One Great Benefit form Interval Training

Interval Training provides many benefits, increased calorie burn, increased cardiovascular workout, increased metabolism, increased feeling of accomplishment, and many others (notice the word increase being used a lot?). I just recently found out another benefit from using interval training, it can help to increase the bodies way it deals with blood sugars and insulin.

What does this mean exactly?

This means that if your diabetic and you follow a 30 minute interval training routine, you will see improvements in your blood sugar and insulin levels and an increase in your energy output!

How to perform an Interval Routine:
1. Perform a proper warm-up (about 5-10 minutes of cardio at a moderate level) and stretch
2. Decide what your intervals will be. We are going to use walking to make it simple. Lets say you are going to walk for 30 minutes. You will perform a fast walk (about 70-80% of your target heart rate) for about 1-2 minutes. Then you will walk at a moderate pace (about 60-70% of your target heart rate) for about 30 seconds to a minute. Continue this cycle for 30 minutes
3. Cool down. Allow yourself enough time to cool down and bring your hear rate and breathing back to normal. Then do some stretching as needed.

You see interval training is not that complicated and provides so many benefits. Begin your interval training today and see how much more difficult it is then your current "steady eddy" routine!

Need more interval training routines, check out www.MorganPersonalTraining.com for your Online Interval Training Coach!

Also, check out my new and exclusive, Private Boot Camp Program! This service will soon be coming to your neighborhood, so reserve your Boot Camp times and days now just click below

Also, don't forgot to follow your Favorite Personal Trainer on Facebook and Twitter to never miss out on any important update or tip that could change your life!

Ican Challenge Event!

Back from the FOX 43 Ican Challenge event...what a great time! So, many great testimonials, life changing stories, and great people to be around all day.

The Ican Challenge was formed to show people easy steps they can take to improve the health and to live with a heart condition or diabetes. Many participants learned how to live healthy and how simple yet sometimes obvious choices can really make the difference. Some participants where able to come off their blood pressure medications and others have lowered there A1 levels significantly, all through healthy eating habits and a consistent exercise routine.

Here is a link to the Ican Challenge Website, http://www.icanchallenge.com/home-page.html. Check it out, there are blogs, life stories and all kinds of simple tips and advice to coping with heart disease and diabetes.

I was able to lead a short Fitness Demonstration. Many people at the event participated and had a great time. I showed them how just simple body weight exercise can be enough resistance to work their muscles and done right, will elevated your heart rate. I later showed them the benefits of Kettle bell exercises! Something total new to everyone. I had a participant from the crowd and showed her 4 full body exercises that we did in a circuit style workout. She really felt how Kettle bells work your body and loved them!

I just want to thank FOX 43 for hosting this event and being a leader in our community to help teach residents that living with diabetes or a heart condition can be manageable and can be a lot easier then expected. Thank you!

20 Worst Foods in America

Sitting around today, I was using the stumble upon button and found this outrages article! So, with out further ado, here are the 20 worst foods in America, from last to worst!

20: Worst Fast-Food Chicken Meal - Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with cream ranch sauce. 830 Calories, 55 grams fat (4.5 trans fat), 48 carbs. Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories.

19: Worst drink - Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz). 900 calories, 10 g fat, 183 carbs, 166 g sugar. Jamba Juice calls it a smoothie, MSNBC calls it a milk shake. The beverage contains as much sugar as 8 pints of Ben & Jerry's butter pecan ice cream.

18: Worst supermarket meal - Pepperidge Farm Roasted Chicken Pot Pie (whole pie). 1,020 calories, 64 g fat, 86 g carbs. Label may say this pie serves two, but, who ever divided a small pot pi! e in half? Once you crack the crust, there will be no stopping.

17: Worst 'healthy' burger - Ruby Tuesday Bella Turkey Burger. 1,145 calories, 71 g fat, 56 g carbs.

16: Worst Mexican entree - Chipotle Mexican Grill Chicken Burrito. 1,179 calories, 47 g fat, 125 g carbs, 2,656 mg sodium.

15: Worst kids' meal - Macaroni Grill Double Macaroni 'n' Cheese. 1,210 calories, 62 g fat, 3,450 mg sodium. It's like feeding your kid 1-1/2 boxes of Kraft mac 'n' cheese.

14: Worst sandwich - Quiznos Classic Italian (large). 1,528 calories, 92 g fat, 4,604 mg sodium, 110 g carbs. A large homemade sandwich would more likely provided about 500 calories.

13: Worst salad - On the Border Grande Taco Salad with Taco Beef. 1,450 calories, 102 g fat, 78 g carbs, 2,410 mg sodium. This isn't an anomaly: Five different On the Border salads on the menu contain more than 1, 100 calories each.

12: Worst burger - Carl's Jr. (Hardee's on East Coast) Double Six Dollar Burger. 1,520 calories! , 111g fat. Carl's Jr. brags it's home to this enormous sandwich, but the restaurant chain also provides convenient nutrition info on its Web site -- so ignorance is no excuse for eating it.

11: Worst steak - Lonestar 20 oz T-bone. 1,540 calories, 124g fat. Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700 calorie blowout.

10: Worst breakfast - Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed hotcakes. 1,540 calories, 77 g fat (9 g trans fat), 198 g carbs, 109 g sugar. Five Egg McMuffins yield the same caloric cost as this stack of sugar-stuffed flapjacks, which is truly a heavy breakfast, weighing in at a hefty pound and a half.

9: Worst dessert - Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream. 1,600 calories, 78 g fat, 215 g carbs. Would you eat a Big Mac for dessert? How about three? That's the calorie equivalent of this decadent dish. Clearly, Chili's customers get their money's worth.

8: Worst Chinese entree - P.F. Chang's Pork Lo Mein. 1,820 calories, 127 g fat,! 95 g carbs. The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbs it contains. Now, do you really need five servings of pasta?

7: Worst chicken entree - Chili's Honey Chipotle Crispers with Chipotle Sauce. 2,040 calories, 99 g fat, 240 g carbs. 'Crispers' refers to an extra thick layer of break crumbs that soak up oil and adds unnecessary calories and carbs to these glorified chicken strips.

6: Worst fish entree - On the Border Dos XX Fish Tacos with Rice and Beans. 2,100 calories, 130 g fat, 169 g carbs, 4,700 mg sodium. Perhaps the most misleadingly named dish in America : A dozen crunchy tacos from Taco Bell will saddle you with fewer calories.

5: Worst pizza - Uno Chicago Grill Chicago Classic Deep Dish Pizza. 2,310 calories, 162 g fat, 123 g carbs, 4,470 mg sodium. Downing this 'personal' pizza is equivalent to eating 18 slices of Domino's Crunchy Thin Crust cheese pizza.

4: Worst pasta - Macaroni Grill Spaghetti and Meatballs with Meat Sauce. 2,430 calories, 128 g fat, 207 g carbs, 5,290 mg sodium. This meal satisfied your calorie requirements for an entire day.

3: Worst nachos - On the Border Stacked Border Nachos. 2,740 calories, 166 g fat, 191 g carbs, 5,280 sodium.

2: Worst starter - Chili's Awesome Blossom. 2,710 calories, 203 g fat, 194 g carbs, 6,360 mg sodium.

1: The worst food in America - Outback Steakhouse Aussie Cheese Fries with Ranch Dressing. 2,900 calories, 182g fat, 240g carbs. Even if you split these 'starters' with three friends, you'll have downed a dinner's worth of calories before you entree arrives.

Source: Msn.com--20 worst foods

n Hanover PA Mom of 555 pound Teenager Speaks Out!

You have to read this story if you have not heard it yet! Truly unbelivable that a parent would let there child grow up to be 555 pounds at age 14! She said, maybe she should not have gotten some of the fast food meals! Craziness, because a couple of fast food meals did not do this, years of neglect did. There would have been some sign over the years that he was a little too big!

This is just as bad as a parent who malnurishes their child. This kid is going to die very soon because of neglect! This is why child obesity is the highest it has ever been in our country. Good going MOM!

“(CBS) A mother is being charged with neglecting her obese teenage son, raising issues about whether the government has the right to intervene in one’s family life.

Born and raised in South Carolina, Alexander Draper grew up to reach a dangerous 555 pounds by the age of 14. That’s when law enforcement stepped in.

“The first and foremost concern is Alexander’s health,” Lt. Shea Smith told CBS News.

Alexander’s mother, Jerri Gray, was charged with unlawful neglect of a child for allowing him to become obese.

“There have been opportunities to get Alexander some treatment over the course of the last several months and unfortunately some of those things have not been taken advantage of,” Smith said.

But Gray, released from jail Monday on $50,000 bond, says she does not have enough money to get her son the treatment he needs.

Alexander is in the custody of the Department of Social Services, who in a statement to CBS News said they only intervene when “health care professionals believe a child is at risk of harm.”

“Obviously her son is certainly in need of some medical attention,” Lt. Smith said.

Jerri Gray and her defense attorney, Kim and Grant Varner, appeared on The Early Show Thursday to discuss the situation.

Asked how his weight gain got so out of control, Gray said, “Well, a lot of times it had to do with lifestyle. A lot of times I had to work fulltime second shift or fulltime, third shift. And I wasn’t home a lot.”

Gray told guest host and “Britain’s Got Talent” judge Amanda Holden she had been monitoring her son’s diet, but that there were times she had to purchase fast food, when she’d have to sleep between shifts.

Asked if there are steps she could’ve taken earlier to have helped him not reach that level of weight, Gray said, “When I had a second shift hob, I would’ve rather been home, so that I could’ve spent more time focusing on preparing more low-fat type-meals.”

Hanover Personal Trainer Takes Stand Against Heart Disease and Diabetes

Hanover PA Persona trainer is taking a stand against heart disease and diabetes by teaming up with local news station. Together they are educating the community about the effects and benefits of diet and exercise to control heart disease and diabetes.

Hanover Personal Trainer Takes Stand Against Heart Disease and Diabetes

There is only one thing you need to know to lose weight

To lose 1 pound of body fat a week you need to burn off 3500 more calories then you eat. That is only a 500 calorie per day reduction, sounds simple right!

Simply put you need to burn off more calories a day then you eat. If you don’t then your body will store those calories as fat or muscle. If you’re like 90% of the population it will be fat!

So, to not store calories as fat you must do one of three things; eat less, exercise more, or for best results combine the two.

To eat 500 calories less a day is a lot. If you figure the average meal is 200-300 calories then you must skip two meals a day. Doesn’t sound that bad, but if you start skipping meals you body will start to starve itself. You will be missing needed vitamins and nutrtients. Plus, you will end up snacking on things or just gorging at some point causing yourself to gain more weight then you lose!

If you try to lose weight just through exercise then you must do a lot of exercise! The typical gym workout will burn around 200 calories, running will burn about 300 calories and walking about 200. So, unless you exercise all day long you will not reach that majic 500 calories per day reduction to lose weight. Plus, the more you exercise the more you will start to eat to replace some of that expended energy!

Now let’s look at combining diet and exercise to lose weight. If you exercise for and hour and burn up to 250-300 calories you only have 200-250 more calories to go. This is a lot more reasonale to cut out of your diet then the whole 500! Instead of skipping a whole meal, reduce a little from each meal you eat, which should be a couple times a day of you are eating semi-healthy. Do this for a week and you will lose a pound of fat!

Doesn’t sound like much, when you see shows like the biggest loser. They lose 10 or 20 pounds a week! Well, that is unrealistic and unhealthy (there will be a future blog about their unhealthy weight loss practices, so keep an eye out). Healthy weight loss is 1-3 pounds per week. Lose weight healthy and you will keep it off, feel fine while you lose weight, and not crash from your diet.

—-For more great weight loss tips, check out my web page dedicated to Weight Loss.

—-Need the help of an expert weight loss coach? If so, then sign up for Boot Camp, In Home Personal Training, or Online Personal Training at www.MorganPersonalTrainng.com