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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: virginia

😎Summer Specials😎

Alydia Bryant

Summer is finally upon us and you know what that means: fun in the sun, kids are home, sunbathing, and fresh juicy fruit by the pool! There is nothing quite better then the relaxed feeling that summer weather brings. I love how much more time I get to spend with my friends and loved ones with cookouts, pool parties, and outdoor adventures. So, to share my love for summer, TorqueStrong is offering semi-private specials!!! 50% off semi-private training sessions if you sign up a friend! We are only running this special through August so hurry up and sign up today. 

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Here are 5 reasons why you should start training with a friend: 

1. You'll be more motivated

 Starting a new routine at a new gym can often be intimidating. The fear of not being fit enough, coordinated enough, or dedicated enough can often creep in and keep you from making that change that you so desperately desire. When you commit with a friend you are there for each other and ready to encourage one another through the challenges.

2. Your workouts will be more fun 

First, training with TorqueStrong is already loads of fun, but adding your best friend brings more joy and laughter to the table. Exercising and being healthy shouldn't feel like a chore. It should be enjoyed. So get off the treadmill and elliptical and call your friend! learn new skills that propel you towards your goal!

3. You'll work harder 

Alright this doesn't mean you need to get all competitive, but rather you will push each other harder! You've invested time, energy, and money to do this together and you desire to see your friend succeed just as much as yourself!

4. You'll have extra accountability

It's a lot harder to stand up your friend because you just don't feel like going to the gym. They will call you out. Motivation from a friend will spread like wildfire!

5. You don't have to do it alone

This one speaks for itself. But seriously nothing says best friends forever like seeing (and accepting) each other sweaty and gross.

 No one delivers results like TorqueStrong, read our testimonials to see for yourself.

Click this link to sign up today. Sign Up or email Alydia@torquestrong.com for more info. You know you and your friend are ready!!! 

Weightloss is NOT Linear.

Alydia Bryant

If you are reading this blog or follow me on social media, then you probably have an idea of how I feel about the scale. Sometimes that little reminder that the scale only measures one factor isn't enough. So today I want to paint a little picture.

 

Imagine you are managing a business. On Monday your sales are 50% higher then normal. Then Tuesday, Wednesday and Thursday they are normal. Friday they are up 25%. Saturday the sales drop a bit by 2% and Sunday they drop 10%.

 

Yea, Saturday and Sunday were not great days at all. They actually kinda sucked for business. But Monday and Friday had better sales then you have seen in months. Do you completely change your business model because your sales were low on Saturday and Sunday at a risk of never having days like Monday and Friday? 

 

Now, you probably wn't find my picture on the corner of Forbes Magazine anytime soon, but I am pretty sure it would be pretty foolish to abort your plan because you had two days of business that were a little below normal. Sure some strategic planning and analyzing may take place but you certainly wouldn't want to make any drastic changes. Your plan worked WONDERS on Monday!

 

Weightloss can be really similar to this at times. Some days you may see a drastic drop on the scale, inches lost, and an overall increase of energy. Then a few days or weeks later your scale might actually have gone up. Does that mean you are gaining fat? Does that mean you are no longer losing fat? It most certainly does not. It just means your body is changing. It's probably working to build muscle. OR it's preparing to do a HUGE elimination in the next few days. (I think you know what I'm talking about)

 

A lot of times people start to see awesome changes take place in the beginning and they begin to 1. Loosen the reigns or 2. Start to tighten them in hopes to see quicker results. We have become sooo accustomed to wanting quick results daily that we forget to take a step back and evaluate the overal achievements we have made! It's ok if you have small steps in the "wrong" direction as long as the bigger picture shows an overal increase in the right direction. 

 

Weightloss is not linear.... And I still think you should drive a sledge hammer through your scale 🤓😳🤔

 

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Pumpkin Spice Smoothie

Alydia Bryant

The leaves are beginning to change and fall. The stores are setting up their Halloween displays. The pools are closing :( Fall is in the air. If there is one thing that says Fall to me, its PUMPKIN. After sitting down with multiple clients this week working through meat allergies and the struggles to get a balanced breakfast I decided it was time for a new Smoothie recipe in my life. This Smoothie is JAMMED and PACKED with so much goodness.

1/4 cup of Roasted Sweet potato (about a half of a potato)
1/4 cup of Pumpkin Puree
1 cup of coconut/almond milk (unsweetened)
1 Serving of your favorite Protein, Today we used Pea, but I'm a huge fan of Whey as well.
(If your protein has NO added sweetener then you may add 1 tbsp of REAL maple syrup)
1/4 teaspoon of each ground clove, ground ginger, ground nutmeg, and ground cinnamon
1/4 teaspoon of Flax Seed meal
2 dates, pitted
1/2 cup of Ice cubes

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Flax seeds:are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
Hemp: a member of the cannabis family. The seeds contain essential fats and proteins that your body needs to maintain your overall health. If you choose organic hemp protein powder, you're assured it won't contain any traces of chemical-based products leftover from cultivation. You can use hemp protein the same way you use any other protein powder. It contains all 21  essential amino acids your body needs
Pea Protein: Packed with  branched chain amino acids (BCAAs) that can help keep your body in a muscle building state throughout the day, decrease belly fat, keep your full longer between meals, energize your workouts. high Lysine content.  Lysine is the precursor of carnitine, the molecule responsible for converting fatty acids into energy and helping to lower cholesterol. Lysine also appears to help absorb calcium and plays an important role in the formation of collagen which is the building block of connective tissue such as bones, cartilage, skin, and tendons.
Pumpkin: is a very low calorie vegetable. Just 100 gs of fruit provides 26 calories and contains no saturated fats or cholesterol. It is rich in dietary fiber, anti-oxidants, minerals, vitamins. contains Beta-carotene, Potasium, Vitamin C and more.
Sweet potato: an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream
Cinnamon: is used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, and erectile dysfunction. Cinnamon evan has been claimed to lower blood sugar in people with type 1 or type 2 diabetes. Cinnamon is loaded with antioxidants such as polyphenols. Cinnamon has properties that help fight against Alzheimer's and Parkinson's. 
Cloves: aid in digestion, antimicrobial properties, fight against cancer, protect the liver, boost the immune system, controls diabetes, preserves bone quality, and contain anti-mutagenic properties. Cloves help in fighting against oral diseases and headaches, while displaying aphrodisiac properties as well.
Ginger: is commonly used to treat various types of “stomach problems,” including motion sickness, morning sickness, colic, upset stomach, gas, diarrhea, nausea caused by cancer treatment, nausea and vomiting after surgery, as well as loss of appetite.It reduces pain and inflammation, making it valuable in managing arthritis, headaches, and menstrual cramps. It has a warming effect and stimulates circulation. Ginger inhibits rhinovirus, which can cause the common cold. It inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas. In the intestinal tract, it reduces gas and painful spasms. It may prevent stomach ulcers caused by nonsteroidal anti-inflammatory drugs, such as aspirin and ibuprofen.
Nutmeg: including its ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function, and prevent leukemia, and improve blood circulation.
Dates: include relief from constipation, intestinal disorders, heart problems, anemia,  sexual dysfunction, diarrhea, abdominal cancer, and many other conditions. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, zinc, copper and magnesium. Dates are a good source of energy, sugar and fiber. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

 

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So there you have it! Every ingredient has a purpose and health benefit. Thats the way our food should be. We want it to taste good (of course) but its also our energy supply, so choose well. Enjoy this smoothie as a meal or a work out recovery snack.