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Showing posts tagged nutrition
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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.
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If you are trying to get rid of the extra fat on the back side of your legs or just want to feel more confident then the leg curl is a great exercise for you to do. This exercise will help in your overall program. You cannot spot reduce but you can most definitely build these muscles to become visible once you drop the fat.
Perform 10-15 reps of these exercises to really get the results.
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Need some creative ideas to use on the treadmill? Try this technique of walking backwards on the treadmill. It is a great way to use it on an incline as it can challenge your body in a different way.
Remember every time you change your workouts up they will make your body change. Variety is the key to results.
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Upper Body Circuit
Do each exercise in each sequence for 15-20 reps with moderate weight and once you complete the sequence move on to the next one with no rest until you finish all 3 sequences. Your goal is to complete 3 rounds.
Sequence 1
Chest Press Machine
Seated RowSequence 2
Push up
Lat PulldownSequence 3
Dumbbell Chest Press
Dumbbell Back RowLike my facebook page www.facebook.com/thefiture for a chance to win a 90 day fully customized workout program.
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How to Tone Up the Back of Your Arms (Triceps)
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How To Curb Your Carbohydrates (Carb) Cravings
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Maximum Heart Rate and Some General Guidelines to Follow
Here is the link to the video as well http://youtu.be/4nHepIlLojs
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Quick and Healthy Nutrition Tips for You
Greg’s Tips
• Eat lean proteins consisting of chicken, fish, lean beef, and
turkey.• Consume protein before eating carbohydrates to stabilize
blood sugar levels. This is true for both snacks and meals.
It is a great way to control blood sugar and appetite.• Eat complex carbohydrates consisting of whole grains, oats,
and vegetables.• If possible, choose organic/natural foods.
• Eat healthy fats consisting of olive oil, nuts, fats from fish,
and peanut butter.• Drink water when you feel hungry to avoid eating when you
are actually dehydrated.• Drink at least eight 8-ounce glasses of water per day.
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Know Why You Want to Reach Your Goals For Better Success
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.
Ask Yourself:• 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?
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How to Make Eating Healthy Easier For Your Busy Life
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
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Your Free Work Out Program, A Christmas Gift from Me… Merry Christmas
In order to get in the best shape of your life you need the best tools possible. You need to know what exercises to do and when and how. You need to have a structured plan of attack on how you will reach your goals and what you are going to do to get there.
One of the biggest problems you will face when trying to get into shape is answering your question on what you should do? Below I created a plan for you to do to help start your fitness program off on the right track.
I want you to do each exercise for 2-3 sets and do 10-15 reps in each set to get your muscles stimulated. Choose a weight that you can do that is challenging while simultaneously making sure you are doing and keeping good form.
After you finish each weight training workout I want you to do anywhere from 10-15 minutes of cardio to start and then work your way up to 30 minutes. If you are looking into taking your fitness more seriously then this is a good plan for you.
I want you to forward this program to a friend that you think can benefit from getting some exercise advice. One of the best ways to get in shape is to get a workout partner. Watch this video I did on that subject for you http://youtu.be/p59_870-n38
Workout 1- Chest and Triceps
Bench Press
Push Up
Incline Chest Press
Tricep Pushdown
DipsWorkout 2- Back and Biceps
Seated Row
Lat Pulldown
Rear Delt Fly
EZ Curl Bar Bicep Curl
Preacher CurlWorkout 3- Legs
Squats
Walking Lunges
Leg Press
Calf Raise
Hamstring CurlWorkout 4- Shoulders
Military Press
Arnold Press
Upright Row
Lateral Raise
Front RaiseWorkout 5 -Abs
Reverse Crunch
Roman Chair Leg Lifts
Exercise Ball Crunch
Plank
Bicycle AbsCardio
So you may be thinking what you should be doing for cardio since cardio is supposed to be where you lose weight. Well here is a video http://youtu.be/DIO5jiCQ7FU you can watch on some fat loss strategies you can use.
If you are healthy enough and cleared by a doctor, I strongly recommend you use the strategy that I made a video about above and use the incline treadmill to get you the results you deserve.
Below are a few links of how it looks when you use the incline treadmill strategy
Forward Walk On Incline Treadmill http://youtu.be/2WvHoYbD5BQ
Backward Walk on Incline Treadmill http://youtu.be/2N6YQkDKlik
Side Shuffle on Incline Treadmill http://youtu.be/osZuZ8Lr9aQNow if you feel like you are too out of shape or embarrassed to go into the gym here is a video that I created to help you get a little more confidence http://youtu.be/Cz_BuALa7x4
The key thing that you must understand and be aware of is you just have to begin. Even if you have very little confidence use my blog posts and updates to help give you confidence. Nothing great will happen to you unless you just get started.
I don’t care if you just start with 1 exercise and you do it for 5 minutes. That is better for you than doing nothing at all. Find yourself a friend to help you out and support you mentally, which is what you will need in order to get to the fitness levels that you want.
You should first work on getting started and then selling yourself that this will be a lifestyle change instead of a quick fix. Be patient with yourself and work hard on staying consistent with making going to the gym your routine.
Nutrition
Now the next thing you may be thinking is what you should do about nutrition. You may also want some tips on how to eat healthy without spending a ton of money. Below are some tips that my friend Tamara Watt (who is a specialist in helping those lose weight with nutrition) has created.
Times can be challenging, and for some people, spending money on organic and specialty food items, is causing unnecessary stress on their Family Budgets. But, these people also don’t want to eat potato chips and hot dogs for dinner, and are looking for solutions to eat better without breaking the bank.
Here are our Top 9 Ways to Eat Healthy on a Budget and ensure your body stays healthy and fit!1. Make your grocery list based off recipes/meals you plan to eat for the week.
Decide what you’re going to make for the week and then buy for those recipes or meals.
This is not only time-efficient, but prevents you from buying things you MIGHT make, but don’t get around to, and then end up throwing away.
Also, don’t hesitate to buy something that’s on sale for a very low price and modify your plan for the week so you can save some dough. You’ll eat well, and spend less while being resourceful!
2. Canned Fish and Beans = High Protein and Fiber
From Tuna to Salmon, to Black Beans to Kidney Beans, canned fish and beans can be one of your easiest and most inexpensive ways to get healthy omega-3 rich protein (the fish) and cholesterol-lowering fiber (the beans).
One can of light tuna (the least expensive kind and lowest mercury kind) is only 79 cents, while a can of black beans can be found for just $1 (containing at least 2 servings)!
Yes, both contain sodium which can be problematic for some people, but you can easily rinse off some of the salt when you open them using a strainer. If you mix them both together and top them with a touch of mustard or chopped tomatoes (also not too expensive when bought fresh), you’ve got yourself a great meal!
3. Frozen Veggies are Healthy!
Many people fret that fresh veggies are not affordable, and they don’t last long enough to make them worthwhile.
The solution: Buy frozen!
Avoid those microwave bags of veggies though (questionable safety…) and instead, purchase the less expensive ones that you cook on the stove or in a microwave-safe dish (not plastic!)
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Frozen veggies are very healthy, as they are usually sodium-free and are sometimes fresher than fresh produce because they are frozen right at harvest (instead of sitting for days in the store or your home losing nutrients).You can cook them anytime and not worry about them spoiling before you can eat them and being a waste of money.
4. Look for Produce or Other Grocery Items with a “Close to Expiry” Discount
When you do want to purchase fresh vegetables or fruits, you can sometimes find a great deal if they are close to being thrown out (but are still good; like brown bananas).
For example, if you are a spinach lover, you can find containers of organic spinach with a $2 discount because they are close to their due date. You may have to toss a few slimy leaves, but the rest will be gone before it’s a waste of your money.
There are great deals on other grocery items like low-sodium organic canned soups and healthy fruit and nut bars that you may not be able to afford otherwise, but will still taste great! Look for tables of reduced-priced items the next time you’re out shopping, and you may be surprised!
5. Buy Fruits and Vegetables in Season
purchasing fresh berries in the winter is just silly.
Not only will you spend an arm and a leg to get them, you won’t be getting the freshest options because they were shipped to you from hundreds (or thousands) of miles away.
Instead, look for produce in season, like apples and squash in the fall, or berries in the SUMMER. Not only will you pay less, but it will taste better too!
In the winter, when most produce is not in season, choose frozen, untainted fruits and vegetables (no butter, sugar, etc.) for the best options.
6. Avoid Pre-Cut Items, like cut Apples or Pre-cut Green Beans
yes, these items may be convenient, but they’ll cost you at least double the unprepared versions.
It’s not that hard to cut your own apples, or slice your own squash, and you avoid any preservatives that are added to these vegetables and fruits to prevent browning.
7. Use the Shelf Stickers that List the Price of the Item per Weight
it’s amazing how many people don’t realize that many stores list the price of an item per weight so you can accurately compare between different brands or different sizes of the same product.
For example, a 16 oz. container of rolled oats from one company is $0.17 per oz. and $2.69. But, a 42 oz. container of oats from another company is only $0.11 per oz. and $3.79.
So, even though you may pay more for the large canister, you get more food for your money! Use these labels at the store to help you choose the best option.
8. Visit Discount Grocery Stores for the Best Deals
There are many discount stores and bulk stores that give you the best deals for your buck. These stores sometimes require a membership, but now some do not. They sell the products at a lower price because they avoid the fancy store decorations, the overpaid dietitians giving nutrition advice, and ask you to bag your own groceries (not really a big issue).
In some cases you can save up to $20 for the same cart of groceries as a higher end grocery store! Some examples of these stores are Sam’s Clubs, BJs, Costco, and ALDI – look for them next time you head out shopping.
9. Finally - Get a Tasty Whey Protein Powder
many people think supplements are too expensive if your wallet is tight, but think about this:
One serving of High Quality Protein Powder – something that keeps you satisfied and actually improves your health – only costs about $2 to $3 each!
That’s at least 25 grams of complete protein for only $2.50 that supplies you with all the essential amino acids for proper muscle recovery and tummy-filling protein to help you stay full for hours!
Compare this to a breast of chicken which will cost you at least 2-3 dollars for the same amount of protein and has to be cooked, seasoned, and properly stored. Also, if you purchase chicken at a restaurant, you’re looking at spending at least $4 (Unless you go to McDonalds and also worry about the health consequences).
I want you to share and forward this message with your friends via email, your social networks, text message, and any other way that you communicate with your friends so they too can have this program.
This is a program that I designed for you as a personal trainer which is designed to help you to start building the body and lifestyle that you want TODAY.
Thank you for reading my blog and enjoy your workout :)
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6 Simple But Effective Ab Tips
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!
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How to get rid of muscle soreness
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Preparing for Your New Year’s Resolution
This is the time of year where everyone starts to set their new year’s resolution. Usually the new year’s resolution has something to do with getting in the best shape of their lives. I want to give you a couple of tips that can help you prepare to succeed for the year 2013.
One tip is to write the exact goal down of what you want to accomplish. Be extremely specific such as ” I want to lose 30 pounds this year” or “I want exercise 5 days per week”. The more specific you are the better. Once you write down your goal then come up with a weekly and daily plan of what action steps you will take and how you will measure it.
Another tip is to start researching and planning your shopping list of what you will be eating. Prepare a list of foods that you enjoy eating and start researching the best recipes that fit you. You want to have at least 3 different options of foods you can eat for breakfast, snack, lunch, and dinner. The more prepared you are the more likely it is you will succeed. (If you would like a list message me your email address and I will send you one.)
Give yourself a buffer on “cheat meals”. Don’t get so strict with your diet that you never get to have any fun and eat foods you enjoy. We all enjoy eating that pizza or dessert or thing that we know is unhealthy for us. And it is ok, I know in my life my cheat meals tend to be chicken wings or candy and I plan around them. I don’t apologize for liking them or feel like a bad person when I eat them because in the grand scheme of things it is about what your daily habits are and cheat meals for the most part will not make or break you, so just know that you will eat them and plan around the meals.
Start putting together a workout routine that is tailored to your goals. If you are a beginner I would highly suggest hiring a personal trainer to help you. It will be money well spent as it can save you tremendous amounts of time and frustration and get you to your goals quicker. (If you would like a jump start program message me your email)
Write down all of the benefits that you will receive by exercising and getting into better shape and these will be put on your wall or somewhere you can see them everyday so that you can stay motivated. I personally do this!
Create and plan your reward systems so you can positively reinforce yourself everytime you achieve a goal. I will tell you what I use that works tremendously for me. Everytime I hit a milestone or goal that I want to achieve I buy a piece of clothing that I can wear and it serves as a constant reminder of me being successful. It is a way to show myself respect for the hard work that I put in and psychologically it programs in my mind that I am successful.
For christmas I would like to mail you guys a sticker for you and/or your friends to post on your workout wall or somewhere that will remind you to keep striving to be your best. Below is the picture of what it looks like.
If you would like one just message me on here your name, email, and shipping address and I will send it to you for FREE. Or email me your info at (greg@fiture.co)
