Friday, November 29, 2013

Fitness Friday

Hope you had a great Thanksgiving!!  Now Black Friday is upon us.  It's a HUGE shopping day where people fight crazy crowds just to get a deal on some new item.  It just sounds stressful and not quite worth it. Instead of getting mixed in all that insanity, how about trying one of these 10 THINGS.  Especially the sleep part.

Did you practice gratitude yesterday?  Did you know that it holds so many positive health attributes?   One of them being happiness.

Lift Heavy!!  Somehow it became acceptable or recommended for women to lift heavy?  Why?  Women around the world do it on a daily basis.  Read THIS, and don't be afraid to go "beast mode" on some weights this week.
In addition, there are so many benefits to lifting heavy including bone density, body composition, and above all else, confidence.

Lastly, I want to ask you How Healthy is your Yogurt?  It could be that your yogurt has as much sugar as Coke or Pepsi.  Moral of the story, make sure you read those labels.

Enjoy your Post Thanksgiving Weekend!!

Weekend Workout Turkey Burn
For these 4 exercises you are going to do 20 seconds on 10 seconds off for 5 rounds

Jump Squat
Split Squat Jumps

Thursday, November 28, 2013

Happiness = Gratitude

Happy Thanksgiving!!

Thanksgiving is a day to give thanks for everything in our lives. It is showing gratitude for what we have. Showing gratitude can lead to happiness. 

It's is apparent that there is a link between happiness and gratitude..  Think about the people that have come in and out of your life.  Friends, family, teachers, random people etc. (Watch this video)

Out of all those people, there is usually one person that influences your direction the most.  My question for you on Thanksgiving is who has been the most influential person in your life?  

Who is the one person that has shaped who you are today that you are extremely grateful for walking into your life?


Would you have the courage to tell them, to let them know how much they mean to you?  

Show that gratitude, you never know what it'll mean to that person.  They may not even know.  

Have a Happy Thanksgiving!!!!

Sunday, November 24, 2013

Motivational Monday

“You can have, do, or be anything you want,” as long as you prioritize and you have perspective.”
-Tim Morris

There is nothing that you can't achieve, nothing you can't become as long as you are willing to put in the work.  Anything and everything is possible, but it all comes down to how bad you want it.  Are you willing to sacrifice certain things?  Are you willing to give it everything you got?

"When you want to succeed as bad as you want to breathe, then you'll be successful."
-Eric Thomas

Thursday, November 21, 2013

Fitness Friday

Starting an exercise program is an exciting and healthy journey, however the results that may come from it may be a bit slower than you want.  Don't get discouraged by the fact that your results are progressing slower or differently than you may have hoped.  Results kinda follow a pattern.  You get increases in your strength, and as your strength improves, you can perform better in your training sessions.  Once that happens, those fat losses will improve.  The key to all of this is patience.  

It could be that your lack of results come from the fact that you are sabotaging your results by not taking care of yourself.  For example training too often, or for too long can lead to burn out and/or adrenal fatigue, and not sleeping can lead to a decrease in recovery.  Try to avoid some of the items on this list.

Are you really staying away from SUGAR?  Chances are no matter how hard you try, there a still things that have "sneaky" sugars in them.  This list is quite extensive.  A big place sugar can hide is in your yogurt.  Not all yogurts are created equal, and the ones with the fruit in the bottom are the worst offenders.  My advice: grab plain yogurt and add your own toppings like berries.  Oh and don't fear the fat.  Make sure when it says low fat it doesn't mean high sugar.  Read those labels.  

Injuries happen.  Those little aches and pains creep up from time to time and it may be hard to want to train, or you may think you can't train.  Often times there are little tweaks you can make to a training routine to get around an injury and ensure you keep up with your training.  Here are 5 tips on how to get around an injury. 

Speaking of injuries, often times an injury stems from an imbalance somewhere in the body.  I've long talked about the dangers of sitting to much and the affect it can have on your body, specifically your lower back and hamstrings.  When you sit for long periods of time, your hamstrings end up in a contracted state, and when you try to stretch them, they get mixed signals and end up tightening more.  Ease into stretching and you'll be way more successful at getting some length.

A little different Weekend Workout. Going to switch it up to a Weekend Workout Tip, so your tip for the weekend is:

Vary Your Intensity!
Don't go balls to the wall all the time.  Sometimes changing up the routine gets your body to use a different energy system.  While working out at a high intensity burns a ton of calories, your body also has to use  more nutrients to fuel the workout and the "after burn."  Let your body recover by mixing in some lighter, recovery/mobility based workouts.

Sunday, November 17, 2013

Motivational Monday

Rule #1: Find what you're fighting for.
Rule #2: First learn rule #1. Everything else is just details.

Why did you start training?  Why did you suddenly become enamored with changing your life to be healthy and fit? 

It all starts somewhere.  I started training when I was in college and for me training equaled better times on the track.  The stronger I got in the gym, the faster I got on the track.  Seeing my times drop fueled my hard work when I was training. 
I continue to train so that I can move.  Movement is a gift, being able to move is something most people take lightly.  We take it for granted, till the day that we no longer can move.  Don't take it for granted. 

I can't tell you what to fight for.  You have to look deep inside yourself and find what it is you're fighting for.  We're all searching for a passion, a sense of purpose.  I've been lucky to find mine in a small training facility called AMP, helping people move better, helping people stay healthy, helping people with their fight.

Thursday, November 14, 2013

Fitness Friday

You only get one chance at life, so you might as well make the most of it.  In that same regard, you only get one body, so you might as well take care of it the best you can.  If you only had one car to drive for the rest of your life, you'd be sure to take care of it to the best of your ability, right?  No difference with you body.  It's your one vessel in life.  Mike Boyle presents a very good thought process on this idea. 

We are always recommending that our clients cut sugar from their diet as it as unhealthy habit and reeks havoc with the body.  What is quite possibly worse than sugar and doesn't get as much attention is high fructose corn syrup (hfcs).  This equally has a negative affect on the body. 

Now what is great for your body, and has been vilified is FAT!  Contrary to popular belief, fat is indeed healthy for you for so many reasons, among them certain hormone production, and a healthier brain.  However, you must eat the right kinds of fats.  Omega 3 and Omega 6 need to be in balance.  Most often 6 is in a way higher ratio to 3 than what is ideal. 

Lastly, not really fitness related, but some great quotes on kindness.  It was World Kindness Day on November 13th, and it seems people don't always keep this in mind.  My favorite of the page:

"Be kind, for everyone you meet is fighting a harder battle.” - Plato
In the same regard, you never know what someone is going through, so always give the benefit of the doubt and be kind, not judgmental.  If you'd like a reminder, there's always a bracelet.  I have mine!!
Weekend Workout
Grab a Single Dumbbell and rock out this little circuit, first on one arm, then the second.
Circuit 1
Squat Press
Single Leg Deadlift
Push-up Position Row
Floor Press
Reverse Lunge
2 sets of 15 reps per exercise
Circuit 2
Lateral Lunges 15 per side
Jump Squats 15
Hamstring Curls with Hip Press 15
Burpee 10
TRX/Swiss Ball Suspended Crunch 15
4 sets

Monday, November 11, 2013

Motivational Monday

"Embrace the suck."

Lets face it, things happen, life happens.  There are struggles every day that you have to fight through.  What are you going to do?  Give up? 
Push through those crappy days, those days where you just don't have it, those days you'd rather sit on the couch than head to the gym. 


Every reward, every achievement lies on the other side of the suck. You face the suck. You accept it. Then you start throwing elbows.

Thursday, November 7, 2013

Fitness Friday

Recovery, Recovery, Recovery!  Success when it comes to changing your body comes not during the workout, but in how well you can recover after it.  This could mean how well you sleep, or how much you stretch, or how often you foam roll.  Now we know that foam rolling sucks and kinda hurts, but it is a necessary evil to keep your body in working order. 

Sleep is a super important but often over looked aspect to fitness and health.  Not only does sleep quality/amount affect adults as we've mentioned before, but it affects our children as well.  It seems the same hormonal effects sleep has on adults are the same for kids.  More needs to be looked at, but it is intriguing. 

Are you focusing on being strong?  Are you strong?  Break some stereotypes, lift some heavy stuff and get stronger.

We always talk about being positive.  Positive actions and thoughts breed positive results.  This mental trick can help you to keep going during a workout.  By chanting a certain mantra that you can do it, or to keep pushing, or something positive, you'll be able to go longer.  It's science!!

Getting in shape and seeing results is a lot more than just working out.  A lot comes down to what you are putting in your body.  However, there are always times where we don't know what to have for breakfast/lunch/dinner.  In our technological world there is an app for everything, and now there's an app for getting dinner ready.  Check out some of these apps for some great dinner ideas when you're in a hurry. 

What's your fitness age?  Estimate your fitness age using this calculator.  What's your score?

Weekend Workout
Do each exercise for 30seconds.  Minimize the rest between each exercise. 

Jumping Jacks
Plank Rotations
Step Ups
Plank Push-ups
Side Plank
Reverse Lunges
Push-up with Rotation

Go through 2-3 rounds

Sunday, November 3, 2013

Motivational Monday

Sometimes motivation doesn't come from a quote or video or a catchy saying like "Just do it."  Sometimes the best motivation comes from a story your read, a story that touches your heart, a story of another's personal accomplishments that inspire you to tackle your own dreams and goals. 

This is one of those stories.  The story of a man that competed in the Chicago Marathon and finished in an amazing time of 16 hours and 46 minutes.  You see, Maickel was born with myopathy and has been fighting all his life.  He has been inspiring people all his life too.  Inspiring them to follow their dreams, helping them "to be better than they think they can be."

I encourage you to read this story and be inspired.  I know I was.

"when the legs and the heart can't walk anymore
you must walk on with your soul."