ABOUT ME
Debra Porter
Even though I received my degree in Kinesiology from University of Texas in 1997, I have been devoted to learning about health and fitness most of my life. Through nearly 30 years of coaching and training people, my goal has been to help others make exercise and healthful eating a priority in their everyday living.
My passion is to motivate people to learn how to train their bodies efficiently, effectively and challenge their fitness level with many disciplines of exercise. The more you invigorate your body and mind the more you can restore youthfulness to your life. To me that’s what it’s all about.
As my clients and group exercise participants stay consistent with their workouts they realize their energy, strength and confidence about their fitness abilities improve greatly. Then keeping and maintaining a level of fitness and health becomes a priority and passion for them as well.
My favorite workouts involve moderate to intense integrated movements that stimulate the body to work as a whole and train the core to be the primary station of control.
STAYFITFORGOOD
Invigorate Your Body & Mind
THE BASICS
WAYS TO MAINTAIN WEIGHT YOUTH & HEALTH
AEROBIC
MOVEMENT 5-6 DAYS PER WEEK WITH ADEQUATE STRETCHING
REDUCE
BELLY
FAT
DRINK MORE WATER
LIMIT
ALCOHOL
TO 1-2
WEEK
CLEAN EATING:
FOLLOW A BALANCED CLEAN EATING REGIMEN 99% OF THE TIME
NO
SMOKING!
PROTEIN:
ADEQUATE HIGH QUALITY PROTEIN - SEAFOOD 2-3 TIMES A WEEK
WEIGHTS:
ADD MUSCLE TO YOUR FRAME TO RAISE METABOLIC RATE
FRUIT / NUTS:
SNACK ON SMALL SERVINGS OF FRUITS AND NUTS
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Exercise Fundamentals
Incorporating a sufficient amount of functional movement into your daily routine along with a better eating regimen can lead to a more pleasing physique and higher level of fitness.
A simple daily goal is to stimulate your body to burn the maximum number of calories as possible throughout the course of the day. Movements like bending, stretching, reaching, walking quickly, climbing stairs, lunges across the room, push-ups at the wall and even standing taller all add up to more calories burned. By getting off your tush and on your feet 10 times a day to do a 3 minute burst of movement factors into 30 minutes of exercise. Look at your environment and use some imagination to see how exercise can be accomplished without a whole lot of sweat. But it’s a great to sweat too!
Optimal health and functional strength come from practicing the right habits every day. More people today live sedentary lives due to television, computers and time spent in cars.
Be reasonable! While heavy exercise regimens improve athletic performance, there is no proof that they translate into higher health advantages compared to those of less strenuous programs. In fact, moderate exercise has been proven to reduce stress and lower blood pressure just as effectively. Choose a program that suits your goals and physical abilities, then stick with it.
Enlisting the guidance of a personal trainer to start an exercise routine and/or to keep you on one is good investment. They can assist you with basic program design, monitor your exercising intensity and provide instruction regarding proper exercise technique and form.
What You Can Do Today
“A trainer can provide motivation and improve the individual's long-term commitment and adherence to an exercise program. They can also monitor and assess your progress and further refine the exercise program."
-Cedric X. Bryant, PhD, Chief Exercise Physiologist of the American Council on Exercise
What is TRX Training?
TRX Suspension Training involves working in a suspended position against gravity with body weight as resistance. The “suspension” part of in the training presents a new element of challenge.
Each TRX user has a strength-to-mass ratio that directly affects ability to move on the suspension trainer. If your strength is high, you position the body where gravity pull is the greatest for the exercise. If the strength is low, you position the body where the gravity pull is less.
Whatever the degree of pull from gravity chosen, the muscles, stabilizers and core work together to build strength.
START WITH A DIET OVERHAUL
NUTRITIONAL GUIDANCE
An eating regiment with a large consumption of white flour, pastries, chips, candy and heavily sweetened drinks adds calories and fat. This eating pattern wreaks havoc on your metabolism and stresses the adrenal glands that can lead to harmful side effects like diabetes and other health risks. The weight gain from this eating pattern tends to be stored around the waist which increases health risks dramatically. If you carry most of your fat in the trunkal region, examine your diet.
If you habitually eat fast food and snack on simple carbohydrates, your eating regiment needs a major overhaul.
WHERE DO I START?
A healthful eating plan should be a balanced intake of carbohydrates, protein and fat. The trick is finding the right balance of these macronutrients to optimize metabolism and to provide a steady flow of energy needed to prevent hunger and unwanted cravings to help control and/or lose weight.
Every meal and snack should consist of one of the food types with a ratio of 50 - 60 % complex carbohydrates, 15 - 20 % lean protein and 20 - 30 % healthful fats. The appropriate ratio will help sustain physical energy, mental clarity and sense of contentment. You don’t have to fight the urge to eat all the time if you eat well.
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CARBS&
WHOLE GRAINS
Complex Carbohydrates are high fiber foods with lots of nutrition like veggies, fruits, grains and legumes, which breakdown more slowly in the digestive system allowing blood glucose levels to remain close to normal and energy to be used at a steady rate.
Whole grains are superior to simple carbohydrates found in sweets and processed foods to replenish the glycogen used when exercising. Whole grains supply more fiber, vitamin E, vitamin B6, zinc, copper, manganese, and potassium than refined grains and white flour.
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PROTEINS&FATS
A diet rich in lean high quality protein such a poultry, fish, beef, eggs, and dairy, as well as brown rice, beans, nuts and whole wheat is a powerhouse eating regimen that will help regulate blood-sugar levels, sustain energy and keep you satisfied.
The right fats enhance one's health by supporting optimal brain function and maintaining a healthy immune system by supplying vitamin E, an important antioxidant. Fats also help guard against osteoporosis by assisting in the absorption of vitamin D, which your body needs to utilize calcium. Fats can enhance appearance immensely by ensuring strong nails, shiny hair and clear skin.
What foods have GOOD proteins and Oils?
VALUE OF FRUITS & VEGGIES
High in Vitamin A: cantaloupe, carrots, kale, collards, romaine lettuce, spinach, sweet potatoes, squash
High in Vitamin C: broccoli, cabbage, bell peppers, cantaloupe, grapefruit, oranges, spinach, strawberries, tomatoes
High in Fiber: apples, berries, carrots, pears, spinach, sweet potatoes
