I'm Adam Napper, personal trainer in Allen Tx. Welcome to my business page!
I'm Adam Napper, personal trainer in Allen Tx. Welcome to my business page!
Here's my "Go To" Protein sources. If you prefer video, I posted a link below in which I managed to take 5 minutes to list 20 items. haha.
List of Proteins
Chicken Breasts or thighs (skinless)
Ground chicken or turkey (less fat the better)
Steak or Pork with “Round” or “Loin” in the name
Fish - Tilapia, Salmon, Haddock, etc (not battered)
Greek yogurt (lower sugar)
Milk - low fat
String cheese - reduced fat
List of Proteins Chicken Breasts or thighs (skinless) Turkey Breasts Ground chicken or turkey (less fat the better) Steak or Pork with “Round” or “Loin” in t...
Diet soda. Often a polarizing topic. This fantastic article covers all your burning questions like...
Does diet soda lead to weight gain?
Can it make you crave sugar?
Does it affect your hormones?
Can it mess with your microbiome?
Does it cause cancer?
precisionnutrition.com Should you stop drinking diet soda? Sure, it’s sweet, refreshing, and zero-calorie… but some say it’s bad for your body. To find out, we dug into the scientific research and talked to leading nutrition experts. Along the way, we unearthed some interesting truths. All to help you best decide if...
I've helped multiple people in Allen lose over 100 pounds. And countless more lose 10-40 pounds. Each person used a different strategy. Here's my “secret” in three bullets:
1) Eat healthy/portioned enough to get results.
2) Eat UN-healthy enough to enjoy your life.
3) Exercise in a way you find enjoyable and rewarding... for years.
If you or a friend don’t know where to start, I’m happy to talk with you for free and get you going in the right direction.
An easy alternative to protein shakes....Pudding! I use instant, sugar free pudding, mix in some protein powder and set in the fridge. If I'm feeling exotic and fancy, I'll add some cool whip on top. Some reasons you might prefer the pudding method...
- No noisy blender
- Can quickly make in batches and refrigerate for tomorrow.
- When burned out on drinking shakes, a change in mouth feel and texture goes a long way to keep things sustainable
- Feels more like eating dessert.
Powerful Fat Loss Tip... Although it sounds reasonable, eating at restaurants 3 or 4 times a week is probably sabotaging your fat loss goals in a BIG way. Think of it this way:
There are only 21 meals a week. That means that eating out 4 times would be 20% of your meals. BUT IT’S EVEN WORSE!! Since breakfast is likely small, but those 4 meals could be huge, we can estimate that 4 large meals out is adding up to 40%-50% of your weekly calories! 😮 😱
This. Is. Super. Common.
I’m a big believer in enjoying restaurants and the socializing that often goes with them. But we have to find a way to fit that into your life while still moving towards your health goals. If you don’t know how to even get started, reach out to me and I’ll gladly talk with you for free to at least get you going in the right direction. 👍💪
I'm going to make an attempt to leave more "tips" on my pages here. Here's a BIG one...
Many (Most?) people use a scale incorrectly which leads to frustration and "to-hell-with-this" mentality. Here's the 4 Steps to emotional clarity by weighing yourself accurately:
1) Use the same scale, same time of day, on a hard surface.
I recommend 1st thing in the AM after using the restroom.
2) Weigh daily or nearly daily.
3) Calculate the average of your weights for the week.
4) Compare this weeks average to the average of weeks before.
This weekly comparison of the average is what you should use to better judge your progress. Here's an example...
Week 1 Average: 180.1 lbs
Week 2 Average: 179.5 lbs
Week 3 Average: 178.2 lbs
Week 4 Average: 178.5 lbs
Week 5 Average: 176.9 lbs
DO NOT compare day-to-day weights. That's a huge mistake because it often leads to an emotional roller coaster.
Bonus Pro Tip....Women's "Monthly Visitor" can artificially increase their weight. (Look at week 4 above) So if your average goes up that week, it's not likely a plateau and is probably nothing to worry about. Stay the course if the trend is the direction you want.
The best time to plant a tree was years ago. The second best time is now.
I was surprised to learn that some scales don't actually weigh you every time. Sometimes...they just recall from memory. Bunch of jerks! I mean, you had ONE job scale! So, you know, don't buy one of those 'jerk' scales and instead use this article (where they thoroughly tested a bunch of scales) and pick one of those. If you want a "smart scale", i'll link to a different article in the comments.
The ACO is a fantastic local organization. We are happy to donate to their mission anytime.
Thank you Circuit 31 Fitness for joining hands with ACO this summer!! Your Food Drive to support our food pantry and give where you live campaign that raised over $200 is really appreciated!! Together we can make a difference!
Dr. Spencer Nadolsky
You don’t HAVE to eat veggies to lose weight, but it will sure help with your hunger. If you’re not usually a fan, look into different ways to prepare them. I like big bagged salads that I only use a small bit of dressing with. You can also roast veggies in the oven. Lots of options! #veggies
Here’s what a quick grocery store run might look like for me. You know, if you’re curious.
Save $$$ Summer Special...
Circuit 31 Fitness is offering a summer special for students, $99 for the whole summer! ☀️🌻 (NOT $99 a month. $99 total)
A few of my go-to condiments. Easy ways to add flavor and not many calories.
It's a rainy day. Which is all the excuse I need for some hot chocolate. This stuff was my go-to low calorie option all winter. Just 60 calories. You're welcome!
(This is not an affiliate link. Though if anyone wants to send me money to be a hot cocoa shill, I'll consider it.)
amazon.com VARIETY DESCRIPTION: Swiss Miss Milk Chocolate cocoa mix is made with care in a real dairy where milk from local farms is delivered daily, dried & blended with premium, imported cocoa. ABOUT SWISS MISS: When you're craving a little one-on-one time with your child, a mug of Swiss Miss hot cocoa is...
If you’re trying to reduce your carb intake, these Low Carb tortillas is pretty awesome.
Dr. Spencer Nadolsky
Stop wasting your money on fat burner supplements. Work on consistency with your diet and exercise. Use our RP Diet app or templates or get coaching if needed! Renaissance Periodization
If you have access to a large globo-type-gym, this is one of my “go to” cardio routines for both myself and clients...
5 mins Treadmill
5 mins Bike
5 mins Elliptical
5 mins Rower
5 mins Stair Master
::rest as needed between exercises::
I like it mainly because it’s not too boring and it’s quick. If you’re just getting started, make each one an easy 5 minutes. Over time, try and go a little further in that 5 minutes.
Bonus Tip: That stair master is a doozy, so if you’ve never done it before, do it first, and don’t be surprised if you can’t make it all 5 minutes. Do what you can, and try to make it a little further next time.
A less-than-glamorous part of a fledgling fitness empire.
Just curious, How many steps do you take a day? (The average desk worker gets in 4k-6k)
Nerdy Fitness Tip...If you take a 5 minute walk, you will add 500 steps to your day. That means a quick 20 minute walk will add 2000 steps. And if you are normally only walking 4k a day, a 20 minute walk would be a 50% increase in your daily activity level! That's YUGE!
White Potatoes vs Sweet Potatoes
Spoiler: They are both healthy in their own ways.
Pro Tip: For quality nutrition info, read more stuff from Precision Nutrition
Sweet potato or white potato: which is healthier?
If you’ve followed Precision Nutrition for any length of time, you know that we LOVE fighting misinformed claims with real science.
That’s why we dug into the research and created this infographic to help settle the Great Potato Debate once and for all.
Find out the real story here ==> https://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic
The Peloton indoor bike. If you're considering getting one, or just curious what all the hype is about, this article is probably the best review I've seen. They have multiple people test the program and review the pros, cons and costs.
"The Peloton is well-built, smartly designed and executed, and great fun. The workouts are also highly motivating, which is an essential part of adherence to an exercise program. But the Peloton is also very expensive up front, and an ongoing monthly expense for as long as you use it. If you cease your subscription, the bike loses much of what makes it great in the first place."
Keto. So hot right now. If you have a friend that wants some high quality (aka nerdy & science-y) information on keto, this is a great resource. Please share and spread the science. https://sci-fit.net/discoveries-2018/
sci-fit.net Understand how Sci-Fit works and how you benefit. Discover recent ketogenic developments. Learn what we are working on in 2019. Meet our collaborators.
I quickly review my two main guiding philosophies when eating for fat loss and general health improvement.
Adam Napper - Personal Training in Allen Tx's cover photo
[06/06/18] To quote my lovely wife, "Adam, you need update your profile picture! You have WAY less hair now." haha Well, I wouldn't want to be misleading.
Adam Napper - Personal Training in Allen Tx
Exercise for the win! Please share this information with anyone interested in being healthier while living with PCOS.
A study was done where young adult women with PCOS were divided into two groups for 12 weeks...
Group 1 continued their normal daily lives
Group 2 added exercise
The exercise group improved glucose/insulin, BMI, hip-to-waist ratio and other important healthy stuff. Group 1 didn't change.
The Workout they did...
Walk briskly for 30 minutes, 5x weekly and
Lift weights at home 3x weekly.
I just think this is funny.
washingtonpost.com Researchers examined hundreds of historic wineglasses obtained from a British museum, the Royal Household and eBay.
If you're interested in red light therapy, or anything like it, this article is the best thing I've found on the subject. Highly recommended. https://healthybutsmart.com/red-light-therapy/
healthybutsmart.com Is Red Light Therapy (LLLT) really a magic cure? We analyze 45 scientific studies and bring you an in depth review of the evidence behind the claims.
This list of nutrition resources is long. Too long. I hesitated putting this list up, because it's likely too overwhelming for people looking for a 1-stop-shop for nutrition questions. (If you have a specific nutrition question, use the NutriSearch.info search engine) But if you have a friend that is always reading about nutrition, then this list is pure gold.
nutritionasiknowit.com One of the questions I get asked the most is where to turn for reliable sources of nutrition information. Well, from now on I will have this handy guide to direct them to. I’ve broken it down into categories so you can browse depending on what you are looking for. To make this list, the vast majorit
If someone mentions the documentary movie "What the Health", this article will have you ready to contribute to the conversation. Spoiler: it's not based on much evidence.
tonic.vice.com 96% of the studies mentioned in the movie do not support the claims being made.
I've seen a lot of food journals, but this one had me laughing real hard. I think my favorite was 12oz of steam.
**NOTE** Please don't take this as a political post. I simply like the food journal for it's creativity. They could have made this food journal about anybody and I'd still find it funny.
officialmikepence.com What I Ate Today. Mike Pence is the 46th President of the United States of America.
If you've been hearing a lot about coconut oil, this article is the best one I've read this week that isn't too "sciencey". And I've read a LOT of coconut oil articles this week.
self.com It's not going to kill you—and it's not going to save your life, either.
Is sugar addictive? This article does a good job of quickly explaining that exact topic. 4-Minute read.
weightology.net I recently gave a presentation on sugar at the Inland Empire Fitness Conference in Bro-kane, Washington. My friend Tim Ardnt, who put on the conference, posted one of my summary slides on Facebook…a summary slide that would cause quite a stir. No, it wasn’t Alan Aragon that caused the
Wednesday evening at 6:30pm I will be giving a short talk at the natatorium. The talk is titled: Losing Body Fat. It's free to all. Some things I'll cover:
The diets/workouts of 2 of my clients, who both lost over 100 pounds last year.
Are eating small, frequent meals worth it?
Low Fat vs Low Carbs
How much junk food is ok?
Best heart rate zone for burning fat.
Detox and cleanses
Diets plans that suck
Common fat loss mistakes
And much more...
I'm even giving away free margaritas! Ok that's a lie. But it will still be fun! If there's something specific you'd like me to talk about, just let me know. Please forward/share this message to anyone you think might want to come. (I'll also be repeating the presentation on Saturday at 9am if you can't make Wednesday.)
Email: [email protected]
Where: 110 rivercrest blvd, Allen Tx
When: Wednesday 22nd, 6:30pm
And Saturday 25th, 9am
I love this quote/paragraph about bananas...
"If you like bananas, go ahead and eat them. They are cheap, convenient, tasty, and despite having some natural occurring sugar, they are pretty good for you. If bananas are the worst thing you eat all day, I want to see the rest of your impeccable diet. Chances are you’re eating some other sh*t that is worse." -Dr. Spencer Nadolsky (The Doc who lifts)
Does dairy increase mucus production? This article has some interesting takes on the subject. My favorite was a study where researchers infected 60 people with a cold, had them live together, and among other things, told them to save their tissues in zip lock bags for analysis. Who thinks of this stuff?
well.blogs.nytimes.com The belief that milk makes us phlegmy is so common that our expectations can skew the results of studies.
According to this article, 200-minutes of sex will burn just as many calories as a 30-minute run. Spread the word!
1843magazine.com What form of exercise burns the most calories?
Here's a good article about nutrition for bone health. Lots of great take-aways. For example, did you know that spinach is high in oxalates, a substance that prevents us from absorbing and using calcium? The more you know...
precisionnutrition.com Strong bones are crucial to good health, and good nutrition is crucial to strong bones. Find out what you need to protect the health of your skeleton for years to come.
My thoughts on most "cleanses and detoxes" are best explained in this 4-minute video by Dr. Mike Isratel. He is a professor of exercise science at Temple University and was a sports nutrition consultant for the U.S. Olympic Training site in Johnson City, TN.
Note: At first glance, you'd look at this guy and think he's a scary meathead. He's not. I highly recommend any of his content.
Cleanses and Detoxes...Useful or Bullsh*t? Learn more in Scientific Principles of Strength Training: http://store.jtsstrength.com/products/scientific-princip...
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Curves - East Allen
East Allen TFC at Lovejoy High School MTT at 5am!
Our mission is to develop, promote, and regulate a fitness lifestyle for youth and families to mitigate and eliminate obesity.
CrossFit Allen is a fitness training facility that offers group classes and personal training for all levels. Includes kids area and climate controlled.
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Private Personal Training for all fitness levels.