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10 Creative Tricks To Stay Hydrated

10 Creative Tricks To Stay Hydrated

Here are some tricks to stay hydrated I found in an article called “Put that Water bottle down”

Summer is on! Which means: longer days, warmer nights and … dehydrated bodies. Feeling thirsty? You might think that a few sips of water will do the trick, or assume that your body is on the verge of becoming dehydrated. Actually, being thirsty means your body’s asking to be rehydrated ASAP because it’s already very dehydrated.

And while the quickest solution might be to chug a lot of water, that’s not always the best or most convenient solution (unless you enjoy hanging out by a bathroom all day long). So how about eating your way to hydration instead?

Try these 10 fun tips to eat your water to save yourself from chugging it:

1. Keep them raw.

Raw fruits and veggies, in general, are loaded with water. This is good news because in the summer, our bodies naturally crave raw foods. Enjoy produce as raw as possible throghout the summer and you’ll be hydrating like crazy.

Need another incentive? The water in fruits and veggies is where most of its nutrients lie, so eating them raw means you’re getting the best nutritional bang for your buck.

Trick: grab, wash and snack on raw fruits and veggies all day, every day. Your best bets? Berries (87% to 92% water), baby carrots (87% water), peppers (92% water), and celery (95% water).

2. Eat plenty of cucumbers (and juice them too).

Having a 95% water content makes a glass of cucumber juice just about as hydrating as a glass of, well, water. Cucumbers are affordable, easy to find and versatile, making them a perfect summer hydration plant-food.

Trick: You can slice them onto sandwiches, chop them into salads, or infuse them into water. A special way to enjoy them, though? Juiced! Simply juice one cucumber (peeled, if it’s not organic). For a special sweet treat, add a few slices of watermelon to your juicer and celebrate a perfect plant-based hydration marriage in your glass.

3. Blend watermelon.

Named after its amazing abundance of water, watermelon is plant-based hydration perfection hidden in a big green ball. How do you know if you’ve grabbed a winning watermelon? Find one that feels heavy for its size and makes a hollow sound when you tap it.

Trick: toss some in your blender (with seeds but without rind) to enjoy a decadent glass of pink, sweet plant-based hydration.

4. Soak chia seeds.

Did you know that soaking those adorable little seeds causes them to expand to 10 times their original size? How? Because when chia seeds get soaked, they drink 10 times their weight in water, making them hydration superstars. The key here is to soak chia seeds BEFORE consuming them, to prevent them from absorbing YOUR water, which would do the opposite of hydrate you.

Trick: make chia gel! Mix three tablespoons of chia seeds in one cup of water and let it chill in your fridge. When making a smoothie, add one-to-two tablespoons of this gel to really up the hydration factor. OR, make a chia pudding. Mix three tablespoons of chia seeds in one cup of almond milk and add a splash of sweetener. Let that chill in your fridge for 20 minutes. Enjoy topped with fruit for a healthy, hydrating snack or dessert.

5. Freeze bananas.

Aside from being delicious, bananas are full of potassium, which replenishes lost electrolytes from sweating in the heat of the summer. Bananas also contain magnesium, which helps balance and regulate the fluids in your body. Their sugars provide instant energy, making them an awesome treat when the heat’s draining you.

Trick: make banana ice cream! Peel a ripe banana and cut it into two-inch slices. Freeze them for at least five hours. Pulse those frozen slices in a high-speed blender or food processor 15 times, scraping down the sides as necessary. Then, blend until the banana has reached a soft-serve ice cream texture, adding a few teaspoons of water if desired.

6. Squeeze lemons.

You’ve surely heard of the numerous health benefits of warm lemon water, but in the summer heat, drinking warm water doesn’t sound all that appealing. So drink cool lemon water in the summer. It’s OK. The super hydrating benefits of vitamin C from the lemon still exist in cool lemon water.

Trick: try squeezing a ratio of 1/2 a lemon, juiced into one cup of cool water and enjoy throughout the day. (Cool is better than iced, since iced will hinder digestion.)

7. Make coconut water ice cubes.

Coconut water (or nature’s sports drink) boasts four times the amount of potassium as a banana plus B-vitamins, electrolytes and magnesium to boot. It’s very low in calories and sugar, which is deceptive because it tastes so sweet and luxurious! Enjoying coconut water is a phenomenal way to stay hydrated (or to get rehydrated).

Trick: make coconut water ice cubes! Simply pour coconut water into your ice trays and freeze them so you can pop them into a smoothie, cocktail or glass of regular water to add hydration without losing flavor.

8. Munch on melon.

Cantaloupe has a water content of over 90%, which explains why a perfect bite practically floods your mouth with watery, creamy, sweet goodness. Cut up cantaloupe makes a wonderfully hydrating snack, breakfast or midnight treat.

Trick: try sprinkling some lime juice and freshly chopped mint leaves on top of cantaloupe to mix things up.

9. Chop up cauliflower.

An unsung hydrating hero, cauliflower is actually made up of 92% water. It’s great eaten completely raw.

Trick: Make raw cauliflower couscous! Pulse raw cauliflower in a food processor until it reaches the consistency of dry rice. Mix with nuts, herbs and spices to make a delicious couscous, or sprinkle on a salad for a crunchy, crouton effect.

10. Sneak in spinach.

While iceberg lettuce might be a more watery green, spinach is close enough and packs a more nutritious punch. Made up of 92% water, spinach is very helpful in keeping you hydrated.

Trick: sneak spinach in wherever you can. Throw a handful in a smoothie or a juice, layer it into a wrap or sandwich, chop it into a homemade pesto or hummus, add it to your pizza, or even puree a cup into your wet ingredients when baking muffins, banana bread or pancakes.

Happy hydrating!

Source: MindBodyGreen.com

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

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10 Simple Portion Control Tips

10 Simple Portion Control Tips

Here is an article I found to help figure out portion sizes and limiting our desire to over indulge called “10 Easy Portion Control Tricks”.  Check it out.

Here are 10 simple ways to keep your portions a healthy size:

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

½ cup is the size of an ice cream scoop
1 cup is the size of a tennis ball
1 ounce of cheese is the size of a domino
3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

 

Source – Everydayhealth.com

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

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Level 3 – Off-site Training 3.4

Level 3 – Off-site Training 3.4

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warmup, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover. What you need: 5 lb. and 8 lb. Dumbbells, 10 lb. dumbbells and a bench.

 

Level 3

Warmup

Run/Walk 1.5 mile or 12 flights of Stairs

50 Mountain Climbers

50 Jumpsquats

Repeat

Sequence 1

50 Phase 2 Lunges 10lb Dumbbells

20 Alternate Leg Step ups 10 lb. Dumbbells on bench

50 Jumpsquats

30 second wall sit

Repeat 2x

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

 

Sequence 2

Superset – 15 Manmakers  & 20 Squat Presses 8lb Dumbbells x 8

Superset 20 Reverse Lunges 8lb Dummbells & 12 Lateral Raises 5 lb. Dumbbells x 8

Repeat x 2

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

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Level 3 – Off-site Training 3.3

Level 3 – Off-site Training 3.3

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warm up, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover.What u need: 5 lb. and 8 lb. Dumbbells, 10 lb. dumbbells and a bench.

 

Level 3

Warm up

Run/Walk 1.5 mile or 12 flights of Stairs

50 Power Jacks 5lb. Dumbbells

Repeat

 

Sequence 1

100 Mountain Climbers on floor

100 bike crunches

100 Crunches

60 second Plank

Repeat 2x

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

 

Sequence 2

On Bench – Superset 20 dips & 12 Push-ups x 8

Superset 20 Reverse Lunges & 40 Stationary squats x 8

Repeat x 2

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

Read More

Level 3 – Off-site training 3.2

Level 3 – Off-site training 3.2

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warm up, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover. What you need: 5 lb. and 8 lb. Dumbbells, 10 lb. dumbbells

Level 3

Warmup

Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

Repeat

 

Sequence 1

30 Jump Burpees (across floor)

6 Pushup/Plank Superset,- 5 push-ups then 30 second Plank

70 Stripper Squats

100 bike crunches

Repeat

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

50 Jumpsquats

 

Sequence 2

25 Lateral lunges 10 lb. Dumbbells

50 Rockclimbers

15 Stepups on bench 8 lb. Dumbbells

50 Power Jacks 5 lb. Dumbbells

Repeat

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

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Level 3 -Off-site training 3.1

Level 3 -Off-site training 3.1

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warm up, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover. What you need: 5 lb. and  8lb. Dumbbells, 10 lb. dumbbells

Level 3

Warm up

Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

Repeat

 

Sequence 1

25 Split Squats with Curls 10 lb. Dumbbell (each leg)

25 Walking  Lunges with 10 lb. Dumbbell

25  Squat Press 8 lb.

100 Bicycle Crunches

Repeat

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

 

Sequence 2

20 Alternate Plank Rows 10 lb. Dumbbells

20 Curl Presses 8 lb. Dumbbells

15 Single Leg Reverse Dead-lift (opposite leg and hands)

15 Manmakers

Repeat

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

Read More

Level 2 – Off-site Training 2.2

Level 2 – Off-site Training 2.2

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warm up, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover. What you need: 5 lb. and 8 lb. Dumbbells

Level 2

Warm up

Run/Walk 1 mile or 10 flights of Stairs

25 Jump Squats

Repeat

 

Sequence 1

50 Mountain Climbers

20 Split Squats with Curls 8 lb. (each leg)

15 Bent over Lateral Raises 5 lb. Dumbbell

20 Alternate Shoulder Press 8 lb.

100 Bicycle Crunches

Repeat

Active Rest – Run/Walk 1 mile or 10 flights of Stairs

 

Sequence 2

20 Lying Sit-up Presses 8 lb. Dumbbell

10 Plank Rows (each arm) 8 lb. Dumbbell

25 Jump Squats

25 Burpees

Repeat

Active Rest – Run/Walk 1 mile or 10 flights of Stairs

Stretch and Recovery

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

Read More

Level 2 – Off-site Training 2.1

 

Level 2 – Off-site Training 2.1

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warmup, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover.What u need: 5lb and 8lb Dumbbells

Level 2

Warmup

Run/Walk 1 mile or 10 flights of Stairs

25 Jump Squats

Repeat

 

Sequence 1

15 Manmakers with Push-ups 8lb Dumbbells

30 Walking Lunges 8lb Dumbbells

40 Power Jacks 5lb Dumbbells

Plank 60 seconds

Repeat

Active Rest – Run/Walk 1 mile or 10 flights of Stairs

 

Sequence 2

Lateral Raises 12 per side 5lb Dumbbells

20 Squat Presses 8lb Dumbbells

20 Deadlifts 8lb Dumbbells

12 Plank Pressups

Repeat

Active Rest – Run/Walk 1 mile or 10 flights of Stairs

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

Read More

Level 1 – Off-site Training 1.2

Level 1 – Off-site Training 1.2

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warmup, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover.

Level 1

Warm up – Run/Walk 1 mile or 6 flights of stairs

 

Sequence 1

50 Stationary squats

25 Mountain Climbers

30 second Plank

Repeat

Active Rest – 6 flights of stairs

 

Sequence 2

35 Jumping Jacks

15 Burpees

35 Walking lunges

Repeat

Active Rest – 6 flights of stairs

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

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Level 1 – Off-site Training 1.1

Level I – Off-site Training 1.1

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warmup, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover.

Level I

Warmup – Run/Walk 1 mile or 8 flights of stairs

 

Sequence 1

25 Stationary Squats

10 Pushups

25 Mountain Climbers

Stationary Plank 30 seconds

Repeat

Active Rest – 6 flights of stairs

 

Sequence 2

25 Alternate Reverse Lunges

50 Jumping Jacks

50 Crunches

Stationary Plank 30 seconds

Repeat

Active Rest – 6 flights of stairs

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.

 

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