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HOLIDAY WORKOUT TIP #1

Many of you may start having issues finding time to train and the excuse will be the holidays.  BLA BLA BLA!!!!  WHAT EVER! ! But if you are going to stick with that excuse try this challenge my wife and her friends are doing.  The Squat Challenge is laid out for you right in the picture below.  You do the prescribed reps for the day and that is it.  Do them in as many sets as you need to.  Challenge you friends to see who can get them done earlier in the day or in the least amount of sets.  You can also do this challenge with lunges, crunches and push ups.   No excuses people!!

MY MOST IMPORTANT ARTICLE OF 2013 BY MARTIN ROONEY

Martin Rooney is the real deal.  He's the one squatting the guy on his back.  The man has traveled the world training everyone from world class athletes to stay at home moms.  He knows what he is talking about.  That is why I am sharing one of the most recent articles from his newsletter.  In his article, "30 Things I Wish I Would Have Known About Life Before I Turned 30." Martin Rooney Hits a great deal of health topics that anyone can learn from.  

CLICK HERE TO READ THE ARTICLE>>> 

HOLIDAY EATING TIP #1

EAT MORE PROTEIN!  The more protein you eat the less snacking you will do.  Protein takes longer to digest so you feel full longer.  So that means more calories being burned while at rest.  And throw in some veggies. 

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"Your body is machinery you wear.  If you don't take care of it, you pay a price."

-Mark Reuter Ph.D.

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"Listen to your body.  The best exercises are the ones that allow you to do the most work with the least pain."

-Los Shuler

2013

The year is almost over and there is no better way to end it than by achieving goals.  Finish the year strong people!  Make that your year ending goal. 

Training words of wisdom

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" Most people worry more about changing their clothes than they do changing themselves."

Martin Rooney

WHAT SUPPLEMENTS SHOULD YOU USE?

He's a question I get A LOT!!  And my answer is always the same.  NONE!!  Spend your money on healthy food and workout!!  There it is, the MAGIC PILL!

MORE TRAINING BABY!

Do each exercise for 30 seconds ( I'm a fan of timed training instead of straight reps) with NO rest between the moves.  Once you have completed all of the moves you may rest for no more than two minutes.  Try and repeat the circuit for a total of three times.  Good Luck!

1.  Mountain Climbers
2.  Body Weight Squats
3.  Jumping Jacks
4.  Pushups

WORK OUT

I haven't posted one of these in a while so hopefully you have been working out on your own.  BE YOUR OWN MOTIVATION!!

1.  Jumping Jacks one minute (at your own pace)

2.  Rest 30 seconds
3.  Walking Lunges one minute (at your own pace)

4.  Rest 30 seconds
5  Push ups one minute (at your own pace and either on your knees, against a wall or at an advanced level)

6.  Rest 30 seconds
7.  Mountain Climbers one minute ( at your own pace)

8.  Rest one minute then repeat the entire circuit at least 3x.  For those who are more advanced, attempted the circuit without any rest in between exercises.  Good luck!!

MAKING THE MOST OF YOUR TRAINING TIME!!

Are you making the most of their exercise time, or are they simply marking time? Particularly when time for exercise is limited, it can be important to make every moment count.

This is especially true for people who have to plan time to exercise around other life and work events.  The following points can be helpful for clients to evaluate their current exercise program and decide whether to make some changes to maximize fitness and health benefits.

To read the rest of the article CLICK HERE>>>

If you are in the Central Jersey Area contact me for consulting on the above issue.  Take control of your life starting today!!

TRAIN LIKE AN ANIMAL, LITERALLY!!

A huge staple in my training are animal inspired moves.  They work the entire body by getting you into real world positions.  You won't believe how tough they can be.  Here are several I you in my own training and client training.  Unleash the animal within you!!

BABOON JUMP

DUCK WALK

FROG HOP

BEAR CRAWL

CRAB WALK

DONKEY KICKS

Throw on or two into your next training session.  

WHERE STRESS CAN HIDE IN THE BODY!

The best explanation of stress we've ever heard comes from Stanford neurobiologist Robert Sapolsky, Ph.D., the author of Why Zebras Don't Get Ulcers. "If you are a normal mammal," he says, "stress is the 3 minutes of screaming terror on the savanna after which either it's over with or you're over with."

If you're a human mammal, however, stress comes from something more insidious than a toothy predator: anxiety triggered by the passive-aggressive boss, the 30-year mortgage, and the job of caring for children as well as the ill parent who believes General MacArthur wants him to lead a division into Pyongyang Province.

No wildebeest would understand these fears, but the perceived threats spark the same physiological survival responses that crocodile attacks do. Here's where modern stress bites your body and how to fight back.

Here is another great article from Men'shealth.com.  To continue reading the article CLICK HERE>>>

REDUCE STRESS WITH EXERCISE!!

Some amount of stress, strain and tension is present in our everyday activities. Although these terms can all describe physical phenomena, they can also extend to the mind-body connection.

Often, we allow stress from external sources to seep into our thoughts and undermine our efforts--both mental and physical. Before going any further, it may be helpful to distinguish between stress and strain with regard to psychology and physiology.

To continue reading the article click here>>>

QUOTE!

Two terms for clients to keep in mind when it comes to nutrition are nutrient density and caloric (or energy) density.

Which is heavier--a pound of lead or a pound feathers? All joking aside, the real issue is that one is more dense than the other. Density generally refers to the ratio of mass to volume. In the lead and feathers scenario, the former is comparatively heavy for its volume, while the other has to be greater in volume to be equally heavy. In a similar way, something with high nutrient density contains a lot of vitamins and minerals per caloric amount of that food. However, something with a high caloric density may--or may not-exhibit a high nutrient density.

To read this article CLICK HERE>>>

HEALTHY TREATS!!

Easy to make, healthy and unprocessed snacks for the gap between lunch and dinner.  Great for everyone in the family.  These are also energy packed for those kids involved in any type of sport.


http://www.hungryforchange.tv/article/6-healthy-after-school-treats-for-kids-plus-free-recipe

TRAINING MOTIVATION!

MOBILITY VIDEO

Here is a mobility video by Steve Maxwell.  Steve Maxwell is an expert in just about every aspect of fitness.  He is a wealth of knowledge and is an example of not letting age (he is over 60 years old) control your life.  That is exactly what people tend to do.  JUST ANOTHER EXCUSE NOT TO LIVE YOUR LIFE!!  What he shows in the video are basic movements that most people would never think of doing.  Some may even think they are a waste of time.  Try them out and see how you feel.  If you can't move properly then you can't live properly.

 For more information on Steve Maxwell and what he offers click here>>>

FITNESS HUMOR!

ODD OBJECT TRAINING = FUNCTIONAL STRENGTH!

     Most things in life that you have to pick up or move are not shaped like a dumbell, barbell or any other common workout/training implement.   Shopping bags may vary in weight, boxes maybe heavier on one side than the other, your kid was once an eight pound infant and is now a 30 lb toddler and the list of odd objects you encounter every day can go on forever. 
     That is why I recommend training with odd objects such as:  sandbags, ropes, tires, rocks, sand filled milk jugs or a gym bag willed with books.  Find something that you may use every day and weigh it down.   Start light and work your way up.  I will be working on videos in the near future to give you examples and to show proper form. 
     Remember to always train smart and if you are not certain about something ask away.  I am always available for assessments,  consulting and kicking your ass I to shape. 

Leg Workout

Here is a quick video of a lower body finisher.  It consists of lunging forward followed by a low back pedal and then a sprint.  Do it a few times and your legs will be on fire.  Try it out and let me know.

Video>>>

QUOTE!!

"If you don't set a baseline standard for what you'll accept in your life, you'll find it's easy to slip into behaviors and attitudes or a quality of life that's far below what you deserve.  You need to set and live by these standards no matter what happens in your life."

-Anthony Robbins, Awaken the Giant Within

Quick Sandbag Training Video!

Here is just another example of the type of training I do on a daily basis.  Body weight combined with total body exercises.  This is the same type of training I put clients through.  Very effective in developing strength, conditioning and general physical preparedness for what you may encounter in your daily life.  Train for for life's obstacles!!

TRAINING INTERRUPTED!!

Outdoor training turned into toddler training!!!

QUOTE! !

Your strength, like your ability, is not age or gender dependent. It is only “perception” dependent. Perceive wisely.

Martin Rooney

41 Reasons To Train Today - Chris McCombs

41 Reasons To Train Today - Chris McCombs

HOLIDAYS WITHOUT THE WEIGHT GAIN!!

Here is another useful article from a great website www.rofami.com:

Enjoying the Holidays-Weight Gain Free. 
by: By: Debi Silber, MS, RD, WHC, FDN The Mojo Coach

While the holidays are a time to celebrate with family and friends, for many of us, it’s also a time to kick our healthy eating to the curb until January 1st. How can you enjoy the holidays while remaining weight gain free? Here are a few ideas:

Click here to continue reading>>>

FEEL ENERGIZED!!

Here is an article I found at Rofami.com on the topic of energizing yourself through ways other than coffee. 
There’s a lot you can do to help mimic the effects of that quick cup of coffee, without actually reaching for a cup of coffee. Regular exercise is one of the best ways to give yourself an energy boost without resorting to caffeine and other stimulants to wake you up. Thirty minutes of exercise, just four times a week, has proven to increase energy levels drastically after just six weeks. Exercise helps improve your lung capacity over time, allowing for more oxygen to reach your brain and muscles, waking you up and facilitating the production of energy in cells throughout your body. In the short term, increased heart rate and heightened blood flow from exercises as simple as taking a walk around the office instead of grabbing a cup of coffee can help you feel more energized. And exercise can be very simply incorporated into a busy lifestyle. Try going for a short walk during your lunch break, getting off the bus or subway a stop sooner than you normally would and walking a few extra blocks, or just doing some jumping jacks when you first wake up in the morning to get your heart pumping.
To read the entire article click here>>>
Greg Quintero
GQ FITNESS