A Demonstration On How You Can Get Better and More Results in Less Time
Garrett Gunderson (my client) performing a bicep superset. This particular type of set is a technique that I enjoy using to keep the bicep under constant tension and to pump as much blood into the muscle as possible. The two exercises that Garrett is using is an ez-curl bar bicep curl immediately followed by seated bicep curls with a slight lean in.
We will do a set of 10 reps with a heavy weight followed by a set of 15 reps of a light weight and then repeat that cycle 3 times. So doing 10 reps of ez curl bar biceps followed by 15 reps of the seated biceps curls leaning in would be considered 1 set.
Discovering Your “Why”
In order to truly reach your potential and stay motivated for a sus-
tainable amount of time, you must understand your “Why.” Why
do you want to better yourself? What motivates you? It’s hard to
stay motivated just by telling yourself that you should do better
or be better—sometimes that can even be harmful. Instead, strike
to your core and feel the reasons why you are doing what you are
doing. And then take the time to figure out your “Why”: why you
want to better yourself.
It can be hard, but allow your emotions to get involved in this
process to get the maximum results. We are driven to do things by
emotion. First understand the emotion that has kept you from at-
taining your goals or the emotions that support negative behaviors.
Then you need to give yourself a strong emotional connection as to
why you want to change your behaviors.
• Who was your role model growing up? And why?
• Who is your role model currently? And why?
• What makes you feel the most positive about yourself?
• What makes you feel negative and unmotivated?
• What kind of legacy do you want to leave?
• With what kind of people do you associate yourself?
• With whom do you want to associate yourself?
• Why are you going to make a permanent change in your life?
Often when you are looking to do the right thing and make the necessary changes you need to make in your life, especially when it comes to fitness, you need to invest in a daily exercise of writing down certain aspects of your day.
A successful exercise that you can use that can add a lot of value and help with positive reinforcement in your life is an exercise I personally like to do which is to answer the question…
What have I done successful today? Or what have I done right today?
The power of this exercise is it forces you to stop what you are doing and focus on not only the right actions that you are doing but how to correct or even increase the positive actions that you want to incorporate in your life.
It will give you a sense of control and allow you to slow your life down so every action that you are taking is intentional.
An example would be writing on the top of a piece of paper “Things I did right today” and then right below it you would right things such as
I did cardio for 5 minutes today
I did strength training for my legs today for 15 minutes
I stretched after my workouts today
I ate a healthy protein filled meal
I spent quality time with my kids for 30 minutes
I educated myself on the importance of eating a post workout meal
These are some examples that I wanted to show you to give you some ideas on how this works. Share your thoughts
As you have your New Year’s Resolution and you have the fitness goals that you want to achieve one of the most important things that you will want to do is be extremely clear on what it is you would like to accomplish.
One of the best ways I have found and have used for a long time and have suggested to my clients and mentioned in my book is to put together a goal and vision board so you are consistently reminded of the things that you want to achieve.
Here is the video I created to help you get some ideas http://youtu.be/LHYSyevp4Jk
You may be wondering, with all of the things that keep you busy throughout the day how can you still eat healthy and make it work for you? My advice for you is to first keep it simple and plan out in advance.
I want you to get a list of healthy foods such as healthy meats, vegetables, fruits, nuts etc. Next I want you to get a blank piece of paper out and then write down all of the foods that you enjoy or at least somewhat enjoy to eat,
From this list I want you to write down and plan one full day’s worth of healthy eating. I want you to plan it out so you can see what a good nutrition plan will look like so it can be your guide.
Next I want you to take this list and follow it for a minimum of 3 consecutive days. I want you to take notes and write down how you are feeling while eating this way. I want you to include things such as how your energy levels are, how hungry you feel throughout the day, how is your mood and things of that nature.
Next I want you to study what is going on during those 3 days and really pay attention to how your body feels. This is the exact way you can find your personalized nutrition that makes you feel your very best as well as look your best too!
I promise you, if you invest your time in studying yourself during these days that you are logging what you eat and how you feel, you can solve your problem of nutrition and know exactly what to eat.
This has been the exact way I have found my eating routine which works for me and allows me to eat the foods that I do enjoy while allowing me to have the results and energy I desire.
You are probably tired of hearing that you need to eat healthy, spike your metabolism, and eat 5-6 small meals throughout the day. You may be thinking where you are going to find all of this time to eat and cook all of this food in your exceptionally busy day.
Well my solution to your problem is to take this very seriously and invest your time for no more than a week and figure out what are the specific foods that nourish you to be your best you.
If you need a little help with your motivation then I created a video to help you out with that. Click the link to watch http://youtu.be/rDEWfaxDJc8
First I would like to start this post with a HUGE thank you to all of you who are following my blog and progress. This blog has been able to help some people reach their fitness goals and hopefully has motivated a few more to want to change their life for the better.
Ok so now for the tip that you are waiting for. The most important thing that I have found while not only training myself but training my clients as well, is if you want your ab training to be the most successful then I highly recommend you pay close attention to the form you are doing your ab exercises with.
I want you to visualize that you are sucking your belly button in towards your spine and keep them flexed so your core is completely engaged and on every rep you do, your abs are doing all of the work.
This will not only help you to develop the attractive abs or slim waist that you may want but it also strengthens up your core so you can prevent injury not only while you are exercising but also when you are not exercising as well.
That is a quick tip for you to use when you are training your abs. If you find this advice useful please share my blog address with someone you know and have them enter their email address to join our community.
Happy Holidays and like always if you ever have questions, do not hesitate to ask.
1) Abdominal exercises are only part of the equation when looking to tone up your abdominal muscles. Be sure to do exercises that incorporate all of your ab muscles such as abdominal crunches, bicycle crunches, and planks. When doing each of the exercises, I like to do them for time such as sets of thirty seconds to a minute. The purpose of the timed set is to be able to focus on the form while keeping the intensity levels higher. In between your sets rest for thirty seconds or less. The goal is to not rest in between your sets in order to increase intensity and stimulate the ab muscles.
2) Eat a clean diet. The saying is true, abs are made in the kitchen. Your nutrition should consist of high protein foods such as chicken, fish, egg whites, and turkey. Keep your carbohydrates to a minimum especially the high sugar low nutrient carbohydrates such as white flour products, fast food, candy, and anything else that is high in sugar. Consume slow burning carbohydrates such as green vegetables, oats, and whole grain foods. Eat several small meals a day with your goal being four to six meals. Do not forget to drink a gallon of water per day to help increase your metabolism.
3) Incorporate resistance training to help build lean muscle tissue, which will help you to increase your metabolism. The higher your metabolism is, the more calories you burn, the greater your opportunity to burn fat. Great exercises to do in the gym would be squats, lunges, shoulder presses, bench press, and back rows. If you do not have access to a gym then you can of course substitute those exercises with jump squats, body weight squats, lunges, push-ups, and resistance band back rows.
4) Cardio exercise is not the only way to get those summer abs, but it is important. If you have access to a gym, incorporate the stair climber, treadmill, elliptical, stationary bike, and sports of your liking. If you do not have access to a gym then take a walk outside, go hiking up hill, ride your bike around town, or go swimming at a local pool. When doing cardio training intensity is the name of the game in my opinion. Focus on how you feel and if you feel like you are pushing your personal limits. Your body will be the best judge of your intensity so listen to it.
5) Reduce the stress in your life. Yes I said stress. Stress increases your body’s cortisol levels. Cortisol is a hormone that you want to stay away from, as it is a muscle wasting and fat gaining hormone (a summer abs nightmare). Work on budgeting out some “me time” every day to help you unwind. During this time do not feel guilty, instead look at it as an investment. This will be the best investment you will make because it will improve not only your summer abs but other aspects of your life as well such as being a better parent, spouse, and friend.
6) Stay consistent and most importantly have fun when going after your pair of summer abs. Choose the exercises and foods that you enjoy and create a routine for yourself where you can get into a “groove”. For more help on the exercises that I recommended, do a google search on them and get a few picture and video demonstrations. Also do a google search for high protein and low carb recipes to supplement your plan. I wish you the best of luck!
Today I want you write down a big goal that gets you excited to reach. Write a goal that you feel may be a little bit more than you believe that you can achieve. Once you write it down, I then want you to devise a strategy to reach that goal.
I want you to break it down to a day by day goal that you can track. Next, I want you to find someone that you consider supportive but can hold you accountable. With your strategy that you come up with to reach your goal, do not rule out getting a personal trainer or mentor who has reached the level of success that you desire.
Success usually comes from pushing yourself and we all can use a push from an outside source to help us reach that next level. Take control of your life and what happens in it and do everything with intent.
Until you physically write down your goals, it will not feel as achievable and real.
Here are 5 different stretches you can do before and after your workout to prepare your body to do exercise as well as cool down your body and start the recovery process.
I recommend that you stretch anywhere from 5-10 minutes before you workout and after your workout to keep your body flexible.
If you have any questions do not be afraid to ask and email me at email@example.com
Here are a few photos that demonstrate the exercises on how to do them in my book. I decided to put these in the book to also give you a visual of how to do the exercises as well as a written description.
The Best Way to Deal with Setbacks and Failures In Your Fitness Journey and How you Can Stay Motivated!
My last blog post was a snippet from what you can expect in my upcoming book Body Fit. I want to relate to you as much as I possibly can and what I have experienced working with thousands of clients who want to get in shape.
I want to share stories of other people’s struggles as they may be the same struggles you go through. We all have worries and concerns and sticking points and we can always use the help of a coach to take us to the next level.
Getting help with a personal trainer can help tremendously but if you cannot afford a trainer then educate yourself as much as possible and that is what I am wanting to accomplish with the publishing of this book. To educate and empower you.
To get it in the hands of as many people, that want to get in shape but are afraid to begin or don’t know where to begin, as possible.
Today, I took some photos of how to do exercises and put together an exercise glossary.
How you relate to food is just as important as what you eat. Eating can become a way to deal with emotions that we may not know how to deal with any other way.
One of my clients, Russell, a healthy and fit executive who had exercised his whole life, struggled to reach his fitness goals, regardless of his dedication in the gym. So we discussed his nutrition. Russ was a healthy eater: he always ate whole grains and fresh vegetables, he never smoked, and he didn’t drink alcohol or even carbonated drinks. He shied away from anything resembling junk food. Yet, as he had approached his mid-forties, Russ’ waistline continued to grow.
In exploring Russell’s nutrition and food habits we identified two important issues. First, while he only ate healthy food, he ate a lot of it—often 3,000 calories a day for someone who should have been eating no more than 2,200. Second, he had a strong tendency, when stressed, to snack on (although healthy) high-calorie foods like almonds and pistachios.
I had to explain to him that the only difference between a man who consumes 3,000 calories of good food a day to a man who consumes 3,000 calories of junk food is that one guy feels better than the other.
However, both individuals will be overweight. Identifying triggers and causes for his weight gain helped Russ better control his eating habits.
Hey guys so I wanted to let you guys know that my book Body Fit : A beginner’s guide to fitness will be coming out here in the next couple of weeks.
I am in the final round of edits and there are some great tips to help get in some great shape.
Some of the things that will be in there are an exercise database with pictures on how to do the exercises, on how to eat right by keeping it simple, how to lift weights to tone up, how to do cardio to burn the most calories and drop body fat, and the most important chapter which is on how to handle setbacks and failures while still being able to be motivated.
I have worked extremely hard on the editing of the book to simplify it so you can apply it to your everyday workouts and get long term results. I want it to be a great book and resource for you guys. I care about you and providing a quality product that you can use for your long term benefit.
I have poured my heart and soul into this so hopefully this can make an impact in the industry. Thanks for every single person who has helped and supported me during this process and thanks to ALL OF YOU BLOGGERS WHO FOLLOW MY BLOG. It means the world to me.