohol makes you pee. For every gram of ethanol you suck down, you pump out 10 milliliters of urine (that’s about 9.5 ounces for two beers). As little as 2 percent dehydration hurts endurance performance. And by the way, you can’t re-hydrate with a dehydrating drink (e.g., beer).

 

IS IT REALLY WORTH IT?  Read #2 again :-)….

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Low Intensity Cardio is NOT the Answer!

Low Intensity Cardio is NOT the Answer!

Do you exercise because you want to lose weight?

Well, if so, Low intensity cardio is NOT the best way to go about burning fat.

 

 Low intensity workouts are great for building endurance, but they’re not the best choice if your goal is weight loss. When your muscles have to continuously contract for 30, 45 or 60 minutes (such as the case for low intensity cardio), that energy has to come from somewhere. The body is stubborn and doesn’t want to burn fat for energy so it often times eats up your muscle instead during this type of training.  This immediately kills your metabolism and it robs your body of strength and athleticism.

 

Why should you care about your muscles?

 Because the more muscle you have, the more calories you burn, even at rest- You have to treat your hard earned muscle like GOLD- As it’s what keeps your metabolism revving.  Even if you’re goal isn’t muscle growth, you need to AVOID losing muscle just for the fat loss benefits alone!  If you lose muscle, you’re making it harder to lose weight, not easier.  One of the keys to getting ripped – for girls and guys – is exercising in a way that stimulates your metabolism, even after you’ve stopped exercising.  

 

When it comes to cardio, scientific research shows that high intensity cardio is significantly more effective than low intensity cardio.

 

Why?

High intensity cardio forces your body to keep burning fat and calories after you stop training.  Think about this for a second.  If you do low intensity cardio, you’ll burn calories ONLY during exercise.  When you stop exercising, you stop burning calories.  But imagine this…

Even AFTER you’ve stopped exercising, your body burns fat. You could be sitting on the couch, watching TV, and your body would still be burning fat and getting you lean.  That’s what happens when you do high intensity cardio.  Instead of jogging, walking or swimming for 30 to 45 minutes, do high intensity cardio.

Do short, quick circuits of body weight exercises such as jumping jacks or burpees, similar to how we put together your Bootcamp workouts.  For example, do burpees for 20 seconds, then take a 10 second rest.  Repeat the circuit 8 times.

Now – there’s important lesson coming up.  It’s about a Fat Loss Myth – “Just eat less and you’ll lose weight.” Unfortunately, it’s not that simple.In fact, this advice can be downright harmful.  Cutting calories is NOT the way to lose weight.

In a few days, you’ll find out why……

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What Do You Eat in Private?

Think about this next time you think no one is watching when you cheat, eat that on the go burrito, stop at a fast food restaurant, or pound 4+ alcoholic drinks….whatyoueatinprivate

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HCG Diet Dangers!

It wasn’t long ago that a very popular doctor developed a weight loss plan that involved the hormone HCG, better known as the Human Chorionic Gonadotropin. This may sound like a mouthful, but many people thought that injections of this hormone, with a strict caloric diet would be their key to weight loss glory. The recent rebirth of this diet in today’s society reveals that there are many HCG diet dangers that most people aren’t aware of.

HCG was first prescribed as a treatment for obesity back in 1954, by Dr. A Simeons. His method consisted of prescribing patients with a strict diet of about 500 calories per day, combined with 125 units of HCG injected six days per week for eight weeks. (Whoa! Sounds fun, huh?)

This solution for obesity became more popular in the 1970’s when people displaying their love for this method took to the streets and claimed that they had experienced rapid weight loss with minimal hunger, no weakness, and noticeable loss of fat in their stomach, hips, thighs, and upper arms.

Contrary to these joyous claims, there has been recent scientific evidence that shows the hormone HCG has no effect on the treatment of obesity.

Although there have been no specific claims of HCG causing harm or weight loss in patients, it is the intense calorie-restricted diet that is the cause of most concern.

500 calories a day is like telling your body, “I don’t like you, so I’m going to punish you for making me so overweight.” This way to lose is not the answer.

If you suffer from obesity, or just need to lose weight, the best thing you can do for your body is to eat satisfying portions of foods that are well-balanced with essential protein, carbohydrates, and yes, even fat. (the healthy kind!). You definitely don’t need hormone injections of HCG to maintain successful weight loss.

Harmful diets like the HCG diet are detrimental. Why? Since your body is literally starving, it forces your body to feed off itself for energy to fuel your metabolism. This is a very disturbing fact, but it’s true.

You can still stick to a calorie-restricted diet, it just can’t be TOO restricted. In fact, Dr. A’s diet is dramatically far below the RDA’s recommendation for daily caloric intake in adults.

In order to avoid HCG diet dangers, find a diet or meal plan that contains a controlled caloric intake between 1,200-1,500 calories. This may seem a like a lot compared to Dr. A’s prescribed 500, but diets like these actually cause your body to retrain its metabolism to maintain weight loss more effectively.

So, if someone tells you that the HCG diet is the way to go, remember the simple facts: Starving your body is never the answer. Our bodies need nutrition to function, and can’t maintain successful weight loss without it.

By skipping the hormones, and eating properly balanced meals, you can avoid these diet dangers and lose weight the safe and smart way!

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