Training Tips (Updated August 11, 2011)

Looking to cut the fat?.. - August 11

Looking to cut the fat?.. Ditch the high calorie beverages. One latte can have 400 or more calories. Your can of pop, about 110. So instead go for a green tea with no additives or there is always good ol’ water. Both have zero calories and tons of health benefits.

Develop smart goals - August 11

Develop smart goals. Always having a goal that you can reach within a few weeks is always better then setting a huge goal that is going to take a long time to get to. Say your vision is to squat 225lbs and you are currently at 135lbs. Taking that goal of 225lbs and breaking it into 15 or 20lbs at a time is much more attainable.

Find external accountability - August 11

Find external accountability. Everyone hits walls and has days where they are just not feeling it! Having a fitness coach, workout partner or just having someone that knows what your goals are to help hold you accountable is a huge help. Make sure they know that you want them to hold you accountable and to push you to get the workout in even on those days where you’re not “feeling it”.

When getting started, start small - August 11

When getting started, start small. To often people go from one lifestyle and try doing a 180˚ and end up getting frustrated and stop and go back to what was “easy”. If you have tried a healthier lifestyle and you were not able to stick with it, try breaking it down and do it in little steps. If you have not been making it to the gym, try making a goal of three times a week. Once you are doing that week in and week out, add another day or two. Do the same with diet. Take a couple things that you know you have to change and get that down first before adding more to the plate. The longer you stay with a healthy lifestyle the easier this will become.

Hard to find the time to make all that healthy food? - August 11

Hard to find the time to make all that healthy food? Cooking large amounts of food two days a week is a great way to cut down on the amount of time it takes. I use Sunday and Wednesday or Thursday as my cooking days. It's not only a time saver, its also an energy saver. As long as the oven and stove are hot, you may as well load up the cookie sheets with chicken and fish. Put it in baggies or Tupperware and its ready to go.

Looking to get the most out of your squat? - August 11

Looking to get the most out of your squat? If you are not squeezing the glutes together during your squat and sitting your hips out at the top, you are not getting everything out of your squat. Squeezing the glutes and sitting the hips out is going to help get the hips open and it will get the hamstrings and glutes involved.

Be sure to stretch after every workout - August 11

Be sure to stretch after every workout. Doing so helps reduce the amount and duration of muscle soreness, reduced incidence of injury and increases the range of motion. It is best to stretch post workout. Your muscles are already warm, pliable, and it will help with blood flow to the muscles.

 

Be sure to keep the workouts fun - August 11

Be sure to keep the workouts fun. Do so by mixing things up often. We all get bored when doing the same things over and over. Mixing it up will not only keep it fun but it will also keep the muscles guessing.

Everything you do with lifting needs to start with the core - August 11

Everything you do with lifting needs to start with the core. No matter what we are lifting, we need to make sure the belly button is pulled in tight to the spine. This helps build a stronger overall core and protect the lower back.

Have a plan - August 11

Have a plan. If you are going to the gym to “get in a workout”, having a plan of what you are going to do will help keep you on track and keep you from getting to the gym doing half a workout and thinking you did good enough by going to the gym. Have a plan and stick to it.

If you find it hard to eat breakfast - August 11

If you find it hard to eat breakfast, start with a small simple meal. Getting breakfast in within an hour of getting up will help get the metabolism burning. Without it, your body is in a “protective” mode wondering when it will have something to burn for fuel.

One thing to remember, food is your bodies fuel - August 11

One thing to remember, food is your bodies fuel. If you put bad fuel in your car, your car runs like crap. The same is true for your body; give it junk fuel and your body will not operate at or near 100%. Give it good fuel and you will get much better results.

Do not avoid all fats - July 8

Do not avoid all fats; instead limit your intake of saturated fatty acids.
The body needs "good" fat for:
 -Cellular membrane function
 -Regulation and excretion of nutrients in the cells
 -Creating a longer lasting sensation of fullness after a meal

New bone formation - July 8

New bone formation occurs as the result of stress placed on the musculoskeletal system , helping to reduce the risk of brittle bones as we age.

Set short-term goals - July 8

Set short-term goals with a long-term vision. Setting goals that can be reached in weeks will help keep you driving towrards the long-term vision.

Schedule no fewer than four meals a day - July 8

Schedule no fewer than four, and as many as six, meals a day. This helps to control hunger, minimize blood sugar fluctuation and increases energy levels throughout the day.

Consume 96 ounces of water per day - July 8

On average, an individual should consume 96 ounces of water per day to improve body temperature regulation, metabolic function, and endocrine gland and liver function.