Blueberries Possess Antioxidants Properties

Blueberries, are a powerful food that your immune system and overall health can truly benefit from.

You can benefit from consuming Blueberries in several ways.

  1. They are a fruit that has carbohydrates.
  2. They also produce energy from sugar.
  3. The best quality of blueberries are that they full of antioxidants.

The Anthocyanidins found in Blueberries is the antioxidant that helps fight free radicals, and can help stop the damage to muscle cells. They also help boost brain function for better performance mentally and physically.

Blueberries were tested for their effects on the Human body.  The results were published by the Journal of Molecular Nutrition and Food Research. By using damaged tissue and combining it with all different fruits extracts. The blueberry extracts alleviated the damage better then any other fruit out there. The research also found that when eating blueberries with dairy, dairy can interfere with the effects of the antioxidants for the body to use. So don’ eat them with dairy to get the antioxidant benefits.

Each cup of blueberries has

  • 83 calories
  • 1gram of protein
  • 21 grams of carbohydrates
  • 0 grams of fat
  • 150 mgs. of Anthocyanidins

Eat 5 to 6 servings of fruits and vegetables daily. This will help you loose weight, stay healthy, and reach your fitness goals.

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Circuit Training

If your want to try something new to your work outs and get into better cardiovascular shape by burning more calories then you can ever remember?

Try circuit training, as one of your work out sessions.  There are a lot of different ways you can do a circuit routine.

With this version of circuit training:

  • You are going to do one set per body part
  • You will do 10 reps per body part
  • You will work your entire body in one rotation, with little to no rest in between your sets.   This is called a giant set.

This will keep  your body in an aerobic state, keeping your heart rate at a higher level to help promote more fat and calories to be burned. This form of workout will allow you to  lose more weight and get into better shape.

A basic weight training routine would consist of about 3-4 sets per body part and 8-12 reps per set. With about 45 sec to 1 min rest in between sets.

  • For beginners , try 5 rotations of your entire body, do 10 reps per set
  • For an intermediate level workout, try 5-10 rotations of 15 reps per body part
  • For advanced circuit training workout, try 10 rotations of 20+ reps per set
  • Hardcore, do 20 rotations, of 20 reps!

Try to do your body parts in this order. Do abs, then chest, back,bis, tris, shoulders,traps, quads, hamstrings, and calves.

If you do this work out. You will lose more fat, burn more calories, get your muscles to have increased stamina and your lungs to be in better cardiovascular condition. You will make improvements in your health, the way you look and feel.

Let me know how you like this routine.

I can customize any routine, for any type of person or athlete.

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Nutritional weight loss tip of the week – Oysters

by Charles Mihlstin

Oysters, If you like to eat oysters , can help add power to your workouts, and eat some healthy.

Oysters are healthy and can  help you loss weight, fat. Ounce for ounce, no other food can compare to the amount of zinc found in a oyster.  About 6 medium oysters contains about 77 milligrams, which is 7 times more than the daily  requirement for men. Zinc is an essential mineral for so many of the  cellulars metabolism.

It is also important for maintaining good  testosterone levels. You will want as much testosterone has your body can produce naturally. Testosterone is the most anabolic hormone your body produces. That means the more testosterone you have in you body, the bigger and stronger you can get.

Good quality food, means high performance from your body, better work outs and the end result is a better body.

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by Charles Mihlstin

You might already know this, that dark green leafy vegetables like spinach are very healthy, have high nutritional values, and are quite beneficial for your body.

Spinach promotes improved muscle strength. In test tube study, at Rutgers University, in N.J., studies show that treating human cells with a compound found in spinach (phytoecdysteroid), increases protein synthesis by 20%.

Studies also show that it increases grip strength. Phytoecdysteriod acts like a weak steroid to help increase growth and strength. Studies not yet determine how much spinach is needed to have this effect on  a person, but adding this food to your diet or weight loss program can only have a positive effect on your health.

Spinach is a good antioxidant, has well has having vitamin K, fights free radicals, helps fight prostate cancer and controls blood sugar levels.

In the cartoon, Popeye the sailor, Popeye ate spinach and got bigger, stronger. Amazingly, this was the movie industry’s attempt to use a cartoon to help get kids to eat their spinach.

Green leafy vegetables, like spinach, should be in  every ones diet. The more vegetables you eat, the healthy your diet will be. You can reek the rewards of spinach or other greens by adding them into your foods, cooking with them, and eating green leafy vegetables several times a day.

To Your Heath.

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How to get started working out

by Charles Mihlstin

How to get started working out even if you do not belong to a gym or have a set of weights.

Starting out on a fitness program can be very simple.

Using your own body weight will be enough resistance to start the exercise program.

Each workout will begin the same with a warm up, like walking in place, on a treadmill, or around the neighborhood. 5 min should be good. Raise your knees high so we can get a good warm up.

Next, you will want to stretch out your body or at least the body parts you are going to work out that day.

Why you ask? You can injure or tear muscle tissue if you attempt to use or stretch a cold muscle. After a few minutes of a simple activity, your muscles will warm up from the increased blood blow and a warmed up body becomes more flexable, You will have a better work out, with less chance of injuring yourself and of course better results.

Now to begin the core - We will focus on 3 or 4 body parts per work out. Doing three (3) sets per body part and 10 -15 reps per set.

We will start off doing chest, biceps, and triceps on one day.

  • We sill start by doing one of the most familiar exercises – push ups. Even if you have to do them on your knees
    Push ups performed by Charles Pushups by Charles
  • The next exercise will be triceps pushes on a chair
    Off the side of a chair. Face away form the chair like your going to sit, just put your hands on the edge of the chair, and drop your body, but only moving at the elbow joint and go up and down.
    Tricep exercise performed by Charles - Broward Fitness Trainer Tricep exercise performed by Charles - Broward Fitness Trainer
  • Then biceps curls, you can do these standing or sitting. If you do not have light weights like dumbbells, you can use water bottles.
    Bicep Curls using plastic bottles Bicep Curls using plastic bottles

On next workout day, were going to focus on legs. quads, hamstrings, and calves.

  • Start by doing squats
    With squats place your feet shoulders with apart and keep your back straight, only move at the knees,  bring your lower torso down so it is parallel to the ground and then back up.
    Squats performed by Charles Squats performed by Charles
  • Next are stiff leg movement. Stand straight up with a very slight bend in your knees, keep your back straight and only bend at the waist till you are about  parallel with the floor. You should feel it pulling in your hamstrings and a little in your lower back.  Hold for a moment and then come back up.
    Stiff Leg for back and hamstrings Stiff Leg for back and hamstrings
  • Finally calves raises, you can use  a step in your house. Put your feet on the end of the step, with only your toes on the edge and Lifting up and down, till you feel a nice burn.
    Calf Raises for building calf muscles Calf Raises for building calf muscles

Finally, on the third workout day, were will be doing  back, shoulders and abs.

  • Try doing pull ups even if you have to use your legs to get your self up.
    Hands should be about a shoulder’s with apart. If you are having problems with this exercise  – it’s ok to use your legs to get up.
    Pull Ups by Charles Pull Ups by Charles
  • Next do shoulders presses, you can use the water jugs if you want.
    To do a shoulder press, sit on a chair and push your hands straight over your head with light weights, till you have full extension, then back down.
    Shoulder Press by Charles Shoulder Presses by Charles
  • Finally, ab crunches.
    Lay on the floor with your knees bent about 90 degrees, keep your head straight and never dig your chin into your chest. When crunching up exhale out all your air to get a good contraction.
    Stomach Crunches with Charles Stomach Crunches with Charles

It should only take you 20 min to do each work out. When your done you can always do 5-10 minutes of cardio to burn additional body fat.

  • You can walk in place
  • Do jumping jacks or
  • Walk around the neighborhood

Every 2 weeks, do an extra set or increase the reps, so you can keep getting results, other wise you might hit a plateau.

Make sure you use proper form – it’s very important.

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H2O and it’s Importance to the Body

by Charles Mihlstin

Drink plenty of water as part of yur diet and exercise programWater, it’s possibly the single most important element in the world to help sustain life. Almost every living thing on earth needs water to sustain life or flourish.

Let’s say you have an individual that weighs 120 lbs. Approximately, *60% of their weight is water, and most of that is inside your vital organs. Every inch of your body has some amount of water in it.

Water is essential for hydration, detoxification, and cleansing the body. When we work out, we expend energy, we start to sweat and our body starts to demand more fluids. Now, if your in a hot climate and were working out, the body demands even more water or fluids. So drink plenty of fluids before, during and after you work out especially in warmer climate areas.

Diabetics (Hyperglycemia, or high blood sugar) understand the importance of drinking water, because their bodies do not utilize glucose effectively. Their bodies have trouble controlling glucose levels in their blood. So the water they drink helps dilute the glucose and keep the glucose level down.

Everyone should consume a certain amount of water ever day, depending on your body weight, your workout, or the amount of perspiration you sweat.  The daily water consumption recommendations* are 3 liters per day for males and 2.2 liters per day for females.


Drink to your health!

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Your Weight Loss Program

by Charles Mihlstin

The secret to controlling weight is to eat many smaller meals throughout the day versus 2-3 meals a day.

The fact is, your breakfast is the most important meal of the day. It’s the first meal of the day and it sets precedent for all the other meals to follow. If you missed breakfast, your already behind the eight ball.

The ideal number of meals to eat every day are 5-7.   Say your one of the thousand of people that don’t eat breakfast – just lunch,  dinner, and maybe a snack. Let’s say you ate dinner around 8pm last night. You went to sleep, woke up, went to work, and didn’t eat till lunch, and it’s 12:00 the next day. You just went 16 hours with out eating anything!

Do you know what you just did to your metabolism? You just shut it down – your metabolism and the potential to burn body fat effectively.

To make your weight loss program successful. You must eat small balanced meals with the proper nutritional value 5-7 times a day.

If you don’t eat 5-7 meals per day, you won’t get the steady stream of nutrition to fuel your body’s ability to feed itself and keep your metabolism working at higher rate. The results of not eating these more frequent smaller meals will only slow the metabolism and physical improvements your looking for.  In some cases a slow metabolism will almost stop any physical changes.

By controlling your diet and increasing your exercise, you will be on the road to loose weight and change your shape. The more times you eat smaller balance meals, the faster you can speed up your metabolism.

The nutritional values are different for each person. The following factors can effect your Nutrition:

  • If you are male or  female
  • Your age
  • Athletic ability
  • Medical conditions
  • Any additional special needs

It takes knowledge and experience to find the proper balance of nutrition that will be best combination for an individual.

To get started, you should eat 5 small balanced meals daily. These meals should be designed for your fitness or weight loss goals. Remember, portion control is essential to establish a foundation over your eating habits. If the amount of food is bigger than a desert plate, you are probably eating too much food.

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Why Hire a Personal Trainer?

by Charles Mihlstin


A Personal Trainer possesses the knowledge of what you need to do to attain your desired fitness goals.

Lets start by saying its hard enough getting into shape when you are doing all the things right. When one or more fitness or nutritional components are missing, the more it will impact your fitness results. Your results will become less noticeable or even experience a negative result, such as an injury from improper technique.

How Much Technique Do You Perform in Your Exercises?
Your exercise technique is as important as the quality of your results you want to gain. The less technique applied to your form, the less results in your appearance! Sloppy technique can ruin the best of efforts. It’s all about the body alignment and the careful focus of muscle isolation. How your muscles work together for movement is critical to understand. That is but one reason why you hire a qualified personal trainer. Their knowledge will help you make these types of adjustments to your exercises so you can gain the desired results safely and effectively.

What Do You Eat?
Diet is a critical component of your exercise regiment. Eating the wrong foods can set you back, even though your training like an Olympic athlete. A fitness professional with a nutrition background, can help guide you on how to balance your diet and select the foods that can  properly build your body and get maximum performance out of your work outs and yourself.

When hiring a personal trainer it’s like going to school. You want to learn as much as possible from a good teacher. The more you understand about the human body, nutrition, and the way resistance training works, the easier it will be achieve the results you desire. The best part about having a personal trainer are the results – you learn to eat healthy and get in shape in a safe and more effective way. Learning safer effective ways to workout and eating the proper foods will make the effort worth it and most importantly – saving yourself time in poor eating habits and wasted hours of doing exercises in an unproductive way.

You can measure the worth of a personal trainer by the changes in your body, physical condition and the way your clothes fit.

If you live n the Broward area – You are welcome to contact me for a free phone consultation.

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Proper Weight Loss

How to get the most out of your weight loss program.

When you loose weight you want to loose body fat. When getting into shape you want to do it properly by building lean muscle to burn body fat.

Why? Muscle is your body’s fat burner. When loosing weight you want to maintain or gain more lean muscle.  The more lean muscle you develop on your frame the more body fat you can burn – it burns 24 hours a day – 365 days a year.

Please listen, and understand that cardio exercise is an important part of getting into shape. But without including a balanced diet and resistance training, your only getting a small piece of the pie. There are so many other aspects of the puzzle that if you only do cardiovascular movements to get into shape, your results will be limited. You will hit a plateau and the results stop. When you get all the pieces of the puzzle. Your start to burn body fat, get leaner, start to look and feeling great. Then your getting the most out of your weight loss program.

Please note: If you are already doing  cardio exercise, please be sure to stay within your THR ( target heart rate). If you are out of your THR,  you will burn even less fat. So stay with in your THR for maximum results.

Don’t get me wrong – Cardio exercise is important, but without proper nutrition  and resistance training (weight training),  you won’t get great results.

Have you ever watched the Biggest Loser? They create workouts using a combination of Resistance training, Cardiovascular Exercise and a balanced diet to see results. In this case, to get these huge drastic results by training hard everyday, so hard that a doctor is on standby monitoring their health. I do not recommend this form of drastic weight reduction, I like to see a gradual and steady weight loss, so your body adjusts to the new diet and exercise program.

Proper resistance training is the best place to start  for weight loss, muscle building, and fat burning. Again, if your goal is to loose weight – building lean muscle is the first step in your exercise program. Once you start this process, you will certainly burn more body fat.

When you go into the gym next time look at the people weight training and then look at the people just doing cardio. The best bodies in the gym are working out most of the time, and the worst or fattest bodies are doing cardio almost all the time. Don’t be a slave to cardio.

Once you balance your diet and set nutritional goals for weight loss, you should start doing some form of resistance training. Start building your basic foundation muscle groups so you can take the next step to begin incorporating some cardio vascular exercise into your program to really turn on the fat burners. It will become a Win-Win situation for you.

Train smarter not harder.

Good Luck and Happy New Year.

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I Got Workout

Don’t let anything get between you and your time to workout. Remember your life depends on it!

Charles Mihlstin, Your Broward Personal Fitness Trainer

I Got A Workout - Did You?

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