ONE55 health & fitness

by Karen Lirio
This is for guys AND girls so don’t be shy! If you are looking to make serious progress, in the shortest amount of time, then there are certain exercises that you need to turn into training staples.
Here are my super 7, and the 7 reasons you should do them.

Motivation, intensity and attitude are all “buzz” words we all associate to our personal fitness regime. Our expectation is that we see immediate results for our strenuous workouts as we shock our body into drastic changes. But why is it that we are always at the start of a fitness regime hard pressed to see results? 

by Karen Lirio
Want to cut weight like a fighter, increase your performance, feel healthier and be stronger? Then maybe a Fighter Diet is for you! 

by Karen Lirio

Usually I just say fiction, to keep it simple, but today I’m going to trust in the intelligence of my fellow man (and woman) and try to set the record straight.

Yes, you can clean bulk, but clean bulking is not what most of you think it is. I’m sorry but, if your abs are showing you are not growing!

Clean bulking refers to eating “clean” to put on quality lean muscle, it does not mean walking around with a six pack while trying to put on lean muscle mass.

by Karen Lirio (Dedicated to Fay)
The likely hood of you achieving your health & fitness goal, as with any goal, comes down to how badly you want it. If you want something badly enough, you will find a way to get it. “Where there is a will, there is a way”. This is a tried and true principle that has been proven over and over again. This is how entrepreneurs make their millions and athletes break records.

by Karen Lirio

A whopping 75% of your success in the gym is determined by what you eat, regardless of whether your intention is to lose body fat or gain lean muscle mass, hence the saying, “You are what you eat.”

by Karen Lirio

Ever wondered why we insist on having the music cranked up on the main gym floor? The very same reason that 30% of our Members are addicted to Group Fitness Classes! Loud and fast music disassociates you from the pain, puts you in the right frame of mind, helps maintain your training intensity, and is scientifically proven to increase your strength.

If you don’t believe me, then check out the following Top 5 benefits of training to music by Michele Silence, MA of thedietchannel.com.

by Karen Lirio

New Year Resolutions are so synonymous with failure that most people simply don’t make them anymore. Sadly, the start of a brand new year is in fact a perfect time for fresh starts. The trick is to make your New Year goals, SMART goals. This is particularly true if your goals are health and fitness orientated.

by Karen Lirio
Yes steroids work, and yes steroids have very serious side effects. Here is what they can do for you, and what they can do to you.
The first thing that you should know is that just as there is no miracle weight loss pill, there is no miracle muscle growth pill. Steroids work by allowing you to train longer and harder, they don’t make you grow just by taking them!

by Karen Lirio

The answer to this one should be easy. . .both! But what if you don’t have time, or the motivation, for both?

Weight training coupled with diet and cardiovascular exercise (cardio) has been clinically proven to burn more body fat than cardio and diet alone. When it comes to fat loss however, most people still embark on a cardio and eating plan with no consideration to weight training at all, or with the idea that they will weight train later to “tone-up”.

by Karen Lirio

What would you say if I told you that you need to eat lots to lose lots?!

The digestive system is a complex combination of mechanical and chemical processes that are designed to work together to control nutrient intake for optimal health. There are different schools of thought regarding what makes us eat, what makes us stop eating, and what controls our metabolism, but there is an undeniable correlation between the stretch receptors in our stomach and our body weight.

by Karen Lirio
Plastered all over women’s fitness gear at the moment are revolutionary statements designed to take the focus off losing weight and put it onto creating a stronger healthier you instead. While it may still be too soon for women, and men, to forgo their pursuit of physical perfection for physical fitness instead, I have noticed a distinct trend away from weight loss and onto losing body fat instead. While this is a distinct step in the right direction, it still leaves us open to the obsessiveness that makes us give up completely or simply go way too far!

by Karen Lirio
There are so many acclaimed “Super Foods” out there that I had trouble limiting my list to just ten. My final selection is steeped in tradition, supported by science, stolen from Natural Athletes and personally tried and trusted. In no particular order, the winners are:

By Karen Lirio

I am a huge advocate of using Natural Bodybuilding techniques to help everyone achieve their goals. Most of us are after all on the same quest for a better body. The two most significant things that we can take from Natural Bodybuilding being the type of Training that is employed and the Diet. This blog is all about the diet.

by Karen Lirio

Any sound eating plan, and well prepared training program, can help you achieve your goals. But if you really want to up the ante then training for your specific Body Type can give you the edge. Below are the basics, but this is definitely something that you should consult an exercise professional on if you want to give it a go 

by Karen Lirio

Anabolic Injection, 1MR, Pink Magic, Monster Mass, Meltdown. What on earth are these things, what do they do, and should I be using them?

BurnsHabits are those things that you do without thinking, things like setting the alarm, cleaning your teeth, doing the, laundry, and feeding the dog. Things that should be habits are activities that you either want to do for an extended period of time, or activities you want to do frequently even if only for a short period of time.

by Karen Lirio

Personal Trainers are faced with a mired of frustrations when it comes to helping their clients achieve their goals, none of which are the clients fault of course, they are simply the result of them not being diet and exercise savvy….. yet. One of these frustrations is clients waiting until summer to get ready for summer! If only it were that easy, and that quick. Unfortunately what takes us years to pile on, one kilogram at a time, takes almost as long to peel back off.