Maximum Heart Rate and Some General Guidelines to Follow
Here is the link to the video as well http://youtu.be/4nHepIlLojs
• Eat lean proteins consisting of chicken, fish, lean beef, and
• 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,
• 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.
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?
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
Today I wanted to share with you the importance of resting. Most people believe that the more you workout the better. This can be one of the main reasons why you are not getting the results that you want.
There are times where you want to increase how often you workout to get your body going and get yourself from the inertia of not exercising, but once you are in the routine of things you will want to make sure you are proactively setting up days where you rest.
Rest can be any form of sleeping or not working out and replenishing your body with the nutrients you need in order to recover. Results comes from the rest and recover stage as opposed to the actual workouts.
When you workout you are breaking your body down so that it can build up into something stronger and better. Do not overlook the importance of resting and sleeping if you are serious about getting the best results you possibly can, this can be the one thing that is holding you back.
Key tips are pay attention to how much sleep you are getting, how much water you are drinking, and what nutrients you put in your body.
You want to sleep anywhere from 7 to 9 hours based on your personal preference and how you feel. Use how you feel as the best way to figure out strategies that work for you. Do not worry about copying someone else’s routine.
As far as nutrients, make sure you are eating quality proteins and carbohydrates with every meal and drink a minimum of 64 ounces of water per day. These changes can make bigger impacts than you think.
Something that I have recently learned is very important and something that I use myself is to not only have my fitness goals which are very important to me, but to have other goals that are unrelated to fitness as well that I am striving to achieve.
This accomplishes something very unique in that sometimes if you invest too much into one goal and do not have others you will put your entire identity or self worth into whether you are a “success” or “failure” based off your progress.
What happens is you end up putting too much pressure on yourself and if you have a road block, which is going to happen, you will allow that to affect your motivation and it will have a counterproductive effect.
Instead have a goal, such as if you are wanting to lose 30 pounds, set another goal that is related to your family life, such as being a better friend or spouse or better relationship with yourself. Or if you are looking to get six pack abs, have another goal set of improving your cooking skills or communication skills.
The purpose of doing this is to give you a sense of progress which we all need in order to feel good about ourselves and to stay motivated.
Your action step right now is to take 30 minutes and quietly sit down without distraction and decide what these goals are so you are clear. Trust me it will make you much more effective.
New Video About Core Training and it’s Myths
Many people want to look and feel good about themselves. I personally think that by exercising and taking care of yourself, it is one of the best ways to accomplish that goal. By exercising consistently it will increase your body’s endorphins which is the body’s natural way of making you feel good.
The picture above is one of my clients that I train. His goal is to put on more muscle on his body. He is doing a phenomenal job and as his trainer I know how hard he pushes himself each and every day. I can notice a tremendous difference in how positive he feels and that translates into other aspects of his life.
Set time aside to take care of yourself because you deserve it. What is your fitness goal?
Here is a photo of one of our clients that has worked her butt off. She has really pushed herself and made fitness a priority. What she has done is taken her life from a sedentary lifestyle to a more active lifestyle coming to the gym 3-5 times per week and using a personal trainer.
She is not only losing weight and inches but she is also feeling more energetic and feeling like fitness is improving her overall lifestyle.
I consider myself a promoter of fitness even more than just a personal trainer. I promote changing people’s lives and putting smiles on their faces. That is the business that I am in.
Some quick tips to help you get healthier
- Exercise a minimum of 3 times per week for at least 30 minutes
- Set a time and schedule so you can make it a routine
- Find a friend to come to the gym or exercise with you because it makes it more fun
- Think long term about your fitness. Do not get too fixated on achieving results in a very short period of time.
Personal Training is about changing lives and helping people be their best self. Here is a photo of me training one of my clients. Way to go!!!!
The Fastest Fitness Strategies to look your very best.
Choose 1 circuit and Repeat 3-4 rounds with no rest. The key to getting the abs you want is to push the intensity and not rest in between so the abs can get enough stimulation to change.
Ab Circuit 1
Reverse Crunch 60 seconds
Bicycle Crunch 60 seconds
Plank 60 Seconds
Exercise ball crunch 60 seconds
Exercise ball oblique crunch 60 seconds
Ab Circuit 2
Roman Chair Lift 60 seconds
Decline Ab crunch 60 seconds
Side Plank (each side) 60 seconds
Jack Knife 60 seconds
Rope Ab Crunch 60 seconds
Ab Circuit 3
Medicine ball twist 60 seconds
Medicine ball crunch 60 seconds
Medicine ball decline crunch 60 seconds
Medicine ball transfer 60 seconds
Bosu Ball crunch 60 seconds
Reblog to share with your friends and challenge them!
Choose one of the warm up routines to do before your workout. Warming up is too important to skip out on because it helps you workout harder and that means you will get more results. What is your favorite warm up?
Warm up routines
Warm up 1
60 seconds jumping jacks
60 second walking lunge
60 second push up (can be on knees)
60 second body weight squat
5 minute jog
Warm up 2
Stationary bike 5 minutes
60 second side shuffles
60 second step ups
60 second burpees
60 second arm circles
60 second plank
Warm up 3
Elliptical 5 minutes
60 seconds ab twist
60 seconds skip
60 seconds side step ups
60 seconds stationary lunge
60 seconds split squat jumps
Warm up 4
6 minutes Incline treadmill walk (5-10%)
60 seconds Incline treadmill (5-10 %)side shuffle each side
60 seconds Incline treadmill (5-10%) lunge
60 seconds Incline treadmill (5-10%) Backwards walk