Tag Archives: Personal

Make Sure It’s Only That Sweater That Doesn’t Look Good This Holiday Season.

ugly-sweater-guySo you’ve got an ugly sweater party to go to…or maybe your family just has terrible taste in holiday clothes… Either way, this little jump-start will help you get noticed for more than just that ugly sweater.  By the time you put on that ugly *** sweater you’ll be feeling like this guy on the left. #winning.  And, you better figure out an answer to the questions “What have you been doing?” “How did you get in such great shape?”  “What is your secret?”  because you’ll be getting them a lot at the party.

 

So this is how you do it…(I hope you sang that too)

STEP #1 CREATE A PLAN

I think I’ve said this before, but if you don’t have a plan then you are planning to fail.  So figure out a plan that will work for you.  Determine when you will work out, and put it in your calendar. For example, say you’re going to hit the gym  at 5pm Monday through Friday, write that in your calendar or put it in your phone. Done, I should see you at the weight rack by 5:05.  Obviously you’ll be using weights and getting stronger  to reach your goals. if you’ve been a cardio queen/king in the past, then I suggest you go read some of my previous posts, like this one and this one

STEP #2 DIAL IN YOUR NUTRITION

You can’t outwork a bad diet.  If you go to the gym every day of the week for 2 hours and bust your butt, and then stop at the fast food joint on your way home to drink a six pack…you’re probably going to get fatter, not in better shape.  Figuring out how many calories you need to eat will help you tremendously in reaching your goals. There are a few apps that are great for this. MyFitnessPal and FatSecret are two that I suggest to people. You could also ask your trainer, he should know or be able to figure it out for you.  I know a guy that is pretty good at this kind of thing, you can check him out here.  The number of calories isn’t your only focus with nutrition, though.  You can lose weight by eating Twinkies and pizza. But, you can’t eat very much and you’ll look like garbage even if you lose weight.  Eating whole, nutritious foods will not only give you better nutrients and keep you healthy while working towards your goals, it will also keep you fuller for a longer time.  Foods that are nutrient dense (chicken, fish, veggies, fruits, greens) take longer for your body to digest, causing a gradual release of energy to your body.  This gradual release keeps you fuller for a longer time (so you eat less) and also helps in the prevention of fat storage from excess energy being in the blood stream.  So eat lean meats, fruits, and veggies, with some complex carbs mixed in.  If you’ve got questions on what to eat let me know, I’d love to help!

STEP #3 FIND A BUFF BUDDY

 buff-buddy-the-elf (This is Buddy The Elf, He loves everything Christmas)

This is a short one. Having a buddy that you meet at the gym and talk about your goals with will help to keep you on track. And, hopefully keep you from diving into that ice cream at night when you are sitting on your behind.  Friends keep friends accountable, don’t let your partner slip up, and they’ll do the same for you.  Become Buff Buddies and be the people at the party that everyone is talking about.

If you are struggling to find a buddy, maybe a Personal Trainer is a direction you should look.  Not only will they keep you accountable, but they also have a whole bunch of advice and ideas they can share with you that will help you reach those goals much faster than on your own.

STEP #4 SLEEP

Go to bed already!  Sleep is one of the most important aspects of being healthy.  When you are tired your body doesn’t function up to It’s potential.  One of the biggest factors in being tired is decision-making. When you are tired you don’t choose the right foods, I know because it happens to me too. And because the science says so.  Sleep allows your brain to “recover” from the day, along with allowing your body to recover from those intense bouts at the gym.  The less sleep you get, the more stressed you become.  Being stressed raises your cortisol levels, and cortisol is known to increase your appetite. Being hungry even after you’ve eaten your daily calories causes you to overeat for the day. Which is how you gain weight. You don’t want that before the big party. So go get your rest.

 

You’re not going to like this one…but I think it’s something that more people struggle with than they think…

STEP #5 CUT BACK ON THE BOOZE

I’m not saying you have to stop drinking all together. I enjoy a beer here and there with my buffalo wings, or when hanging out with some friends. But, you have to realize that booze has calories. Empty calories, actually.  That means you get basically nothing beneficial from them.  All they are doing is adding to your calorie total for the day. They don’t help you repair damaged muscles or get the proper nutrients for a healthy body. They only add calories to your diet. Along the same lines is water, except you need to drink more water, not less. You should be drinking much more water than any other drink throughout the day.  Not only does your body need water to survive, but it can also be used as a tool to help prevent overeating at meal time.  Drinking a glass of water before you eat will help to fill up your stomach a little more than normal. When your stomach is full it sends chemicals to your brain that tell it to stop the hunger signals it’s been giving.  Reducing appetite will help you not eat as much, in turn lowering your daily calories.  Bottom line: drink less booze and drink more water. I try to shoot for 100 Oz or more per day. Sometimes I get more, sometimes less, but it’s a good place to be for me. I would suggest trying to get about 60 Oz minimum per day.

 

There it is.  That’s how you get HOT FOR THE HOLIDAYS!  But seriously, these strategies will help you jump-start your fitness goals no matter what time of year it is. All you have to do is start, and stick with it.  Good luck and as always if you’d like any guidance feel free to contact me here.

Go make people forget about that hideous sweater you’ll be sporting!

north-swole

 

Z

 

 

Haha, I couldn’t resist adding this in there!

That might be a good gym name…

Movement is Medicine.

deer-standAs I was sitting in my tree stand this past weekend waiting very patiently, and sitting very still, with hopes that Bambi’s dad would stroll by my tree I noticed something.  No, it wasn’t a deer, or a squirrel. It was how uncomfortable I felt sitting still, in the same position, for a long time.  All my previous sports injuries, bad posture, and aches and pains, seemed to all agree on the same thing. Me sitting in the same position for hours at a time, is a bad thing.  I don’t know how people can manage at a desk job, and sit there for 8 hours (or more!) of your day without much movement.  I would not be able to handle it.  But guess what happened when I got out of the stand and starting walking back to my car… My aches and pains started to disappear!  That’s the point of this post, I have noticed throughout my life that I am more comfortable and in less pain when I have been moving all day long vs being super uncomfortable and sore when I sit for long periods of time.  Now, I may be more tired from moving and being active all day long, but my body feels way better, and I sleep better too!

desk-job So I decided I would give you some info on how so much sitting is causing you more pain, and most likely causing a rise in your health issues. As well as some ways to counteract all this inactivity!

According to the Mayo Clinic (they seem pretty smart, don’t they?) there has been a correlation between sitting for long periods of time and a number of health issues.  Some of these health issues are:

-Increased Obesity, gaining unwanted weight is never a good thing for your health. Plus, it doesn’t help you fit into the beach outfit either…

-Increased blood pressure.  I’m guessing many of you know the risks involved here, because I know a lot of people who have this issue… If you don’t know, call me and we can discuss them.

-High blood sugar, which leads to extra fat stored around the waist (abdominal fat is said to have to most negative health effects to a person), and abnormal cholesterol levels.

-An increased risk of death from cardiovascular disease… seriously, sitting can kill you….

All of these things increase your risk of dying at an earlier age, if you do not make an effort to take care of them.  BUT, I HAVE GOOD NEWS!!!!!  You can fix all of these things, and it isn’t even by going to the gym for 8 hours every day! (Although, I wouldn’t mind hanging out with you if you did…)  There are simple ways you can counteract the negative effects of sitting for long periods of time.  Here are a few ideas:

-Get a standing desk.  While you’re at work you probably can’t stand all day, I’m sure there are meetings and other things that you have to sit through. But, if you have a standing desk you can still get things accomplished, like emails, phone calls, etc.  You’ll just be standing while you do it instead of sitting.

-Do a walking lunch!  Prepare food that you can eat while you walk. This way you’ll be getting a little exercise while nourishing your body with good, healthy foods…not potatoe chips and a fast food burger…

-Find a lunch workout group!  If you can sneak away for a lunch workout not only will you get your activity levels up, you’ll also be more productive when you do go back to work!  I happen to know a guy who runs a noon workout group… if you’re interested here is the info!

-If you do have a meeting, try a walking/talking meeting. Walk laps around the building while you discuss the big idea you just came up with.  You can call them Walkie-Talkies! haha

-Maybe a walking desk, these have treadmills underneath so you can walk while you are at your desk getting things accomplished.

-Maybe it’s just setting an alarm to get up and move around every 30 min to an hour and take a stroll around the office.

It doesn’t have to be crazy intense to get the benefits, a little movement can go a long way. But, the same goes for inactivity. The more inactive you are, the more those negative health effects will creep up on you and cause you more problems.

walkingThe benefits of movement are amazing.  They can be anywhere from losing weight and building an amazing physique, to just adding 10 years onto your life.  Don’t waste and shorten your life by sitting on the couch.  Be active and be healthy.  Now get off your butt and MOVE!

 

As always, if you’ve got questions let me know! I’m here to help in any way I can!

Go enjoy this beautiful sunshine!

Z