diet and exercise – Page 7 – Cape Coral-Fort Myers Personal Training & Nutrition Coaching

June 16, 2015October 6, 2015

Top 3 Reasons Why You’re Not Losing Body Fat

“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables” – Jarod Kintz

“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons” – Alfred Newman

A couple of funny quotes that exemplify very well the general mindset and view most people have of food today. For many, what they’re going to eat on a daily basis is an afterthought or not even a thought at all! The result is 2/3 of adult Americans are overweight, of which over half are obese. Heart disease, COPD, and diabetes are at an all-time high, as well as certain cancers. The solution is very simple people…start eating properly!

The eating habits of most people today have gotten so bad that in many cases they can usually see and feel great results just by changing a few simple things about their eating habits. Here’s the top 3 detrimental eating mistakes you’re probably making that are hindering your potential for fat loss.

Not Balancing Calories Properly- Overeating is obviously the biggest contributor to weight gain. A common mistake people make is thinking that eating 2,000 calories/day over 2-3 meals is the same as eating 2,000 calories/day over 5-6 meals. At the end of the day your net calories are the same; however, the impact on your body is very different. Your body can only metabolize/require so many calories/macros at any given time, so any excess calories/macros taken in at that moment will go straight to fat cells. On top of that, when you go more than 2-3 hours without eating you drastically decrease your metabolism because of the thermic effect of food. The easiest way to avoid this is by balancing your calories evenly across all your meals. First determine how many meals you’re feasibly able to eat in a day and then divide your total calories evenly across them (2,000 calories / 6 meals = 333 calories/meal). This will not only ensure that you’re never overeating and sending calories to fat cells, but also that you’re maximizing the thermic effect of food and keeping your metabolism up throughout the day. Humans are meant to be grazers…after all we used to be hunter/gatherers. Try to eat as many small meals/day as you can (5+ recommended)…I eat 7-8 meals/day!

*Tip: wholesome, non-processed food items are typically much lower in calories per serving than processed food items, so you get to eat a lot more without the calories adding up quickly!

Not Controlling Carbohydrate Intake- Our bodies are programmed to run on carbohydrates, which makes them crucial for proper mental health and physical performance. The more active you are, the more carbohydrates your body will require to perform and recover properly. Unfortunately, carbohydrates can also very easily contribute to fat cell growth if you’re not a physically active person. In general, if you’re the average sedentary American who does not exercise regularly then your carbohydrate requirements will more than likely be very low. The problem is we live in a time where people are not only becoming more sedentary, but also consuming much more higher glycemic food items (sugary beverages, refined grains, candy/sweets/baked goods, etc…). These types of food items are like “high octane” fuel to the body, which would only be beneficial in restricted amounts to high performing athletes. The best thing you can do is to eat lower glycemic carbohydrate sources (whole grains- old fashioned oats, brown rice/quinoa, sweet potatoes, etc…) in moderate amounts when you’re the most active and then restrict or even eliminate carbohydrates all together when you’re not being active/exercising.

*Tip: sugar is the enemy to sedentary/overweight people who want to lose body fat. Watch this documentary sometime to learn why!

Not Keeping a Food Log/Diary- How can you control your food intake if you’re not keeping a food log? I’ve been following various meal plans for a long time and I still to this day track my intake almost every day even though I know exactly what I’m going to eat. There’s something about seeing what you consume every day in plain black and white that not only brings a sense of accountability, but also helps you to make adjustments in the future to get your desired results. My favorite food log to use is called MyFitnessPal. It’s very user friendly, easy to navigate, and best of all it’s free! When you fill out your profile it will roughly determine for you how many calories you should be eating/day to reach your weight/body composition goals. As long as you log everything you eat/drink and stay under your allotted calories for the day you’ll see results. It’s also a great tool for ensuring you’re balancing your calories properly across your meals and controlling your carbohydrate/sugar intake.

*Tip: follow a strict eating plan every week by logging your food, but make sure to allow yourself 1-2 “cheat” meals a week so you don’t get unmotivated or burned out! You’ll find that after eating properly all week you won’t be able to eat a large, unhealthy meal without feeling blah afterwards!

We live in a time where the “high octane” food items are plentiful and shoved in our face everywhere we go. Don’t make the mistake of not putting some thought and effort into what you’re going to be eating throughout the day. There is no secret or magical pill to maintaining a healthy weight and low body fat percentage, but a good start is to follow my recommendations above and not make these common eating mistakes that are detrimental to your results.

Have a question or comment regarding this article? Feel free to contact me directly if you need help with fitness meal planning and nutrition coaching.

Justin Check, NSCA-CPT, FNC
Check Total Health
239.209.7878
justin@check-yourself.com

March 19, 2015October 6, 2015

Warm Up with Yogalates

How often do you actually take the time to do a proper warm up before starting your workout? For most people the answer is seldom, or not at all. I’ve been guilty of it myself in the past. For many years I’d jump straight into resistance training without doing a proper warm up beforehand. Well I profess that I’m now a changed man…and for many good reasons!

Doing a proper warm up not only decreases the risk of incurring injuries, but it also increases: range of motion/flexibility, blood flow to skeletal muscle and vital organs, as well as increases body temperature which makes skeletal muscle much elastic…just to name a few. As you can imagine all of these would be very beneficial to anyone from a bodybuilder to a long distance runner and everyone in between. I can tell you first hand that if you’re one of those people who think that doing a warm up is a waste of time that you’re severely limiting your fitness potential and crippling your long term results.

A proper warm up could include a combination of light aerobics/cardio, stretching, calisthenics, and even breathing exercises. My favorite way to warm up combines all of these elements into a 10-15 minute sequence called Yogalates which is a combination of modern Yoga and Pilates, but don’t be mistaken…Yoga and Pilates are not easy!

Most people think Yoga/Pilates is only for women and the elderly, but as a young athletic man I can tell you that the stretches and poses done in modern Yoga/Pilates are a perfect way to get you ready for a body changing workout.

Typically when you stretch you want to start with the more basic, less strenuous stretches and work from the top down and then gradually work into more strenuous stretches for the larger muscle groups. Here’s an example flow (sequence) of some of my favorite stretches/poses:

Each of these stretches/poses should be held for a minimum of 15 seconds on each side, at least 2 times through.
Remember to stretch until you feel a slight to moderate strain on the target area, hold, and then carefully increase the amount of strain until you’ve reached your maximum range of motion.
Try to “flow” from one stretch/pose to the next and keep your abs in tight throughout.
Try to keep your breathing in pattern with your movements. Exhale on the strenuous part of the movement, inhale on the easier part of the movement.

Standing Side Stretch (L and R)

Standing side stretch

Stand up straight with your feet at your hips’ width. As you inhale, raise your left arm through your side and bend to the right as you exhale. Keep the position with your side muscles.

Triangle Pose (L and R)

Stand up straight. Step to the left with your left foot, same for right side. Rotate your left foot 90 degrees and your right foot about 15 degrees to the left. Bend your left leg 90 degrees. Stretch your arms to your sides, palms up. Bend your torso to the left with your left side facing your left thigh. Stretch your left arm down and right arm up.

Downward Facing Dog Pose

S downward dog it on your heels, lower your head on the mat, stretch your arms forward. Go to the table pose. Push with your hands and straighten your legs. Extend your pelvic bones up and heels down. Let your head hang freely, stretch your waist

Child Pose

child pose Lower your head as you sit on your heels. Stretch your arms forward on the floor.

Cobra Pose

cobra pose Lie on your stomach. Press your palms against the floor at the level of your shoulders. Use your back muscles to raise your head and upper torso, then use arms. Straightening your arms, arch the chest section of your backbone. Look straight.

Bird Dog Pose

Start in table pose on your hands and knees with back flat and abdominal sucked in. Slowly extend your opposite arm and leg straight out until in line with each other. Keep your chest up and abdominal in throughout the entire exercise.

Side Plank Pose (L and R)

side plank Take the plank position. Move your weight onto the right hand. Rotate your torso lifting your left hand from the floor. Keep your legs together.

These are just a handful of my favorites, but there are lots more! I highly encourage everyone to incorporate yoga/Pilates into their weekly workout routine. It’s not just a great way to stretch and get warmed up before your workout either…it’s also great for increasing balance, core strength, range of motion, and relative strength. If you’re interested in trying a one-on-one yogalates workout, feel free to contact me to schedule a session.

Justin Check, NSCA-CPT, NESTA-FNC
Check Total Health
justin@check-yourself.com

December 12, 2014October 6, 2015

Cut Out the Processed Foods

Most people know that processed food items aren’t good for them, yet most American’s diet consists primarily of processed food items. Is it a lack of education or just a lack of concern? For the uneducated, I’m going to go over the 4 most common things found in processed foods that contribute to diabetes and heart disease…both of which are a growing epidemic in our country. I’ll also briefly talk about why you should avoid such foods and what to look for in the list of ingredients and nutrition label to make better food choices.

“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.” ~Alfred E. Newman

The 4 Big Offenders to Your Health

Trans Fats – Trans fats are used in processed foods as a cheaper alternative to butter, lard and coconut oil (saturated fats). You’ll find them in most baked goods, crackers, chips, microwave popcorn and fast foods. Trans fats wreak havoc on your arteries by increasing “bad” LDL cholesterol levels and decreasing “good” HDL cholesterol levels. And unlike saturated fats, trans fats also increase your levels of artery clogging triglycerides, which are estimated to cause 30,000-100,000 premature heart disease deaths in America every year. Check the ingredients list for “partially, fractionated, or hydrogenated” oil. These are synonyms for trans fat.
Refined Grains – Food items containing refined grains include white bread, dinner rolls, sugary low-fiber cereal, baked goods, and white pasta. Choosing refined grains over whole grains can increase your risk for heart attack by 30% and also increase your risk for developing diabetes and high blood pressure. Check the ingredients list on grain products before making your purchase. Better grain choices will have these ingredients listed first: whole wheat, whole grain, or oats. The fiber content should be at least 3g per serving. Avoid food items that list flour as the dominant ingredient…even if its whole wheat flour. Once the grain has been broken down and processed into flour it has lost the health benefits that fiber offers.
Sodium (Salt) – High amounts of sodium are hidden in most of the processed food items you eat. It’s used to increase shelf life (as it is a natural preservative) and also to enhance flavor. Sodium is essential to the body to maintain and regulate numerous metabolic processes; however, only in very small amounts. The average American consumes 3x the amount of the USDA’s recommended daily intake for sodium of 1,500 milligrams. Look at the nutrition label on food items for the sodium content and check the % of your daily value that it contains. If it’s more than 25%, put it back!
High-Fructose Corn Syrup – Another chemically modified compound created to be used as a cheaper substitution for traditional sweeteners. Not only does it cost less to make than other sweeteners, but it’s also 10x sweeter. It’s used primarily in sweet beverages, but can also be found in many baked goods and frozen foods. Research suggests that this liquid sweetener interferes with numerous normal metabolic processes, and raises your risk for heart disease and diabetes. Look for the words “corn sweetener, corn syrup, or high-fructose corn syrup.” If it’s listed high up on the ingredients list…put it back!

Make better food choices by reading the nutrition/ingredients label on all the food items you buy and avoid any that contain high amounts of the above mentioned ingredients. By choosing non-processed or minimally processed food items, you can greatly reduce your risk for many of the leading self-inflicted, killer diseases in America and have a much easier time maintaining a healthy weight.

Be sure to check in regularly to the NO B.S. FITNESS blog for free articles on fitness topics that truly make the difference. Feel free to post any questions/comments you have on the blog forum or on my Facebook business page wall- Check Total Health for a discussion.

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.

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!

May 9, 2014October 6, 2015

Check Out My Exercise Program

I get asked all the time…how much I exercise?…how many days/week?… How long?… What type of workouts I do?… Etc. So I’ve decided to share with you the basic structure of my current exercise program. Please keep in mind that my exercise program is not necessarily appropriate for you, your current condition, your fitness goals, or your body type. Also keep in mind that this is an exercise program that I’m currently following for my CURRENT GOALS, which change periodically throughout the year.

My Exercise Program (in a nut-shell)

5 days/week of resistance training that focuses on 1 to a maximum of 2 muscle groups (back, chest, bi’s, tri’s, legs, shoulders, abs) for 60-75 minutes. I’ll typically do 6-8 different isolation exercises per workout, depending on what muscle(s) I’m focusing on. I always isolate larger muscle groups alone for a single workout (legs, back), but will alternate week to week pairing two different smaller muscle groups (bi’s & tri’s or shoulder’s & abs or chest & bi’s or shoulder’s & tri’s) together in 1 or 2 different workouts. I change up training techniques every 2-3 weeks for each muscle group as well. Some weeks I may perform lots of slow eccentric movements or “negatives” and other weeks I switch to incorporating more power/explosive movements…among others. I also try to constantly switch up what exercises I start and end with for each muscle group as you tend to go heavier in the beginning and lighter towards the end of a workout and it’s good to go heavy and light for different exercises. I do not have designated days for a particular muscle group. I go by how my body feels and what muscle group feels fully recovered and fresh to destroy!

1 day/week of cross training (CrossFit) where I focus on a lot of multi-joint/ full-body movements, as well as calisthenics. The idea is to keep my heart rate very elevated while performing resistance training to increase muscle V02 capacity and muscle glycogen capacity (endurance). I’ll typically do a circuit of 6-8 different exercises for 45-60 minutes in duration with minimal breaks (4-5) 30-60 second breaks.

2 days/week of moderate cardiovascular training done separately only on days where I’ve worked a smaller muscle group (arms, abs, etc..), but never on cross training days or on large muscle group days (legs, back). This is a workout focused on burning fat and sweating as much as possible, so I’ll do walk/jog intervals outside in the middle of the day for 30-45 minutes. I keep it at a very moderate intensity level as to not burn to many carbohydrates and I always do my cardio training several hours after resistance training to make sure I’m not depriving my muscles!

1 day/week of complete rest!

That’s my current exercise program for my current goals. If you have questions about what you should be doing in your exercise program for your fitness goals, please feel free to contact me for some guidance!

Be sure to check back soon to my blog or on my Facebook business page for my next blog on my current meal plan and nutritional intake. Feel free to post any questions/comments you have on my Facebook business page wall. NO B.S. FITNESS blog!

May 6, 2014October 6, 2015

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