Dante Donaldson Personal Training and Fitness

So true!

Price good for groups as well. Space is limited

Only way to get protein is from meat? Not true!

Contact me today to book your Group Personal Training session!

[email protected]

In addition to cost savings, with group personal training you get the added benefit of motivation from both your peers AND me. There is more energy in a group setting and even a little bit of good, old-fashioned competition. It’s just human nature that if the person next to you is giving an all out effort, you are more likely to do the same. 💪🏋️‍♀️🏋️

Pleases message me if your in need of meal prep and healthy eating options.

In honor of someone who means a lot to me...I'm going to say goodbye to some of you...... now I'm watching the ones who will have the time to read this post until the end. This is a little test, just to see who reads and who shares without reading! If you have read everything, select "like" so I can put a thank you on your profile! Cancer is very invasive and destructive to your body. After you have finished your treatment, then, your body wants to go to war with yourself trying to reconstruct all the damage caused by radiation. It's a very long process.
Please, in honor of someone who died, or is fighting cancer, or even had cancer, copy and paste.
They all say: "if you need anything, do not hesitate, I'm gonna be there for you"... so I'm going to make a bet that less than 1/2 of my friends put this on your wall. You just have to copy (not share)!!!
I want to know who I can count on,.... Write "done" in the comment when you do.
To all those who are fighting... I am with you always! I hate cancer!!!

My clients 2 month update. 10 pounds & 3 inches lost

The 10 Healthiest Foods on the Planet
Healthy Food #1: Lemons Healthy Food #2: Broccoli Healthy Food #3: Dark Chocolate
Healthy Food #5: Salmon Healthy Food #6: Walnuts Healthy Food #7: Avocados
Healthy Food #9: Spinach Healthy Food #10: Beans

3. Get More Sleep

You don’t even have to be awake to make losing weight easier. And for seven to nine hours a night, you shouldn’t be. “If you are sleeping poorly, not sleeping enough, or having difficulty going to sleep, you need to address the underlying problem,” Mass says. Case in point: In one Mayo Clinic study, people who got enough sleep consumed about 550 fewer calories than those who woke up about 80 minutes earlier than usual. Getting enough (solid) sleep helps to optimize your levels of the hormones leptin and ghrelin, both of which play a role in regulating your hunger levels and metabolism.

2: Watch your Macros

While your attention is on fat, it’s worth mentioning that you should also watch your intake of carbs and protein. And, no, you don’t have to follow a specific macro split and count how many calories you’re getting from carbs versus protein versus fat, Mass says. Just make sure that whenever you eat carbs, you pair them with fat or protein, she says. Or, ideally, both. For instance, eating an apple with a stick of string cheese will score you carbs, protein, and fat. The combo will help prevent your blood sugar and insulin levels from shooting up and then back down to help you feel fuller, effortlessly cut calories, and make sure your food doesn't wind up as fat.

WEIGHT LOSS
10 Ways You Can Avoid the Gym and Easily Still Lose Weight

1. Fidget

Do you spend most of your day sitting? Sure you do. Luckily, a 2015 study in the American Journal of Preventive Medicine found that fidgeting throughout the day can counteract the effects of sitting disease (ahem, weight gain). That’s something that structured exercise doesn’t even seem to achieve, per a previous Annals of Internal Medicine study. That may be because regular movement, unlike a gym session at the end of your day, keeps your blood more-or-less constantly moving and your muscles working

Step 4
Engage in resistance training three days per week. Resistance training builds lean muscle. The more muscle you have, the more calories you burn throughout the day. Use dumbbells, a stability ball or resistance bands. If you do not have these, performing bodyweight exercises are also effective. Exercises like squats, lunges, chest press, pushups, biceps curls, triceps dips and situps.

Step 3:
Perform cardiovascular exercise to burn calories and fat. The Centers for Disease Control recommends 60 to 90 minutes of moderate-intensity cardiovascular exercise five days per week. Go for a bike ride or run outside.

Step 2:
Consume five to six small meals per day. Eating smaller portions more frequently boosts your metabolism and keeps you feeling full. Cut veggies and hummus or banana are healthy snack choices

4 steps to losing up 32 pounds in 4mos

Step 1:
Revamp your eat plan. Reduce your daily caloric intake by 500 calories. Stay away from high-fat foods, such as chips, cookies, pastries and candy; these foods carry very little nutrition. Instead, eat plenty of fruits, vegetables, lean proteins and whole grains. Drink eight to 10 glasses of water per day.