Everything You Need to Know About High Intensity Interval Training

Everything You Need to Know About High Intensity Interval Training

When done intelligently, high intensity interval training can deliver impressive results. Many of our clients have lost multiple pant sizes and reached their weight loss goals by following our holistic nutrition plan and AUMazing Body strength workouts while strategically doing high intensity interval training.

However, what many people fail to realize is that, when done excessively, HIIT training can have detrimental effects on your health.

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Get an Extra Boost with These 10 Energizing Foods

Get an Extra Boost with These 10 Energizing Foods

We all have days when we could use an extra boost of energy to handle the demands of our busy schedules. 

While it may be tempting to indulge in that salted caramel latte for a quick jolt of energy, it’s important to know that excessive caffeine intake can cause an increase in stress hormones, like cortisol, and adversely affect your sleep, waistline, and more. 

The good news is that there are a variety of all-natural energy sources that provide long-lasting stamina without overstimulating your body.

Here are our top 10 AUMazing foods for keeping you energized, focused, and productive, along with Coach Chris’ Tips on how to incorporate them into your day.

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Sleep Like a Baby and Wake Up Feeling AUMazing with these 7 Tips

Sleep Like a Baby and Wake Up Feeling AUMazing with these 7 Tips

One of the most common challenges we encounter with the busy professionals we coach at our personal training center in Boston is lack of sleep.  

Nights spent tossing and turning can be incredibly frustrating and lead to impaired attention and productivity the next day, increased sugar cravings, decreased immunity, and even depressed feelings.  

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How to Become Your Own Health Coach

“Pay attention to your inner life so that you can be guided by intuition rather than externally imposed interpretations of what is or isn’t good for you.” – Deepak Chopra


“ We are committed to helping every client achieve personalized results through an integrated approach that gets results.”  -  Coach Chris

We are committed to helping every client achieve personalized results through an integrated approach that gets results.” - Coach Chris


If you’re like most people, you’ve probably followed the suggestions and advice of “experts” and “gurus” and experimented with various eating approaches. 

It seems like nearly everyday, a new diet or method of eating is being promoted and touted as the “best” and/or “healthiest”.  

As a result, you may feel extremely confused about which approach works best as you attempt to sort through the overwhelming amount of information. 

Here’s the problem: there is no “one size fits all approach” that works for everyone. 

Why? 

Because cookie cutter methods don’t take into account your bio-individuality. 

What this means is that we’re all unique and we have different needs. 

Our relationships, career, sleep patterns, emotional states, level of activity, genetic pre-dispositions and more greatly influence the way in which we digest and metabolize the food we eat. 

What is good for you one day may not be as beneficial on another day under different circumstances. 

So, what do you do? 

You have to eat, right? 

Here are 3 keys:

1)   You must reclaim the power you’ve given away to the “experts” and recognize that YOU are the ultimate authority/expert of your body.  No one knows how you feel during and after eating a meal except YOU.  Now, I’m not recommending you completely stop reading books and learning from people in the field who study nutrition for a living.  What I am saying is that your health begins by listening to the messages being communicated to you from your body.  Through symptoms such as headaches, fatigue, upset stomach, brain fog, pain, your body is constantly speaking to you, providing feedback.  Are you paying attention?  Leading a healthy life involves paying close attention to what your body and your intuitive sense (gut feel) are sharing with you.  Sounds simple, yet emotions can interfere with our ability to listen to our body, leading to the second key.

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Your health begins by listening to the messages being communicated to you from your body.

- Coach Chris

2) Refuse to allow your emotional state to dictate your eating choices.  It is important to understand this point: emotion wins over logic most of the time.  Unhealthy emotional states lead to unhealthy decisions.  You may know in your mind that a food is unhealthy and won’t make you feel very good physically, however, if you are stressed and looking to improve your mood, food offers a quick, temporary fix.  But, and this is a big BUT, a vicious cycle ensues where many people experience guilt and shame after feeding their emotions, leading to more of the same.  So, the solution is in RECOGNIZING the emotional state you are in and DEVELOPING non-food related strategies for being with these emotions.   Perhaps you can journal, go for a walk with a friend, meditate, turn on some uplifting music, or attend a yoga class.  Bottom line: CHOOSE to manage your stress by turning to something besides food.

3)  Slow down.  Our society is addicted to speed and productivity, which can radically impair our judgment when making eating decisions.  As Gandhi once said, “there is more to life than increasing its speed.”  In order to listen to your body and your intuition, you have to slow down enough to actually hear what they have to say.  The stress of our fast-paced world has led to a collective coma when it comes to food.  We’re being overfed information by a media possessing its’ own motives regarding the foods deemed “healthy” or “unhealthy.”  Slowing down and freeing ourselves of weight means dropping all the distractions and stress and eating in a state of relaxation and awareness to enjoy the fruits of the experience.  At one time, eating was an occasion and celebration.  I believe the time has arrived for us as a culture to re-adopt this perspective.   

Eating health-giving, real food begins by getting real honest with how you feel deep down. 

By becoming aware of how you handle your emotional states, you’ll bring a new level of consciousness to the table.

Through slowing down and listening to your body’s messages, you allow a powerful inner wisdom to become THE guiding force in what you choose to consume mentally, emotionally, psychologically, and physically.

To get started on your path to overall wellness, schedule a complimentary AUMazing Body consultation today.

You’ll receive a tour fitness center and have a private consultation with one of our expert of personal trainers to design a personalized plan to help you reach your health and weight loss goals.

5 Proven Tips To Stop Sugar Cravings.

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“Say no to sugary-drinks when you feel tired or bored.”

- Coach Chris

Do you have a sweet tooth and often find yourself reaching for candy or sugary snacks?

Are sugary-drinks your go-to when you feel tired or bored?

There are many reasons we crave sugar, and I always remind my personal training clients that it’s perfectly reasonable to have the occasional craving for something sweet.

We all do from time to time, so remember that it’s not a character flaw or a sign of weakness.

The truth is that the desire for something sweet is hardwired into humans from birth since.

According to Lisa Cimperman, a dietitian at University Hospitals Case Medical Center in Ohio, "Humans are evolutionarily wired to prefer fatty and sweet tastes because they are a very efficient source of energy, and our bodies are wired for survival."

The desire for a sweet and indulging in a treat every so often is natural.

What’s also important to understand is that when we feel stressed or are sleep-deprived, consuming something sugary can be highly addictive since it stimulates the release of feel-good hormones that calm and relax us.

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“We help you conquer cravings.”

- Coach Chris

There are a variety of factors that contribute to sugar cravings and getting to the underlying cause is ultimately the key to getting a handle on this issue.

The good news is that many strategies can help you manage your sweet tooth and conquer cravings without making extreme changes.

Here are 5 science-based tips that my Boston personal trainer team and I have used successfully with our clients:

Avoid Artificial Sweeteners – If you’ve replaced sugar with artificial sweeteners in an attempt to reduce calories and lose weight, here’s what you should know:  studies suggest that the use of artificial sweeteners can lead to weight gain since they may increase your sugar dependence and cravings. The reason: these alternatives to sugar trick your mind into thinking you ate something that is extremely sweet—far more than regular sugar. This may trigger your brain into craving more foods and beverages that are as sweet as what you just had. The solution: avoid common artificial sweeteners such as Acesulfame K, Aspartame, Saccharin, Sucralose, and Xylitol. Replace them with spices such as cardamom, cinnamon, cloves, and nutmeg. Link to spice blog

Don’t Skimp on Sleep - With a busy schedule, it's easy to lose out on sleep-time to complete your daily to-do list. Sleep is critical to your health and allows your body to refresh itself and make essential hormones. Research shows that when you skimp on sleep, even just for one night, your cravings increase. This is because poor sleep adversely affects your brain function and your internal clock, both of which play a vital role in regulating hormones that impact your hunger. By increasing your hunger and cravings, sleep deficits sabotage your waistline and your weight loss efforts. Aim to go to sleep around the same time each night and be intentional about shutting down all technology 30-40 minutes before bed.

Mind Your Microbiome – One of the most important factors behind your sugar cravings is the health of your gut, also known as your microbiome. Chronic antibiotic use, excessive alcohol consumption, and overeating highly processed foods and refined sugars all contribute to the overgrowth of “bad” bacteria in the gut, also known as dysbiosis. This creates a vicious cycle in which you crave sugar to feed the unhealthy bugs. At Aum Training Center, my Boston personal trainer team and I educate our clients about the advantages of healthy eating. We provide nutrition counseling and develop healthy food plans customized to your needs and designed to rebalance your inner ecosystem. One of the gut-healing tools we use is probiotics. Supplements and probiotic-rich foods like kimchi and sauerkraut bring good bacteria back into your gut to strengthen your microbiome. This reduces inflammation, improves digestion, and aids weight loss. As an added bonus, sour fermented foods can help naturally reduce sugar cravings.

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Master Cravings with Minerals – Another common cause of sugar cravings is a deficiency of nutrients and minerals in your body. Eating foods that are high in the minerals magnesium, chromium, and zinc can keep your blood sugar levels more stable, and subsequently reduce sugar cravings. Magnesium-rich foods include dark leafy greens, raw cacao, seafood, chlorella, nuts and seeds, brown rice, legumes, quinoa, and avocado. You obtain chromium from foods such as broccoli, eggs, romaine lettuce, raw onions, green beans, fresh tomatoes, sweet potatoes, and apples. Zinc is abundant in pumpkin seeds, Brazil nuts, pastured eggs, oysters, beef, lamb, chicken, spinach, beans, mushrooms, and whole grains.

Fuel with Fat and Protein First - Eating healthy fats and proteins at the beginning of meals is an effective way to satisfy hunger and curb sugar cravings. Because protein and fats digest slowly, they keep your blood sugar stable and help you feel fuller for longer than refined carbs and sugars. In contrast, simple carbohydrates like white bread, pasta, rice, and processed foods raise blood sugar quickly with a subsequent drop that leaves you hungry and wanting more. Consume healthy omega-3 fats (EPA and DHA) from wild-caught fish and pasture-raised eggs and choose proteins like chicken, grass-fed beef, bison, chickpeas, and lentils.

WHAT’S NEXT?

If you’re not quite sure where to start, schedule your complimentary AUMazing Body consultation with one of our expert Boston personal trainers.

We designed this program to help busy professionals increase their energy levels, decrease bloating, balance their hormones, and help reach their weight loss goals.

Visit aumtrainingcenter.com/join/ to set up a time to visit our private fitness center located on Newbury St. in Boston’s Back Bay.

How to Make This Year Healthy, Strong, and AUMazing!

How to Make This Year Healthy, Strong, and AUMazing!

Have you ever set a goal that seems important yet you struggle to accomplish it? If this sounds like you, it is likely you are experiencing tension between conflicting commitments. In this post, Coach Chris walks you through a 3-step process for overcoming challenges and successfully achieving your goals!

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Health Secrets from Around the World: Part Three

Health Secrets from Around the World: Part Three

My travels have been a tremendous gift, and these health “secrets” I've learned along the way have significantly impacted my life.

In part three of our three-part series, Health Secrets from Around the World, I share health secrets from my travels to St. Lucia and Hawaii.

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Health Secrets from Around the World: Part One

Health Secrets from Around the World: Part One

Whether you’d like to experience more energy, increase your strength, burn belly fat, or boost metabolism, I’m excited to share these transformative health “secrets” with you so you too can experience the remarkable benefits that they offer.

Part one of the three-part series of health secrets focuses on India and the benefits of turmeric, curry, and curcumin.

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Lose Weight and Build A Better Booty with Kettlebell Swings


Lose Weight and Build A Better Booty with Kettlebell Swings


If you’re short on time like most of our personal training clients, the key to maximizing your workouts is choosing exercises that optimize the production of fat-burning hormones.

“The kettlebell swing is among the most effective fat-burning workouts.” says Chris Carreiro, MA, CSCS, CPT, Founder of Aum Training Center, “Kettlebell swings burn as many calories as all-out sprints and increase your metabolism for hours after your workout is finished.”

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How to Stay Healthy and Fit While Traveling

How to Stay Healthy and Fit While Traveling

Whether you’re heading cross-country for a business conference or leaving the country for a vacation to explore an exotic destination, one thing is for sure: trips alter your regular routine in a way that can make it more challenging to stay healthy, fit, and on track toward your weight loss goals. Regardless of the obstacles you face, there are ways to prevent massive food binges and missed workouts to stay on track of your fitness and health goals.

Here are 10 tips to stay healthy and fit while traveling my Boston personal trainer team and I have successfully used at our fitness center with our clients to keep them active and health conscious while away from home.

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How to Create Daily Rituals for Optimum Health, Fitness, and Longevity: 5 Small Changes that Lead to AUMazing Results

How to Create Daily Rituals for Optimum Health, Fitness, and Longevity: 5 Small Changes that Lead to AUMazing Results

If you’re like most of the people we coach at our personal training center in Boston, you’d love to lose weight, establish sustainable healthy eating habits, and create a consistent exercise routine. Yet, despite good intentions, you may have struggled to achieve these goals. The vast majority of people fail to develop healthy lifestyle habits on their own primarily because they don’t understand how successful, lasting change occurs.

Here are 5 small changes that lead to significant results.

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How to Lose Weight by Healing Your Gut

How to Lose Weight by Healing Your Gut

Over the past few years, my Boston personal trainer team and I have helped hundreds of busy parents and professionals reach their weight loss goals by designing a meal plan geared toward improving their digestive health.

When a new client comes to our fitness center and wants to know how to lose weight, we teach them that a healthy eating plan is based on a robust 2 step process.

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