New Years and Resolutions

According to Statisticbrain.com, 45% of us will make resolutions this year.  The number one resolution made by most is, you guessed it, weight loss.  The survey goes on to show, for those over the age of 20, 39% will achieve their desired goals.  For those over the age of 50, only 14% will reach their goals.  As time passes on, month after month, the desire to continue those goals plummet.  

Fitness goals are always a great plan, regardless of the time of the year.  It's important you have a good plan set in place to help you attain those goals.  Follow these simple steps, and achieve your desired results.  

1. Write it down- makes your plan visible, this helps to hold yourself accountable.

2. Be specific- the more specific the better, this will help you target your desired result.

3. Make sure your goals are realistic- if they aren't you won't stick to them.

4. Tell friends and family- motivation from those who are close will help hold you accountable.

5. Keep it simple!- the easier the plan, the more likely you'll stick to it.

Glad to hear that you're taking your health serious in 2013.  Put in the work that it takes to complete your mission, and DO NOT QUIT on yourself!  You can do it!  Have an amazing, safe, New Year!

#Train to Live

Workout Finishers

Metabolic workout finishers are a great way to up the ante on the cardio after a tough day of lifting or resistance training.  Finishers are designed to be high intensity exercises that provide a metabolic boost to your workout.  There are many, many different types of finishing sets you can use, but try finding something that attacks the muscle groups top to bottom or vice versa.  This forces the blood to flow through many different areas of the body and many different muscle groups aiding by expending those calories into high energy metabolic use.  Finishers come at the end of the workout, and give the body that high cardio output, in much less time than traditional means.  Here is one example of a good workout finisher from my videoblog:

http://www.youtube.com/watch?v=oBe3wapYPjM

Enjoy! #BetterEveryDay

Coffee and your Metabolism

Do your own research, but an overwhelming amount of studies would suggest coffee will jolt your metabolism.  Moderation, as in just about anything else is the key.  You don't want to build a huge tolerance for caffeine.  But in moderation coffee is not a bad thing, it can increase that Internal Energy Generator up to 15%.  Stick to 1 or 2 cups a day.  And for those "Pearlies for the Girlies" or that "Bridgework that make all the men Hurt", Rembrandt is a great teeth whitener!  Well worth the $7.00! HaHaHa!  Here's an article that duplicates my previous statements for your viewing pleasure:

http://www.self.com/blogs/flash/2011/07/foods-that-naturally-speed-up.html

Check out my videoblog for a great afternoon snack idea that includes that magical bean, coffee:

http://www.youtube.com/chetthetrainer

#Train2Live

No gym...No problem.

The winter storm warning today inspired me to write about ways to get fit, outside of the gym.  Just because you can't hit the gym, doesn't mean you can't get an INTENSE workout session in.  I hear a lot of "EXCUSES" about reasons people fail to make it to the gym.  Job, School, Kids, Family, Organizations, Board Meetings, etc. etc.  Unfortunately I don't see those as valid excuses.  Every excuse I mentioned, I deal with personally, on a daily basis.  I realize life comes at us quickly, and time can be difficult to manage, but failing to take care of your body is something you just can't negotiate.  45 minutes is all you need to get this accomplished, a few times a week.  You can't afford to not take care of your body, it will end up costing you in the long run in healthcare expenses.  Okay, enough of my rant; here are a few items I think you all should pick up for those days you can't make it to the gym:

1. Brute Force Sandbag- you can purchase one from our website, ( http://www.warriorfitnesscenter.com ).  They come in a variety of sizes, and with one there are over 180 different exercises for it's uses, awesome option!

2. 2 pairs of Dumbbells/ Kettlebells- You can find a cheap set at Walmart reasonably priced.  Find a weight you're able to manage but is challenging, as well as a pair that are lighter for high rep exercises.  My suggestion would be find a light pair of Kettlebells, and a heavy pair of Dumbbells.

3.  Pullup Bar- Inexpensive and can be found at Walmart.

With these 4 items alone, you have all you need to kick some ass at home.

Here is a quick 45 minute workout for you to try out at home:

Warm Up: 45 seconds of work, 15 seconds of rest between sets (1 set: 5 min total)

Toe Touches

T- Pushups

Pop Squats

Bodyweight Squats

**1 min rest**

Strength Endurance: 45 seconds of work, 15 seconds of rest between sets (3 sets: 15 min total)

Pushups

Pullups

Burpees

Lunge Jumps

**1 min rest**

Core Exercises: 45 seconds of work, 15 seconds of rest between sets (3 sets: 15 min total)

Forward Plank

Left side Plank

Right side Plank

Reverse Crunch

**1 min rest**

Finisher: 200 Jumping Jacks (w/in at least 5 minutes)

Stretch/cool down: 5 min

ENJOY!

Consistency....ummm okay.

So you hit the gym 3 - 5 times a week, every week but you're not seeing the results.  Maybe you've been watching you diet, or assume to be making healthy options.  Why is it that you're not seeing improvements, or have reached a plateau?  Showing up, simply put, is NOT ENOUGH!  Let's go back to June 11th, 1997.  The Chicago Bulls were playing the Utah Jazz in a pivotal game 5.  The teams were tied 2 - 2 in a best of 7 game series.  Michael Jordan came into the game barely able to hold himself up due to the flu, he also understood the importance of the task at hand.  MJ went on to score 38 points, grab 7 rebounds, dish out 5 assists, steal 3 men's lunches, and block 1 shot.  His stat line and the feat, were both incredible.  But that's not what I'm getting at.  His level of effort in that game was through the roof.  He pushed his body well beyond it's point of comfort, and was able to achieve a positive end result.  Had he simply "shown up" for the game, Chicago would have lost game 5, and possibly the series.  Your mindset when training should be the same!  You need to hit each day with as much intensity while you're there as possible.  You must have it in your mind before you arrive, "I AM GOING TO  KILL THIS ROUTINE TODAY!"  I know you've heard it before: "If you fail to plan, than plan to fail": this quote can't resonate loud enough if you want to see improvements.  Plan out your workout ahead of schedule if you don't have a trainer already doing that for you.  Make sure there are progressions, make sure your routine is pushing your body to it's end.  If you have done the same routine week in, and week out, and there hasn't been any progression.  It's probably time to change it up.  CHALLENGE YOURSELF.  Use challenging weight, push yourself to the rep that fails. Leave the gym sweaty, and nasty, only then will you begin to achieve your goals! #Train to Live

Milk, Does It Really do the Body Good?

So many folks don't understand if milk is good, or bad.  Here is the lowdown.  According to the Harvard School of Public Health, "Cow" Milk does have certain nutrients that are good for the body, i.e.: Calcium, Potassium, and Vitamin D.  What has been debunked, is the idea that it increases bone health.  Fracture rates have yet to be proven with any significant difference between milk drinkers in the U.S., to studies shown in some Asian countries where there is no milk consumption within most households.  It gets better!  The cons of milk: high caloric intake, and studies also show increased cow milk drinkers to have a higher risk for prostate cancer in men, as well as ovarian cancer in women! YIKES!  Almond Milk is a much healthier option.  It has the same if not higher nutritional value to that of milk for Calcium, Potassium, and Vitamin D.  Almond Milk also has nutritional value that Cow Milk does not offer, Vitamin E, Zinc, as well as higher levels of magnesium and potassium.  Almond Milk is Lactose, Gluten, and cholesterol free as well.  The high level of antioxidants decrease the risks of the associated cancers found in milk, as well as giving you an anti-aging value.  #foodforthought

My "Secret" Weight Loss Strategy

The secret is, there's no secret.  You've heard it over and over again, yet you simply don't want to listen.  There is no magic pill, shake, drug, powder, recipe, that will get you to your personal weight loss goals.  It takes a good mixture of hard work in the gym, followed up with a proper healthy diet outside of the gym.  Lack of dedication outside of your training sessions, will make improvements to your physique minimal at best.  You have to be serious of what it is that's important to you.  The junk food, juices, soda, hamburger, ice cream, candy, fast food, etc. etc. rank at the top of your priorities, or does being full of energy, and ready to take on anything a better option?  Mental toughness will mean the difference between success and failure.  #StayFocused

Focus on Progression

One of the biggest mistakes I have seen many folks making over the years, is relating their fitness level/progression/goals based on what someone else is doing.  You must focus on your own individual goals, and measure success accordingly   If you're going to succeed in reaching your fitness goals, it is going to take determination, self-motivation, and a lot of hard work.  Don't get discouraged because your not lifting as heavy, or doing as many reps as the next person.  Focus on your Progression.  Everyday is another opportunity to be stronger and better than yesterday.  Set attainable, realistic goals, and measure to that success.  Once you've met those goals, then set the bar a little higher.

Simple Breakfast

Breakfast seems to be the toughest meal to get right for a lot of people.  Either the hectic schedule, getting kids ready for school, and work, etc. etc. etc.  Breakfast however is the essential meal to kick start your day with high energy.  High Fiber Oatmeal is an easy, quick option, that doesn't take much preparation, or time to consume.  The complex carbohydrates your body utilizes will help bolster that metabolism, and give you energy to move on with your day.  Adding berries will give you a natural sugar source, and has many antioxidant values.  Make sure you're not skipping out on your opportunity to start your day off right!

#Train To Live 

Workout of the week: 12/13/12

Workout of the week:

Warm Up:

1min Jumping Jacks

15sec rest

1min Jump Rope

15sec rest

1min Mountain Climbers

15 sec rest

1min Stationary Lunge

60 sec rest

(2 sets)

Strength exercises: 45sec of work / 15 sec of rest in between each exercise (1 min rest after all 5 exercises, then repeat)

1.       Squats- (comfortable weight)  

2.       Kettle Bell Overhead Walking Lunge 30 yds

3.       Staggered Pushup

4.       Plyo Box Jump/ Tire Jump

5.       Flys- w/ Dumb Bell, comfortable weight

(2sets)

Endurance exercises: 45sec of work / 15 sec of rest in between each exercise (1 min rest after all 5 exercises, then repeat)

1.       Burpee into pullup

2.       Lunge Jumps

3.       Pop Squats

4.       Spiderman Climb

5.       Superman Hold

(2sets)

Core exercises: 45sec of work / 15 sec of rest in between each exercise (1 min rest after all 5 exercises, then repeat)

1.       Forward Plank

2.       Left side Plank

3.       Right side Plank

4.       Reverse Crunch

5.       Regular Crunch

FINISHER:

250 Jumping Jacks

Warmup: 5 min total

Exercices: 36 min total

FINISHER: as fast as you can complete

*******STRETCH TO FINISH********