Today’s 10 tips of fitness May 30th 2013
1.) Do you live in the Bay Area? If so get some water this week it will be hot out!
2.) How is your nutrition? Keep a food log for a month and see if your getting better results. On your food log, make sure your getting veggies every meal, yes even for breakfast.
3.) Throw in an interval training twice a week, this can be done on the treadmill, stairmaster, elliptical, or at your house walking in place then running in place.
Start of with 30 seconds as hard as you can go for 30 seconds, then slow pace for 1 min. Do this for 20 minutes. This is a great challenge for your heart and your burning more calories in a shorter amount of time. If you feel faint, stop!
4.) B kind to yourself.
5.) Is your goal is to loose weight? be patient, it’s going to come off if you change your lifestyle, it could take 6 months to a year. This is not long, it seems like an eternity, we want to look in the mirror and see a different body, it will happen, just stick with it, cut out sugar, and processed foods.
6.) incorporate a rotator cuff warm up (light weight) at least once a week, this is a great preventative, this is the core of the shoulder, it needs to be stable like the core of the body.
7.) Salt bath, salt bath, salt bath.
8.) What is your breakfast like? Cereal? I would throw that out, it’s not good for you, processed and a long shelf life = not whole food.
9.) If your training 2 days a week This is maintenance, 3 and 4 days a week you. Will be getting results.
10.) Never give up, Never.
Today’s 10 tips of fitness April 22nd 2013
1.) Do you live in the Bay Area? get out and enjoy this weather! Wow, it is bananas nice!
2.) How many days a week are you training at the moment? If your trying to reach some goals by summer, ah-hem, then you can train 4-5 days a week, just don’t over do it! Get in a circuit training every other day, not more then 45 minutes, you don’t need to be in the gym training for hours. Smarter not harder. Remember next year to get your training in at the begging of the year, not in the middle of the year. It can take 6 months to a year to meet your goals.
3.) How is your food log? That accountability is so great for meeting goals. There are so many apps out there, or just write it down in a note pad.
4.) Don’t forget to warm up before you train, get the nervous system and your muscles warm, simple static stretches then resistance training.
5.) Do your cardio after your workout, save your sugar levels for your cardio.
6.) Find a gym buddy, it will motivate you and you will get better results.
7.) How is your veggie intake? I say every meal, eat your veggies, it’s our liquid drain-o it gives us nutrients, great for our skin.
8.) Plan your workout before you arrive, Monday chest and back, Wednesday arms and shoulders, Friday legs. Time is precious. Make the best of your time.
9.) Are you showing up two or three days a week in your workouts? you should be getting results, 4 days your an animal. Your maintaining when you train 1-2 days a week, we need to use our muscles, muscle burns fat, and resistance training, helps with bone density. Keep your nutrition clean, whole foods, if he shelf life is more then two weeks it’s probably not real food.
10.) NEVER GIVE UP! Never.
Today’s 10 tips of fitness. May 20th 2013.
1.) How is your high intense interval training? This is a great way to challenge the heart, get your cardio done in just 20 minutes. Your fast run, stairmaster, or jump rope will be 20-40 seconds long, followed by a one minute sllllllloooooow pace, then repeat for the full 20 minutes. (If you feel light headed or faint, stop.)
2.) prepare before you workout. Pack a light snack, a piece of fruit and some almonds, this way you can feed your body quickly after your workout, your depleted, calories going in and calories going out. Whole food. Not powder.
3.) drink water, all day and night.
4.) buy a foam roller, roll your whole body. Myo facia release. This is like having a massage therapist. Best $20 bucks you can spend.
5.) fitness tip: 20 air squats, 20 push ups, 20 upright rows, 20 sit-ups. Do two or three rounds, drink water at the begging of each set for a quick rest.
6.) nutrition tip: look up alkalizing foods, and eat them.
7.) Rest, Rest, Rest, Rest, you can over train.
8.) buy a jump rope, it’s easy to carry, you can bring it on a trip, or to the gym, or use it at home. Great way to get your heart rate up and burn some calories.
9.) people always ask, how do I get a six pack? I tell them, “they are made in the kitchen, it’s all about nutrition and cardiovascular training”
10.) never give up! Never.
Today’s 10 tips of fitness. March 18th. 2013
1.) How is your cardiovascular training? We should get our heart rate up for at leas 20 minutes 3 times a week. This could be a brisk walk, jump rope for 5 minutes, run for 5 minutes, bike for five minutes, mix up each thing five minutes each.
3.) eat breakfast. So many clients show up and they have not eaten, and they have been up for a few hours. We are breaking a fast.
4.) take a salt bath
5.) get your rest, it is just as important as your workout.
6.) set new goals.
7.) take the stairs.
8.) put your mind into it, get an idea of your workout before you enter the gym or the park, don’t wast time, you only need 45 minutes to an hour to workout.
9.) He who is not courageous enough to take risks will accomplish nothing in life. Muhammad Ali.
10.) Never give up, Never.