Blog Archives

What people don’t realize about cardio, New Years workouts

end of the month finishing up with Burprees and Press Challenge – it has been a progressive challenge this month and all around and I am very happy with everybody’s effort – I have been talking about the holiday foods and eating too much since Nov 1st and when you put in a great month of training with more weights and cardio like we have been doing then you really get to utilize that extra food energy and build your metabolism which will be very important when we get to May June and July bc then you get to show yourself off!! So while all the whimps are complaining about how fat and miserable they are the next two months and not working out or eating like they should, you don’t have to say anything to them

JUST FLEX and they will get the point

Easiest way to help people’s diet

One big problem I see among clients is under-eating at breakfast and lunch, then getting home at night after work to overindulge or “blow their diet”

One of the easiest ways to help remedy this is eating early and eating often throughout the day, experiment a little to find something that works bc what you’re doing now may not be working!!

Try to eat more fruits & vegetables in the morning & protein at lunch, stay away from extra carbs, starch, sugars & processed foods at night before you go to bed.  Use a food diary tool like #myfitnesspal to log and track micronutrients

If you need more nutrition tips or workouts message me and let me know how I can help

Junk food, health food what’s the difference

If you look at these two nutrition labels and break down what they are you may be surprised

One of these foods is considered “healthy” and good for you and the other is touted by many as a “junk food”

Break down the labels they are comparable in total calories but one has more fiber, less sugar, less cholesterol, less saturated fat

If you were to think that it’s a better choice because of those qualifications alone you may be missing the big picture – you don’t know what you are really eating unless you look at the label

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The human brain and sets of three’s

Our brain likes to see and hear things in 3’s

3 Wise Men

Three blind mice, 3 little pigs, 3 billy goats gruff

red, yellow, green stoplight

red, white, blue American flag

Three Stooges

Three Amigos

Stop, drop roll, I could go on, you get the picture

Todays workout is no different, I have 3 sets of leg exercises, one set is strength for the quads, one set is conditioning for the calves, and the last one is cardio for burning more fat

and thats it, the good, the bad, the ugly

For people who like to run and do cardio workouts

I get bagged on a lot bc I’m a trainer who doesn’t like to do running workouts or run for fun.  Now I’m not into bodybuilding or power-lifting either (I’m a shrimp at 5″6″ 160lbs 10% body fat)  but I do appreciate people who do whatever workout it is they like to do.

I just want to help people realize their goals and help them work smarter, not harder to get where they want to be

The difference for people who like to run and do running workouts is the energy systems their body uses to get the workout done.  Its different from lifting weights.

Running is “Aerobic” (with oxygen) which utilizes fat for energy and the muscle remains catabolic in the long run.

These are people who run a lot

lillysu

dudes

slim

londonmarathon12

London marathon runners at the start line

There’s a few common things all these runners have here

  1. they run A LOT!!
  2. they burn a lot of FAT
  3. they are very lean

Nothing wrong with that, your body will respond to what ever training you give it or put it through.  Just work smarter not harder to achieve your goals

 

If you have any questions about my philosophy or post please let me know

How’s your attitude?

Your attitude about working out can be many things depending on how you feel and think

  • fun
  • proactive
  • committed
  • consistent
  • positive
  • courageous
  • can do
  • interested
  • optimistic
  • successful
  • result oriented

I believe these attitudes can be taught and can be learned if your willing to put forth the effort and make the change.

Answer this first – are you willing to make the change and accept responsibility it takes to make that change?

Only you can do that, the workout is just a workout

I’ve made my passion for fitness and helping people workout my career and if you appreciate this post please share or tell somebody that needs to be motivated to get off the couch and GET TONED!!

 

What does a food label really say? Why don’t we just talk about it

We all look at food labels before we buy a product (if you don’t I hope you will start) but what does it really say?

When I go to the grocery I always look at the labels and check

  1. total calories
  2. calories per serving
  3. protein grams
  4. Carb grams
  5. Sodium

I always always always look and read the label in that order then based on the price per serving decide if I want to buy it or not.  Now some of that has changed since I became a family man but I will never buy something that I don’t know what its made of

To take it one step further if you look at the ingredients of the product, the first substance listed is what is most abundant, the last substance is the least.  Most of the time there are a lot of acids, alcohols, and starches

We are wanting to do a class on “Food Labels”  Dec 10th 6pm here at the studio.  We will have some speakers on chemistry and some clients of mine who have learned as they go about reading and eating food in the grocery

Please join us for a talk and workout if you are interested, bring a friend or two and we will have a great evening learning and working out

Headaches, inflammation and Magnesium in your diet

Better Control of Inflammation

A diet low in magnesium has been linked to unwanted increases in the inflammatory process. While some amount of inflammation is necessary to support normal immune function and tissue repair after injury, chronic and low-grade inflammation has increasingly been tied to increased risk of heart disease, obesity, and diabetes.

Restoring magnesium levels to recommended intakes has led to normalization of inflammation in clinical trial settings. For example, one large clinical trial found that a Nordic diet strategy — a diet rich in fish, whole grains, and vegetables as sources of magnesium — led to a suppression of the important inflammatory trigger interleukin http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75

 

Top 10 Foods Highest in Magnesium

http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php

It’s only been 10 months

last two months of the year coming up, so far through Oct

  • our best person lost 124 lbs in 7 months
  • 12yr old is down 15lbs in 3 months this month
  • older lady with neurological muscle disease is getting balance/strength back & losing weight
  • had 3 great pregnancies (one labor lasted only 4hrs)
  • had successful neck & shoulder surgeries come back to workout
  • battled 2 bouts of cancer again this year and made it
  • met some wonderful people from Edmonson Co
  • rowed 833,561 meters in a monthly challenge (one guy did 100,000m alone)
  • did a lunge challenge in May (a lady did over 1600 extra lunges)
  • did a few mud runs and played wiffle ball
  • had some clients I meet years ago come back to the studio
  • pissed some people off (of course)
  • lost a few clients to some “gyms” (figure they will be back too) ((again))

I say its been a GREAT year so far & HEY we still got 2 months to go!!! 

the reason why you will lose more weight in 2014 – in one chart

the reason why you will lose more weight in 2014 – in one chart

chart-of-the-day-pcs-mobile

with new fitness apps and social media you will want to fit in or be ahead of all your friends – you won’t want to be the one that looks lazy

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