Big-Butt Frankkie Personal Training & Nutrition

05/04/2018

Happy Thursday. I specialize in Online guidance, which is very effective, convenient, and MUCH more affordable than one-on-one/in-person training.

Service includes: 1) Totally Custom Meal Plans 2) Calories & Macros Specific to YOU 3) Professional DAILY guidance 3) Progress Closely Monitored 4) Results Guaranteed or $$ Back!

Go to the following link I provided here so I can assess your nutritional requirements and get a feel for your personal goals (there are just a few simple questions there). I most definitely can help you get to where you want to be before summer, and be ready for beach time! 😎👙🌊

Please click the link to complete this form.

12/05/2017

Meal prep shouldn't mean eating the same meal over and over again. Keep your taste buds happy with these simple (and variable) meal-prep tips.

01/24/2016

FYI: Scientific evidence supports major health benefits for women having Big-Butts, so it's not only just for looks lol 😁

Scientists from the University of Oxford have discovered that women with larger than average butts are not only increasingly intelligent but also very resistant to chronic illnesses.

09/23/2014

An IMPORTANT lesson about the difference between 'burning calories' and actually 'burning fat' during exercise.

(This post is somewhat long, BUT EXTREMELY IMPORTANT if you DON't want to be WASTING all of your valuable time working out, and not achieving what you're actually targeting to do. This is a HUGE mistake and oversight that SO many fitness people who workout EVERY day do, and as a result, end up really not getting anywhere during their aerobic/Cardio daily exercise).

Many fitness people sit there and monitor how many calories they have burned during exercise, but does that mean that they actually burned ANY body-fat??? The answer is NO. Just because you've burned a whole slew of calories during exercise does NOT mean and/or guarantee that you've burned any body-fat, which is of course, the ultimate goal. Now WHY is this?

When you are exercising, the first calories that your body uses are from the carbohydrates in your system rather than the calories in your stored fat. More specifically your expulsion and utilization of Glycogen (your body's stored source of energy as a result of eating carbohydrates).

In order for your body to burn stored fat there are a few factors involved. The first thing you must keep in mind is that in order to get at those fat reserves you need O2 (oxygen), and in order to get that O2 you will need to keep your heart rate in your target zone (Target Heart Rate). The Target Heart Rate is different for everyone, but is achieved the same way, through aerobic exercise (aka Cardio). The very word aerobic means “with air”, air being Oxygen of course.

Keep in mind that if your body does not get the Oxygen it requires then your body will not burn the stored fat, and you will only lose water weight. This is a negative result because this can cause your metabolism to slow; this will actually cause you to GAIN weight.

To really get at and burn that fat during exercise, you have to find the perfect heart rate “zone” where you are working out hard enough to need/want more oxygen, but not so hard that it isn’t getting enough, in which case it will resort to burning the carbohydrates (stored Glycogen) in your system again. The idea is to reach that level where your body needs more Oxygen than normal, but is getting it supplied by your increased heart-rate and maintain it, AND then you will start burning those fat stores.

Seems confusing, but really isn't. SO, how do you know if you are in the “zone” and burning fat you ask? That”s a good question; here is how to figure that out:

1) Upon awakening, before getting out of bed, calculate your heart rate (HR) in Beats per minute (bpm).

2) Subtract your age in years from 220 to get you standard maximal HR.

3) Subtract your morning HR from your standard maximal HR.

4) Multiply the result of step 3 by 0.60.

5) Multiply the result of step 3 by 0.70.

6) Add your morning HR to the result of step 4.

7) Add your morning HR to the result of step 5.

>>>> Your target HR training zone is between the two results of steps 6 and 7

07/03/2014

Big-Butt Frankkie PT & Nutrition™ Kitchen Magnets Available! (TOTALLY Free to ALL BBF PT page followers - JUST ask for one!).

06/17/2014

Big-Butt Frankkie Personal Training & Nutrition Kitchen Magnet received and hung up by page follower/fan Theresa Bashkow.Thanks for sharing your new magnet!

06/10/2014

This is a TRUE Fitness Success Story. Chrysanthemum D. Torres is a star pupil/trainee, and has been following my guidance since June of last year (so one year now). By following what I call 'The Nutritional Blueprint to Success' I gave her, and not straying from it for a day, she has made incredible progress.

The picture you see here is of a beautiful dress she wore back when she was 18 years old, and she NEVER dreamed that she could ever fit into it again. We won't reveal Chrys' actual age, but let's just say that her eldest of three children (her eldest daughter), is about the same age as Chrys was when she first wore this dress.

Not only does the dress fit her again, but it actually fits BETTER, due to the nice curves she has sculpted into her body through spot-on nutrition and daily exercise over the past year. Congratulations, Chrys, you deserve to wear that dress again with PRIDE, and you're a TRUE inspiration to ALL women out there who want to improve their life through Fitness and Exercise! :)

06/09/2014

Large "Success Story" BBF PT & Nutrition Kitchen Magnet received and hung up by page follower/fan Hailey Smith.Thanks for sharing your new magnet!