HOW TO CREATE LEAN HEALTHY MEALS THAT TASTE GREAT.

Saturday, November 26, 2011

Counting your calories can be a chore. But like many other worthwhile activities, accounting for your food intake can yield great health benefits. When it comes down to it, your nutrition will either help you achieve your fitness goals or prevent you from ever reaching them. So how do we accurately measure our food intake? Let’s pick something easy to make, like a turkey sandwich. We have to account for all the components of the sandwich: The bread, the tomatoes, the lettuce, the mustard and the turkey.

Know exact amounts! Human nutrition is a quantitative science, so you must know the quantities of what you eat. A food scale and a set of measuring cups will be of great help, especially if you have never done this before.

Your ingredients:
Two slices of whole wheat bread, 2 oz lettuce, 3 oz tomatoes, 2 teaspoons of mustard and 4 oz of turkey.
Keep your numbers in mind. Your target caloric intake will vary based on your goals and needs. If you are already a SCULPT client, you can find all your nutrition targets by logging in to your SCULPT online account. If you are not a client yet, consult your nutritionist or health care provider to determine what your caloric intake should be.

If your goal is weight loss, you want a negative caloric intake at the end of the day. If your goal is to gain muscle weight then your net caloric value has to be positive. So either less calories then what your body uses per day to lose weight and more calories then it needs to build more lean muscle mass. Off course, this is a very simplified model, and many other factors come into play but basically this is true.

Calculate once and repeat. Once you record this sandwich’s caloric value on paper or using our website, all you have to do is use the same ingredients and amounts every time you prepare it. That way you don’t have to recalculate the sandwich’s caloric value every time you make it. The last point I want to make is to be proactive, not reactive. Counting calories only helps if you know the caloric value of your meals before you eat them. How is counting calories after you eat a 980 Kcals sandwich with 42 grams of fat going to help you? The damage is already done.

My 3 best friends and why I love them (part 1)

Monday, October 25, 2010

A friend is someone who is there for you during good and bad times. Someone you can count on when the odds seem to be against you. I’m fortunate to say that I have 3 friends that I can count on during my workouts who help me keep in shape: Intensity, Duration and Frequency.

Sure, sometimes I don’t get to see them as much as I’d like, but I know that when I decide to focus on my training they are always there for me.  Like when Intensity makes my workouts challenging so I continue to improve, or when Duration, ensures my muscles are under tension just long enough to so I reach failure on every set, and Frequency, who keeps me on the perfect schedule so I get optimum recovery.

The truth is that if Intensity, Duration and Frequency are not your BFF’s, you are missing out on some great results. Although I love all my 3 friends, I admit that I have to take them in different dosages. I can’t have a workout with high intensity, high duration and high frequency. Its not humanly possible, and if you think it is, you really don’t understand how my friends interact with each other.

To help you better understand how each of my friends behaves I will talk to you about them, behind their backs, one at a time. Just keep it between you and I.

My relationship with Intensity is a great one. When I don’t have a lot of time I find that Intensity if even more important during my workouts. I know that the way I look, feel and function depends greatly on the type of training I do and that my body adapts to different levels of Intensity.

For example, if you are a long distance runner you would look, feel and perform very differently then a sprinter. Even though sprinting, might be similar to long distance running, athletes get very different adaptations from each exercise regiment.  The higher intensity workouts of a sprinter causes the human body to strengthen muscles, bones and to spend more calories, to compensate for the higher intensity training workload. The lower intensity workouts of a long distance runner causes the human body to shed both lean muscle and fat weight, to make it more energy efficient to carry the athletes weight for long distances. So a sprinter can, burn more calories and get stronger faster than a long distance runner. The key point is whether your goal is to be stronger, faster and leaner like a sprinter, or if you want to be smaller, have more endurance and able to run for long distances, you have the choose the right amount of intensity for your program.

There are times that I look forward to working out with Intensity so I can blow off some steam. I feel much more relaxed and focus after a tough workout. Training hard also gives me the confidence that I look better and that I can face my other daily tasks. A high intensity workout can do the same for you.

I know that sometimes my friend intensity gets a bed rap. “Too much intensity can be bad for you,” they say. While this is true, not having any or low intensity during workouts can be counter productive. No one gets leaner, healthier and stronger just for showing up. You have to train with Intensity. So find the right Intensity for your current fitness level and over time adjust it to you can make your fitness goals a reality.

To be continued…

Three reasons why I think in-home personal training will be big:

Sunday, September 26, 2010

Three reasons why I think in-home personal training will be big:

1. The convenience factor.
Up until recently you could only get SCULPT personal training services if you lived in at SCULPT featured location. Residents of these luxury communities have the ability to just go down stairs to the fitness center and get great workouts with their Certified SCULPT trainers.

Now that the one-on-one personal training program is 100% mobile, anyone who lives or works in Cambridge MA, Boston MA, Brookline MA , Quincy MA,  Providence RI and East Greenwich RI can meet their trainers right at their home or office. Everything you need to get leaner, healthier and stronger is in one place.

If you are an early morning exerciser, you can meet your trainer at home, have a great workout and once your session is over, get ready for work. You don’t have to put all your stuff into a gym bag and get dressed in front of strangers. If you are a busy executive you can train at your office during your lunch break. Training for 30 minutes during the middle of the day is effective and it frees up your mornings and nights. If you like to exercise after work, all you have to do is come home.

2. Saves time.
Since time is at a premium, would it be nice to save some of it? Now you can. With the mobile one-on-one personal training program you don’t have to drive to your appointment. Your SCULPT trainer comes to your home, office or residential fitness center. Why spend your time driving to the gym only to get there and wait for a machine, have your training session and then fight traffic back home. Sometimes, clients spend more time driving to the gym then actually training. I think this is one of the most appealing featured off the new SCULPT in-home one-on-one personal training programs.

3.  Provides a clean workout environment.
Let’s face it, even though gyms are cleaned regularly, you are still sharing equipment with others . Unless the equipment is wiped down every time it is used, you will still get exposed to germs.  Not a good thing during flu season.

With the in-home one-on-one personal training programs, you use the equipment you own or no equipment at all depending on your goals and/or program phase. Every time you create something that makes life easier, more convenient, and it fulfills the needs of millions of Americans who want to become, healthier, leaner and stronger you have the recipe for something special. 

Two new locations in MASSACHUSETTS coming soon…

Thursday, September 16, 2010

It is official! There are two new SCULPT features locations for the fall 2010. Getting healthier, leaner and stronger just became a lot easier for the residents two luxury communities in Massachusetts: Faxon Park in Quincy MA and Church corner in Cambridge MA.

Both locations feature a 24 hour fitness center with cardiovascular and strength training equipment. Residents of both communities will receive a FREE 90 minute one-on-one personal training session with a Certified SCULPT trainer just by showing up for the SCULPT Premier event.

Church Corner in Cambridge MA will hold the SCULPT Premier event on Saturday, Oct 2nd between 10:00 am - 2:00 pm.

Faxon Park in Quincy MA will hold the SCULPT Premier event on Monday, oct 4th between 6:00 - 7:30 pm.

Both locations will feature one-on-one personal training, semi-private training and boot camp classes.

Residents from both locations can register by phone. Just call SCULPT toll- free at 866-876-5770 and reserve your time with a SCULPT trainer today. 

The closest you ever need to get to a gym.

Tuesday, September 07, 2010

Every year we come out with new services to better our clients’ training experience. This year, we created the training workbook, did way with the one-on-one training log and added a new in-home training option.

The workbook features your exercise prescription, a grocery shopping list and custom designed training logs where your SCULPT trainer keeps track of all your workouts.

The new in-home training option allows you to meet your trainer right at your door step. Whether you live at a SCULPT featured luxury community or you want to train at the comfort of your own home or office, you don’t have to drive to meet your SCULPT trainer. We come to you.

But what about equipment?
The in-home training program requires little to no equipment at all. You get the same benefit as training in a fitness center with never having to wait for a machine. Your SCULPT trainer will design your exercise regimen based on what you have. That way you can better utilize equipment you already purchased or equipment that is available to you at your community’s fitness center.

What about space?
Since minimum equipment is needed, space is not so much of an issue. As long as you can stand and move your arms around you can do in-home training.

As always, you can access your account online via the SCULPT website to manage your session credits, book appointments and much more. All the features of our one-on-one personal training plan, both at right at your desktop and door step.

The best way to see what the new improvements on the one-on-one training plan are all about is to try it for yourself. Call our TOLL - FREE number 866.876.5770 to get your 90 minute personal training in-home trial.

My friend from High School

Wednesday, January 06, 2010

I just heard from a good friend from High School yesterday who has a dilemma that is very common. She basically asked - How can I motivate myself to get up earlier in the morning to exercise since i’m not a morning person and I have limited time? 

Well Sarah, I put together 3 ways in which you and other SCULPT fans, can boost your energy level and get moving in the early morning. 

1. Go to bed earlier!
Sleep is super important for someone who wants to start a proper exercise routine. So making up the night before for the time you’ll invest in the morning will pay off big time. You’ll have more energy for the early morning routine and you’ll recover faster from your workouts. 

2. Drink Coffee
Yes, coffee can help get you up and running. Recent studies have shown that drinking coffee an hour before your workout will help you train at greater intensities and burn more fat! Skip on the cream and sugar if you can. 

3. Go Hard and go home
High intensity workouts don’t have to be long. A 30 minute high intensity workout is enough to get you leaner, healthier and stronger. Back in the Shea High days we all could spend lots of time in the gym but now our workouts have to pack a punch so we get on with the rest of our day. 

Some people (like me) just aren’t morning people so this will be harder for some and easier for others. Keep in mind the best time to workout is the time you can make it! You can achieve extraordinary results training any time of the day or night as long as the intensity is right and proper nutrition and rest are part of your program! 

Thanks for the question, Sarah! It was great hearing from you.

-Andre  

New upgrades to your online account.

Wednesday, November 04, 2009

Now clients can manage their billing info and buy additional sessions at any time from within their SCULPT online account. This convenient new feature allows them to purchase additional session credits right from home for a discounted rate. Buying additional sessions online is a perfect way to supplement their one-on-one training and ensure their fitness goals can will be reached even faster.

All clients have to do is to login to their SCULPT account and click on “My Profile” tab and then the “Purchase Session Credits” tab. It’s that simple. As always if clients have any questions they can call SCULPT’S toll free number at 866.876.5770. 

SCULPT at Harborview at The Navy Yard

Monday, August 31, 2009

Imagine personal attention from a certified trainer in the comfort of your own building over looking breathtaking views of the Boston Harbor. Residents of Harborview at The Navy Yard in Charlestown, MA don’t have to imagine anymore. Harborview is the newest SCULPT featured location in the Boston area.

Now all current and new residents are eligible for a FREE personal training package. Residents can register either online by pressing the START button, complete a registration form at the fitness center, or by calling SCULPT toll-free at 866.876.5770.

SCULPT certified trainers will meet residents at the fitness center, conduct a body composition analysis, set fitness goals, and give them a great work out! ALL OF IT - just for being a resident at Harborview.

Training will start on October 1, 2009 but residents can begin to register now! Spaces are limited.  So, reserve your place today.

For leasing information call 617.242.1598 or visit Harborview at The Navy Yard online at http://www.harborviewnavyyard.com

SCULPTFIT.net V 2.1

Wednesday, July 29, 2009

The SCULPT training system is a powerful agent of change. It uses time tested principles that evolve and adapt to our clients needs. The part of the SCULPT TRAINING SYSTEM responsible for keeping clients aware of their food intake and calorie expenditure is the dual accountability core. 

SCULPTFIT.net v2.1 which will be released on August 1st will give SCULPT one-on-one clients a brand new way to count calories, track macronutrient data and much more.

One-on-one clients will be able to attend the August 1st event held in the North Providence STUDIO and get one-on-one assistance on how to set up their accounts and get the most from their training program by using this brand new incarnation of the dual accountability core.

WORKSHOP SCHEDULE FOR JULY 2009

Tuesday, July 07, 2009

Advanced Strength Training with Andre ............................. Saturday, July 18th @9:00 a.m.

Meal Building 101 with Andre ............................................ Saturday, July 25th @9:00 a.m.

Stretching at Work with Andre ............................................ Monday, July 27th @6:00 p.m.

Trainer’s Notes from June 11th 2009

Thursday, June 11, 2009

Helping the general population get leaner, healthier and stronger is a very rewarding objective. Nothing makes a trainer happier than to see a client improve their fitness level and reach their goals. This is specially true when we have the chance to help a client after a life altering event like a stroke.

As mentioned in the article featured on the SCULPT NEWSLETTER for June 11th 2009, a stroke can limit a client in many ways. The post stroke physical challenges can be overwhelming especially when compiled with emotional distress and depression common in victims. 

The good news is that exercise helps stroke victims take charge again. The positive affects of strength training help with mobility and coordination. Cardiovascular training will reduce the chances of further incidents and help maintain healthy weight. The stress relieving and the feeling of regaining freedom through more physical activity can be the fuel that leeds stroke victims to a path of recovery. Plus they get to make their trainer really proud.

Devoted to your health and fitness,
Andre Correa.

Not getting the SCULPT NEWSLETTER? Sign up to get our fitness newsletters via email. Just follow this link: http://www.sculptfit.net/index.php/sculpt/newsletter/ 

Posted by lutk45ac on 06/11 at 11:15 AM
Filed Under: Exercise 
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BOOT CAMP SCHEDULE FOR SUMMER 2009

Tuesday, May 19, 2009

Classes will start on the following dates and will run once a week for 8 weeks. Drop-ins will be allowed for a nominal fee only if space is available.

Wednesdays @ 7:00 p.m. with Jen ......................................... North Providence STUDIO

Fridays @ 5:30 a.m. with Jen ................................................. Promenade

Tuesday, June 2nd @ 6:30 a.m. with Alyssa ........................... North Providence STUDIO

Tuesday, June 2nd @ 7:00 p.m. with Chris .............................. Park Lane Seaport (only 3 spots left)

Friday, June 5th @ 6:30 a.m. with Alyssa ................................ Dexter Park

Call 866.876.5770 to enlist TODAY.

Posted by lutk45ac on 05/19 at 07:43 PM
Filed Under: SCULPT event 
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BOOT CAMP SCULPT STYLE

Since all exercise programs at SCULPT are based on the SCULPT TRAINING SYSTEM, it is no surprise that the newest addition to the SCULPT arsenal on the war against inactivity features adaptive training.

SCULPT boot camp classes starting in June will be a all new way to get fit military style. These all encompassing classes will be sold as a 8 week program and each week participants will be introduced to a new training protocol. Drop-ins are allowed if space is available for a nominal fee.

Once the 8 week program is complete participants will have experienced plyometrics, strength training, cardio-kickboxing and outdoor urban fitness. Just like other programs at SCULPT, Boot Camp is progressive so classes get harder and you get fitter. Sounds like your type of program? Call 866.876.5770 and enlist today.

WORKSHOP SCHEDULE FOR MAY AND JUNE 2009

Saturday, May 16, 2009

Intro to nutrition with Andre .................................. Saturday, May 30th @ 9:00 a.m.

Foam rolling with Jen ........................................... Tuesday, June 9th @ 6:30 p.m.

Strength training basics with Andre ....................... Saturday, June 13th @ 9:00 a.m.

Dietary supplements 101 with Chris ...................... Saturday, June 20th @ 9:00 a.m.

Dynamic training basics with Alyssa .................... Wednesday, June 24th @ 6:00 p.m.

Posted by lutk45ac on 05/16 at 12:35 PM
Filed Under: SCULPT event 
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A NEW WAY TO PERSONAL TRAIN

Thursday, May 07, 2009

WORKSHOPS ARE HERE!

Starting on May 30th members of the SCULPT personal training membership program will be able to attend WORKSHOPS. This innovative way to do personal training was developed by Andre Correa, founder/CEO. Its main purpose is to continuously motivate members by providing them with program updates and new concepts that encompass nutrition, exercise and accountability.

WORKSHOPS are also a great way to keep track of your results. Members who attend WORKSHOPS will be able to get individually weighed and have their body fat analyzed. At SCULPT we believe that nothing motivates you more than seeing your own results. WORKSHOPS are a great way to do that!

WORKSHOPS will be held at the SCULPT Personal Training Studio located on 1525 Smith Street, North Providence RI 02911. Members will be able to get WORKSHOP scheduling online by visiting http://www.sculptfit.net, via email notification or by picking up the newest WORKSHOP schedule at the front desk of the studio.