Tag Archives: free fitness tips.

Get out of your comfort zone. 

20 Sep

Looking for results?

Step out of the same routine you have been doing. What does that look like? Adding interval training or eating cleaner, less processed foods, doing full body circuits at least two or three times a week.

Prepare for your workout. Have the proper nutrition before you step on the floor and have the proper nutrition waiting for you when your done. Remember food is fuel, we get our energy from food, don’t think of it as the enemy, when your getting n proper nutrition you will have a better recovery and more energy.

Write up your workouts for the week, keep a log of what your workouts are going to be and mix it up every week, keeping track of your workouts will help you get out of that rut and it will help you get the results your looking for.

Have a great workout!

Move better feel great!

-Ace

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Fitness tip on a Monday.

10 Mar

Today’s fitness tip: slow down and remember to breath. Have a great day. AMF

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Today’s 10 FREE tips of fitness.

4 Nov

today’s 10 tips of free fitness

November fourth 2013!

1.) Drink water first thing in the morning. We get so dehydrated at night. when we get up, most of us put coffee in our system first thing, try water then coffee.

2.) How is your breakfast? Get your healthy fats and veggies in there. Eat the whole egg. That yolk is good for your brain.

3.) what’s your motivator? A workout buddy? A music mix? An app? Find something that will get you motivated, that could be setting a goal for either numbers/ measurements for your body or numbers on any cardio machines or how much weight your lifting, how many pull ups or push ups you can do? Keep a log.

4.) Make gratitude list. Things your grateful for, it helps set the tone for the day or before bed.

5.) Only we, you, or I can really can change the way we think. Look in the mirror and say ” I am great, I am doing a good job”

6.) Are you tired of hearing yourself say the same thing over and over? Remember we effect everyone around us, responsibility.

7.) GRASS FED BEEF, GRASS FED BEEF, GRASS FED BEEF, GRASS FED BEEF, GRASS FED BEEF!

8.) Keep working on your rotator cuff muscles, they need to get strong before we can get in heavy chest, also improves posture! Keep it light. This is what I like to call a pre-hab thing.

9.) batch cook, get at least a pond and a half of all,of your meats, stock your freezer, this way you will, have enough for a few meals. Save money at lunch.

10.) NEVER GIVE UP!

Ace

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Today’s 10 tips of fitness

11 Sep

Today’s 10 tips of fitness Wednesday September 11th

1.) Never forget

2.) Take the stairs

3.) Drink water all day

4.) Be kind to yourself

5.) Remember who’s boss

6.) Look in the mirror and say “I am beautiful”

7.) Our lives can change if we make different decisions, only you can change old habits.

8.) Set the tone for the day, wake up make your bed, tell yourself “it’s going to be a great day.

9.) Take the stairs

10.) Never give up, NEVER

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Today’s 10 tips of fitness. Monday December, 17th, 2012

17 Dec

Today’s 10 tips of fitness. Monday, December 17th, 2012.

1.) if you live in the Bay Area like me, stay dry. Get to the gym or a home workout. Training in the rain is not a good time.

2. Be Kind To Each Other

3.) lunch: Brussel sprouts sautéed in ghee and garlic, with grass fed ground beef, yams.

4.) how is your gratitude list?

5.) there are so many great workout DVDs out there, I find them used at second hand stores all of the time, Jane Fonda can make you sweat, so can any other of those cheesy videos out there, pick one up some time and check it out, also great if your not able to get to the gym or if the weather is to bad for outdoor training.

6.) if your tired take a nap, or get some nutrition for some fuel.

7.) try to stand when you can, at the coffee shops there are often tall areas to sit at where you have a stool to sit on, try standing, i did it the other day when I was at my local coffee shop doing some work, it was great, my knee pain was gone.

8.) this is a great website for fitness tips and ideas about working out and more, increasing flexibility and core strength. http://www.coreperformance.com

9.) don’t hide, get out there and let yourself be seen, call a buddy, reach out for a workout! Do your thing!

10.) Never Give Up!

Ace

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Today’s FREE 10 tips of fitness. December 7th, 2012

7 Dec

Today’s 10 tips of fitness. Friday December 7th.

1.) how are your knees? Try foam rolling your legs, glutes (butt) IT band, and I mean all leg muscles, our legs are contracting when we walk, so they are tight. Get your quads, hamstrings, IT band and glutes. Lets see if this will give your knees some relief.

2.) today’s snack: yams and almonds

3.) you need to hold your stretches for a minimum of 45 seconds, we get tight, the older we are the tighter we are, are muscles have been contracting for many years, when we are walking we are contacting our legs, when we are sitting our lower back and hips get tight. Average person sits for 14 hours a day. Back pain is usually from tight muscles and a weak core, unless you have an injury. When we are sitting the ilopsoas which connects to the lower back is contracting when we sit.

4.) do you get to go to the farmers market? If you live in the Bay Area like I do, we have one almost every day of the week. Support the local farmers and eat what is in season. Whole foods, and we know who make them, where there coming from.

5.) I want you to think about the horizontal plan of the body. The saggital plane of the body is what we are in when we are walking and biking. The horizontal plane is side stepping, arms out shoulder blades together. Watch your knees in the side stepping lateral movements. This will fire up your medial glutes, which we need.

6.) try almond milk instead of milk in your coffee, paying attention to dairy.

7.) pause……

8.) fitness challenge today: foam roll and stretch. If you don’t have a foam roller get one, or put it on your gift list.

9.) how is your posture doing? I talk a lot about medial rotation. Are your shoulders rolling in to the mid-line of the body? This can be corrected if we catch it early, our pec muscles are tight, amongst some of the other muscles in your upper body. Try and get your shoulder blades to come together when training. Heart and sternum out. I will have a great video up soon on some FREE tips on a few movements to help with this.

10.) it’s all you! Never and I mean never give up, you are so with it.

Ace

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Today’s 10 tips of fitness. December 6th, 2012

6 Dec

Today’s 10 fitness tips. Thursday December, 6th.

1.) slow down when eating, chew your food. ( I wrote this one last night, while eating dinner with a shovel)

2.) how is the lemon water I suggested? Remember, this is a great way to get that PH balance up, we want more alkalizing foods, lemons is high on the list, that’s why I say first thing in the morning.

3.) self care = self love

4.) fitness can take care of the stress around us. We can get our heart rate up anyplace. When your done working out, you will feel better, make the time. this can be 10 minutes, again TIME is something we ALL need more of, we have a baby, we have a bay and work, we have a kid, work, and a relationship, you name it there is not enough time. I will suggest you schedule it like a dentist appointment or a therapy appointment. We can make the time. It can be a 15 minute workout. Lets see if we can do it.

5.) today’s challenge no wheat, or sugar.

6.) today’s snack, almond butter and apples with lemon water.

7.) dinner: cook chicken in coconut oil, sweet potato, kale (cook in a table spoon of bacon fat)

8.) look in the mirror and say “I am great!”

9.) today’s fitness challenge : walk 1 minute, jog 30seconds, sprint 30 seconds, repeat for 15 minutes. This can be done at home (running in place) outside, or on a treadmill. Good luck.

10. NEVER GIVE UP! This is your life, move better and feel great.

Ace

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