fitness salt lake city

5 Great Reasons to Exercise

Published by taylor on 17th October 2018

What’s up Allies?!

Here you go, 5 motivating reasons to start a challenging exercise program today:

Exercise makes you feel better about yourself.
Exercise improves your mood.
Exercise reduces the risk of chronic disease.
Exercise eliminates unwanted pounds.
Exercise improves longevity.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

We look forward to hearing from you!

-Team Iron Allies

http://ironalliesfitness.com

ironalliesfitness@gmail.com

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3 Ways Exercise Makes You Feel Better

Published by taylor on 13th October 2018

What’s up Allies?!

When we talk about the benefits of exercise, looking better gets the most attention.

Burning off unwanted pounds is a great thing, but let’s not overlook a more immediate benefit of exercise.

Exercise transforms how you feel—with a quickness.

It’s true. While sustainable fat loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body.

Here are the top 3 ways that your body will feel better with exercise:

1) You’ll Have More Energy

How are your energy levels these days?

(And I’m talking about natural energy, not energy manufactured by caffeine.)

Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step?

Or do you hit snooze half a dozen times before getting up and dragging through your day?

While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.

How does spending energy create more energy?

“(Exercise) literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger,” explains Samantha Heller MS, RD.

Research consistently concludes that regular exercise increases energy levels and reduces fatigue.

2) You’ll Have Fewer Aches and Pains

When your life becomes sedentary (this means you are inactive for most of the day) then you’ll quickly find your body developing aches and pains.

You’ll feel it when you stand up – a throb in your back, creaking in your knees and stiffness in your legs.

This is pain due to underuse.

Your body was meant to move!

Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you’ll be moving smoother and with less pain than ever before.

3) You’ll Feel Happy and Confident

It’s hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does.

Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.

Do you remember how that accomplishment made you feel?

You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.

When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.

From now on we want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.

Instead, look at exercise as a complete life enhancer.

We would love to get a call, text or an email from you.

Reach out to us here at Iron Allies Fitness and we will show you how to integrate a consistent, challenging exercise routine into your lifestyle so that you’ll begin to reap the benefits of an energetic, more confident you.

Don’t wait to begin enjoying the benefits of an active lifestyle – call, text or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

We look forward to hearing from you!

-Team Iron Allies Fitness

http://ironalliesfitness.com

ironalliesfitness@gmail.com

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Are You Still Doing This To Yourself?

Published by taylor on 12th October 2018

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What’s Up Allies?!

Today we want to give you some easy-to-implement healthy nutrition advice that will help you start to shed those extra pounds of fat you may have been putting on 🙂

Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.

Where’s that sweet tooth gotten you?

Into pants that are another size larger. Into your doctor’s office for another lecture. Into a body that you no longer enjoy, love or respect.

Yes, sweets are delicious and tempting, but the life-long repercussions of over-consuming these foods regularly far outweigh the momentary pleasure.

So to help you in the battle against your cravings for sweets we have identified 5 sweets you should ditch, and a healthy substitute for each. 🙂

1) Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Not to mention that Halloween is right around the corner. Don’t use this holiday as an excuse to binge on candy all month.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

It will also mess with your energy levels causing huge dumps of insulin into your bloodstream which will make you lethargic and tired and start the roller coaster of sugar and caffeine ups and downs.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened or a small square of very dark chocolate (at least 72% cocoa content).

2) Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are loaded with refined sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself out of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

Another option is to go on the loads of recipe blogs out there on the internet and search for gluten free, high protein, low sugar baked goods recipes; yes! they do exist!

3) Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist, butt or thighs. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla or chocolate protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4) Ditch this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of refined white sugar. That’s more sugar than you should consume in a full week!

Soft drinks are something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier (not to mention how addictive soda can be).

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

We have also found that most people just like the refreshing feeling of the bubbles. So try a sparkling water infused with natural lemon or lime flavoring and you’ll find your cravings are usually eliminated.

5) Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

You can still have smoothies. You just need to be mindful of how much fruit you are adding to your protein shakes or smoothies. Also, don’t load up on processed sugar filled yogurts in your smoothies. Protein shakes and smoothies can be great! Just stick with low sugar, high protein, high greens, no more than 1 serving of fruit, and add in some healthy fats like peanut butter, almond butter, chia seeds, or flaxseed.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you.

Imagine how much happier and healthier you will be!

Eating healthy is only half of the battle though when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging workout program that promotes metabolism through lean muscle mass and helps burn off unnecessary excess body fat leaving you feeling tight, lean and fit!

For an exercise program to be challenging it must always be changing to prevent you from hitting a plateau and no longer seeing results. That’s why the programs we design at Iron Allies Fitness are always focused on progression and periodization; in other words, they are designed to blast through plateaus!

It’s our goal to get you into the best shape of your life. That is why we have dedicated our lives to being fitness coaches!

You WILL see sustainable results with our program.

Don’t believe us? Still skeptical? Or are you just a little intimidated to get started? No problem!

Come join us for a FREE week of group training classes AND a 1-on-1 private coaching session completely on us!

And no, there is NO catch. We believe in helping others first by providing value up front without expectation in return and if you decide you want to work with us that’s great!

Text, call or email us today to schedule your first class!

Or click here to book your first class yourself!

We look forward to helping you!

– Team Iron Allies Fitness

ironalliesfitness@gmail.com

801-263-5336

http://ironalliesfitness.com

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The Real Reason You Can’t Lose Weight…

Published by taylor on 11th October 2018

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What’s Up Allies!?

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Tony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don’t give up, then you’ll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Eat lots of lean proteins and wholesome naturally occurring carbohydrates and healthy fats.
Vegetables, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it attainable, rather than feeling monumental? Focus on your goal and the reason WHY it’s important to you when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising eating right, and staying connected to why it is important to you; plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with us at Iron Allies Fitness, your local fitness experts, if you want a proven program that works and is sure to help you achieve the results you want.
We are passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes or trying to do it on your own.
When you start a program with us, you suddenly have the upper hand on healthy sustainable fat loss. We’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts, helping you with nutrition and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last fitness program that you’ll ever need to do.

Text, call or email us today to schedule your first free workout!

We can’t wait to hear from you!

– Team Iron Allies Fitness

801-263-5336

ironalliesfitness@gmail.com

Click here to book your first FREE coaching session!

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3 Dinners You Can Throw Together After Work

Published by taylor on 10th October 2018

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What’s Up Allies!?

Having a busy day with work and errands and meetings? You aren’t alone. Many of our clients have expressed they simply do not having enough time at the end of their day to cook a healthy dinner or their just plain exhausted from their day so they aren’t motivated to cook.

This “I’m-too-busy-to-cook” mentality leads to unhealthy dinner choices from restaurants and fast food chains. And like we’ve told you before, you can exercise every day, but if you overeat (especially with unhealthy food choices) then you won’t achieve the results that you want.

Today we have 3 quick dinner solutions for you to use on those busy weeknights when you’re tempted to grab a less-than-healthy dinner from a to-go joint. These dinners are both tasty and fitness friendly, so you can stay on track with your results.

Go-To Quick Dinner #1: Honey Mustard Chicken

4 large bone-in chicken thighs, skin removed
¼ cup Dijon mustard
½ teaspoon minced garlic
½ teaspoon dried marjoram
1 Tablespoon honey

Preheat the oven to 375 degrees F. Rinse the chicken and pat dry.
Combine the mustard, garlic, marjoram and honey together and evenly spread the mixture over each chicken thigh. Place the chicken in a glass casserole pan.
Bake for 45 minutes, or until cooked through. Enjoy!

Go-To Quick Dinner #2: Leftovers Frittata

4 eggs
¼ cup milk or broth
¼ teaspoon dried thyme
1 cup chopped and cooked meat and/or veggies (use leftovers!)
Olive oil spray

In a large bowl beat the eggs, milk, thyme, and meat and/or veggies.
Place an 8-inch non-stick skillet over medium heat until hot and coat with the olive oil spray. Pour in the egg mixture.
Cook over medium-low heat for 8-10 minutes until the eggs are set. Place under a broiler for 3-4 minutes, until the top is golden. Cut into wedges and serve. Enjoy!

Go-To Quick Dinner #3: Pan Fried Salmon

4 (6 oz) skin-on salmon fillets
sea salt and black pepper
2 Tablespoons olive oil

Dry the salmon fillets with paper towels and season on all sides with salt and pepper.
Place the oil in a large skillet over medium-high heat until shimmering. Reduce the heat to medium-low and press the salmon fillets in the pan, skin down. Press down firmly for 10 seconds on each fillet.
Cook for about 7 minutes, until it lifts easily out of the pan without sticking. Flip and sear the other side for 20 seconds. Serve immediately. Enjoy!

We hope you enjoy these quick ‘n’ healthy dinner recipes that are designed to keep you on track and eating healthy even on the busiest of days!

Remember that you can’t just diet your way to a great body…you MUST exercise! The right workout is vital to getting and staying in phenomenal shape – and we here at Iron Allies Fitness are here to help you do just that!

Text, call or email us right now to try us out for an entire week of free unlimited group training classes AND a private 1 on 1 coaching session!

Let’s get you into the best shape of your life!

Click here to schedule your free coaching session and free week of classes!

Talk to you soon!

– Team Iron Allies

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5 Habits That Cause Belly Fat

Published by taylor on 3rd October 2018

What’s up Allies!?

There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.

If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.

Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge…

Belly Fat Habit #1: Too Much Sugar

Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.

Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.

Belly Fat Habit #2: Daily Dessert

There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat.

Forget eating dessert everyday. Save desserts for special occasions, and stick with fresh fruit as your daily after-meal sweet.

Belly Fat Habit #3: Bad Snacking

In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat.

Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely.

If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery.

Belly Fat Habit #4: Daily Alcohol

Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)

Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.

Belly Fat Habit #5: Lack of Exercise

This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.

We here at Iron Allies Fitness are here to help you simply and easily burn all of your unwanted belly fat. It’s back to school time, which is a perfect time to begin an exercise program that really works – and our programs have been proven to be the most effective for sustainable, healthy, lean muscle development and fat loss. so let’s get going!

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

We look forward to hearing from you!

– Team Iron Allies

http://ironalliesfitness.com

ironalliesfitness@gmail.com

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What To Do When The Scale Won’t Budge

Published by taylor on 6th September 2018

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What’s up Allies!?

Okay so today we wanted to run some ideas by you.

If you aren’t seeing the scale move or your clothes fit better, it may be due to these culprits.

If losing fat were easy then we’d all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge for you then read on for an explanation:

Possibility #1: You’re Not Eating ENOUGH Calories

Contrary to popular belief that you need to be in a large caloric deficit, (though this does have some truth to it), if you are chronically not eating enough calories (eating less than your basal metabolic rate) it can actually inhibit your fat loss goals. Eating below your daily minimum calories chronically for a long period of time actually causes muscle loss, high stress levels and ultimately fat storage. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check use our proprietary nutrition calculator to help you determine your basal/resting metabolic rate which is the minimum calories you should eat each day. Here’s the link:

https://ironalliesfitness.com/nutrition-calculator/

Possibility #2: You’re Eating Too Many Processed Carbs

Processed carbs and simple sugars will promote fat storage quicker than you think. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet. Processed carbs are essentially any carb based food that comes in a package and doesn’t look like the food should in nature.

Possibility #3: You’re Doing Too Much Cardio

If you’re doing hours of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat. It also can shave off precious muscle mass over time causing your metabolism to slow down.

The better route to go for cardio is 30min of a hike or incline walk, or better yet, high intensity interval training (HIIT) which consists of a burst of intense activity for 1 min with 2 minutes of low intensity recovery repeated for a total of 20min only 3x per week. Try that next time 🙂

Possibility #4: You’re Not Getting Enough Sleep

You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an huge impact on your hormone levels, and hormones are a huge factor when it comes to losing fat. It also limits your ability to recover from the stress of your day and exercise and it slows down and limits the amount of protein synthesis (muscle repair) that takes place during sleep. Lack of sleep can contribute to chronic stress levels making it difficult to lose fat.

Be sure to get a full 8 hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein

Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Be sure to not just eat fats and carbs as snacks. focus on getting high protein snacks and meals as well.

Possibility #6: You Eat “Diet Foods”

I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage. Sure a supplement here or there can actually be helpful, but if the bulk of what you are eating is packaged, processed, powdered, capsulated, or comes out of a container and doesn’t look like any food in nature, it’s not going to help you with your fat loss goals in the long run; No matter what the food or supplement companies claim.

Honestly, the best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed. and to commit to a sustainable exercise program based primarily in resistance or weight training and interval training.

If you are still reading and you find you are still struggling to hit your fitness goals, send us a text or email or give us a call!

We here at Iron Allies Fitness are here for you! We specialize in healthy, effective and sustainable fat loss and lean muscle development. We know exactly what is missing from your diet or program that if put in place will make a serious positive impact on your results.

Don’t wait another month, week, day, or even another hour to take action. Cause let’s be honest, if you keep putting it off…you’ll never do it.

We are here now, and we are ready and excited to help you see your goals through! Let’s do this!

Click here to join us for a FREE week of UNLIMITED group training classes and a 1-on-1 session!

Talk to you soon!

– Team Iron Allies

Iron Allies Fitness

3844 S 300 E Salt Lake City, UT 84115

801-263-5336

ironalliesfitness@gmail.com

http://ironalliesfitness.com

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Beware of These 6 Dieting Mistakes

Published by taylor on 4th September 2018

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It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would. It may be because you’re consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories

It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, almond milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just additional calories being layered on top of the food you eat and hindering your fat loss goals.

Mistake #2: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is only the size of your fist; maybe a little bigger. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #3: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #4: Blaming Your Genes

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their ‘genes’

We hear this excuse all the time, ‘that’s just my genetics…’ ‘it’s just my body’s set point…’

Though there is SOME truth to genetics playing a role in your body type, it is not an excuse to not do anything and give up. In fact, most people think that genetics plays a bigger role and has a bigger impact on the way they look, feel, perform, etc than it actually does.

Mistake #5: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.

Mistake #6: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while, but in moderation.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!

So here is your ticket to success:

Stick to a sustainable, healthy diet. Maintain a proper resistance training and sustainable cardio program frequently and consistently over a long enough period of time. Get ample sleep, stretch and recovery time. Control stress levels. Seek help and guidance when needed.

That is the ticket to healthy sustainable fat loss and lean muscle development.

Text, call or email us today to get started on a fitness program that will truly improve your quality of life, your body, your confidence, your health, and the way you feel.

Claim your FREE week trial of UNLIMITED group personal training classes here!

Talk to you soon!

– Team Iron Allies

Iron Allies Fitness

3844 S 300 E Salt Lake City, UT 84115

801-263-5336 (text or call!)

ironalliesfitness@gmail.com

http://ironalliesfitness.com

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5 Myths About Strength Training

Published by taylor on 31st August 2018

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What’s Up Allies?!!

Okay, so we’ve got to warn you. There are bogus rumors going around about strength training.

The truth is that strength training is one of the absolute BEST things you can do for your health and appearance regardless of whether your goal is fat loss, developing lean muscle or both.

If you’ve fallen for these 5 myths then you’re missing out on serious potential results.

Myth #1 Muscle Turns Into Fat (or vice versa)

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. And the more muscle you have the easier it is to burn fat!

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains. A pound of muscle burns 10-20 and sometimes even more calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, or if they lift weights they will immediately become ‘bulky.’ This simply is not true. It takes years of dedication to seriously challenging weight lifting, eating substantial amounts of calories, supplement use, and many athletes sometimes actually use steroids/hormones/drugs in order to bulk up.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort for an extremely long time. Let’s be honest many men even struggle to put on muscle mass and they have about 10x the testosterone as women. So put your fears aside about getting bulky if you lift weights.

And let’s be honest on another thing…the athletic figure of a recreational female weightlifter is every bit feminine, attractive, and just downright impressive!

Myth #4 Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

And we can tell you, some of our most amazing client transformations have been with clients in their 60’s!

Myth #5 Use Light Weight and High Reps To “Tone”

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated and debunked. These high repetitions will increase your muscular endurance and made add tiny bits of muscle over a long period of time but you simply won’t see the tight lean muscles you want unless you actually lift very heavy challenging weights for repetitions between 1-8 reps; sometimes 10-12. Another added benefit of heavy resistance training is that it increases your metabolism dramatically when you have more lean muscle mass which means you can burn more fat and have more freedom with food.

We hope this article helps in your fat loss and muscle development goals!

Now, if you are struggling to see results or you need some accountability or just need to be pointed in the right direction, come join us for a FREE week of unlimited group personal training classes and a private 1-on-1 consultation at Iron Allies Fitness!

Click here to claim your free week of unlimited classes and your free private session!

You can also text, email or call us today!

801-263-5336

ironalliesfitness@gmail.com

ironalliesfitness.com

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Your Excuses Are Killing You

Published by taylor on 31st August 2018

Okay so today we want to call you out on something…

Stop making excuses when it comes to your health and fitness. We know it’s hard, we have had to make sacrifices of our own as well. Work, time, money, kids, family events, temptation, peer pressure, etc. They are all excuses.

An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the fat and building the muscle. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?

Don’t allow excuses to run your life any longer.

If you are new, you need help, don’t know where to start, or simply need accountability and motivation, reach out to us here at Iron Allies Fitness!

Click the link below to schedule your Free Week Trial and get a 1-on-1 Fitness Assessment as well!

Click here to claim your free week trial! (no strings attached)

-Team Iron Allies Fitness

ironalliesfitness.com

ironalliesfitness@gmail.com

801-263-5336 (text us!)