Temple Builders Fitness Solutions

With Spartan – I just got recognized as one of their top fans! 🎉

WooHoo! Thank you Jesus! the results are in I scored an 87% on the test for my newest cert: Certified Fitness Nutrition Coach.

It was a tough test, well for me anyway. Now I have another tool in my quest of helping others in their Faith and Fitness journey!

God Bless y'all,
Pastor / Personal Trainer
Michael Rodriguez

Hi y'all,

I know with the Holidays and winter being upon us we tend to get super busy and find ourselves grabbing a "quick bite" while on the go.

I came across this article on commonly eaten foods that are actually bad for your health! It might help you stay on track when it comes to staying healthy & strong, even long after the holidays.

Health is Wealth!

God Bless,
Michael Rodriguez

Commonly Eaten Foods That Are Bad for Your Health and Your Wallet | Investing Magazine We all lead busy lives, and it can be hard to remember to eat healthily. Sometimes, it’s easier to just grab food off the shelf, thinking only of the convenience and not of the nutritional value. Processed foods are always on-hand, which is why they make so much money for manufacturers. And they.....

Hey everyone, I found this article pretty interesting & thought it might help someone who sometimes struggles with their eating habits.

If ya need any guidance reach out to me, I am working towards my Lifestyle Weight Management Specialist certification.

God Bless,
Michael Rodriguez

The Most Common Dieting Mistakes According to Experts Many individuals make common dieting mistakes that can hinder their progress and ultimately lead to frustration and disappointment.

It all comes down to making "Better Food Choices"

Personally I was sick, tired and had no energy at the end of my day. It all began with little changes just 3 days a week and I was able to build upon that. We as a family train together and make better food choices.

I tell all of my personal training clients, ya just can't out train bad eating habits! Give us a call today and together we can get you and your family feeling healthy and stronger!

God bless,
Michael Rodriguez

How Can a Family Work Together to Improve Health and Fitness? Read this article to discover a variety of strategies for families to improve their health, including exercise, and nutrition.

Great article, I hope y’all enjoy it.

We live in the Central Valley of California so we are surrounded by farms. We have a few very well stocked farmers markets on the weekends not to mention some of the farms sell locally.

Stay strong and healthy.
Michael

What are the Benefits of Buying Locally Sourced Food? In this lesson, we will explore the benefits of buying locally sourced-food and provide a list of the most important foods to buy locally.

Hi everyone! I am starting a new deal for training!

I am a Christian Trainer/Coach in the area! I have my own small studio! If you are looking for a trainer or some guidance with starting your fitness journey look no further! Message me and we can get it going! I also do online coaching!

Stand your Ground, do not conform to this world but be Transformed by the Word of God!✝️

Put on your Armor of God Y’all⚔️🛡️

I found this interesting article and wanted to share it with y’all. As with most foods and exercise, moderation is vital to maintaining a healthy balanced lifestyle.

After all who wants to go into their Golden Years with aches, pains and a host of medical issues when many of them could be avoided by applying simple, yet consistent and healthy choices to your daily routine.

Please leave me your thoughts.

God bless y’all

Commonly Eaten Foods That Are Bad for Your Health and Your Wallet | Investing Magazine We all lead busy lives, and it can be hard to remember to eat healthily. Sometimes, it’s easier to just grab food off the shelf, thinking only of the convenience and not of the nutritional value. Processed foods are always on-hand, which is why they make so much money for manufacturers. And they.....

Hi Y'all, Pastor Michael here.

Yes, I'm a pastor and a personal trainer! God has put me in a unique position to be able to help people both spiritually and physically! As I promised before and without any further waiting here are the last 4 Tips to the question

"How can I lose 5 to 25 pounds as fast as possible"

7. Follow a sleep schedule
While there is no doubt that switching up your diet and exercise routine are the two important steps to losing 20 pounds quickly and safely, the amount of sleep you get may also play a role.

In a 2022 trial, researchers looked at sleep’s effect on energy levels and weight loss. They concluded that improving sleep levels has a positive effect on preventing obesity and supporting weight loss. Just as getting enough sleep can set you up for success, sleep deprivation may also cause weight gain over time.

Some tips to improve your sleep quality include:

Get 7 to 8 hours of sleep each night.
Practice a calming bedtime routine before bed, read a book or take a relaxing shower.
Go to bed and wake up at the same time each day, even on weekends.
Limit screen time before bed. [Electronics]
Minimize your intake of caffeine and large meals before bed.
Reduce sources of light and noise at bedtime.
Keep the room where you sleep at a cool temperature.

SUMMARY
Getting enough sleep and improving your sleep quality may support weight loss. You can take several steps to improve your sleep routine by making the environment cool, limiting light sources, and reducing noise as much as possible.

8. Set reasonable goals and stay accountable
If you are looking to lose weight, it can help to begin with a reasonable goal that can be accomplished safely and maintained.

The Centers for Disease Control (CDC) recommends that rather than adopting a specific diet, people looking to lose weight should instead adopt healthy eating patterns and engage in regular physical activity and stress management. While this may include eating varied and nutritious meals, it may also include adopting behavioral practices, such as only eating when you’re hungry, eating more slowly, and not skipping meals.

You may also need to ensure your goal is reasonable.

Losing 20 pounds in one month is unsafe and unsustainable. But losing between 4 and 8 pounds this month and matching it the next month may be more reasonable. Setting smaller goals may help you achieve your long-term goal of losing 20 or more pounds. Finally, to help yourself stay accountable, you may decide to track your fitness progress. You can do this by recording your fitness length or weights lifted. Some people may weigh themselves on a monthly or weekly basis. But you should use caution when weighing yourself if you are predisposed to eating disorders.

Note that weight loss does not take body composition into account. If you lose fat while gaining lean muscle mass, you may not see a big difference on the scale, but your body composition may still be changing. Another great way to stay accountable is to include a family member or friend on your journey. An exercise buddy may help keep you motivated in other ways.

SUMMARY
Setting realistic goals and staying accountable may help with your weight loss. As an added bonus, exercise can be a new way to connect with friends or family.

9. Add cardio to your routine
Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.

What’s more, it increases the calories your body burns to aid fat and weight loss. The CDC recommends people get at least 150 minutes of moderate exercise each week or at least 75 minutes of high intensity workouts. Some easy and enjoyable cardio workouts that can support both weight loss and overall health may include:

Walking
Running
Muay Thai Fitness
Rowing
Hiking
Biking

SUMMARY
Cardio or aerobic exercise can improve your overall health and help you lose weight.

10. Eat slowly and mindfully
Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment. Slow down when you're eating!

Eating slowly and practicing mindfulness can help increase weight loss and decrease excess food intake while also allowing you to savor your food. While the purpose of mindful eating is not to lose weight, this practice may result in weight loss. Mindfulness involves self-acceptance and connecting more with what you eat. It can help retrain your brain to appreciate food and avoid judging it based on calories or restrictions. Instead, you can focus on the benefits of healthy food and savor the food you are currently eating. This way, you do not focus on cutting out foods.

Try minimizing distractions while eating, chewing your food more thoroughly, and drinking water with your meal to help yourself slow down and enjoy. Eating more slowly may also contribute to weight loss.

SUMMARY
Taking the time to appreciate your meals and slowing down may help with weight loss and reaching your goals.

The bottom line
Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices. It may help to break this larger goal into smaller goals that can be accomplished safely, such as losing 1-2 pounds per week.

People who lose weight more rapidly than this are unlikely to maintain their weight loss over time and are more likely to engage in disordered eating behaviors. Before starting any new exercise routines, it is a good idea to speak with a doctor, especially if you have any health conditions. They can also help guide you on ways to start exercising safely. With patience and determination, it’s possible to lose weight in a safe way to help you reach your weight loss goals in less time.

Please give me your feedback, I would like to hear your story.

Remember, if anyone of you would like to discuss a training plan for yourself or an aging parent please contact me, I can help.

God bless Y'all,
Pastor/Personal Trainer
Michael Rodriguez

This is a great list of some outstanding exercises. Let me know some of your favorites, remember jumping to conclusions, dodging responsibility and flying off the handle don’t count 🤓🫣

The 20 Greatest Exercises of All Time (CHANGE MY MIND!) Have you ever wondered what are the 20 greatest exercises of all time? In this video, I am going to put together a list of what I feel are the 20 greatest ex...

Hi Y'all, Michael here, hope your New Year has been going great!

As promised here are Tips #5 & #6 on
"How can I lose 5 to 25 pounds as fast as possible"

5. Start lifting weights
Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance. It includes exercises like:
Free weights.
Exercise machines.
Exercises that use your body weight, like push-ups or pull-ups.

Resistance training has several benefits. When it comes to weight loss, a 2021 study noted that resistance training helps to prevent the loss of lean muscle mass as you lose weight. In a 2018 study, researchers looked at the effect on weight loss of resistance training only, diet changes only, and resistance training plus dietary changes.

While all showed positive results for weight loss, researchers found that resting metabolism increased slightly with resistance training and participants added the most lean muscle with resistance training and no dietary changes. The resistance training plus dietary changes group had the best weight loss results. You can try out a gym membership or take a resistance training class to get started. Or you can use weights or resistance bands, if you have them. You can also practice body weight exercises at home without equipment. This includes exercises like:
Squats
Planks
Lunges
Push-ups

For added safety, try starting off slow and consider talking with a personal trainer about a good starting point. You may also want to check with a doctor before making changes to your exercise routine, especially if you have any health conditions. They may recommend modifications or a specific starting point.

SUMMARY
Resistance training may help preserve lean muscle mass, increase resting metabolism slightly, and help you with your weight loss goals. You should consider talking with a doctor or personal trainer before starting a new routine.

6. Eat more fiber
Fiber is an important nutrient for gut health, overall health, and, potentially, weight loss goals.

There are two main types of fiber: soluble and insoluble. Both provide potential health benefits to you, and most foods that contain one also contain the other.

Insoluble fiber provides the bulk of your stool, but according to a 2016 study, soluble fiber plays a significant role in your metabolism. Soluble fiber may help keep you feeling fuller for longer. In a 2019 study, researchers found that consuming dietary fiber may help people with obesity better adhere to their eating plans. This helped to promote better weight loss in their test groups. Fruits, vegetables, whole grains, nuts, and seeds are all excellent sources of fiber that are integral to a varied, nutritious diet.

SUMMARY
Fiber may help you feel full for longer, keep your gut bacteria healthy, and help you reach your weight loss goals.

Being a Personal Trainer #5 is one I can help y'all with. Please give me your thoughts or feedback on either of these tip I have shared, I would like to hear your story.

God bless,
Michael Rodriguez

As promised here are tips number 3 & 4 of 10.
"How can I lose 5 to 25 pounds as fast as possible"

3. Increase your protein intake
Including more protein-rich foods in your diet may help you lose 20 pounds safely and effectively.

According to a 2020 study, a high protein diet can help with weight loss, at least for a period of 6 to 12 months. Researchers note a lack of long-term studies on the effect of protein on weight loss. The study’s authors note that protein may help by altering your hormone levels and other metabolic processes so you can feel fuller for longer. It can also help increase the amount of energy you use, which can help contribute to weight loss. Lean meats, seafood, poultry, legumes, eggs, nuts, and seeds are a few healthy sources of protein that you can easily add to your diet.

SUMMARY
Studies have shown that protein may promote feelings of fullness by reducing calorie intake, which can help contribute to weight loss.

4. Reduce your refined carb consumption
Decreasing your intake of refined carbs may be another useful strategy to support healthy and quick weight loss.

The manufacturing process strips refined carbs of their fiber content, resulting in a final product with a higher glycemic index. Foods higher on the glycemic index rapidly increase your blood sugar levels. A crash tends to follow the spike, which can lead to increased hunger and consumption of more food. Over the years, several studies have supported using a low glycemic index diet for weight loss. An older study from 2014 showed that a low-glycemic, low-energy diet helped to control glucose metabolism and aid in weight loss. A more recent study from 2021 noted that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight.

However, not everyone agrees with the effects of foods with a high-glycemic index. According to a 2021 review of studies, researchers noted that very little evidence supports the conclusion that low-glycemic foods are superior to high-glycemic foods for weight loss. However, it may be important to note that the Grain Foods Foundation and subsidiaries contributed financially to and wrote the first draft of the noted study. The study’s authors added notes on each draft and signed off on the final manuscript. If you are interested in cutting out refined carbs, to get started, try swapping out refined grains in pasta, bread, cereals, and pre-packaged products for whole-grain alternatives such as barley, quinoa, brown rice, or whole wheat.

SUMMARY
Refined carbs can increase hunger levels sooner than whole grains, which may contribute to weight gain.

Again give me your feedback on theses tips, share your successes and even your failures. This is how we can all learn and help each other out.

God bless Y'all.
Certified Muay Thai Fitness & Group Exercise Trainer,
Michael Rodriguez

Hi,

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I know some of y’all have struggled like myself with health, wellness & managing your weight.

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I have personally been using Dr Ferro’s approach and now I want to share it with my family and friends because it works.

Just click on the link below, check it out for yourself.

https://store.betrhealth.com/products/30-day-trial

God bless y’all

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I get asked the question "How can I Lose 5 to 25 pounds as fast as possible" enough times, I decided to share these 10 tips.

The bottom line is, losing weight steadily rather than rapidly may help you maintain the weight loss over a longer period of time. Small but focused changes to your eating plan, and exercise routine will in most cases help you lose weight safely.

Losing weight is challenging regardless of whether you’re looking to lose 5 or 25 pounds! Not only does it require proper diet it also requires change and some patience. Fortunately, using a mix of proven strategies you can simplify and hasten healthy weight loss at a steady rate.

Setting proper expectations: Losing weight safely.

Losing weight safely typically involves losing 1-2 pounds per week. This would allow you to lose 20 pounds within about 5 months at 1 pound per week or 2 1/2 months at about 2 pounds per week. Then with a continued combination of exercise and a balanced, nutritious diet you maintain your new weight.

Losing weight safely has additional benefits. People who lose weight slowly and steadily reap benefits of a more healthy lifestyle and are more likely to maintain their weight loss.

Here are the first 2, of the 10 tips to help you quickly and safely drop 20 pounds. I will be posting the other 8 over the next week.

#1. Count Calories
I know what you're thinking/saying already: I'm not going to do that." "I can't do that" "I don't want to do that" or some variation of you're NOT going to count calories.

Folks, it's time to be honest with yourself. It's a numbers game, you must burn off more than you consume. If you don't track what you put into your mouth you really have no idea where you're at. For example, if you're off by 500 KCals a day for one week that is about a pound of unwanted fat you just gained.

Yes there are other factors to consider, Yes we are all different, however for most of us steps can be taken to mitigate them.

For some, counting calories may be an effective way to start losing weight.

It's pretty simple to begin, I personally use my Fitbit app. Weight loss occurs when you burn more calories than you take in, either by reducing your intake or increasing your physical activity. While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories is an effective weight-loss tool when paired with diet and lifestyle modifications.

Tracking your calorie intake will increase your awareness of what you’re putting on your plate, giving you the knowledge to make healthy choices. You will find that using an app is incredibly helpful for both keeping track of calories and recording what you are eating. If you are predisposed to eating disorders, this may not be a good path for you as it can lead to worsening symptoms.

The use of an app may be an effective method of counting calories for those looking to lose 20 pounds as quickly as safely possible.

SUMMARY
When paired with other diet and lifestyle changes, counting calories may help you make healthier choices to increase weight loss. However, if you have risk factors for or have had an eating disorder in the past, you should consider other methods of weight loss.

#2. Drink More WATER!
Folks this is a game changer! Upping your water intake may help support your weight loss efforts, particularly when swapping out calorie containing beverages for water.

Researchers found a positive association between increasing water intake and weight loss and maintenance when you swap alcoholic and energy drinks with water. You may also find that drinking water with meals can help you feel fuller, reducing your appetite and intake.

According to the USDA the adequate intake [AI] to prevent dehydration is 72 ounces [female] to 104 ounces [male] of water a day. Food provides about 20% of total water intake. The high water content of many fruits and vegetables gives yet another good reason to include them in our diets. Tomatoes and watermelons, for example, are 90% or more water.

SUMMARY
Drinking water in place of other beverages [coffee, tea, soda, energy drinks] may help you with your weight loss goals. Studies indicate it may help you reduce weight, particularly if you replace high calorie drinks with water.

Check back soon I will post tips 3 & 4.

Please give me your thoughts on this post or on any other health related topics you would like me to talk about/cover.

God bless Y'all.
Certified Muay Thai Fitness & Group Exercise Trainer,
Michael Rodriguez

May I please get 2 friends or family members (out of all my friends on my page) to copy and re-post?

call 988

Just two. Any two.
Say Done.

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“The light of the body”

Here the eye is the “lamp” the source of light, for the body. The problem we all face is perception, not a lack of light. We don’t need to see any signs.

We need hearts to Believe the great display of divine power already seen.

Much Love and Peace to y’all,
Pastor Michael Rodriguez✝️