Posts

MyPlate Tool & More!

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Did you know that we don't use the Food Pyramid as our Dietary Infographic anymore? It's the new and improved MyPlate tool now! Check it out!  A simple way to picture filling your plate at each meal!  2½ cups 1 cup from the Vegetable Group counts as: - 1 cup raw or cooked/canned vegetables; or - 2 cups leafy salad greens; or - 1 cup 100% vegetable juice Healthy Sources: Asparagus, broccoli, sweet potatoes and yams, beets, carrots, lettuce, spinach, brussel sprouts 6 ounces 1 ounce from the Grains Group counts as: - 1 slice bread; or - 1 ounce ready-to-eat cereal; or - ½ cup cooked rice, pasta, or cereal 1 ounce from the Grains Group counts as: - 1 slice bread; or - 1 ounce ready-to-eat cereal; or - ½ cup cooked rice, pasta, or cereal Healthy Sources: whole grain pastas, bread, crackers, and oats  *Read the nutrition label and ingredients 5½ ounces 1 ounce from the Protein Foods Group counts as: - 1 ounce seafood, lean meat, or poultry; or - 1 egg; or - 1 Tbsp peanut...

Expanding on What I Do

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  Well, hello! I wanted to elaborate more on personal training today. Which, by the way, is the simplest of terms for what I do. Like I said previously, I prefer to view it as preventative, rehabilitative, and maintenance care of the body! We are either trying to prevent poor health, rehabilitate into better health, or maintain good health. There are for sure stigmas and all because of the trainers that had or have duller perspectives than this and only care about making money. Back in 205 or 2016, I scheduled a consultation with a trainer at a local gym because I wasn’t happy with my figure and at this time I also didn’t have a sport or activity that I was in, nor did I have my daughter. I thought I might be interested in a lifting or bikini competition. But I got to this gym and within 5-10 minutes, this tall, super muscular dude introduces himself to me. Right off the bat I felt like he was too busy for me, there was a lack of personal conversation, and he basically jumped right...

All Signed up with Muscle & Bustle? Yay, here's what's next!

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Welcome! Congratulations on making your commitment towards a healthier life! (links are blue) Aneesha's Welcome Video If you're working out from home, here is the link to my blog post about cost and importance of having equipment: Basic Equipment Everyone Needs Items to have: 1. Athletic shoes 2. Water bottle 3. Hand weights 4. Resistance bands 5. Exercise mat True Coach app - Upload initial photos & progress photos - Weight & Height - Metrics / Records - View & Complete Work outs - Video Tutorials for each exercise - Your results, comments, videos/pictures for upload Accessing account for the first time / accepting invite: FROM TRUE COACH Aneesha's True Coach app Tutorial Optional extra links from True Coach: True Coach Client Tutorial How to Upload Videos Evolution Nutrition app (Nutrition Coaching) - View weekly meal plan samples     - Can be assigned or self-serviced     - Grocery lists     - Recipes     - Nutrition labels ...

Our Malignant Fate & and an Introduction to Aneesha Flaget

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Hello everyone, I hope you're having or had a great day! For those of you who don't know, my name is Aneesha Flaget and I'm a certified personal trainer! Before I talk too much about myself though, I wanted to first go over some statistics that I thought might surprise people. We’ll get right into it. According to the National Health and Nutrition Survey between 2017 - 2020, which is posted by the CDC, the prevalence of obesity in American adults rose from 30.5% to 41.9% and severe obesity from 4.7% to 9.2%. To put it in more practical terms, if you were walking through the grocery store, more than 2 in every 5 adults you pass are obese. They had a shorter survey as well between 2017 to 2018 that studied how many adults over the age of 20 were overweight (differs from obese) in the U.S. and the result was 73.6% which is more than 3 in every 5 adult. So now we know how many people are overweight or obese in this country. I’ll list some of the effects that it has on our healt...

Benefits of an Online Personal Trainer

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  Professional Guidance Whether you’re meeting a trainer in person or online, you’re going to get professional advice and help from a certified coach; that’s far superior to the youtube or pinterest workouts/diets that aren’t personalized to you! Because let's face it, all of those fads are just that… they don’t last long and neither do the results. With a trainer, you receive exercise and nutrition guidance that is tailored specifically for your success. The regime provided will continuously be adapted to best fit your needs and goals with opportunities to ask questions and get trusted answers. More Flexibility Can we can all agree that there’s never enough time in the day? Booking in person sessions can prove difficult when you have other people that want to snatch up the best times before you! With an online personal trainer, the sessions are flexible to whatever schedule you want. Do you want to have to meet your trainer at the gym first thing Saturday morning? Or would you rat...

Basic Equipment Everyone Needs

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  QUALITY ATHLETIC SHOES Whether you’re working out in the gym or at home, good quality athletic shoes will provide needed support and cushioning for your feet and the rest of your body. I would expect to pay $90-$140, for the right ones! Try them on, walk around, jump a few times - be sure they’re going to be comfortable. Nothing is worse than painful shoes during a workout. HAND WEIGHTS For any sort of strength training, weights will be needed. For some clients, 5 lb weights may be sufficient, just be sure not to get too heavy of weights. Some hand weights are adjustable and allow for you to progressively increase as seen fit. The cost of weights is anywhere from $1-$4/pound depending on the style. RESISTANCE BAND(S) Maybe not as obvious as weights but this is another tool for strength training that again comes in variety. Resistance bands are a great supplement to an full-body workout. I’ve seen bundles priced from $10-$80. Anything beyond that price range is more extreme th...