- 20 + years of experience in the fitness industry
- Certifications from National Academy of Sports Medicine(NASM) and American College of Sports Medicine(ACSM)
- Authored multiple fitness books and online courses
- Developed training programs for professional athletes
- Fitness columns published in Men’s Health, Muscle & Fitness, and other magazines
- Regularly contributes to international fitness websites
Noel Arevalo is a fitness enthusiast and personal trainer who has dedicated her life to helping others achieve their fitness and wellness goals. In this blog post, we will take a closer look at her fitness and diet routine and how it has helped her achieve a balanced and healthy lifestyle.
Noel Arevalo's diet is also an important aspect of his overall wellness routine. She follows a high-protein diet, which is rich in lean meats, fish, eggs, and dairy. She also includes a moderate amount of fruits, vegetables, and whole grains, and avoids processed foods and added sugars as much as possible. She believes that a high-protein diet is essential for building muscle and maintaining a lean physique. Noel believes this because of 2 reasons:
1 - protein causes extra energy to be used by the body to digest it which in turn causes more calories to be burned.
2 - protein fills you up faster. Eating a meal that is protein-heavy will naturally cause you to eat less and only what you need as a whole.
Overnight oats with chia seeds, almond butter, and fruits; hard-boiled egg; green tea
Simple overnight oats recipe using the ingredients you provided:
• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 1 tablespoon almond butter
• Assorted fruits (such as sliced berries, bananas, or diced apples)
• 1 hard-boiled egg
• 1 cup brewed green tea (cooled)
1. In a mason jar or airtight container, combine the rolled oats and chia seeds.
2. Add almond butter to the jar and mix well to evenly distribute it.
3. Add the fruits of your choice on top of the oat mixture.
4. Peel and slice the hard-boiled egg, then place it in the jar.
5. Pour the cooled green tea into the jar, ensuring it covers the ingredients.
6. Stir gently to combine all the ingredients, making sure everything is evenly coated.
7. Seal the jar and refrigerate overnight, or for at least 4 hours, to allow the oats and chia seeds to absorb the liquid.
8. In the morning, give the mixture a quick stir before enjoying your delicious and nutritious overnight oats.
Feel free to adjust the quantities of ingredients to suit your taste preferences. Enjoy your hearty and convenient breakfast!
Salmon and brown rice bowl loaded with veggies; kombucha
Flavorful and healthy recipe for Salmon and Brown Rice loaded with veggies:
• 2 salmon fillets
• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 carrot, shredded
• 1 cup broccoli florets
• 2 cloves garlic, minced
• Salt and pepper to taste
• 2 tablespoons soy sauce
• 1 tablespoon honey or maple syrup (optional for a touch of sweetness)
• Fresh lemon wedges for serving
1. Preheat your oven to 400°F (200°C).
2. Rinse the brown rice under cold water. In a medium-sized saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, reduce heat to low, cover, and simmer for about 40-45 minutes or until the rice is tender and the water is absorbed.
3. While the rice is cooking, prepare the salmon. Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Bake in the preheated oven for about 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
4. In a large skillet, heat olive oil over medium heat. Add the diced bell pepper, zucchini, shredded carrot, and broccoli florets. Sauté for about 5-7 minutes until the vegetables are tender-crisp.
5. Add minced garlic to the skillet and sauté for an additional minute until fragrant.
6. In a small bowl, whisk together soy sauce and honey/maple syrup. Pour the sauce over the sautéed vegetables and stir to coat evenly. Cook for another minute to heat through.
7. Once the brown rice is cooked, fluff it with a fork and add it to the skillet with the vegetables. Mix everything together until well combined and heated through.
Grilled chicken with roasted sweet potatoes and steamed broccoli; herbal tea
• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon melted butter or olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 2 cups broccoli florets
1. Preheat your grill to medium-high heat.
2. In a small bowl, mix together the olive oil, minced garlic, paprika, dried thyme, salt, and pepper. Brush this mixture over both sides of the chicken breasts.
3. Place the seasoned chicken breasts on the preheated grill and cook for about 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C). Cooking time may vary depending on the thickness of the chicken breasts. Once cooked, remove from the grill and let them rest for a few minutes before slicing.
4. While the chicken is grilling, preheat your oven to 425°F (220°C).
5. In a large bowl, toss the cubed sweet potatoes with melted butter or olive oil, garlic powder, paprika, salt, and pepper until they are evenly coated.
6. Spread the seasoned sweet potatoes in a single layer on a baking sheet lined with parchment paper. Roast them in the preheated oven for about 25-30 minutes, or until they are tender and golden brown, flipping them halfway through the cooking time for even browning.
7. In the meantime, bring a pot of water to a boil. Place the broccoli florets in a steamer basket or colander and steam them over the boiling water for about 5-7 minutes, or until they are crisp-tender. Remove from heat.
8. Once everything is cooked, slice the grilled chicken breasts into strips.
9. Serve the grilled chicken alongside the roasted sweet potatoes and steamed broccoli.
10. Enjoy your delicious and well-balanced meal of grilled chicken, roasted sweet potatoes, and steamed broccoli!
Feel free to season the chicken and vegetables according to your taste preferences. Enjoy your flavorful and nutritious dish
In addition to her diet, Noel Arevalo also incorporates other wellness practices into her routine such as drinking plenty of water and getting enough sleep. She believes that the key to a healthy lifestyle is balance, and that it is important to take care of your body, mind, and spirit in order to feel your best.
Noel Arevalo's fitness routine is centered around weightlifting and high-intensity interval training (HIIT). She believes that weightlifting is the most effective way to build muscle and increase strength, and incorporates a variety of exercises such as squats, deadlifts, and bench presses into his routine. These exercises are essential in Noel's routine because of how many muscles they work all at once. This allows Noel to build a large amount of muscle throughout the body at once. In essence, compound movements give you a large bang for your buck.
She also includes HIIT workouts, which are short and intense bursts of exercise that can burn a lot of calories in a short amount of time. This is an incredibly effective way to burn calories and improve your fitness in a short period of time. If you are short on time then a HIIT workout routine is the way to go to stay fit and active.
One of the key benefits of Noel Arevalo's fitness routine is that it helps her to maintain a lean and muscular body. Weightlifting is particularly effective at building muscle, which in turn helps to boost metabolism and burn fat. HIIT is also effective at burning calories and promoting weight loss.
High-Intensity Interval Training (HIIT) is often effective for weight loss due to several factors:
1. Increased Caloric Expenditure: HIIT workouts typically involve short bursts of intense exercise followed by brief recovery periods. This high-intensity effort stimulates the body to burn more calories during and after the workout. This effect, known as excess post-exercise oxygen consumption (EPOC), causes the body to continue burning calories at an elevated rate even after the workout is completed.
2. Fat Burning: HIIT has been shown to increase fat oxidation, which means it promotes the utilization of fat as a fuel source during exercise. The intense bursts of activity during HIIT workouts engage both aerobic and anaerobic energy systems, leading to greater fat burning compared to steady-state cardio exercises.
3. Metabolic Rate Boost: HIIT can increase the metabolic rate, both during the workout and for several hours afterward. This elevated metabolic rate helps the body burn more calories throughout the day, contributing to weight loss.
4. Preserving Lean Muscle: HIIT workouts are designed to be short and intense, which helps preserve muscle mass while promoting fat loss. This is particularly important for weight loss because preserving muscle mass helps maintain a higher metabolic rate. By preserving or even building lean muscle, HIIT helps create a more toned and defined appearance.
5. Time Efficiency: HIIT workouts are typically shorter in duration compared to traditional steady-state cardio exercises. This time efficiency makes it easier for people to fit workouts into their busy schedules, increasing adherence to a consistent exercise routine.
However, it’s important to note that weight loss is not solely dependent on exercise. A balanced approach that combines regular physical activity, such as HIIT, with a healthy and balanced diet is key to achieving sustainable weight loss. Additionally, individual factors such as overall fitness level, body composition, and adherence to a consistent exercise routine can also influence the effectiveness of HIIT for weight loss.
In addition to her weightlifting and HIIT routine, Noel Arevalo also incorporates other forms of exercise into her routine. He enjoys going for runs and bike rides and also practices yoga and stretching to supplement his weightlifting and HIIT routine. She believes that variety is the key to staying motivated and challenged in your fitness routine and that it is important to find activities that you enjoy and look forward to doing.
- Upper body:
- Pull-ups 4 x max
- Bench press 4x8
- DB Bench 3x10
- Bent over rows 4x8
- Side plank series 3 x 1 min on each side
- Bird dog 4x10
- Bridge pose 3 x 1 min holds
- Cardio: 30 minutes of HIIT interval training
- Lower body: Glute bridges, lunge jumps, jump squats
- Core: Plank series, bicycle crunches, sit-ups
- Cardio: 45-minute moderate-intensity run
- Full body circuit: Push-ups, lateral pulls/rows, jumping jacks
- Core: Deadbugs, mountain climbers, hollow holds
- Cardio: 30 minutes of interval training
- Upper body & Shoulders: Alternating single arm rows, overhead press, burpees
- Core: Medicine ball slams and twists, reverse crunches
- Cardio: 20 minutes of high-intensity sprints and hill repeats
- Lower body & Plyos: Squat jumps, skaters lunges, box jumps
- Core: Side plank series, bird dog, hollow holds
- Cardio: 45-minute moderate-intensity run
One of the things that sets Noel Arevalo apart as a personal trainer is her passion for helping others. She believes that everyone has the ability to improve their fitness and health, and is dedicated to helping her clients achieve their own fitness and wellness goals. She is known for his ability to create personalized workout plans that take into account each client's individual goals, abilities, and limitations.
In conclusion, Noel Arevalo is a shining example of how a consistent weightlifting and high-intensity interval training routine, balanced diet, and healthy lifestyle can lead to a fit and healthy body. Her routine is an inspiration for those who wish to improve their physical fitness, build muscle and lose weight. Whether you're just starting out on your fitness journey or are looking to take your workout to the next level, taking inspiration from Noel Arevalo's routine can help you achieve your goals and live your best life.