Hey, If EzineArticles wants to give me expert author status, I will take it!
Saturday, December 12, 2009
Wednesday, December 9, 2009
The Future of Fitness in 2010 and Beyond
What is going on all you fitness crazed braus and sisters? I do hope you are well...
It is December and it is time for my annual fitness year in review.
Sadly, it seems that the fitness industry at large has not made any great inroads into providing a short term, long term or any term solution to our country's large scale obesity epidemic that is not just a national crisis (oh yeah, it is a CRISIS on a freakin' GRAND SCALE) but, a world wide catastrophy (Alright, officially a pandemic).
SCARY STUFF, MAN... SCARY, SCARY STUFF!
The sickening fact that our country has become through both poor nutrition (NOTE-no thanks to some real crap and far too long perpetuated information from the mainstream) and a lack of REAL EFFECTIVE exercise, (NOTE-i.e. GARDENING, even if it is ALL OUT, REDLINE, HIGH INTENSITY INTERVAL WEED PULLING AND LAWN MOWING does not qualify as exercise...) not only more fat, more lethargic and more sick and getting sicker; we have succeeded in passing down to our youth a new disease called TYPE II Juvenile Diabetes. Now, this is just straight up NUTTS!
Man, things have gotten' screwed up big time! And, now we have to make things right. So, what I am going to do is provide some real positive upside strategies that, for lack of a better term, will be the fitness 'trends' of 2010. These ideas will help both our youth and adult populations find what maybe better solutions to acquire better health and well being.
What is done is done. Now, it's time to get this country back to being the STRONG & FIT nation we deserve to be!
Sound good to you?...Cool! Here we go...
2010-The year we will finally get our fit together and GET. FIT. DONE.
Fitness Trend #1- Fitness Boot Camps Will Take Over One-On-One Personal Training
Hey, after this two year long recession who can afford a $60 one-on-one personal training session anymore? Answer=Very few.
Well, with problems comes solutions. And, the emergence of the fitness boot camp has provided the solution to the personal training problem. Boot camps are the HOTTEST thing going on in the fitness world right now! The boot camp model provides the ultimate win-win for both trainers and clients making one-on-one training virtually obsolete. Fitness trainers are better able to leverage their time because they can provide their service to larger groups and maximize profits. Fitness clients (boot camp members) are better able to access personal training services in a unique and dynamic team environment that provides great motivation, energy, social support & accountability for only a third or less of the cost of the average personal training session.
If you are looking to lose weight, look GREAT and feel better in 2010, do yourself a favor... save some of your hard earned $ and simply get better results by joining a local fitness boot camp.
This will be the best decision you will make ALL year!
Fitness Trend #2- Interval Training Will Give an UNDISPUTED Beating To Long, Boring Aerobics Workouts... A BEATING!
Why is High Intensity Interval Training gaining rapid popularity? Because it freakin' works...BIG TIME!
It crushes endurance type training because endurance training (lasting 30-60 minutes or more)
focuses on volume of training. Here is a typical example: Your average runner will pound the pavement for the same amount of miles, at the same pace, over and over, day after day, week after week, month after month...beating down their bodies and getting less than exciting results from that investment of time and energy. They are burning off weight by wasting away muscle and destroying their metabolism at the same time. This method sounds like a poor ROI for someone who really wants incredible, long lasting results from their exercise program.
Now, bring in the power of HIIT. High Intensity Interval Training focuses on a much more substantial variable for productive exercise; and that is quality or intensity of training. HIIT works similar to resistance training in that it stimulates the body's systems to maintain and even gain lean tissue. And gaining muscle is the key to a 'fat rippin', look better, feel better, BE BETTER METABOLISM!Hey, did you know that fat burns in muscle? More Muscle...Faster Metabolism!
Put in yet another way-Unless you want to LOOK like the top 30 minute finishers at any marathon race, it is probably not a good idea to train like one!
If you want science behind this idea just look at these two landmark studies-
The Tabata Study and The Gibala Study
2010 is the year you will "Ripp It Up" with ALL-OUT-EFFORT type of HIIT work, and you will look better naked for it!
Fitness Trend #3- If We Want Improved Health, Performance and A Killer Body Then...
We need to get rid of those unnecessary sugars in our diets!
This is not some kind of trendy, fad type of rhetoric. If anyone still thinks a high carb, low-fat diet works then they probably have not recognized the obvious devastation that this type of diet has caused.
Here is a very short list:
- 2/3 of our population is Overweight/Obese.
-Diabetes up 400% since the food pyramid of 1986 (Recommends lots of grains
and cereals, and low fat)
-A new disease...Juvenile Onset Diabetes (another name for Type II Diabetes)
-Cancer diagnosis have gone through the roof! Highest rates in history.
Hey, what does a tumor FEED on? SUGAR! Hmm...
-Cardio Vascular Disease (High carb diets stimulates the liver to drench the
the circulation with triglycerides and LDL's)
-High Carb diets cause and support Metabolic Syndrome
-A recent John Hopkins University Study has changed the way doctors will treat certain cancer patients. By eliminating carbohydrates in cancer patients' diets, oncologists have found it unnecessary to treat many types of tumors with toxic doses of chemo as well as radiation to shrink or, entirely eliminate the presence of these tumors.
Great books to read and establish a sound understanding of how our bodies REALLY respond to the foods we eat are:
'The New Diet Revolution' by Dr. Robert Atkins, M.D.
'The TNT Diet' by Jeff Volek, PhD RD.
'Protein Power' by Dr.Michael R. and Dr.Mary Dan Eades , M.D.'s
'The Paleo Diet' by Loren Cordain, PhD
KNOWLEDGE IS POWER! READ!
Fitness Trend #4- Fitness Boot Camps For Kids? Yeah, Why Not!
Lets face it many of our school districts have limited or eliminated gym class based on budgetary or other B.S. reasons. The reasons are not that important as the fact that now we have a real issue of addressing the fitness of our youth outside the school setting. (Unless the kids are involved in sports at their school). No worries though, because of Youth Coach Brian Grasso and his International Youth Conditioning Association, there is now a growing trend of youth specific exercise programming in fitness facilities throughout the world. The IYCA has developed incredibly effective programming that is relevant to age groups ranging from 6-9, 10-12, 13-15 & 16-18. The programming takes into consideration the neural development of pre and pubescent kids so they can learn and adapt movement and exercise in appropriate developmental patterns. A real important fact with youth and exercise is this: Kids that are exposed to fun and effective exercise early on tend to continue with a healthy and fitness oriented lifestyle for LIFE!
To learn more please go to International Youth and Conditioning Association
Fitness Trend # 5- Fitness Anywhere & The TRX Will Rule The Fitness Roost
Man, I started using the TRX four years ago. When I was throwing the straps on top of the cable machine at our local health club, everyone was looking at me like I had 3 heads on my shoulders.
Well, four years later I have to say "if you are not using the TRX, you are the odd man out!"
Hey, If you have a chance to use THE MOST PROGRESSIVE & VALUABLE EXERCISE TOOL
the fitness industry has seen in years, JUST DO IT!
You may never go back to "machines" again. http://www.fitnessanywhere.com/
Alright those are my Top 5 fitness trends for the next year.
Now, I want to close this up by asking- "If I were to give you some real easy tips to follow (well, maybe not so easy in practice) for the ultimate, one-two belly fat burning punch for that kick ass New Year... New Body You...
Would YOU Follow Them?"
a.Change your mindset about food
Eat Lean, hormone and antibiotic free meats;cage-free eggs;wild caught fish(salmon); raw veggies(e.g.BIG ASS SALADS); moderate amounts of locally grown and/or organic fruits; raw nuts and seeds; WATER...WATER...WATER;low-sugar whey protein powder (post workout); and 'Goof Off' now and then. (Read TNT Diet by Jeff Volek)
...Look for my book. It will be available soon!
b. Find a local 'KICK ASS TRX USING FITNESS BOOT CAMP' and ENLIST!
c. Eliminate stress from your life as much as you can. Control whatever you can, and the rest well, is not up to you anyway, so just chill.
Follow these a b c's and YOU WILL HAVE THE YEAR OF YOUR LIFE! I PROMISE!
It's 2010 Baby! Time to 'Ripp It Up' and GET. FIT. DONE.
You WILL Have an AWESOME Year!
Peace-
Matt
It is December and it is time for my annual fitness year in review.
Sadly, it seems that the fitness industry at large has not made any great inroads into providing a short term, long term or any term solution to our country's large scale obesity epidemic that is not just a national crisis (oh yeah, it is a CRISIS on a freakin' GRAND SCALE) but, a world wide catastrophy (Alright, officially a pandemic).
SCARY STUFF, MAN... SCARY, SCARY STUFF!
The sickening fact that our country has become through both poor nutrition (NOTE-no thanks to some real crap and far too long perpetuated information from the mainstream) and a lack of REAL EFFECTIVE exercise, (NOTE-i.e. GARDENING, even if it is ALL OUT, REDLINE, HIGH INTENSITY INTERVAL WEED PULLING AND LAWN MOWING does not qualify as exercise...) not only more fat, more lethargic and more sick and getting sicker; we have succeeded in passing down to our youth a new disease called TYPE II Juvenile Diabetes. Now, this is just straight up NUTTS!
Man, things have gotten' screwed up big time! And, now we have to make things right. So, what I am going to do is provide some real positive upside strategies that, for lack of a better term, will be the fitness 'trends' of 2010. These ideas will help both our youth and adult populations find what maybe better solutions to acquire better health and well being.
What is done is done. Now, it's time to get this country back to being the STRONG & FIT nation we deserve to be!
Sound good to you?...Cool! Here we go...
2010-The year we will finally get our fit together and GET. FIT. DONE.
Fitness Trend #1- Fitness Boot Camps Will Take Over One-On-One Personal Training
Hey, after this two year long recession who can afford a $60 one-on-one personal training session anymore? Answer=Very few.
Well, with problems comes solutions. And, the emergence of the fitness boot camp has provided the solution to the personal training problem. Boot camps are the HOTTEST thing going on in the fitness world right now! The boot camp model provides the ultimate win-win for both trainers and clients making one-on-one training virtually obsolete. Fitness trainers are better able to leverage their time because they can provide their service to larger groups and maximize profits. Fitness clients (boot camp members) are better able to access personal training services in a unique and dynamic team environment that provides great motivation, energy, social support & accountability for only a third or less of the cost of the average personal training session.
If you are looking to lose weight, look GREAT and feel better in 2010, do yourself a favor... save some of your hard earned $ and simply get better results by joining a local fitness boot camp.
This will be the best decision you will make ALL year!
Fitness Trend #2- Interval Training Will Give an UNDISPUTED Beating To Long, Boring Aerobics Workouts... A BEATING!
Why is High Intensity Interval Training gaining rapid popularity? Because it freakin' works...BIG TIME!
It crushes endurance type training because endurance training (lasting 30-60 minutes or more)
focuses on volume of training. Here is a typical example: Your average runner will pound the pavement for the same amount of miles, at the same pace, over and over, day after day, week after week, month after month...beating down their bodies and getting less than exciting results from that investment of time and energy. They are burning off weight by wasting away muscle and destroying their metabolism at the same time. This method sounds like a poor ROI for someone who really wants incredible, long lasting results from their exercise program.
Now, bring in the power of HIIT. High Intensity Interval Training focuses on a much more substantial variable for productive exercise; and that is quality or intensity of training. HIIT works similar to resistance training in that it stimulates the body's systems to maintain and even gain lean tissue. And gaining muscle is the key to a 'fat rippin', look better, feel better, BE BETTER METABOLISM!Hey, did you know that fat burns in muscle? More Muscle...Faster Metabolism!
Put in yet another way-Unless you want to LOOK like the top 30 minute finishers at any marathon race, it is probably not a good idea to train like one!
If you want science behind this idea just look at these two landmark studies-
The Tabata Study and The Gibala Study
2010 is the year you will "Ripp It Up" with ALL-OUT-EFFORT type of HIIT work, and you will look better naked for it!
Fitness Trend #3- If We Want Improved Health, Performance and A Killer Body Then...
We need to get rid of those unnecessary sugars in our diets!
This is not some kind of trendy, fad type of rhetoric. If anyone still thinks a high carb, low-fat diet works then they probably have not recognized the obvious devastation that this type of diet has caused.
Here is a very short list:
- 2/3 of our population is Overweight/Obese.
-Diabetes up 400% since the food pyramid of 1986 (Recommends lots of grains
and cereals, and low fat)
-A new disease...Juvenile Onset Diabetes (another name for Type II Diabetes)
-Cancer diagnosis have gone through the roof! Highest rates in history.
Hey, what does a tumor FEED on? SUGAR! Hmm...
-Cardio Vascular Disease (High carb diets stimulates the liver to drench the
the circulation with triglycerides and LDL's)
-High Carb diets cause and support Metabolic Syndrome
-A recent John Hopkins University Study has changed the way doctors will treat certain cancer patients. By eliminating carbohydrates in cancer patients' diets, oncologists have found it unnecessary to treat many types of tumors with toxic doses of chemo as well as radiation to shrink or, entirely eliminate the presence of these tumors.
Great books to read and establish a sound understanding of how our bodies REALLY respond to the foods we eat are:
'The New Diet Revolution' by Dr. Robert Atkins, M.D.
'The TNT Diet' by Jeff Volek, PhD RD.
'Protein Power' by Dr.Michael R. and Dr.Mary Dan Eades , M.D.'s
'The Paleo Diet' by Loren Cordain, PhD
KNOWLEDGE IS POWER! READ!
Fitness Trend #4- Fitness Boot Camps For Kids? Yeah, Why Not!
Lets face it many of our school districts have limited or eliminated gym class based on budgetary or other B.S. reasons. The reasons are not that important as the fact that now we have a real issue of addressing the fitness of our youth outside the school setting. (Unless the kids are involved in sports at their school). No worries though, because of Youth Coach Brian Grasso and his International Youth Conditioning Association, there is now a growing trend of youth specific exercise programming in fitness facilities throughout the world. The IYCA has developed incredibly effective programming that is relevant to age groups ranging from 6-9, 10-12, 13-15 & 16-18. The programming takes into consideration the neural development of pre and pubescent kids so they can learn and adapt movement and exercise in appropriate developmental patterns. A real important fact with youth and exercise is this: Kids that are exposed to fun and effective exercise early on tend to continue with a healthy and fitness oriented lifestyle for LIFE!
To learn more please go to International Youth and Conditioning Association
Fitness Trend # 5- Fitness Anywhere & The TRX Will Rule The Fitness Roost
Man, I started using the TRX four years ago. When I was throwing the straps on top of the cable machine at our local health club, everyone was looking at me like I had 3 heads on my shoulders.
Well, four years later I have to say "if you are not using the TRX, you are the odd man out!"
Hey, If you have a chance to use THE MOST PROGRESSIVE & VALUABLE EXERCISE TOOL
the fitness industry has seen in years, JUST DO IT!
You may never go back to "machines" again. http://www.fitnessanywhere.com/
Alright those are my Top 5 fitness trends for the next year.
Now, I want to close this up by asking- "If I were to give you some real easy tips to follow (well, maybe not so easy in practice) for the ultimate, one-two belly fat burning punch for that kick ass New Year... New Body You...
Would YOU Follow Them?"
a.Change your mindset about food
Eat Lean, hormone and antibiotic free meats;cage-free eggs;wild caught fish(salmon); raw veggies(e.g.BIG ASS SALADS); moderate amounts of locally grown and/or organic fruits; raw nuts and seeds; WATER...WATER...WATER;low-sugar whey protein powder (post workout); and 'Goof Off' now and then. (Read TNT Diet by Jeff Volek)
...Look for my book. It will be available soon!
b. Find a local 'KICK ASS TRX USING FITNESS BOOT CAMP' and ENLIST!
c. Eliminate stress from your life as much as you can. Control whatever you can, and the rest well, is not up to you anyway, so just chill.
Follow these a b c's and YOU WILL HAVE THE YEAR OF YOUR LIFE! I PROMISE!
It's 2010 Baby! Time to 'Ripp It Up' and GET. FIT. DONE.
You WILL Have an AWESOME Year!
Peace-
Matt
Monday, December 7, 2009
Top 8 Holiday Fit Gifts of 2009
Hey, the holidays...they are UP ON US! And, real quick don't cha know!
And if you are in one of those "I hit the holiday gift buying wall" moments, then I think I may be able to help you out. Why not think fitness gifts?
Here is my official 'top 8 because it's gettin' late' last minute fitness gifts list for 2009:
1.) A Foam Roller
Yep, everyone's rolling! Well, should be anyway. You may have seen foam rollers being used in many health club settings over the last year. It is a self-massage tool that is almost as effective as a professional massage. You use the foam roller to apply low load force or pressure to tissue (muscle) adhesions that can effect how that muscle functions, and how the joint(s) that muscle moves functions. Great for injury prevention as well as jumpstarting recovery from a tough training session! We "roll" in my fitness studio and I hope you do the same where ever you train.
Finding a good foam roller is key. The rollers found at retail sports stores are usually of low quality and wear down pretty quick. I get all of my foam rollers online from http://www.stretchwell.com/
The 36"x6" full roller is the one I use and it is relatively inexpensive.
I have also used PVC pipe that is obviously much more firm than foam, but in my estimation even more effective for rolling. Just go to a home supply store (Home Depot ), and buy a 10'x 4" piece of pipe ($11). Ask service to cut it in half so it is easier to transport. Borrow a friend's chop saw and cut pipe in 12" pieces. Now, you have rollers for life with this sweet GET. FIT.DONE on the QT tip.
2.) Jump Rope & Medicine Ball
Hey, give me a jump rope and a medicine ball (the one that DOES NOT bounce) and we can
have a crazy butt-busting, lung-searing, muscle seizing on the fly anytime...
anywhere... boot camp style 4 minute workout! Think I'm kidding?
PUSH...JUMP...SLAM! Let's Go!
a. 20 pushups (as fast as possible) :10 rest, :20 Jump Rope
b. 20 Medicine Ball Slams :10 rest, :20 Jump Rope
c. 20 Alternating Split Squats :10 rest, :20 Jump Rope
d. 20 elevated feet pushups :10 rest, :20 Medicine Ball Slams
REPEAT WITH AS LITTLE REST AS NEEDED
GOAL: 4 ROUNDS OF ABOVE EXERCISES AS DESCRIBED IN UNDER 20 MINUTES!
Go to http://www.stretchwell.com/ and order a 8' speed rope for a 5'-5'7"person,
9' speed rope for a 5'8"-6'1" person, 10' speed rope for a 6'2" + person.
2 choices for medicine balls: 5kg vari-firm or 7kg vari-firm medicine balls.
I have no affiliate agreement with STRETCHWELL. They are just a great company
with good products.
With shipping you are looking at a $25 gift. Plus the workout...That's on me! Merry Christmas!
3.) Resistance Bands
I was never that crazy about exercise bands until I met Dave "The Band Man" Schmitz at a fitness conference. This brother just "ripps it up" when it comes to band training (hence his nick name). And, after he put me through one of his crazy and innovative workouts I became a
BELIEVER ! BIG TIME! Bands are the perfect, easy to carry gym in a bag tool for travel, gym use or home use and the only place I would recommend buying resistance bands is right here at
http://www.1shoppingcart.com/app/?af=1043640
4.) A Gift Card To Whole Foods or Trader Joe's
These two food stores just rock when it comes to buying wholesome foods. And yes, they maybe a bit more expensive than the conventional supermarkets, but a gift card to a Whole Foods or Trader Joe's just says that you care what a friend or loved one on your gift list puts in their bodies. A weeks worth of real healthy groceries beats wasting money on that over priced restaurant anyday. Atleast, thats what I say. But, hey that's just me...
5.) A Gift Card To A sporting Goods Store
This is easy. No stress...No fuss...Just hit the cashier up for a $50 Gift certificate and you are done! Besides, If you try to pick out the right athletic gear or workout clothes for someone on your list, you know you will screw up the size, color or whatever. So, make life easy and do the gift card thing when it comes to clothes.
6.) A Gift Card To A Good Massage Therapist
If you know someone who is crazy busy and so stressed out that it should be considered "illegal"
(sounds like almost all of us) then force the issue for them to just chill and relax with a kick butt
full body 90 minute massage. I know I said a foam roller is almost as effective as a good massage, but hey, if someone 'threw' me a 90 minute full body massage gift card, that foam roller is gonna' gather a little dust for a few days.
7.) Any Of The Following "Diet" Books
So many people have asked me throughout the years to hook them up on a good fat loss diet.
I do not like diets because the word alone just conjures up too many ideas of being a temporary or short term solution to what should be a mind set change for a lifetime change of good nutrition and HEALTHY eating habits. Although I am writing an exercise and nutrition book now, these books listed below simply ROCK! The idea with nutrition and healthy eating is to understand why you choose to eat a certain way. In my experience, once someone reads and understands the science behind a sound nutrition program, they tend to have long term better results. All of these books reveal great insights, but my top 3 are designated by *
-The New Diet Revolution* by Dr. Robert Atkins M.D.
-Sugar Busters by H.Leighton Steward, Morrision Bethea, M.D., Sam Andrews, MD
Luis Balart, M.D.
-Protein Power by Dr. Mark Eades M.D.
-The Paleo Diet* by Dr. Loren Cordain PhD
-TNT Diet* by Dr. Jeff Volek PhD, RD
8.) Gift Card To A Fitness Boot Camp
Fitness boot camps simply and literally "KICK BUTT". I have been personal training for almost 17 years and I would say overall that the most effective exercise format for general conditioning and fat loss is unquestionably a well designed boot camp program! Music pumpin', people jumpin', boot camp coach thumpin' and everyone GETS FIT DONE! How sweet does that sound.
So, find a highly qualified fitness boot camp program in your area with strong social support (ie. client testimonials, pictures, video). Also, if you hear any buzz about a boot camp in your area, that may be a good indication that program is a good one. Once you find one, join it yourself and buy a gift card for someone you know would enjoy and get alot out of the program as well.
And if you live in the local Point Pleasant area, come train with us for some of the best personal training in Point Pleasant by visiting http://www.mattjenningsbootcamps.com/
We will change your life and have you looking better naked this New Year, Guaranteed!
Ripp It Up for the Holidays. Be Safe and Happy This New Year!
Thanks & Peace-
Matt
And if you are in one of those "I hit the holiday gift buying wall" moments, then I think I may be able to help you out. Why not think fitness gifts?
Here is my official 'top 8 because it's gettin' late' last minute fitness gifts list for 2009:
1.) A Foam Roller
Yep, everyone's rolling! Well, should be anyway. You may have seen foam rollers being used in many health club settings over the last year. It is a self-massage tool that is almost as effective as a professional massage. You use the foam roller to apply low load force or pressure to tissue (muscle) adhesions that can effect how that muscle functions, and how the joint(s) that muscle moves functions. Great for injury prevention as well as jumpstarting recovery from a tough training session! We "roll" in my fitness studio and I hope you do the same where ever you train.
Finding a good foam roller is key. The rollers found at retail sports stores are usually of low quality and wear down pretty quick. I get all of my foam rollers online from http://www.stretchwell.com/
The 36"x6" full roller is the one I use and it is relatively inexpensive.
I have also used PVC pipe that is obviously much more firm than foam, but in my estimation even more effective for rolling. Just go to a home supply store (Home Depot ), and buy a 10'x 4" piece of pipe ($11). Ask service to cut it in half so it is easier to transport. Borrow a friend's chop saw and cut pipe in 12" pieces. Now, you have rollers for life with this sweet GET. FIT.DONE on the QT tip.
2.) Jump Rope & Medicine Ball
Hey, give me a jump rope and a medicine ball (the one that DOES NOT bounce) and we can
have a crazy butt-busting, lung-searing, muscle seizing on the fly anytime...
anywhere... boot camp style 4 minute workout! Think I'm kidding?
PUSH...JUMP...SLAM! Let's Go!
a. 20 pushups (as fast as possible) :10 rest, :20 Jump Rope
b. 20 Medicine Ball Slams :10 rest, :20 Jump Rope
c. 20 Alternating Split Squats :10 rest, :20 Jump Rope
d. 20 elevated feet pushups :10 rest, :20 Medicine Ball Slams
REPEAT WITH AS LITTLE REST AS NEEDED
GOAL: 4 ROUNDS OF ABOVE EXERCISES AS DESCRIBED IN UNDER 20 MINUTES!
Go to http://www.stretchwell.com/ and order a 8' speed rope for a 5'-5'7"person,
9' speed rope for a 5'8"-6'1" person, 10' speed rope for a 6'2" + person.
2 choices for medicine balls: 5kg vari-firm or 7kg vari-firm medicine balls.
I have no affiliate agreement with STRETCHWELL. They are just a great company
with good products.
With shipping you are looking at a $25 gift. Plus the workout...That's on me! Merry Christmas!
3.) Resistance Bands
I was never that crazy about exercise bands until I met Dave "The Band Man" Schmitz at a fitness conference. This brother just "ripps it up" when it comes to band training (hence his nick name). And, after he put me through one of his crazy and innovative workouts I became a
BELIEVER ! BIG TIME! Bands are the perfect, easy to carry gym in a bag tool for travel, gym use or home use and the only place I would recommend buying resistance bands is right here at
http://www.1shoppingcart.com/app/?af=1043640
4.) A Gift Card To Whole Foods or Trader Joe's
These two food stores just rock when it comes to buying wholesome foods. And yes, they maybe a bit more expensive than the conventional supermarkets, but a gift card to a Whole Foods or Trader Joe's just says that you care what a friend or loved one on your gift list puts in their bodies. A weeks worth of real healthy groceries beats wasting money on that over priced restaurant anyday. Atleast, thats what I say. But, hey that's just me...
5.) A Gift Card To A sporting Goods Store
This is easy. No stress...No fuss...Just hit the cashier up for a $50 Gift certificate and you are done! Besides, If you try to pick out the right athletic gear or workout clothes for someone on your list, you know you will screw up the size, color or whatever. So, make life easy and do the gift card thing when it comes to clothes.
6.) A Gift Card To A Good Massage Therapist
If you know someone who is crazy busy and so stressed out that it should be considered "illegal"
(sounds like almost all of us) then force the issue for them to just chill and relax with a kick butt
full body 90 minute massage. I know I said a foam roller is almost as effective as a good massage, but hey, if someone 'threw' me a 90 minute full body massage gift card, that foam roller is gonna' gather a little dust for a few days.
7.) Any Of The Following "Diet" Books
So many people have asked me throughout the years to hook them up on a good fat loss diet.
I do not like diets because the word alone just conjures up too many ideas of being a temporary or short term solution to what should be a mind set change for a lifetime change of good nutrition and HEALTHY eating habits. Although I am writing an exercise and nutrition book now, these books listed below simply ROCK! The idea with nutrition and healthy eating is to understand why you choose to eat a certain way. In my experience, once someone reads and understands the science behind a sound nutrition program, they tend to have long term better results. All of these books reveal great insights, but my top 3 are designated by *
-The New Diet Revolution* by Dr. Robert Atkins M.D.
-Sugar Busters by H.Leighton Steward, Morrision Bethea, M.D., Sam Andrews, MD
Luis Balart, M.D.
-Protein Power by Dr. Mark Eades M.D.
-The Paleo Diet* by Dr. Loren Cordain PhD
-TNT Diet* by Dr. Jeff Volek PhD, RD
8.) Gift Card To A Fitness Boot Camp
Fitness boot camps simply and literally "KICK BUTT". I have been personal training for almost 17 years and I would say overall that the most effective exercise format for general conditioning and fat loss is unquestionably a well designed boot camp program! Music pumpin', people jumpin', boot camp coach thumpin' and everyone GETS FIT DONE! How sweet does that sound.
So, find a highly qualified fitness boot camp program in your area with strong social support (ie. client testimonials, pictures, video). Also, if you hear any buzz about a boot camp in your area, that may be a good indication that program is a good one. Once you find one, join it yourself and buy a gift card for someone you know would enjoy and get alot out of the program as well.
And if you live in the local Point Pleasant area, come train with us for some of the best personal training in Point Pleasant by visiting http://www.mattjenningsbootcamps.com/
We will change your life and have you looking better naked this New Year, Guaranteed!
Ripp It Up for the Holidays. Be Safe and Happy This New Year!
Thanks & Peace-
Matt
Sunday, December 6, 2009
10 Holiday Diet Strategies to Help Keep You Lean, Fit and Sexy!
During the holidays we all need to jam pack our damage control diet strategies arsenal. Some of us have some pretty practical strategies, others may need a little help.
Here's a little help...10 sure fire strategies you can use to 'indulge without the New Year bulge'
1.) You know you are going to be tempted to indulge in some savory morsels this holiday season. So, prior to you arriving at any of these occasions hit a 15-20 minute high intensity interval training circuit. This will keep your body in high alert to store post workout consumed calories
in muscle instead of fat. And if for some reason you are able to get in another workout some time after a high calorie meal, even better.
Try this HIIT workout I call JUMP!
a. 100 revolutions with jump rope (as fast and clean as possible) NO REST
b. 20 pushups, any variation NO REST
c. 20 straight leg sit ups NO REST
d. 20 body weight alternating split squats (40 reps total) then take
AS LITTLE REST AS NEEDED
e. 20 medicine ball slams. Use a medicine ball that has no bounce. Take ALRAN, then
Here's a little help...10 sure fire strategies you can use to 'indulge without the New Year bulge'
1.) You know you are going to be tempted to indulge in some savory morsels this holiday season. So, prior to you arriving at any of these occasions hit a 15-20 minute high intensity interval training circuit. This will keep your body in high alert to store post workout consumed calories
in muscle instead of fat. And if for some reason you are able to get in another workout some time after a high calorie meal, even better.
Try this HIIT workout I call JUMP!
a. 100 revolutions with jump rope (as fast and clean as possible) NO REST
b. 20 pushups, any variation NO REST
c. 20 straight leg sit ups NO REST
d. 20 body weight alternating split squats (40 reps total) then take
AS LITTLE REST AS NEEDED
e. 20 medicine ball slams. Use a medicine ball that has no bounce. Take ALRAN, then
REPEAT CIRCUIT
two more times with the only thing changing is jump roping for 150 repetitions for 2nd round,
then, 200 repetitions with the rope in 3rd round.
Goal is to get done with all 3 circuit rounds in 15-20 minutes
2.) Have a whey protein smoothie within a half hour after completing workout.
This feeds muscle strong amino acids pool as well as kicks in satiety before you get to
a possible binge at the neighbors holiday party.
3.) When you get to the party try to stay away from the beer and vie for a good red wine or non- sugary alcohol drink like a vodka with a flavored seltzer mix.
4.) Go for the lean protein appetizers like shrimp cocktail and marinated chicken
or beef on a tooth pick options. Also, attack the fresh vegetables and hard cheese platter.
That platter is at EVERY holiday party, right?
And, do your best to stay away from the fried stuff
5.) Drink plenty of water especially between cocktails.
6.) Have a kick butt salad before the main entree is served.
7.) Fill your plate only once.
8.) When you wake up the next morning, try to eat foods that are
two more times with the only thing changing is jump roping for 150 repetitions for 2nd round,
then, 200 repetitions with the rope in 3rd round.
Goal is to get done with all 3 circuit rounds in 15-20 minutes
2.) Have a whey protein smoothie within a half hour after completing workout.
This feeds muscle strong amino acids pool as well as kicks in satiety before you get to
a possible binge at the neighbors holiday party.
3.) When you get to the party try to stay away from the beer and vie for a good red wine or non- sugary alcohol drink like a vodka with a flavored seltzer mix.
4.) Go for the lean protein appetizers like shrimp cocktail and marinated chicken
or beef on a tooth pick options. Also, attack the fresh vegetables and hard cheese platter.
That platter is at EVERY holiday party, right?
And, do your best to stay away from the fried stuff
5.) Drink plenty of water especially between cocktails.
6.) Have a kick butt salad before the main entree is served.
7.) Fill your plate only once.
8.) When you wake up the next morning, try to eat foods that are
high in protein and good fats,like bacon and eggs.
And leave out the toast. Low carbohydrate diets rule if you want
to get lean, stay lean, feel great and get sexy!
And if you don't believe me, don't worry, just do a bit of homework.
A low carb/high fat and mod protein type of nutrition plan is WELL documented in current research to deliver rapid fat loss, muscle maintenance, cardio vascular health and well being.
9.) Try to eat no carb to low carbs all week and leave 1 day as a "GOOF OFF' day.
Note: Saturdays usually make for a good "GOOF OFF" day.
Low carb days keep our body's insulin levels at bay
so we can burn our fat stores instead of storing fat in our 'Fat Stores'
10.) Stay on course as often as you can. Why?
9.) Try to eat no carb to low carbs all week and leave 1 day as a "GOOF OFF' day.
Note: Saturdays usually make for a good "GOOF OFF" day.
Low carb days keep our body's insulin levels at bay
so we can burn our fat stores instead of storing fat in our 'Fat Stores'
10.) Stay on course as often as you can. Why?
Hey, nothing could possibly 'taste' better than
how it 'feels' to look strong, feel strong and be fit, lean and sexy.
how it 'feels' to look strong, feel strong and be fit, lean and sexy.
You just can't argue that...
Can you?
Tuesday, December 1, 2009
5 Quick Tips For A Fat-Free New Year Body
Hey, we all know what time it is...The holiday season. And we can predict what happens to the majority of us from Thanksgiving to January 1...EXTRA POUNDS A(ROUND) the middle! All because we get caught in the trap of missing workouts to make more time for holiday errands and events. It is a big mistake to risk losing the lean muscle and strength that you have worked so hard to build and maintain. Why you ask?
Losses in lean body mass (muscle) will lower your resting metabolic rate, which accounts for the majority (about 60-75%) of your total daily calorie burning.This means that everyday you will be burning less and less calories putting you at big risk of putting on that ugly and unhealthy bodyfat during the holidays. Not to mention the loss in strength and fitness that will just deflate you when you finally decide to get back to the gym to 'start' up your program again. I know this sounds bleek, but not to worry! I do have a few clever tricks up my sleeve to help you maintain and/or increase your current amount of lean muscle and maximize your daily calorie burn to best protect you from the ugly holiday bloat!
1.) Perform atleast one intense strength training session per week
This is pretty easy to do. And, the cool thing is you only need a pair of dumbells
and maybe 15 minutes to GET FIT DONE!
Alright, check this out...Grab a pair of dumbells that are somewhere between 15-20% of your bodyweight. E.G. 150 pound person uses 2 x 20-30lb dumbells.
The exercise is a complex (multi joint exercises put together in a sequence)that I call "Killer 3's".
Hold dumbells at side with feet straight ahead and hip width apart.
The complex is a hanging clean (dumbells are pulled from just above the knees to shoulders) to a squat (back stays straight, abs are "on", butt drops back and down as you keep heels 'planted' to the ground). Stand back up from squat, drop dumbells to the ground (without letting go) and do 1 pushup. That sequence equals 1 repetition. Now repeat 9 more times without pausing. After 10 reps are completed, recover for as little time as necessary and repeat exercise in descending sets, i.e. 9 reps, recover, 8 reps, recover, 8 reps, recover, 7-7, 6-6, 5-5, 10! DONE!
Intense workout...NO DOUBT!
And, if you can get 2-3 strength workouts in a week instead of 1, all the better!
2.) You Gotta TABATA...
Real effective... Real efficient cardio training developed in 1996 by Dr. Izume Tabata.
Do this right after strength workout, or your day off.
(Leave the boring 30-45minutes on the elliptical to some other poor sole & "ripp it up" like this:
Note:Use a stepper, upright bike (old Schwinn Air-Dyne if you are fortunate enough to have one), or Concept II rower.
a) Do a 2 minute warmup (unless you do it right after a strength workout)
b) The idea is to go ALL OUT! for 20 seconds and moderate intensity for 10 seconds.
c) 8 intervals (4 minutes) should be enough to get your attention. But, if for some reason it is not, hit another 8 x 20/10 lung searing, muscle frying intervals then, go home.
3.) Park Far...
Don't be tempted to take the 'best' parking space you can find. Leave that for someone who might really need it. Instead, find the space that no one in their right mind wants... 3 lots from the mall doors. Then, once you are inside go for the stairs. Hey, if you are truly fitness crazy, take 5 minutes and blow out a stair climbing workout. Don't worry about causing a fuss.
You will get a few strange looks (trust me...you will) but, the only hassle you may get will be from the mall security. And that guy will take atleast 5 minutes to get to you and bust your chops. So, don't think about it too much. You are on a mission so, just go for it!
4.) Snowball Fight!
Man, when was the last time you had one of these good ole' home grown, down to earth, real deal snow ball fights? If you are fortunate enough to have a decent snow fall this holiday season, grab your wife, husband, the kids, your neibors kids (get permission from their parents first) and go nuts! Fun...Exhausting...Calorie burning...All the good qualities of a kick butt 'workout'! Anything to make sure you are still fitting into your pants instead of 'ripping' into your pants before the New Year!
5.) Enlist in Boot Camp
That's right, baby. Fitness boot camps RULE the day when it comes to effective and efficient fat and weight loss programs. Packed with awesome station format workout circuits, high energy-pumping music and motivation from the other campers, this type of workout environment just
ripps you into high gear to GET FIT DONE!
So, my brothers and sisters DO NOT WEIGHT, I mean wait until the last minute to get your fit together!
Now, you have a few good ideas to help you stave off those unwanted lbs.
Losses in lean body mass (muscle) will lower your resting metabolic rate, which accounts for the majority (about 60-75%) of your total daily calorie burning.This means that everyday you will be burning less and less calories putting you at big risk of putting on that ugly and unhealthy bodyfat during the holidays. Not to mention the loss in strength and fitness that will just deflate you when you finally decide to get back to the gym to 'start' up your program again. I know this sounds bleek, but not to worry! I do have a few clever tricks up my sleeve to help you maintain and/or increase your current amount of lean muscle and maximize your daily calorie burn to best protect you from the ugly holiday bloat!
1.) Perform atleast one intense strength training session per week
This is pretty easy to do. And, the cool thing is you only need a pair of dumbells
and maybe 15 minutes to GET FIT DONE!
Alright, check this out...Grab a pair of dumbells that are somewhere between 15-20% of your bodyweight. E.G. 150 pound person uses 2 x 20-30lb dumbells.
The exercise is a complex (multi joint exercises put together in a sequence)that I call "Killer 3's".
Hold dumbells at side with feet straight ahead and hip width apart.
The complex is a hanging clean (dumbells are pulled from just above the knees to shoulders) to a squat (back stays straight, abs are "on", butt drops back and down as you keep heels 'planted' to the ground). Stand back up from squat, drop dumbells to the ground (without letting go) and do 1 pushup. That sequence equals 1 repetition. Now repeat 9 more times without pausing. After 10 reps are completed, recover for as little time as necessary and repeat exercise in descending sets, i.e. 9 reps, recover, 8 reps, recover, 8 reps, recover, 7-7, 6-6, 5-5, 10! DONE!
Intense workout...NO DOUBT!
And, if you can get 2-3 strength workouts in a week instead of 1, all the better!
2.) You Gotta TABATA...
Real effective... Real efficient cardio training developed in 1996 by Dr. Izume Tabata.
Do this right after strength workout, or your day off.
(Leave the boring 30-45minutes on the elliptical to some other poor sole & "ripp it up" like this:
Note:Use a stepper, upright bike (old Schwinn Air-Dyne if you are fortunate enough to have one), or Concept II rower.
a) Do a 2 minute warmup (unless you do it right after a strength workout)
b) The idea is to go ALL OUT! for 20 seconds and moderate intensity for 10 seconds.
c) 8 intervals (4 minutes) should be enough to get your attention. But, if for some reason it is not, hit another 8 x 20/10 lung searing, muscle frying intervals then, go home.
3.) Park Far...
Don't be tempted to take the 'best' parking space you can find. Leave that for someone who might really need it. Instead, find the space that no one in their right mind wants... 3 lots from the mall doors. Then, once you are inside go for the stairs. Hey, if you are truly fitness crazy, take 5 minutes and blow out a stair climbing workout. Don't worry about causing a fuss.
You will get a few strange looks (trust me...you will) but, the only hassle you may get will be from the mall security. And that guy will take atleast 5 minutes to get to you and bust your chops. So, don't think about it too much. You are on a mission so, just go for it!
4.) Snowball Fight!
Man, when was the last time you had one of these good ole' home grown, down to earth, real deal snow ball fights? If you are fortunate enough to have a decent snow fall this holiday season, grab your wife, husband, the kids, your neibors kids (get permission from their parents first) and go nuts! Fun...Exhausting...Calorie burning...All the good qualities of a kick butt 'workout'! Anything to make sure you are still fitting into your pants instead of 'ripping' into your pants before the New Year!
5.) Enlist in Boot Camp
That's right, baby. Fitness boot camps RULE the day when it comes to effective and efficient fat and weight loss programs. Packed with awesome station format workout circuits, high energy-pumping music and motivation from the other campers, this type of workout environment just
ripps you into high gear to GET FIT DONE!
So, my brothers and sisters DO NOT WEIGHT, I mean wait until the last minute to get your fit together!
Now, you have a few good ideas to help you stave off those unwanted lbs.
Subscribe to:
Posts (Atom)
