Top 5 Brain Foods

Top 5 brain foods that can increase your memory, concentration and attention span...and even help you shed a few pounds!

Are You A Pet Exerciser?

If you like to work out with your pet, chances are, you've had to remind yourself of some important safety tips before hitting the road. We've decided to share a few of our own:


1. Middle Georgia is not a pedestrian town. So you have to be careful when you're out walking/running. Walk against the flow of traffic.


2. We all know about the humidity factor. We're in May and we've already seen temps in the mid 90's. Bring water for yourself and also bring some for your pet. They can easily dehydrate as well.


3. Be visible. Wear bright colored clothing and put reflector bands on you and your pet. 


4. If you come into contact with another dog, remain calm. Screaming or running will only aggravate the situation. Slowly walk away and keep your own pet close to your side.


5. Take things slow. If this is the first time you've walked with your pet, you'll need to build up his/her exercise routine.


The best tip of all is to enjoy yourself. Macon, Warner Robins and surrounding counties are beautiful at this time of the year. There's trails, parks, and sidewalks in many communities, where you can run, walk and play with your pet.


Stay fit, Stay active and get your pet on board, too!



~ Trainers Fitness Institute Team

Top 5 Fitness Apps

 Ahh! The world of technology. Getting fit has never been as easy as it is currently - technology-wise. We've got apps. We've got podcasts. We've got MP3 players, ipods, advanced footwear - you name it, we've got it in the market place. And if we can't find it, here in Macon, Georgia, then we can go online and look it up on google.


Here's a few of our absolute favorite apps:


1. Runkeeper. In our opinion, we LOVE this app. You can choose any activity and the GPS-enabled software will calculate distance and calories burned. The great thing about RK is that the data can be sent directly to where you can set up a profile and log BOTH your fitness and nutritional logs. 


2. ifitness is a great app for exercises that are not cardio specific. It has a variety of exercises from free weights to machines. And what's great is that you can customize your workouts and mix and match. The app also includes videos and pictures that will show you the correct form, etc. (got questions? Angie, Michelle, or Robin can help you out with proper form and addressing safety issues).


3. SportyPal is awesome. It's FREE and designed for iphones, androids, windows mobile and more. Whatever fitness routine you plan to do, the app will measure distance, calories burned, speed and much more.


4. M-Train. Ok, this app is kind of weird, but we like. It's built off a system called P.A.S.E (Power, Agility. Strength, Endurance). It's specifically designed for iphones, ipads and all apple products, but the workouts are fun, challenging and unique. You can even customize your own workouts.


5. imapmyfitness is similar to Runkeeper. It uses GPS to track your distance and will show you speed, elevation and much more. The information is then sent online. You can even manually enter in other workouts you do, which will also send it to the website.


What apps have worked for you lately?



Give us your feedback!


~ Trainers Fitness Institute Team ~

Cooking Light's AWESOME Salad

 We dig up hundreds of recipes to find tasty, healthy meals that aren't complicated to muster up. Enjoy making this chicken salad with the right ingredients!


 339 calories per cup

1.9g saturated fat
525mg sodium
Perfectly poached chicken
Dressed in light mayo and fat-free Greek yogurt
Smoked-almond satisfaction
2 pounds skinless, boneless chicken breast halves
1/2 cup light mayonnaise
1/2 cup plain fat-free Greek yogurt
1 tablespoon fresh lemon juice
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon honey
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/3 cup chopped celery
1/3 cup sweetened dried cranberries
7 tablespoons (about 2 ounces) coarsely chopped smoked almonds
6 cups mixed salad greens
1. Fill a Dutch oven two-thirds full of water; bring to a boil.
2. Wrap each chicken breast half completely and tightly in heavy-duty plastic wrap. Add the chicken to boiling water. Cover and simmer for 20 minutes or until a thermometer registers 165°. Remove from pan, and let stand for 5 minutes. Unwrap chicken and shred; refrigerate for 30 minutes or until cold.
3. Combine mayonnaise and the next 7 ingredients (through black pepper) in a large bowl, stirring with a whisk until combined. Add chicken, 1/3 cup celery, cranberries, and almonds; toss well to coat.
Cover and refrigerate for 1 hour.
Serve over salad greens.
Sidney Fry, MS, RD, for 'Cooking Light' 


Want to lose weight? Ditch deprivation diets!

 In today's society, from New York to Macon, Georgia, we are constantly bombarded with diet advice. Everyone has their own idea about what to eat to shed pounds and how to do it. We looked at ways you could lose inches from your body without following rigid rules and depriving yourself. 

Here's 5 tips on how to lose weight without going on a deprivation diet:


1. Buy smaller plates. Author of "Mindless Eating: Why We Eat More Than We Think," Brain Wansink conducted experiments that showed we eat 22 percent more when we selected larger plates, than smaller plates.


2. Eat produce first. Filling up on nutritious fruits and vegetables helps cut down on the need to consume unnecessary fatty and salty foods. 


3. Eat slowly. We're all way to busy to take time to eat. slowly. It generally takes your brain about 20 minutes to register that it's full. Take your time when you sit down to eat.


4. Stop eating BEFORE you get full. This sounds like a no-brainer, but you'd be shocked at how many people eat to just, well, eat! Lose weight by simply stopping when you're satisfied.


5. Move. Start with 5 minutes. Everyone has 5 or 10 minutes to move somehow. The key is to start slowly and build over time. 


Gateway Fitness Training Team


Swimsuit Ready

Get swim suit ready with these moves from
Trainers Fitness Institute Team

Eat Your Rainbow

 I know...our title sounds so cheesy, but it may save your life. Most of us barely eat a variety of colors in our food, which is why we're offering a cool tip that will help you get the nutrients you need:


Almost 50% of Americans don't eat one piece of fruit all day long, according to health experts. The reason why we think focusing on your "food colors" may be more effective than your counting your servings.


According to the Centers for Disease and Prevention (CDC), Almost everyone needs to eat more fruits and vegetables. A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.


Here's a sample menu of "Rainbow Colors":


- Breakfast: One boiled egg; a slice of whole grain toast; and a cup of blueberries, strawberries and raspberries.


- Lunch: A grilled chicken salad with cucumbers, carrots, and tomatoes.


- Snack: A banana with peanut butter and green tea.


- Dinner: Baked sweet potato with grilled salmon and boiled asparagus and broccoli.





Trainers Fitness Institute Team


 What's all the hype about hummus? Well, for one, it's delicious! And here's a great recipe we found at




    2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
    1 tablespoon extra-virgin olive oil
    1/4 cup lemon juice
    2 garlic cloves, minced
    1/4 teaspoon cracked black pepper
    1/4 teaspoon paprika
    3 tablespoons tahini (sesame paste)
    2 tablespoons chopped Italian flat-leaf parsley


In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.


Calories: 48

Protein: 2 grams

Carbohydrate: 6 grams

Fiber: 2 grams

Total Fat: 2 grams

Saturated Fat: < 1 gram

Sodium: 106 mg

Potassium: 15 mg

Calcium: 15 mg

Cholesterol: 0 mg

A Worthy Investment?

When it comes to hospital bills, Americans are spending A LOT of money. We couldn't find statistics for 2010, but Kaiser Health News reported expenditures in the United States on health care surpassed $2.3 trillion in 2008, more than three times the $714 billion spent in 1990, and over eight times the $253 billion spent in 1980. Health care costs are extremely expensive!



What better way to invest those thousands of dollars a year on doctor's visits, than to spend your dollars on a tailored program that will benefit your wellness needs? It's a no-brainer: exercise and eat right and you'll take off less days off of work being sick; You'll end up with fewer colds because your body is able to ward off infections from the proper nutrients you're getting. AND the increase in happy hormones will ward off the stress hormones, which wrecks havoc on your body and, etc, etc, etc: You get the idea.



We're waiting for you to come by. Speak with us about what you truly want and need for your body. Find out how we can help you. Find out WHY you can save money on health care costs by meeting with a personal trainer weekly. Discover WHY you'll end up living longer and happier and will be able to lead a more productive and fulfilling life. Instead of watching television shows where folks shed 100+ pounds - BECOME that person.



Trainers Fitness Institute Team

Pregnant? Try this Exercise!

Try this pregnancy video to stay fit! Got questions? Call Trainers Fitness Institute for correct form and coaching.
Trainers Fitness Institute Team

Our one-on-one approach allows us to design integrated, challenging fitness programs that address your specific goals. Trainers Fitness Institute believes in providing clients with training that is fun, highly energetic and dynamic, but most importantly, effective!


Take the step to enter Trainers Fitness Institute to improve your Health and Fitness goals.


In our state of the art facility, you will experience an educated and experienced staff that is dedicated to the highest level of customer service. Personal attention is given to each client throughout the workout to assure proper form, breathing and speed. Your experience will be unlike anything you’ve ever tried before!