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Nutrition

Do the Hokey Pokey & Turn Yourself Around!  60 Day Challenge

Do the Hokey Pokey & Turn Yourself Around! 60 Day Challenge

In our 60 DAY CHALLENGE you will shed fat, strengthen, tone and sculpt your body, increase your fitness levels, and most importantly, turn your lifestyle around 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 60 DAY 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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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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Supplement Discounts at Nutrimart

nutrimartsandiego

Stop into Nutrimart Convoy (4425 Convoy Street) Mondays and Fridays to see

Bryan Bestfitnesstrainer_Bryanschuler& Chookie  chucotheboxer…..

 

Pick my brain on the right supplementation protocol for your goals, body and lifestyle. 

ALL Wired Fitness clients, members, referrals receive 10% OFF their purchases at this location. 

Not local in San Diego, contact me to setup shipping on your purchase.

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Nutrition, Macros & Meal Planning

MealPlanningConsultation

Exercise is only half the battle!  The other half is nutrition and takes place in your kitchen.  Proper nutrition planning and macro calculations are key to achieving your fitness goals.  We all have obstacles and barriers to achieving proper nutrition, budgets, access to healthy foods or maybe a lack of meal preparation skills.  Your Coach will address all of these factors so you are getting an ideal nutrition plan for your fitness program.  Our diets will last a lifetime and the what you learn about your body will be priceless.  CONTACT us for a free consultation.

 

How It All Works:  A Fitness Nutrition Specialist (FNS) will assess your gender, age, height, weight, basic metabolic rate (BMR), body composition, daily schedule, food preferences, lifestyle and current activity levels.

This information will help our FNS to calculate your macro nutrients and develop a detailed, customized plan for you based on your eating preferences.  The plan will be packed with healthy and tasty recipes you will enjoy eating.  No bland food allowed!  Fun foods will keep you from straying.

All eating preferences can be incorporated: 

  • Bodybuilding
  • Ketogenic
  • Carb Cycling
  • Vegetarian
  • Vegan
  • Low Carb
  • Zone Diet
  • or Any combination or style you choose

At Wired Fitness we will introduce you too a specific, simple, way to eat properly.   After your individual nutrition evaluation, we will help you understand the following:

  • What foods to eat and avoid
  • Portion control
  • Meal timing and scheduling
  • How the plan relates to your body
  • How it relates to your lifestyle
  • How to plan and prepare for success 

macrosfoodcoices

Online scheduling

 

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What to Avoid Thanksgiving Day?

With the aromas of pies and cookies cooking, dishes loaded with butter, sugar, cream and flour, it doesn’t make it easy to stay on track with your fitness goals.  If you must partake in these guilty pleasures, please do so in moderation to minimize the guilt from your feast.  Most Americans will consume on average 1,750 – 4,800 calories (3,500 calories = 1lb of fat) during their feast, so to recover from that you would have to do ‘FOUR’ back-to-back Bootcamp classes (1800- 3500 clories burned)!!!   Here are the things to avoid if at all possible:

  • Alcohol:  From 100 calories for a small glass of wine to a whopping 500+ for most sweet mixed cocktails, these are calories that should be avoided.  We won’t even talk about stopping the fat metabolism process here, that is for another discussion.
  • Pies:  Loaded with sugar and more sugar and with some, adding whipped cream and ice cream is just setting you up for diet disaster.  If you have to eat pie, try eating around the crust, and leave all the toppings off.
  • Bread Stuffing:  White flour and loads of butter (sometimes fatty sausage-meat)?  a knockout punch for disaster…Try leaving the meat out and add some vegetables.  Use a wholegrain or whole wheat bread for half or the whole recipe, and substitute coconut oil for some of the butter.
  • Sweet Potato Casseroles:   Brown sugar, cinnamon, marshmallows…  Ugh!  An hour of cardio per serving!!!  If you can?  Eat them by themselves with cinnamon so you still get the fiber and vitamins they are rich with.  If you must have marshmallows, add just a few.  Here is a healthy recipe at half the calories.
  • Mashed Potatoes w/ Gravy:  More butter and more cream…  Another 400+ calories to bust those zippers!   Try using low fat or fat free milk, a small amount of the butter while adding some fat free sour cream to flavor up your dish.

 

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Why Fruits Are Important!

Fruits provide antioxidants; vitamins and minerals that you need to not only stay healthy but to build lean muscle. Since fruits tend to be somewhat limited on most low-carb diets, you want to make sure that the fruit you do eat gives you as much bang for your buck as possible.

Here are the Top 5 fruits for building muscle:

  • Pineapple

Pineapple is an awesome fruit to eat post-workout. Not only does it give you a quick burst of energy, but it also delivers steady energy because the fiber in it slows the absorption of sugar. But that’s not what makes pineapple a bodybuilder’s favorite fruit. Pineapple is also rich in bromelain, an antioxidant that reduces inflammation and muscle pain.

  • Watermelon

Watermelon is one of the healthiest fruits you can eat. Its high water and fiber content make you feel satisfied, the fiber slows sugar absorption and it’s one of the best sources of the amino acid citrulline. Citrulline is used to make arginine, another amino acid, which is really important for your nitric oxide levels. That nitric oxide is a natural vasodilator – it dilates your blood vessels, which helps you to look pumped, but also helps speed nourishment to your recovering muscles.

  • Apples

Apples are loaded with fiber, which means they provide steady, slow energy and have a low-glycemic index. The skin is also loaded with polyphenols, which help to increase strength and fight body fat.

  • Bananas

Aside from being loaded with fiber, bananas are also a great source of potassium. Potassium helps control your fluid levels, draws water to your cells and help to keep you from getting muscle cramps.

  • Berries

Berries are loaded with antioxidants, which can not only help you avoid illness, but also speed muscle recovery, reduce inflammation and build your heart health. They’re jammed with fiber, so they’re one of the best low-glycemic fruits.

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Ready Made Meals! No Prep. No Hassle. Ready to Eat!

Personal Trainer Food

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Ready to eat!  No hassle!  1/3 of the cost of eating out!

 

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COUPON CODES = singleparent = $75 OFF | relief60 = $60 OFF

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What are Superfoods?

What are Superfoods?   They have been touted all over the media as the best foods to eat for optimal energy, nutrient intake and providing substantial health benefits such as antioxidants, healthy skin and nails, digestive support, and the list goes on.  Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes.They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves
Look for these items the next time you go food shopping:
PROTEINS
Lean red meat (93% lean, top round, sirloin)- eat sparingly
Salmon, Tuna or Tilapia
Egg whites
Poultry – Lean chicken or turkey, white meat
Low Fat Cottage Cheese
Whey Protein Isolate Powder mix (look for brands that have very little additives and sweeteners)
VEGGIES AND FRUITS
 Spinach
Tomatoes
Mushrooms
Bell Peppers
Cruciferous Veggies (Carrots, Cauliflower, Broccoli)
Berries – all kinds
Oranges, Bananas, Apples
CARBS
Beans – red, black, kidney, baked…
Sweet Potato
Spaghetti Squash
Butternut Squash
Quinoa (great as a pasta replacement or a salad filler)
Brown Rice
Whole Oats (Oatmeal, Muesli, etc)
FATS
Mixed Nuts (raw, unsalted)
Avocados
Extra Virgin Olive Oil
Fish Oil
Flax seeds (ground)
Chia Seeds

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How Many Carbs Should I Eat?

Everyone eats carbohydrates. You pretty much can’t get around it. We need carbs for energy after all.

But the questions still remain: How many carbs should I eat in a day?

Are there drawbacks from eat too little or too many carbs?

What are the side effects of eating carbs or abstaining from eating carbs?

 

When should I eat carbs during the day?

As with How much fat to eat in a day and How much protein to eat in a day, it all depends on a couple factors:

  • Job
  • Insulin resistance
  • Activity level
  • Target body weight
  • Exercise goals
  • Lifestyle

The most recent Dietary Guidelines for Americans, as stated by the Department of Health and Human Services, suggest that roughly 50% of your daily calories come from carbs. Thus, a person who eats approximately 2,500 calories per day should take in about about 300 grams of carbs. This number is not altogether bad for the average American, but we have to take into consideration the sources of those carbs.

These are the kinds of carbs to avoid at all costs:

  • Sugary snacks and pastries
  • Sugar-sweetened soft drinks or fruit juice
  • Candy
  • Cookies
  • Regular fried greasy chips
  • Processed, packaged snack foods
  • High sugar kids cereals
  • Processed white flour products such as white bread and pasta

These foods offer virtually no nutritional value, and they contain far too many calories. Some of these foods also contain saturated and trans-fats that are bad for your heart, and sugary foods can lead to such maladies as type II diabetes and cardiovascular disease. Specifically if you are already insulin resistant, you should avoid these bad carbs as they will just ruin your day by making you tired, slow, dumb, and hungry.

Instead choose these kinds of carbs:

  • Fresh fruit
  • Vegetables
  • Whole wheat and whole grain products
  • Beans, nuts, and other legumes

When Do I Need More Carbs?

People that exercise with high intensity or with prolonged endurance, can benefit from a high carbohydrate intake before exercise. It is feasible to consume a high carbohydrate meal before a marathon, or a moderately high carbohydrate meal before lifting weights or martial arts training. It is not a good idea to consume too many carbs in one sitting, but 50 grams is not out of the question if you are preparing for a physically draining event.

During and after exercise is also a key time to consume carbs. In fact this is the only time it is recommended to consume sugary carbs. I tend to sip on Gatorade during a workout and my post-workout Shake contains about 40 grams of carbs in the form of dextrose and about 36 from natural apple sauce. This helps me to replenish lost glycogen stores and restart protein synthesis after a demanding workout.

When Do I Need Fewer Carbs?

There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don’t see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don’t want to get that ‘bonk’ feeling in the middle of the afternoon. Also consider that if you don’t plan to exercise during the day then there’s really no need to gulp down many carbs at any point in the day.

Carbs and Fat Loss

If you are on a fat loss diet, then there’s definitely no need to eat more than 100 grams of carbs in any one day. I don’t necessarily support Atkins, but there are valid points to that diet.  Ultimately, you should contact a Nutritionist for your specific prescription.

 In conclusion, I recommend that if you are moderately active, you should derive maybe 30% of your daily calories from carbs. Sure, my opinion differs from specialist government agencies, but that’s only because I have seen low carb diets work. I have also seen Americans grow obese and suffer from a long list of carbohydrate induced diseases.

A 200 lb man on a 2500 calorie diet would probably eat maybe 180 grams of carbs in a day, all from unprocessed whole food sources. A 140 lb woman on a 1500 calorie diet might only eat 100 grams of carbs in a day.

Someone on a strict diet might limit themselves to 50 grams of carbohydrates a day regardless of sex or weight. Just remember to avoid those nasty sugary processed carbs so that you can stay healthy, avoiding energy crashes and adult-onset type II diabetes.

 

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