Haven't exercised in years? Or never?

Try this short circuit style workout to get your muscles ready for the next level!

High Knees

Perform this move for 30 seconds to one minute.  Obviously I would prefer one minute…but that’s easier said than done

How to do it: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.

Form tip: Try to land on the balls of your feet as you run and switch legs as fast as you can.

After the High Knees immediately perform 10 regular pushups

After the pushups immediately perform 20 bicycle crunches.

Here's how:

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

Take a break…..allow your heartbeat to return to normal.  One minute to 2 minutes….take three if you need to.  As time progresses your endurance will increase.  So don’t kill yourself the first week in.  Okay?  Promise me…..

Repeat the above three exercises for a total of four sets.  This is your first day in so we just have to get things kicking.  

Keeping it Real

As a fitness professional, I am approached by many companies to promote and sell their supplements/energy drinks/meal replacement shakes.......etc.

I am sure their products taste good and I'm equally sure there is a demand for such products. However, these products are not representative of my business, what I want my clients to do for weight loss and what I do personally for weight maintenance.

I am of the belief that we need to eat real food, every day. I believe we need to eat 6 times a day. I also believe that we need to dramatically reduce the amount of junk food and soft drinks we ingest. We need to drink plenty of water every day. And we need exercise in our life.

I am not a purist. I do not personally subscribe to any one particular method of diet or exercise. I do however know what works for me and my body. I also know that I will not drink a meal replacement shake for the rest of my life. Chances are good though, that I will be eating eggs for many years to come. So doesn't it make sense to learn what works using real food along with regular exercise?

From the FullTilt Fitness Book of Exercise Definitions

Burpee (bur-pee)  noun

1.       Cardio purgatory

2.       A particularly intense squat/push-up/jump movement that NO ONE is excited about and your trainer smiles a lot while having you do this move

Which Diet is Best For You? (this is the final installment)

The Paleo Diet

I’m sure everyone has heard of the Paleo Diet.  This particular diet encourages eating fresh fruits and vegetables, wild caught game and fish, in addition to free-range farm products.  Flour, refined sugar, salt, processed foods, legumes, beans and dairy foods are avoided.

Some short-term studies have been conducted and their results showed definitive weight loss, lowered blood pressure and cholesterol. Improved insulin sensitivity was also a result of this diet. 

Scientists claim that the Paleo Diet does indeed reduce sodium, saturated fat and refined sugar intake.  However, the diet’s low carb profile can lead to reduced exercise performance.  On the upside, there is a Paleo for sports diet that includes more carbs.  

Which Diet is Best For You?......update three of four

Low-Carb/Low-Sugar

With this diet, you will avoid foods high in simple carbohydrates, including white flower, refined sugar, starchy vegetables (such as corn and peas) and some fruits and juices.

A low-carb diet may promote weight loss and lower the risk of cardiovascular disease.

Scientists say that a diet too low in carbs can result in low energy, loss of lean body mass, poor performance and poor recovery, especially for elite athletes.

Which Diet is Best For You?

Yesterday I discussed Clean Eating, and what that means.

Today I'll share the basics of a Gluten-Free Diet.

Following this diet eliminates foods containing wheat, barley, rye or triticale and potentially oats due to cross contamination.

People with celiac disease or other gluten issues may notice reduced gastro-related discomfort and bloating, headaches, and fatigue.

People without gluten issues experience weight loss and increased energy but scientists believe it may be because their overall eating habits have become healthier.

A word of caution…..some gluten-free processed foods have more calories than the original version (for example breads).  Some followers of this diet report fatigue due to a low carb intake.

Your Food Cravings Have a Deeper Meaning

What Your Food Cravings Mean
What You're Craving	What You Need	What to Eat Instead
Chocolate	Magnesium	Nuts, seeds, veggies & fruits
Sugary Foods	Chromium	Broccoli, grapes, cheese, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, fatty fish, eggs
		diary, nuts, veggies, grains
	Sulphure	Cranberries, horseradish, cabbage
		cauliflower
	Tryptophan	Cheese, raisins, sweet potatoes
		spinach
Bread, Pasta & Other Carbs	Nitrogene	High protein foods; meat,
		fatty fish, nuts, beans, chia seeds
Oily Foods	Calcium	Milk, chees, green leafy veggies
Salty Foods	Chloride	Fatty fish, goat milk
	Silicon	Cashews, nuts, seeds