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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Turkey Chili

    Tips and Ideas for Smart Food Choices: Turkey Chili

    Here is a nutritious and tasty dish that you can prepare for either lunch or dinner . A serving size is 1 cup which equals about 8 fl oz. The nutritional analysis is: 380 calories, 27 g protein, 12 g carbohydrates, 19 g total fat of which 3.5 g saturated fat, 11 g of fiber, 980 mg sodiu m. Ingredients:
    20 oz packages of ground turkey breast
    (2) 28 oz jars of San Marzano Tomatoes ( Use the liquid )
    (1) can of tomato paste
    (1) 15 oz can black beans
    (1) 15 oz can of pinto
    (1) 15 oz can kidney beans
    (1) cup chopped onions
    (1) cup chopped green pepper
    (1) cup chopped red pepper
    (1) cup sliced mushrooms
    (3) Tbsp minced garlic
    (3) Tbsp black pepper
    (3) Tbsp chili powder
    (3) Tbsp ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Benefits of Fitness for Older Adults: The B.A.S.S System

    Benefits of Fitness for Older Adults: The B.A.S.S System

    We all know that exercise is good for us. But what levels and types of exercise should we be doing as we get older? My clients in Oakland who fit this demographic are encouraged to maintain as active a lifestyle as possible. I put together a number of activities at Next Level that focus on these main aspects of fitness:
    B
    alance
    A
    erobic
    S
    trength Training
    S
    tretching / Flexibility
    Sleep* ( in addition ) 1. B
    alance: The #1 cause of hospital admissions for older adults is slips and falls. Wobble boards, foam pads or standing on one foot. Practicing balance drills will help significantly minimize your risk for hip, back and head injures. 2. A
    erobic: A strong cardio-respiratory system ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

    Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

    Spicy Breakfast Grains: Ingredients:
    1 teaspoon Olive Oil
    1 cup coarse grind bulgur ( Whole Foods, Berkeley bowl, Food Mill
    about $5.49/lb.)
    1 1/2 teaspoons fennel seeds
    2 cups water
    1 teaspoon vanilla extract
    1/2 teaspoon ground cardamon ( optional )
    1/2 teaspoon ground cinnamon
    Pinch of Nutmeg
    1 cup blueberries or other farm fresh berries or fruit Heat the oil in a 2-quart saucepan over medium heat. Add the bulgur and fennel seeds and cook, stirring frequently, until the bulgur is light golden brown, about 5 minutes, ( make sure
    that YOU DON"T BURN the ingredients!
    ). Remove the saucepan from the heat. Carefully stir in the water, vanilla, cardamon, cinnamon and nutmeg. Return ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Fruit Berry Yogurt Parfait

    Tips and Ideas for Smart Food Choices: Fruit Berry Yogurt Parfait

    Here is a tasty dish that you can enjoy as a breakfast, snack or dessert. Here's the nutrient content: 253 Calories, 44 g Carbohydrates, 4 g fat, 2 g saturated fat,2 g fiber, 172 mg sodium. ( The carbohydrates are from fructose a natural long chain sugar molecule that has a slower burning effect when it comes to activity rather that the quick burning effect that 1 gets from candy ). It's best to use fresh fruits from the farmers market or from the organic section of your favorite store. Ingredients
    1/2 cup fresh berries, strawberries, raspberries, blueberries, either individually or a combination of
    2 tablespoons low fat Granola
    1 Cup/ 8 fl oz. Non Fat or Low Fat ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Quick ways to Boost your Metabolism when your NOT working out!

    Quick ways to Boost your Metabolism when your NOT working out!

    Quick Tip: 1-Minute Metabolism Booster The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular daily activity known as "NEAT" ( non-exercise activity thermogenesis ) is equally essential for a healthy metabolism. What is NEAT? It's the activity of creating small movements throughout the day such as:
    Stretching your legs
    Taking the stairs
    Parking your car far from the store
    Pushing a shopping car
    Carrying your groceries in bags
    Standing to talk on the phone
    Driving kids around and getting in and out of car
    Drinking water ( What? Yes. Takes calories to warm water to body temperature. ) Which if performed in 1-minute
    intervals can ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Tips and Ideas for Smart Food Choices: Creamy Hummus

    Tips and Ideas for Smart Food Choices: Creamy Hummus

    This Creamy Middle Eastern spread takes a few minutes to make and packs loads of deliciousness!!! Once prepared it will last several days in the refrigerator. Eat by itself with veggies add to salads or any tasty dish! Ingredients:
    3 Cups cooked chickpeas ( AKA "Garbanzo beans" ) or (2) 15-ounce cans
    1/2 warm H2O
    3 tablespoons of fresh lime juice
    1 tablespoon tahini ( optional)
    1 1/2 teaspoons ground cumin
    1 tablespoon minced garlic
    1 teaspoon salt
    2 tablespoons chopped fresh cilantro Place the chickpeas, water, lime juice, tahini, cumin, garlic, and salt in the bowl of a food processor. Process until very smooth and creamy about 4 minutes. Add an extra tablespoon of two of water if ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Protein: The Key to your Weight Loss

    Protein: The Key to your Weight Loss

    Protein is a necessary macro nutrient that we need to consume to make sure our body is working. But what kinds of protein are best to eat and how much of this desired protein is too be consumed. I will outline this below for your review. A meta-analysis of 24 studies published in the American Journal of Clinical Nutrition examined the effect of the macronutrient profile of diet on weight loss. Low caloric, high protein diets ( 0.8 gm/kg of body weight ) were found to be more effective in overall weight loss when compared to a low calorie, standard- protein diet. The higher protein diets also performed better in preserving lean muscle mass and preventing a metabolic slowdown during ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Plating yourself to weight loss

    Plating yourself to weight loss

    The key to managing weight loss can be a simple endeavor. Simply learning how to plate your food properly without the worry of over eating has rich potential in reducing body weight. Portion control is the key to managing daily calories. But using everyday plates may not be sufficient in helping you to accomplish this. I have enclosed for your review a plate that a client found on Amazon.com: http://a.co/3WbpCDG As you can see this plate is sectioned to accommodate the food groups necessary to fuel your body:
    Protein
    Fats
    Carbohydrates Carbohydrates Fats Protein Fill your healthy food choices in the appropriate sections. DO ....

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  • Personal Training in Oakland - Next Level Personal Fitness Systems - Foods that Fight Inflammation

    Foods that Fight Inflammation

    Inflammation
    is the bodies response to aliments and injuries. Its function is to limit activities and allow the body to heal itself. The medical definition of inflammation
    is : a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection. This natural process of healing is the bodies ability too recover and reach pre-jury status. Besides therapyi.e ( chiropractic, soft tissue work or stretching ) we should be able to control inflammation
    by making sure we re smart about eating foods that won't cause our bodies further distress. Here is a guide to recognizing ....

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  • Personal Training and Small Group Fitness Classes in Oakland!


    Check out our new website for Next Level Personal Fitness Systems!
    We proudly serve the Oakland, Piedmont, and Alameda areas! Come see the programs and deals we have to offer. Personal Training, Small Group Fitness, Chiropractic, and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click below to visit us on social media!! Facebook ....

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