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Portion Control - You Got This!

Portion Control – You Got This!

At BioFit Performance in Oviedo, FL, we not only help clients with developing a more active lifestyle, but also a personalized nutrition program. While what you eat is ultimately the most important part of that program, portion control also plays an important role. With most fruits and vegetables, it’s not a problem. They’re often so low in calories portion control makes no difference at all. You could eat an entire head of celery and not be anywhere near your daily calorie allotment. However, if you eat volumes of nuts, avocados, olive oil and sweet potatoes, all healthy foods, the results might be quite different. The same is especially true for snack food and sweets.

What is the single serving size.

In most cases, you’d be surprised at how small the single serving size is. Consider the lowly potato chip that has 160 calories per serving…it’s just 15 chips. Cheetos have a 150 calories with 20 per servings. Seriously, has anyone ever stopped at 15 or 20? Even the healthiest meal can throw you over your caloric intake. In fact, one study showed that using larger plates increased the average food intake by 45%!

If you’re eating in a restaurant, you can’t control portions.

Whether you’re eating in a restaurant at home, having a quick way to measure portions can help. Three ounces of chicken or meat is about the size of a deck of cards. A cup of rice, pasta or ice cream is the size of a tennis ball. Put four dice together and it’s the size of one ounce of cheese. A medium piece of fruit is the size of a baseball. Keep those dice with you to measure margarine or butter. It’s the size of one die. Compare the size of a golf ball with one serving on peanut butter, jam or salad dressing. These are all simple ways to identify a serving size when you don’t have a measuring cup or scale available.

Steer clear of supersizing and weigh or measure food at home.

It doesn’t take a nutritionist to figure out that supersized meals blow portion control out of the water. Sure, everyone wants more for their money, but if you’re eating out and the meal is big, eat half of everything and take the rest home. Learn portion control by weighing and measuring each item when you eat. Before long, you’ll be able to ball park the right portion size without measuring. Read package labels. Who eats only 3 Oreos or consumes just ¾ cup of Honey Nut Cheerios? Portions count. Learn to identify them through practice.

  • Compare the serving size of an apple and the calories with the serving size and calories of chips. One apple is just 90-95 calories, about half that of 18 chips and has more nutrition. It also is more filling.
  • Whether you’re counting calories, carbs or sodium, serving size is important. Before you buy, read the label and see if you’d be satisfied with the amount in one serving. Walk away quickly if you wouldn’t be.
  • Maintaining portion control not only helps with weight, but also digestion. It helps keep your blood sugar more level, too.
  • When you consider the serving size for fruit juice is ¼ cup, for cut up fruit ½ cup and one medium fruit when it’s whole, you can see how much more filling eating the fruit is, whether cut up or whole.

For more information, contact us today at BioFit Performance


What Is Primal Eating?

What Is Primal Eating?

What is primal eating? It’s about eating the way people did before industrialization occurred. While it’s similar to the Paleo or caveman diet, there are a few distinct differences. Both diets eliminate grains, since they’re based on what man might have eaten during caveman times. Both allow for rice a quinoa in the diet. However, the Paleo or caveman diet prohibits the use of dairy, while the primal diet encourages it, but only in the raw form. The Paleo diet doesn’t allow coffee or vegetables in the nightshade family like tomatoes, eggplant and bell peppers, but the primal diet does.

So what exactly do you eat when you opt for primal eating?

It’s simple. Avoid processed food. After all cavemen never went to the 7/11 for some beef jerky or grabbed a box of mac ‘n cheese off the shelf. Cut out those foods that came after farming, which includes almost all food that contains grain, especially those with wheat. Soy isn’t part of the primal diet, neither are peanuts, alcohol, granulated sugar (honey and maple syrup are allowed), and refined vegetable oils. If it sounds like most of the food on the dairy shelf aren’t listed, you’d be right, unless you’re in the fresh produce section.

The logic behind the primal diet is simple.

If you think about it, man lived for thousands of years and never once required a Twinkie, HoHo or Zinger to survive. In fact, many of the illnesses in today’s civilization, occur because of over consumption of sugar, processed foods and additives that lead to obesity, which is the leading cause of preventable deaths in the world today. Throughout hundreds of years of evolution has changed man, but processed foods were introduced recently. It makes sense that the body couldn’t evolve to ingest foods made in a lab and hope process them easily. The belief behind the primal and Paleo diet is that man was created to genetically consume the types of food found in these diets.

The primal diet is filled with healthy food and can improve overall health.

There’s no doubt about it, living on food with added sugar and other additives, simply isn’t healthy. One big benefit of the primal diet is that it’s good for people with diabetes, since it limits the sugar intake. It also can prove beneficial for those with food allergies and conditions like celiac disease. It is a far healthier diet than the average American diet and far more balanced. It’s good for weight loss, too.

  • One mistake that people often make on a primal diet is focus on meat. Cavemen didn’t. Early man ate both meat and vegetables, but heavily relied on more of a vegetarian diet with the occasional meaty treat.
  • Eating more plants, vegetables, seeds, nuts and oil increase the body’s anti-inflammatory benefits. Cutting out sugar and processed food also aids in reducing inflammation.
  • People on a primal diet often lose as much as those on traditional diets, but tend to lose more inches around the middle and that translates to losing more fat. That fat, visceral fat, is the most dangerous type of fat.
  • In short term studies, people on the primal diet showed improved blood pressure control, lower triglyceride levels, improved control of appetite and better weight loss than other diet types, even the Mediterranean diet.

For more information, contact us today at BioFit Performance


Is Dark Chocolate Good For You??

Is Dark Chocolate Good For You??

There’s often a lot of smiles when clients at BioFit Performance in Oviedo, FL, find out that dark chocolate is actually healthy. Of course, there is a limit on the amount you should eat to reap those benefits and the quality of chocolate you should consume. It has to be high quality with a higher cocoa content of at least 70%. The higher the better. Dark chocolate does contain sugar, but the more cocoa, the lower the sugar count. It also has calories, which means you have to eat it in small amounts. One small square or two provides benefits, that delicious flavor and is about all you should eat in a day.

You’ll get nutrition and antioxidants in chocolate.

One bar of high quality chocolate, which rates about 70 to 85% cocoa, has 67% of the body’s requirement for iron, 58% of the requirement for magnesium, 89% of copper and 98% of the body’s daily requirement for manganese. It also contains 11 grams of fiber, lots of phosphorus, potassium, zinc and selenium. Dark chocolate also has antioxidants that help protect the cells from free radicals. The antioxidants include catechins, flavanols, polphenols and more. In fact, it beats blueberries and acai, two super foods, when it comes to antioxidants.

You could lower your blood pressure with a little chocolate.

Dark chocolate contains flavanols and those stimulate the lining of the arteries, which increases the production of nitric oxide. Why is that important? Nitric oxide causes the arteries to relax and that lowers the resistance of blood flow, which ultimately lowers blood pressure. Controlled studies show that it offers the effect of lowered blood pressure by way of improving blood flow, but the effect is mild. If you’re overweight and sedentary, the best way to lower your blood pressure is to lose weight and get more exercise.

Protect your blood vessels with dark chocolate.

You can improve your good cholesterol—HDL— and reduce the oxidation of bad cholesterol—LDL—by consuming dark chocolate. That lowers the risk for heart disease. It helps lower LDL cholesterol, too. Oxidized LDL can cause damage to the lining of the arteries and the antioxidants in it provides that protection against oxidative damage.

  • Dark chocolate can also improve insulin sensitivity, which also helps prevent diabetes, as well as preventing heart damage.
  • Studies in elderly men found that over a period of 15-years, consumption of dark chocolate lowered the risk for heart disease by 50% to 57%. It also lowered the risk of calcified plaque build up in the arteries by another 32%.
  • Dark chocolate might also boost your brain power. It improves blood flow to the brain with the caffeine and theobromine it contains. It’s shown to improve cognitive functioning in mentally impaired elderly patients.
  • If you were surprised that chocolate is healthy for you, you’ll be amazed at how delicious many other healthy foods are. We’re ready at BioFit Performance to help you learn how to eat healthy and enjoy every minute of it.

For more information, contact us today at BioFit Performance


Are Sparkling Beverages Unhealthy?

Are Sparkling Beverages Unhealthy?

When you’re discussing sparkling beverages, you’re talking about a wide variety of different types of drinks. Some are immediately recognized as unhealthy, such as soft drinks, but there are other groups that are nothing more than water with a pressurized infusion of carbon dioxide. These are called everything from seltzer water to club soda, and of course, sparkling water. While seltzer water doesn’t contain sodium, other forms of carbonated waters do.

Even though Perrier contains sodium, it lowered the risk of heart disease in women.

If you’re drinking a natural sparkling water, such as Perrier or San Pellegrino, you’ll still get 2mg of sodium in an eight ounce serving, but also other nutrients. In fact, one study in the Journal of Nutrition noted that woman who drank mineral water often had a lower incidence of heart disease. A liter a day lowered bad cholesterol levels. These waters come from mineral springs, which is why they have other minerals in them. Tonic water also contains quinine, plus high fructose corn syrup or sugar.

No matter what type of carbonated water you drink, it’s acidic.

When you combine water with carbon dioxide, you get bubbles, but you also get a weak acid known as carbonic acid. Is it dangerous. It does stimulate the nerve receptors in the mouth, just like other foods do, such as mustard. That’s the pH of 3-4 that causes the slight burn. It might not make your body more acidic, but it can cause damage to the teeth. That damage is far less than a sugary drink and a little more than plain water. Unlike cola, it doesn’t affect bone density either.

There may be some benefits to drinking carbonated water.

If you drink the plain carbonated water with no additives, you may actually get a few health benefits, although the research is limited on that, as well. Besides the small study showing that it lowered bad cholesterol, another showed it could help improve swallowing. It was shown to stimulate the nerves for swallowing and if cold, improve it even more. Another test was on seniors showed it helped people who constantly had to clear their throat with improvements in over half the participants.

  • If you want to add some carbonated water to your diet, it could help you shed a few pounds by extending the feeling of fullness. Another study, however, showed that it increased the production of ghrelin, the hunger hormone.
  • Carbonated water may also help you get relief from constipation. A study with older individuals who had a stroke showed it improved the ability to have a bowel movement.
  • Don’t confuse carbonated water with soft drinks. It’s the added sugar in soft drinks that make it bad. Most people don’t find the actual taste of carbonated water enticing without the added sugar.
  • If you have IBS or problems with bloating and gas, carbonated water may add to those problems. If you use it and find it causes a flare up or makes the problem worse, eliminate it from your diet.

For more information, contact us today at BioFit Performance


Portion Control - You Got This!

Portion Control – You Got This!

At BioFit Performance in Oviedo, FL, we not only help clients with developing a more active lifestyle, but also a personalized nutrition program. While what you eat is ultimately the most important part of that program, portion control also plays an important role. With most fruits and vegetables, it’s not a problem. They’re often so low in calories portion control makes no difference at all. You could eat an entire head of celery and not be anywhere near your daily calorie allotment. However, if you eat volumes of nuts, avocados, olive oil and sweet potatoes, all healthy foods, the results might be quite different. The same is especially true for snack food and sweets.

What is the single serving size.

In most cases, you’d be surprised at how small the single serving size is. Consider the lowly potato chip that has 160 calories per serving…it’s just 15 chips. Cheetos have a 150 calories with 20 per servings. Seriously, has anyone ever stopped at 15 or 20? Even the healthiest meal can throw you over your caloric intake. In fact, one study showed that using larger plates increased the average food intake by 45%!

If you’re eating in a restaurant, you can’t control portions.

Whether you’re eating in a restaurant at home, having a quick way to measure portions can help. Three ounces of chicken or meat is about the size of a deck of cards. A cup of rice, pasta or ice cream is the size of a tennis ball. Put four dice together and it’s the size of one ounce of cheese. A medium piece of fruit is the size of a baseball. Keep those dice with you to measure margarine or butter. It’s the size of one die. Compare the size of a golf ball with one serving on peanut butter, jam or salad dressing. These are all simple ways to identify a serving size when you don’t have a measuring cup or scale available.

Steer clear of supersizing and weigh or measure food at home.

It doesn’t take a nutritionist to figure out that supersized meals blow portion control out of the water. Sure, everyone wants more for their money, but if you’re eating out and the meal is big, eat half of everything and take the rest home. Learn portion control by weighing and measuring each item when you eat. Before long, you’ll be able to ball park the right portion size without measuring. Read package labels. Who eats only 3 Oreos or consumes just ¾ cup of Honey Nut Cheerios? Portions count. Learn to identify them through practice.

  • Compare the serving size of an apple and the calories with the serving size and calories of chips. One apple is just 90-95 calories, about half that of 18 chips and has more nutrition. It also is more filling.
  • Whether you’re counting calories, carbs or sodium, serving size is important. Before you buy, read the label and see if you’d be satisfied with the amount in one serving. Walk away quickly if you wouldn’t be.
  • Maintaining portion control not only helps with weight, but also digestion. It helps keep your blood sugar more level, too.
  • When you consider the serving size for fruit juice is ¼ cup, for cut up fruit ½ cup and one medium fruit when it’s whole, you can see how much more filling eating the fruit is, whether cut up or whole.

For more information, contact us today at BioFit Performance


Are Sweet Potatoes Too Good To Be True?

Are Sweet Potatoes Too Good To Be True?

If you’ve read that sweet potatoes are a healthier option than white potatoes, the information isn’t true. While they both contain a variety of nutrients, the nutrient content is different in each. That’s why I tell clients in Oviedo, FL, they need to vary their diet to include as many different fruits and vegetables as possible. For instance, white potatoes contain more potassium than sweet potatoes. It racks up approximately 17% of the required daily amount compared to sweet potatoes 10%. White potatoes also contain glycoalkaloids that recent test-tube studies show have anti-cancer and other good benefits.

So what makes sweet potatoes so good for you?

First, sweet potatoes are packed with nutrients. Each sweet potato contains approximately 107% of the daily required amount of vitamin A. They also contain fewer calories than white potatoes but the same amount of protein, fat and carbs. If you want to add fiber to your diet, sweet potatoes have 3.3 grams, compared to the 2.1 grams in white potatoes. There’s 17% of the daily value—DV—of B6, 22% of the DV for vitamin C, 10% potassium, 3% calcium and 6% magnesium.

There are a variety of colors of sweet potatoes.

Many of the beneficial antioxidants come from phytochemicals in the plant. Color makes a difference, since the phytochemicals are what give the plants their color. It’s like an easy to follow health chart when consuming fruits and vegetables. The more different colors you have, the more well-rounded your diet will be. Orange sweet potatoes are loaded with beta-carotene that the body turns to vitamin A. Purple sweet potatoes have anthocyanins, like blueberries, which are considered super foods and fight a wide range of diseases. White sweet potatoes have many of the benefits as their orange and purple kin, making it another option that’s healthier than regular white potatoes.

There’s a lot of fiber in sweet potatoes, which affects its glycemic index.

Several studies show that even though sweet potatoes are low to high on the glycemic index, they can help prevent insulin resistance and both low and high blood sugar levels. If you boil sweet potatoes, the glycemic index is lower, but baked, it’s higher. Certain types of sweet potatoes are more effective in controlling blood sugar, too. The Beauregard is the most effective at regulating the blood sugar, with the Caiapo—a white sweet potato–also improving the glucose and cholesterol levels for those with type 2 diabetes. It’s even considered a dietary management tool of the disease. Scientists believe it’s the high fiber content and the type of fiber, which is 77% insoluble and the magnesium content.

  • Since sweet potatoes contain a higher amount of magnesium, which is essential to many functions of the body, it also helps reduce stress and depression. Studies show magnesium deficiency increases the potential for depression and stress.
  • Sweet potatoes contain both choline and anthocyanins, which provide anti-inflammatory properties. Inflammation can cause a variety of chronic diseases.
  • Eating sweet potatoes can help people with ulcers. Studies show that sweet potato extracts contain chemicals that help heal ulcers and stomach wounds. It’s particularly effective for ulcers from ethanol and aspirin.
  • The high magnesium and potassium in sweet potatoes makes it a viable option for those fighting high blood pressure. Sweet potatoes regulate blood pressure and lower the risk of heart disease.

For more information, contact us today at Biofit Performance


Are Protein Bars Better Than Meal Replacement Bars?

Are Protein Bars Better Than Meal Replacement Bars?

Protein bars have been on the market for quite a while. Originally, those bars were the ultimate for people who wanted to do tough workouts and build big muscles, but they became a quick go-to for people who weren’t working out and just assuming that they were the healthiest option when there was no time to sit down to a meal. There’s a new kid on the block of bars called meal replacement bars. Which one is better? First, most people don’t require the boost of protein that the protein bar provides, but let’s look at other factors.

What is a protein bar?

That’s a tough question. There are a wide variety of protein bats on the market. Some are fortified with extra vitamins and nutrition, plus a substantial amount of protein. If you put it side by side to a full meal containing 3/4 cup cooked vegetables, a medium fruit, 3 ounces of chicken and a glass of low fat milk, the meal would have about 415 calories or 85 more calories than a protein bar. However, the protein bar would have only half the protein of the full meal and more fat. It would also have fewer nutrients than the meal, including phytochemicals found only in plants or minerals like phosphorus and potassium.

What is a meal replacement bar?

Here’s where marketing muddies the water. Most protein bars are now being touted as meal replacement bars. First, not all protein bars contain over 200 calories to qualify as a meal, so they’re considered snacks. Some contain high amounts of sugar and are like eating candy bars that are packet with protein. While the protein might entice you, think again when it comes to the sugar. There are bars that tout the nutritional needs of the average person who is not an athlete called meal bars. They contain more nutrients and are more balanced for those not seeking to build muscle. They’re plant based, so contain many phytonutrients.

Here’s the answer.

Be careful whether choosing a protein bar to supplement a meal or one of the very few true meal replacement bars. If you’re the average person or an athlete with a day off from the gym, you don’t need all the extra protein. However, they can be useful if stopping for a complete meal is impossible. Just check out the ingredients, some are far better than others are.

  • Always read the label and check for sugar content and nutrients. Some bars in both categories, provide more hype than nutrition.
  • Avoid the extra cost and find ways to create your own. Remember, peanut butter is a good source of protein and you can add protein powder, nuts and dried fruit. Adding whey powder to homemade veggie snack bars is one option.
  • If you’re using any type of bar to replace a meal, make sure it meets certain standards. For those not trying to lose weight, it should contain high quality protein from whey or casein. For weight loss, limit the calories to about 200 and make sure there’s about 10-15 grams protein and 3 grams fiber.
  • Using a meal replacement bar or a protein bar to substitute as a meal is okay occasionally, but don’t make a habit of it. You need more than just the macro and micronutrients, you need phytonutrients, too.

For more information, contact us today at Biofit Performance


How To Get Your Daily Omega-3s

How To Get Your Daily Omega-3s

I have people at my gym in Oviedo, FL ask about the benefits of Omega-3 and Omega-6 fatty acids. Both of them are important for good health. The ratio of omega-6 to omega-3 should be a four to one ratio, with one part omega-3 for every four parts omega-6. It’s not that way in the present Western diet. Instead, the ratio of omega-6 to omega-3 is anywhere between 10 parts omega-6 to one part omega-3 to a huge 50 parts omega-6 to one part omega-3. Depending on your present diet, you need to either lower the amount of omega-6, increase your amounts of omega-3 or both. Finding out how to do that means learning how to get your daily omega-3s.

What’s the benefit of omega-3?

You’ll keep your heart pumping in regular rhythms and ease inflammation when you have adequate omega-3 fatty acid in your diet. Omega-3 can also slow the formation of blood clots in the blood stream. Triglycerides are fat-carrying particles that are in the blood and omega-3 lowers them. Just because omega-3 fatty acids provide benefits, it doesn’t mean omega-6 fatty acids are villains. Quite the contrary. They lower the risk of heart disease by lowering bad cholesterol levels and increasing good cholesterol. They also aid in lowering the risk for cancer. Both omega-6 and omega-3 are essential fatty acids. The body needs them, but can’t produce them. They have to come from food.

What foods contain omega-6 and which ones contain omega-3?

Seeds and nuts tend to be high in omega-6, such as hemp and sunflower seeds, walnuts, avocado oil and peanut butter. Eggs are high in omega-6, too. To get omega-3 fatty acids, fatty fish, such as mackerel, salmon, herring and sardines provide a great deal of omega-3. Oysters, flaxseed, walnuts and soybeans are also high in omega-3. Whether eaten raw in salads or cooked, Brussels sprouts are also a good source of Omega-3. Each half cup contains 12% of the daily recommended amount.

While having adequate Omega-3 and Omega-6 fatty acids is important, getting a good balance is also.

Don’t get upset that omega-6 is classified as pro-inflammatory and think that Omega-3, which is anti-inflammatory is far more important. You need both types of fat and you do need some inflammation. Inflammation helps protect the body from disease. You just don’t want it to be chronic and excessive. If it is, it can cause other types of damage, including heart disease, diabetes, arthritis, metabolic syndrome, Alzheimer’s and several types of cancer.

  • Increasing the amount of omega-3 and reducing the amount of omega-6 can be done by switching choices of oil. Switching out flaxseed oil for cottonseed or soybean oil can significantly change the ratio.
  • Besides being heart healthy, adequate omega-3 has a positive effect on schizophrenia, depression and bipolar disorder, helping to improve mental health.
  • Keeping both omega-3 and omega-6 low is healthiest. It’s best to balance out the intake by cutting back on food higher in omega-6 and substituting it with food higher in omega-3. One way is by consuming fatty fish three times a week.
  • Eating a healthy diet is the best way to ensure you get adequate nutrients. Green leafy vegetables should be part of every day. Other veggies that boost omega-3 include Brussels sprouts, kale, broccoli, spinach and cauliflower.

For more information, contact us today at BioFit Performance


The Benefits Of Turmeric

The Benefits Of Turmeric

You can improve your nutrition without adding extra calories by sprinkling on herbs and spices. One those spices to add is turmeric. There are a number of health benefits of turmeric, including helping you recover faster after a tough workout. Studies show that it can be beneficial in reducing soreness after you workout, especially from high intensity training. The curcumin in turmeric also boosts the benefits of exercise.

Curcumin is the naturally occurring chemical in turmeric and it helps depression.

People taking Prozac for depression got a boost when they included turmeric. Studies show that people taking both turmeric and Prozac fared far better in overcoming depression than those just taking Prozac or turmeric. However, people consuming curcumin alone matched the improvements of those on Prozac. The curcumin boosts the brain-derived neurotrophic factor and improved the level of serotonin and dopamine.

Liberal use of turmeric could make you look and feel younger.

That golden yellow color that turmeric adds to the dish might be considered real gold. It’s a potent antioxidant and anti-inflammatory. When you consider that both free radicals and inflammation can produce cell damage that shortens your life, speeds aging and makes you sick, it’s only logical to think that increasing both anti-inflammatory and antioxidants could do the reverse. Preventing cell damage can slow the aging process.

Reduce inflammation with the curcumin in turmeric.

Inflammation is necessary to fight off infection, but it also can be the cause of serious conditions if it’s chronic. Heart disease, metabolic syndrome, cancer Alzheimer’s and degenerative conditions like arthritis are increased if there’s chronic inflammation. Several studies show that the inflammation fighting properties of turmeric match that of several pharmaceuticals, but with no side effects. While it takes far more than just a few sprinkles on food to cure Alzheimer’s, studies show that the curcumin in turmeric can help slow inflammation, stop oxidative stress and aid in clearing beta-amyloid from the brain that occurs with Alzheimer’s.

  • If you sprinkle on a bit of turmeric here and there, you might not get all the benefits touted in studies. Only 3 percent of the weight of turmeric is curcumin, so you’d have to eat quite a lot. However, every little bit helps! Use it with black pepper for better absorption.
  • If you want a colorful dressing with an exotic tang, mix olive oil, lemon juice, tahini, turmeric, black and cayenne pepper. You’ll love the taste and boost your turmeric intake.
  • Mix turmeric into your rice dishes. Not only will it add a mellow, earthy flavor, it will have a brilliant yellow color. Adding it to homemade egg noodles gives them a golden goodness and extra nutrients.
  • You might not notice the difference in flavor when you sprinkle turmeric over steamed vegetables, but you’ll see it. Be aware that turmeric can stain when it gets wet, so wear an apron when you cook with it.

For more information, contact us today at BioFit Performance


Why is Semi-Private Coaching Catching Heat?

Why is Semi-Private Coaching Catching Heat?

By Kevin Masson MSc, CSCS, CPT, USAW, FMS

When it comes to the fitness industry, a lot of people are opting for semi-private training as opposed to personal training programs. So, what exactly is the difference between the two? Semi-private training programs include a qualified trainer along with a couple, or a trainer along with 3 – 5 friends who share the same fitness goals. In such scenarios, they share their training programs, exercise schedules and divide the program cost between them.

These cost-effective sessions not only offer you top-notch training but also give you the necessary kick to get through your workout. Moreover, you start to see the results within a few weeks of following this program diligently. There are numerous reasons why these semi-private coaching sessions are becoming increasingly popular among people. Some of these reasons are listed below.

  • Customized fitness programs as per individual’s needs
  • At least eight training sessions per month
  • Creative team training
  • Cost-effective

One of the highlights of this type of training session is that helps in keeping the monotony at bay. Also, if you don’t like working out alone, you will get the much-needed encouragement from your workout buddies. This program is also ideal for people who wish to attain optimal results without having to plan it out on their own. Since the semi-private sessions are completely dedicated to helping people make some serious progress towards their goals while making their fitness journey enjoyable, their increasing popularity comes as a no surprise.

Benefits of semi-private training sessions

Most clients who attend semi-private group sessions have similar goals, like wanting to look and feel fitter, reduce body fat by a certain percentage, enhance their endurance and lead a healthy lifestyle. If you have any of these goals, then it is essential that your training program covers things such as flexibility, strength exercises that involve your core muscles, some aerobic as well as anaerobic exercises along with some hypertrophy work. Now, this sounds perfect for a lot of people, but when it comes to applying this training regime, they often feel overwhelmed or lost. Most people start off with a bang and then start getting discouraged when their training plan isn’t as supportive as they thought. Some people just join a gym and feel completely lost within the first few days or when their plan gets completely thrown off, as the equipment they need is not available owing to a busy gym floor.

This is where semi-private training can help you. There are so many advantages to going down this route that you will wonder why you didn’t think of it before. Under a semi-private training group, typically about 3-6 clients work together towards a similar program along with a couple of trainers. Mentioned below are some of the many advantages people list when they start semi-private training:

Coaching/ Learning 

All certified trainers aim at assisting their clients as much as possible to achieve their desired goals. They also make sure not to overwhelm you with intense training sessions during the initial days. So, if you are a newbie, don’t worry about being thrown into the deep end.  All good trainers will want to put you at ease first and then work toward the basics and posture before moving on to strenuous exercises. A good trainer will carefully assess where you stand with regards to your end goals and set up a training plan accordingly. These trainers will start with teaching you basic body movements like lunges, squats, hinge, etc. followed by a recovery session. Mobility can help in assessing the areas that you need to work on first before moving on to better things. BioFit Performance system periodize programs months in advance based on strength and conditioning for three different levels, (Beginner- white), (Intermediate – Green) and (Advance- Black), so everyone can participate safely and efficiently. While using the data from your Functional movement assessment, we are able to customize those programs to YOUR needs while you are in a group environment.

Constant variation

“Insanity is doing the same thing over and over again and expecting different results.”

-Albert Einstein

This statement couldn’t be more accurate when it comes to fitness goals. You don’t want your body to get used to a routine. Once that happens, the results start slowing down. Most people fall off track with their gym schedules because they start to get boring. With a semi-private coaching program, the training sessions are so varied that you have no chance to get bored. The general layout, however, includes Release, Warm-up, Mobility/Correctives, Reactive (power), Strength, Conditioning, Recovery. 
The release part, where you will get on a foam roll and start targeting tight areas in your body. We can’t expect your body to move optimally if you are tight in some areas. Followed by a general warm-up to get the core temperature up start getting some blood flow to those muscles and get your nervous system ready for the session. Mobility/Correctives are also part of the warm-up where we target some of your personal problems and try to correct these deficiencies. We then transition onto the first part of the workout, the reactive movements, which are power exercises this will target your central nervous system and get your fired up and ready for the next part. Depending on which class you are in the main workout is either Strength or Conditioning and finally end the session with some recovery tools.
There is science behind the reason why we write each of our sessions this way but one of the main aim of bringing versatility into your training sessions is to keep you motivated and achieve result towards your goal.

They measure progress

No, not literally with the scales! And no one should evaluate their progress using these because the scales are perpetually fluctuating and aren’t important anyway. When you work with a particular trainer consistently, she/he can figure out what you can or can’t do. They can evaluate your progress based on your mobility and fitness to body composition. This is far more vital and something that counts rather than merely looking down at some numbers on a measuring scale. As your performance starts to improve, your image and bodyweight will begin to show signs of improvements too.  Once you combine your workouts with proper nutrition, there’s absolutely no reason why you shouldn’t hit your training goals.

Customized workouts

Although it’s a group workout, pretty much everything in the training session is designed to cater to your fitness needs. A good trainer, after assessing your strengths and weaknesses, will quickly develop a training program that will enhance your growth.  It’s almost like having a personal trainer without having to shell out an extra chunk of cash. The perfect trainer will conduct a fitness session, which works out great for every individual. For instance, if you have a weaker upper body and find it challenging to do pull-ups, your trainer will add some variations like ring rows. If you aren’t feeling up to it, then he/she will map out a different workout for you. Regardless of your fitness levels, rest assured that your trainer will always have a workout to make your life easy.

Finding new workout buddies and being responsible for your fitness

If you are a fitness freak like me, you are going to find it annoying to attend those boring social gatherings that circle the same alcohol-induced nonsense talks. Now I am not saying alcohol is bad but, after a while, such mediocre gatherings do get boring.  Instead, why not get together with a few mates and participate in a session that revolves around fitness. You know what they say, “You are only good as the company you keep.” If you are perpetually surrounded by people who have no interest in keeping their bodies fit, you will slowly become like one of them. Unless that’s what you want. Also, the fact that you are going to be accountable for your progress certainly helps you in the long run to achieve your goal. We love some friendly competition.

100% mapped out schedules

One of the most beneficial things about taking up a semi-private training session is that you are almost never going to feel lost. The layout session will be there for you to see much before you start your workouts. Isn’t that relieving? I mean, who has the time to plan out your work out session amidst other essential issues that take up our time like family, commitments, spouse, kids, etc.? So, having all of your 60-minute sessions mapped out by your trainer comes as a great relief. All you have to do is show up at the class. It’s far better than having to sit around in a gym, not knowing what to do next or merely relaxing in the sauna and then just heading back home. And mind you all this comes at a hefty cost too. What a waste of your valuable money and time. Instead of doing this, just take out about 60 minutes a day for your semi-private training sessions and let us take care of everything else.

Pricing

Let’s face it. Not all of us have a lot of money to spare when it comes to fitness training. And personal training can be extremely pricey. Most personal fitness trainers charge about $100 per session. Even if you take up three sessions a week, that comes to about $1200. If you have that kind of cash, by all means, go ahead and hire yourself a personal trainer.  Now some of you may argue that you can join a local gym that may offer the same for as little as $10 a month. But think about it. Even though the fees are cheap, what’s the point if you don’t show up every day or have no clue what kind of workouts you should be doing? Like a lot of people, you are going to go straight to the treadmill for an hour and wonder why you are no achieving the goals?
Semi-private training sessions, on the other hand, cost approximately $30 per session, per person. For some people, that’s still not cheap enough, but you will end up getting the same benefits that you would get from hiring a personal trainer. Now considering that, you may re-evaluate your priorities and find the price to be very reasonable.

Now that you have read all of the above benefits, I am sure there is no speck of doubt in your mind that semi-private training sessions make more sense.