tag:blogger.com,1999:blog-8248099468888157352024-03-19T06:53:50.446-10:00Fitness and Nutrition for DummiesAnonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-824809946888815735.post-52513596732907915592015-08-17T14:54:00.000-10:002015-08-17T14:54:00.308-10:00Strength Training for Effective Weight Loss<div dir="ltr" style="text-align: left;" trbidi="on">
Individuals make a resolution to cut weight each year. The USA government states that actually, the previous year this was the most famous resolution. This is why most <a href="http://www.woodlandsstrength.com/" target="_blank">certified personal trainers</a> and gyms see a large influx of new clients at the beginning of the year.<br /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwAXcSASVEAah9c6RMhMuc6hXqwadyS9Vsk0XG-DWE0pD2ucwNnu_qfuuTwxl5UZ7xHmF_2nWu54925s4ktDd3jbad2oSYDopO7mH3Rrop_8fEVMv9bhG352ogRlS08MhBqde3ZqIHfS99/s1600/TRAINING-FOR-STENGTH-AND-LOSE-WEIGHT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="barbell strength lose weight" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwAXcSASVEAah9c6RMhMuc6hXqwadyS9Vsk0XG-DWE0pD2ucwNnu_qfuuTwxl5UZ7xHmF_2nWu54925s4ktDd3jbad2oSYDopO7mH3Rrop_8fEVMv9bhG352ogRlS08MhBqde3ZqIHfS99/s1600/TRAINING-FOR-STENGTH-AND-LOSE-WEIGHT.jpg" title="losing wieght through strength training" /></a></div>
<br /><br />What about if I informed you that it is not necessary for you to reduce weight to enhance your looks? What about if I informed you that it is not necessary for you to punish yourself regarding your diet to experience a healthy feeling?<br /><br />In case this just astonished you, permit me to enlighten you about strength training, which is a lovely actuality.<br /><br /><b>Features of Strength Training</b><br /><br />Ideal objectives are the ones you are aware that you can attain. Doesn’t this sound easy? However, it is not. A lot of individuals do not manage to realize the objectives they want, as their goals are unclear and subjective. <br /><br />It is not possible for you to measure objectives such as being fitter, healthier or having enhanced looks. True, you can feel and appear better in your attire; however, how can you be aware when you come to the outcomes you want? This is where strength training differs.<br /><br />You can analyze neutrally whether you are gaining more strength as you will lift more weight than you did previously. Also, a lot of other objectives you desire to reach such as reducing weight and feeling better are direct results of becoming stronger. This situation is totally beneficial!<br /><br /><b>How it Works</b><br /><br />Muscles that are more powerful and efficient increase metabolism; when this is added to appropriate nutrition, it can lower body fat. Voila! Your appearance is better!<br /><br />Work capacity is founded on strength, enabling you to carry out extra work before becoming tired. Voila! Your fitness is more enhanced! Your hormones can be balanced by strength training and assist to lower the requirement for medicine and enhance mental clearness. Voila! Now you are in possession of a way of life and mentality that is improved!<br /><br />In addition, gaining physical strength has other impacts that greatly transcend the weight area. Self-assurance attained via lifting heavy weight extends to self-assurance in your private interactions and professional career.<br /><br />Apart from being measurable, strength training is a workout that provides extra at all times; extra strength, extra muscle and extra speed. In the world of power-lifting, these are referred to as ‘gains.’<br /><br />I pray that you turn the year 2015 into one which you dedicate to becoming <i>stronger</i>, not thinner and become one of our fit family!<br /></div>
Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0The Woodlands, TX, USA30.1658207 -95.46126249999997529.946173700000003 -95.78398599999997 30.3854677 -95.13853899999998tag:blogger.com,1999:blog-824809946888815735.post-17571785282006273952014-03-24T15:20:00.000-10:002015-08-05T10:40:21.365-10:00Goods Fats are Critical to Weight Control<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0JEuoiGzi5R5pexmKhZN0KHSc9OD0esdovbUdjdy0WBsakBv96d0nc2CKJe1hWiNO55pGB_aE1PX20FgtlPMxNhBElcPP98ncg_CzNKKIFVwMY1lG6I7MfERXQUDbpd5mA5XXWQHek0H3/s1600/avocado-fat-loss.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0JEuoiGzi5R5pexmKhZN0KHSc9OD0esdovbUdjdy0WBsakBv96d0nc2CKJe1hWiNO55pGB_aE1PX20FgtlPMxNhBElcPP98ncg_CzNKKIFVwMY1lG6I7MfERXQUDbpd5mA5XXWQHek0H3/s1600/avocado-fat-loss.jpg" width="200" /></a></div>
Most people don't think of guacamole as a fat-burning snack because it's very high in fat, but <a href="http://www.sciencedirect.com/science/article/pii/S0899900704002229?cc=y" target="_blank">avocados </a>are actually one of the healthiest, fat blasting foods around. In fact, the notion that eating fat makes you fat couldn't be more wrong, as eating fat, and lots of it, is a critical part of achieving optimal health and the body you want.<br />
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<b>Why? Here are 8 Great Reasons:</b><br />
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1. When added to a meal, fat slows gastric emptying and helps to stabilize blood sugar levels in response to a meal. Here's another simple way to stabilize your blood sugar.<br />
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2. Like protein, fats keep you feeling full and satiated much longer than carbs do.<br />
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3. Due to the above fact, eating fat also helps you avoid carb cravings (which is the real contributor to increased body fat levels). Another tool to help you with your carb intake can be found here on this page.<br />
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4. Fat helps to optimize your hormone levels as fat is a major player in your endocrine (hormone) system.<br />
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5. Fat, particularly this kind, contributes to healthier skin, hair, and a more youthful appearance.<br />
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6. Fat also plays a critical role in your nervous system, giving you energy & keeping you alert. In fact, there is one particular fat that makes up 97% of all the fatty acids in your brain. If you want a healthy brain, make sure you're getting plenty of this "super fat" every day.<br />
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7. Given the same calorie intake, by introducing more fat into your diet you'll automatically reduce your carb intake. Carbs can be really troublesome when it comes to losing belly fat, which is why we recommend adding this to your program when eating carbs.<br />
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8. There are even certain types of fats, like CLA found in grass fed beef and organic dairy products, that have been shown to boost metabolism.<br />
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When it comes to LOSING fat, EATING fat is king!<br />
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If there's one fat that I feel is the absolute #1 fat that you need to be consuming each and every day, however, it's this one.</div>
Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0tag:blogger.com,1999:blog-824809946888815735.post-47364710511108207112014-03-11T18:42:00.000-10:002015-08-05T10:29:33.330-10:00Bryan Clark Newest Trainer<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnBgbPpR4jJQrMyi-qcwRtUvCA0CBFccabdqp__a7tymplNza-wWeUqpf6LZSQAjYYwPMwnihxe5nJ3vxSkoAY5bfl8vqLWFfLVcOG3nH9A-FsVyFcJ8tU1sQSGq1d93o0V5Vz3Lu6uKKv/s1600/SgtBryant.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnBgbPpR4jJQrMyi-qcwRtUvCA0CBFccabdqp__a7tymplNza-wWeUqpf6LZSQAjYYwPMwnihxe5nJ3vxSkoAY5bfl8vqLWFfLVcOG3nH9A-FsVyFcJ8tU1sQSGq1d93o0V5Vz3Lu6uKKv/s400/SgtBryant.JPG" width="192" /></a><br />
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Former Marine Sergeant and Austin Trainer Bryan Clark to lead new small group classes!</div>
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There’s no more room for excuses. Starting Tuesday, July 16, Clark will offer more evening small group classes, ideal for anyone
interested in increasing their energy, strength and power in a fun and
supportive setting. Small group sessions offer the
same high intensity and energy as private programs
for a fraction of the cost.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2kwDzkOcusqBa3IgLQKvlUS4aIzGyw3LqYs9Uc4ffAS9RTBXoVw7fHioxyBanYiP06qHKZ8rhnQ6OAd2js3SqCa94G-bQLZUnY0O9aHsk-4eJJwD5VECsNxIvJWasHtxMbbY5o7WCMvHj/s1600/smallgrouppic2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2kwDzkOcusqBa3IgLQKvlUS4aIzGyw3LqYs9Uc4ffAS9RTBXoVw7fHioxyBanYiP06qHKZ8rhnQ6OAd2js3SqCa94G-bQLZUnY0O9aHsk-4eJJwD5VECsNxIvJWasHtxMbbY5o7WCMvHj/s320/smallgrouppic2.JPG" width="320" /></a></div>
Former
U.S. Marine Sergeant Bryan Clark will lead the classes. Each session
will last up to 45 minutes, with minimal breaks, and include vigorous
body weight and stability movements. Clark will end each class with an
intense military style abdominal and core workout. Drop in for $20 a
class or commit to a monthly program.<br />
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Clark
brings over a decades worth of experience to each class. He's trained
people of all levels from professional athletes to casual fitness
enthusiasts and can work around any physical barrier including back
injuries, knee problems and M.S. Plus, Clark's a riot and quick to
remind you "pretty booties ain't free!"<br />
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Along with leading the new sessions on Tuesdays and Thursdays at 6:30pm. Clark will also be taking
over the 10am Saturday class. For those who live further north, Austin
Simply Fit's Burnet location offers small group classes Mondays and
Wednesdays at 1pm, Tuesday and Thursdays at 7pm and Saturdays at 10am.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJtOV7rqb00X5Qn-KuTakqeW83WOicrvxaHoLWAgwWU-3cioE11KOyvA_Nv1U_HPG1ZaLagtrtsvmCuAPQBcruTwVdxCeWo1yCaBn1VkHBCtmQwJhHaPg7DgGEiuuxBiwH1bVRIW1mLRGV/s1600/bootcamppic.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJtOV7rqb00X5Qn-KuTakqeW83WOicrvxaHoLWAgwWU-3cioE11KOyvA_Nv1U_HPG1ZaLagtrtsvmCuAPQBcruTwVdxCeWo1yCaBn1VkHBCtmQwJhHaPg7DgGEiuuxBiwH1bVRIW1mLRGV/s320/bootcamppic.JPG" width="320" /></a></div>
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Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0Austin, TX 78704, USA30.245672799999991 -97.76883579999997730.245672799999991 -97.768835799999977 30.245672799999991 -97.768835799999977tag:blogger.com,1999:blog-824809946888815735.post-70951112355888105142014-03-11T18:37:00.001-10:002015-08-05T10:30:40.545-10:00The First Texas Female Superfight Champion<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;">"<b>I will NOT Accept Mediocrity</b>"</span> is a common phrase used and applied at our training facility. Here is one really extreme example far from mediocrity.</div>
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We are extremely proud of our sponsored athletes. Here is Fabiana's summary of her Superfight.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqzw8Sek1oJMdPgKAn7Hion4BJ36P-YOM6oBtc7t3AiP5nMdo5hnWQ-j5HcxeyWvYJw7iXIf1cIk-Ag3l8Sx3U3ZZBvcFYZyf4lKItp5HOA6OqPwqkfHoQUs3U9tMwyReb1QFEIYkx3v77/s1600/IMG_0243.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqzw8Sek1oJMdPgKAn7Hion4BJ36P-YOM6oBtc7t3AiP5nMdo5hnWQ-j5HcxeyWvYJw7iXIf1cIk-Ag3l8Sx3U3ZZBvcFYZyf4lKItp5HOA6OqPwqkfHoQUs3U9tMwyReb1QFEIYkx3v77/s320/IMG_0243.JPG" width="320" /></a></div>
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"<span id="internal-source-marker_0.09750052378512919"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">When I was invited to do a Superfight at Gracie Grappling Cup on November
10th, I knew I was going to have to train hard, my opponent was heavier
and taller than me. So, I put my thoughts into action.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsMoJj0H4QYDK0NbD-LAjAXbdXUXKXcEMoDWrduefQLimQcj-ZTBW1Hd0gmqLSZN5O3fAFPIUsQ9AUPtj9yygSgi0kIB9Vv0DtbEPhKKmjOyoueejENXduKxYr8SNEpbytEbcQeqk8WiD/s1600/IMG_0239.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsMoJj0H4QYDK0NbD-LAjAXbdXUXKXcEMoDWrduefQLimQcj-ZTBW1Hd0gmqLSZN5O3fAFPIUsQ9AUPtj9yygSgi0kIB9Vv0DtbEPhKKmjOyoueejENXduKxYr8SNEpbytEbcQeqk8WiD/s320/IMG_0239.JPG" width="180" /></a></div>
<span id="internal-source-marker_0.09750052378512919"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">I started to ask help for the people that I trust and know are the best, from Gracie Barra Round Rock and Professor Jonatas Eliaquim from Gracie Barra San Antonio. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmR_I4UPvGKR080lzzP1IAbisIjo-vgW6n0UBRhUniTa1lbDEeY1pmZ9HCMcmtn4O6OVtT4uf_uOYHzpkuQrm6npmPX5ZcKiIgdteNn8TSgdi6u9dV5w8Sdgyu1eO5L8QgeaAOjH5KbiUU/s1600/IMG_0004.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmR_I4UPvGKR080lzzP1IAbisIjo-vgW6n0UBRhUniTa1lbDEeY1pmZ9HCMcmtn4O6OVtT4uf_uOYHzpkuQrm6npmPX5ZcKiIgdteNn8TSgdi6u9dV5w8Sdgyu1eO5L8QgeaAOjH5KbiUU/s320/IMG_0004.jpg" width="240" /></a></div>
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<span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br /></span></span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">I started to focus my strength and conditioning training to the fight
increasing my PR’s, working on my work capacity and endurance for the
fight, I trained 3 times a week, along with that I was training
Jiu-jitsu everyday and working on my techniques and a strategy to win
the fight.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9eUX75cYDAO_cYcI7QfHc5yDdI7CY6xpdqEkd3547PzANhSrjpqwjYMAHgN9qZqOgl_5624Ae4jMFNaAHWsvw-rC3pSKsbyDtUotdvxu_d9HcXls0yZPXQzFemSOVE_nw0kBo8IbTdtjw/s1600/IMG_0244.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9eUX75cYDAO_cYcI7QfHc5yDdI7CY6xpdqEkd3547PzANhSrjpqwjYMAHgN9qZqOgl_5624Ae4jMFNaAHWsvw-rC3pSKsbyDtUotdvxu_d9HcXls0yZPXQzFemSOVE_nw0kBo8IbTdtjw/s320/IMG_0244.JPG" width="213" /></a></div>
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<b><span style="font-family: Arial; font-weight: normal;"><span style="font-size: 15px; white-space: pre-wrap;"><br /></span></span><span style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span></span><br /><span style="font-family: Arial; font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">On the fight day, I was really confident with all the hard training I had
been doing and I believe it was the reason I was succeed on the fight. I
warmed up with some good BJJ drills, and got on the mats. I pulled
guard and submitted with an armbar in less then 30 seconds.</span><br /><span style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span></span></b><br />
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<b><b><u>Fabi's Strength/Power Improvements</u></b></b></div>
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Squat 205 x 3>>>265 x 3 , 285 x 1</div>
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Bench 115 x 3>>>145 x 3, 160 x 1</div>
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Deadlift 235 x 3>>>275 x 3, 300 x 1</div>
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">It feels great to have your reward from all the hard training you give on
your preparation, all the things you have to give up as food, staying
out late with friends. The winning feeling is great but better is the
feel of know that you did, you gave your all in all the days before the
fight."</span></div>
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<span style="font-family: Arial; font-size: x-large;"><span style="white-space: pre-wrap;"><b>Witness the combination of skill, technique and power all rolled(pun intended for you grapplers) into one moment</b></span></span></div>
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<a href="http://youtu.be/v2t51qcQ8T8" rel="nofollow nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-decoration: initial;" target="_blank">http://youtu.be/v2t51qcQ8T8</a></div>
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Keep your eyes peeled as Fabi is looking to improve her #12 international ranking at the Pan Am Championships in March.</div>
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><i>-Breaking Records Daily</i></span></b></div>
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Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0tag:blogger.com,1999:blog-824809946888815735.post-91830071156963368102014-03-11T18:35:00.000-10:002015-08-05T10:31:55.498-10:00Increase Your Awesomeness<div dir="ltr" style="text-align: left;" trbidi="on">
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Yes, you know how <span style="font-size: x-large;">awesome </span>you are. Now we are going to take that awesomeness to a whole new level. Our philosophy resides within a revolving cycle of fitness and performance which is <span style="font-size: large;">proper exercise, proper nutrition, and proper recovery</span>. While one may, and sometimes will, make advances and progress with a <span style="font-size: large;">consistency</span>
of two of those three, peak potential can only be reached with all
three areas being programmed correctly. It's like trying to race a high
performance race car with only 3 wheels. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivKWKasxCtyp9NdVnuDlVvywTO1XGaqUQfmfC7qATRwExtYI1msB_ITdx62pMOZsdClKXtelUXjPsZd9IaO3RTZp3iEspZ_X-SA16-lODR3Tkn7onfWyMuaUjJX14IV1SvRKA4Br-qHLhyphenhyphen/s1600/CRW_7473.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivKWKasxCtyp9NdVnuDlVvywTO1XGaqUQfmfC7qATRwExtYI1msB_ITdx62pMOZsdClKXtelUXjPsZd9IaO3RTZp3iEspZ_X-SA16-lODR3Tkn7onfWyMuaUjJX14IV1SvRKA4Br-qHLhyphenhyphen/s320/CRW_7473.jpg" width="320" /></a></div>
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Why even enter the race? With your health,<b> why would you do any less than what is best for your body and mind</b>? The answers are <i>time, motivation, dedications, discipline, and lack of knowledge. Let's take that last excuse out of play</i>. Listen real close, you will not want to miss hearing these knowledge bombs.<br />
The number one way that you are going to start increasing your awesomeness is <b>planning</b> your <b>recovery</b>. Everyone has a training program,
and some of you will have multiple programs. Many people will follow a
certain diet or nutritional program. You will even see a statement on
most supplements, "when combined with exercise and diet." How many of
you, or people you know, will actually program their recovery? I bet
less than 1% of the training(very loosely used term there) population.
That is why the lack of recovery programming is the missing "fourth
wheel". Does that mean that you should sleep a lot and stay out of the
"gym"? Absolutely not. There are many modes of recovery. Here is a
list of a few:<br />
<br />
<a href="http://www.austincryo.com/">Cryotherapy</a><br />
Ice Baths<br />
Contrast Showers<br />
Hot Tub/Epsom Salt Bath<br />
Dry Sauna/Steamroom<br />
Massage Therapy<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid2wK10QBeB9hhkSDn1gg76_Y7AYxuQescRTZJmdSyG3BNNk2cr_fYR3N1RpIAFzzbQFgf_eprz4PKE3AzVH9lr_vpjkFAjNO8JQ106rpvso_skn5U_ydhxkNi2kxdn2etGprF9z0ajp6x/s1600/398368_443945372287245_1100285190_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid2wK10QBeB9hhkSDn1gg76_Y7AYxuQescRTZJmdSyG3BNNk2cr_fYR3N1RpIAFzzbQFgf_eprz4PKE3AzVH9lr_vpjkFAjNO8JQ106rpvso_skn5U_ydhxkNi2kxdn2etGprF9z0ajp6x/s320/398368_443945372287245_1100285190_n.jpg" width="213" /></a></div>
<br />
<br />
The
list above requires little to no effort on your part, and each of them
has a unique way to expedite the body's natural healing processes.
Below are a couple of active recovery techniques that will also help
improve your performance:<br />
<br />
Sled Pushes<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
Sled Drags/Sled Pulls<br />
<a href="http://www.mobilitywod.com/">Mobility Drills</a><br />
<br />
Foam Rolling<br />
Stretching/Yoga<br />
<a href="http://www.atxjustbreathe.com/index.html">Pilates/Ki-Hara Resistance Stretching</a><br />
<br />
By implementing sound recovery techniques
over the past couple years, I have personally reaped the benefits of
increasing my totals over 250 pounds. My training programs have always
been solid. My nutrition is solid most of the time. The missing link
to increasing my own awesomeness was to make sure that my recovery was
programmed.<br />
<br />
Here is a sample week:<br />
<br />
<u>Sunday</u>-Upper Body training session, Lower body mobility work<br />
<u>Monday</u>-Lower Body training Session followed by a contrast shower<br />
<u>Tuesday</u>-Sled Drags and Foam Rolling<br />
<u>Wednesday</u>-Cryotherapy before an upper body training session<br />
<u>Thursday</u>-Ice Bath in the morning. Sprints at Lunch<br />
<u>Friday</u>-Lower Body followed by some Yoga<br />
<u>Saturday</u>-Complete Rest, Foam rolling and stretching<br />
<br />
I <u>guarantee</u> that, if you choose at least one of these modalities from each list per week, your performance levels and desired results will <b>increase</b>,
as will your awesomeness. All you have to do is program it. Remember
that the revolving cycle of fitness and performance is a proper training program, proper nutritional program, <b>AND</b> and proper recovery program.<br />
<br />
-Breaking Records Daily<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0tag:blogger.com,1999:blog-824809946888815735.post-73839725215033233602014-03-11T18:30:00.000-10:002015-08-05T10:37:13.959-10:00Eat Less Food - Gain More Fat<div dir="ltr" style="text-align: left;" trbidi="on">
Yup, there it is. I said it. I know it's hard for you to swallow,
just like all of the other calories that you have been restricting.
Does that bother you? It should. As previously mentioned in older
posts, our society is all about a fast pace and taking advantage of any
marketing gimmicks that will put more $$$ in our pockets. Have you
noticed that the healthier(in Mainstream Society's perspective=MSP) you
eat, the more expensive the food and the smaller the portion sizes.
With such an advanced education system, the only true progress that is
being made is deceptive marketing in the food and supplement industry.<br />
<br />
Lets Flashback about 70 years...<br />
<br />
<div style="text-align: center;">
<a href="http://www.zoeharcombe.com/2009/12/the-minnesota-starvation-experiment/"><span style="font-size: x-large;">ANCEL KEYS Starvation Research</span></a></div>
<br />
After
and in-depth study, 68 years ago, subjects were given less than 1600
calories a day. Read the research above to see just how detrimental it
was. Not only will the body find a way to survive, but there are also
multiple other physical and mental adverse effects to crash dieting, and
for some of you, just a lower calorie diet according to MSP. <br />
<br />
If we are so advanced and educated, then why would we continue to promote silly diets,
as well as eat too little to even fuel our brain, internal organs, and
our daily bodily functions. The answer: We want to look good, and
according to MSP and false marketing efforts, we buy into that Bull. As
a society we want things, yet we don't want to work for them. So, we
will look for an easy way. Unfortunately, there are individuals out
there that buy into the nonsense and will promote such things for
monetary gain without caring about the health and welfare of the
individual. It sounds like a rant. I assure you that it is not. It's
very frustrating that we are so smart yet so stupid.<br />
<br />
My life's gift is to help educate and improve the health and lifestyle of individuals with honesty and integrity.<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
What should you do?<br />
<br />
<span style="font-size: large;">1. </span> <span style="font-size: large;"><b>Eat more</b></span><br />
Notice
in the study above, that 1600 kcals wasn't enough for individuals to be
healthy, mentally or physically. Most crash and senseless diets are
well below that number. How does it feel to know that when you exceed
1200 kcals after starving below that for a period of time that the
excess calories will be more easily stored as fat than before that crash
diet even started. Check out <a href="http://www.amazon.com/Hardwired-Fitness-Revolutionary-Jump-start-Composition/dp/1591202760">Hardwired for Fitness, by Ivy and Portman</a>,
for years of quality research to support that statement. It is also a
great read for anyone wanting to live a balanced healthy lifestyle.<br />
<br />
Find
out what is required for your body to function daily and add nutrition
to support your activities. When you are below your baseline caloric
intake for long periods of time, our bodies will hang on to fat tissue
and prepare for starvation. Eating more and more often will help speed
the metabolic process and your body will start trusting you enough to
let go of some fat. <br />
<br />
Example: 1800 is a good number for
ladies as a base. Just remember that is a 110-120lb lady who doesn't
leave the bed all day long.<br />
<br />
<span style="font-size: large;">2.</span> <b><span style="font-size: large;">Eat Better</span></b><br />
<a href="http://en.paperblog.com/12-paleo-myths-eat-better-than-a-caveman-151138/">No that doesn't mean Paleo. How long did those people live?</a>
Did they have coffee(number #1 reason I could never claim to go
Paleo)? However, a paleo-like diet isn't too bad. To put it in
non-pretentious modern terms, eat leaner proteins, lots of fruits and
vegetable, and limit the amount of condiments as well as the amount of
foods that come in packages. There is a time and place for all food.
Consult a dietitian or other nutrition professional for real in-depth eating plans.<br />
<br />
<span style="font-size: large;">3. <b>Be Active Daily</b></span><br />
From exercising to "Simply" taking the stairs instead of the elevator when available can make a huge difference.<br />
<br />
<span style="font-size: large;"><b>4. Post Workout Nutrition is the most important meal of the day</b></span><br />
It's true. Breakfast is the second most, according the the <a href="http://www.wheaties.com/champions/john-ivy.aspx">world's leading research scientist</a>
in performance nutrition. Don't waste a training session by not
fueling your body properly and taking advantage of what you have just
done.<br />
<br />
<span style="font-size: large;"><b>5. Steer Clear of "Easy" Dieting</b></span><br />
Visalus, Medifast, SlimFast, Atkins, etc(there are literally thousands)<br />
<br />
Eat
real food. While these diets will produce the instant gratification
that MSP really looks for; most of the weight is a good ole colon
cleansing with lots of water weight being dropped from a restriction of
carbohydrates. If I remember correctly, 1lb of restricted carbs will
drop 3 more pounds of water. That's a four pound scale swing. Once you
put some real food back in your mouth, you're right back up there.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.alreadypretty.com/wp-content/uploads/2011/07/tumblr_lhnspaKnKY1qhauvbo1_500_large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.alreadypretty.com/wp-content/uploads/2011/07/tumblr_lhnspaKnKY1qhauvbo1_500_large.jpg" height="196" width="320" /></a></div>
<br />
<br />
<br />
<b><span style="font-size: x-large;">Train Hard, Eat Enough and Clean, and Recover Well.</span></b><br />
<br />
<span style="font-size: x-large;">With that combination, you will perform better, feel better, and Look better.</span><br />
<br />
-Breaking Records Daily<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0Austin, TX 78704, USA30.245672799999991 -97.76883579999997730.245672799999991 -97.768835799999977 30.245672799999991 -97.768835799999977tag:blogger.com,1999:blog-824809946888815735.post-57136106232675808112014-03-11T18:25:00.004-10:002015-08-05T10:37:20.995-10:00The Giants are STILL Sleeping<div dir="ltr" style="text-align: left;" trbidi="on">
No matter what event, game, or competition that you may be watching,
one certainty is that you definitely will cheer and be biased for
anyone/anything(including yourself) that you have participating the
event. One clear example that comes to mind is when the referee makes
the right call, yet it isn't in favor of your team. A judge may
red-light the depth of a squat that you feel that you bottomed-out on.
The umpire clearly didn't let the tie go to the runner. This happens
every day. <br />
<br />
As a professional and seasoned individual, one thing that I
pride myself on is being realistic, promoting realistic results, and
accepting and telling the facts regardless of who the horse is in the
race.</div>
Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0tag:blogger.com,1999:blog-824809946888815735.post-91161473132445279272014-03-11T18:22:00.003-10:002015-08-05T10:39:11.014-10:00Drink Your OWN Kool Aid<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
</div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="margin-left: 1em; margin-right: 1em;">
</div>
<br />
<div class="im" style="color: #500050;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcRESh71DQplBBOHO6z-Gd_qci0BAnw4F8Jlk5a95v7DDZMJexgS" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcRESh71DQplBBOHO6z-Gd_qci0BAnw4F8Jlk5a95v7DDZMJexgS" /></a></div>
There, I said it,
and I believe it. There are millions of people in this world, and
fortunately, none of us have the exact same genes, body types, or goals.
What is apparent in our American society is the increase in obesity.
On the flip side of that is the increase of businesses that are trying
to "make it big" by presenting false get-fit-quick schemes, training programs, and/or supplements *cough*Visalus*cough*.
Within the competition of those fitness and supplement companies are
individuals that will do anything and everything to make their
competitors look bad. Is it making the competition look bad if it's the
truth? What is the truth?<br />
<br />
As Jack Nicholson said in a Few Good Men,
"you can't handle the truth." <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
He
was correct then, and it is the exact mentality that lots of Americans
have. I won't throw statistics in here because 53% of all statistics
are made up.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEhXyDaTlwwkJTavVCbYoXBSrsAbqdpA-4j7f_YDXrqxfT6u38HLWVqT9-Sh_u-zsO6xoF-N3ETNcz-hI0ez5fTtJ-dKNGMfSiul6a-mRgglPDbl2GvMpfkdYZdUU6Lfys7-0d1TJFWEm6b2J9ROEEVR9JrtpjAzgdNO4ZVl67EmJgugBjHHQGwCW_ldOuQA0Qo82z1iC2E=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="53 Percent Of Statistics Are Made Up" border="0" src="http://www.superiorsilkscreen.com/17-63-large/53-percent-of-statistics-are-made-up.jpg" style="background-color: white;" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-size: large;">The
truth is that there are no get-fit-quick schemes, and if you are
drinking the kool-aid that someone else is mixing, make sure you have
done your own research on the ingredients. Here are 5 proven truths
below(of course there are more. we can't give all the secrets away at
once).</span><br />
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;">1. For optimal results, the trifecta of proper individualized training, proper individualized nutrition, and proper individualized rest/recovery must coexist.</span><br />
<div class="im" style="color: #500050;">
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">2.
Notice the use of the word training in the place of workout or
exercise. There is a difference. If you don't know the difference, you
may need to consult with a professional who does.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">3.
You go to the gym to build muscle. Fat is burned from the metabolic
processes and proper nutrition and proper recovery following your
training.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">4. <a href="http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts?cm_mmc=Newsletter-_-976598-_-07142012-_-AWHFitnessFaceOff-ReadMore" target="_blank">Resistance training will always produce better metabolic results over any "cardio" activity.</a></span><br />
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;">5.
Resistance training is the foundation for improved performance, whether
it's at home playing with your children or grandchildren, at work, on
the dance floor, on the field, or in the arena of choice. I'm sure
there is one area of your life that you want to make sure you perform at
your best.</span><br />
<br />
Now back to the kool-aid and the soap box that I'm about to get
on. After over 15 years of training experiences with a variety of goals
and atmospheres, I place my core value in the correct programming and
execution of the powerlifts(squat, bench press, deadlift). Does that
mean that all else is crap? Absolutely not. I can reach
my performance and fitness goals and help others reach their goals with
this solid foundation. All types of athletes and individuals have seen
and will continue to see performance progress with our training methods.
Is this for you? Who knows? It's up to you to find what ingredients(trainer, training styles, etc) belong in your kool-aid. <span style="color: red; font-size: x-large;"> </span><br />
<span style="color: red; font-size: x-large;"><br /></span>
<br />
<blockquote class="tr_bq" style="text-align: center;">
<span style="color: red; font-size: large;">Every Program Works, But Nothing Works Forever</span></blockquote>
<br />
Proper individual programming and <span style="color: #ffff33;"> </span>relevant
programming variations will allow an individual to continue to make
progress for years to come. I will not say that someone elses program
will not work, <i>although I may have thoughts that it is longevity proof, or not optimal.</i>
However, I just said above that everything works, but nothing works
forever. In this society, I applaud any and every individual that takes
a step to improving their health. It is our job as fitness
professionals to educate and provide that lifestyle change. Whether
it's crossfit, Lifetime Fitness, golds gym, or one of the many other personal trainers in the country, there is a step in the right direction(note <a href="http://www.youtube.com/watch?v=qBRG4RkE51Q" target="_blank">planet fitness</a>
will be omitted due to their policy against hard training). We would
like a more fit and less obese America. Unfortunately, it took us years
to get that title of the most obese nation, and Im afraid that it may
take years to challenge and remove that label.<br />
<br />
<span style="color: red;"><b>"
The journey of a thousand miles begins with one step."-Lao Tzu </b></span><br />
<br />
Once the step is taken, then it's easy to dominate life with consistent proper training, proper nutrition, and proper recovery. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="yj6qo ajU" style="cursor: pointer; margin: 2px 0px 0px; outline: none; padding: 10px 0px; width: 22px;">
<br /></div>
<div class="im adL" style="color: #500050;">
Have and promote core values. List all of your ingredients on the label before pushing others to drink-up.<br />
<br />
<span style="font-size: large;">Our
ingredients are consistent and practical programming with a huge dose
of education, experience, effectiveness, and efficiency</span>.<br />
<br />
Instead
of belittling other programs, we will celebrate an individuals journey
to fitness, and help others mix their own koolaid. <u><b>We are fortunate to be able to expand and open another location. This was made possble through clients that are committed to making a lifestyle change</b></u>.
Instead of celebrating the grand opening of another fast food
restaurant, we will celebrate another step towards America getting fit. It's a great feeling driving into work and seeing 6
gym/personal training studios within 4 blocks. <br />
<br />
<br />
<b>"Breaking Records Daily"</b><br />
<span style="color: #888888;"><span style="font-family: arial, sans-serif; font-size: 13px;"></span></span></div>
</div>
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2Fwww.superiorsilkscreen.com%2F17-63-large%2F53-percent-of-statistics-are-made-up.jpg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/proxy/AVvXsEhXyDaTlwwkJTavVCbYoXBSrsAbqdpA-4j7f_YDXrqxfT6u38HLWVqT9-Sh_u-zsO6xoF-N3ETNcz-hI0ez5fTtJ-dKNGMfSiul6a-mRgglPDbl2GvMpfkdYZdUU6Lfys7-0d1TJFWEm6b2J9ROEEVR9JrtpjAzgdNO4ZVl67EmJgugBjHHQGwCW_ldOuQA0Qo82z1iC2E=" -->Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0Austin, TX 78756, USA30.3248256 -97.73895429999998930.3248256 -97.738954299999989 30.3248256 -97.738954299999989tag:blogger.com,1999:blog-824809946888815735.post-39952547510163898382014-03-11T18:16:00.000-10:002015-08-05T10:39:58.993-10:00Why Are We so Fat?<div dir="ltr" style="text-align: left;" trbidi="on">
Are we uneducated or flooded with mass deception of marketers? Are
the marketers actually deceiving us, or are they just not telling the
whole story? The answer is all of the above.<br />
<div>
<br /></div>
<div>
We make sure that each client is educated and
that they understand the difference in realistic results and those
results on magazine covers. We do not advocate the "get fit quick"
schemes that are present and popular throughout mainstream society. We
promote healthy lifestyle changes that are consistent and meaningful.</div>
<div>
<br /></div>
<div>
Personally,
I have been to the dark side and attempted some yo-yo diets. As a
300+lb individual, I obviously wanted to do whatever it took(whatever
they<marketers etc="" supplement="">
said it took) to lose weight and not be obese. I have been as small as
217. It has taken years of experience and proper education to understand
and accept the reality of what fitness looks like and how to reach and
maintain it.</marketers></div>
<div>
<br /></div>
<div>
After reading through a plethora of relevant research by Dr. Robert <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Portman</span>
and Dr. John Ivy, some of which is included in their book, "Hardwired
For Fitness", it is no surprise that 20/20 aired their recent segment</div>
<div>
<br /></div>
<div>
<a href="http://abc.go.com/watch/2020/SH559026/VD55202007/2020-511-losing-it-the-big-fat-trap">http://abc.go.com/watch/2020/SH559026/VD55202007/2020-511-losing-it-the-big-fat-trap</a></div>
<div>
<br /></div>
<div>
To
save you a little time, here is a brief connection of the two. Yo-yo
dieting will produce more fat gain than fat loss in the long run. Notice
I said fat gain, not weight gain. When we restrict(below <span class="blsp-spelling-error" id="SPELLING_ERROR_1">RMR</span>-Resting
Metabolic Rate) from our diet, we will actually store excess calories
as fat more efficiently because we have slowed our <span class="blsp-spelling-error" id="SPELLING_ERROR_2">RMR</span> down. One thing that we do take from our <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Paleo</span> ancestors is the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">genetic</span>
coding. We are designed to adapt and grow to "weather" the
circumstances. If we are designed to adapt and grow, why are we trying
to wither away and shrink? Mainstream society says that it is popular
and accepted to be thin. On the other hand, it is also very popular to
perform at high levels(ex: professional athletes).</div>
<div>
<br /></div>
<div>
<blockquote class="tr_bq">
<span style="font-size: large;">The easy scapegoat for obesity and childhood obesity is fast food. I'm going to step outside of that box and throw a <span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">curve ball</span>.
I believe that it actually has very little to do with fast food and
everything to do with the pace and advancements in technology in our
society. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_6">Fast</span>
paced society equals more stress, more time spent behind the desk, more
work, less daily activity, higher cortisol levels, and less sleep. Kids
and adults alike are not moving daily. Yes, we live in the most
exercised, bodybuilding, <span class="blsp-spelling-error" id="SPELLING_ERROR_7"><span class="blsp-spelling-error" id="SPELLING_ERROR_4">powerlifting</span></span>, <span class="blsp-spelling-corrected" id="SPELLING_ERROR_8">Pilate's</span>, yoga, and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_9">cross fitting</span>
nation.So, why are we so obese? We don't move daily. We exercise 1-4
days a week, yet there are seven days a week. Our lifestyles aren't as
active. We sit in offices, in vehicles, on planes, in meetings, or at
home. Do we not need rest days? Of course you do. From training, not
life. Therefore, with all of this random exercising and dieting, we are
losing only to gain it back if we do not adapt to an active lifestyle.
Does that mean that exercise is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_10">contradicting</span>?
Absolutely not. It means that you should get off of your rear-end and
do more throughout the day everyday so that exercise can be super
beneficial. Once that takes place, your healthy eating decisions and
exercise routines will present the most optimal results.</span></blockquote>
</div>
<div>
<br /></div>
<div>
Therefore,
we are a fat nation because we have inactive lifestyles. When you add
processed, fast foods and a manipulative food and supplement industry,
the results are exactly what you see; Realistically Unreal.</div>
<div>
<br /></div>
<div>
-Forward in Fitness</div>
</div>
Anonymoushttp://www.blogger.com/profile/16811991554984466733noreply@blogger.com0Austin, TX 78756, USA30.3248256 -97.73895429999998930.2974121 -97.779294799999988 30.352239100000002 -97.69861379999999