Eric's Blog

  Hey Everyone!!!  Welcome to my blog, I hope that you enjoy the entries.  As sappy as it may be, I consider my blog to be my very own personal diary for all of you to share.  Hopefully, my entries can not only entertain a bit, but motivate as well.  However, if you are a client of mine, don't hold my entries against me, you may end up in my blog :)

**Hey guys, I am finally going to start back with the blog, sorry it has been so long, but I am back, and have so many new topics.  I'll be in touch!

I wish you all the best in health and happiness,

Your friend in health,

Eric

 

Example of a senior program, March 20th, 2017

Ann A.
3/16/17

1/ seated leg raises, 2 sets, 10 repetitions
2/chair squats/3 sets/10 repetitions
3/seated 5lb dumbbell curls/3 sets/10 reps
4/Seated 5lb dumbbell front raises/3 sets/10 reps
5/standing yellow tube front raises/2 sets/10 reps
6/standing yellow tube bicep curls/2 sets/10 reps
7/standing weighted plate front raises/2 sets/10 reps
8/standing dumbbell bicep curls/2 sets/10 reps
 

Many of us struggle with weight loss including myself. I remember the days when I could eat a whole pizza and not put on a pound. These days are a little different now I must watch what I eat and make sure to get my 50-minute workout in daily.

So, I’ve put together some strategies to help you smash your goals.

1. Figure out your basal metabolic rate. You can use the BMR formula to figure this out BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years), use a BMR calculator which can be found online or you can get resting metabolic rate test. The RMR test determines the number of calories your body is using at rest by analyzing the amount of oxygen your body uses. Talk with a personal trainer or fitness professional to find out more about BMR.

2. After you find out your BMR you will need to measure your activity level. There are many products out there that can help you do this. Devices like your cell phone, I watch, Fit bit, polar HRM to name a few. These devices will track your activity and tell you how active you are. This will give you a good idea of how your activity plays a role in your weight loss. If you like running I would get one that doubles as a running watch. There are many choices out there so many sure to talk to a fitness coach or trainer to help find the best option.

3. Once you find out your BMR and have an idea of your activity level you can start to look at what you’re eating. Yes, I know that having a food journal can be a pain but it does help. Pick up a tracking app and put it on your phone. Tracking your food can make or break you when it comes to your goals. Many of these apps have a BMR calculator built in. There are many apps out there my personal choice is my fitness pal. Talk to a nutritional coach or personal trainer to pick a tracking app.

4. Set up a schedule for your workouts. You need to focus on your goals and set up a daily workout. We all are very busy and it’s very hard to squeeze in a workout but exercise has been shown to make you more productive. Exercising regularly will increase your energy levels which will help you get things done. I try to put aside 50 minutes per day for exercise. Having a personal trainer can help you stick to this schedule.

5. Pick a plan and stick to it. Make sure you pick a plan that is progressive and easy to follow. If you have any limitations talk to a fitness trainer and set up a program to work around your limitations. Start with low intensity cardio workouts and moderate intensity weight training. Focus on big movements like squats, chest press and rows. Increase the weight at a slow and steady pace.

6. Keep a clean home. This means that you clean out all the junk out of your home. That means limited processed foods like cookies, soda, breads, cakes and pasta. Focus on having veggies, lean meats, fruits, yogurt, beans and nuts in your home. When you go out to eat then you can enjoy some of the other foods that aren’t allowed in your home. This will let you enjoy those foods when you eat out. If you have them in your home, you might turn to them when you’re stressed.

7. Hire a professional if you’ve failed in the past and you are starting to slip you might want to hire a professional personal trainer or nutritional coach. Having someone to push you can make or break your program. A personal trainer can help keep you on track and make sure that you are progressing forward with your program. Sometimes getting an outside look can help you see what is going wrong with your plan.

If you’re new to exercise, make sure to start out light for the first month. When you’re doing, your cardio start with walking, elliptical or bike. These are low impact cardio workouts that will minimize injury. When you’re doing weight, training make sure to pick weights that you can do with control. If you are having trouble I would advise seeking professional help. Getting some help from a personal trainer can dial in proper form so that you get the most out of your program. Working with a trainer can also help to minimize injury.

Good luck with your fitness goals. I know that you will rock this. I have put together a simple workout program below to get you started. If you have any questions, feel free to reach out to us.

 

What a trainer can do that you can't do for yourself by David Nickum, February 22, 2017

Personal trainers often recommend diet plans or foods, specific to the dietary needs of an individual. Your fitness coach will recommend certain foods, which will not just fulfill your nutrition goals, but will also keep you active and strong. Such recommendations from trainers are not restricted to weight loss or muscle gain, but they help in achieving the perfect nutritional balance. Besides recommending the below healthy foods, trainers encourage drinking plenty of water throughout the day and discourage consumption of processed foods and sugars.

 

Foods Recommended By Personal Trainers: 

  1. Eggs:

 Eggs are one of the most recommended foods by fitness coaches – often suggested as a healthy snack to keep a person fueled through the day. These are rich in vitamins, healthy fats and proteins. You can prepare a batch of hard-boiled eggs early and keep them in the refrigerator. One egg contains almost 6 grams of proteins and provides energy to stay fit and active.

  1. Watermelon:

Watermelon is one of those fruits which help in replenishing the depleted glycogen from the body. It helps in refueling the tired muscles after a strenuous course of a workout. The fruit is high in electrolyte content and water, which helps to keep the body hydrated. Prepare a homemade watermelon drink with a few pieces of fresh watermelon and some ice cubes.

  1. Tuna:

Personal trainers often recommend a slice of tuna before a morning workout session. Tuna is a low-carb protein which contains all the essential polyunsaturated fats, needed by the body. You can have tuna with a serving of healthy raw vegetables. To add to the taste, you can drizzle some extra olive oil on a slice of tuna and serve with fresh heirloom tomatoes.

  1. Salmon Fillet:

Salmon has all the essential proteins with the benefits of all good fats, much needed by the body for muscle growth and fitness. Bodybuilders and athletes are often deficient in fats, hence including a few salmon fillets in the diet, helps in gaining the deficient fat in the diet. You can have baked salmon or grilled slices cooked in extra virgin olive oil.

  1. Greek Yogurt:

Greek yogurt is a common choice of personal trainers for its high protein count. If you have a bowl of fresh Greek yogurt after a tiring workout session, it is known to help with muscle recovery. Store it in your pantry and have it easily when you feel hungry or need to have something. You can also toss in a few healthy berries and nuts and add to the nutrition count.

  1. Oatmeal:

Oatmeal is often described as a comfort food, it is high in fiber and also easy to prepare. You can have oatmeal with fruits, nuts, flax or Chia. Your fitness coach might even suggest adding some protein powder to the oatmeal for added benefits. Oatmeal helps in better digestion of food and encourages the body to work harder.

  1. Kale:

The benefits of fresh greens can never be denied. It is always recommended to have at least one serving of green leafy vegetables in a day – the most recommended one is kale. It is said to be one of the best vegetables we have around. You can have it steamed or in soups. It tastes delicious and can also be added to egg dishes, salads and had a part of a healthy smoothie.

These were some of the most recommended foods by personal trainers – the list doesn’t end here, and there are many more foods which are often recommended by experts. Lastly, fitness freaks need to remember that they should stay away from all kinds of trans fats and saturated fats, to achieve their fitness goals.

 

February 15th, 2017-Today's focus Body Weight Cardio

  Exercises:

 lunges/3 sets 30 seconds

 mountain climbers 3 sets/30 seconds

 squat thrust /3 sets/15 reps

  jumping jacks 3 sets

  bicycles 3 sets/

Keep heart rate at working rate of 135 bpm

1.0 min between sets

Cardio based

 

10 REASONS WHY YOU SHOULD RUN WITH A GROUP by David Nickum, February 15th, 2017

The fresh air, the changing colors of fall and spring, a refreshing breeze or spray of rain when you are hot, or the warm sun peeking through the clouds when you are still warming up. These are some of my favorite parts of running outdoors. I started running in 2012 after a friend invited me to a 5k fun run. Being a cardio junkie I immediately fell in love with running and challenging myself to run a little farther, or a little faster each time. At first, running was a solitary hobby, a time to decompress and rest my mind. But when the long training runs for my first marathon became grueling, I decided to check out running groups for some support, motivation, and variety. It was exactly what I needed to renew my love of running. It has been almost 4 years since I started running with groups and here is why I keep loving my running groups:

1. IT KEEPS ME ACCOUNTABLE
As much as I love running and I know I always feel incredible after, there are still days where is an internal struggle to lace up my shoes. Maybe it’s early, dark, raining, or cold. If I know people are expecting me I am much more likely to get up and get going.

2. IT PUSHES ME HARDER
On average I run faster with groups because I have to keep up! Plus, let’s be honest, all runs have a moment or two when you just aren’t feeling it. Having someone to push you through those moments is invaluable.

3. IT’S SAFER
Running with a friend or a group is always safer. Especially when running in the dark, heat, or inclement weather.

4. IT’S DISTRACTING/ENTERTAINING
Runs seem shorter when you are distracted by conversation. It also gets me out of my head so I don’t focus too much on how many miles I have left or random aches in my legs.

5. YOU WILL MEET NEW PEOPLE WITH NEW RUNNING IDEAS
I have met some great people through running groups. Meeting other people with similar running habits has helped introduce me to new races and groups that I didn’t know about before. I have also spoken to seasoned runners to gather information about training plans, running nutrition, and general knowledge about training and running recovery.

6. TWO WORDS…LONG RUNS…
For me, this is the main reason I started running with a group. Long runs are LONG. I became burnt out on listening to my running mixes, and tired of running the same route from my house and back. Having someone else around to pound the pavement helps it go by faster and keeps me entertained.

7. YOU WILL FIND NEW PLACES TO RUN
Running groups take you out of your comfort zone to try a new route. The long run group Pacers group in Arlington has a rotating start on weekends so you will see a variety of routes. Even groups that start at the same spot each week tend to try different routes on occasion. Get ready to explore!

8. THE GROUP OUTSIDE THE GROUP
All the groups I have been to tend to have another “unofficial group” that meets before the running group or on another day. As you make friends in the group, sometimes people organize for smaller runs with runners that have a similar pace or training schedule. This has been helpful to me when I have a packed schedule and can’t get to the regular scheduled groups.

9. PROMOTIONS/FREEBIES
Since many running groups are organized by running stores it is common that these groups may have promoters from some of the running brands who may come to fun runs and let runners try their shoes or other merchandise samples. Some running stores also do injury screenings, prize giveaways, discounts, or group activities such as spaghetti dinners before races. Who doesn’t love a freebie?

10. MAYBE MEET SOMEONE SPECIAL?!
A new great running friend or maybe something else? Who knows!

 

Reasons to use a Trainer by trainer Correen February 11th, 2017

ACCOUNTABILITY & MOTIVATION- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on his/her face each and every time you show up. They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals. Trainers have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. “CAN’T” is not in a trainer’s vocabulary.

DEVELOP A ROUTINE- Sure, it’s easy to get to the gym and hop on the elliptical, but then what? Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop a routine that makes since and is realistic for you. If you haven’t worked out in months and are just returning to the gym, a trainer will not expect you to begin a fitness regimen consisting of 60 minute routines 5 days a week. A trainer will help you to figure out what makes since in your life that will maximize your time in the gym but not overwhelm you. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!

FRESH NEW PERSPECTIVES & IDEAS ON HEALTH, NUTRITION, AND FITNESS- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Is that new fad diet really effective? Will I really get a bikini body by doing that popular workout? Is it true what I read in this fitness magazine? These are just some of the questions trainers deal with on a daily basis. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We are constantly sharing recipes and ways to contend with obstacles in your nutrition such as “candy in the office”, or how to manage menu’s when dining out with friends. Often trainers are the first to say, “Hey, you’ve been complaining about this for a little bit. Maybe you should go see a doctor, massage therapist, nutritionist, etc.” We see you on a regular basis and are able to recognize if something is different or just not right and are happy to point it out and refer you to the appropriate expert. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health!

SOLID, CONSISTENT, NON-JUDGMENTAL SUPPORT- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each hour you spend with your trainer is an hour to focus on you and only you! They will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged. We have all gone into the gym and worried about what we look like doing an exercise or compared ourselves to someone else. Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself. Through this support, trainers will hold you accountable and motivate you, despite your feelings about yourself!

PROPER TECHNIQUE & FORM- Watching all the you tube videos in the world and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. It is very easy to hurt yourself in the gym. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly. They can help you develop better running form, improve your posture, and increase your strength by teaching you to recruit the proper muscles and making a mind body connection. With each exercise trainers will hold you accountable to proper form and technique preventing injury!

INJURY PREVENTION and/or INJURY REHAB- Often people shy away from equipment in the gym because they are afraid of hurting themselves. Likewise, one may stop attending the gym due to an injury. Trainers will teach you how to use equipment properly so that you do not injure yourself. Trainers will also work with you to prevent injuries in everyday life by helping you increase your balance, flexibility, and core strength. They are able to focus on specific exercises that will benefit you based on your activities of daily living. And in the chance that you have suffered an injury, trainers are able to work with you to safely exercise, keep your range of motion, and get your strength back. Just recently, I broke my leg. My trainer did not let me stop working out. After communicating with my physical therapist, we were able to develop a plan for me to keep up my upper body strength and begin rehab on my leg. A personal trainer will not let you use an injury as an excuse to not workout!!

SPORTS SPECIFIC TRAINING- Are you an athlete? Even a recreational athlete can get better at their sport. Trainers have studied body patterns and movements. They know the best exercises to help you develop strength, endurance, speed, and agility for your sport. A trainer will know if you have been keeping up your routine through your performance and will hold you accountable to the sports specific exercises in your program!

MAXIMIZE WORKOUT/MINIMIZE TIME- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. Time does not need to be lost at the gym. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own. Each week trainers will follow up to see if you achieved our workout goals for the week, holding you accountable to exercise on your own time and make tweaks to the program to help you be successful!

PERSONALIZED PROGRAM- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program!

RELATIONSHIP BUILDING- Some of my favorite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that hour (or two, or three) a week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes. I have had sessions in which my client is angry and just wants to workout. There is no talking for the hour. I have had sessions with clients who have recently lost a loved one and their hour with me is their time to escape. I also have sessions with clients where they are so excited to share with me their personal successes and how what we are doing in training is translating into their life outside the gym. Often times intimate details of life are shared in sessions and I am so grateful that people trust me enough to allow me these details. It is these personal relationships and the intimate knowledge of who you are that helps the trainer work specifically with you and to hold you accountable to your goals!

Although this post is titled 10 Benefits of Personal Training I thought it was important to emphasize the eleventh. The one that is reoccurring through each bullet point. The benefit that above all is most important.

RESULTS- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. Whether it be weight loss, injury rehab, or companionship. A trainer is going to develop goals that will lead you down a path to success. As a trainer, I work diligently with each of my clients to help them recognize their results, tangible and intangible, as well as results they never anticipated having. It is these results that not only hold you accountable to me, but they hold me, your trainer, accountable to you!

February 9th, 2017-Today's focus Back

Exercises:

   Narrow grip pullups: the bread and butter for lat development

   bench over barbell rows: isolating the lats

   reverse grip pulldowns: back strength

   wide grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

 

DRESS FOR SUCCESS WHEN RUNNING IN WINTER MONTHS By David Nickum, February 8th, 2017

I absolutely love running in all seasons. There is NO WAY that I will pack away my running shoes with my shorts and flip flops!
If you are also looking forward to a run in the brisk winter months, try some of these tips:

1. DRESS RIGHT FOR THE WEATHER & YOUR BODY.
A good rule of thumb is to dress like it’s 10 degrees warmer than it actually is. However, everyone is different. Try wearing layers if you are new to winter running, that way you can unzip or take them off if you get hot. Remember, your goal is not to be warm before you start running, it’s better to start off feeling a little uncomfortably cold, you will likely be just right when you warm up.

2. KEEP A JOURNAL.
Try keeping a journal of the temp and what you wore and how you felt. (Also the post-it app on a smartphone works for me). This will help you remember what went right and what went wrong when there is another similar day. I always feel underdressed in my light weight jacket and headband on a 30 degree day, but my experience showed that after about 5 mins of running this is just right.

3. IT BETTER WICK.
When it is cold I want anything that touches my body to be sweat wicking. Cotton is way too cold for me, once it gets sweaty it feels like ice! I love mizuno, under armour, and Nike cold weather running gear. Under Armour has fleece-lined wicking pants and shirts that are amazingly warm, dry, and soft. Some of my other favorite running shirts are the freebie tech-shirts I have gotten from races.

4. KEEP YOUR HANDS WARM.
There are some good running gloves on the market from what I have heard, but I have never tried them. My go-to are the $1 one-size-fits all gloves for a cool day and knitted mittens for a colder day. I like knitted gloves because I find they are breathable and don’t get too wet. Mittens hold all your fingers together creating a little hand-sauna for especially cold days. For an especially cold day you can also try “hot hands” hand warmers which are available for purchase at REI or other camping stores.

5. DON’T SLIP!
Snow and ice can be dangerous. Take a light if you are running in the dark hours to help you look or for hidden ice. If you are running in the snow see if any of your local trails get plowed, I believe W&OD and the trails around George Mason University are plowed by the city so theses are good trails to use. Also, “Yax Trax” are cleats attached to rubbed cradles that you can attach to your running shoes. They will help you not to slip in the snow and ice.

6. HYDRATE
Hydrate before you run, you still need water even though you feel less thirsty. It’s hard to carry water because of might freeze, but try putting electrolytes in your bottle, sugar and sale lower the freezing temperature of water. You can also try a coozie to insulate or wear hydration close to your busy in a backpack or belt. Water fountains that you use in the summer may be turned off in the winter so don’t rely on those.

7. WARM UP BEFORE YOU RUN
Warming up in your house before you go out might make starting your run more bearable. Try some jumping jacks, squats and lunges for about 1-5 minutes to get your legs ready to move

 

How Can A Personal Trainer Help You by David Nickum, February 6th, 2017


When you’re trying to get into good shape, one of the things that might occur to you is to hire a personal trainer to help you. However, you’re probably considering other options as well, such as just going jogging or getting a gym membership or an exercise bike. You might be wondering if having a personal trainer justifies the time and expense of having someone dedicated to advancing you in your fitness goals. We think the answer is yes! However, before you just take our word for it, here are some of the things that having a personal trainer can do for you. The truth is, there are some things that are just difficult or impossible to do for yourself. Having a trainer can help to ensure that you don’t have any training gaps or miss any of the benefits of the exercise you’re doing.

A PERSONAL TRAINER CAN EVALUATE YOUR FORM
One of the classic mistakes that people make when they are exercising is doing the movement with improper form. This can lead to the movement being more difficult than necessary, or a reduction in the amount of benefit that you’re getting from that exercise, or in the worst case scenario, even an injury. A personal trainer will be able to evaluate your form and make corrections to ensure that you’re maximizing the benefits you reap from your workout.

Many people have the idea that the only time they need someone to evaluate their form is when they’re doing a totally new and unfamiliar kind of exercise. “I’d want someone to evaluate my form if I started using the rowing machine or doing pull ups, but I definitely know how to walk and run. I’ve been doing that all my life.” However, even when you’ve been doing something for years, a trainer can benefit you. You might have been doing it wrong all those years. Even if you were trained how to do it properly, you might have slipped unconsciously into a bad habit. Or you might have had a minor injury, like a sprain or a broken toe, that imperceptibly altered how you did that movement, and now your brain has forgotten that you ever did it any other way. Most people benefit tremendously from working with a personal trainer who can evaluate and correct their form in each exercise.

A PERSONAL TRAINER CAN KEEP YOU CONSISTENT
It’s a well-known fact that gym memberships get neglected and the best of resolutions to work out easily get shuffled to the side. Everyone is busy, and the tyranny of the urgent often gobbles up the time we had set aside for working out. However, there’s just something about having a personal trainer in the picture that will help to overcome that tendency for everything to crowd out your fitness routine. This is especially the case when your personal trainer can come right to your house and spare you the hassle of driving to an external site.

 

Follow Your Own Fitness Path for Life Long Results: February 3rd, 2017

My daughter's 1st-grade teacher informed me she would always be a leader and not a follower. This still holds true 25-years later and such great advice. I think about her statement often and how it applies to health and fitness.

We all need to be leaders and not followers when it comes to our fitness and health. Following the path of someone else with differing goals just doesn't make sense. We are all unique in body, mind, and spirit. My goal isn't to be you and I hope this is true on your end.

I am a skeptic when it comes to fitness miracles regardless of who is sharing the information. I refuse to follow the beliefs of others just because they heard it was the next best thing to sliced bread. Do you really think it's healthy to lose 20lbs in 5 days? That's craziness.

I feel the same way about exercise programs. I review fitness trends before agreeing with advertised claims of it being the newest and best workout ever.

What does impress me is solid research and leading myself with what works best for me nutritionally and physically. Everything else is just fluff until proven quality. Sure it takes work when you're a leader, but it's worth the time and effort. Don't you want to apply sound principles to your health and fitness program? There is so much crap out there that can actually hurt you and to not be aware of this fact is negligent.

Leaders also do not feel the need to compare. They are confident moving forward, regardless of how slow, with a tried and true fitness program.

Followers are more apt to give up and jump to the next new fitness trend hoping to achieve something from empty promises.

Leaders stand firm with dedication while followers get lost in the shuffle. Leaders will get lifelong results and followers will yo-yo through and typically end up right where they started or worse.

Science has already proven consistent healthy eating and regular exercise is the answer to good health. Leaders understand and accept this fact. Followers continue to struggle. They want fast and easy and desire the results worn by the leaders but are often unwilling to do the work.

It is so important to understand being a leader will be the success of your overall health and fitness. We all have differing things going on genetically, medically, and even emotionally. Accurate and successful fitness programs take specific and personal needs into consideration. This requires us not to compare our fitness to others and start directing our own path. Personal focus allows us to discover what works best for us.

 

WHAT IS IN-HOME PERSONAL TRAINING? By David Nickum, January 31st, 2017

Many people are aware that proper fitness and exercise are an essential part of a healthy lifestyle. There are a multitude of ways to work out, from going jogging to getting a gym membership to doing yoga with friends. But one of the options that tends to be under-used is the option of personal training at home. Part of the reason why people don’t think of this option is simply because they’re not sure exactly what it is, and this lack of familiarity causes people to be hesitant to give it a try. In this article, we’ll look at what in-home personal training is and how it can benefit our neighbors in the Fairfax community and surrounding areas.

WHAT IT IS


In-home personal training brings all the benefits of a personal trainer right to your home. The same exact things that you would do with a trainer at the gym can be done right in the comfort of your own home. The personal trainer comes to you, visits on your schedule, and brings all the equipment you’ll need to have a successful workout.

In-Home Personal Training is Professional

When you choose in-home personal training, you are getting access to a professional who comes right to your home and delivers excellent-quality training in order to give you the best-possible results. It won’t feel awkward, like having a stranger in the house, or even like having a service technician in your house. There are two key differences:

First, the personal trainer has a business to run and a professional reputation to maintain. If a personal trainer ever failed to respect you in your space, that would be too costly to their reputation.
Second, you’re interacting directly with the trainer as you do your workout, rather than just letting someone into your home who has a job to do, like plumbing or wiring. Because you interact, you get to know them and they get to know you.
In-Home Personal Training Gets Results

Having a fitness instructor come to your home is one of the fastest, most reliable methods of getting in shape. The reason for this is that you get customized, individualized instruction that is tailored exactly to you. If you pop in a DVD, you’ll get a generic workout, but if you have a real person telling you what to do and evaluating your form and your progress, you’ll get a very specific workout.

In-Home Personal Training is Based on Your Goals

If you don’t know where you are and where you want to end up, your workout will be aimless and you won’t make as much progress as you should. Our trainers here at EPT are skilled in discovering your fitness goals and then creating a path to get you there. Every exercise and every rep will be geared precisely toward helping you get where you need to go.

7 TIPS TO COMBAT HUNGER by David Nickum, January 29th, 2017

7tips-to-combat-hunger Being hungry and make or break fitness goals. It is the one major thing that can hold us back. Here are some tips and tricks to help you overcome hunger.

1. Get a good nights sleep

When you get a good night sleep your leptin levels drop and your ghrelin levels rise. Leptin suppresses appetite and ghrelin stimulates hunger. Eating 500 calories more or cutting them out can make or break your nutrition plan. So make sure to turn in early to reach your goals.

2. Eat more protein

When you take in more protein your blood sugar will be more balanced, your satiety will be increased and you will have the building blocks to build lean mass. Protein takes longer to digest and will keep you full much longer. 30% of your calories should come from protein. Good sources of protein: Lean meat, Yogurt, Whey, beans and eggs.

3. Eat fiber

Everybody knows that fiber is an important part of your diet. Fiber is great because it slows down the digestion process. We don’t use fiber as a fuel source so it helps to keep us full. The goal is to eat about 20-30 grams of fiber per day. Tips for getting more fiber: Eat more vegetables, fruits, beans and switch to a high fiber wheat bread.

4. Eat at regular intervals

Try to keep a schedule for eating, this will help to stay on track without cheating. We’re creatures of habit and staying on a regular schedule will help ensure success.

5. Cut down on the sweets

Simple sugars digest very fast and your body will crave more quickly leaving you wanting more. If you have a sweet tooth try to switch over to fruit the fiber in the fruit will leave you feeling full and satisfied.

6. Drink more water

Water helps to suppress appetite and can really help aid you with your dietary goals. Drinking an 8 oz glass will help shut down the hunger craving within minutes. You may find that you were not hungry at all but you just needed a little H20 to feel full.

7. Partake in strenuous exercise

Several new studies are showing that intense workouts may help knockout some of the hungry pains. A short 5-10 minute workout might do the trick. Intense workouts improve insulin sensitivity which can help keep feeling in control. Using these tips will help you stay on track. Sometimes it can be hard to stick to your goals when you hungry. Stay focused and you will see results. If you have any questions feel free to message me.

 

SPAGHETTI SQUASH – HEALTHY AND DELICIOUS from David Nickum, January 25th, 2017

October is an exciting time of year. Pumpkins everywhere are in the limelight and get all the attention it seems. Walk down any aisle in the grocery store and find a pumpkin spice version of many of your favorite foods. But don’t forget, there are a lot of other fall produce to enjoy this month.

Here’s one you can pick up for dinner tonight:

– Spaghetti Squash-

Finding your squash:

Spaghetti squash is in season in Virginia in September and October. I bought a fresh spaghetti squash this weekend at the Fairfax County Farmers market (http://www.fairfaxcounty.gov/parks/farmersmarkets) in Fairfax city.

However, they seem to be in most grocery stores as well. My personal favorite grocery stores for quality fresh produce are Trader Joe’s or The Fresh Market. You can pick up one medium squash for about $2-4. That will make a plate of veggie “pasta” for 1-3 people. Look for a squash that is golden yellow with a firm rind without cracks.

Preparing your squash:
You can prepare your squash by baking, boiling, or microwaving it. I prefer to bake mine in the oven. To bake, first pre-heat your oven to 400 degrees. Next, cut off the stem of the squash and split it lengthwise. Scrape out the pulp and seeds with a spoon and discard them. Place you halves open-side down in a baking dish. You can add a small amount of water to help steam it. Cook 30-40 minutes, until squash is tender. (If you are short on time, you can microwave the squash cut-side up in a covered dish for 10-12 minutes as an alternative.) Once it is tender, scrape the squash with a fork and it will come out looking like a plate of spaghetti noodles.

Serving your squash:
You can pair your squash with your favorite spaghetti fixings. I really enjoy Trader Joe’s seasonal “autumn harvest” pumpkin and butternut squash sauce with some of their pre-made “fully-cooked turkey meatballs”. I also sometimes use a red sauce like “Ragu tomato and basil, no sugar added” and mix in some cooked ground beef, fresh basil, and garlic. 1 1/2 – 2 cups of sauce will be enough for one squash. Top your dish off with some grated Parmesan cheese and serve.

How it measures up:
It looks like pasta but it’s nutritionally different. One cup of traditional spaghetti weighs in with around 170-220 calories, 42g cabohydrates, 8 grams of protein, and 2 grams of fiber. A one-cup serving of wheat spaghetti has about 170 calories, 37.2 grams carbohydrates,7.5 grams of protein, and 6.3 grams dietary fiber. Spaghetti squash on the other hand, has about 41 calories, 10 grams of carbs, 1 gram of protein, and 2.2 grams of fiber in a one cup serving.

Squash has significantly lower calories and carbs than pasta, but it is also lighter in protein so don’t forget to add your favorite protein to the side. So now that you are saving over 100 calories a serving you can enjoy that pumpkin pie!

We hope you enjoy!

Written by Lauren Krause.

 

How to use exercise to relieve knee pain by David Nickum January 19th, 2017

Here are some steps to help conquer knee pain.

I see people all the time with knee pain and it always seems to get in the way of their fitness program. Many people start an exercise program then quit soon after because of knee pain. There are many reasons for the knee pain and some include muscular imbalances. Often I see people with weak glutes (The butt) and this causes many of the smaller muscles to take over which can lead to muscular dysfunction.

1. Use the bridge exercise to help build glute strength. The bridge will help correct the incorrect muscle patterns and get you back on track. The bottom line is that weak glutes directly contribute to knee pain. Shoot for 3 sets of 20 reps. Make sure that you push straight down on the heals to activate the glutes. Here is a video from Integrative Personal Training to get you started.

2. Lateral tube walking: Tube walking is a great tool to help correct muscle imbalances that cause the knees to point inward. Just like an alignment in your car it is important to have proper alignment in your hips. When your hips are in good working order the knee joint tends to fall into place. The only equipment you need is resistance bands. Position your feet hip with apart with a neutral spine, activate your core, bend your knees slightly then walk sideways. Take 20 steps the right then 20 steps to the left and remember to use controlled steps. Here is a video from breakthrough fitness to get you started:

3. Aerobic exercise can help with weight loss which will take some pressure off the of knee. Cardio also helps the body with inflammation. When you have knee pain it is a good idea to stick with exercises that are low impact like swimming, biking or walking. Doing a simple aerobic program keeps the knees moving which and help preserve the tissue. 20-30 minutes per workout should do the trick.

These are a few tips to help you get on the right track with knee pain. Many of us suffer from pain and it can derail us from our fitness program. You can repeat 2-3 days a week and do the cardio up to 6 days a week. If you have questions feel free to message.
 

January 12th 2017-Today's Focus Chest

Exercises:

  Flat Dumbell Bench press:  Working the upper chest, use slow controlled form

  Incline barbell bench press:  Good stretch/range of motion, squeeze on top, more focus on lower chest

  incline dumbell Bench Press:  Targeting complete chest development

  wide grip Pushups:  Inncer chest/muscular endurance

All sets to failure

Three sets per exercise

 

January 10th 20017-Today's Focus Biceps

Exercises:

  seated incline dumbell Curl-the staple and most fundamental

  standing ez bar curls: supinated wrists

  standing cable curls:  good peak contraction

Biceps, meaning two head muscle belly, responds well to the above

Four sets per exercise.

All sets to failure

 

Why Do We Complicate Fitness? January 9th 2017 (from http://stayhealthyfitness.blogspot.com/ great blog)


The only hard thing about fitness is negative thoughts about the process. We convince ourselves a boring diet is needed and endless hours of exercise are required. We go as far as considering it a burden and a cramp in our lifestyle. Instead of turning our nose up at the very thought of getting healthy, maybe rethinking the process is all that's needed.

Do you think people decades ago farming for a living to survive working from sunrise to sunset worried about a diet? They may have spent hours doing physical labor, but it was a lifestyle and eating healthy was part of it. Nothing complicated, just some sweat, and eating home cooking straight from the garden. Their bodies represented how they lived. Unfortunately, this has been replaced by couch potato channel surfing, stuffing our faces with processed food and diets that don't work.

Getting fit doesn't take a miracle diet and certainly isn't a secret to accomplishing the goal. The problem is within our thoughts and unrealistic expectations. You want to lose 20 pounds in a week and look like a fitness model. Not going to happen. We also want the process to be an easy quick fix requiring no workouts and drinking magic shakes while remaining on our sofas. Wake up America!

Being fit and healthy is really simple. Eat greens, grains, lean meats, healthy fats, drink lots of water and exercise at least 3 times per week. Nothing hard about it and it's not a diet. Why is this process considered boring, tasteless, and the end of fun in life? Society and marketing have done a great job brainwashing people to believe a load of crap.

Eating a fresh organic crisp apple or perfectly grilled chicken breast are not what I call horrible. Are you kidding me? Remember eating celery stuffed with peanut butter? Now that's a healthy treat full of flavor and fun. Being fit will take tossing the food myths and getting real with your thoughts about health. It will also require you to move your butt off the couch and into the gym. Exercise is what you enjoy. Love basketball? Start playing. Enjoy dancing? Look into a Zumba class. I like to use the jungle gyms at parks and play around on those doing pull-ups, step-ups, and triceps dips for example. No more excuses or belief that fitness is complicated. It's time we all embrace the simplicity of the process and have fun on the journey.

 

January 5th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Jumping jacks/3 sets 30 seconds

  burpees/3 sets/30 seconds

  stair walks/3 sets/15 reps

  mountain climbers, 3 sets

  stationary lunges/3 sets/

Keep heart rate at working rate of 125 bpm

1.5 min between sets

 

January 3rd, 2017-Why Wait for New Year to Make a Change?


I enjoy the excitement and celebration of New Year but not really a big fan of the resolutions. Largely due to seeing so many people not follow through after a few weeks, or even days. The fireworks of new healthy promises are typically replaced by old habits. The new healthy lifestyle fizzles back into the norm of unhealthy choices. Sad but true.

Why wait for New Year’s to make a positive decision to change your life and become healthier people? Today is always the best day to make a change. Never put off until tomorrow what can be accomplished today.

New Year has been a holiday used as a crutch to continue living unhealthy lives. Why? Because we put off until the New Year what we should be doing now and abuse the days leading up to the event. We create an excuse to consume large amounts of unhealthy food and avoid starting an exercise program until the so-called magical perfect time.

The reality is no perfect time exists and life doesn't wait for our decisions. It goes on whether we join in the positive decision making process or not. Procrastination is the thief of health and fitness. Not taking care of ourselves eventually leads to poor lab results, obesity, heart issues, diabetes, hypertension, increased stress and the list goes on.

Wouldn’t it be better going into the New Year with a healthy lifestyle already in place?

I'm not trying to be a Darla Downer for the upcoming New Year. I simply want you to consider the reason for waiting to become a healthy person. Celebrating is awesome and decisions made on any day are worth raising a glass in cheers. I applaud all efforts to adopt a healthy lifestyle and the awesome thing is it doesn't have to wait until January 1st.

But what about all the holiday food and fun? I agree there is a bounty of savory and sweet treats during the holidays. There is nothing wrong with enjoying a little of this and that. This is called living life and balance. However, including your healthy foods and exercise should also be part of your holiday season.

Let’s not use the holiday as an excuse to not take care of ourselves. We have promoted a hall pass to a month of junk food for long enough. When the so-called fun is said and done, we are left with expanded guts and butts. Why cause frustration knowing it will be that much longer and harder to undo what has been done? Think on that.

 

December 30th, 2016-Today's Focus Biceps

Exercises:

  Seated incline alternate Curl-the staple and most fundamental

  Standing ez bar curls: supinated wrists

  Standing cable cursl:  good peak contraction

Biceps, meaning two head muscle belly, responds well to the above

Four sets per exercise.

All sets to failure

 

December 27th, 2016-Today's focus Back

Exercises:

   Wide grip pullups: the bread and butter for lat development emphasizing lower and inner back

   one arm dumbell rows: isolating the lats, and mid to upper back thickness

   bent over barbell rows: back strength and overall development

   horseshoe grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure

 

How Fitness Helps Slow Down the Aging Process

Fitness actually is shown to slow down the aging process. I heard this today and was immediately excited and inspired. Think about how you feel when health and fitness aren't part of your life. Stressed, sluggish, ill and feeling old, right? When you start stopping is when you start getting older. Fitness works on the cellular, emotional and physical level. The better we care for our health and fitness, the better our body will be.

Fitness is the fountain of youth. If we don't make time for it, we will eventually be making time for illness. Our body ages daily, but there are things we can do to slow this process. Studies link eating healthy and exercise to longevity. I don't know about you, but I want to maintain the best body for life.

When we start stopping is the same as giving up. We get so caught up in believing fitness is a difficult process. We also become frustrated without instant results and begin shutting down. The negatives seem to outweigh the positives in our minds and ultimately lead to unhealthy choices.

Colin Cook, Shark Attack Survivor
You may believe the inability to lose 3lbs this week is a tragedy but how does that compare to someone who has lost a leg and still pushing? We all need to fight for our fitness. This comes in different ways for each of us, but stopping is not an option. As long as we are taking positive steps toward our health goals, changes are happening. Have faith in the unseen and hold onto daily progress. Strength comes from the inside out. Don't start getting old and crumpled, feeling sorry for yourself because you decided to quit.

Age is just a number but we also create how we feel at every age and circumstance. Stop and suffer the consequences of aging more rapidly or continue and enjoy the vitality of youth. Life is full of choices and we are ultimately responsible for the outcome that is within our control.

Thanks for stopping by my blog and don't forget to subscribe and never miss a free update!

Enjoy a magical and Merry Christmas holiday season. Be well and Stay Healthy!

 

Keeping Fitness Real is an Important Part of the Lifestyle from http://stayhealthyfitness.blogspot.com/ great blog) December 19th, 2016

Have you struggled with starting a fitness program, illness or even setbacks? It's during these times our bodies will dictate our abilities and limitations.

Personally, when illness hits me hard, I have to take a break and put my favorite HIIT routines on hold. This is all part of realistic expectations. I may want something right now, but it's just not going to happen.

Similarly, there is no such thing as here today and gone tomorrow. Patience is very important on our journey to health and fitness. It may feel frustrating and I will even validate this emotion. The key is not letting negative thinking consume us to the point of giving up. We must remain realistic.

Realistic workouts start with what you can do right where you are. Allow yourself to be a beginner. If returning to fitness from injury or illness, take it slow. The work is always about progress and not perfection. It's so important to pay attention to what the body is saying. Being in tune allows you to do exercise at your best and in great form.

Realistic expectations involve creating plans that are reasonable and obtainable. Going into our fitness program with the wrong mindset and expectation will cause feelings of discouragement. When we think beyond our current fitness level it can cause us to give up before seeing any positive progress.

All effort toward weight loss and muscle gain is progress. It doesn't matter how long it takes as long as you stay consistent. Results happen when healthy eating and consistent exercise is a lifestyle. There is no magic pill or gimmick that will make you fit. Healthy bodies are made by real work and being patient through the process. We all want things to happen quicker than they do. Being realistic is what will provide life long results done the right way.

Rushing into a seemingly healthier body using unhealthy means is not realistic. It only scratches a temporary itch without lifelong results. Unhealthy fitness choices are typical yo-yo attempts. They lead to diet frustration and gaining back even more weight. It also sets us up for discouragement and unhappiness.

I have this saying “nothing good happens fast” when it comes to our health and fitness. It really can be applied to many things in life. Taking care of ourselves is about a healthy lifestyle. The choices we make each day are what keep us progressing in a healthy direction. We all possess the ability to get healthy and become our best self at any age. Keeping our realistic expectations front and center will help make it all happen.

 

December 16th, 2016-Today's Focus Chest

Exercises:

  Flat Dumbell Bench press:  Working the total chest, use slow controlled form

  Incline Dumbell flys:  Good stretch/range of motion, squeeze on top

  Decline dumbell Bench Press:  Targeting upper chest

  Cable crossovers:  Full chest/muscular endurance

All sets to failure

Three sets per exercise

 

December 15th, 2016-Today's focus Back

Exercises:

   Wide grip pullups: the bread and butter for lat development

    t bar rows: isolating the lats

   Barbell deadlifts: back strength

   narrow grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

 

December 13th, 2016: Today’s Workout Triceps

Exercises:

  lying ez bar extensions: working long head of triceps

  one arm behind head dumbell extension: overall tricep development

  Close grip bench press: Lateral head of triceps

  Dips off bench:: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Four sets per exercise

All sets to failure per usual.

 

December 12th, 2016-Today's focus Quadriceps

Exercises:

  Front Barbell Squats: entire quadricep, most fundamental exercise, overall strength

  Walking lunges: Cardio/quad work, good warm up

  Hack Squat: tightening, sharp contraction of quad muscle,

  Leg extensions: overall long development/cardio

All exercises four sets each

All sets to failure per usual

 

If Fitness Feels Like a Burden, You're Doing it Wrong from http://stayhealthyfitness.blogspot.com/ great blog) December 11th, 2016

I was reading an article in More Magazine and came across a small piece on what motivates us to exercise. The reason I bring up the article is I happen to agree with the content. According to More, the top reasons women over 40 exercise are to lose weight and protect their health. Research indicated these women were more disenchanted with their fitness programs. Regular exercise was explained as a duty, not fun and more like taking a mouthful of bitter medicine. So, it appears gals over 40 feel exercise is more of a have to duty than having a fun time.

The lesser percentage of women surveyed stated they exercised to improve mood and reduce stress. Now, that sounds fabulous. Studies show women who exercise for stress reduction and to feel good remained true to their programs. In fact, they exercised 30% more than those seeking to lose weight and protect their health.

Now, you may think losing weight should be motivational, but let's say you're not seeing results. This creates a whole other dynamic of fitness. We may begin feeling discouraged and even want to give up on fitness. The results are typically dwindling workouts and returning to unhealthy eating habits. It's weird how all this gets turned around, but it often occurs.


Our mindset and reasons to exercise should be clear and supportive of a healthy lifestyle we enjoy. The goals need to focus on feeling better about ourselves because we are working out and eating right.

Think about the immediate benefits of exercise and how you feel after finishing a workout. Positive endorphins (happy hormones) are released during exercise creating a positive mood and reduced stress. Being able to flow through the day more at ease, feeling good, and accomplished are feelings you will want to repeat. The long term benefit will be an improvement in the quality of your life and health. Before you realize it, you will be living an adopted fitness program and lifestyle.

The takeaway from all this is to enjoy what you're doing when it comes to fitness. If it feels like a burden, you're doing it wrong. Find healthy foods you enjoy and workouts that keep you anticipating the next session. The outward appearance you're striving for will eventually happen and the best part is enjoying the process along the way.

 

December 9th, 2016-Today's focus Body Weight Cardio

  Exercises:

  stair walk/3 sets 30 seconds

  jumping jacks w/ dumbells/3 sets/30 seconds

  up downs/3 sets/15 reps

  bicycle kicks, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 125 bpm

1.0 min between sets

Cardio based

 

December 8th, 2016: Today’s Workout Triceps

Exercises:

  Rope pressdowns: working long head of triceps

  Close grip bench press: overall tricep development

  Lying ez bar tricep extensions: Lateral head of triceps

  Behind head one arm tricep extensions: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Four sets per exercise

All sets to failure per usual.

 

 

December 7th, 2016-Today's focus Back

Exercises:

   Narrow grip pullups: the bread and butter for lat development

   Padded t bar rows: isolating the lats

   One arm dumbell rowss: back strength

   Reverse grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

 

Fitness Needs to Become an Action We Put into Practice (from http://stayhealthyfitness.blogspot.com/ great blog) December 6th, 2016


Fitness needs to stop being a dream we think about and become an action we put into practice. There are so many factors getting in our way. Negative thoughts and self-defeat are high on the list. Using "too busy" as an excuse is another fitness barrier. Frustration with the lack of results can cause us to think it will never happen.

Fitness requires us to live beyond our dreams. We all have the potential to achieve success. Remaining positive in a negative world will be first on the agenda. No more downing yourself before even trying. "Busy" is a word used for people who really don't want it bad enough. Lastly, there is no such thing as instant results. Daily progress should become the focus.

The action needed to get fit is a daily choice. Start by making a plan and sticking to it. It will be important to schedule your workouts and spend time meal prepping. Avoid processed convenience foods and replace those with healthy nutrient dense foods. Start hanging around people who are positive of your fitness goals.

It comes down to you being responsible for your body and what it looks like. You want it? Go get it. This is called living beyond your dreams. Nothing is going to happen until you make it happen.

Fitness is a permanent lifestyle change, not something that magically occurs. This is your journey, your body, and your fitness. You will never look like anyone except your best healthy self when it's all said and done. Are you ready to live beyond your dreams? Straight talk but all in fitness love!

 

December 5th, 2016-Today's Focus Biceps

Exercises:

  seated alternate dumbell curls-the staple and most fundamental, ez bar allows for emphasis on lower/inner bicep head

  seated one arm preacher curls: working on length of bicep and outer bicep head/brachialis

  standing ez bar curls:  good peak contraction, increasing workload on bicep

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure

 

November 30th, 2016-Today's focus Shoulders (Deltoids)

Exercises:

 Standing barbell millitary press: an overhead press focusing on front deltoid

 cable side lateral raise: a side plain of motion raise for the medial deltoid

 dumbell upright rows: working the medial, rear, and trapezious muscles

 barbell front raises: emphasizing the front deltoids

Make sure to target front, medial and rear delt heads of the deltoid.

Three sets per exercise

All sets to failure.

 

November 28th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Walking lunges/3 sets 30 seconds

  squat thrust/3 sets/30 seconds

  pushups/3 sets/15 reps

  karaoke, 3 sets

  mountain climbers/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

Cardio based

 

November 27th, 2016-Today's Focus Chest

Exercises:

  Flat dumbell bench press:  Working the total chest, use slow controlled form

  Decline Dumbell flys:  Good stretch/range of motion, squeeze on top

  Incline barbell Bench Press:  Targeting upper chest

  close grip pushups:  Full chest/muscular endurance

All sets to failure

Four sets per exercise

 

November 23rd, 2016-Today's focus Body Weight Cardio

  Exercises:

  mountain climbers/3 sets 30 seconds

  squat thrust/3 sets/30 seconds

  push ups/3 sets/15 reps

  bicycle kicks, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

 

November 22nd, 2016-Today's focus Back

Exercises:

   Close grip pullups: the bread and butter for lat development emphasizing lower and inner back

   barbell rows: isolating the lats, and mid to upper back thickness

   t-bar rows: back strength and overall development

   wide grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Four sets per exercise

All sets to failure

 

If Fitness Feels Like a Burden, You're Doing it Wrong November 20th, 2016


I was reading an article in More Magazine and came across a small piece on what motivates us to exercise. The reason I bring up the article is I happen to agree with the content. According to More, the top reasons women over 40 exercise are to lose weight and protect their health. Research indicated these women were more disenchanted with their fitness programs. Regular exercise was explained as a duty, not fun and more like taking a mouthful of bitter medicine. So, it appears gals over 40 feel exercise is more of a have to duty than having a fun time.

The lesser percentage of women surveyed stated they exercised to improve mood and reduce stress. Now, that sounds fabulous. Studies show women who exercise for stress reduction and to feel good remained true to their programs. In fact, they exercised 30% more than those seeking to lose weight and protect their health.

Now, you may think losing weight should be motivational, but let's say you're not seeing results. This creates a whole other dynamic of fitness. We may begin feeling discouraged and even want to give up on fitness. The results are typically dwindling workouts and returning to unhealthy eating habits. It's weird how all this gets turned around, but it often occurs.

Our mindset and reasons to exercise should be clear and supportive of a healthy lifestyle we enjoy. The goals need to focus on feeling better about ourselves because we are working out and eating right.

Think about the immediate benefits of exercise and how you feel after finishing a workout. Positive endorphins (happy hormones) are released during exercise creating a positive mood and reduced stress. Being able to flow through the day more at ease, feeling good, and accomplished are feelings you will want to repeat. The long term benefit will be an improvement in the quality of your life and health. Before you realize it, you will be living an adopted fitness program and lifestyle.

The takeaway from all this is to enjoy what you're doing when it comes to fitness. If it feels like a burden, you're doing it wrong. Find healthy foods you enjoy and workouts that keep you anticipating the next session. The outward appearance you're striving for will eventually happen and the best part is enjoying the process along the way.

 

November 18th, 2016-Today's focus Quadriceps

Exercises:

  Back barbell Squat: entire quadricep, most fundamental exercise

  Step walks: Cardio/quad work, good warm up

  Leg press: tightening, sharp contraction of quad muscle, easy on knees

  standing alternate lunges: overall long development/cardio

All exercises three sets each

All sets to failure per usual

 

November 10th, 2016: Sample Diet Plan:

Michael E.: Nutritional Plan/Goal Attainment Outline Example

Client Goal Set: Lose 25lbs 

-More evenly toned; stronger; smaller midsection; all around fitter

Program Emphasis: emphasis on muscle tone and weight loss. To increase strength and endurance, and aid in weight loss, and increase in protein and lower carb intake is going to be very important.  Hydration will be an important concern as well.

Program Recommendations: We can tweak as we go depending on how you feel and how you are progressing but we will be shooting for the following:

 A/1.5 grams of protein per pound body weight

 B/1/2 to 1 gallon of water daily

 C/Caloric intake: We are going to start at 2000 and watch the scale to see if we have weight loss, gain or maintenance.

 D/Carb intake of roughly 150 grams to start

 E/Supplement Recommendations: whey protein powder, multi vitamin, omega threes, vitamin d

Carb Sources recommended: sweet potatoes, yams, brown rice, ezekial bread, oatmeal, fruits/vegetables, rice cakes, wheat pastas, yoghurt.

Proteins Sources: tilapia, salmon, tuna fish, whey, grilled chicken, turkey, egg whites, lean cuts of steak, lean beef, nuts, beans.

Post workout consideration: Be sure to have protein and carbs immediately post workout, preference on whey protein powder, and carb beverages.

 

November 7th, 2016: Sample Diet Plan:

Bobbi S. Nutritional Plan/Goal Attainment Outline

Client Goal Set: more agility and more stamina, fitter and overall stronger body.  I don't really have a target weight loss goal.

My goals are the following:

-60 PUs in 2 mins (I currently do 40)

-95 SUs in 2 mins (I currently do 80)

-15:00-2 mile run (I currently run 17:30)

-5k at about 8 min/mile pace

Program Emphasis: emphasis on strength and endurance, not necessarily weight loss or gain.  To increase strength and endurance as well as performance, and increase in protein and adequate carb intake is going to be very important.  Hydration will be an important concern as well.

Program Recommendations: We can tweak as we go depending on how you feel and how you are progressing but we will be shooting for the following:

 A/1.5 grams of protein per pound body weight

 B/1/2 to 1 gallon of water daily

 C/Caloric intake, although not necessarily important unless weight loss or gain is considered, we will shoot to take in roughly 1500 calories to start.

 D/Carb intake of roughly 200 grams to start

 E/Supplement Recommendations: whey protein powder, multi vitamin, omega threes, vitamin d

Carb Sources recommended: sweet potatoes, yams, brown rice, ezekial bread, oatmeal, fruits/vegetables, rice cakes, wheat pastas, yoghurt.

Proteins Sources: tilapia, salmon, tuna fish, whey, grilled chicken, turkey, egg whites, lean cuts of steak, lean beef, nuts, beans.

Post workout consideration: Be sure to have protein and carbs immediately post workout, preference on whey protein powder, and carb beverages.

 

November 3rd, 2016-Today's Focus Chest

Exercises:

  Incline Barbell Bench press:  Working the upper chest, use slow controlled form

  Decline Dumbell flys:  Good stretch/range of motion, squeeze on top, more focus on lower chest

  flat dumbell Bench Press:  Targeting complete chest development

  Close grip Pushups:  Inncer chest/muscular endurance

All sets to failure

Four sets per exercise

 

November 2nd 2016-Today's focus outdoor cardio

 Exercises:

 Jumping jacks: 3 sets, 30 seconds each for warm up

 mountain climbers: 3 sets 30 seconds each

 walking lunges: 2 sets of at least 50 yards

 ladder runs: 2 sets of at least 50 yards

 stair climbs: three rounds

 wall jumps: finds spot at top of reach, jump to point for 30 second rounds

 

November 1st 2016-Today's focus Triceps

Exercises:

  Rope tricep extensions: working outer head, concentrate on contraction

  Close grip bench press: emphasizes tricep mass, and inner chest as well

  Dips: long head of tricep

  Close grip pushups: inner chest, and tricep head

First two exercises supersetted

Three sets per exercise

 

October 27th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Bicycle kicks sets 30 seconds

  stair walks 3 sets/30 seconds

  squat thrust /3 sets/15 reps

  lunges, 3 sets

  push ups/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

Cardio based

 

October 26th, 2016-Today's focus Back

Exercises:

   Wide grip pulldowns: emphasis on width of v-taper

   cable rows: isolating the lats, good stretch,

   T-bar rows: thickness of middle back

   wide grip pullups to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure

 

October 25th, 2016-Today's Focus Biceps

Exercises:

  Standing ez barbell Curl-the staple and most fundamental, ez bar allows for emphasis on lower/inner bicep head

  Seated alt. hammer curls: working on length of bicep and outer bicep head/brachialis

  Seated incline alt curls:  good peak contraction, increasing workload on bicep

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure

 

October 22nd, 2016-Today's Focus Chest

Exercises:

  Dumbell flat Bench press:  Working the total chest, use slow controlled form

  Incline Dumbell flys:  Good stretch/range of motion, squeeze on top, emphasizing upper chest development

  decline dumbell Bench Press:  Targeting lower chest

  Pushups:  Full chest/muscular endurance

All sets to failure

Four sets per exercise

 

 October 18h, 2016-Today's focus Abs

Although abdominal visibility is mainly contingent on your diet and body fat levels, it does obviously help to add some abdominal conditioning into your program.  Here's today's ab workout:

Exercise:

 Laying crunches: 3 sets to failure

 Resistance ball twists: 3 sets of failure to emphasizes the obliques

 Planks: stability exercise for the core region

 Reverse crunches: 3 sets to failure

Keep rest periods between sets short

 

 October 15th, 2016-Today's focus Body Weight Cardio

  Exercises:

  Jumping jacks/3 sets 30 seconds

  step-ups/3 sets/30 seconds

  Burpies/3 sets/15 reps

  Stair walks/up and down stairs, 3 sets

  walking lunges/3 sets/

Keep heart rate at working rate of 120 bpm

1.5 min between sets

Cardio based

 

Control Your Food Intake for Fitness Success (from http://stayhealthyfitness.blogspot.com/ great blog) October 12th, 2016


Getting fit and healthy takes a balance of eating right and exercise. Nutrition plays a primary role in the equation. Overeating is off the charts for a large percentage of the populous. Portions are out of control and people are literally biting off more than they can chew. Super-sized plates draped with enough food to feed an army are common in restaurants. I will refrain from my soapbox about the all you can eat buffet.

I love the famous quote "eat to live, don't live to eat" because this gold nugget of information is absolutely true. This is not saying indulging occasionally is not acceptable. Honestly, a treat in proper portion size is not going to break our fitness banks. However, stuffing our faces to the point of having to roll to the sofa in a food coma is an upsetting example of living to eat.

Calories people! What it comes down to is the basic science of chemistry and calories. When we eat too much, fat is stored. Eat too little, weight is lost. Eat just right and we maintain energy balance. Sounds like the "Three Little Bears" but you get the drift. The quality of calories is also important. We may eat junk food in very small portions and within an acceptable calorie range for our body, but our inside would be a hot mess. This is an example of a person who would be defined as skinny fat.

When calories from quality real food are consumed at the right portions for our body, then health is realized from the inside out. Remember, eating too many calories from healthy foods can also result in weight gain. In order to maintain energy balance, sticking to the right amount of calories is essential. The worry is not so much about vegetables because it would be difficult to get fat eating kale. Chomping down tons of oats, wheat pasta, brown rice, and yams is a whole other story.

Size does matter when it comes to any food we eat. Biting off more than we can chew is not good regardless if the calories are coming from healthy or unhealthy sources. Portion control is one of the old new secrets to achieving a healthy body. Nothing magic to shutting our mouths at the food trough when we feel satisfied.

Great takeaways: pay attention to portion size, don't go back for seconds, and listen to body signals of satiety.

 

October 10th, 2016: Today’s Workout Triceps

Exercises:

  One arm dumbbell extensions: working long head of triceps

  Dips: overall tricep development

  Close grip pushups: Lateral head of triceps

Lying dumbbell extensions: lateral head of triceps

Overview:  triceps have three muscular heads thus making up 60% of the upper arm

Three sets per exercise

All sets to failure per usual.

 

October 9th, 2016-Today's focus Quadriceps

Exercises:

  Ball Squat: entire quadricep

  Step ups: Cardio/quad work

  Leg extensions: tightening, sharp contraction of quad muscle

  Walking lunges: overall long development/cardio

All exercises three sets each

All sets to failure per usual

 

October 8th, 2016-Today's focus Shoulders (Deltoids)

Exercises:

 Dumbell millitary press: an overhead press focusing on front deltoid

 dumbell lateral raise: a side plain of motion raise for the medial deltoid

 barbell upright rows: working the medial, rear, and trapezious muscles

 dumbell front raises: emphasizing the front deltoids

Make sure to target front, medial and rear delt heads of the deltoid.

Three sets per exercise

All sets to failure.


 

October 7th, 2016-Today's focus Back

Exercises:

   Wide grip pullups: the bread and butter for lat development

   one arm rows: isolating the lats

   Bent over barbell rows: back strength

   wide grip pulldowns to front: v-tape width

Back is extremely important and must be trained with proper form to prevent injury.  Goal is to widen v-taper thus giving the illusion of a smaller waist. 

Main groups activated: latissimus dorsi, rhomboids, rear delts

Three sets per exercise

All sets to failure

 

October 5th, 2016-Today's Focus Biceps

Exercises:

  Standing barbell Curl-the staple and most fundamental

  Seated alt. dumbbell curls: supinated wrists

  Seated concentration curls:  good peak contraction

Biceps, meaning two head muscle belly, responds well to the above

Three sets per exercise.

All sets to failure

 

October 5th, 2016-Today's Focus Chest

Exercises:

  Barbell Flat Bench press:  Working the total chest, use slow controlled form

  Flat Dumbell flys:  Good stretch/range of motion, squeeze on top

  Incline dumbell Bench Press:  Targeting upper chest

  Pushups:  Full chest/muscular endurance

All sets to failure

Four sets per exercise

October 4th, 2016-Pricing

Hey all, I have been getting a lot of questions recently in regards to pricing.  A lot of prospective clients whom have called in, mention that other companies have quoted up to $100 per hour for training.  Do not, I repeat, do not pay so much.  I've been in the industry a very long time, and yes, companies out there are charging $85, $95, etc per hour, but please don't pay that much.  Our job as trainers is to get you results, not break your bank.  You get results from a series of sessions, not one or two, so please, I beg you please do not fall for such price tags and make sure you interview the trainer as well.  Do your research and make sure you are making an informed decision :)

 

October 2nd, 2016: Dehydration

Just a quick note to those coaches and parents of young athletes.  With the heat early this fall, make sure your athlete is properly hydrated.  Properly hydrated doesn't just mean during the sport or activity, but prior to, during and after the activity as well.  Keep your young athlete safe, and monitor for signs of dehydration ie confusion, headache, etc. 

 

It's About Time We Fix Our Fitness (from http://stayhealthyfitness.blogspot.com/ great blog) September 30th, 2016


Let's face it, we don't need anyone to tell us we're overweight or unhealthy. We are adults and know when we need to fix our fitness. When our body isn't healthy, we usually are unhappy, not feeling our best, and may have been told by the doctor to change our lifestyle. Our friends and family may also be giving us kind hints to take better care of ourselves.

If all the above is happening, then guess what, you already know something should be started to fix your fitness. Fitness goes beyond the physical and includes emotional and spiritual well-being as well. Fixing our fitness requires looking at our complete picture and making the choice to clean up our act.

It's not rocket science and requires nothing magic to fix our fitness. We only need our will, determination, and follow-through to become healthy. The media would like us to believe we need a bunch of expensive things, products, pills, and potions to obtain a fit and healthy body. The truth is we all possess the ability to create our fitness.

The first step is admitting the areas we are unhealthy. Secondly, creating a plan of action to get the process of adopting a fit lifestyle started. If you're struggling with being overweight, have painful joints, low energy, frequent illness and low self-esteem, a great start would be to look at daily nutritional intake and exercise. If emotional problems such as anger, chronic stress, and tension are an issue, it will be important to identify the cause of these feelings. A qualified counselor or licensed clergy member could be helpful to start the healing process.

The important thing is to get on board with fixing your fitness. Procrastinating on this very important subject does nothing but waste what could be a healthier happier life. Being in denial about being unhealthy is also a thief of health and fitness. Changing our mental game and being honest with ourselves will be a necessary step to change for the healthier.

 

 I Don't Use Supplements or Believe in Fitness Gimmicks (from http://stayhealthyfitness.blogspot.com/ great blog) September 25th, 2016


What I mean by supplements are those products promising a fit and healthy body simply by using whatever is in the bottle. I surely don't believe wrapping my mid-section with herbs will reduce my waist size either. I guess you could call me highly skeptical when it comes to fitness gimmicks. I really have to believe in a product to endorse or promote it and this is a rare occasion.

Products guaranteeing increased fat burning, muscle size and super powers receive a raised eyebrow from me. I say let's see the research to back up your claims. Supplements and pseudo-fitness products are unregulated so companies market with the lure to sell. Sadly, they lack adequate clinical studies so we are left in the dark regarding safety, purity, and effectiveness. Also, they can come with harmful side effects.

The next time you pick up a bottle of fitness magic, take a close look at the label. You will find in fine print the following: "results obtained when combined with a healthy diet and regular exercise program." BAM! What is the point of wasting money? Once a healthy diet and exercise program are implemented results will follow. This will happen without taking whatever is in that bottle.


Of course any supplementation is a personal choice. I'm not a downer on all
things that could improve our health and wellness. In some instances, and if prescribed by a physician, supplements may be necessary for some people. I do indulge in the occasional protein shake, take vitamins fairly regularly, and use glucosamine for reduced joint pain. This is more for my general health and not something to enhance my appearance. I have also completed extensive research on all the products I take. I don't believe drinking a protein shake is going to create muscle without work for example. If I feel cold symptoms coming on, I will take additional vitamin C to boost my immunity system.

The primary source of my nutrient intake comes from what I eat daily and not by using dietary supplements. Because I consume a wide variety of nutrient dense foods, I feel confident my required daily allowances are being met. I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.

I lift weights as part of my exercise program and don't feel I need an over abundance of protein to increase my lean muscle mass. I eat my share of chicken breast but stick to a regular portion size per meal. I don't drink several protein shakes each day thinking this is going to improve my body. That is just crazy and would do nothing but tax my organs and create a constipation issue.

The demands I place on my body through exercise do require more calories obtained from all macronutrients. I simply focus on eating healthy several times per day to satisfy those needs. There is nothing magic about that and in fact maintaining a healthy body is pretty simple. It just requires eating right and consistent exercise.

 

Make Fitness a Lifestyle not a Temporary Resolution (from http://stayhealthyfitness.blogspot.com/ great blog) September 15th, 2016


We don't need a January or upcoming event to get fit. Life is the event and we're failing to make health and fitness a priority.

Why does a New Year motivate us to become a "new you"? Regardless of when it happens, we all desire self-improvement. This can mean different things to everyone.

Weight loss, toning and gaining muscle are always at the top of the wish list. Working in the fitness industry over 30 years, January is one of my busiest times. Although happy for the job security, I'm disenchanted about temporary resolutions. My wish is for fitness to be a year-round life long goal.

New fitness programs always begin with a gung-ho attitude but often run out of steam a month or two down the road. Sadly, a large percentage of people return to unhealthy habits after only a few weeks. Beginning a fitness plan can feel easy, fun and fabulous. The struggle seems to be in continuing the lifestyle. Typically, unrealistic goals are initially set making it impossible to adhere to the new changes. Disenchantment with overly strict healthy food changes and over-committed workouts cause many to give up.

The majority want to make changes but expect it to happen tomorrow. They fail to take into consideration years of living unhealthy. Patience and self-acceptance need to be part of the resolution decision and also going about it with realistic expectations.

If you have been overweight and without muscle definition most of your life, it's unreasonable to think a week of healthy eating and pumping iron is going to magically create results. Results take time. Lack of patience and frustration usually send people running to a quick fix pseudo-fitness plan. The only thing achieved here is spending tons of cash on unregulated pills and powders. Nothing is gained except a continued unhealthy body left without proper nutrition and exercise knowledge.

 

Doing What I Can with what I Got is Good Enough It's Good Enough (from http://stayhealthyfitness.blogspot.com/ great blog) August 28th, 2016


When it comes to fitness and especially my workouts, I make them my own. If you have read my About Me section, you're aware of my medical issues requiring modification to certain exercises.

I do what I can with what I got and it's good enough. I can recall feeling defeated after my injuries and especially during neuro-rehab when I couldn't even lift my head off an exercise ball.

Tears of pain and frustration would flood over those appointments, and almost to the point of giving up. I would pray every night for things to be different and wake up the same. What an ugly place to be, but there I was years ago. I became so determined to fight, and I did.

Fast forward to now and I'm in a much better place physically, mentally and spiritually. Going through tough times builds a tough inner and outer shell.

The point of life is not to understand everything that happens to us, but handling it the best we can when hard knocks on the door. Giving up and being angry would be easy but what good does that serve ... nothing.

Acceptance of me and what I can do became the focus. Maintaining all my hard earned muscle took some creative program planning. I saw it as a positive challenge and not an obstacle. I had to discover through trial and error what worked best for me.

I am in tune and listen to what my body is telling me. There is a difference between exercise that feels good and not right. If anything twinges in the not right direction, I put on the brakes and immediately modify and do something else.

I don't believe in pushing past something that will hurt my body and land me flat on my back or worse. I appreciate the gift of what I can do and will not fudge this up.

Do I miss certain things ... yes. I get so excited watching others perform what I used to do. I want to jump in and do it with them. That is just my inner athlete still alive and well, but my outer athlete will dictate what I can do now.

Exercise is about being smart and creating a quality life. So many don't realize how good they're supposed to feel and accommodate chronic pain. My goal is to increase lean mass while decreasing or eliminating pain. I know what it feels like to be in severe pain and how hard I have worked to achieve being pain-free.

My fitness journey is not about doing what others can do, but doing the best at what I can do. It's about acceptance of my body and the thoughts surrounding it that belong to me. I believe in adopting a healthy lifestyle to create a quality life. I walk and teach this motto daily. It's about doing what I can with what I got and that's good enough.

 

Are You Really Eating for Fitness Goals? (from http://stayhealthyfitness.blogspot.com/ great blog) August 18th, 2016


Fitness goals are awesome. We want to lose fat, gain muscle and just feel healthy, right? There is nothing better than living a quality life feeling our best. Of course, reaching these goals requires a certain lifestyle.

Are you really eating for fitness goals? Did I ping you on the forehead just now? The lifestyle required includes consuming healthy foods and exercising consistently. Not living this way should make you feel weird. Do you feel weird?

If the answer is yes, there is something askew with your fitness program. It usually comes down to what you're eating. Often times we convince ourselves eating off track is acceptable because we work out several times per week. This falls under, you can't out exercise a crappy diet.

I have seen great fitness success turn into the entitlement of eating off track as a reward for doing so awesome. Your well-deserved food frenzy has snowballed into a struggle to get back on track. It can begin as innocently as saying "oh this once won't hurt me" but without self-control, it really can be disastrous.

The food we eat and what we drink represents the body we show. Think about that statement. Food is powerful and also makes us feel healthy or unhealthy. It's the primary cause of inflammation in our blood. This inflammation is said to be the root cause of increased risk of disease.

We can no longer be in denial about what we're putting in our faces. Now is a great time to perform a nutritional assessment and take an honest look. Reaching fitness goals means being true to yourself.

The great news is we can always get back on track and start again. This time, with healthier choices and firmer commitment to live the lifestyle. Fitness is always about progress and not perfection.

Be well and Stay Healthy!

 

We Do What We Think Is Important (from http://stayhealthyfitness.blogspot.com/ great blog) August 3rd, 2016

Did you know the brain is an organ that controls the functions of the body? "It is sometimes referred to as a muscle of thinking as the brain actually tells your muscles what to do."

Often times we get in the way of our brain. It's trying to tell us to eat right, exercise, and get plenty of rest but we go full rebel on ourselves. Instead of listening to what we should do, we do what we think is important.

Health and fitness haven't made the important list for many of us. We are so caught up in doing things that never include workouts or cooking a healthy meal. We would rather sit with our faces buried in an illuminated screen with a bag of chips. Well, everyone has busy lives and there is someone busier than you working out right now.

When are we going to allow our brain to control our muscles during a great workout? Our body is not meant to sit in office chairs all day moving to the sofa for the remainder of the night. It's meant to be challenged, worked and exercised.

We need to get real and admit we're not taking responsibility for our health and fitness. Being overweight and poor lab results are not taken seriously. Walking around in denial applies to most of the population. We're pretending there isn't a problem. What?!

When we change our mindset is when our muscles start responding in positive ways. We need to do what is important not what we think is important. Your health equals happiness and a quality life. You will be able to do those other things with a healthier, stronger body.

If we don't make time for our health and fitness, illness will eventually make time for us. Life is too short to continue to get this mixed up. All in fitness love. Be well and Stay Healthy!

 

Fitness is to Better Our Life Not to Be a Burden  (from http://stayhealthyfitness.blogspot.com/ great blog) July 27th, 2016

Fitness is awesome! I believe we can all agree on that statement. It makes us feel good, look good and should motivate us to continue the lifestyle. Health is about living a quality life and the true definition of fitness.

How can something as fabulous as fitness be considered a burden to so many? Workouts and eating right are almost considered dirty words. Many even use exercise as punishment for unhealthy food choices.

People are walking around pissed off at fitness because they're not fit. Does that make any sense? Instead of working toward quality life and health, society continues to not take responsibility for their choices.

Processed food marketing and a fast paced world have captured the attention of millions. Obesity is growing at an epidemic rate and researchers are scratching their heads for answers. We believe in fitness in a bottle and burning body fat sitting on the sofa.

Our mental game about fitness is skewed. How we think about ourselves, life and health need to change. Slowing down and taking notice of our priorities would be a great start. We make time for what we feel is important. Ask yourself that question: Are your health and fitness important?

Fitness needs to be a positive priority in our life. It's time to realize fitness is to make our life better and never feel like a burden.

 

Don't Fall for Fake Health Food (from http://stayhealthyfitness.blogspot.com/ great blog) July 11th, 2016

Health food marketing is big business and just so happens to put me on a ranting soap box. We have been hit hard with "no fat, no sugar", gluten free and now unhealthy organics are making headway. Whatever current health food trend is happening, food companies are figuring out ways to sell, sell sell. Come on now, organic Ruffles, Doritos and Cheese Puffs? Really!?

Even worse, consumers believe them to be healthy and loading grocery carts full of unhealthy organic food items. Chips are chips, organic or not and probably one of the worst things to put in your body. Other food items try to squeak by stating they are minimally processed, but processed is processed. Store shelves are lined with convenient organic items and granted some may be fabulous, but most are not. The ingredients tell the real story for anything in a box, bag or wrapper. If you can't understand or pronounce what's on the ingredient label, you better believe it's a chemical sh*t storm.

Many fitness enthusiasts rely on protein and energy bars. Have you looked at those labels? You just as well picked up a Snickers Bar. Health bars are also available in organic versions now but does it make them any better? Probably pesticide wise, but nutrients remain the same. Rely on the ingredient label and look for understandable quality food. Less ingredients is more when it comes to packaged products.

We can't fall for fake health food marketing schemes anymore. Eating a bag of organic chips post workout isn't muscle recovery food. Reaching for that energy bar may not be the best choice, and forget the organic pasta. Real organic food is just that ... real in it's raw state. Sometimes organics can even look ugly with blemishes and it ripens quickly. We need to get back to and understand real and whole organic food is what will keep us healthy. We obtain optimal fitness, improved athletic performance, fat loss and muscle gain when we feed our body the good stuff. Just because the label says organic, fat free, gluten free or any "free" doesn't mean healthy. Be a wise shopper and eat what you understand. Keep it real and Stay Healthy!

 

Don't Believe Everything You Think (from http://stayhealthyfitness.blogspot.com/ great blog) June 25th, 2016

Self-bashing, doubts, and negative thoughts can derail our fitness. We tend to be harsh with how we think about our bodies and self. This kind of thinking puts a nail in our fitness coffin before we even start.

We spend too much time caring what people think, comparing ourselves to others and unrealistic photo-shopped images. Instead of being positive about fitness, we become intimidated. Possibly even resentful and angry. We give into self-sabotage and what's the use attitudes.

We strive to live up to someone else's standards and fitness results. Our drive to accomplish the grass is greener on the other side has clouded our thoughts. We are so focused on how we don't measure up, we are failing to see how fabulous we really are.

Each day is an opportunity to be proud of our efforts. Instead of being upset about losing only one pound, be happy to have lost one pound. Did you notice how that got switched around? We have to stop believing everything we think about ourselves. This has become a big problem getting in the way of our health and fitness goals.

What we believe determines our life, health, and happiness. Negative thoughts will take us down while positive feelings uplift and carry us to great places. Getting fit takes acceptance of being a beginner and progressing each day. Did you workout? Eat healthier? Awesome and be happy to have achieved a daily goal.

Fitness is really a simple process we often complicate with negative stuff. Time to toss out the negative committee living in our heads. We are stronger than all that useless noise between our ears.

Work on your mental game. If it helps, write positive affirmations on post-it notes and stick on your bathroom mirror or computer. It's not only important to read what they say, but also to believe the words. Real talk all in fitness love. Be well and Stay Healthy!

 

No Matter What You Do, It's Still About the Lifestyle (from http://stayhealthyfitness.blogspot.com/ great blog) June 17th, 2016

Trying to achieve the so-called "perfect" body causes people to take drastic measures whether from detox cleanses, extreme caloric restriction, surgical change of normal organ function, to outward cosmetic procedures. All those methods don't mean a thing if a healthy lifestyle is left out of the equation.

No matter what you do, it's still about the lifestyle. Extreme measures without learning how to buy, cook and eat healthy foods combined with regular exercise will be wasted time and money. If you are currently doing one of those popular restricted calorie shake diets and the end of that program comes...what then? Let's say you have had some fat cells sucked out and after surgery you are still hitting the pizza and donuts...what then? If you have had a stomach organ band placed and still continue to eat fries and drink soda...what then? The point is what have you learned? The point is you will return to the weight and size (or larger) than you were prior to going drastic. This write is not to be judgemental or offensive, but to open your eyes to what it means to get healthy. Nothing inside a packaged shake mix or on an elective surgery table is going to provide health and fitness. What will create health is your daily choices about food and exercise and creating a habit that becomes a lifestyle.

The belief that quick fixes can stand alone to create the hot body of your dreams is a fantasy. If product companies or surgeons are telling you drinking some magic or getting something snipped will do it, they are wrong and I will go as far as to say negligent in feeding you a load of BS. Are you really so impatient to not gift yourself the time to learn how to eat right and enjoy awesome workouts? This is what it will take to get healthy and the desire is there, otherwise you would not be seeking out a way to get results. Regardless of what you do, you will need to maintain it with a healthy lifestyle.

If you are serious about getting fit and staying healthy, it is time to slow down and realize you will need to make changes in how you think and live. I would grab a piece of paper and begin a healthy lifestyle list. What are some simple things you could do right now to get you motivated and moving in the right direction? Build on your list and follow-through with your thoughts. Short-term goals could be replacing processed foods in your house with healthy selections, adding exercise 3 times per week, or losing 5lbs. Realize a healthy lifestyle is about daily progress and not perfection. Be patient, don't compare to others, and celebrate each daily victory!

 

Sorta Kinda Fitness Doesn't Work (from http://stayhealthyfitness.blogspot.com/ great blog) June 5th, 2016

We want to be fit, feel good and look great. You may be trolling the net right now for the newest fad diet or quick fix to fitness. We struggle with giving 100 percent to getting in shape the right way. We are stuck in sorta kinda fitness.

Sound familiar? We want results but just can't commit to a fit lifestyle. We blame others and ourselves for eating off track and make excuses for missing workouts. When we give a small percentage to doing it right expect small rewards in return.

We are wasting too much time and missing too many opportunities to get healthy. Why is that? What is going on in our lives where we stop making ourselves a priority? Instead of looking into the issue, we accept it as our normal. This is an unfortunate truth.

We have great intentions and even put in some effort to eat right and exercise. This is awesome and to be applauded. Something happens to halt the process. Our mind plays negative games, we may hear a hurtful comment, or not seeing results causes frustration.

Sorta kinda fitness also involves partying too much with friends or at home. Eating crappy food half the time and managing only one or two workouts per week. We can even be in denial about these behaviors. We believe living this way is fitness.

Resentment can be a problem with sorta-kinda fitness. We don't understand why we're not losing fat or not seeing muscle. More self-doubt and "what's the use" mentality creeps into our thoughts. It's time to take off the rose-colored fitness glasses.

Living a half-way fitness life is not giving your all to the program. Being in denial and pissed off about it doesn't help or change things. When we start taking responsibility for our health is when fitness happens. Fitness is a lifestyle and sorta kinda just doesn't cut it. Straight talk all in fitness love. Stay Healthy!

 

Turn Your Brain Back On and Stop Mindless Eating (from http://stayhealthyfitness.blogspot.com/ great blog) May 29th, 2016

Mindless eating is ugly and what it does to your body is even worse. We are walking around with our brains turned off and grabbing whatever food items in our grazing path. No rhyme or reason but doing an auto-pilot action of putting something in our face. You know the glazed over look watching TV and mowing through a whole bag of chips. How about the work break room crap we bring to our desks and continue back for more as we plug away at our computers. We're not hungry, not thinking but we're surely eating ... and it's not good.

What the heck is going on and why? It's no wonder America is plagued with the highest obesity rate and enormous doctor bills for self-induced illness. Mindless eating needs to stop and instead have enough self-respect to take care of our bodies. Living to eat is not what life is all about but eating to live, and this does not include processed "fake" food.

Emotional eating can play a role in the whole mindless eating issue, and I would recommend getting to the bottom of what is going on internally. There is no amount of tasty donuts or pizza fixing an emotional problem. What it will do is add fat to your body and another reason to be stressed. Seek out professional help, go to a counselor, see a minister or talk to a trusted friend.

Most of the time, mindless eating is done out of habit and convenience. If it's there, put it in your face and so on. We're the true "Walking Dead" existing in our zombie like state and feasting on gross things doing gross things to our body. It's time to turn your brain back on and break unhealthy habits.

Start the process of mindful eating by doing food inventory. Toss the junk food in the frig and pantry and replace it with healthy "real" food. Get off your butt and start working out instead of sitting on it so much. Stop blaming your spouse, significant other, friends or circumstances for mindless eating. Just because someone in your home brings in crap food doesn't mean you have to eat it.

We have choices and mindless eating is like being brain dead. Wake the hell up and take responsibility for what you're doing. Get your sh*t together and start thinking before eating. Make a plan to eat healthy and stick to it. Keep a food journal and be honest with yourself. Turn your mindless into mindful eating and you will start down a path to a healthier you. Straight talk but all in fitness love! Be well and Stay Healthy.

 

Make Time or Forget It (from http://stayhealthyfitness.blogspot.com/ great blog) May 22nd, 2016

If I don't make time to get in a workout and let the day get away from me, it's easier to say forget it. Other things become a priority and being a high energy morning person, I dread afternoon workouts. It doesn't mean I skip it, but I somehow don't feel the same when I'm dragging. I'm determined not to let myself down and push through. It's on me when I miss my morning exercise appointment and my consequence is not feeling my best. My fault, I own it and learn from it.

There will be times when missing a morning can't be helped and that's acceptable. It's those days where "other things" seem to snowball into the afternoon and I'm left still needing a sweat session. I have learned to plan better, make time and not skip a workout. Without a plan, it's just a wish, right? Without making the time, it's not going to happen, right?

We go through life making so many excuses on how we don't have time. Really? I love that quote "someone busier than you is working out right now" and it's the truth. We must start owning our excuses and just say it's something we don't want to do. Now that's the beginning of a revelation. Why wouldn't you want to take time to take care of your health? What's so burdensome about moving your body for a few minutes and eating awesome healthy food? It's not about time at all, but your feelings toward working out and eating right. Honesty is always the best way to create change.
 

The continued truth remains if something is important to you, it gets done. Everyone has time to hit up daily social functions, watch hours of TV and surf the web but when it comes to one hour of exercise, the "busy button" rears it's ugly head. Give the offer of meeting for a drink, and suddenly a burst of energy occurs. Unfortunately an unhealthy epidemic is happening because too many people are "forgetting it." Those who exercise and eat right on a consistent basis are in the minority.

 

Achieve Fitness One Day at a Time (from http://stayhealthyfitness.blogspot.com/ great blog) May 15th, 2016

Believing anything happens quickly is not realistic. Fitness is a process of small changes creating large results over time. No magic wand to instantly provide a chiseled physique or bikini body. We may want that, but not how it works. Quick fix thoughts only set us up for frustration and failure.
 

Achieve fitness one day at a time. Biceps don't suddenly appear after your first day in the gym. What does occur when you apply fitness daily is progress. The muscle will show up but let it work, grow and build. It's like a fine wine or great simmering stew. The journey will be rewarding but patience is required.

One of the worst things you could do is to jump into a fad diet or take unregulated fat burning supplements thinking this is the answer. Read the small print on any of these psuedo fitness deals. "Best results when accompanied with a healthy diet and exercise program" is what you'll find. All that needs to happen is to follow the small print which is the best advice on those bottles. In fact, any results achieved comes from implementing a healthy nutrition plan and exercise. You're the one doing the work, not what's in those bottles.

Fitness done daily will take time and effort but the lifelong results are the reward. It's also a journey and not a destination. There's no need to feel rushed or stressed about getting fit. It's really a simple process often over-complicated. Find healthy foods and exercise you enjoy and this is what keeps you coming back for more.

Avoid jumping ahead in your mind to what you want now and focus on today. What are you doing today to reach your fitness goals? Did you workout, eat healthy and get plenty of rest? Awesome! Celebrate your daily achievements. Write them down if it helps. Stay positive even when things aren't showing up as fast as you think they should.

We're all different in how our bodies respond to change. Comparing to friends or people we see at the gym is the thief of joy. We're not here to be or look like someone else. Our job is to become our best healthy self through daily choices. Who cares if your friend lost 5lbs and you didn't reach that mark. Fitness is not about who is faster at achieving results.

The goal is getting fit and loving ourselves through the process. The days are going to pass anyway so focus on adopting a healthy lifestyle the right way. Today is what we have, tomorrow isn't promised and yesterday is gone. Be in the now with your fitness and you'll get there one day at a time. Be well and Stay Healthy!

 

Fitness Goals Are Meant to Be Maintained (from http://stayhealthyfitness.blogspot.com/ great blog) May 6th, 2016

Reaching your fitness goals is an accomplishment to be praised. Are you maintaining them is the question? Fitness is not meant to be a temporary fix to get into a bikini or attend a wedding. It's a lifestyle of health and wellness. Sure, you will rock that suit and look good in those pictures but is that all fitness means?

True fitness success is when you live it daily. Healthy foods are being consumed consistently and exercise is part of your normal routine. In fact, getting off track for too long will make you feel like crap. Fitness becomes a priority and excuses no longer get in the way. You refuse to return to being overweight, sick and nearly dead. You get the point.

I've seen too many people succeed at reaching goal weights, reduced body fat and improved health and throw it all away. The belief system we can get away with returning to a few old habits snowballs. The purpose of dumping old ways is to learn and keep new and healthier methods. This is lacking and maintaining our health is suffering.

We need to focus not only on reaching our fitness goals but keeping them for life. Life is the event we are getting in shape for not bikini season. Forget the clothes and stand naked in front of your mirror. This will let you know if you're doing a great job of maintaining your fitness. I'm not talking about body and skin changes naturally occurring with aging. We all know the difference and also if we're not living a healthy life.

We show outwardly how we live inwardly. Not recording in your food journal thinking your body doesn't know is craziness. Your body keeps the most accurate record of what you're eating and drinking. Reaching fitness goals is possible because you have done it and maybe more than once. Instead of having to repeat getting back and shape, why not just stay in shape. Real talk all in fitness love. Be well and Stay Healthy!

 

Stop Accommodating Unhealthy In Your Life (from http://stayhealthyfitness.blogspot.com/ great blog) April 26th, 2016

We know when we feel off, not right, and unhealthy. This can be physically or emotionally. Yet, we continue to accommodate and even accept the situation. Our body and mind can only take so much before it breaks. Sometimes we don't even realize this is happening until we are lying face down in our own hopelessness.
 

Other times, we are very aware of what's happening and we tough it out day after day. Another scenario where the body will take you down eventually. We can't out-fight a crappy mental or physical game. Stress is a killer and maintaining an unhealthy lifestyle is just as bad.

How often do you take inventory of your life? Are you accommodating joint pain and illness from eating unhealthy foods leading to being overweight? Are life's circumstances so stressful to the point of causing depression and anxiety? What's going on at home in your personal relationships? Is your home a peaceful sanctuary or a war zone? How about the job? Are you happy and doing what you've always envisioned or burdened by the thought?

We are meant to live a happy, healthy life. The unfortunate truth is we choose to accommodate unhealthy. We eat and drink things we shouldn't, become couch potatoes and drown in our own self pity. Isn't it time we stop accommodating unhealthy and start fixing the problem? If you don't know where to begin, ask for help. No shame or stigma about needing assistance sometimes. We've all been there. Society puts "shaming" on every human topic ad nauseam. If seeking help from a professional gets you on the right track, then go for it. I suggest an expert in the area of your struggle.

If you want to adopt a healthy lifestyle, consult with a qualified personal trainer, nutritionist, or registered dietition. Making a doctor's appointment to discuss your stress and seeing a licensed counselor or therapist may be helpful. Check out your local church and talk to a pastor. If the marriage is suffering, sometimes all you need is a little help from a licensed marriage and family counselor. You have choices!

What it boils down to is changing your life for the better. It requires recognition of the problem and a willingness to fix it. There is nothing healthy about accommodating unhealthy. You can either sit and wallow where you are, or put on your "fix-it" attitude. Straight talk in fitness love! Stay Healthy~

 

Make Time or Forget It (from http://stayhealthyfitness.blogspot.com/ great blog) April 20th, 2016

If I don't make time to get in a workout and let the day get away from me, it's easier to say forget it. Other things become a priority and being a high energy morning person, I dread afternoon workouts. It doesn't mean I skip it, but I somehow don't feel the same when I'm dragging. I'm determined not to let myself down and push through. It's on me when I miss my morning exercise appointment and my consequence is not feeling my best. My fault, I own it and learn from it.

There will be times when missing a morning can't be helped and that's acceptable. It's those days where "other things" seem to snowball into the afternoon and I'm left still needing a sweat session. I have learned to plan better, make time and not skip a workout. Without a plan, it's just a wish, right? Without making the time, it's not going to happen, right?

We go through life making so many excuses on how we don't have time. Really? I love that quote "someone busier than you is working out right now" and it's the truth. We must start owning our excuses and just say it's something we don't want to do. Now that's the beginning of a revelation. Why wouldn't you want to take time to take care of your health? What's so burdensome about moving your body for a few minutes and eating awesome healthy food? It's not about time at all, but your feelings toward working out and eating right. Honesty is always the best way to create change.

The continued truth remains if something is important to you, it gets done. Everyone has time to hit up daily social functions, watch hours of TV and surf the web but when it comes to one hour of exercise, the "busy button" rears it's ugly head. Give the offer of meeting for a drink, and suddenly a burst of energy occurs. Unfortunately an unhealthy epidemic is happening because too many people are "forgetting it." Those who exercise and eat right on a consistent basis are in the minority.

If we continue to not make time for exercise, we will eventually be making time for illness. The same applies to eating right because we are what we eat. No exercise and eating processed crap leads to problems and reality TV shows. This has become a horrible fact. Straight talk, but we need to start making the time!

 

When You Start Stopping is When You Start Getting Older (from http://stayhealthyfitness.blogspot.com/ great blog) April 12th, 2016


I heard this today and was immediately inspired. Think about how you feel when health and fitness aren't part of your life. Stressed, sluggish, ill and feeling old, right? When you start stopping is when you start getting older. I am talking on the cellular, emotional and physical level.

Fitness is the fountain of youth. If we don't make time for it, we will eventually be making time for illness. Our body ages daily, but there are things we can do to slow this process. Studies link eating healthy and exercise to longevity. I don't know about you, but I want to maintain the best body for life.

When we start stopping is the same as giving up. We get so caught up in believing fitness is a difficult process. We also become frustrated without instant results and begin shutting down. The negatives seem to outweigh the positives in our minds and ultimately lead to unhealthy choices.

You may believe the inability to lose 3lbs this week is a tragedy but how does that compare to someone who has lost a leg and still pushing? We all need to fight for our fitness. This comes in different ways for each of us, but stopping is not an option. As long as we are taking positive steps toward our health goals, changes are happening. Have faith in the unseen and hold onto daily progress. Strength comes from the inside out. Don't start getting old and crumpled, feeling sorry for yourself because you decided to quit.

Age is just a number but we also create how we feel at every age and circumstance. Stop and suffer the consequences of aging more rapidly or continue and enjoy the vitality of youth. Life is full of choices and we are ultimately responsible for the outcome that is within our control.

 

When it Comes to Fitness, Live Beyond Your Dreams (from http://stayhealthyfitness.blogspot.com/ great blog) April 5th, 2016

Fitness needs to stop being a dream we think about and start being an action we put into practice. There are so many factors getting in our way. Negative thoughts and self-defeat are high on the list. Using "too busy" as an excuse is another fitness barrier. Frustration not seeing instant results can cause us to wrongly think it will never happen.

We need to live beyond our dreams and realize we all have the potential to achieve success. Remaining positive in a negative world will be first on the agenda. No more downing yourself before even trying. "Busy" is a word used for people who really don't want it bad enough. Lastly, there is no such thing as instant results. Daily progress needs to become the focus.

Now, take action! Start by making a plan and sticking to it. Schedule your workouts, meal prep, stop eating fast food, and hanging out with negative people. You are responsible for your body and what it looks like. You want it? Go get it. This is called living beyond your dreams. Nothing is going to happen until you make it happen.

Fitness is a permanent lifestyle change not something that magically occurs. Time to wake up and stop dreaming. You can make healthy happen for you and that doesn't mean it will look like Peggy Sue or Dapper Dan. This is your journey, your body and your fitness. You will never look like anyone except your best healthy self when it's all said and done. Are you ready to live beyond your dreams? Straight talk but all in fitness love!

 

Stop Over Complicating a Simple Process (from http://stayhealthyfitness.blogspot.com/ great blog) March 31st 2016


The only hard thing about fitness is our negative thoughts. We convince ourselves a disgusting diet is needed and endless hours of exercise are required. We go as far as considering it a burden and a "cramp my lifestyle" occurrence. Instead of turning our nose up at the very thought of getting healthy, we need to stop over complicating a simple process.

Do you think people decades ago farming for a living to survive and working hard from sunrise to sunset worried about a diet? They may have spent hours doing physical labor, but it was life and eating healthy. Nothing complicated, just some sweat, and eating home cooking straight from the garden. Their bodies represented how they lived which unfortunately now is replaced by couch potato channel surfing and stuffing our faces with processed food.

Every nutrition source out there is going to tell you the same story about what is required. No need to jump from diet to diet searching for some secret. The problem is within our thoughts and unrealistic expectations. You want to lose 20 pounds in a week and look like a fitness model. Not going to happen. We also want the process to be an easy quick fix requiring no workouts and drinking magic shakes while remaining on our sofas. Wake up America!

Being fit and healthy is really simple. Eat greens, grains, lean meats, healthy fats, drink lots of water and exercise at least 3 times per week. Nothing hard about it and it's not a diet. Why is this process considered boring, tasteless, and the end of fun in life? Society and marketing have done a great job brainwashing people to believe a load of crap.

Eating a fresh organic crisp apple or perfectly grilled chicken breast are not what I call horrible. Are you kidding me? Remember eating celery stuffed with peanut butter? Now that's a healthy treat full of flavor and fun. Being fit will take tossing the food myths and getting real with your thoughts about health. It will also require you to move your butt off the couch and into the gym. Exercise is what you enjoy. Love basketball? Start playing. Enjoy dancing? Look into a Zumba class. I like to use the kids jungle gyms at parks and play around on those doing pull-ups, step-ups, and triceps dips for example. No more excuses or beliefs fitness is complicated and time to embrace the simplicity of the process. You can do it ... will you? All in fitness love and Stay Healthy!

 

Don't Fall for Fake Health Food (from http://stayhealthyfitness.blogspot.com/ great blog) March 17th, 2016

Health food marketing is big business and just so happens to put me on a ranting soap box. We have been hit hard with "no fat, no sugar", gluten free and now unhealthy organics are making headway. Whatever current health food trend is happening, food companies are figuring out ways to sell, sell sell. Come on now, organic Ruffles, Doritos and Cheese Puffs? Really!?

Even worse, consumers believe them to be healthy and loading grocery carts full of unhealthy organic food items. Chips are chips, organic or not and probably one of the worst things to put in your body. Other food items try to squeak by stating they are minimally processed, but processed is processed. Store shelves are lined with convenient organic items and granted some may be fabulous, but most are not. The ingredients tell the real story for anything in a box, bag or wrapper. If you can't understand or pronounce what's on the ingredient label, you better believe it's a chemical sh*t storm.

Many fitness enthusiasts rely on protein and energy bars. Have you looked at those labels? You just as well picked up a Snickers Bar. Health bars are also available in organic versions now but does it make them any better? Probably pesticide wise, but nutrients remain the same. Rely on the ingredient label and look for understandable quality food. Less ingredients is more when it comes to packaged products.

We can't fall for fake health food marketing schemes anymore. Eating a bag of organic chips post workout isn't muscle recovery food. Reaching for that energy bar may not be the best choice, and forget the organic pasta. Real organic food is just that ... real in it's raw state. Sometimes organics can even look ugly with blemishes and it ripens quickly. We need to get back to and understand real and whole organic food is what will keep us healthy. We obtain optimal fitness, improved athletic performance, fat loss and muscle gain when we feed our body the good stuff. Just because the label says organic, fat free, gluten free or any "free" doesn't mean healthy. Be a wise shopper and eat what you understand. Keep it real and Stay Healthy!

 

Karma Does Apply to Your Fitness (from http://stayhealthyfitness.blogspot.com/ great blog)

Karma basically means whatever you do will come back to you. So, if you're doing good things, good things happen in return and vice versa. The whole reap what you sow philosophy. I happen to believe in karma and it helps me let go of things out of my control when it comes to others. The thing about karma is there are consequences to treating others and yourself badly. It will eventually come back to bite you in the butt. If you are avoiding your health, eating poorly, and living a sedentary lifestyle, well guess what? I call that karma fitness.
 

Being lied to for example sucks and speaks more about the person doing the action, but guess what ... karma. Are you lying to yourself about your fitness and treating your body badly? Are you stumbling for reasons, excuses and validation for your behavior? Do you really want to eventually suffer the consequences of bad ju-ju all over your fitness? We may not be able to control other people, but we can sure control our own karma when it comes to getting healthy.

You get what you give. Your body wants to be treated well, fed right and exercised regularly. You have a trusting relationship with your body and want that to remain intact. Becoming self-absorbed by not providing the TLC your body is worthy of will do nothing but destroy a once healthy relationship. Then there are the ugly consequences. Your body will definitely let you know it's being treated like crap. Increased stress, illness and obesity are just a few ways bad fitness karma will come calling. It's time to get real with yourself and start doing the good your body needs and deserves. Straight talk but all in fitness love! Be well and Stay Healthy.

Are you reading my fitness and sport nutrition articles? Grab some coffee or tea and head on over for new content "Milk Protein Found Superior for Muscle Growth" and "Why Studies Favor Eating Protein All Day Long" . Take some time to peruse the site for other reads specific to your fitness goals.

 

Complaining? How's that Working for You... (from http://stayhealthyfitness.blogspot.com/ great blog)


We all complain from time to time and that's called life, but what about when it interferes with our fitness? What good does it do to constantly complain, be unhappy and bring on a full "Debbie or Dave Downer" attitude without being willing to change the situation? It's like a leaky faucet we watch drip all over the place, complain about it but refuse to fix the darn thing. Too many people are complaining and not doing, and seriously, how's that working for you?

Complaints only go so far and then the radio gets turned off. Who wants to continually listen to a self-bashing session when the outcome is always the same. Getting fit and maintaining a healthy body starts by stopping the complaints and getting to work on fixing the problem. The extra fat on the gut or butt isn't going to disappear on it's own no matter how much complaining comes out of your mouth. What will help is putting the negative energy (complaints) into positive action.

Start by ditching the complaints, accepting who you are right now and apply strategies to make you feel better about yourself. Get serious about your fitness by keeping a food and exercise journal. Use it to chart your feelings as well and if you have a complaint, write it in the journal and move on. Stop dwelling on the "wah wah" and steer your attention toward eating healthier. Instead of sitting on the couch downing beers after work, go for a walk for example. You will be amazed how small changes will eventually provide big results.

Stop complaining about not having the time. Really? We are all busy and there is someone busier than you working out or prepping healthy food right now. What's in your pantry? Is it filled with processed boxed foods and sugar cereal? What's going on in the refrigerator? Is it filled with salami, beer and cheez whiz? You get my point and I'm stressing to please clean-up the food because a large percentage of your fitness success is determined by what you put in your face consistently. When is the last time you exercised? Time to dust the fitness shoes off and get moving. You will burn some extra calories and feel great for accomplishing a great workout. Exercise is also linked to stress relief and increased self-esteem. Be willing to do what it takes, stop complaining and you know that old saying "sh*t or get off the pot" well it truly applies here. Straight talk but all in fitness love. Be well and Stay Healthy!

 

Stop Enabling Yourself (from http://stayhealthyfitness.blogspot.com/ great blog)

What comes to mind when you think of enabling someone ... healthy or unhealthy? The recent definition refers to providing help that perpetuates a problem rather than fixes it. You know, the reasons and excuses we make to justify a person's behavior or actions even sacrificing our own health and well-being in doing so. It can develop into such dysfunction where we actually believe we are helping a situation. "The reality, though, is that enabling not only doesn't help, but it actively causes harm and makes the situation worse." When an enabler steps in to help an addict for example, they take away their motivation and desire to get help or change. According to Psychology Today, "enablers help addicts dig themselves deeper into trouble."

What does this have to do with fitness? Well, it happens to pertain quite a bit to health and fitness. Are you making excuses and justifications not to start a fitness program? Not the right time? My spouse is keeping me fat? My friends sabotage me? Lying to family and friends about a "fake" fitness program? What unhealthy beliefs do you create preventing you from getting fit and why are you enabling that? This is my point and yes, I strongly disagree with enabling behavior. It is time to stop enabling yourself. Being a healthy and fit person will take breaking the cycle of enabling.

When you stop enabling unhealthy behavior, you will see an improvement in your mental game, motivation to exercise and eating right. Continuing down a path of excuses will only make things worse and illness will eventually come knocking at your door. We have only one body and playing around thinking our behavior will not come back to bite us in the backside is well, negligent. Life is too short to entertain enabling behavior further and it is time to make a shift toward healthy decisions. We can no longer hide behind our justifications that keep us digging a deeper unhealthy hole. I know this is an in-your-face blog, but it is also what I call tough fitness love. So, are you ready to stop enabling yourself and get serious about your health and fitness?

 

A Quick Fix is Like Using Duct Tape for Fitness (from http://stayhealthyfitness.blogspot.com/ great blog)

Duct tape is awesome, but it's not meant to last. In a pinch, the strong stuff can fix things temporarily but doesn't quite do the trick long term. If you want something repaired right, it takes the right tools and materials, agreed? Quick fixes are the same as placing duct tape all over your fitness. Speaking personally, I don't want a short-cut but a permanent solution to staying fit.

Unfortunately duct tape fitness is the most popular route for most people and as the sticky starts wearing off, it reveals what still remains ... an unhealthy body. The tape removal is painful and frustrating, but somehow the roll gets pulled back out and the ducting process begins again. Temporary happiness but what a yo-yo ride.

It's time to toss out the tape and get real with what it takes to fix things right. Our healthy lifestyle tool box should contain things like dumbbells and jump ropes along with lean proteins, good carbs, and healthy fats. Other great add-ins are motivational sayings, music, and awesome fitness clothes. Probably one of the best tools pulled out of the box is a fitness accountability journal.

There are no short-cuts to where we want and need to go. Duct tape has no business in our fitness and lifetime journey of being healthy. We should not be covered in a sticky mess revealing yuck on the inside when the tape is pulled back. Our society needs to stop embracing the quick fix as any type of healthy remedy because that is crap. What needs to happen is building a strong toolbox we can carry for a lifetime and daily use of the contents. Be well and Stay Healthy!

 

Make Time or Forget It (from http://stayhealthyfitness.blogspot.com/ great blog)


If I don't make time to get in a workout and let the day get away from me, it's easier to say forget it. Other things become a priority and being a high energy morning person, I dread afternoon workouts. It doesn't mean I skip it, but I somehow don't feel the same when I'm dragging. I'm determined not to let myself down and push through. It's on me when I miss my morning exercise appointment and my consequence is not feeling my best. My fault, I own it and learn from it.

There will be times when missing a morning can't be helped and that's acceptable. It's those days where "other things" seem to snowball into the afternoon and I'm left still needing a sweat session. I have learned to plan better, make time and not skip a workout. Without a plan, it's just a wish, right? Without making the time, it's not going to happen, right?

We go through life making so many excuses on how we don't have time. Really? I love that quote "someone busier than you is working out right now" and it's the truth. We must start owning our excuses and just say it's something we don't want to do. Now that's the beginning of a revelation. Why wouldn't you want to take time to take care of your health? What's so burdensome about moving your body for a few minutes and eating awesome healthy food? It's not about time at all, but your feelings toward working out and eating right. Honesty is always the best way to create change.

The continued truth remains if something is important to you, it gets done. Everyone has time to hit up daily social functions, watch hours of TV and surf the web but when it comes to one hour of exercise, the "busy button" rears it's ugly head. Give the offer of meeting for a drink, and suddenly a burst of energy occurs. Unfortunately an unhealthy epidemic is happening because too many people are "forgetting it." Those who exercise and eat right on a consistent basis are in the minority.

If we continue to not make time for exercise, we will eventually be making time for illness. The same applies to eating right because we are what we eat. No exercise and eating processed crap leads to problems and reality TV shows. This has become a horrible fact. Straight talk, but we need to start making the time!

 

No Matter What You Do, It's Still About the Lifestyle  (from http://stayhealthyfitness.blogspot.com/ great blog)


Trying to achieve the so-called "perfect" body causes people to take drastic measures whether from detox cleanses, extreme caloric restriction, surgical change of normal organ function, to outward cosmetic procedures. All those methods don't mean a thing if a healthy lifestyle is left out of the equation.

No matter what you do, it's still about the lifestyle. Extreme measures without learning how to buy, cook and eat healthy foods combined with regular exercise will be wasted time and money. If you are currently doing one of those popular restricted calorie shake diets and the end of that program comes...what then? Let's say you have had some fat cells sucked out and after surgery you are still hitting the pizza and donuts...what then? If you have had a stomach organ band placed and still continue to eat fries and drink soda...what then? The point is what have you learned? The point is you will return to the weight and size (or larger) than you were prior to going drastic. This write is not to be judgmental or offensive, but to open your eyes to what it means to get healthy. Nothing inside a packaged shake mix or on an elective surgery table is going to provide health and fitness. What will create health is your daily choices about food and exercise and creating a habit that becomes a lifestyle.

The belief that quick fixes can stand alone to create the hot body of your dreams is a fantasy. If product companies or surgeons are telling you drinking some magic or getting something snipped will do it, they are wrong and I will go as far as to say negligent in feeding you a load of BS. Are you really so impatient to not gift yourself the time to learn how to eat right and enjoy awesome workouts? This is what it will take to get healthy and the desire is there, otherwise you would not be seeking out a way to get results. Regardless of what you do, you will need to maintain it with a healthy lifestyle.

If you are serious about getting fit and staying healthy, it is time to slow down and realize you will need to make changes in how you think and live. I would grab a piece of paper and begin a healthy lifestyle list. What are some simple things you could do right now to get you motivated and moving in the right direction? Build on your list and follow-through with your thoughts. Short-term goals could be replacing processed foods in your house with healthy selections, adding exercise 3 times per week, or losing 5lbs. Realize a healthy lifestyle is about daily progress and not perfection. Be patient, don't compare to others, and celebrate each daily victory!

 

Don't Bite Off More than You Can Chew (from http://stayhealthyfitness.blogspot.com/ great blog)

The thing about getting healthy is doing a good job balancing both healthy eating and exercise. Nutrition plays a huge role in the equation and eating too much is off the charts for a large percentage of the populous. Portions are out of control and people are literally biting off more than they can chew. Super-sized plates draped with enough food to feed an army are common in restaurants and don't get me started on the "all you can eat" buffet.
 

I love the famous quote "eat to live, don't live to eat" because this gold nugget of information is absolutely true. This is not saying to not indulge occasionally and doing so in proper portion size is not going to break our fitness banks. However, stuffing our faces to the point of having to roll to the sofa in a food coma is an upsetting example of living to eat.

Calories people! What it comes down to is the basic science of chemistry and calories. When we eat too much, fat is stored. Eat too little, weight is lost. Eat just right and we maintain. Sounds like the "Three Little Bears" but you get the drift. The quality of calories are also important. We may eat "junk food" in very small portions and within the calories great for our body, but our inside would look like crap. Further, we would feel like crap. This is called being "skinny fat".
 

When calories from quality "real" food are consumed at the right portions for our body, then health is realized from the inside out. However, eating too many calories from healthy foods will result in weight gain if we are taking in more than we are burning off. It would be more difficult of course if most of our carbs came from veggies, but let's say we are chomping down tons of oats, wheat pasta, brown rice and yams...well now that's a whole different thing.

Size does matter when it comes to any food we eat and biting off more than we can chew is not good regardless if the calories are coming from healthy or unhealthy sources. Portion control is one of the old new secrets to achieving a healthy body. Nothing magic to shutting our mouths at the "food trough" when we feel satisfied. Start paying attention to portion size, don't go back for seconds, and listen to body signals of satiety.

 

Works For Me (from http://stayhealthyfitness.blogspot.com/ great blog)

What works for me may not work for you. That's awesome! Why, because we are all different people accepting our strengths and weaknesses. It is important to grab onto the things we can do, and perform at our best not holding anything back. Acceptance of who we are and celebrating our strengths is essential for our health and fitness. I forgo push-ups for example because they will aggravate my neck injury, but put me on a chest press and I am good to go.

It could be easy to sulk back into a corner and cry over spilt milk and my loss of certain athletic abilities, but what would that do for me? Nothing. Life has given me a great purpose and a strong will to fight for my fitness. I have good and bad days just like you. Over several years of training, I have come to really enjoy what I can do through modification of workouts, and creative challenge in program development. I do what works for me and it's fabulous.

It is important to never give up hope and know you can achieve great things, reach your goals and DO what it takes to get there. I found what works for me and each of us has the ability to find their strong and put it to work literally. It doesn't matter how long it takes because life and fitness is all about the journey. The important thing is walking it, putting aside fear, letting go of a "failure" attitude, and embracing who you are right where you are.

 

Giving Up is Never An Option (from http://stayhealthyfitness.blogspot.com/ great blog)

We all have hard stuff in life, frustrations, and days we just want to keep our heads tucked under the pillow. The thing about life and the journey is navigating through everything with our best healthy responses, attitudes, and choices. I am not immune to feeling the tough in life and even in my workouts. There are days I want a trainer to kick my butt and push me when I struggle with lack of motivation. Not every day goes as I had planned and nutrition can also take a hit. Some days, I am just tired, burned and do have to take a step back and away from the gym. All that is OK and in my opinion, normal. This afternoon, I chose to take an Epsom salt bath...there ya go!

Life is not challenge free and success comes from how we handle the discomfort. Building muscle is an uncomfortable process for example, but I push through to achieve a positive result. Goals are achieved through planning and working. I have put in years of hard work to get the results I wear in the form of muscle. Tired or not, giving up is never an option. As long as I give my best for me, no matter what that looks like, it is good enough. Today, my best came through taking an Epsom salt bath and right now my sore muscles are saying ... thank you.

 

My Genetics, Muscle and Eating LOTS of Carbs (from http://stayhealthyfitness.blogspot.com/ great blog)

To this day I dislike the "skinny" word and believe me, I have had my share of teasing until I discovered how to build curves with resistance training. I have my Dad's genetics and I am thankful, but it has been a challenge to put on muscle. I am also constantly hungry and burn up energy like crazy so if I do not eat lots of carbs, I would not feel good and in fact, light headed. My metabolism seems to work faster than I can fuel it and it can be frustrating. Some say they can just look at food and gain 5lbs whereas if I look at food, my metabolism says let's burn it up. I will not workout if I feel hungry and prefer to down a healthy meal before hitting the weights.

I just so happen to be one of those people on the other side of the spectrum that works hard to put weight on and fattening up with crap to be "skinny fat" is not what I am looking for. My goal is to pack on lean muscle mass and that is done eating quality healthy carbs, lean proteins, and healthy fats. I have been the brunt of online attacks for looking too skinny, too thin, manly and even have had anorexic tossed my way. That has been overshadowed by my followers who enjoy seeing a woman with muscle on her build and knowledge that anorexics are unable to sustain lean mass because their body is wasting away using it for energy. This blog is not about any "hate" thing because that goes along with being an Internet personality and putting myself out there to help people. My skin is thick and my knowledge is confident and that is what matters. Also, this personal share is to dive into how my body functions and what I do to maintain my muscle.

Genetics do play a small role in our physical appearance, but we absolutely have the power to change things by what we eat and how we challenge our bodies. I work hard and eat (a lot) to support that. I don't believe in diets nor do I teach that in my personal training practice. Just because some genetics may predispose obesity doesn't mean that we are to accept it and not even try to be a healthy person. The same goes for lean genetics like mine. We are all in this boat together with differing body types and how they function. Regardless of our body makeup, it is important to put up a fight for what we want and not give up.

 

Did You Eat Too Much: 12/2/15

Okay, so Thanksgiving just past, did you eat too much?  If you are like most Americans you probably have.  You are angry with yourself by this point most likely, and have lost motivation in your program.  What do you do now?

You’re going to fall of the wagon from time to time you are human after all.  The trick is to own it, reset your goals, and get back on track going forward.  Don’t beat yourself up, don’t get down, rather get back on the horse.  Part of achieving results you desire is consistency in your diet/exercise program.  However, no that there will be setbacks and the better you can be about rebounding, the better and faster your results will be achieved.  So in short, get back on the wagon, and throw away the pies!

 

Top Five Worst Excuses not to Exercise: 11/21/15

1/Time-I know you don’t have  time.  However, you have time to watch the Desperate Housewives and various other tv shows, if it’s important enough you will find the time.

2/Too tired-Well how do you think that will improve without exercising.  Chances are you’ll never feel completely like working out, but it must be done.

3/My ankle is bad, shoulder, etc-I know however, there are a million ways to workout, come on find one that doesn’t perpetuate the injury.

4/The Kids-so what include your kids in your workout, they can be part of it.

5/I’m lazy-well at least your honest.  Now have the willpower to do something about it!

 

Diet Plans: 11/11/15

Every training program should also have a diet plan as well.  Here's an example for a caloric surplus:

Nutritional Recommendation

Client: X

Goal: Lean muscle weight gain

Program Overview: Caloric/Pro surplus

Caloric Intake goal: 3300

Protein intake goal: 175 g

Protein Sources recommended: lean beef, sirloin, salmon, tilapia, tuna, grilled chicken, eggs (white or whole), beans, whey protein shakes and or bars, cottage cheese, turkey

Carb Sources: pastas, breads, rice, yams, sweet potatoes, oatmeal, fruits and veggies,

Recommended snacks to increase caloric intake: trail mix, nuts, protein bars, readymade protein drinks, Tupperware items.

Program Prescription:  Our goal here it to gain lean muscle and to do so, we need to be in a caloric surplus.  We’ll try to keep food sources clean, but gaining body fat and muscle goes hand in hand, but we’ll try to minimize the body fat gain.  Preparation is key, we recommend prepping meals on your days off and storing in Tupperware.  Spread your meals out throughout the day, and if possible track your kcal and pro intake.

Any questions always feel free to call!

 

How About this for a Transformation! 11/2/2015

Every Body's Personal Trainer's photo.

The Perfect Training Program: Oct 9 2015

Have you ever heard someone say, possibly a trainer or some sort of guru, that they have the perfect training program for you.  This program will work for anyone, and if you follow their program you will achieve all of your goals and get into the greatest shape of your life.  Have you heard such claims, I’m sure you have.

Well if you do hear such claims, RUN the other way.  The truth is that everybody is different.  What works for Mike may not work for Bob.  What works for Bob may not work for Sam and so on.  We all have different genetic makeups, different biochemistry, and our bodies will respond differently to different stimuli.  Some may achieve results faster than others, however, don’t ever be sold on a cookie cutter program.

A true professional will personally tailor a program based on all of your individual characteristics.  So to make a long story short, as in most things in life, if it sounds too good to be true, it probably is.

 

Why Work With a Personal Trainer: 9/29/15

I know, you can do it yourself, you don’t need help.  However, are you in shape?  Do you look and feel the way you want to?  I know you’ll get there when you have more time, but do you ever get there? 

Here’s the thing, maybe you know all about exercise and fitness.  Maybe you know exactly what to do and how to work and eat right.  However, are you?  If you are like most people I know probably not.  So what am I getting at?  One word, accountability.

We all get busy, and most times exercise and fitness get left on the back burner.  We always say we will get to it someday but never do.  Meanwhile we get further and further out of shape.  That’s where the trainer can come it.  They will instill that accountability and enable you to have consistency in your workout program.  With consistency over time, THAT’S how you get results.

So next time you catch yourself saying you don’t need a trainer, take a look at yourself.  Are you where you want to be?

 

You Get One Body-September 18th 2015

Okay, Okay, I know.  You’ll quit eating bad someday, you’ll also stop smoking, drinking, and other things that harm your body.  Sound like you?  I hear it all the time, especially from the younger generation that they don’t care.  A lot of time they feel as though they are invincible and that they can do what they want to their body, when they want.  Well here’s the thing.

You get one body.  You can’t trade it in for a new when you get older, and you can’t switch it out with a friend, you get one body.  You will have that one body you’re whole life, and as I tell those younger folk, what you do when you are young can and will affect your health when you get older.  You get one body that will be yours forever, treat it like gold J

 

Life’s Roller Coaster Ride: 8/31/15

Often times, I’ll have conversations with my clients, as in my opinion, being a good trainer is not just about the physical but the mental as well.  You have to learn to motivate, inspire, and finds what makes people tick.  One of my many speeches that my clients are sick of hearing is that of the roller coaster ride.

Life is a roller coaster.  Never get to complacent or satisfied at the top, because as sure as the sun will shine you’ll be back at the bottom someday.  Visca versa, never get to low or depressed, because soon that upswing will come and you will be back on top.  So what’s the message?

Never get too low and never get too high.  Life can change at the drop of a hat, so never get to upset or depressed, and don’t you dare ever be satisfied!

 

I Need More Protein, Supplement or food? 8/23/15

Okay, a question I get often, “should I use protein shakes?”  Do I need any supplements and if so what should I take?

Okay, here’s the scoop.  In my opinion, it’s most beneficial to get all of the protein and dietary vitamins and minerals you need from food sources.  It’s the most natural form and in addition, you’ll be gain the benefits of ingesting all of those micronutrients and vitamins that help to keep you healthy.  However, I do understand that it’s not a perfect world, and sometimes it’s hard to get everything from your diet, especially in a time crunch.

Although I do believe meal preparation is the key, if you are in a pinch, and only in a pinch, then I feel that protein shakes and supplements can be beneficial.  However, I would try your best not to rely solely on protein shakes and supplements.   To make a long story short, try to prep your meal and do the best you can to meet your macros through your diet.

 

It’s Like Brushing Your Teeth-August 17

Okay, I know, you missed your workout today.  Work was busy, the kids drove you crazy, and the dog went on the rug.  You’ll get it tomorrow right?

Does this sound like you?  Do you find yourself making excuses?  Think about it, have you ever been in the situation where you’re lying in bed, reading a book, watching tv or whatever and you feel yourself dazing off.  You don’t feel like going to the bathroom to brush your teeth but you do it anyway right?  You know that if you don’t your teeth will feel disgusting the next day.

Well exercise is the same way.  You are not always going to feel like doing it or having the energy for it, but just like brushing your teeth it has to get done.  Otherwise, just like your teeth, your body won’t feel right or as efficient the next day.

Moral of the story?  There will never be the perfect scenario to workout, but the bottom line is, just like your teeth, you have to get up and get it done!
 

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