5 easy ways to boost your metabolism
DON’T SKIP BREAKFAST
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.
#2 EAT MORE OFTEN
Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.
#3 EAT PROTEIN AT EVERY MEAL
Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.
#4 HOLD OFF ON SNACKING
Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.
#5 CONSUME ENOUGH FOR YOUR BODY’S NEEDS
Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.
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Personal Fitness Training in Hercules CA | Fitness Center If a weight loss diet is a drag, you’ll never succeed in reaching your goals …
Meet the Business Owner
Business owner information
Nicholas S.
Business Owner
What is there to say? I am a trainer and I absolutely love helping people to achieve their health and fitness goals. If you don’t wake up everyday excited about what you do then it’s time to find something else. We get this one life, so make the best of it. I choose to improve mine with healthy eating and hard work towards my goals. I work to help others find their path to a more fulfilling life with a body they are proud of, minimal discomfort due to health or nutritional issues, more energy to enjoy the things they love, and generally just being happier with their selves. Oh and since this is my Bio I guess I can share a little about the type of person I am. Don’t let the heavy weights fool you. I am a dork! Ha ha. I am a BIG reader, I love video games, movies and music are a huge part of my life, I like to build/ fix anything, Halloween is my favorite holiday (come see my house), and if you enjoy what you do then you’ll never work a day in your life.
PLANNING OUT A SUCCESSFUL WEIGHT LOSS PLAN
If you’re like most people, you’ve been on a million weight-loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you’ve gained it all back – plus some. Your skinny jeans become your tight jeans, and then they get tucked in the back of your closet, along with your fantasies of becoming a size 0. (read more)
Dedicated 2 Fitness is a private, personal training facility; dedicated to health and fitness, Find a Personal Trainer, (510) 375-7227
TRIED THE DIET FADS
“When I came to Nick I was over 300lbs. I tried doing all the other diet fads like Slimfast, The South Beach Diet, etc, but nothing really helped. I didn’t even like going out with friends anymore because I was so self-conscious about how I looked; however, after just one month with Nick, I lost almost 40lbs. I couldn’t believe it! Nick helped me so much and everyone at the gym was so positive and encouraging. They became an instant family and offered support. (read more)
DEDICATED 2 FITNESS LLC
Our Address: 200 Parker Ave. Rodeo, CA 94572, Phone: (510) 375-7227
BUSINESS HOURS
Mon: 9:00 AM – 12:00 PM, 5:00 – 9:00 PM
Tue: 5:00 – 9:00 PM
Wed: 9:00 AM – 12:00 PM, 5:00 – 9:00 PM
Thu: 5:00 – 9:00 PM
Fri: 9:00 AM – 12:00 PM, 5:00 – 8:00 PM
Sat: 10:00 AM – 12:00 PM
Sun: Closed
Furthermore, Nick’s dedication extends beyond physical fitness; he’s committed to assisting individuals in breaking free from monotonous and sedentary lifestyles. He provides the tools and guidance needed to boost energy levels, enhance overall well-being, and implement nutrition programs that reduce, prevent, or eradicate medical crises. These programs also improve sleep patterns, reduce stress, and empower individuals to lead healthier lives. His genuine care and support also extend to helping people overcome negative thought patterns and limiting beliefs that may hinder their progress. Nick’s diverse client base ranges from inactive high school girls and single mothers/fathers to older retired individuals seeking to stay active and healthy.
Nick brings more to the table than just his passion for fitness. He holds a Bachelor of Fine Arts degree and boasts 14+ years of experience with a personal trainer certification from the National Academy of Sports Medicine. Additionally, he’s earned many specialty certifications, including one as a Fitness Nutrition Specialist, and is currently enrolled in yet another nutrition-focused certification program known as CNCs. He has also completed his MMA Conditioning Specialist and Integrated SA&Q Training certifications, along with a number of additional certifications focusing on the mental side of one’s health and fitness journey. This includes his Behavior Change Specialists and Mental Toughness certifications. To round it all out, he is also certified in Neuromuscular Stretching, Balance Training, Flexibility Training, Core Training, and Cardio for Fitness/Performance.
NICHOLAS SMITH
FITNESS & HEALTH TRAINER
With his expertise in functional, strength, endurance, and core training, Nick has had the privilege of helping clients achieve even the most challenging fitness goals. He takes pride in his ability to employ innovative training methods and motivational techniques that lead to significant body transformations. His approach emphasizes functional movements that require minimal or no equipment, enabling clients to work out virtually anywhere without the need to wait for gym equipment.
Personal Fitness Training in Hercules CA | Fitness Center If a weight loss diet is a drag, you’ll never succeed in reaching your goals …
Nick’s commitment to ongoing learning and staying up-to-date with the latest in fitness education is unwavering. He also has plans to add CES (Corrective Exercise Specialist), PES (Performance Enhancement Specialist), WLS (Weight Loss Specialist), and WFS (Women’s Fitness Specialist) to his repertoire down the line.
In his personal life, Nick’s dedication to physical fitness and healthy eating is fueled by his passion for staying active. Over the years, he’s been involved in many competitive sports including baseball, soccer, gymnastics, volleyball, and football. When he’s not in the gym now, he’s an avid reader, a passionate gamer, an amateur furniture maker, a recent plant daddy, a geeky costume designer, and he thoroughly enjoys engaging in intellectual debates.
Dedicated 2 Fitness LLC is a private, personal training facility; dedicated to health and fitness, that focuses on weight loss, toning up, cardiovascular training, nutritional guidance, and overall changes to improve your lifestyle for years to come.
From the business
Specialties
With each client I focus on their individual goals; weight loss, toning, muscle gain, etc. Routines change regularly and I design them to be fun, effective and a total body workout. 90% of my clients work in a smaller group setting which promotes motivation and bonding with others on the same journey. Every client also receives nutritional coaching in the form of daily caloric accountability. In addition, 5 nights a week I also include cardiovascular training to maximize the time committed to your new, healthy lifestyle changes.
History
Established in 2010.
Simple. I was tired of working in a corporate gym, so my then boss and her husband decided to leave and start their own private training facility. I left with them and from that day forth and we become one big gym family with the addition of a couple other trainers along the way. Over the years we have upgraded our facility 3 times. Each to a larger location to accommodate our growing clientele base. I love what I do and would never go back.