No B.S. Fitness Blog – Page 12 – Cape Coral-Fort Myers Personal Training & Nutrition Coaching

November 20, 2014October 6, 2015

To Drink or Not to Drink? Alcohol that is…

“ALCOHOL SUPPLIES WHAT NUTRITIONISTS OFTEN REFER TO AS EMPTY CALORIES: CALORIES WITHOUT NUTRITION.”

We’re getting into the holiday season which means more gatherings and more drinking. Drinking alcohol has been a socially accepted recreation and the focus of parties since the paleolithic era (yes- even cave men got drunk.) Drinking is a hot topic up for speculation in the fitness world and a question I get hopefully asked about by my clients all the time…what about alcohol?

I enjoy drinking just as much as the next person, but I can tell you if you’re serious about getting in shape and as fit as possible then there’s no room for alcohol in your meal plan. There’s a long list of it’s negative effects on the body and performance which is why I limit it as much as possible and I suggest you do the same…here’s why.

1. Calories that take priority and offer no nutritional benefits- You have your three main macronutrients: carbohydrates, proteins, and fats…but there’s technically one more- alcohol. What sets alcohol apart is as soon as you begin to consume alcohol it takes precedence in your body to be metabolized and excreted which means fat, carbohydrate, and protein metabolism shuts down temporarily. When this happens you can guarantee that any of these macronutrient pools in your body will be considered excess and sent to fat cells. Furthermore, alcohol has 7Kcals/g which is almost double carbohydrates and protein at 4Kcals/g…not to mention the sugary mixers we typically use for our cocktails which is a very bad combination (alcohol + sugar = calories to fat stores.) Bottom line is if you’re trying to lose body fat alcohol will quickly add up unwanted calories that offer you no nutritional benefits and more than likely go to fat cells.

“DRINK ALCOHOL WITH A LOWER CALORIC VALUE, AND A HIGHER ALCOHOL PERCENTAGE (LIKE WINE FOR EXAMPLE). LESS WILL BE CONSUMED, MEANING LOWER OVERALL CALORIE CONSUMPTION.”

2. Alcohol influences the production and effectiveness of certain hormones- Alcohol is one of the few compounds that can easily penetrate cell membrane walls, which is why it’s absorbed almost instantaneously in the stomach. This means that once it’s present in the blood it even penetrates through fat soluble compounds, such as hormones. While the body is trying to metabolize the alcohol present it temporarily must shut down all the major organs/glands of the endocrine system (liver, pancreas, bladder, thyroid, etc…) These organs/glands produce all the good hormones (testosterone, TSH, HGH, etc…) that breakdown fats and carbohydrates and also stimulate protein synthesis for muscle repair and growth.

“LOWERED TESTOSTERONE MEANS FEWER MUSCLE GAINS, AND LESS MUSCLE MEANS A LOWERED METABOLIC RATE.”

3. Alcohol lowers inhibitions and effects performance the next day- I’m not saying that if you drink you’re going to be lazy and make terrible decisions that ruin your life, but people do tend to make terrible eating choices when they’re drinking. Combine the gross feeling of pigging out the night before with the lowered inhibition that comes with the hangover the next day and your workout is certainly going to suffer.

“THOSE DRINKING MIGHT ALSO EAT MORE OF THE WRONG KINDS OF FOOD, WITHOUT THINKING OF THE CONSEQUENCES.”

The conclusion is that there’s no benefits to drinking alcohol, so you must try to limit it as much as possible if you’re trying to get or stay fit and in shape. The key is always moderation and make better choices when you’re drinking by choosing lower calorie alcoholic beverages with 0 calorie mixers. Red wine, light beer, and clear spirits with diet soda or club soda are going to be your better choices. If you follow those guidelines and make good eating choices when you do drink then your physique shouldn’t be to negatively affected.

Have a question or comment regarding this article? Feel free to post your comments/questions on the NO B.S. FITNESS blog forum for a discussion or on my Facebook business page- Check Total Health to get answers to your fitness questions.

November 3, 2014October 6, 2015

Core Conditioning w/ Low Back Pain

Statistics show that 80% of American adults will at some point in their life suffer from low back pain. Like many of my clients, I’ve dealt with chronic low back pain since my early 20’s due to a degenerated disc in my L4-L5 lumbar spine (most common problem site). As you can image as a personal trainer and fitness enthusiast who loves to workout that this was an extremely frustrating issue for me to deal with. I’m happy to say that I have been able to get to a point where my episodes of low back pain are not only extremely infrequent, but also much more mild than they ever used to be. What’s the trick? Core conditioning without irritating is the secret, which I’m going to talk about in this article.

You’ve probably already heard or been told that the key to reducing the frequency and intensity of low back pain is to strengthen your core…which is true, but it’s also important to strengthen the piriformis muscles (hip flexors, erectors, hamstrings, and glutes. So how do you strengthen all those muscles without placing stress on your lower back? Simple- Focus on exercises that target the deep abdominal/piriformis muscles as opposed to the rectus abdominals or the “6 pack.” Forget about the sit-ups, crunches, and straight leg raises. Not only are they ineffective at strengthening the deep core/piriformis muscles which protect the low back , but they also place an enormous amount of stress on the lower back and can cause more potential harm than good.

Luckily, there are several core exercises that target the deep abdominal and postural muscles while placing minimal stress on the lower back. Just remember, if you currently suffer from severe, chronic low back pain to check with your physician before engaging in any new exercise program. Everyone’s case and condition is different and it’s always important to understand your limitations before engaging in any new exercise to make sure it is appropriate for your particular case.

Low-Back Friendly Core Conditioning Exercises

All of these exercises should be done 1-2 times per week in 3-4 sets. Repetitions should be based on a time or a number completed that is appropriate for your thresholds (challenging to you, but able to be accomplished without risk of injury). Remember to understand your limitations and listen to pain. There’s a big difference between normal muscle fatigue/discomfort brought on by exercise and pain associated with inflammation. Stop any exercise immediately once inflammation is present. The key is to strengthen as much as you can without causing inflammation and the backing off when it does occur to allow it to reduce and not spread. Also be sure to do a proper warm up of low-impact aerobics and stretches for the hips, hamstrings, and piriformis before beginning.

1. Prone Bridge (Plank)- Click here for a video demonstration

2. Side Bridge (Side Plank)- Click here for a video demonstration

3. Bird Dog- Click here for a video demonstration

4. Lying Hip Abductors- Click here for a video demonstration

5. Lying Hip Bridges (Supine Lifts)- Click here for a video demonstration

These are just some of the exercises that you can start with to gradually increase your core strength and minimize placing stress on your lower back. I do most of these exercises myself every week and have been able to gradually incorporate more vigorous core exercises that used to irritate my lower back as a result. I hope they help do the same for you!

Please feel free to post any questions/comments you have on the NO B.S. FITNESS blog forum or on my Facebook business page wall- www.facebook.com/checkfitness for a discussion.

October 8, 2014October 6, 2015

Hit the Infamous Fitness Plateau? Read This…

One of the main reasons why some people begin working out in the first place is to build more strength. If you’ve been working towards that goal for some time, then you’ve probably at some point hit the inevitable fitness “plateau” where your strength gains cease…it’s bound to happen at some point and it happens to everyone. Luckily, this is perfectly normal and it does not mean the end of your muscle building potential. There are numerous tips and lifting techniques that you can follow and employ to help get you past that dreaded fitness plateau.

1. The Principle of Overload– simply says that a greater than “normal” stress or load is required for muscle adaptation to take place, which means you need a spotter! In order to safely push your body physically and mentally past its current potential, you must have a spotter who knows how to properly spot you during that particular exercise. Your body does not like change, therefore it will always put up defense mechanisms that inhibit you from pushing yourself past that “normal” range of stress or load that it’s unaccustomed to.

2. Employ different strength training techniques– such as:

Eccentric Movements (negatives)- where you focus on slow controlled movements in the opposing direction of an exercise (the down/lowering portion of a press exercise or the returning portion of a pull exercise, etc…)

Drop Sets– where you start with a heavier load and then immediately decrease the weight so you can continue repetitions (best done on machines where you quickly lower weight)

Forced Repetitions– where you have a spotter help “force” you to complete repetitions to muscle failure or to your goal number of reps

Rest/Pause Sets– where you focus on the “sticking point” or hardest point of the movement for a particular exercise (e.g. for a flat chest press you would lower the weight to lowest point of range just above your chest without touching and then hold for a set amount of time before pressing back up)

Compound Sets- where you perform two different exercises back to back that focus on two different parts/heads of the same muscle group (e.g. doing a flat chest followed by an inclined chest fly; although both work the chest, one focuses on pectoral major and the other pectoral minor)

Super Sets- where you perform two different exercises back to back that stress two completely different muscle groups (e.g. a chest exercise followed by a back exercise)

3. Enhance Motor Neuron Unit Recruitment and Deep Muscle Fibers- our muscles are signaled to contract and perform work when our brain tells the motor neuron units in that particular muscle to activate. Depending on the type and intensity of the movement you’re performing determines the amount of motor neuron units that are recruited and the amount/type of muscle fibers that are used. To enhance motor neuron recruitment and engage numerous deep muscle fibers perform power movements for each muscle group which adds the element of speed and intensity (e.g. instead of always doing just a plain flat chest press, try using a bosu ball to do explosive push-ups, or instead of just always doing normal back squats try doing jump squats).

4. Mix Up Your Routine- I know plenty of people where on their “chest day” they always start with flat barbell chest press…sure it’s the most fundamental chest exercise and a staple; however, it’s important to not only mix up the exercises you do, but also the order you do them in. You don’t want to always start with the same exercise for a particular muscle group. Change up the exercises you start and finish with so you can go heavier with different exercise in the beginning of your workout when you’re fresh and then lighter with different exercises towards the end of your workout.

5. Develop Proportionately- I see it all the time…more weight plates stacked on the barbell chest press than on the squat rack. Law of proportion says your upper body’s overall potential will always be limited and determined by your core and lower body strength. Most upper body movements start and stem from the core, so the stronger your core/legs the easier it will be to push and build the rest.

6. Strengthen Secondary & Stabilizer Muscles- Secondary muscles are the smaller muscles that help perform a movement (e.g. for presses the secondary muscle is usually triceps. For pull exercises the secondary muscle is usually biceps/forearms, etc…). Makes perfect sense to me…the stronger your secondary muscles are, the easier it will be for you primary muscles to perform major movement. It’s also important to develop and strengthen stabilizer muscles, which are in all major muscle groups. These muscles help with control, form, and getting that good “squeeze.” Some ways to engage stabilizer muscles is by performing exercises on an unstable surface (like on a bosu ball or without touching the floor) and by utilizing more free weights instead of machines where the weight is on a fixed track.

If you follow these tips and techniques regularly you should have no problem pushing through those infamous plateaus. Make sure you change up your routine regularly and use all of the above mentioned training techniques with every muscle group. Now get building!!!!

Please feel free to post any questions/comments you have on the NO B.S. FITNESS blog forum, or on my Facebook business page wall for a discussion (www.facebook.com/checkfitness).

October 6, 2014October 6, 2015

Healthy Food CAN be Cheaper than Fast Food

One of the most prominent arguments for the cause of the obesity epidemic in the United States is the supposed higher cost of healthy food items…and I can tell you as a personal trainer and nutrition coach that I hear this excuse all the time from people; however, the reality is that most “healthy” wholesome food items are extremely affordable and can even cost less than fast foods if you plan ahead, shop smartly, and prepare your own meals for the day. Just take a look at the example comparison picture above.

What many people don’t realize is that fast foods are only cheaper than healthy foods on a per calorie basis. Healthy/wholesome food items are actually cheaper per edible gram and per average portion than fast food items. An edible gram is used by the USDA for measuring the amount of a food item that falls into one of the major food groups (vegetables, fruits, grains, dairy, and protein foods). Processed fast foods typically have a much lower edible portion that falls into one of the five major food groups, which is why the nutritional value is always much lower. Processed foods also lack nutrients like fiber and phytochemicals which are responsible for the release of hormones that give you the feeling of fullness and prevent you from overeating…another costly issue. The majority of Americans consume a diet that not only fails to meet the USDA’s recommendations in the Dietary Guidelines for Americans 2010, but is also an average of 1,100 calories more than their daily caloric needs. The bottom line…fast foods give you more calories for less money; however, most Americans eat way more calories than they require and still don’t meet their bodies nutritional needs.

A hypothetical example: you swing through a drive-thru or stop at a gas station to pick up a popular breakfast item like a doughnut. A glazed doughnut has roughly 240 calories and costs $1.20 and you would probably eat two donuts to feel satisfied. Did you know that a large banana has 5 grams of fiber to fill you up, is only 120 calories, and costs around $0.50/pound for 3-4 bananas, or approximately $.25 each? So if you substitute a large sweet banana for two donuts, you cut the calories to one-third, save money ($2.15 in this example), and receive tons of beneficial nutrients!

Furthermore, overeating calorie dense foods results in obesity and health complications which means costly medical bills. By eating nutritious foods and staying healthy, you’ll save money now from not overeating and in the future by preventing unnecessary medical expenses.

There are affordable healthy food options if you look for them, shop smart, and prepare your food ahead of time. Get the whole family involved so you can buy in bulk. Buy fruits and vegetables that are in season, on sale, and not already prepared…same goes for your proteins. Some of my personal favorites can be found year round and cost less than $0.50 per serving (1 cup). They include beans, rice, oats, apples, potatoes, bananas, and carrots. For optimal nutritional benefits, be sure to eat 4-5 servings of fresh fruits and vegetables per day and 3-4 servings of whole grains.

Keep up with all my latest NO B.S. FITNESS blogs and post any comments/questions you have on the blog forum or on my Facebook business page wall Facebook.com/checkfitness for a discussion.

September 11, 2014September 11, 2014

Ft. Myers Nutrition Coach

Are you working hard at the gym, but not seeing results? Getting those muscles to show that you spend so much time sculpting is going to greatly depend on what you eat, how much of it you eat, and when you eat it. That can be a difficult thing to figure out yourself with all the misinformation out there on proper nutrition; especially when researching on the internet and listening to your self proclaimed nutrition expert friends at the gym. Do you really think though that a diet you read about on the internet or a meal plan that your friend follows is going to be a proper meal plan for your body type, exercise/training program, and fitness goals? Probably not! The only way to truly reach your fitness goals and ideal physique is by getting on a meal plan that is custom designed for you and regularly monitored and adjusted by a Ft. Myers nutrition coach with experience.

I offer custom meal planning that is tailored to your body type, fitness goals, training regimen, and taste preferences. There’s no cookie-cutter approach to meal planning that works…only consistency and revisions when necessary!

If you’re ready to start a meal plan and attain your best physique possible…then contact Justin Check, Ft. Myers nutrition coach, to request a meal plan packet and get started on attaining your ideal physique.

Please feel free to visit my website below for more information and for free fitness articles on proper exercise and nutrition techniques that pro’s in the industry follow! You can post any fitness questions you have on my blog or email them to me at the address below.

Justin Check, NSCA-CPT, FNC

(239) 209-7878 or justin@check-yourself.com

www.check-yourself.com

August 27, 2014

Don’t Forget Your Added Fats!

Your brain and body craves them, but your health driven conscience tells you NO! Well I’m telling you to say YES to fats! You need those deliciously satisfying fats! Dietary (added) fats are the key to a sustainable, healthy eating plan that is well-balanced…and a well balanced meal plan is the key to success! I’ve tried many many different types of meal plans with various macro ratios and I’ve had the most success as far as sustainability and reaching my fitness goals by keeping my added dietary fats around 20% of my total calories; however, healthy ranges can go up to the 30-35% range of your total calories depending on your body type, current condition, activity level, and fitness goals.

When I say “added” fats I’m referring to utilizing natural plant/nut/seed/fish sources (unsaturated fats) in your meal plan to keep the feeling of satiety and to keep your sanity! You know what happens when you go a substantial period of time without fat…you feel like you’re starving regardless of how much protein and carbs you eat…trust me I know! The key is to “add” or plan healthy fats into your daily meals to keep your brain and body satisfied so that you don’t binge later!

What I’ve often come across are people who are “dieting” and trying to lose weight think that they need to stay completely away from fats, but then binge on them over the weekend or late at night which is what leads to that unwanted weight gain or lack of weight loss. Fats have over double the amount of calories per gram than carbohydrates and protein (fat has 9Kcals/g whereas carbohydrates and protein have only 4Kcals/g). Your body only requires so many calories and macros at any given time, so when you binge on a high fat meal (especially saturated/trans fats) you can be certain that most of those calories are going to go right to fat cells. As they always say, eat smaller meals throughout the day instead of 2-3 large meals/day because your body can only digest and utilize so many calories in one sitting…

So to avoid those fat cravings/binges you just need to plan and incorporate some healthy fats into your daily diet. As far as how much fat and when to have the added fats depends on the person, but I can certainly give you some pointers to get you in the right direction.

1. Choosing good sources of dietary “added” fats: All-natural nut butters (peanut, almond, etc..), raw/unsalted nuts/seeds, avocados, vegetable oils (in moderation and not to cook with), whole omega-3 eggs, salmon/fatty fish, coconut oil (in moderation), and oats (yes- believe it or not oats have a good amount of fat in them). Stay away from saturated fats which are found predominantly in animal products (beef, butter, lard, full-fat dairy products, etc…).

2. Quantity and timing of your added fats: In most of the above mentioned fats (nut butters, oils) a single serving size is 1 tbsp. or 1 oz. for nuts/seeds. Your appropriate serving size will vary, but I’ll use my meal plan as an example: I eat 3,800-4,300 Kcals/day depending on the day. Of which 20% is from fats. For argument sake lets use 4,000 Kcals. 20% of 4,000 Kcals is 800 Kcals. There’s 9 Kcals/g of fat, so I try to consume around 90g fat/day. Now that I know how much fat to eat I need to space that out appropriately so that I don’t eat to many calories in one sitting, but also eat enough to feel satisfied throughout the day. There’s roughly 10-15g of fat in the above mentioned serving sizes and I eat 7-8 meals/day, so I usually have 10-15g fat w/breakfast, then 10-15g fat at 4 other meals excluding my post-workout meal (I’ll also skip added fats in a meal if I’m having salmon or beef that day). My “added” fats are a little low because fat occurs naturally in proteins (even lean proteins). This ensures I hit my target numbers and that I’m not eating to many calories at any single meal.

3. Review and adjust your dietary fat intake accordingly to how you feel: I stay pretty satisfied with 75-90g of fat per day, but everyone is different and you have to go with how you feel. I also know that if I’ve had a “cheat” meal or a high fat meal the prior day that my fat pools are probably pretty full still and less added fats are needed the next day or two. Other days when I’ve eaten very clean with a lower intake of added fats (closer to 75g/day) that I’m going to start to feel hungry at some point, so I add in a little more healthy fats to give the feeling of satiety.

Fats will always have a bad wrap, but they’re an essential nutrient for optimal health and for a sustainable meal plan. Don’t avoid eating fats, just make sure you pick the right sources and have them in the right amounts at the right times so you don’t binge or over eat at other times.

Please feel free to post your questions/comments on the NO B.S. FITNESS BLOG at www.check-yourself.com or on my FB business page wall, Check Total Health.

July 15, 2014July 15, 2014

Best Protein Powder?

One of the most popular health supplements sold on the market today are protein powders…and boy are there a lot of them. I recommend protein supplementation, such as a powder, to clients all the time for numerous reasons. They’re convenient, easily digested, and offer very high quality protein (most of them) for muscle repair and growth. They also make it much easier to hit your daily target grams of protein, especially for vegetarians (lacto-) and people who are “on the go” a lot. So what’s the best one? Well, that’s not an easily answered question and it’s one that I get all the time.

To find your right protein powder, you have to consider a few different things to narrow it down. Many times people require a couple of different types of protein powders to meet their various needs, so I’m going to go over the major considerations and some possible answers to help you choose the powder(s) that’s right for you. I’m also going to tell you my favorite picks of protein powders for my various uses/times.

Consideration 1. What are you going to use the protein powder for? (e.g. post-workout shake, meal replacement shake, pre-bed shake, are you cooking with it?, etc…)

– For post-workout shakes I would recommend a high quality hydrolized whey (milk) or egg isolate powder because they’re absorbed very quickly and easily; however, most isolates have zero to minimal carbohydrates in them and carbohydrates are extremely important post-workout so you’ll have to add them in.

– For meal replacement shakes it’s really going to depend on your meal plan and macro needs. For example, other than my breakfast, post-workout, and dinner meals I have about 50-60g carbs, 45-50g protein, and <10g fat in my (4) day meals. So I either use an isolate (protein only) and then have 50g carbohydrates from food, or I’ll find a whey protein blend that has close to the same ration of protein and carbohydrates (1:1) in it with minimal fat. Your macro ratios might be different, so find a powder that has a macro ratio close to your plan. Some people are on a carb restricted diet, so you’d want to find a protein blend that’s lower in carbohydrates.

– For pre-bed (last meal) I always recommend a casein protein powder for a couple of reasons. Casein is a slow digesting protein powder, which is ideal for when you’re inactive and it’s high in glutamine which is great for recovery. Just be careful as some casein powders have quite a bit of carbohydrates in them which for most people is not “ideal” before bed.

– For cooking I recommend using only a good old fashioned whey concentrate. Whey isolates are more hydrolized than other blends meaning they breakdown very easily and can be destroyed by direct heat. Casein powders turn into cement when you cook them, so a plain whey concentrate powder is the way to go for cooking/baking.

Consideration 2. Do you have any intolerance’s or diet restrictions? (e.g. intolerance of: lactose, soy, gluten, or a vegetarian/vegan, etc…)

– A lot of people don’t realize that most protein powders are “whey” based meaning they’re made from milk, so if you have a lactose intolerance you may want to avoid whey protein to avoid any GI discomfort/issues. Luckily, you can now get protein powders that are derived from eggs, beef, soy, and even nut/seed/grain/vegetable blends. In my opinion whey protein powders are the highest quality for muscle repair and growth; however, I know plenty of people who are either vegetarian or have a lactose intolerance who can sustain plenty of quality muscle mass on non-whey protein powders.

My Top Protein Powder Picks

1. Dymatize ISO-100 Hydrolized Whey Isolate– For post-workout and sometimes added to my oatmeal in my first meal of the day.

2. Ensure High Protein Shake– For mid-day meals (in emergencies only when I can’t ave solid food) because it has a great ratio of carbs to protein and is low in fat which fits my macros and they taste great!

3. Dymatize Elite Casein– For my pre-bed meal…slow digesting and packed with glutamine for recovery and muscle hydration. It also mixes and tastes much better than any other casein I’ve tried.

Those are my top 3 picks for protein powders and what I use them for. I only recommend you utilize protein powders for either post-workout, emergency meal replacement, or to hit your target grams of protein for the day as a supplement to food intake; however, I would try to not “rely” on protein shakes. Protein powders are a “supplement” meaning they should supplement a well-balanced diet. And remember…like most things in life you usually get what you pay for. The same goes for protein powders, so don’t buy the cheapest one you can find!

Check out all my latest NO B.S. FITNESS blog articles on my website and feel free to post any questions/comments you have.

June 27, 2014October 6, 2015

Start Hitting the Weights Ladies!

Want to look good in a bikini? Then start hitting the weights ladies! Above is Stephanie Check competing in her very first NPC Bikini competition. Here she is roughly 105 lbs and trust me…she didn’t get there by doing a bunch of cardiovascular training. She was hitting the weights HARD and HEAVY throughout her entire prep and never did she get big or “bulky” muscles.

One of the most common exercise myths that I come across regularly is that women should avoid lifting “heavy” weights so they don’t get “bulky” muscles. In reality, it’s physiologically impossible for a woman to build large bulky muscles no matter how hard she hits the weights at the gym.

Of course there are certain weight lifting manners and techniques that are more conducive to “bulking up”; however, it all comes down to sex hormones. Men are able to put on bulky muscle mass for one reason only – the male sex hormone- testosterone. Testosterone promotes protein synthesis and increases red blood cell production, which has an anabolic effect on muscle mass and bone density. Women produce very little testosterone and primarily produce the female sex hormone, estrogen. Unfortunately, estrogen is responsible for many unwanted effects on the body such as higher body fat, increased cortisol levels, and fluid retention, as well as decreased muscle mass and bone density; however, by lifting weights women can combat all of these negative side effects that they experience from estrogen.

Weight lifting places stress on your skeletal muscle, tendons, ligaments and bones. Over time, your muscles, tendons, ligaments and bones adapt to this stress to better handle it in the future. One way the body adapts to the stress caused by lifting weights is by reducing estrogen levels and increasing testosterone levels – this is true for both men and women. This does not mean that women will produce testosterone and build big muscles like a man. This simply means that women will experience a small reduction of estrogen and a small increase of testosterone, which results in an increase in: bone density, red blood cell production and metabolism, as well as a decrease in body fat and fluid retention.

Women who lift weights also have a reduced risk for developing heart disease and osteoporosis, which are the top two afflictions women suffer from in the United States today. Every woman can benefit from the health advantages received from regularly engaging in weight training. Just 45-60 minutes of weight training two days per week will greatly increase your physical fitness and decrease your risk for many diseases and disorders.

So to all the females out there who workout regularly…don’t be afraid to lift “heavy” weights for your ability! It’s not going to make you “bulky” and muscular! If it were that easy to get big and muscular I’d be an IFBB Pro Bodybuilder!

June 26, 2014

To Crossfit or Not to Crossfit?

“In training, you listen to your body. In competition, you tell your body to shut-up.” – Rich Froning Jr.

If you don’t already know, that’s Rich Froning Jr. pictured above who has been deemed the fittest man on earth for multiple years running. Rich Froning is a professional Crossfit competitor who has set the standards for Crossfit today. I get asked all the time about Crossfit… what I think about it? If I do Crossfit? If it’s appropriate for me? So I’m going to talk about Crossfit and my opinion of it, so you can understand it and form your own opinion.

Most people have heard of Crossfit or know someone who does Crossfit. If you know someone who does Crossfit, you know they take it very seriously. You soon realize that it’s a culture, a way of life where fitness enthusiasts come together to train as a group all with the same goal in mind- to push their bodies to the limit and get as fit as possible. So what does Crossfit entail and why has Crossfit exploded in popularity over the years? Can anyone do Crossfit? Take a look into the growing world of Crossfit and be the judge of whether it’s appropriate for you.

What Is Crossfit?

The term “Crossfit” gets thrown around a lot these days without most people realizing what Crossfit truly is. “Crossfit” is a branded/trademarked term used to imply a certain style and standard of cross-training. The workouts and training principles of Crossfit by design demand results quickly and are commonly used to condition everyone from military Special Forces to elite professional athletes. Crossfit workouts combine strength training, cardiovascular training, plyo-metrics, olympic lifts, power movements, and gymnastics into a single workout (which is cross-training). These Crossfit workouts change daily and are referred to by crossfitters as the “WOD” or the “workout of the day.”

The WOD

The WOD’s are typically based on completing (x) amount of exercises for (x) amount of repetitions for either (x) amount of rounds or in a certain time limit. This is usually done in one large circuit where the person rotates to the next exercise after completing the goal number of repetitions, but it is also sometimes done in a set order by completing (x) amount of repetitions per exercise before rotating (e.g. 20 back squats (4x) as quickly as possible, then 20 push-ups (4x) as quickly as possible, etc…). The WOD’s vary daily and use everything from your own body-weight, to barbells, dumbbells, sandbags, sleds, tires, and kettle bells which is one reason why Crossfit lends results so quickly- it constantly changes and there is constant muscle confusion. Here is a sample WOD to give you a better picture:

WOD

Time/Goal:

3 rounds as quickly as possible

Exercises:

(# signifies the amount of weight used- one for #women/one for #men)

20 x Burpees

10 x Barbell Thrusters #45/#95

20 x Box Jumps

25 x Sit-ups

25 x Kettle Bell Swings #15/#30

Another element that makes Crossfit such a successful exercise program and why it’s so attractive to people is the support system. Crossfit is a community and anytime you have a support system of people behind you with the same goals and passions in mind, your odds of reaching your goals increases tremendously. Imagine the difference in motivation and determination you would experience between working out alone at a gym and working out with a group of people who know your personal best and are pushing you to surpass it each and every single day. So it’s obvious that crossfit works and is designed to get you results fast, but this does not answer the question- Is it appropriate and safe for everyone to do?

To Crossfit or Not to Crossfit? That is the Question…

There’s some disagreement among the fitness community on whether or not Crossfit is appropriate for everyone…just ask a bodybuilder what he/she thinks of Crossfit…lol. On one side of the argument it’s said that “Crossfit” by nature is only appropriate for highly conditioned individuals. The opposed side argues that anyone can do Crossfit because the workouts can be scaled down to each individual’s abilities and needs…but the stigma of “Crossfit” does not lend to that. That would in my opinion just be considered cross-training.

As someone who has participated in “Crossfit” and as a veteran certified personal/group fitness trainer through one of the highest accredited exercise institutions in the country, I am a firm believer that traditional “Crossfit” is not appropriate for everyone. The principles, training techniques, and exercises used in Crossfit can and absolutely should be incorporated into everyone’s exercise program; however, only after it has deemed appropriate by an experienced certified fitness instructor.

It’s always best to consult with a certified fitness trainer before starting any new type of exercise program. My recommendation to anyone with chronic orthopedic issues, cardiopulmonary disease, or limited exercise experience would be to seek personal training before trying Crossfit. This will ensure that you develop and progress through your exercise program at an appropriate and safe speed, which cannot be monitored as closely in a “Crossfit” setting.

June 12, 2014

MyFitnessPal

Do you want to know the big secret to losing weight? It’s pretty cut and dry for the most part. You have to burn more than you consume…calories that is. So naturally, if you want to lose weight you have to track how many calories you’re consuming every day and how many calories you’re burning every day. That’s right- no miracle drug out there yet, so for now you’ll have to do it the old fashion way- eat properly for your bodies needs. There is, however, an electronic tool that I personally use and recommend all my clients to use that makes it easier than ever to lose weight called MyFitnessPal.

MyFitnessPal is an electronic food log/diary that has over 2,000,000 searchable food/beverage items in it’s database, including menu items from most major restaurants that disclose the nutrition facts of their dishes. The best part is it’s a free smart phone app and is also very very user friendly. The first step is to setup a profile where it asks you a series of questions about your current condition, activity level, and weight goals to determine how many calories/day you need to stay under in order to have a deficit (or surplus if you’re trying to gain weight). Then you just have to make sure you log everything you eat and drink every day and it automatically deducts the calories from your daily allotted calories. As long as you stay under your allotted calories for the day you’ll lose weight! Yes- losing weight is as simple as that.

My favorite thing about it is it also has features that allow you to customize a meal plan for yourself by adjusting your macro ratios and calories. I’ll let you all in on a little secret…it’s what I use to do meal planning for my clients! I’ve had great results using MyFitnessPal and I highly recommend anyone looking for help with weight management to utilize it as well.

Check out the MyFitnessPal website for free tutorials on how to get started and navigate through all the features. It’s super easy and 100% effective! I’m been using it for years, so please feel free to contact me with any questions, or if you need help with meal planning.

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