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,
Top Five Worst Excuses not to Exercise: 11/21/15
1/Time-I know you donít have time. However, you have time to watch the Desperate Housewives and various other tv shows, if itís important enough you will find the time.
2/Too tired-Well how do you think that will improve without exercising. Chances are youíll 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 doesnít perpetuate the injury.
4/The Kids-so what include your kids in your workout, they can be part of it.
5/Iím 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:
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. Weíll try to keep food sources clean, but gaining body fat and muscle goes hand in hand, but weíll 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
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, Iím 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, donít 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 donít need help. However, are you in shape? Do you look and feel the way you want to? I know youíll get there when you have more time, but do you ever get there?
Hereís 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. Thatís 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, THATíS how you get results.
So next time you catch yourself saying you donít 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. Youíll quit eating bad someday, youíll 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 donít 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 hereís the thing.
You get one body. You canít trade it in for a new when you get older, and you canít switch it out with a friend, you get one body. You will have that one body youíre 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
Lifeís Roller Coaster Ride: 8/31/15
Often times, Iíll 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 youíll 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 whatís 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 donít you dare ever be satisfied!
I Need More Protein, Supplement or food? 8/23/15
Okay, a question I get often, ďshould I use protein shakes?Ē Do I need any supplements and if so what should I take?
Okay, hereís the scoop. In my opinion, itís most beneficial to get all of the protein and dietary vitamins and minerals you need from food sources. Itís the most natural form and in addition, youíll be gain the benefits of ingesting all of those micronutrients and vitamins that help to keep you healthy. However, I do understand that itís not a perfect world, and sometimes itís 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.
Itís 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. Youíll 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 youíre lying in bed, reading a book, watching tv or whatever and you feel yourself dazing off. You donít feel like going to the bathroom to brush your teeth but you do it anyway right? You know that if you donít 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 wonít 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!
Example of Exercise Prescription: August 8/9
Just an example of an exercise prescription protocol:
Client: Kenny M
Workout Plan: TBA
*Please consult your doctor before beginning any fitness plan.
Thursday workout: Push Muscles ie chest, triceps, delts/Cardio
a) Begin workout with light stretching of working muscles to be used
b) 15 minutes of steady state cardio on treadmill to raise body temp and to increase heart rate and blood flow.
Barbell Bench Press: 3 sets/15 reps each
Flat bench dumbbell flys: 3 sets/15 reps each
Machine flys: 3 sets/15 reps each
Front dumbbell raises: 3 sets/15 reps
Dumbbell lateral raises: 3 sets/15 reps
Machine shoulder press: 3 sets/15 reps
3 sets of tricep pressdowns/15 reps
F) 15 minutes more of steady state cardio
Top Five Exercises to Train Chest August 3, 2015
When training the chest, it is important to use a variety of angles ie incline, flat, and decline. Try these exercises for great overall chest development:
1/ Flat dumbbell flys: get a nice wide stretch hits all the fibers in the chest
2/ incline dumbbell bench press: works the upper chest
3/ Flat barbell bench press: great for overall strength and mass of the chest muscle
4/ Pushups: still a favorite, great body weight exercise for the chest
5/ decline dumbbell flys: stimulates the lower chest
Top 5 Protein Sources July 29, 2015
We all know the importance of protein when training hard, but what are 5 good sources of protein. By a top protein, we are talking about having all the essential amino acids, and having a good solid macro profile.
Number 1: Salmon or Talopia: Great clean source of protein, low carb, low calorie, great for dieting.
Number 2: Grilled Chicken: Great amino acid profile, low fat, low carb.
Number 3: Whey protein: convenient and easy way to get a great protein source.
Number 4: tuna: if you can handle the smell J
Number 5: Ground Turkey: low in fat, great source.
Keep Hydrated! July 12, 2015 It's hot, be careful!
As we are in the thick of the summer season, I feel an entry on hydration is appropriate. When training in the summer it is extremely important to stay hydrated not only for health, but for optimal performance.
Additionally, when I say hydrated I donít just mean drinking water or a sports drink during your workout. In preparation for your workout, it is important to drink and maintain good hydration prior, during and after your workout. I feel this is where a lot of clients fall short.
Remember, your body is a like a machine and for it to run efficiently you must give it everything it needs not only the right foods to perform, but proper hydration as well.
Negative Thinking-July 4th 2015
Todayís entry is about negative thinking and the consequences therein. Being a trainer, you learn that dealing with your clientís mind is just as important as training their body. You have to help to condition their mind, especially if they have negative feelings about their body and their fitness level.
Negative thinking can greatly hinder progress. The feeling that youíll never achieve the body you want, or that you hate the way you look, tends to cause clients to not want to work out or too eat badly, thus setting back their progress. As a client it is important to remember, that each day is progress and a step further in your journey to achieving your goals. Results may come slow at times, but they will come and setups are inevitable. The trick is to keep moving forward, anything worth achieving is worth working for and nothing comes easy.
Keep setting goals, keep a journal/diary, and keep moving forward realizing that setbacks are just a part of the battle. However, be determined to keep fighting and win the battle.
Training in the Heat 6/22/15
Okay, itís hot out there, and my advice would be to certainly avoid training out there in this heat. However, if you must, and I mean must, then you must take the proper precautions. Okay so what do you need to do if you are going to train in this heat?
For one, make sure you are extremely well hydrated. Donít only drink while you are training, but before and after as well. Make sure that coming into your workout you have drank plenty and that you are not coming in dehydrated.
Try to stay away from coffee if you can. In the heat, you have to be careful you donít get your heart rate too high, and over heat. Coffee can really sky rocket your heart rate, especially when coupled with exercise.
Eat something. Make sure your blood sugar isnít too low. Have some fruit, trail mix, etc to be sure your body is well nourished for the job at hand.
Finally, be smart. Take your water breaks, rest when needed, and donít overdo it. Please be safe in the heat!
Donít Fall Into The Trap: June 19, 2015
So whatís the trap Iím referring to? As Americans what do we do, we get up exhausted, skip breakfast or grab a doughnut and coffee, and go do our 9-5. We fight the traffic to get home, collapse on the couch until dinner is ready, we eat a huge dinner meal, yell at the kids and then go to bed. Next day, same cycle and it repeats itself over and over and over again. So what am I getting at?
I know, at the end of the day, or before the day starts for that matter, we are tired and the last thought in our mind is exercise or working out. However, as we perpetuate this cycle, our bodies are rotting and rotting, and our minds are deteriorating as well. I know getting that workout in is tough, but by bowing down to the fatigue and thought of working out when youíre tired you are just going to perpetuate that cycle and cause health problems in the long term. The solution?
Get up and get going! Itís not going to be easy, but it will pay great dividends. Motivation is key, find what motivates you and use it. Create some goals for yourself and get going on them. Most importantly donít perpetuate the cycle!
Motivating the Unmotivated 6/14/15
Okay, this is a very tough topic to touch on. Working with various types of
clients from children to seniors, I have without a doubt encountered numerous
and I mean numerous unmotivated clients. So what to do, how do you motivate the
First off, itís my belief that everyone, and I mean everyone, has something that can motivate them. Whether external or internal, everyone has a switch that when turned on, their outlook changes and all of a sudden motivation isnít much of a problem. The trick, however, is to find that driving force.
This may be hard in that many people are intrinsically motivated and arenít very open with what motivates them, or maybe they donít even know. However, believe me, everyone has a trigger and the goal of every trainer should be to find that trigger. Get to know your client, what makes them tick, what stresses them out, what makes them afraid, etc and you will find that trigger. Once found, motivation will no longer be an issue.
Top Five Tips for Summer Arms 6/9/15
1/ Donít neglect your triceps: remember the triceps make up the majority of your arm, so thus it is very important to make sure to add numerous tricep exercises to your routine.
2/Try super sets: super sets, or back to back sets without rest are a good way to shock the muscles and really get a great burn in your arms. Try them, youíll see the results.
3/Proper form: so many times clients are using improper form, make sure your form is correct, strict form is key.
4/Diet: remember, there are no results without the proper diet
5/ Recover: muscles change on their days off, make sure to allow for recover.
I'm Going to Be Better! 6/2/15
I know, I know, it's been forever since my last blog post, but here we go, back at it again. I'm going to try my best to be better about posting new blog entries. If you have any topics you would like for me to cover, please email them to me at firstname.lastname@example.org. I look forward to seeing which topics are of interest. In the future, be sure to check my blog as I'll be posting on such topics as caloric deficit vs surplus, vs maintenance, cardio, resistance, and crossfit training, and I'll even be touching on supplementation. Stay tuned!
Hey all, there seems to be a lot of discussion over what constitutes a good
post-workout meal, however, how come there isn't much discussion about the
pre-workout meal? What should you consume before training? Should you fast, eat
a meal, what works best?
Opinions on this topic will vary, however, like other areas of fitness and nutrition, I like to use common sense and relate it to my knowledge of exercise science and anatomy and physiology. So here we go.
First, let me start by saying you have to ingest something. Too many times I see clients not eat anything before they workout. If this is the case, your blood sugar will drop dramatically, and you'll start feeling weak and light headed, you don't want that.
Now how much to eat will vary from person to person, but I feel that taking in carbs and protein pre-workout is always a good idea. I typically like to include some simple carbs, typically a banana, an apple, or something of the sort. I feel that gives me an immediate energy source of glucose in my blood that will be ready during the early phase of the workout. I also like to take in a protein source, but one that is quickly digestible. Remember, your digestive tract needs blood to digest, but so will your muscles during exercise. You don't want to consume to much that will take a long time to digest.
So there it is, I like protein and carbs pre-workout. Additionally, make sure to be properly hydrated as well. Water should be consumed pre, during, and post workout. Hope this help you all!
Top Carbohydrate Sources
Hey all, I get asked a lot about carbs and are they the enemy. The answer is no, we need carbs, but the right carbs. The trick is to stay away from the simple sugary carbs that will spike your insulin, and crash you down. You want carbs that will sustain your energy level, and not make you crash. Here's a list of carb sources that are beneficial. Remember, you need carbs for energy, especially if you are working out intensely, so make sure to include some of these sources in your diet. a. Brown rice b. sweet potatoes c. oatmeal d. yams e. ezekial bread f. fruits and veggies Remember, carbs can be your friends :)
Excuses, Excuses, Excuses
Stop making excuses. How do I feel? Check out my reply athttp://www.youtube.com/watch?v=-Yb2JYvBPJs
Health Is Most Important
Today, we are constantly bombarded by the latest big thing. The I Phone, the car, the house, the clothes, you name it. We all want nice things, and for good reason. We work hard, so we deserve to enjoy the fruits of our labor. However, do not, do not, take your health for granted. You can have the biggest house, the nicest car, etc. but if your health is being neglected, trust me, it all won't matter. Although those material things may make you feel better in the short term, in the long run, your health is and will be the most important. Take care of your body, treat it well, feed it well, and make sure to keep it active. Try to do your best to avoid the vices, drinking, cigarettes, etc. and your body will thank you for it. Above all, keep your health as the most fundamental aspect in your life, with everything else revolving around it. The healthier you are, the more enjoyment you will get out of life, your relationships, and even your job. So what's the lesson here, take care of your health, don't take it for granted, and cherish it!