“I can’t eat that. I’m on a diet!”
“It’s your BIRTHDAY! I’m sure you can have a slice of cake as a reward for all your hard work!”
“That’s EXACTLY why I CAN’T have that slice of cake!”
“Suit yourself... but you have been losing weight for five years, straight. You look better and better with each passing month!”
“Thank you, but I need to lose more! I need to...”
Do you have friends, family members, or co-workers with “motivation” that seems to limit their enjoyment of social activities and daily life?
Does the phrase “This cupcake is going to require an extra hour of cardio this week!” sound familiar to you?
The most motivated and diligent of persons may lose sight of the “big picture” at times. We must remember that fitness is only a part of your fast-paced, busy, active life... Fitness should never overtake the important aspects of your life (and leisure): family, friends, work, and having an active social life!
We strive for balance and symmetry not only in our bodies, but in our lives, as well. You balance your cardio with your weight training. You balance your clean and healthy foods with your slightly less nutritious, comfort foods. You balance your hard work in the weight room and cardio deck with enjoying a night on the town over the weekend or a relaxing 10-day vacation to some exotic location.
Don’t lose sight of the big picture. Don’t let “calories in vs. calories out” rule your life. Don’t let the weight on the bench press deter you from having a nice dinner with your spouse, regardless of the nutritional value.
We strive for balance.
Do you?
Monday, October 24, 2011
Wednesday, September 14, 2011
Are you or someone you love afflicted with Gluteal Atrophy Syndrome?
In order to achieve the ideal physique and body weight we must make efficient use of the three important aspects of physique recompositioning: Weights, Cardio, and Nutrition.
How many “cardio bunnies” do you know?
They diet pretty strictly and perform cardio religiously, but there is NO such thing as weight training or dietary “splurging” in their regimen! You can identify “cardio bunnies” by their distinct lack of hamstring and glute development… Basically, they run their butts off since they have no “reason” to have posterior thigh muscles (proper protein intake and weight training stimulation).
They run and run and run and switch it up by jumping on the Elliptical or StepMill for a few minutes… They shrink and shrink, but they still look like their former selves, only in a smaller version. They are still somewhat flabby and “soft”, but they are skinny. So, it makes it all OK!
Exactly how healthy is that?
What sounds better to you: fitting into size 2 jeans (if you’re 5’1” or shorter) but still having jiggly-wiggly arms and thighs OR fitting into a size 4 dress because your toned, muscular thighs need a little more wiggle room?
Would you rather be a skinny-mini girl in the smallest size you have ever worn or would you rather turn heads with your athletic arms and toned stomach while wearing just one size bigger than you imagined?
Think about that for a second, “bunnies”, before you hop on the treadmill for your 6 mile jog!
On the flip-side…
Maybe you know a few “meatheads” who NEVER perform cardio, because they don’t want to “waste calories” that could be used for growing!
When you ask a guy what muscles they would like to increase in size/definition, 9 times out of 10, the chest, arms, and abdominals will be mentioned!
Guys, think about this for a second: If you build up your muscles in the weight room and you can obviously tell that you are muscular, why wouldn’t you want to shed the body fat that obscures your well-built physique?
Cardio not only has a positive effect on body fat loss, it also has a positive effect on muscle gain. Muscle grows better in a lean physique, one that has been “ramped up” by intense weight training, proper nutrition and supplementation, and regular cardio throughout the week!
The 3 principles of physique recompositioning apply to all bodies, no matter the type and no matter the goal. Weight training, cardio, and proper nutrition should be across the board. The only difference is the amount of weight used and the amount of food eaten. The Laws of Physics (calories in vs. calories out, via weight training and cardio) don’t bend just because you want to fit into a size 0 dress or own a pair of 20” guns!
Don’t neglect one aspect of your 3-legged fitness stool! Take away one of those legs and your stool will topple over. Lean too much on one stool, and that leg will buckle right out from under you!
Think about that for a second, "bunnies"...
How many “cardio bunnies” do you know?
They diet pretty strictly and perform cardio religiously, but there is NO such thing as weight training or dietary “splurging” in their regimen! You can identify “cardio bunnies” by their distinct lack of hamstring and glute development… Basically, they run their butts off since they have no “reason” to have posterior thigh muscles (proper protein intake and weight training stimulation).
They run and run and run and switch it up by jumping on the Elliptical or StepMill for a few minutes… They shrink and shrink, but they still look like their former selves, only in a smaller version. They are still somewhat flabby and “soft”, but they are skinny. So, it makes it all OK!
Exactly how healthy is that?
What sounds better to you: fitting into size 2 jeans (if you’re 5’1” or shorter) but still having jiggly-wiggly arms and thighs OR fitting into a size 4 dress because your toned, muscular thighs need a little more wiggle room?
Would you rather be a skinny-mini girl in the smallest size you have ever worn or would you rather turn heads with your athletic arms and toned stomach while wearing just one size bigger than you imagined?
Think about that for a second, “bunnies”, before you hop on the treadmill for your 6 mile jog!
On the flip-side…
Maybe you know a few “meatheads” who NEVER perform cardio, because they don’t want to “waste calories” that could be used for growing!
When you ask a guy what muscles they would like to increase in size/definition, 9 times out of 10, the chest, arms, and abdominals will be mentioned!
Guys, think about this for a second: If you build up your muscles in the weight room and you can obviously tell that you are muscular, why wouldn’t you want to shed the body fat that obscures your well-built physique?
Cardio not only has a positive effect on body fat loss, it also has a positive effect on muscle gain. Muscle grows better in a lean physique, one that has been “ramped up” by intense weight training, proper nutrition and supplementation, and regular cardio throughout the week!
The 3 principles of physique recompositioning apply to all bodies, no matter the type and no matter the goal. Weight training, cardio, and proper nutrition should be across the board. The only difference is the amount of weight used and the amount of food eaten. The Laws of Physics (calories in vs. calories out, via weight training and cardio) don’t bend just because you want to fit into a size 0 dress or own a pair of 20” guns!
Don’t neglect one aspect of your 3-legged fitness stool! Take away one of those legs and your stool will topple over. Lean too much on one stool, and that leg will buckle right out from under you!
Think about that for a second, "bunnies"...
Friday, September 2, 2011
Check out Melinda's Blog Post This Week:
We all get injured at some point during our fitness journey. Check out Melinda Prince's blog post this week about injury prevention and treatment. Click here to read!
Thursday, September 1, 2011
The New Group X Schedule Is Here!
The 360 Fitness Group X Schedule has been updated on our website.
The New Group X Schedule goes into effect September 5, 2011 and will go through the end of the year!
Check it out, pick your poison, and find your NEW FAVORITE CLASS, today!
The New Group X Schedule goes into effect September 5, 2011 and will go through the end of the year!
Check it out, pick your poison, and find your NEW FAVORITE CLASS, today!
Sunday, August 14, 2011
It's Ok To Dwell On The Past
As far as health and fitness goes, I am definitely older and wiser. As far as health and fitness goes, I have come a long way. The question arises, though. Is it ever acceptable to dwell on the past?
Yes, it most certainly is acceptable.
We must look into our own past and remember the reason we decided to make a change. What caused you to stop and say to yourself, “I need to lose weight!” or “My arms would look better with 1 to 2 more inches of muscle on them!”?
Every single person that you see in the weight-room or Cardio Theater with a glazed look on their face has forgotten their reason. They must be reminded. WE must be reminded! With every single weight-training workout or cardio session, we are striving to overcome that past turmoil that caused us to incorporate Fitness into our lives on a more regular basis.
There is not always an epiphany or sudden realization that we need to change something. Sometimes, it is an ever-increasing awareness that something is amiss. Then, one day, it dawns on us: NOW is the best time to make a change.
“That belt has felt snug for the LAST TIME!”
“Those stairs have drained our energy for the LAST TIME!”
“Those Christmas decoration boxes have felt heavy for the LAST TIME!”
Remember, when you last uttered those words? Has it been so long that now weight-training and cardio are just chores that can be done another time, like mowing the yard and cleaning out your closet?
We need to dwell on the past. We need to re-introduce ourselves to the reasons we started on this path in the first place. Pull out those pants that accentuated the 5 to 7 pounds of bodyf at that WAS around your midsection. Go back to that staircase at your place of employment that had you gasping and fighting for air BEFORE you ran those 2 half-marathons and 1 full marathon. Take out that sweater that you always wore whenever you felt “too fat” or “too big” to wear a thinner and tighter shirt.
Remember where you have been. It will remind you how far you have come...
Yes, it most certainly is acceptable.
We must look into our own past and remember the reason we decided to make a change. What caused you to stop and say to yourself, “I need to lose weight!” or “My arms would look better with 1 to 2 more inches of muscle on them!”?
Every single person that you see in the weight-room or Cardio Theater with a glazed look on their face has forgotten their reason. They must be reminded. WE must be reminded! With every single weight-training workout or cardio session, we are striving to overcome that past turmoil that caused us to incorporate Fitness into our lives on a more regular basis.
There is not always an epiphany or sudden realization that we need to change something. Sometimes, it is an ever-increasing awareness that something is amiss. Then, one day, it dawns on us: NOW is the best time to make a change.
“That belt has felt snug for the LAST TIME!”
“Those stairs have drained our energy for the LAST TIME!”
“Those Christmas decoration boxes have felt heavy for the LAST TIME!”
Remember, when you last uttered those words? Has it been so long that now weight-training and cardio are just chores that can be done another time, like mowing the yard and cleaning out your closet?
We need to dwell on the past. We need to re-introduce ourselves to the reasons we started on this path in the first place. Pull out those pants that accentuated the 5 to 7 pounds of bodyf at that WAS around your midsection. Go back to that staircase at your place of employment that had you gasping and fighting for air BEFORE you ran those 2 half-marathons and 1 full marathon. Take out that sweater that you always wore whenever you felt “too fat” or “too big” to wear a thinner and tighter shirt.
Remember where you have been. It will remind you how far you have come...
Wednesday, July 27, 2011
GO JESSICA!
The Spring Makeover Challenge was a huge success! 2011 has been our most successful year for the contest (until next year, of course)!
Keep your ear to the ground for next year’s Spring Makeover Challenge. More information coming soon!
We would like to congratulate the Grand Prize Winner, Jessica Clark, on her amazing results!
Jessica accomplished her results through hard work, dedication, and a little help from her SMC Team Captain Johnny Barrera and About Face Boot Camp!
She will be going to San Antonio with her Grand Prize, an American Express gift card worth $500!
Hard work really DOES pay off! Let’s see what dividends next year’s Spring Makeover Challenge will yield!
Congratulations, again, Jessica. We hope you have a GREAT time in good ol’ San Antonio!
Tuesday, July 26, 2011
All About Protein
One of the first questions usually thrown at Fitness Experts is: "How much protein should I be getting every day?"
That's a GREAT question, and it lays the foundation for a very good diet plan and mindset.
Protein is one of the most important macronutrients (the others being fat and carbohydrates) that the body requires.
Up to to certain point, the body can go without much healthy or saturated fats or carbohydrates and fiber, but protein is essential for a variety of processes including: individual cell regeneration and repair (the growth and recovery of muscle cells and fibers), energy supply (through a process called gluconeogenesis), and the added benefit of increasing the metabolism when digested.
The calculation of protein required can be done one of two ways. The "medical way" and the "fitness way"...
Unless we have a predisposition to kidney stones or pre-existing injuries or conditions, we can rest assured that taking in "a lot" of protein will NOT affect our kidneys or harm them in any way.
While increased protein intake, "high protein" to the medical experts, will cause an increase in kidney function and output, there is nothing to say that this is a negative effect (unless otherwise noted by an experienced nephrology specialist or health practitioner, of course).
The "medical way" of calculating protein (going by the Recommended Dietary Allowance) would leave us with anywhere from 40-60 grams of protein a day. That's an average of 6-8oz. of cooked chicken througout the ENTIRE DAY!
Any hardworking gym-goer will tell you that 8oz. will only constitute an average of 1-2 meals out of the 5-6 that should be eaten!
Take this excerpt from LowFatDietPlan.org
"How Much Protein Do We Need?
We require protein at every stage of life, in order for our body to function adequately. Proteins are a significant component of cells, including bone and muscle. It is required for immunity, development, and growth to ward off infection, disease, and defend the body from illness.
“The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake – anywhere from 10% to 35% of total calories – for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day.” However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week."
Here is the "fitness way" of calculating your protein intake (which we have seen reshape bodies time and time again, a case of laboratory facts vs. working experience):
For those looking to drop bodyfat while maintaining Lean Body Mass (and increasing it slightly):
0.75 - 1 gram of protein per pound of Lean Body Mass (depending on how often and how intensely we weight train)
That allows us to "feed" the muscle we do have enough nutrients in order to maintain its current size while dieting down and trying to strip body fat. The more frequently we weight train and the stronger we are will determine what end of the spectrum we are in regards to 0.75 - 1g per pound of LBM.
For those looking to gain Lean Body Mass while maintaining/reducing body fat slightly, we will employ a more copious amount of protein:
1.25 - 1.5 grams of protein per pound of Lean Body Mass.
That does seem like a lot, doesn't it? Well, it takes a tremendous amount of food to put on muscle, regardless of gender. It CAN be slightly uncomfortable eating that much protein, in addition to the specific amount of carbohydrates and fat that we may need in order to reach our end goal.
In order to calculate our Lean Body Mass, you would need to calculate how much body fat you have on your person. Body fat can be tested through hydrostatic weighing (universities and clinics), electrical impedance (Tanita scales, hand-held tools, etc.) or caliper testing. The latter two options are the more often used. Your body fat can be checked at 360 Fitness by either option, apart from hydrostatic weighing, by any Customer Service Rep/Manager or Personal Trainer by appointment.
Let's put the formulas into action...
Let's say a person is 190lbs. at 20% body fat. That would put his/her LBM at 152lbs.
If he were to try to lose weight through weight training and cardio 4-5 times a week, we would err on the higher end of the spectrum for protein intake. He would take in 152g of protein a day (for this gentleman, in particular).
If the weight training was not as frequent (which it SHOULD be), we would stick to around 115 - 120g of protein a day.
If that same person were trying to put on muscular weight while maintaining/lowering body fat, we would stick to 190 - 230g of protein per day.
It's as easy as that... Now, that's just a starting point. You should meet with your Fitness Coach to manipulate the macronutritients to make sure we are not deficient in any area and that we are progressing with the weight loss/gain in a safe and effective fashion.
Now, go forth... Bake chicken, sear tuna, and grill steaks!
Give us your feedback, and let us know how YOUR protein intake has changed after reading this!
That's a GREAT question, and it lays the foundation for a very good diet plan and mindset.
Protein is one of the most important macronutrients (the others being fat and carbohydrates) that the body requires.
Up to to certain point, the body can go without much healthy or saturated fats or carbohydrates and fiber, but protein is essential for a variety of processes including: individual cell regeneration and repair (the growth and recovery of muscle cells and fibers), energy supply (through a process called gluconeogenesis), and the added benefit of increasing the metabolism when digested.
The calculation of protein required can be done one of two ways. The "medical way" and the "fitness way"...
Unless we have a predisposition to kidney stones or pre-existing injuries or conditions, we can rest assured that taking in "a lot" of protein will NOT affect our kidneys or harm them in any way.
While increased protein intake, "high protein" to the medical experts, will cause an increase in kidney function and output, there is nothing to say that this is a negative effect (unless otherwise noted by an experienced nephrology specialist or health practitioner, of course).
The "medical way" of calculating protein (going by the Recommended Dietary Allowance) would leave us with anywhere from 40-60 grams of protein a day. That's an average of 6-8oz. of cooked chicken througout the ENTIRE DAY!
Any hardworking gym-goer will tell you that 8oz. will only constitute an average of 1-2 meals out of the 5-6 that should be eaten!
Take this excerpt from LowFatDietPlan.org
"How Much Protein Do We Need?
We require protein at every stage of life, in order for our body to function adequately. Proteins are a significant component of cells, including bone and muscle. It is required for immunity, development, and growth to ward off infection, disease, and defend the body from illness.
“The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake – anywhere from 10% to 35% of total calories – for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day.” However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week."
Here is the "fitness way" of calculating your protein intake (which we have seen reshape bodies time and time again, a case of laboratory facts vs. working experience):
For those looking to drop bodyfat while maintaining Lean Body Mass (and increasing it slightly):
0.75 - 1 gram of protein per pound of Lean Body Mass (depending on how often and how intensely we weight train)
That allows us to "feed" the muscle we do have enough nutrients in order to maintain its current size while dieting down and trying to strip body fat. The more frequently we weight train and the stronger we are will determine what end of the spectrum we are in regards to 0.75 - 1g per pound of LBM.
For those looking to gain Lean Body Mass while maintaining/reducing body fat slightly, we will employ a more copious amount of protein:
1.25 - 1.5 grams of protein per pound of Lean Body Mass.
That does seem like a lot, doesn't it? Well, it takes a tremendous amount of food to put on muscle, regardless of gender. It CAN be slightly uncomfortable eating that much protein, in addition to the specific amount of carbohydrates and fat that we may need in order to reach our end goal.
In order to calculate our Lean Body Mass, you would need to calculate how much body fat you have on your person. Body fat can be tested through hydrostatic weighing (universities and clinics), electrical impedance (Tanita scales, hand-held tools, etc.) or caliper testing. The latter two options are the more often used. Your body fat can be checked at 360 Fitness by either option, apart from hydrostatic weighing, by any Customer Service Rep/Manager or Personal Trainer by appointment.
Let's put the formulas into action...
Let's say a person is 190lbs. at 20% body fat. That would put his/her LBM at 152lbs.
If he were to try to lose weight through weight training and cardio 4-5 times a week, we would err on the higher end of the spectrum for protein intake. He would take in 152g of protein a day (for this gentleman, in particular).
If the weight training was not as frequent (which it SHOULD be), we would stick to around 115 - 120g of protein a day.
If that same person were trying to put on muscular weight while maintaining/lowering body fat, we would stick to 190 - 230g of protein per day.
It's as easy as that... Now, that's just a starting point. You should meet with your Fitness Coach to manipulate the macronutritients to make sure we are not deficient in any area and that we are progressing with the weight loss/gain in a safe and effective fashion.
Now, go forth... Bake chicken, sear tuna, and grill steaks!
Give us your feedback, and let us know how YOUR protein intake has changed after reading this!
Wednesday, July 6, 2011
A challenge, you say?
Just a quick workout challenge for the guys who plan on working any combination of Chest, Shoulders, Triceps, Abdominals, or Back:
500 Push-ups...
Even if you need to put your knees to the ground to finish the remainder of your push-ups, get it done!
That's it...
You were planning on taking 35-45 minutes to work out your intended muscle anyway... Why not give yourself a little "shock" and knock out some good ol' fashioned push-ups?
Knock it out!
Tell us how you feel afterwards!
500 Push-ups...
Even if you need to put your knees to the ground to finish the remainder of your push-ups, get it done!
That's it...
You were planning on taking 35-45 minutes to work out your intended muscle anyway... Why not give yourself a little "shock" and knock out some good ol' fashioned push-ups?
Knock it out!
Tell us how you feel afterwards!
Thursday, June 30, 2011
A journey of 1,000 miles begins with a single step…
Don’t look back; you may never see how far you have come…
Even the strong falter…
Blah, blah, blah!
What happens when you are on your 500th step, and your feet are tired and aching?
Dieting is one of the hardest things about getting in shape. You can get acclimated to frequent weightlifting and bouts of cardio.
You can get used to the yells of the Group X Instructor as (s)he bellows instructions and new exercises.
You may even start to enjoy the clanging of weights and murmured discussions in the weight room over the loudspeakers.
Dieting is a completely different animal, though. Getting acclimated to the diet is part of the problem!
What happens when you have been on the same diet for 6-8 weeks, and the results are still coming?
Obviously, there is no need to change the diet if it is still “working”…
What do you do when you are looking great, feeling energetic, BUT you are absolutely TIRED of your diet?
Even if the food is interchangeable, you still need to follow the numbers. You need to measure your protein in ounces, measure your carbohydrates in cups, and your fats in tablespoons or teaspoons.
The process of dieting: prepping meals in advance, mixing protein shakes to store in your cooler or lunch pack, timing your meals consistently, and worst of all, EATING, is very exhaustive, but it is necessary!
The only thing that can keep your head on straight is the results you achieve by adhering to the plan.
Watching your body transform before your eyes has a way of disciplining you.
You previously weighed 217lbs. at 32% body fat. Now, you weigh 195lbs. at 27% body fat. What got you there? DIET!
Forget about how long you have been dieting without a cheat day, or even a cheat meal! Worry about results!
Don’t eat a chicken and rice meal… Eat a net loss of 2lbs. of straight body fat!
Don’t eat 3 whole eggs with 2 slices of Ezekiel toast… Eat 1-2lbs. of lean body mass and an increased metabolic rate!
Eat for a purpose! Eat for a change! STICK TO YOUR DIET!
Don’t look back; you may never see how far you have come…
Even the strong falter…
Blah, blah, blah!
What happens when you are on your 500th step, and your feet are tired and aching?
Dieting is one of the hardest things about getting in shape. You can get acclimated to frequent weightlifting and bouts of cardio.
You can get used to the yells of the Group X Instructor as (s)he bellows instructions and new exercises.
You may even start to enjoy the clanging of weights and murmured discussions in the weight room over the loudspeakers.
Dieting is a completely different animal, though. Getting acclimated to the diet is part of the problem!
What happens when you have been on the same diet for 6-8 weeks, and the results are still coming?
Obviously, there is no need to change the diet if it is still “working”…
What do you do when you are looking great, feeling energetic, BUT you are absolutely TIRED of your diet?
Even if the food is interchangeable, you still need to follow the numbers. You need to measure your protein in ounces, measure your carbohydrates in cups, and your fats in tablespoons or teaspoons.
The process of dieting: prepping meals in advance, mixing protein shakes to store in your cooler or lunch pack, timing your meals consistently, and worst of all, EATING, is very exhaustive, but it is necessary!
The only thing that can keep your head on straight is the results you achieve by adhering to the plan.
Watching your body transform before your eyes has a way of disciplining you.
You previously weighed 217lbs. at 32% body fat. Now, you weigh 195lbs. at 27% body fat. What got you there? DIET!
Forget about how long you have been dieting without a cheat day, or even a cheat meal! Worry about results!
Don’t eat a chicken and rice meal… Eat a net loss of 2lbs. of straight body fat!
Don’t eat 3 whole eggs with 2 slices of Ezekiel toast… Eat 1-2lbs. of lean body mass and an increased metabolic rate!
Eat for a purpose! Eat for a change! STICK TO YOUR DIET!
Monday, June 27, 2011
Would you like to know the EASY part about getting in shape?
- Sleeping in, waking up late, and grabbing a Pop-Tart, and heading to work instead of waking up at the crack of dawn, knocking out your fasted cardio, drinking a protein shake, and heading to work.
- Going out to eat during your lunch break instead of taking a 30 minute high-intensity Spin class, showering up, and heading back to the office.
- Deciding to have those 2 margaritas everyone else is drinking while you're out on the town (even though you know your trainer won't approve).
- NOT going for those 2 final reps on the V-squat machine because the cute guy you see in the gym every afternoon will see you pulling a funny face while you're straining.
- Going through Whataburger on the way home instead of eating the 4 oz. of salmon and asparagus you already prepared for yourself.
- Eating out of that jar of mini candy bars the secretary at work has at her desk.
- Putting 225lbs on the bench press when you know you can do 245lbs for 8-12 reps because you are "not feeling it, today".
- Not working out "too hard" because your out-of-shape co-workers and friends will say you are "overdoing it" when you walk just a little bit funny because of an intense leg workout (even though they know NOTHING about self-motivation and drive!).
- Making up a lie out of embarassment as to why you are eating the "same old meals" every day or every other day instead of admitting you are eating for a purpose: to look EXACTLY how you imagine yourself!
- Deciding to go out to eat with your friends even though you know you will not wake up early and feel like working out the next day.
- Making a trip to the vending machine and purchasing a Cherry Coke instead of drinking the ice-cold water you have in your cooler.
- Saying you had a "hard day at the office" and heading straight home, leaving your workout partner high and dry at the gym.
- Sleeping in on Saturday instead of taking your cardio class because "you have children and it's hard waking them up."
Would you like to know the DIFFICULT part about getting in shape?
Looking at yourself in the mirror after realizing, yesterday, you wasted an opportunity to change it all around....Thursday, June 16, 2011
Better Than Nothing...
“I WAS going to sleep in, but I decided to get a few minutes on the treadmill. I guess 15 minutes is better than nothing...”
No, it’s not.
Fifteen minutes is a waste of time, unless you have gone 120 years without any physical activity WHATSOEVER!
Our bodies are the most complex organism in existence! It takes more than 15 minutes to stimulate our muscles. The heart, lungs, and blood vessels are ALWAYS on cruise control. Walking on the treadmill with the same pace that you walk through the grocery store is not enough. You need to push yourself out of your comfort zone, and break new ground.
Schedule 3-4 hours of your week as “Workout Time”. If you are too tired to lift weights and perform 20-30 minutes of post-workout cardio after work, then wake up earlier! It is as simple as waking up 1.5 hours earlier, slamming down 5-10 grams of BCAA’s, 1 cup of coffee or green tea with lemon, and heading to the gym.
Get 30-40 minutes of weight training on scheduled weightlifting days with your workout partner, Personal Trainer, or by participating in the 360 Strength class. Follow that up with either 20-30 minutes of smooth-and-steady cardio on a 10% inclined treadmill OR the equivalent amount of time on the StepMill between level 6-10 on the Fat Burner Program.
What will waking up early, engaging in consistent weightlifting and cardio sessions, and sticking to a fitness routine along with all your other scheduled appointments do for you? It will keep you so busy that you won’t have time to think, let alone miss a meal or cheat on your diet!
It will leave you so busy that every 2.5-3 hours, like clockwork, you will eat your 4-6 oz. of chicken, 0.25-0.5 cup of brown rice, and 1 cup of green beans OR your 1-2 scoops of protein and 1-2 tbsp of almond butter, because that is what you are scheduled to do!
Turn yourself into the busiest person you can by MAKING time for fitness and proper nutrition. If you need to wake up early, go to sleep early. Don’t press the cruise control button through your day and expect to have the energy to get a proper weight training session in after work or your other duties.
We are constantly bombarded with success stories of women with 5 children, full-time careers, and generally busy lives that lose 50-60 lbs. of body fat and gain 5-10 lbs. of lean body mass to go along with it. How did they do it? They shouldn’t have the time to get 3-4 hours of exercise in their week! HOW DID THEY DO IT? They MADE the time!
Those 5am fitness “nuts” that people always poke fun at are MAKING time to work out. It’s time to quit complaining about your baby-weight or the belly you put on after you quit playing college football. Enough is enough, and it’s time for a change.
Wake up at 5am if work starts at 8am. Wake up at 4am if work starts at 7am. There are millions of people who have accomplished a lot more with a lot less time. So, quit complaining and let's get to work!
No, it’s not.
Fifteen minutes is a waste of time, unless you have gone 120 years without any physical activity WHATSOEVER!
Our bodies are the most complex organism in existence! It takes more than 15 minutes to stimulate our muscles. The heart, lungs, and blood vessels are ALWAYS on cruise control. Walking on the treadmill with the same pace that you walk through the grocery store is not enough. You need to push yourself out of your comfort zone, and break new ground.
Schedule 3-4 hours of your week as “Workout Time”. If you are too tired to lift weights and perform 20-30 minutes of post-workout cardio after work, then wake up earlier! It is as simple as waking up 1.5 hours earlier, slamming down 5-10 grams of BCAA’s, 1 cup of coffee or green tea with lemon, and heading to the gym.
Get 30-40 minutes of weight training on scheduled weightlifting days with your workout partner, Personal Trainer, or by participating in the 360 Strength class. Follow that up with either 20-30 minutes of smooth-and-steady cardio on a 10% inclined treadmill OR the equivalent amount of time on the StepMill between level 6-10 on the Fat Burner Program.
What will waking up early, engaging in consistent weightlifting and cardio sessions, and sticking to a fitness routine along with all your other scheduled appointments do for you? It will keep you so busy that you won’t have time to think, let alone miss a meal or cheat on your diet!
It will leave you so busy that every 2.5-3 hours, like clockwork, you will eat your 4-6 oz. of chicken, 0.25-0.5 cup of brown rice, and 1 cup of green beans OR your 1-2 scoops of protein and 1-2 tbsp of almond butter, because that is what you are scheduled to do!
Turn yourself into the busiest person you can by MAKING time for fitness and proper nutrition. If you need to wake up early, go to sleep early. Don’t press the cruise control button through your day and expect to have the energy to get a proper weight training session in after work or your other duties.
We are constantly bombarded with success stories of women with 5 children, full-time careers, and generally busy lives that lose 50-60 lbs. of body fat and gain 5-10 lbs. of lean body mass to go along with it. How did they do it? They shouldn’t have the time to get 3-4 hours of exercise in their week! HOW DID THEY DO IT? They MADE the time!
Those 5am fitness “nuts” that people always poke fun at are MAKING time to work out. It’s time to quit complaining about your baby-weight or the belly you put on after you quit playing college football. Enough is enough, and it’s time for a change.
Wake up at 5am if work starts at 8am. Wake up at 4am if work starts at 7am. There are millions of people who have accomplished a lot more with a lot less time. So, quit complaining and let's get to work!
Sunday, May 29, 2011
Need An Awesome Workout To Kickstart Your Week?
Here is an awesome Lower Body + Core workout to get your heart pumping and your thighs and abdominals toned.
Try this one on for size whenever you want a quick and efficient way to tone your legs and midsection.
The Warm-up:
Scissor Lunges - 2 sets of 50 lunges per leg
The Rundown:
Leg Press - 4 moderate to heavy sets of 12-15 repetitions
Lying Leg Curl - 3 light to moderate sets of 15-20 repetitions
Crunches *supersetted with Leg Raises (hanging from a pull-up bar or using the Vert-Raise Station) - 2 rounds of 20-25 repetitions
The Cool-down:
15-20 minutes on your favorite piece of cardio equipment.
We guarantee you will feel great after this invigorating thigh/abdominal workout. It's quick. It's efficient. It gets the job DONE! Try it out and give us your feedback!
*Supersetting is the act of performing two exercises in rapid succession, only taking a break after both exercises have been completed.
Here is an awesome Lower Body + Core workout to get your heart pumping and your thighs and abdominals toned.
Try this one on for size whenever you want a quick and efficient way to tone your legs and midsection.
The Warm-up:
Scissor Lunges - 2 sets of 50 lunges per leg
The Rundown:
Leg Press - 4 moderate to heavy sets of 12-15 repetitions
Lying Leg Curl - 3 light to moderate sets of 15-20 repetitions
Crunches *supersetted with Leg Raises (hanging from a pull-up bar or using the Vert-Raise Station) - 2 rounds of 20-25 repetitions
The Cool-down:
15-20 minutes on your favorite piece of cardio equipment.
We guarantee you will feel great after this invigorating thigh/abdominal workout. It's quick. It's efficient. It gets the job DONE! Try it out and give us your feedback!
*Supersetting is the act of performing two exercises in rapid succession, only taking a break after both exercises have been completed.
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