The TFW Top Ten Tips For Fat Loss

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If you’ve tried to lose weight and failed, you’re probably thinking that it’s a mighty difficult task to accomplish.

Do you feel like you’ve tried every diet and exercise routine out there and nothing works?

Don’t give up! Achieving your weight loss goals might be easier than you think!

Small Changes = Big Results

The TFW Scottsdale 8 Week Transformation is not a “quick fix” program, its a lifestyle. We help people make a series of small changes, one at a time, whether it be a change in diet, exercise routine or mindset.

Here are 10 TFW Scottsdale FAT loss tips to implement into your lifestyle:

1. Drink More Water – Juices are often high in sugar or chemical sweeteners. Diet drinks are questionable from a health standpoint. Give your body the water it craves and it will reward you with better health – all the way down to the cellular level. Drinking plenty of water helps keep you from consuming excess calories, too.

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2. Eat More Vegetables – You can eat huge amount of vegetables and feel good about it. They contain antioxidant, micronutrient, and anti-inflammatory properties and should form the BULK of your diet relating to portion sizes. Make veggies a centerpiece of your meals and snacks. You should consume larger quantities and be confident that it takes a huge heap of veggies to even come close to maxing out your carbohydrate “budget” for the day.

Try to buy locally-grown vegetables for freshness, taste, and maximum nutrient value. Local produce ranks above anything even remotely-grown organic vegetables, because the health benefits are lessened when produce is picked early and transported long distances to your market.

Here is a quick list of some of the vegetables with the highest antioxidant values: beets, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, garlic, kale, onion, peas, red bell peppers, spinach, and yellow squash.

3. Eat Enough Protein – Your body digests protein more slowly than fat or carbs, so you feel full longer because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Protein is essential for maintaining muscle and burning calories. I suggest only High-quality protein from foods such as eggs, lean meat, poultry and seafood.

4. Eliminate Fast Food – Taco Bell, McDonald’s, Burger King, potato chips, crackers, Doritos etc… NO fast food!

Sorry I got a little emotional about junk food.

But it’s true!

We all know it’s terrible for us yet you drive by McDonalds at 7pm on any given night and there’s a line of cars at the drive through waiting to order a future health problem in a box!

5. Limit Sugar Intake – Consuming sweets generates a high insulin response with almost no nutritional benefit.

If you absolutely have to have something sweet in your house, you can acquire some high-cocoa-content dark chocolate. Stevia, a plant-extract with some healthy properties, can be used in moderation as a sweetener in recipes.

6. Reduce Bad Carbs – Bad carbs in the form of toxic foods and drinks are sabotaging your health and metabolism

– All flour products
– All sugar products
– All liquid sugar calories (sodas, fruit juice, sports drinks, etc.)
– All processed and factory-made foods with chemicals, preservatives, additives, artificial sweeteners, high fructose corn syrup, hydrogenated fats, etc.
– All grains, breads cereals.
– Ditch anything that is not real food. That means anything that is processed (i.e., made in a factory) or that contains sugar in any form (including honey, molasses, agave, maple syrup, organic cane juice, or artificial sweeteners), white rice, white flour, hydrogenated oils, high- fructose corn syrup, or foods with preservatives, additives, coloring, or dyes. Be merciless!

7. Get Quality Sleep – Sleep is the most important factor in recovery. You need to get your rest to get results, I’m talking between 7-10 hours minimum. Sleep is paramount for muscle recovery, hormonal balance and most of all mental health. So put down your iPad, get off of Facebook, shut off the TV and get your rest.

8. Eat More Healthy Fats – Fat is not bad, actually its the opposite. Saturated fat packs on more visceral fat than polyunsaturated ones. Polyunsaturated fats are the ones found in nuts, seeds, and fish like salmon and can help you lose belly fat. Get your daily dose of PUFAs

9. Tone Down Alcohol Consumption – Alcohol, like soft drinks, is an example of a high carb, low nutrient drink. You want to get most of your calories from healthy foods, not from unhealthy drinks. Ever hear of a beer belly? I thought so. Alcohol consumption will undermine you if you let it… so don’t let it!

10. Do TFW!

Weight Training – The TFW System is built around performing simple, functional, compound strength movements such as Squats, Push-Ups, Pulling and Pressing Movements and of course A LOT of CORE!

These movements are essential your health and fitness, will build strength, change your body composition and even help with your self confidence!

The great thing about weight training is you get a lot of “bang for your buck” in a short amount of time.

Hurricane Training – Moving With Velocity, meaning moving as fast as you can. All-out sprint workouts are short in duration, burn tons of fat, build muscle, increase energy levels and even kick up that metabolism.

In the TFW system we call this type of training Hurricane Training. These workouts are not only FUN they’re MAJOR FAT burners.

The world is set up for us to be un-healthy. I get it. It’s easier to pull into McDonalds with a car full of screaming kids and get dinner for the whole family than it is to figure out what to buy and how to even make something healthy.

Social media, 24 hour news networks, marketers selling the next big weight loss gimmick, organic, all natural, free-range, wild caught, the list goes on and on. We walk around with our heads spinning wondering what the hell to eat.

I’m here to tell you take deep breath, and start to incorporating some of these tips to your lifestyle. Building good habits by following the TFW Top Ten Fat Loss Tips will lead to a leaner, happier, healthier you!

If you need help with any of these tips? Looking to start a fitness program?

FILL OUT THE FORM BELOW and one of our Certified TFW Coaches will be in touch with you right away!

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The Ultimate Holiday Survival Guide

ultimateholidayguide

It’s almost here again…

That time of year where people’s fitness and nutrition goals are put on hold for the sake of the holidays and enjoying food with your loved ones.

When the celebrations are over, you’d be surprised how quickly all of your hard work and efforts have gone down the drain (the average person gains 7-10 lbs between Thanksgiving and New Years)!

So What Should You DO?

Ideally, you would keep working out and push through the extra days off from work, etc.  In other words, keep doing what you’ve already been doing.

Let’s be real though:  life during the holidays can get chaotic.  Whether you’re getting ready for the holidays by preparing meals, travelling to friends and families’ homes, going out, shopping, etc.  Life “gets in the way” and your personal health and fitness regimens take a backseat.

And to top it off, you’re left with a fridge full of leftovers that last all weekend long.  Yikes!

Does this describe you?

If so, you’re not alone.  Instead, try some of these simple strategies to keep yourself “on track”:

1. Increase water intake. You can’t overlook the wonderful benefits of water to your body. Not only does it hydrate, but when consumed in recommended portions, it serves to flush the body and helps you eliminate any leftover toxins and free radicals from all those fat-heavy, calorie-dense Thanksgiving fares.

• If you have a hard time drinking plain water, convert it into a more pleasant beverage by making flavored green tea, or squeezing lemon, adding mint or cucumber to it for a refreshing twist.

• Drink enough water to send you to the bathroom at least five times per day.

• Aim for .5 ounces of water per pound of body weight (ex. 80 oz. of water for a 160 lbs. individual).

hydrate

2. Rev up your metabolism. The sooner you take steps to increase your metabolism, the sooner your body can start to really burn those extra pounds. These activities will increase your metabolism:

• Green tea is an excellent product for increasing metabolism. Have a cup or two during the day, but if you react badly to caffeine, avoid drinking green tea at night.

• Add some B complex to your daily vitamin intake.

• You can also increase your metabolism by eating foods that require extra energy to digest, such as protein.

3. Load up on fiber. Fiber-rich foods or as we call them WARRIOR 20 FOODS go hand in hand with water. They help to pull the toxins from the body that the water flushes out. Remember that your body doesn’t absorb much of the fiber, so its main purpose is to take bad stuff with it when it’s being passed out.

• Fiber can be found in fruits and vegetables, especially the ones that are consumed with the skin on.

• Vegetables like long beans, broccoli, and cauliflower are great sources of fiber. It’s a good idea to also include whole grains like quinoa or wild rice

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DOWNLOAD THE WARRIOR 20 HERE!

4. Get moving! It’s is the best way to get the burn you want. If that’s too intense get on the treadmill jack up the incline and walk for 30-40 minutes while you plan out your day of festivities.

• If you have access to a gym get in there early thanksgiving morning and perform a sprint session, or a full body weight training workout.

• If time is an issue and you can’t get out walk the neighborhood or get a few exercise DVDs and work out at home at your convenience.

• If you belong to a TFW or there is one in your area look up their Thanksgiving schedule. All TFW facilities will be running a FUN, FAT Burning holiday workout!

5. Avoid overeating! It’s is the best way to get the burn you want. If that’s too intense get on the treadmill jack up the incline and walk for 30-40 minutes while you plan out your day of festivities.

• Try using a smaller plate to help control portion sizes. Most of us tend to try and eat everything off our plates, so go with a smaller plate.

• Allow 20 minutes before you go back for seconds and / or dessert. This will allow more time for you body to feel fuller and more satiated.

• Try your best to eat until you feel 80% full.

Of course, this all requires some work from you. The best way to get back in to shape is to not lose it in the first place.

However If you’re guilty of going overboard during Thanksgiving, this program should get you on track again.

—–> JOIN US FOR A FREE FAT BURNING THANKSGIVING WORKOUT! <—–

The TFW Ascension Thanksgiving workout starts Friday, November 25th at 9am and is open to the public!  Email train@getfitaz.com and let us know you’re attending.

Are you looking to make a change? Are you ready to finally find a Fitness Program that will give you results and change your life? Sign-up for our Lean for 2017 program and join the thousands of TFW members across that world that are Burning Fat, Building Muscle and feeling good!

Click Here==> Lean by 2017

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Metabolic Training and Workouts For Fat Loss

Some highlights from yesterday's AM group training putting in work. Shout out to Tabitha for losing 8 lbs within her…

Posted by Ascension Training Systems on Wednesday, January 27, 2016

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Best of 2015 – Personal Training and Fitness Coaches in Scottsdale

Ascension Training Systems was awarded Best of 2015 – Fitness Coaches in Scottsdale by Thumbtack.com! Thank you to all of my clients and students for the wonderful reviews and working with me and Ascension Training Systems.


Ascension Training Systems
11 reviews

https://www.thumbtack.com/az/scottsdale/fitness-classes-and-training/

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Battle Rope Blasts for Burning Calories

Some battle rope action and playing with slo-mo video. Soundtrack by Cold Cave. #AscensionTrainingSystems #Enhancinglives #Scottsdale #personaltraining #groupfitness #phoenix #arizona #beastmode

Posted by Ascension Training Systems on Monday, January 18, 2016

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Jump start your 2016 Resolution for only $16!

Jump start 2016 for only $16!

Jump start your 2016 Fitness and Health Resolutions for only $16! That’s right: 16 days of UNLIMITED group fitness for only $16! Classes are 1 hour in length and focus on a combo of strength and high intensity interval training (HIIT or metabolic training), along with pre-workout mobility / flexibility drills and detailed warmups.

AM schedule: Mon, Tues, Fri, Sat
PM schedule: Mon, Tues, Thurs

This deal expires 1/16/16. Email or call 480-788-8118 to set up your free consultation and to get started! YOU got this, and WE got you covered.

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Add one 20 lbs slam ball to a reverse bear crawl = fun finisher!

Add one 20 lbs slam ball to a reverse bear crawl = fun finisher. Each lap took about 50 seconds each. Tedious, indeed. Great job Michael Castro! #AscensionTrainingSystems #Enhancinglives #personaltraining #groupfitness #Scottsdale

Posted by Ascension Training Systems on Wednesday, November 11, 2015

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Ascension Training Systems Group Training 7/7/15

Monday’s #Trainingforwarriors Total Body strength class was AMAZING! Warriors go!

#AscensionTrainingSystems #enhancinglives #scottsdale #groupfitness #personaltraining

Posted by Ascension Training Systems on Tuesday, July 7, 2015

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