Austin Personal Trainer Blog

Austin Mobile Trainer - Good News on Coffee!

9/26/2014

Contrary to popular belief, recently published research indicates that moderate coffee intake is just as hydrating as water.

For those who drink coffee, moderate intake can count toward daily fluid needs.

''Coffee also seems to fire up your body at a higher RPM level, I feel like I hit the acceleration pedal and power through a workout.'' -J Madrid (NASM-CPT)

Reference Coffee article
http://bit.ly/1eNrmkJ

I also enjoy drinking Coffee during my fitness Consultations at ''Radio'' here in South Austin.

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GUEST BLOG POST FOR AUSTIN MOBILE TRAINER - How I lost 20lbs in less than 6 weeks

9/11/2014

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My name is Natalie, I am a 36 years old, and I have struggled with my weight all my life. I started working out with Josue Madrid, Austin personal trainer, about 6 weeks ago and have had major weight loss success. I have had so much success, Josue asked me to write down my diet plan.

How I lost 20lbs in less than 6 weeks:

Extremely low Carb Paleo Diet with the very occasional "carb nite" cheat meals.
3 x week HIIT and heavy lifting with Josue Madrid, Austin personal trainer.

To be fair, I actually lost 40lbs total in 3 months. I lost the first 20 with diet alone. Then I plateaued and had to ask Josue for help. With his support, I have maintained my diet and exercise plan and I keep reaching my goals.

I'll let Josue talk to you about your individual needs for exercise, but here's how to implement my version of the Carb Nite DIET:

STEP 1: 10 days of very low carb paleo (under 30 net grams carbs per day)

Very low carb Paleo diet for 10 days straight puts your body into ketosis or "fat burning mode." This means you kept a close eye on carbs, keeping total NET carbs under 30. You can subtract naturally occurring fiber from total carbs on nutritional labels to find net amount.

Very Low Carb Paleo: You're basically eating good fats, protein and leafy greens (some onion, bell pepper, zucchini, cucumber is fine). Ideally, these foods should be organic and from healthy, pasture raised, grass fed animals, but just do your best.

I put emphasis on quality fats and protein because some vegetables have a lot of carbs. Honestly, "good fats" are more important here than protein. Eating high fat kept me from cheating because it keeps you full and gives you energy. Definitely eat protein, but pay attention to eating more fat. It's harder than you think. You should eat fat at every meal.

My favorite Fats:

Kerry Gold butter from grass fed cows (if you can tolerate dairy) is your best friend. Put extra on baked and roasted veg, cook your eggs in it, put extra on your steak, put the unsalted version in your coffee (check out bullet proof coffee), sauté sliced mushrooms in tons of butter -omg I sometimes have just this for dinner and always see weight loss in the morning. just put it on everything.

Coconut Oil: Put it in your coffee with unsalted kerry gold if you don't have MCT oil and blend. Gives you energy for days and tastes like cafe con leche! I drink this before a work out and see a huge boost in energy. Not only do I use coconut oil for high temp cooking, I use it instead of lotion and moisturizer. It's so good for you and aids in weight loss all on it's own. So, keep a jar in the shower and rub it in all over your face and body while you're still wet. Trust me. My skin has never looked better.

Cheese: OK, eating low carb is so hard with out cheese, but if you have an allergy or intolerance to dairy, obviously leave it out. You can test it out, do a week with cheese and if you're dropping, good for you. If you plateau or not losing, try a week without dairy. For me, if I eat RAW cheese from pastured, grass fed cows (see central market or your local farmer), I can still lose weight no problem. So, raw cheese is my friend. I don't mess with any other kind of dairy.

Other favorite fats: Olives, avocado slices and guacamole -I have it with every meal, any kind of animal fat from healthy pasture raised animals, eat the yokes people - that crap about cholesterol is out dated - eat the freakin egg yokes people.

low carb day example:
eggs cooked in butter, bacon, sliced avocado.
homemade paleo chicken tortilla (less) soup with melted raw jack cheese
steak, roasted onions and zuchinni, butter butter butter

low carb day example:
Bulletproof Coffee (coffee + unsalted kerry gold + MCT oil blended)
roast beef slices, mustard, avocado or cheese, wrapped in lettuce
burgers without the bun plus avocado slices
snacks: olives, cheese, parmesan chips, guacamole, roast beef from the deli.

STEP 2: On the 11th day, one "carb nite"

Carb Nite
On the 11th day, after 4 pm, I have ONE high carb meal for my last meal of the day - with in 30 min AFTER a heavy lifting/HIIT work out with Josue, Austin personal trainer, is best. Keeping it Paleo is also best -I've experimented and when I eat donuts on carb nite, I don't fall back into ketosis, fat burning mode as quickly. So on carb nite, I eat high carb paleo.

Carb nites examples:
sushi and paleo brownies
gluten free pizza and paleo ice cream
Sweet potato fries and some other protein, plus a paleo treat.

I tested these high carb meals and found that I didn't lose as much with gluten free pizza so now I stick to sushi.

TRUTH: On carb nites I have been known to have a non paleo meal and or treat - it slows the weight loss down a little for me - but it doesn't stop me AND it satisfies my cravings that keep me going on the long haul. Experiment with it. This is the long game people! Do what you need to and don't feel bad about a donut on carb nite. AND don't cheat - you have a one carb nite once a week - you can make it till then!

STEP 3: Back to low carb and every 5-7 days have a carb nite and repeat.
Get your butt back on the low carb diet!
The morning after is great time for a long walk or HIIT work out with Josue.
When I hit plateaus or cheat, I sometimes implement that initial 10 days of low carb before another carb nite. Otherwise, I usually have my carb nite every 7 days.

Experiment with cheese, recipes and carb nites. Track your meals and weight every day to see what is working and what isn't. Honestly, women have more trouble with the carb nites so stick to quality paleo sweets and carbs vs. donuts.

TIPS:

You have to cook and meal prep
Try to eat light in the morning and eat heavy at night -especially on carb nite.
You can fast with bullet proof coffee in morning a few hours and see even better results (You can use your own coffee, butter and any brand MCT oil or coconut oil -you don't have to buy his stuff).
Use the MyFitnessPal app to track your food and watch your carb intake.
Drink water like there is no tomorrow. Just keep your jug refilled. I cannot emphasize this enough. You've been warned.
Take supplements including magnesium -just take it. Magnesium is good for you and it will help keep you regular. I like Natural Calm in water at night.
If magnesium doesn't work to help keep you feeling good and regular - take a fiber supplement.
Don't forget to move and work out
REST and Sleep! You need sleep to repair and build the muscle you are growing. Do NOT do more exercise than your work outs with Josue, Austin personal trainer.
Read Carb Nite book by Keiffer, - he does not do the paleo version that I have done in the book and has since agreed that maybe you should stick to a paleoized version of carb nite. The book has all the science behind why this diet works.
Don't do this diet for more than 6 months. Maintain with normal paleo and the occasional treat.
You're not working out with Josue, Austin personal trainer? Get on that, his calendar books up quick. I can honestly say, he is the best trainer I've ever trained with. Educated, passionate, supportive and motivational!

Maintain with a Paleo Lifestyle and occasional treats! Don't do this diet longer than 6 months, I've heard it will stop working and you'll get sick of the food and might be tempted to cheat. So, Paleo FTW! PALEO -Look it up.

My favorite paleo recipe blogs are:
http://nomnompaleo.com/
http://balancedbites.com/
You'll probably find very low carb recipes or recipes you can tweak (leave out or sub very low carb veggies) on these blogs.

http://cavemanketo.com/category/food/
(I couldn't survive this diet without this website.)

Good luck and let us know how you're doing in comments!

Natalie is an Austin area marketing consultant. She is the owner and operator of CrowdMethod - an all in one marketing agency. She specializes in Websites, SEO, website traffic and website leads.

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This is how you do it right! Tone Up & Lose Fat!

9/7/2014

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Meal Prep is the way to go. Expert tips for Easy, Healthy, and Affordable meals all week long.

Admit it, we are all tempted to grab drive thru when we are in a hurry or simple feel too lazy and don't want to cook or even worse, clean dishes. Meal prep was the best discovery for me. Basically in one day at one time you knock out all the cooking and all the dishes for the entire week. Boom done. Instead of making excuses, I set aside some time on the weekend for a healthy week. Here's how you can do it too.

What you need:
1 hr for the grocery store and $60 (average of $6 per meal for 10 meals)
2 hrs for cooking and a buddy (all things in life are easier with a friend, but not necessary)
3 healthy recipes to be portioned out each week (tough to admit, but pintrest is a great resource for this)
10 containers (freezer, dishwasher, and microwave proof)
Dedication (this only works if you EAT the prepped meals)

The picture sums up its value - if you're tired, busy or lazy, you can just reach for a perfectly portioned meal - like the healthier, cheaper, and tastier homemade answer to a Lean Cuisine. It just requires a bit of discipline, but its a nice feeling knowing I can come home after a very long hard day of Austin Mobile Training and not worry about what I'm eating and if its good for me. I already know and its already waiting for me. Portion control also means I can see the muscle gain results from my own fitness regimen which is the end goal. I am looking to maintain and gain muscle, but this works for weight loss too. Just remember to tailor the grab-and-go meals to your fitness goals and personal eating constraints.

A consistent breakfast keeps me full in the morning and instead of reaching for a vending machine, I always keeps fruit close at hand. By minimizing the food decisions throughout the week, you can eliminate stress from all the little choices and temptations.

If this sounds boring or a bit redundant to you, remember this:
1. Give yourself flexibility by prepping only five lunches and five dinners - that's four meals a week to cook something different or dine out and eat something special instead of making it an every day occurrence.
2. Make sure you're making something that you will not mind eating for five days. Experiment with new recipes on your day off so you don't commit to meals you will lose taste for. Check out my grocery list here for a place to start.
3. Spice it up with Cholula hot sauce or hatch chilli sauce from central market so the flavors change a bit from day to day.
4. And finally, cook with a friend. Extra help makes the preparation faster and more fun.

At the end of the week, everything is fresh and delicious - these are intentional meals, not sad leftovers. You will visually see the results on your body and physically feel the difference in your energy and health.

For questions or if you want to training with me click below.

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Josue Madrid
Austin Personal Trainer - (NASM)

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Austin Personal Trainer - Get Started Today!

8/31/2014

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fREE CONSULTATION

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Austin Personal Trainer - Lose weight with every day choices.

8/30/2014

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Our metabolism works like a furnace, the more you feed it, the hotter (and faster) it gets. But that’s not just with food. If you stay moving continuously throughout the day, your body will continuously burn calories. Those standing rather than sitting, walking or riding a bike to work, walking across the office rather than using an intercom, completing household chores, etc. typically have a higher metabolism (and burn more calories) than those who religiously do an hour of cardio on a machine, but are sedentary the rest of the day. As an Austin personal trainer, I encourage clients to do little things to improve our level of activity and avoid becoming sedentary.

1. TAKE THE STAIRS (Burn Calories, Not Electricity)
Taking the stairs instead of the elevator is a quick and excellent way to burn a couple extra calories. Think of Rocky, athletes have been running up and down stadium steps as part of training for years. Taking the stairs is a great way to get in shape, improve cardiovascular function, and strengthen and tone the leg muscles.

2. HAND WASH YOUR CAR
As a personal trainer I don't want to develop lazy habits that take away from my daily burn for instance. After driving to Austin Personal Trainer clients, I hand wash my truck instead of the automatic option. Its fun, saves water and a great way to enjoy outside and I feel my muscles burning calories. I love it!

3. PARK FURTHER (Don't be a Parking Lot Vulture)
When I'm looking for a parking spot I don't pick the one closest to the building like most people do. I don't mind parking further away, when often it is faster than waiting for a spot, less frustrating and I burn a few calories as a bonus. When I was working as a fitness coach at a box gym here in Austin, I noticed that some customers would circle around the parking lot looking for the closest spot...at a gym, a place you're intentionally going to burn calories! Parking further away actually helps contribute towards their warm up and caloric burn.

Josue Madrid
CPT
Austin Personal Trainer
( AUSTIN MOBILE TRAINER )

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Keep it Healthy When Eating Out in Austin!

8/24/2014

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These are my TOP 3 Places in Austin I would advise if you have a time crunch or hunger emergency!

Number 1: Central Market
(My preference is the build your own salad or the ready prepped meals which show the calorie intake)

http://www.yelp.com/biz/central-market-westgate-austin-2

Number 2: Torchy's Tacos
Avoid the fried foods, sodas, queso and flour tortillas. Go for the guac, corn tortillas and lean meats.
(If you're cutting just ditch the tortilla and eat with the fork.)

http://www.yelp.com/biz/torchys-tacos-austin

Number 3: Chipotle
Clean Ingredients just a lot of calories if you're bulking go with brown rice burrito bowl, but if you're cutting go with the salad bowl instead! Oh and no soda, sour cream, or pulled pork!

http://www.yelp.com/biz/chipotle-austin-11?osq=chipotle+restaurant

Eating at home is of course 10 times better but sometimes we're away from home and are on a limited amount of time and skipping a meal is not a good option, so when hunger strikes before you go out and eat fast food consider these options to help you on your fitness mission

-Josue Madrid - Austin Personal Trainer
CPT - Austin Mobile Trainer


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Austin Mobile Trainer - For Success Fitness Talks

8/17/2014

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What does being in shape have to do with success?

Why do some people get obsessed with diets and fitness? Why do some constantly check if they're losing weight, While others want to gain? Why do some eat 5-6 times a day and go to the gym almost every day? Why do they chug water like it's going out of style?!

If you have worked hard to get in shape, then you know about all the other advantages and positive changes it brings in your life. This is just one of the steps you have to take to reach success and the beauty of this journey is that once you are on the road, you can’t go back. You just keep moving on, leveling up, achieving goals, aiming higher and dreaming bigger.

Almost all clients I've spoken to during the fitness consultation as Austin Mobile Trainer all have very similar fitness goals.

Confidence:
Those who aren’t confident often have problems communicating in the work place and in social situations. If you lack confidence, it’s difficult to speak in front of both large and small groups. It’s also difficult to speak with conviction to your colleagues. It can keep you from meeting new people and from meeting a significant other

Will
Getting the body you want requires a lot of time, dedication, hard work, patience, food restrictions, doing things you don’t want but you know you have to (like going for a jog instead of sleeping one more hour). What can help you build your willpower better than that?!!

Results
Seeing results will be the turning point of your journey to success because for the first time you will realize that you can actually achieve something and improve yourself. This will motivate you to work even harder, accomplish more and you will believe in yourself more than ever. This will affect every other aspect of your life and you will soon see big changes.

Habit
After all success is all about habits. We become what we repeatedly do and think and things like going to the gym, having healthy breakfast, eating super foods and other things we do daily, will eventually create the habit of building habits. Then we will start getting up early, learning something new every day, go to bed earlier, speak in a better manner, read and write more, etc.

Better Living
Eating more often, cutting down processed foods, working out and drinking plenty of water will keep you in the best physical and mental condition. This will make you think clearer, be more productive, active and healthy, live longer and happier and with all that, your chances of succeeding are better.

Focus
Sport and healthy food help you concentrate. You focus on your goals – which is one of the most important characteristics of leaders and successful people – and make reasonable decisions

So you see there is a lot more in working on your body. People who try to improve it may seem obsessed, but are actually determined. You may think they have no other interests, but this is just their passion that revels many others. So don’t judge them, try to understand them, admire their dedication and learn from them. They know what they are doing and it is much more than eating right and exercising – they are developing their body, mind and soul.

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Woohoo! Beach Workout

8/12/2014

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Exercising out doors is full of excellent benefits, The changing scenery keeps your mind engaged, and the fresh air is good for your emotional well-being. But the beach, in particular, is a great place to work out because the sand and water offer their challenges!

Just like a Bosu or Stability ball the beach sand is constantly shifting and changing, demanding various muscles in the body to come into play that might not normally engage on a pavement or gym floor workout. Beach runners get a tougher workout because the uneven terrain demands more lateral movements. (Jumping on the sand is also kinder on the joints than pavement)

On the trip from Austin Texas to Mustang Island I wanted to make to keep my diet in check on the move, Cooking our own well balanced complex carb and protein Breakfast and Packing Turkey Sandwiches bottled water for the beach we had ample energy for an amazing day at the Beach!

I really enjoyed working out on the Beach with my Trainer friend Nate with Stowe Training.
Enjoy the Video!

Josue Madrid
Austin Mobile Trainer
C. Personal Trainer

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Austin Trainer : Benefits of Training at Home

8/2/2014

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Why train at home?

You want a personal trainer, that's great! However, you don't like going to gyms only to pay a monthly fee plus an additional fee for a trainer. The truth is you don't need a lot of equipment and machines to get a great work out, so why fuss with gyms when working at home delivers the best work out and is the most convenient to you.

Accessibility:
Personally speaking, I try to be as flexible as possible with my clients. I have clients as early as 5.30 am and as late as 9 pm. Those times seem to work best for the busy moms and hard-core executives. The middle of my day tends to revolve around at home entrepreneurs and retired individuals. I also work with seniors and those looking to rehab from injuries. Those clients – because of reduced mobility or poor vision – greatly appreciate not having to drive.

Privacy:
Many people just aren't comfortable going to a gym because of gawking spectators, body-image issues, physical challenges or distractions. I work with clients in the privacy of their home and make exercise a regular routine in their every day life.

Also, when learning something new, it’s easy to be self-conscious. At home, you avoid potentially looking foolish. All proper form, technique, routines, etc. are learned in a one-on-one environment and this helps boost confidence levels.

Personalization:
At a gyms, its easy for most trainers to be interrupted by other members or staff with a “quick” question. At the very least there are always distractions, crowds, space issues and short attention spans at big box gyms. I know this, because I used to work at one.

At home, both the trainer and the client can focus better on the task at hand – getting the best results for the time put in. In short, we can devote 100% attention on establishing your healthy living.

Other Benefits:
Obvious positive factors are the savings in time, gas, and avoiding issues like parking and traffic (which we know is growing worse and worse in Austin). Let me deal with it, so that you can focus on you.

Whatever your situation, mobile personal training could be the missing element to your successful workout plan at home.

And of course stay active especially in a city like Austin where there are so many awesome adventures waiting! Click the image below for Top 10 Outdoor Activities in Austin. My favorite is kayaking!

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Battle Toad Push-ups!

7/25/2014

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Like Share Win, Winner on Facebook Kim Nordhoff blasting out Battle-Toad Push ups!

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