Sweat Training

Traveling and Nutrition

noreply@blogger.com (Danielle Korb) — Thu, 04 Feb 2010 20:06:00 +0000

So, I just got back from a killer 5 days in Key West and South Beach with Dr. Dana & Jungle. We squeezed every ounce of Fun out of that trip! Of course I was traveling and had my indulgences, mainly drinks, so I did my best to eat clean otherwise to minimize the damage. As Jungle Man would say, "Baby, you gotta let the toxins in every once in a while." Here are some of the tricks I used.

1. Airport Time: I brought bags of Pistachios and Peanuts (which I bought ahead of time not at the airport), Protein Bars (not from the airport), and Protein Powder with a Shaker in my carry on. This way I had variety b/c I love options & I was not subject to eating what was available (gross).

2. Eating Out: I stuck with Veggies and Clean Protein. Being in Florida I went with Raw Ahi Tuna, White Fish, Ceviche and Green Veggies

3. Snacking between meals: I stayed away from Grains and stuck with Protein Shakes and Fruit to tide me over. I always travel with a full zip lock bag of protein powder.

Salad is Not a Meal, Unless...

noreply@blogger.com (Danielle Korb) — Mon, 18 Jan 2010 12:43:00 +0000

I have been hearing all sorts of interesting nutritional plans that people are putting themselves on in the New Year. I am very supportive of people seeking out healthier habits, so I wanted to offer some tips to upgrade your healthy choices. I have one friend that is eating a simple salad for two meals of the day. Salad is NOT a meal, unless it has protein on it. When I say protein I mean Chicken, Turkey, Tuna, Lean Steak, Salmon, White Fish, etc. Portion wise you want an amount comparable to 1 Chicken Breast. These proteins are Clean Calories that will give you satiety without feeling stuffed, help maintain your muscle mass, & help you burn fat.

How Famous New Moms Got Back Into Shape

noreply@blogger.com (Danielle Korb) — Tue, 15 Dec 2009 21:20:00 +0000

As soon as a hot female celebrity has her first baby & gets back into killer shape every new mom wants to know how. In this month's issue of Women's Health one of my clients, a new mom, found an interesting trend with all the celebrity mom's post baby workout routines. It's something that Sweat Training specializes in, High Intensity & Resistance Training. Needless to say the article made my client feel very confident about her training program at Sweat.

Gwen Stefani: High-Intensity Resistance Training. She ate veggies, lean meats, and complex carbs.

Christina Aguilera: Interval Cardio Training & Resistance Training.

Ashlee Simpson: Worked with Weights to add Lean Muscle Mass & rev up her Metabolism. Her workouts were nonstop Circuit Training.

Elisabeth Rohm, Heroes: Gained 70lbs with the baby & lost it with Circuit Training 4 days a week.

Samantha Harris, announcer from Dancing with the Stars: Yoga & Light Weight Training

Jessica Alba: Cardio, Circuit Training, & Core Work

Sweat in 30 Seconds!

noreply@blogger.com (Danielle Korb) — Wed, 09 Dec 2009 15:24:00 +0000

Drop the membership and try something new at Sweat Training. Our Boot Camps & Personal Training are designed to challenge both men & women, and training everyone in small groups creates a team atmosphere with camaraderie, competition, & encouragement. At Sweat Training our clients are more like teammates & we're the coaches. This is a great place to train with your significant other & be social with friends. No contract obligation & pay as you go. Trial sessions are free in the month of January, call 513.GO.SWEAT that's 513.467.9328. Sweat is located on Montgomery Rd. in Pleasant Ridge. Check us out at SweatTraining.com or Facebook us at Danielle Korb Sweat.

Danielle, How Can I Trial a Session at Sweat ?

noreply@blogger.com (Danielle Korb) — Tue, 01 Dec 2009 15:48:00 +0000

To Train with Me:
1. It's easy, come Trial a session for $15. It's REALLY obligation free, that's why I have you pay the $15 so you don't feel obligated to continue training with me. I want you to see if it's the right workout, environment, gym for you. You can Trial Personal Training or Boot Camp for the same price.

Should I Trial Boot Camp or Personal Training?

1. Personal Training: Trialing this is recommended for those with the Athlete Mentality to the just starting out Rookies. It's definitely more personal & more instruction allowing me to pace and design the workout around your body, mentality, & fitness level. This is great for people who are super fit allowing me to push them hard & focus on their specific areas. It is also great for those who are new to resistance training/working with a trainer or haven't been working out consistently. (55 min. session)

2. Boot Camp: This is a group of about 10 people & this is Total Body, High Intensity, & Quick Paced. This is recommended for people who are currently working out or have experience in a gym. This provides a great social environment as well as a great hard workout that is challenging for both men & women.....so bring your significant other. If you have never resistance trained or haven't worked out in a while I suggest the personal training which goes at pace according to your experience and fitness level. (45 min-1 hour)

3. You can Trial them Both!

To Trial a Class:
Email: DanielleKorb@SweatTraining.com or call 513.Go.Sweat to setup a day and time. If you have a friend that trains with me, I can set it up so that you do your trial session with them.

What kind of People Train at Sweat?
My clients range from 18-70/co-ed/different starting levels. They all want to learn how to resistance train, have a fun, workout hard, & need accountability. I have clients that have never lifted a weight a day in their life & need to learn slowly. I also have a large following of clients that consistently workout who want a trainer to kick their butt, take their training/body to the next level, & want to workout with other like minded clients.

Basics about Danielle/Sweat Training:
1. I have 12 years experience in coaching/training & a BS in Health Promotion & Educ.
2. I am the Owner & will be your Trainer
3. Sweat the company is my own creation top to bottom
4. I have my own gym private gym stocked with High End Equipment, in Pleasant Ridge at 6200 Montgomery Rd.

No Contracts! Pay As You Go! Sweat Clients Want To Train Here!

I'm Gonna Try and Get a Workout in Today!

noreply@blogger.com (Danielle Korb) — Wed, 11 Nov 2009 16:09:00 +0000

Each day you promise to get a workout in, but those workouts never seem to happen consistently if at all.

A professor of the School of Public Management was giving a lecture on "Efficient Time Management" to a group of 15 executive managers of the large and successful American companies. Instead of lecturing he did an experiment.

He took out a jar and filled it with stones & asked if it was full, they responded yes. He said wrong and filled it with pebbles & asked if it was full, they responded yes. He said no & filled the jar with sand & asked if it was full, they responded no. He said correct and then filled the jar with water, finally filling the jar.

He asked for ideas on the meaning of the experiment. The general response was that no matter how full our schedules appear with more effort there is room for more tasks. He said no, the lesson is that if you don't put the large stones in the jar first then you will never be able to fit them in later.

Of stones, pebbles, & sand.......What are the large stones in your life? Family, Friends, Hobbies, Fitness, Healthy Living, Time for Yourself, Doing What you Love, Work, Fighting for a Cause?

Take care of the large stones first. Those are the important things in life, the rest is just pebbles & sand. Each day when you you fill up your jar, If you fill it up with the pebbles and sand first there will NEVER be enough room for the large stones.

If fitness is a large stone in your life come up with set training days/times in your weekly schedule, everything else will fall into place around it.

Breakfast in a Rush!

noreply@blogger.com (Danielle Korb) — Wed, 04 Nov 2009 14:38:00 +0000

This is definitely not an everyday idea, but a much better alternative than a lot of the other Fast Options. This is great for the rare day that you don't want to cook, forgot your protein shake, or are traveling. Not every Starbucks, but some have hot sandwiches one being an egg white, turkey bacon, & reduced fat white cheddar sandwich.

Nutritional Information
Calories 350
Protein 20g
Carbs 41g
Fat 11g

It has the same calories as the begal, but more of those calories are coming from protein & less from carbs. Panera Whole Grain Bagel: Calories 350 Protein 12g Carbs 67 g Fat 3g

It has less calories than the Muffin & more protein. Starbucks Banana Bran Muffin: Calories 410 Protein 8 g Carbs 69g Fat 14g

Fit Breakfast Idea!

noreply@blogger.com (Danielle Korb) — Tue, 03 Nov 2009 18:34:00 +0000

This is one of my favorite breakfasts, Egg Whites & Hash Browns!

Breakfast Comparison

Egg Whites & Hash Browns: Calories 203 Protein 22.6g Carbs 25.6g Fat 4g

Panera Whole Grain Bagel: Calories 350 Protein 12g Carbs 67 g Fat 3g

Starbucks Banana Bran Muffin: Calories 410 Protein 8 g Carbs 69g Fat 14g

Grocery List:

6 Egg Whites
Calories: 103
Protein: 21.6 g
Fat: .4 g
Carbs: 1.6 g

Hash Browns, 1 cup
Calories: 100
Protein: 2g
Fat: 0g
Carbs: 24g

Halloween Candy Calories

noreply@blogger.com (Danielle Korb) — Sat, 31 Oct 2009 11:17:00 +0000

Candy	Calories
Candy Corn (20 pieces)	100
Brachs Caramels	80
Hershey's Kisses	25 each
1 Mini Tootsie Roll	13
1 Fun Size M&M Package	90
Reece's Pieces Cups	40 each
Mini Snickers	70
Tootsie Pop	60
10 Gummi Bears	60
Fun Size Musketeers Bar	70
Fun Size Almond Joy Bar	100
Twizzlers	45
Fun Size Milky Way	75
Fun Size Butterfinger	100
Fun Size Kit Kat	52
Skittles (Small Package)	80
Fun Size M&M's Peanut	110
Mini York Peppermint Patties	53

From Bodybuilding.Com, Best Halloween Treat Choices for your Waistline by Shannon Clark.

Let's Do Happy Hour!

noreply@blogger.com (Danielle Korb) — Wed, 28 Oct 2009 20:14:00 +0000

Drinks with friends can always be a fun time! Here are some cocktail ideas that will help you enjoy your night out & save you on calories.

1. Lean-Tini: Watermelon Vodka, Sprite Zero or Soda Water, Splash of Cranberry Juice....It tastes like a Jolly Rancher.
2. Grape-Tini: Grape Vodka & Soda water or Sprite Zero.....or try Vodka with White Grape Juice.
3. Cranberry Orange Martini: Vodka, Soda water, Splash of Cranberry, Splash of Orange Juice
4. Skinny Girl Margarita: Tequila, Triple Sec, Squeeze fresh lime wedges or lime juice. If you want more flavor add a splash of Lemonade.
5. Cosmopolitan Martini: Vodka, Triple Sec, splash of Cranberry, splash of Fresh Lime Juice

Simpler Ideas:
1. Rum & Diet Coke
2. Gin & Tonic
3. Your favorite Liquor on the Rocks

Crave a Burger,Try This Instead!

noreply@blogger.com (Danielle Korb) — Fri, 23 Oct 2009 15:19:00 +0000

When I am craving something bad my trick is to hit up the grocery store & buy healthier ingredients so I can get my Top Chef on! With the healthier ingredients and cooking process you save on your Fat & Carbs = saving Calories.

The Healthier Burger Grocery List:

1. Alexia Frozen Sweet Potatoes Fries to be baked vs. Fries cooked in oil.
2. Laura's Lean Ground Beef, 92% Lean vs. Corn fed beef that is extra fatty & cooked in grease.
3. 2% Cheese or your favorite specialty cheese, I like Goat Cheese.
4. Wheat Buns vs Buttered White Buns.

Satisfy your craving without all the Carbs and Calories, ENJOY!

I Heart My Pumkin Spice Latte, But Not The Carbs and Calories

noreply@blogger.com (Danielle Korb) — Wed, 21 Oct 2009 13:17:00 +0000

I love it when those signs pop up in the Fall, The Pumpkin Spice Latte is Back! I am not a regular Java Mama, but do love the occasional Latte Treat or Coffee Pick Me Up. I posted the Nutrition Facts of this bad boy & I definitely crushed some hearts with the reality of the numbers. So, while on vacation I taste tested an alternative. Depending on the size, I ask for a Coffee with 1-3 shots of Pumpkin Spice & nonfat skim. I was traveling with 2 loyal Pumpkin Spicers & they Taste Approved the alternative. There is always the option for just reducing your portion & changing some of the ingredients. ENJOY!

HOW MUCH YOU SAVE!
Doing the Venti Coffee with 3 shots instead of the Venti Latte 2% with Whip you save 370 Calories & 44 Carbs. Doing the Venti Coffee over the Tall Latte non-fat & no whip you save 120 calories & 17 Carbs. Try doing this with any of your favorite flavors to save Calories and Carbs all year round!

Nutritional Information

I like to know things for certain so I actually called Starbucks to ask them the nutritional information about the syrup & it wasn't on the bottle or the guide, so I found nutritional facts for a syrup online.

Pumpkin Spice Syrup: 2 Tablespoons is 80 calories & 19g Carbs.

Venti Pumpkin Spice Latte, 2%, with Whip: 470 Calories, 65g Carbs, 18g Protein, 15g Fat (take the whip away and you are down 70 Calories)

Tall Pumpkin Spice Latte, non-fat, no Whip: 220 calories, 38g Carbs, 11g Protein, 0g Fat

Venti Coffee with 3 Shots of Pumpkin Spice: 100 Calories, 21g Carbs, 1g Protein, 1g Fat

Details: Coffee (5 calories), 1/4 Cup of Non Fat Milk (15 Calories, 3 shots of Pumpkin Spice being careful here 2 tablespoons (80 Calories)

Diet OR Exercise?

noreply@blogger.com (Danielle Korb) — Mon, 12 Oct 2009 14:55:00 +0000

It's about Consistent Habits of BOTH Exercise and Eating Clean. Monitoring what goes in your mouth is very important b/c it's definitely much easier to tag on an extra 3,500 calories in one day than it is to Burn off an extra 3,500 calories in one day. It would take you about 1-2 weeks of strict diet and exercise to burn off that kind of damage. So, yes it is much easier to put it on than to take it off, but here's why it's important to do both.

1. Clean eating helps to capitalize on all the hard work in the gym. You can keep your muscle weight up and your Fat weight down, low Body Fat%. This is how you change and improve your physique.

2. No one eats perfect all the time.Those 1-2 pounds of vacation, holiday parties, & tailgating weight add up over the years. Even when you go back to your healthy eating habits it doesn't mean you are going to burn off the extra calories to lose what you gained. Being able to hop right back into a consistent workout routine helps to burn the fat off. The opposite is also true, when your workout routine is inconsistent the clean eating will help to keep you on track.

3. If you eat healthy all the time it doesn't mean you are in shape. Exercise helps to keep your heart healthy & resistance training helps to counteract the natural loss of muscle due to age (which starts as early as 25).

4. Just because you look good in clothes doesn't mean you look good out of your clothes. A low weight on the scale doesn't indicate a low Body Fat %. Exercise helps to keep everything where it's supposed to be and your Body Fat down. One of my favorite client quotes, "I want to look good naked."

5. A consistent workout routine will curb the damage you do in a day. Consistent workouts mean your metabolism is higher, which helps to burn more calories throughout the day + the calories you burned in your daily workout help to limit the damage when you feel like indulging.

6. Working out & Eating Clean is like a lock and key. It's a lifestyle to do both, the internal energy created from combining them feeds off of each other & keeps you motivated.

Restaurant HealthyTip!

noreply@blogger.com (Danielle Korb) — Wed, 07 Oct 2009 16:45:00 +0000

If you are trying to eat healthy when you eat out, one option is to stick with a clean Protein & Veggies. The chicken & asparagus with a mango salsa above is one of my favorites. If you are trying to be really good just order off the menu. When I am eating extra clean I will ask for a Plain Grilled Chicken Breast & Asparagus. Restaurants typically cook everything in lots of Butter & Oils so I ask them to cook it, AS DRY AS POSSIBLE when I order (use as little of Butter & Oil as possible). Try to stay away from the creamy sauces & dressings, they have a lot of fat which equal calories. If you like the taste just ask for it on the side so you can control your portion.

Clean Protein: Tuna, Chicken, Turkey, Cod, Halibut, Orange Roughy, Tilapia
Veggies: Dark greens are great Broccoli, Asparagus, Spinach Salad

Healthy Meal Tip!

noreply@blogger.com (Danielle Korb) — Mon, 05 Oct 2009 17:18:00 +0000

Make Tacos, Meatballs, Burgers, Chili, & More.....with less Fat & Calories. Lean ground Turkey is an awesome clean protein source. I typically go for the 93% to 96% lean.

Serving Size 112 grams
Calories: 160
Protein: 22 grams
Fat: 8 grams
Carbs: 0 grams

Fat/Winter Insulation

noreply@blogger.com (Danielle Korb) — Wed, 30 Sep 2009 17:22:00 +0000

Fat is a layer that sits between your muscle and skin like a blanket of insulation. It not only hides the shape of your physique, but it also acts like insulation to keep you warm. During fall and winter clients that lose a lot of weight tell me they normally are warm, but now they have to rely on coats and sweats to keep warm. This is a good thing, you should be cold when it's cold outside. Less "insulation" and more warm clothes.

Perseverance!

noreply@blogger.com (Danielle Korb) — Fri, 25 Sep 2009 14:52:00 +0000

When you have a Fitness Goal it takes Perseverance, a steady course of ACTION in spite of difficulties, obstacles, & discouragement. Everyone has reasons for why it's hard. What's your excuse for not doing the work to take steps toward your fitness goal?

From high school football player to overweight & confined to a wheelchair. Today, Nick Scott is the foremost promoter of wheelchair bodybuilding.

Cincinnati Event Tip!

noreply@blogger.com (Danielle Korb) — Wed, 23 Sep 2009 14:47:00 +0000

Bengals vs Steelers is at 4:15, wanna catch a little brain action before your football action? Micheal Pollan will be Speaking at Xavier Univesity this Sunday Sept. 27th from 1-3pm.

Food. There's plenty of it around, and we all love to eat it. So why should anyone need to defend it? Because most of what we're consuming today is not food, and how we're consuming it -- in the car, in front of the TV, and increasingly alone -- is not really eating. Instead of food, we're consuming "edible foodlike substances" -- no longer the products of nature but of food science.(Pollan, http://www.michaelpollan.com/indefense.php)

Pollan recently appeared in the Documentary Food Inc. & is well known for writing In Defense of Food & The Omnivores Dilemma (in 06' named one of the ten best books of the year by the New York Times & Washington Post)

Check the website for more information
Where: Schiff Family Conference Center
Cost: Free

Training Tip!

noreply@blogger.com (Danielle Korb) — Tue, 22 Sep 2009 18:06:00 +0000

Get up at 5am and workout! If you are one of those people who once their day gets started it doesn't stop & at the end of the day you always talk yourself out of going to the gym....then this might be good for you. Wake up at 5am and head to the gym. You get your metabolism going early, your workout is done for the day & then you can start into your non stop day. At the end of the day you won't be late night snacking b/c you will be headed to bed early.

Research Finds Group Exercise Increases "Happy" Hormones

noreply@blogger.com (Danielle Korb) — Tue, 22 Sep 2009 13:37:00 +0000

I was very excited to see that researchers at Oxford University's Institute of Cognitive and Evolutionary Anthropology found that when people exercise together, they increase their levels of "happy" hormones. These hormones help to increase pain tolerance & help create that post workout high.

In the study they found when comparing a workout that was done in a group vs. as an individual, that was performed at the same level of exertion, that the group people were able to tolerate more pain. I see this all the time with clients. When people have their coach & their teammates they push themselves past their limit, have fun, & feel great after. Next time you workout bring a friend or take a boot camp class.

I know for myself that has always been true. I workout harder and feel better when I train in groups & with a coach. I have done two fitness camps, PHAT Camp with two time Ms. Fitness Olympia Jen Hendershott & I also did two time Ms. Figure Olympia Jenny Lynn's Camp. Talk about being motivated by a coach and a bunch of fit women. It was so hard, but so much Fun! I am actually laughing in one of those pics.

At Sweat I train my clients like they are on a team. They all have their own workouts & areas to focus on, but they train together in groups of two. I have seen this to have many benefits including increasing the intensity of workouts, making gym time fun, camaraderie, motivation/competition, & helped with consistency of training for the long term.

Healthy Snack Tip!

noreply@blogger.com (Danielle Korb) — Thu, 17 Sep 2009 18:01:00 +0000

Freshly Ground Peanut Butter tastes just like peanuts at the Ball Park. No label, no fancy packaging, no sitting on the shelf, just peanuts ground right in front of you. I definitely hit up this station at Fresh Market or Whole Foods. A must try!

Sweat Boot Camp!

noreply@blogger.com (Danielle Korb) — Tue, 15 Sep 2009 12:47:00 +0000

Roll out of bed, let me kick your Butt, Get your Sweat On! Come train like an athlete with a Coach & Teammates who will help you get at it!

We have access to the entire gym & all the equipment. It will be High Intensity & Resistance Training.....calisthenics, plyometrics, weights, machines, & agility/sports movements. I want to see you there, but I have limited spots available so email me to reserve your spot today!

Cost: $15
When: Saturday, September 26th 9:30am-10:30am, Recover & Socialize after
Don't Forget: Eat Breakfast or you won't last!
Location: 6200 Montgomery Road, 45213 (right off Ridge Road)
Contact: DanielleKorb@SweatTraining.com , 513. Go.Sweat (467.9328)

Snack Tip!

noreply@blogger.com (Danielle Korb) — Mon, 14 Sep 2009 21:27:00 +0000

Low Fat Cottage Cheese & Fruit is an easy quick source of protein, which means clean calories. The look of Cottage Cheese does bug a lot of people, but try pairing it with pineapple or berries to make it a tasty appealing snack!

1% Cottage Cheese: 1 cup
Calories: 163
Protein: 28g
Carbs: 6.1g
Fat: 2.3g

P90x & Insanity!

noreply@blogger.com (Danielle Korb) — Mon, 14 Sep 2009 20:08:00 +0000

I get asked about these two programs a lot. I like these programs they combine Resistance Training, High Intensity, & Muscle Confusion. Those 3 training principles are ones that I believe in & utilize.

Personally I like to use these Boot Camp style classes as my Cardio Training in addition to my Resistance Training in the gym (not the sit around type I am talking nonstop, sweaty, heart rate up). Athletes get those great bodies from their Sport Practice Time (full body workout involving the resistance of their body weight), but they also have their Strength Training in the gym.

The downfall to these DVDs is once you do them are you going to continue to pop them in and repeat the program by yourself at home? Or are you more likely to do them once all the way through and then let them sit on your shelf b/c you don't feel like doing them by yourself? Consistency is the KEY! For Consistency I myself prefer Group Boot Camps to a DVD that's why I have a group Boot Camp at Sweat to keep training Social, Consistent, & at a High Intensity.

More Information on Sweat's Boot Camp: email DanielleKorb@SweatTraining.com

Training Tip! The Speed Rope

noreply@blogger.com (Danielle Korb) — Fri, 11 Sep 2009 19:35:00 +0000

I love me some Speed Rope! When I circuit train I use the speed rope between sets. This is a great way to keep your energy high & burn calories. When I travel I always bring this with me to the gym, if I don't go to the gym I have the rope & the resistance of my own body weight to get a workout in. If the impact of running bothers your knees & ankles this is a great alternative. I think I bought one at Play it Again Sports for $6.