Cary Personal Trainer

Hey, Craig here and I am BACK! I am back to share my health, fitness, and sport advice, opinions, and expertise with YOU. I will also be running little competitions, challenges, and giveaways,

Before I go any further, I want to update you all on the past competition we were running with my three friends from high school! The contestants were Chunk, Big House, and Big “S”. If you scroll back through the posts you will see the updates. It was actually going really well in the beginning and we were all doing great…however, then life happened for the majority of the crew! Between sickness, new work loads, babies, and babies on board. Having said that, there was one of the crew that stayed the course and continues to ROCK it today! The winner of the Weightloss/Muscle Build challenge goes to BIG HOUSE!

If you remember correctly he was the one that had the least amount of weight to lose and was more interested in gaining muscle. Well he lost the weight he needed to and has since bumped his muscle mass up and is doing AWESOME! Great job Brother.


First of all this is how it will work…I am going to post a question or challenge and You need to do the following two things 1. Post your response on the comments at the end of this BLOG 2. Link this blog to your Facebook Page with the same answer! Sound fair? Good. The winner of this week will receiver one of our PREMIER ROCKSTAR shirts that look simply AWESOME!

We are in search of the healthy, tasty, and just flat out GREAT RECIPES. Please provide us with a healthy option recipe that will have us saying “That sounds amazing, lets eat!” The person that submits the best recipe will receive the winning prize. Remember it needs to be healthy, tasty, and have us ready to eat! Best of Luck and I look forward to your responses!

I will be back throughout the week to update you ALL and share new and exciting news around the gyms and to lay down some solid health and fitness information with you. Until then, I hope you have a wonderful weekend and hope to see some great recipes when I check back.

I have some more work to do, some Cary Personal Trainer to train, and if any of you are in the area and want to see some solid football…I play this Friday night in Round Lake. I am playing for the Lake Shore Lynx (3-0) and we will be facing our toughest competition yet in the Lake County Cowboys (3-0). If you are interested be sure to let me know and I would love to see you there!

It is good to be back and remember to MAKE IT A GREAT DAY!

Kastning Out

Don’t Eat That!

Did you know that the average American eats 24 lbs of candy each year?  We don’t even want to try and imaging that in calories. Do we think we are impervious to the candy calories when we’re all dressed up for the holiday?  Follow some of these easy swaps to save a few hundred calories this Halloween.

1. Switch the Fun Size Butterfinger for a Fun Size 3 Musketeers. Save about 40 calories and a some fat.

2. Swap your favorite Air Heads for a Dum Dum. Half the calories while still satisfying your fruity candy cravings.

3. Drop the Mini Twix bars for the always classic Tootsie Roll, and do the dance while you’re at it. 8 grams of fat vs. the 1.5 The End.

4. Lose the caramel chewy candy and pick up a Now and Later. 1/3 of the calories and 1/4 of the fat.

5. Forget about the seasonal Reese’s Pumpkin and pick up some classic candy corn. 10 grams of fat for just one peanut butter pumpkin or no fat for your candy corn, you decide.


Read More Halloween Health Tips Here. 

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5 Ways To Transform Your Diet

Have you been eating the same five meals on a weekly basis?  Just because it tastes good doesn’t mean your body is getting everything it needs.  If your body doesn’t get what it needs, there is no room to improve.  We are all creatures of habit, so we put together a few ideas to help you get more out of your favorite foods.

1. Stuff It – If you are still going through that batch of tuna salad you made this weekend, hold off on the sandwich and stuff a red bell pepper.  Red fruits like tomatoes, peppers, grapefruits, and watermelons are high in lycopene, a phytochemical that helps to fight cancer.  When you bake the pepper you make it even easier for your body to absorb the nutrients.

2. Sauce It – Think of salsa as a great way to get your vegetables and a universal sauce for any meal.  You can pour this healthy, fat-free, and lycopene rich sauce over anything you can think of to add flavor and nutrition.

3. Spread It – One tablespoon of unsweetened fruit spread counts as one serving of fruit for the day.  We are talking about the good, natural stuff.  Not the high syrup 2% fruit kind of spread.  Look on the label for nutritional content before you toss it in the cart.

4. Go Nuts – Nuts have great health benefits and a lot of calories.  Add a small serving of almonds to your cereal or stir-fry to up your Vitamin E intake.  Just remember that nuts add calories on quickly so it is best to measure or at least pay attention to how many you eat.

5. Chocolatify Your Meals – It may sound a little weird but cooking with pure cocoa can help to reduce your risk of heart attack.  Try adding some chocolate to your next batch of chili.

For more fitness, health, and nutrition tips connect with us on Facebook and Twitter.  Click here to download 21 Insider Tips To Fitness Success for free!


Eat To Hydrate

Just because you don’t feel thirsty doesn’t mean you aren’t dehydrated.  Why is staying hydrated a big deal? Being dehydrated can increase risk for disease, drain your energy, and make it harder to burn fat.  So how can you get a little more water in your body?

Eat More Water

Did you know that your meals can actually supply up to 20% of your needed fluid intake?  Most fruits and vegetables are loaded with water especially lettuce, cucumbers, and tomatoes which are almost 90% water.  You can also depend on foods that are cooked in water, or dairy products for another good source.

Cut Down On Salt

Sodium makes you retain fluid, but not in a good way.  The more sodium you take in the more water you need to dilute it down.  High sodium can keep the water from getting to where it needs to be in the body.

Second Please

Liquids that enter the body with food are spread more affectively throughout the body.   In this instance, having seconds on whatever your drinking is a good idea.

Staying hydrated is extremely important when it comes to health and performance.  Click here to read more.


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