About


Have you ever ATTEMPTED to get more fit?
 
Most of us have been there.  You get fed up with the way your body looks and you are determined to do something about it.  You buy some work out clothes, get a gym membership, stock up on fruits and vegetables and figure you are on your way!  On the day of your workout you eat an apple, put on your new work out clothes and head to the gym.  When you get there, you realize you're not exactly sure what to do.  You figure you'll just try the various machines around the place.  Maybe you start copying other people around you.  But, hmm, how many reps you should be doing?  And when do you stop before going on to the next machine?  You get a little flustered and figure that maybe it's just easier to get on the treadmill or elliptical for an hour instead.  That should be enough....or is it?  After some time has past, you don't see the results you had hoped for and eventually your quest stops all together.  Any of this sound familiar?
Eliminate all of the confusion and join Power Plus Personal Training!  We offer the most affordable personal training services on the island.  Come to our gym and our personal trainer will guide you through every workout and give you a meal plan to suite your particular needs!  Leave all the technical stuff to us!  First, start off with a Personal Fitness Assessment of where your body is currently.  Body fat, lean mass and BMI (Body Mass Index) will all be determined and our personal trainer will explain the game plan of how to achieve your fitness goals.  Your personal progress will be monitored in your chart regularly so you can accurately see how your body composition is changing.  We all know that numbers don't lie.  Be loyal to your meal plan and workouts and watch your body change!
Power Plus Personal Training can help you achieve your goals, whatever they may be.  Our clients include anyone from teens to elderly, novice body builders to professional and everyone in between!  Whether it's for rehabilitation from an injury, sports specific training to better your game or just general wellness and good health, Power Plus Personal Training is the place for you!  
Call us today at 808-635-4447 to set up an appointmernt for your free Personal Fitness Assessment...the start to a healthier, stronger you! 

Owner


Kevin Jones

Owner

C.P.T / C.S.N

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Services


Training fees

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Contact


  • 3501 Rice St Unit 2017
  • Harbor Mall Lihue Hawaii 96766

Training Options


Training Packages

12 Training Sessions

12 training sessions

$100

Unlimited Family Plan

Unlimited sessions for the Family

$160

Personal Training Video Programs

Personalized Training videos , each video custom designed for your individual goals and level of fitness . Cost $38.00 per month ( no long term contracts ) Cancel at any time. instructional videos to be sure your doing the exercise correctly , each video will explain each exercise instructing the individual the proper form to avoid injury. A detailed meal plan will be included with each program along with one on one support thru phone , skype and e.mail to be sure your doing your best to achieve all you fitness and nutrition goals.

$38.00

F.A.Q


Important Information



Resting Metabolic Rate
Resting metabolic rate (RMR) generally represents between 60 -70 % of the total caloric expenditure in a given day.  It is the rate at which the body expends energy to support vital functions such as heart contractions, digestion, and various cellular activities.  Metabolic rates vary from person to person.  Certain conditions can cause increased metabolic activity at rest such as fever, stress, starvation, recovery from exertion and malnutrition.  The lean mass equation is used to predict your RMR.  It is calculated by the relative lean mass of an individual.  Follow example below to determine your RMR.
RMR = ( 21.6 x fat free mass in kilograms ) + ( 370 )
EXAMPLE:
42 yr old female weighing 142 lbs with 24% body fat
142 lbs x .24 = 34 lbs of fat mass
142 lbs - 34 lbs of fat mass = 108 lbs of ( fat free mass )
108 lbs divided by 2.2 = 49 kg
RMR = ( 21.6 x 49 kg ) + 370 = 1428 Calories per day
WHY WE GAIN BODY FAT
ONE POUND OF FAT MASS = 3500 CALORIES
DAILY CALORIC NEED = 2,200 CALORIES (RMR)
DAILY CALORIC EXPENDITURE = 2,100
POSITIVE CALORIES = 100
100 CALORIES PER DAY X 365 DAYS A YEAR = 36,500 EXTRA CALORIES PER YEAR !!
36,500 CALORIES DIVIDED BY 3,500 = 10.4 LBS OF FAT PER YEAR ....
SO AS YOU CAN SEE WHAT WOULD HAPPEN IF WE WERE 300 OR 400 CALORIES OVER OUR (RMR)
30 - 40 EXTRA LBS OF FAT PER YEAR!

WHY RESISTANCE TRAINING IS IMPORTANT
RESITANCE TRAINING BURNS MORE CALORIES PER MINUTE OF ACTIVITY DUE TO THE HIGHER INTENSITY OF THE WORKOUT.
EXERCISE AIMED AT BODYFAT LOSS SHOULD INCLUDE RESISTANCE TRAINING AND AEROBIC ACTIVITIES.
POST-EXERCISE METABOLISM ENCOURAGED BY HIGH INTENSITY TRAINING ENHANCES BODY FAT UTILIZATION THROUGHOUT THE BODY.
EXERCISE AND NUTRITION
EXERCISE IS THE SPARK , AND NUTRITION IS THE FUEL FOR YOUR METABOLISM
YOU CAN EXERCISE UNTIL YOU ARE BLUE IN THE FACE, BUT UNTIL YOU CONTROL YOUR NUTRITION YOU WILL BE UNABLE TO REACH
YOUR FITNESS POTENTIAL. REMEMBER THAT 80% OF YOUR RESULTS FROM A FITNESS ROUTINE WILL COME FROM PROPER NUTRITION.
CONVERTING GRAMS TO PERCENTAGES
LETS SAY YOUR DAILY CALORIE COUNT IS 2700 AND OF THOSE 2700 CALORIES 125 GRAMS IS FAT
125 GRAMS X 9 CALORIES PER GRAM = 1125 CALORIES FROM FAT!
1125 DIVIDED BY 2700 CALORIES = 41% WAS FAT!
READ FOOD LABELS AND BE AWARE OF THE FAT CONTENT AND SUGAR CONTENT!
ALSO BEWARE OF THE SODIUM CONTENT, FOR EVERY GRAM OF SODIUM YOU WILL STORE (5) GRAMS OF WATER
AND A GALLON OF WATER WEIGHS 8.3 LBS!!!
WATER
WATER CONSTITUTES 75% OF MUSCLE WEIGHT AND 50% OF FAT WEIGHT, IT IS THE MOST ABUNDANT AND IMPORTANT NUTRIENT IN THE BODY. WITHOUT WATER LIFE CAN ONLY BE SUSTAINED FOR 3 OR 4 DAYS.  IT PLAYS A ROLE IN ALMOST EVERY FUNCTION OF THE BODY, WATER LUBRICATES JOINTS, PROTECTS MOVING ORGANS, PROVIDES BODY VOLUME AND FORM, THERMOREGULATES AND IS USED IN CHEMICAL BALANCE AND AS AN INGREDIENT IN CELLULAR METABOLISM.  IF WATER CONSUMPTION DOES NOT MEET DAILY REQUIREMENTS, THE BODY FAILS TO FUNCTION PROPERLY.
DETERMINING PROTEIN NEEDS
BODY WEIGHT IN LBS DIVIDED BY 2.2 = KILOGRAMS OF BODY WEIGHT
EXAMPLE, 220 LB MALE:
220 DIVIDED BY 2.2 = 100 KILOGRAMS
100 KILOGRAMS X 1.1 GRAM OF PROTEIN PER KILOGRAM = 110 GRAMS OF PROTEIN
110 GRAMS OF PROTEIN X 4 CALORIES PER GRAM = 440 CALORIES FROM PROTEIN

PROTEIN INTAKE GUIDELINES
PHYSICALLY ACTIVE = 1.0 - 1.2 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT
ENDURANCE ATHLETE = 1.3 - 1.5 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT
STRENGTH TRAINING = 1.6 - 2.0 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT
CHILDREN = 2.0 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT.

TARGET BODY WEIGHT FORMULA
FAT MASS = CURRENT BODYWEIGHT X (% OF BODY FAT DIVIDED BY 100)
FAT FREE MASS = CURRENT BODYWEIGHT - FAT MASS
TARGET BODY WEIGHT = FAT FREE MASS + DESIRED BODY FAT PERCENTAGE (10% - 15% ECT)
RUNNING VS. WALKING?
YOU CAN USE THE FORMULAS BELOW YOUR CALORIES BURNED WHILE WALKING AND RUNNING.
THE "NET CALORIES BURNED " MEASURES CALORIES BURNED MINUS BASAL METABOLISIM .THE FORMULA IS THE BEST
WAY TO DETERMINE THE ACTUAL CALORIE BURN DURING THESE EXERCISES.THE WALKING FORMULAS APPLY TO SPEEDS OF 3 TO 4
MILES PER HOUR.  AT 5 MPH AND FASTER WALKING BURNS MORE CALORIES THAN RUNNING!
FORMULAS
RUNNING / .75 X WEIGHT IN LBS = CALORIES PER MILE
WALKING / .53 X WEIGHT IN LBS = CALORIES PER MILE
WALKING @ 5MPH / .86 X WEIGHT IN LBS = CALORIES PER MILE
IF YOUR JOGGING TO LOSE BODY FAT, IT WILL TAKE 7 HRS OF RUNNING PER WEEK FOR 14 WEEKS.  TO BURN OFF 4 LBS TO LOSE BODY FAT IN THE SHORTEST AMOUNT OF TIME TRY DOING SPRINTS FOR 8 SECONDS AND RECOVERY FOR 12 SECONDS FOR 20 MINUTES 3X PER WEEK YOU CAN LOOSE THE SAME 4 LBS OF BODY FAT IN 60 MIN PER WEEK COMPARED TO THE 7 HRS PER WEEK OF RUNNING.

*NOTE* PROTEIN = 4 CALORIES PER GRAM / CARBS = 4 CALORIES PER GRAM / FAT = 9 CALORIES PER GRAM

HOW TO DETERMINE FAT % IN A SERVING OF FOOD

TAKE THE NUMBER OF FAT GRAMS PER SERVING AND MULTIPLY BY 9 (9 CALORIES PER GRAM OF FAT)
TAKE THAT NUMBER AND DIVIDE BY THE TOTAL CALORIES PER SERVING, THEN MULTIPLY THAT NUMBER BY 100
AND YOU WILL HAVE THE FAT % PER SERVING.
EXAMPLE:
120 CALORIES PER SERVING , 2 GRAMS OF FAT PER SERVING
2X9 = 18
18 DIVIDED BY 120 = 0.15
0.15 X 100 = 15% FAT PER SERVING

MOST EFFECTIVE WEIGHT LOSS FOODS
I get a lot of questions on a daily basis on what are the best foods for weight loss.
There is no magic food as all foods have calories, however if you wish to obtain the leanest and fit body
possible (body fat reduction) not just weight loss, here are the 6 foods that work:
PROTEIN
EGG WHITES, CHICKEN BREAST, TUNA
CARBS
OATMEAL, SWEET POTATO, BANANNA
EGG WHITES = 4 PER SERVING
CHICKEN AND TUNA = 3.5 OZ PER SERVING
OATMEAL = 50 GRAMS PER SERVING
1/2 CUP SWEET POTATO =  50 GRAMS PER SERVING
BANANNA= 1 PER SERVING
THE ONLY ADDITION TO THIS MEAL PLAN WOULD BE 1 CUP OF MIXED VEGETABLES EVERY DAY.
DRINK AT LEAST 1 GALLON OF WATER PER DAY.
COMPLETE A CIRCUIT TRAINING ROUTINE 3X PER WEEK AND YOU WILL BE AMAZED AT THE END RESULTS .
THIS MEAL PLAN CAN BE USED FOR 10-12 WEEKS THEN 1 WEEK OFF AND REPEAT
AND YES IT IS VERY CHALLENGING TO STAY ON THIS PLAN.  IT DEPENDS ON HOW MUCH YOU WANT TO BE IN THE BEST SHAPE OF YOUR LIFE. THE CHOICE IS OUR OWN.  WE ARE WHAT WE EAT!!
Running a 12 min mile burns apprx , 236 calories
Sprinting 10-100 yrd dashes burns apprx , 510 calories
SUPPLEMENTS
Vitamin C (1000 mg) per day
B-Complex - (sublingual liguid) 1-ml per day
Mega Vita - Min (vitamin and Mineral ) 1 per day
100% Whey Protein Powder (2 servings per day)
Vitamin C can be taken at breakfast or before bed time
B - Complex at lunch time
Mega Vita - Min at bed time
Whey protein with breakfast or after workout and with dinner.
The key to receiving the best benefits of supplements is to be sure you take them on a consistent basis, do not miss a day
and you will begin to feel less stress and fatique in no time.
V02 MAX
V02 MAX , CARDIORESPIRATORY FITNESS ( CRF ) IS PROBABLY THE SINGLE MOST IMPORTANT MEASURE OF HEALTH RELATED FITNESS DUE TO ITS ROLE IN PHYSIOLOGICAL FUNCTION AND ITS RELATIONSHIP TO DISEASE AND LIFESPAN . PARTICIPATION IN CARDIOVASCULAR ACTIVITIES POSITIVELY AFFECTS THE OTHER HEALTH RELATED COMPONENTS OF FITNESS , MAKING IT A KEY COMPONENT TO ANY EXERCISE PROGRAM. CARDIORESPIRATORY ASSESSMENTS SHOULD BE PART OF YOUR PROGRAM.
THE ( CRF ) TEST IS INTENDED TO IDENTIFY A PERSONS V02 MAX - MAXIMUM OXYGEN UPTAKE, REFLECTS THE BODYS ABILITY TO INTAKE TRANSPORT, AND UTILIZE OXYGEN. IT IS A MEASURE OF THE EFFICIENCY WITH WHICH THE LUNGS HEART, AND BLOOD SUPPLY OXYGEN TO THE MUSCLES AND THE MUSCLES ABILITY TO EXTRACT AND USE THE OXYGEN FOR ENERGY METABOLISM DURING EXERCISE.
HOW TO DETERMINE YOUR V02 MAX:
* RECORD YOUR WEIGHT ( LBS )
* WALK 1 MILE AS FAST AS POSSIBLE
* RECORD YOUR TIME
* RECORD YOUR HEART RATE ( BEATS PER MINUTE )
THEN USE THE FOLLOWING FORMULA '
132.853 - 0.0769 ( WEIGHT ) - 0.3877 ( AGE ) + 6.315 ( GENDER ) - 3.2649 ( TIME ) - 0.1565 ( HEART RATE )
GENDER = 0 FOR FEMALES AND 1 FOR MALES
THIS WILL GIVE YOU YOUR VO2 MAX
ALOHA, LATELEY I HAVE BEEN GETTING QUESTIONS ABOUT HOT OR COLD THERAPY FOR AN INJURY?
HEAT IS COMMONLY USED TO TREAT CHRONIC INJURIES OR INJURIES WITHOUT INFLAMATION OR SWELLING SUCH AS MUSCLE AND JOINT PAIN . HEAT RELAXES THE MUSCLES AND INCREASES ELASTICITY OF JOINT CONNECTIVE TISSUE, AND STIMULATES BLOOD FLOW TO THE INJURED AREA. COLD PACKS SHOULD BE USED TO TREAT INFLAMMATION AND SWELLING.
WATER SOLUABLE VITAMINS
REGULATE METABOLIC REACTIONS, CONTROL THE PROCESS OF TISSUE SYNTHESIS, AID IN THE PROTECTION OF THE CELL'S PLASMA MEMBRANE AND FACILITATE PROPER TISSUE FUNCTION.
WATER SOLUABLE VITAMINS ACT AS COENZYMES WHICH PARTICIPATE DIRECTLY IN CHEMICAL REACTIONS.
WATER SOLUABLE VITAMINS CONSIST OF THE B- VITAMINS AND VITAMIN C
FAT SOLUABLE VITAMINS FUNCTION TO ENHANCE TISSUE FORMATION AND INTEGRITY, PREVENT CELL DAMAGE AND SERVE AS CONSTITUENTS OF CERTAIN COMPOUNDS.
FAT SOLUABLE VITAMINS ARE DISSOLVED AND STORED IN THE LIVER AND ADIPOSE TISSUE.
FAT SOLUABLE VITAMINS CONSIST OF VITAMINS A,D ,E AND K . EXCESS CONSUMPTION OF FAT -SOLUABLE VITAMINS CAN BE TOXIC.
BE SURE AND CHECK YOUR (DRI) DIETARY REFERENCE INTAKE BEFORE TAKING VITAMINS
WHEY PROTEIN
WHEY PROTEIN IS A FAST ABSORBING SOURCE OF PROTEIN TO SUPPORT LEAN MUSCLE
GREAT FOR ANYTIME DURING THE DAY, ESPECIALLY POST WORKOUT.

Meal Plans


Online Nutrition Ordering


Online Nutrition Orders

Basic Nutrition Plan

The Basic Nutrition Plan is ideal for the "average person" seeking a healthy diet plan for weight loss and/or general fitness and performance improvements. This service includes the initial nutrition assessment, custom nutritional strategy, ongoing bi-weekly follow-up calls for the duration of your time working with us, periodic adjustment of the nutrition strategy, track progress, and constant support from your online nutrition coach. There is a heavy emphasis on nutrition education. The cost is $60 per month or $120 for three months.

$60.00

Advanced Nutrition Plans

The Advanced Nutrition Plan is ideal for the athlete trying to take his or her performance to the next level or for other like-minded persons. Clients who will benefit from this program may include marathon runners, power lifters, bodybuilders, and other similar individuals, whether at the amateur or professional level. This program is also ideal for persons preparing for bodybuilding contests.

$85

Women's Supplements


WOMANS SUPPLEMENTS

Her Multi

Women's Multi Vitamin / Minerals

$22.00

Shred Her

Fat Burners

$24.90

MHP X-PEL

All-Natural Herbal Diuretic for Men & Women That Supports Rapid Water Loss & Increased Muscle DefinitionReduces Bloating & Supports Fat LossPotent Anti-Cramping Electrolyte ComplexNatural Caffeine From Green Tea & Guarana to Support Clean Energy and Fat BurningTime tested MHP Xpel Maximum Strength Diuretic Capsules, 80 Capsules

$22.30

Her Aminos

Branch Chain Amino Acids for building lean muscle.

$32

Store/Gift Certificates


Power Plus Store / gift certificates

Heart Watch

Heart Rate Monitor / Calorie counting Watch Monitor your heart rate with a Heart Rate Monitoring Watch Keep track of the calories burnt during each training session.

$29

Gift Certificates

Training Gift Certificates Give a Gift of Fitness to those you Love .

$20.00

Womens sweat suits

Two piece women's sweat suits 100 % cotton

$26

Running Belt

Sports Bag / Running Waist Bag Pocket Jogging Portable Waterproof Cycling Phone anti-theft Pack Belt Bags

$12

Mens /Womens Shoulder Bag

Waterproof Outdoor Sports Cross-body Bag Chest Bag Sling Bag Shoulder Bag for Hiking Running-Adjustable Strap

$18

$16.50

Para Chord

Parachord / 550 / 100 ft / 7 strand 31 meter

$8

Hiking Helper

Compass / parachord /

$10

Blog


Body Fat and BMI Chart

POWER PLUS PERSONAL TRAINING

Kevin M. Jones  *  808-635-4447  *  powerpluskmj@gmail.com  *

www.powerpluspersonaltraining.com


WHAT ARE YOUR NUMBERS ????????

FREE ASSESMENTS

 

BODY MASS INDEX (BMI)

ADULT MALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<7.9%

8-19.9%

20-24.9%

>25%

40-59

<10.9%

11-21.9%

22-27.9%

>28%

60-79

<12.9%

13-24.9%

25-29.9%

>30%


ADULT FEMALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<20.9%

21-28.9%

29-31.9%

>32%

40-59

<22.9%

23-29.9%

30-32.9%

>33%

60-79

<23.9%

24-31.9%

32-34.9%

>35%


BODY FAT PERCENT

RISK CATEGORY

MALES (% Body Fat)

FEMALES (% Body Fat)

Essential

3-5

11-14.9

Lean

6-10.9

15-18.9

Fitness

11-15.9

19-22.9

Healthy

16-19.9

23-26.9

Moderate Risk

20-24.9

27-31.9

High Risk

>25

>32


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Facts about New Life HGH Gel

New Life claims to have these 3 ingredients in the HGH Gel
a) Glandula Suprarenalls Suis 6X
b) Thyroidinum ( Bovine ) 8X
c) HGH 30X
Unfortunately none of the first two ingredients were present in the product when tested by an independent lab, actual ingredient in the product is HGH 30 X.
Now for the science about what it is :
The X indicates a 1 to 10 dilution, as stated in the New Life HGH Gel the HGH ingredient has been succussed and diluted X30 or 30 times using a 1 to 10 dilution .They start at 1 part in 10 and range up to 1 part in 30 ( 30 X ) 1X is the starting point for dilution then dilute it that 1X again and again to 30X , so each additional X becomes 10 times more diluted than the previous. At 3X your looking ( 1^3 ) ( 1 in 1000 ) at 6X this is approximatley the amout of floride in drinking water ,,,,,
8X = 10 parts per billion 24X is where a beaker of the product has around a 50/50 chance of having ( 1 molecule ) of the active ingredient in it , so you can imagine what it would have a a 30 X dilution . Although the 30 X sounds great you now see the science behind it , but for all those who think this is not the facts , here is a simple way to find out , schedule a blood test before using the product , then use the product and have another blood test done and compare ( yes this has been done ) and you will see for yourself other than a placebo effect you have purchased a very expensive MLM ( Multi Level Marketing Product ) Best to all in health & Fitness.

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Exercise can reduce the appearance of cellulite

Fact

A regular exercise practice cannot cure cellulite—but in many cases it can help prevent or reduce its appearance. Cellulite occurs when connective fibers underneath the skin become weak or lose their elasticity, but stretching and strengthening those areas (in addition to burning away excess fat overall) can help. "Firming and toning those muscles will in turn tighten the skin, giving the illusion that cellulite is less noticeable," 

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Okay…so what is the ketogenic diet? A ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy. Why does the ketogenic diet work? The ketogenic diet works much like any other diet: by limiting the amount of calories you consume, thereby creating a caloric deficit where the body burns more energy than it takes in. That is the fundamental science of weight loss, and while the “a calorie is a calorie” argument is subject to much debate, few will argue that all successful diets rely on caloric restriction, one way or another. Many of the advantages of the ketogenic diet are rooted in its ability to control hunger much more effectively than other diets. Ketogenic Diets control blood sugar and minimize insulin spikes. When we eat carbohydrates, our blood-glucose levels rise rapidly. This causes an equally rapid insulin response from the pancreatic gland. The insulin disperses excess blood glucose, which causes you to feel hungry all over again. By eating a low carbohydrate diet, we keep our blood sugar levels low and steady, and as a result, carb-induced hunger spikes are avoided. Reducing insulin levels is paramount to success with any diet insulin is the hormone that tells our body to store fat, by keeping our insulin levels low, we create an environment within our bodies that limits fat storage and promotes fat lipolysis. Ketogenic Diets allow us to eat food that is satiating and filling. Many find that restricting calories on a ketogenic diet is extremely easy. If you’re doing the ketogenic diet properly, you’ll be consuming the vast majority of your calories each day from fats and protein, both of which are extremely filling and can be quite delicious. Once you remove things like refined sugars and simple carbohydrates from your diet, you’ll find that 2,000 calories (or however many you aim to consume) leaves plenty of room to fill yourself up each day. Many keto dieters even find themselves having a hard time consuming enough food each day! Successful keto dieting is all about properly balancing your macronutrient ratios. It is generally recommended that ketogenic dieters should consume about 60% of their macronutrients from fat, 35% from protein, and 5% from carbohydrates. Carbohydrate intake should generally be limited to less than 50 grams per day. When starting out, it is generally recommended that you limit your carbohydrates to 20 grams per day, as being strict initially will make sure you enter ketosis, and help you learn the ins and outs of successful low carbohydrate dieting. In your first few weeks, it is helpful to obsessively and accurately track every morsel of food or liquid that enters your body. (Many of us that do keto use our smartphones to keep track of our food consumption – After a while, you start to develop an understanding of how many grams of carbohydrates are in different kinds of food, and you quickly learn how to adjust your dietary habits to a low carb lifestyle. How do I know I’m doing the Ketogenic Diet right? Many people choose to buy a product called KETOSTIX, which allow you to check the ketone levels of your urine. When in ketosis, our bodies excrete excess ketone bodies through our urine, sweat, and breath. This is handy because we can check to see if ketones are present in our urine. If they are present in any amount, your body is in ketosis and you can be certain that you are sufficiently limiting your carbohydrate consumption. Once you get the hang of the ketogenic diet, and you are able to stay in ketosis consistently and effortlessly, you can raise your carbohydrate intake until you find your body’s “sweet spot” – that is, the amount of carbs you can eat each day and still stay in ketosis. Just because you’re in ketosis does not necessarily mean that you are doing keto correctly, however – maintaining proper macronutrient ratios is important. Your body needs sufficient levels of protein to preserve muscle mass, and enough overall energy to keep your brain, organs, and muscles happy.

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Resting Metabolic Rate
Resting metabolic rate (RMR) generally represents between 60 -70 % of the total caloric expenditure in a given day.  It is the rate at which the body expends energy to support vital functions such as heart contractions, digestion, and various cellular activities.  Metabolic rates vary from person to person.  Certain conditions can cause increased metabolic activity at rest such as fever, stress, starvation, recovery from exertion and malnutrition.  The lean mass equation is used to predict your RMR.  It is calculated by the relative lean mass of an individual.  Follow example below to determine your RMR.
RMR = ( 21.6 x fat free mass in kilograms ) + ( 370 )
EXAMPLE:
42 yr old female weighing 142 lbs with 24% body fat
142 lbs x .24 = 34 lbs of fat mass
142 lbs - 34 lbs of fat mass = 108 lbs of ( fat free mass )
108 lbs divided by 2.2 = 49 kg
RMR = ( 21.6 x 49 kg ) + 370 = 1428 Calories per day
WHY WE GAIN BODY FAT
ONE POUND OF FAT MASS = 3500 CALORIES
DAILY CALORIC NEED = 2,200 CALORIES (RMR)
DAILY CALORIC EXPENDITURE = 2,100
POSITIVE CALORIES = 100
100 CALORIES PER DAY X 365 DAYS A YEAR = 36,500 EXTRA CALORIES PER YEAR !!
36,500 CALORIES DIVIDED BY 3,500 = 10.4 LBS OF FAT PER YEAR ....
SO AS YOU CAN SEE WHAT WOULD HAPPEN IF WE WERE 300 OR 400 CALORIES OVER OUR (RMR)
30 - 40 EXTRA LBS OF FAT PER YEAR!

Read More

WHY RESISTANCE TRAINING IS IMPORTANT
RESITANCE TRAINING BURNS MORE CALORIES PER MINUTE OF ACTIVITY DUE TO THE HIGHER INTENSITY OF THE WORKOUT.
EXERCISE AIMED AT BODYFAT LOSS SHOULD INCLUDE RESISTANCE TRAINING AND AEROBIC ACTIVITIES.
POST-EXERCISE METABOLISM ENCOURAGED BY HIGH INTENSITY TRAINING ENHANCES BODY FAT UTILIZATION THROUGHOUT THE BODY.
EXERCISE AND NUTRITION
EXERCISE IS THE SPARK , AND NUTRITION IS THE FUEL FOR YOUR METABOLISM
YOU CAN EXERCISE UNTIL YOU ARE BLUE IN THE FACE, BUT UNTIL YOU CONTROL YOUR NUTRITION YOU WILL BE UNABLE TO REACH
YOUR FITNESS POTENTIAL. REMEMBER THAT 80% OF YOUR RESULTS FROM A FITNESS ROUTINE WILL COME FROM PROPER NUTRITION.

Read More

Transitioning from a high-carb diet to a low-carb diet with minimal symptoms requires knowledge and discipline. Use our handy guide to avoid the common pitfalls.

More and more athletes are experimenting with ketogenic diet for a variety of reasons. A ketogenic diet can sometimes result in drastic improvements in metabolic health and help athletes lose body fat without sacrificing muscle mass. This change in body composition translates to a higher power-to-weight ratio.

Additionally, emerging research suggests ketogenic diets may be beneficial for reducing oxidative stress and improving mental acuity. The latter would not only help keep you focused during your workouts but also potentially speed up the recovery process.

Mistake 1: Fearing Fat

Much of the conventional nutrition wisdom advocates fat avoidance. However, on a ketogenic diet, fat needs to be your friend! The majority of your calories (more than 65 percent) will be coming from dietary fat. This can seem intimidating, but without enough fat, you might not consume enough calories. Alternatively, you might consume too much carbohydrate or protein for your keto lifestyle.

The Fix: First, you need to know which foods contain a lot of fat. Armed with that information, planning ahead and prepping meals can help keep you keep your fat intake on track and ensure it is within your goal ranges.

One way to ensure you don't exceed your daily limit for carbs or protein while on a ketogenic diet is to periodically check your ketone levels. Nutritional ketosis can be checked at home either using urine sticks (if within the first few weeks of the diet) or a finger prick (beyond the first few weeks of adaptation). Nutritional ketosis is defined as ketone levels of 0.5-3.0 mm

Mistake 2: Consuming Too Much Protein

A ketogenic diet is a moderate-protein diet, not a high-protein diet. While this may be a tough pill to swallow for athletes used to eating over 2 grams of protein per pound of body weight, that much daily protein will make it nearly impossible for your body to become keto-adapted.

The Fix: To find out how much protein you need to eat during your ketogenic diet, start off by calculating the total calories you need for your goal. Although individualized, protein intake on a ketogenic diet typically ranges from 15-25 percent. Once you know your total calories, multiply that number by 0.15-0.25. To figure out how many grams of protein to shoot for each day, divide that number by 4.

Great sources of protein while on a ketogenic diet include fattier cuts of meat, such as beef or pork; fish or other seafood; whole eggs; and cheese.

Mistake 3: Consuming Too Little Sodium

For any athlete, maintaining proper sodium balance is essential for optimal performance. This is especially true for those switching to a ketogenic diet. Although you may notice some initial weight loss during the first few days following a ketogenic diet, much of this is due to a loss of water and sodium as result of reduced carb intake.

Loss of sodium disrupts the body's natural electrolyte balance and can affect several other mineral levels for an athlete. Unless properly replenished, this imbalance of water and sodium can lead to symptoms commonly referred to as the "keto flu," which include headaches, poor concentration, faintness, and nausea. Sodium loss via the diet, in addition to sodium loss during exercise, can hurt your workouts.

The Fix: Supplement with extra sodium starting on day one of your keto diet! Many of the aforementioned symptoms can be drastically reduced, or even completely avoided, by properly supplementing with sodium and water.

Aim to include an additional 1-2 grams of salt into your daily diet. An easy way to achieve this each day is by liberally salting your foods and drinking broth made from one or two bouillon cubes.

Mistake 4: Avoiding Saturated Fat

Levels of saturated fat in your diet do not always directly link to higher levels of cholesterol in your blood. Consuming a diet high in saturated fat and high in carbohydrates can lead to major health implications, but once dietary carbohydrates are reduced, saturated fat becomes a preferred source of energy for the body.

In fact, even though many ketogenic diets contain higher-than-recommended levels of saturated fat, researchers have found circulating levels of cholesterol in the body actually decrease—so long as carbohydrates are reduced!

The Fix: Your main sources of fat on a ketogenic diet should be monounsaturated and saturated fats. Olive oil, macadamia nuts, and avocados all make for great sources of monounsaturated fats, whereas your saturated fats can come from meats, high-fat dairy (cheese, butter, heavy cream), and coconut oil.

Mistake 5: Failing To Plan Meals

Ketogenic dieting can lead to a variety of health and wellness benefits, but it does require proper planning and adjustments in order to be successful. As with any change in nutrition, life obstacles can cause last-minute meal decisions that may knock you off the wagon. Traveling, holiday parties, and family functions are all potential pitfalls.

The Fix: Take the time to plan ahead and create backup strategies to avoid falling prey to easy-to-grab carb sources. Planning out your weekly meals and picking a day (like Sunday) to meal prep can help ease last-minute meal decisions. Carry low-carb snacks, like, string cheese, packets of mixed salted nuts, or pork rinds. for times you have to eat on the go.

If you're heading to a social event, bring a crowd pleaser that is also keto-friendly. Here are a few examples:

Deviled eggs

Cream-cheese-filled celery

Buffalo chicken dip

Cheese-stuffed olives

Bacon wrapped shrimp

Switching to a ketogenic diet is a lifestyle change that can expose you to some tasty, creative meals and can lead to improvements in health and wellness. However, it can also be challenging and overwhelming to change your diet so drastically.

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So, you want to get in shape?
The truth about losing weight is not as simple as looking at the scale and seeing the numbers go down.  People who are working on losing weight should be more concerned with body fat loss than just weight loss.
Your weight is a total of two things: Fat Free Mass (FFM) and Fat Mass (FM)
The FFM is made up of bones, skelatal muscle, and non skelatal muscles. FFM contains 19.5% protein, 72.4% water, 8% skelatal minerals and 0.1% of glycogen.  Weight can be lost by decreasing your FFM, however without reducing your FM you will still have fat and not look good .

The ONLY way to start looking great and show your definined muscles is to reduce your FM.
What to do?
To have a well defined body, you must have a proper meal plan, resistance training and aerobic training.  Weight training is important for the following reasons:
AESTHETIC: Building muscle is important for having a muscular and fit body look.
PHYSIOLOGICAL :By increasing your FFM you will increase the Mitochondria, which will increase the energy centers of the cell.  These cells are the ones which use fat as energy!
Join the Power Plus family and let Kevin Jones help you change your life!
How important is nutrition?

Very important.  Nutrition is the most important key from which the effectiveness of a good weight training and aerobic training depend on.  
How to use your heart rate during exercise.
The ideal heart rate for aerobics would be 65-75% of your maximum heart rate.  The easiest way of determining your Max Heart Rate is the number 220 minus your age.  Stay within your training heart rate of 65-75 % of your maximim heart rate for 30 min while doing aerobics.

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Check Your Numbers

BODY MASS INDEX (BMI)

ADULT MALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<7.9%

8-19.9%

20-24.9%

>25%

40-59

<10.9%

11-21.9%

22-27.9%

>28%

60-79

<12.9%

13-24.9%

25-29.9%

>30%

ADULT FEMALES

Age

Increased Risk

(BMI <18.5)

Healthy

(BMI 18.5-24.9)

Increased Risk

(BMI 25-29.9)

High Risk

(BMI 30+)

20-39

<20.9%

21-28.9%

29-31.9%

>32%

40-59

<22.9%

23-29.9%

30-32.9%

>33%

60-79

<23.9%

24-31.9%

32-34.9%

>35%

BODY FAT PERCENT

RISK CATEGORY

MALES (% Body Fat)

FEMALES (% Body Fat)

Essential

3-5

11-14.9

Lean

6-10.9

15-18.9

Fitness

11-15.9

19-22.9

Healthy

16-19.9

23-26.9

Moderate Risk

20-24.9

27-31.9

High Risk

>25

>32

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In order to get the body you’ve been wanting, you need to make cleaning up your diet and getting physically active a priority

The more lean muscle mass you have, the more calories you’ll burn, because muscle burns more calories than fat, which translates to trimming that stubborn belly fat.

Because BCAAs aren’t a magical supplement, they need to be combined with a balanced diet, regular cardiovascular exercise, and strength training; however, through patience and diligence with the process, BCAAs will be the necessary supplement you need to trim your body fat.

If you’re serious about improving muscle recovery, building lean muscle, and burning fat, the last thing you want is to reach for a men’s protein supplement packed with a bunch of calories and sugar to refuel after training. Did you know the hormone serotonin not only regulates your happiness, but your junk food cravings as well? A study focusing on carbohydrate-rich cravings found individuals with lower serotonin have more excessive cravings than those with higher serotonin. Meaning the less serotonin production you have, the more intense your cravings seem to be. The amino acids in BCAAs, combined with exercise help with the production of serotonin therefore keeping your cravings under control.

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Power Plus Products


Power Plus Products

C.G.L

C.G.L is a combination of Creatine , L- Glutamine and L-Arginine the perfect combination for lean muscle gains .Clean sustainable muscle gains .

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Push Up Board

Multi angle push up board

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Online Training and Nutrition


Online Personal Training

Online Personal Trainers and Nutrition Coach An online personal trainer can help you reach your health and fitness goals with all the convenience of training in your own home, gym, or other personal space. We specialize in body and lifestyle transformations and use physical training, nutritional changes, and improvements in thinking to help you reach your goals. We teach you how to eat right and exercise correctly, and help you understand the various aspects of fitness, from nutrition to mobility. We believe in training the mind and the body and can deliver all of this to you through online workout and nutrition programs.

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Online Services

Why Use An Online Personal Trainer and Nutrition Coach? An online personal trainer, nutrition coach, or health and wellness coach can provide you all of the services are face-to-face professional would. We pride ourselves on making the training environment interactive, easy to use, simple to follow, and full of all the information you need to be successful. ​ Beyond a high quality of service on par with anything you'll receive face-to-face, the biggest benefits to you are convenience and savings. The cost for online services are significantly lower than those for face-to-face services, and you can complete the process from anywhere you want—at the gym, at home, at your office, or on the road! ​ It's true that we don't have the face-to-face time with you and cannot answer your questions at the moment, but the message system allows you to send us questions 24-7. It is also true that we are not there to show you exercise form—but we have a video attached to every exercise , allowing you to know exactly what you need to do. There are many other benefits of our service , and this creates a dynamic that ensures your success as long as you put in the work.

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Nutrition Plans

The Basic Nutrition Plan is ideal for the "average person" seeking a healthy diet plan for weight loss and/or general fitness and performance improvements. This service includes the initial nutrition assessment, custom nutritional strategy, ongoing bi-weekly follow-up calls for the duration of your time working with us, periodic adjustment of the nutrition strategy, track progress, and constant support from your online nutrition coach. There is a heavy emphasis on nutrition education. The cost is $60 per month or $120 for three months.

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Advanced Nutrition Plans

The Advanced Nutrition Plan is ideal for the athlete trying to take his or her performance to the next level or for other like-minded persons. Clients who will benefit from this program may include marathon runners, power lifters, bodybuilders, and other similar individuals, whether at the amateur or professional level. This program is also ideal for persons preparing for bodybuilding contests.

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Online Training


Basic Training Package

Workout templates are ideal for people who want freedom and lower costs with their exercise plan. We offer three tiers of workout templates, each with more or less interaction with us, depending on what you need, and varying features to meet different needs of different people. Do understand that if you are unfamiliar with exercise, significantly overweight, or have another aggravating condition such as an injury, the workout template may not be the best option for you—

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Cross Training

Cross-training is the combination of two or more training styles. The reason for cross-training can be that you have dual goals, such as bodybuilding and powerlifting, that you compete or want to compete in a sport like CrossFit, or you prefer variety in your exercise.

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Strength, Speed, Agility, Power, Endurance, Flexibility, Injury Prevention, Coordination

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