My Territory ranges from Bordentown and Columbus on the north end to Medford and Voorhees on the southern end. My primary service towns for personal training are Moorestown, Mount Laurel, Lumberton, Medford, Haddonfield, Voorhees, and Cherry Hill NJ
HOW TO AVOID THE 5 STUMBLING BLOCKS OF THE TYPICAL AMERICAN DIET
As a personal trainer in Moorestown nj, and doing personal training in mount laurel nj, and as a nutrition consultant in Voorhees nj, and lumberton nj, I’m often asked by my clients what they should eat. My initial answer is always the same. I can easily tell them what they should not eat, but what they should eat is not so simple. Start by eliminating sugar, salt, bleached flour, fried foods, candy, cookies & cake, and try to avoid anything that comes in a box. Eating at home is always a better option than eating out.
That’s the quick and easy answer, but the one caveat is that you should enjoy yourself on special occasions as long as you get back on track quickly. One or two wayward meals will not cause the universe to crumble, and you shouldn’t feel that you’re depriving yourself or you won’t maintain a healthy diet.
It’s important to allow personal and cultural preferences in a client’s diet, but there are also rules that apply across all cultures. The primary problems with the Standard American Diet (SAD!) are:
1. We eat 3-4 times more protein than we need.
2. We don’t eat enough fiber.
3. Most people don’t eat enough fruits and vegetables.
4. Our portion sizes are too big and we eat too much at once.
5. We eat too high a percentage of our caloric requirements at night.
Let’s take a closer look…
Protein – A healthy diet will have a carbohydrate-to-protein ratio of approximately 2:1.
Studies have shown a low-carbohydrate diet to be better for weight loss, but they compared their diets to a carb:protein ratio of 4:1 and 3:1, not 2:1 which is a much better ratio for healthy eating. Most people are unaware that almost all foods contain some amount of protein, including vegetables. Animal proteins come with a large amount of fats including saturated fats. If you’re interested in losing weight and having a healthy heart and cardiovascular system, you want to minimize the amount of saturated fat you consume.
Fiber – The functions of fiber include slowing down your digestive process so that you absorb more nutrients from the food that you eat. Fiber also helps to clean out your digestive system of loose lipids, partially digested foods, and any toxins that may be present. These are very important functions, and as an added bonus, fiber will help you to eliminate more easily.
Fruits/Vegetables – Both have vitamins and minerals essential to your health and wellbeing. Fruits help to hydrate your body where vegetables provide essential fiber. Vegetables also are a great source of complex carbohydrates which will provide a steady release of energy throughout the day, minimize cravings, and balance your insulin levels. Eat uncooked and unseasoned fruits and vegetables as much as possible. When cooked, they tend to lose their nutrient content through dilution and due to chemical reactions activated by heat.
Portion control – If you eat three well-balanced meals a day, both in terms of caloric intake and nutrition value, and then fill in with two healthy snacks a day, this will go a long way to providing you with adequate calories, nourishment, and energy for your required metabolic functions and daily activities. Following this routine should allow you to be free from cravings and reduce your daily food consumption because you won’t put yourself into a nutrition deficit, where your body will look to catch up and cause you to eat more than you should later in the day.
Eating at night – Binge eating at night is mostly the result of poor eating habits beginning with skipping breakfast, which results in a caloric deficit that’s filled in part by the consumption of up to 10% more fat intake than people who start the day with a good breakfast, and binge eating in the evening. An international study says that late night snacking and a high fat diet through the day lead to poor sleep at night. According to researchers at the Federal University of Sao Paulo in Brazil, positive and statistically significant correlations were found between total energy intake, late-night snacking and repeated awakenings during sleep. If you balance your caloric intake during the day and don’t eat too much at any one time, you will have a much higher energy level during the day, you will sleep better at night and you will eat up to 10% less fat. All of which will reduce your stress level and your body fat percentage.
Bear in mind that the foods you eat and how you consume them will not only affect your daily energy level, how much fat you’ll store for future use, and your general health, but also affect your mood and mental capabilities. Eat a well-rounded diet for optimum physical health and function, emotional wellbeing, and mental clarity.
You will also find and maintain your natural weight by listening to your body and feeding it a balanced diet at the macro (carbs/protein/fat) and micronutrient level (vitamins/minerals). Learn to listen to your body, differentiate between thirst and hunger, eat a good percentage of complex carbohydrates, and stop eating when full.
Always keep in mind that how well you eat has a big influence on achieving your fitness goals, whatever they may be. You need to eat a certain way to gain muscle, eat lean to be lean, and eat a well-balanced nutritionally sound diet for good health. The timing of your meals is also important. Start every day off with a GOOD BREAKFAST so that you can have a GREAT DAY! If you're looking for a personal trainer in Moorestown or Mount Laurel nj or anywhere else in southern burlington county use the contact form available on this website to contact me for a free consultation.
Some Information about my business philosophy and approach to wellness
My unique approach is designed to provide short term results and long term maintenance. Whether you’re interested in adding muscle, in good shape already, have a lot of weight to lose, just want to lose a few pounds, or are looking for a personal trainer to help you make those changes that you have not been able to achieve on your own, I have the knowledge and experience in fitness training to get you to your final objectives.
I've continued my personal training training in Yoga and Therapeutic yoga, along with Functional Yoga Therapy, Myofascial Release Therapy, Pranayama Breathing techniques, Meditation, and Trauma release. I've trained with some of the best instructors at Kripalu and Integrative Yoga Therapy in order to bring my clients the most effective tools to help them heal holistically in all levels of their being.
When you hire Dan Cantor Fitness as your in home personal trainer you'll get a great workout and have fun! My warm and friendly manner will put you at ease as I gently guide you through your workout routine, or kick your butt if that’s what you need! I have the knowledge and experience required to achieve your success right in the privacy of your own home. My workouts are complete, challenging, and effective.
Yoga is an excellent system for holistic selfcare. Utilizing the toolbox of yoga I can help you to improve your physical condition, state of mind and emotional outlook. Through the use of physical exercises and asana, positive intention, guided meditation and effective breathing practices you will heal and reshape your body, reduce stress levels, and improve your quality of life over the long term. Yoga is beneficial for your health in ways that modern science is just beginning to understand. More health care practitioners are starting to include yogic techniques in their approach to healing. People who have never tried yoga before are starting to consider including Yoga and meditation in their overall fitness strategy.
I'll design an in home personal training program specific to your condition. your treatment plan will be based on scientifically proven protocols designed to provide relief and healing for the condition in question. As science begins to document the importance of understanding the interrelation of all existing things, it looks to Yoga with an intrigued eye, for Yoga speaks unity in every word. As yoga techniques are researched and new data is gathered, it becomes easier for science and the medical establishment to understand and accept the benefits through the methodology that Yoga utilizes.
12/14/18 A view of personal training for the general population
As a personal trainer working in Mount Laurel, NJ for over 10 years I’ve developed a methodology for training people of all ages that incorporates elements from traditional resistance/weight training, functional fitness, therapeutic yoga, martial arts, unconventional training and bodywork/stretching. Most of these programs utilize a wide variety of both traditional and proprietary props to facilitate eclectic multi-modal fitness and wellness programs.
Enlightened MovementTM in home personal training is designed to provide a lifetime of healthy movement programs for both short term goals and long term needs. Whether that be preparing to go skiing, biking or hiking, participating in sports, active living, or healing from injury.
Just as in yoga, there is no one size fits all program that is appropriate for everyone. Advanced yogis have learned to allow their “prana” to direct them into the movement patterns their body requires in that moment. All yoga is individual, and personal fitness, as defined by Enlightened MovementTM is also flexible and versatile so that you have the tools and techniques for any circumstance. Your body and your needs are unique, you should have access to the appropriate program and modalities to take care of yourself over your lifetime.
Some simple rules for the 3 primary stages of life can be identified below;
For young & more fit clients, greater resistance and more strenuous work is predominant along with high intensity cardiovascular workouts. Active rest is enjoyed as needed.
Middle aged people begin to require body-work and restorative sessions as a regular part of their fitness regimen along with mat-work, pilates and stretching. This population is still capable of strenuous heavy work in shorter stretches as long as un-injured.
Seniors need to be more attentive to their energy level on a given day and perform medium effort resistance training, cardio and a lot more bodywork, restorative and stretching, meditation and breath-work.
My Enlightened MovementTM personal training program in Mt Laurel, nj is a suite of fitness techniques who’s principles are consistent throughout all age/fitness populations expressed at the effort level most suited for that individual, and adding those elements such as mindfulness and breath-work as required for optimum wellness. The program is designed for your in home training program provided exclusively for you while you workout with Dan in your own home whether you live in Voorhees nj, or Moorestown nj.
During the initial fitness assessment we review current physical status and activity history. Diet and nutrition habits are evaluated, and physical limitations and medical issues are identified and factored into a custom exercise program that will help you to get fit, feel great, and improve your long term health.
One primary difference between Enlightened MovementTM and traditional fitness programs is a substantial toolbox of techniques to enhance physical wellbeing beyond a flat belly and broad shoulders.