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Liftsgiving is upon us! Liftsgiving if you do not know. Is one of the greatest events in November in the greater Cincinnati region. People will gather, weights will be lifted, and food will be consumed. If you are a member, we welcome you to join us and bring any friend and family member that is in for the holiday to lift with us. Date: Nov. 25th Time: 9am- 11am If you are a non-member but dont want to miss out, simply email us with your interest in joining on the day and we will put your name on the list. Due to COVID, we are being mindful of how many people will be lifting in a hour. With that being said, we will be taking names and times you will like to train. As we approach Liftsgiving, we will be contacting you with the times, workouts and and any other fun information about the day. Looking forward to seeing you there! -Solid Squad  The clocks have changed and we are either annoyed by it or we just ignore it because our clocks automatically change.
But there are a few facts that we should think about when the clocks change. It affects more than our sleep. Here is a list of facts:
You might be thinking? "How can 1 hour do this? I deal with the change just fine." That's great, but we shouldn't ignore the fact that we all get affected by this change. Especially if we have been dealing with issues in our sleep and stress prior to the time change. So how can we deal with this going forward? Try these simples actions to help keep you productive through the time changes.
Mild disruptions can lead to bigger consequences down the road. Its always in your best interest to know the facts and have the know how to counteract mild disruptions so our progress remains consistent. If you have any questions or would like to learn more about what you can be doing to better your health. You can take advantage of our Free Trial, where we meet you where you are and guide you along the way of improving your health and wellness. Reach out anytime. -John Bedel Did you know that the FDA changed the nutrition label in January? There have been a changes that were put in place to help individuals make more conscious choices in regards to their health. We have highlighted the label with some brief information for you. We looked at the new changes to the 2020 Nutrition Label. Here they are... 2020 Nutrition Label Changes 1) Serving Size The serving size on the new label is now set to more realistic portions. Remember that your favorite foods have not increased the calories. The higher calorie count you will see is simply a reflection of the change to the portion size listed. 2) Calories The new label increased type size of the calorie number. 3) Fats Change from "Calories From Fat" to the types of fat is going to be the new norm. You will see Total Fat, Saturated Fat, and Trans Fat listed on the label. Be conscious of the types of fat that you are consuming. Decreasing saturated and trans fats overall will lead to an increase in your health for the long run. Tip: Get your fat from sources such as: Extra Virgin Olive Oil, Avocado Oil, almonds, walnuts, flax seeds, etc. 4) Added Sugars Added Sugars is an added line to the label. This has been a huge change due to goal of helping consumers make healthier decisions. Tip: Look at Total Carbohydrates first. If the item is a packaged food, look at the Added sugars to get a sense of type or quality of the food. It is always best to keep Added sugars low throughout the day. 5) Vitamins and Minerals They took off Vitamin A and C. In place, Vitamin D and Potassium was add along Iron and Calcium for the reason that we are not getting enough Vitamin D or potassium. This is a great change and I am happy to see the change will help people look for foods that contain these vitamins and minerals. By doing so there will be an increase in ones health. As a fitness professional, I welcome this change and hope it will help more people make better choices in the future. This isn't a cure all, and there is always more work to be done, but it is a step in the right direction. If you have any more questions about the new label or would like to start your Risk-Free Personal Training Trial. Reach out today. John Bedel  Everyone, no matter where they are in the process to improve their health and fitness are in a constant search for long-term health.
Since Solid Training has opened its doors in Cincinnati, Ohio. We have constantly given the code to long-term health away to our personal training members. The problem I have realized is that the code is super simple. So simple it gets thrown to the way-side. If you are looking for improved health and fitness and you wish for it to stick to you long term. Here is the code to remember... 8,7,4,3,2,1,0 If you apply this code to your life, you will experience long term health for years to come. What do those numbers mean?? Well, I am happy you asked! Here we go... 8- Sleep The person who aims for 8 hours of sleep will experience: - Increased Energy without the aid of caffeine - Increased Overall Mood - Decrease in food cravings - Increase in training performance - Better recovery from training sessions 7- Walking/Cardiovascular Health The person who walks everyday will experience: - A Healthier Heart - Overall improved cardiovascular fitness and well-being - Improvement in recovery from a tough training session (feeling less sore) - Improved mood - Improved mobility without doing endless stretching 4- Nutrition's Four Horseman The person who focuses on these four nutrition baselines will experience: - A better understanding on how calories (quantity+quality) support their goal(s) - A better understanding on what role protein has to support their goals - A better understanding on what role carbohydrates (+types) has to support their goals - A better understanding on what role fats has to support their goals 3- Strength Training The person who strength trains will experience: - Increase in lean muscle mass (very important for anyone who wants to lose weight/body fat) - Increase in bone density (very important as we get older) - Increase in joint flexibility (very important for a person who wants improved movement and fight arthritis) - Increase in weight control (more lean muscle you gain, the more calories you burn) - Increase in balance ( as we age, increase strength will help reduce falls and injuries if we do fall) 2- Two Minutes of Gratitude The person who focuses on 2 minutes of gratitude will experience: - Increase awareness of the good that is going on - Realize who is helping them or has helped them - Experience overall better feeling on where they are going - Decrease in stress - This can be done through writing in a journal, meditating, walking calmly by oneself. 1- Focus on 1 Process The person who focuses on 1 Process will experience: - Faster Achievement - Increased Focus - Overall Clarity 0- Keep the Bad Vibes to a 0 The person who focuses on decreasing the bad vibes they put on themselves will experience: - A growth mindset - A better feeling of self - An increase in productivity and overall growth in their life - Better relationships with themselves and the people around them - An improved long-term lifestyle So that is the code. It will take work, and it will take a commitment. It will not fall in place at once. You will have to go back to this code multiple times throughout life. But, the more you use this code the challenges you go through will become easier to circumnavigate. If you are looking to improve your health and fitness, and would like to speak more on how to apply this code to your life. Reach out, I will be glad to help you today! John Bedel, CEO Solid Training Here we are again for another addition to "What's For Dinner?"
Training busy parents who have not only work, but a family to feed. We understand it can become frustrating having to think of something after a long day. We hope these easy to make and nutritious recipes help you take the thought process out of what to make and make something the whole family will enjoy. Knowing it is healthy and nutritious, is an added bonus! Here is this weeks recipe... Turkey Stuffed Mini Bell Peppers Ingredients
Instructions
Notes
ENJOY! That is a question that we will hear almost everyday if we are not prepared.
In this segment of "What's For Dinner", I am going to share with you my favorite low-carb recipe. It is a spin off a classic dish that we will go for when we do not have anything prepared.... Fried Rice! To make it low-carb, we are substituting the rice with cauliflower. This recipe is not only delicious, but extremely quick and easy to make. Here it is! Chicken Fried Rice (Low-Carb) Ingredients
Directions
It is never fun fighting off the cold and flu.
It causes you to take time off of at work, taking care of your family, and keep you away from the gym! I do not want you to go through that. I want you to feel great everyday, be productive, achieve success, and live a healthy lifestyle. Below I have listed 5 action steps that will help you fight off the cold and flu. By doing these steps everyday on a consistent basis, your chances of experiencing the annoying cold and flu will become minimal. Here are the 5 steps... 5 Action Steps to Fight the Cold and Flu
The goal is to keep these steps in your routine everyday to ensure you are maintaining a healthy lifestyle. By doing so, you will find your energy, strength, and well being will be at an all time high! If you need help to develop an action plan for any of these steps, message me. I will be happy to help. John Do you want to improve your health and fitness?
Take advantage of our 3 week trial membership. 3 Week Trial Includes: - Free Success Session - Access to ALL Classes - Nutritional Handbook - T-Shirt To get started click the button below to schedule your Success Session!  Above is our current summer schedule!
Please email: trainsolid.john@gmail.com, if you have any questions about our programs. |
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