Friday Fitness Challenge

Good morning everyone! It's Friday and I'm going to try something new. Every Friday I'm going to present a fitness challenge for anyone that would like to participate and I hope all of you will participate. They're not going to be grueling, but they will at least get your body moving and will help with getting in that physical activity which is so important for our health.

So today's challenge: The Night Challenge
- 20 pushups
- 20 crunches
- 2 minute plank
Repeat 2x then sleep

I will be doing these fitness challenges with all of you as well. So, something a little different that I wanted to try and that we can all do together as a family! :)  Hope you all have a great Friday and let's get our body's moving with The Night Challenge!

 

- Mike

The Benefits of Yoga

Good morning everyone! Feeling a little stressed? Have any chronic back pain that you just can seem to get rid of? Migraines slowing your day down? Think about giving yoga a try. My routine that I'm currently following calls for active rest days...which means that I'm not lifting weights, but still doing some sort of physical activity. So this morning I chose to do yoga.

Not only is yoga a great stress reliever, there are also numerous physical benefits to doing yoga. Such as:
- Increased flexibility
- Increased muscle strength & tone
- Improved energy & vitality
- Cardio & circulatory health
- Improved athletic performance
- Protection from injury

I've mentioned on an earlier post that I struggle with my flexibilty. Yoga is one method I'm trying to use to help with my flexibility. Even though some poses (or asana for all you yogi's) are difficult for me to do, I make altererations with a foam roller (since I don't have a yoga block) to help with holding those positions.

So if you're looking to releive some stress, improve any of the above listed physical benefits, or looking for something to add to your weekly routine, think about giving yoga a shot. Hope you all have a great day! :)

 

- Mike

 

Photo: huffingtonpost.com

Smith-Machine Overload Bench Press

When it comes to maximizing your muscular development, eccentric movements are a must.  You are capable of handling more weight (roughly 60%) on the negative portion of a rep.  The Smith-Machine is one piece of equipment that can work great for performing negative overloads.  This will require two partners for this particulat exercise.  I've done these before and it's a great variation to throw into your chest routine.

Here are some tips:  Start with 10-25% extra weight on the bar.  Have your partners stand on each side.  Lower the bar to your chest (shoot for 5-6 seconds) and when you reach the bottom of your negative rep, have your partners pull off that 10-25% extra weight.  Then forcefully press the weight back up into the top position.  Then your partners will put the 10-25% extra weight back on at the top and then repeat the negative rep again.  Continue this tempo for as many reps as possible.  Once you cannot complete a full rep, have your partners pull that additional weight off and do as many reps as possible at an explosive tempo. 

I've included a video to help explain this a little better.  It's a little hard to see, but if you look to the left, you can see his partner pulling the extra weight off at the bottom of his negative rep and then sliding it back on once he returns the weight to the top position.  So if you're looking to add a little variety, and some important eccentric movement, to your chest routine, give the Smith-Machine overload bench press a try!  Have a great day everyone!


Photo:  bodybuiling.com

Great words to follow! Making changes in your lifestyle, whether it's eating healthier, working out more, dedicating your time towards a goal...whatever it is, it's a journey. Take a look back a few weeks ago, a month, a year and see how far you've come. Keep up the good work everyone and take some time to be proud of yourself for your dedication. I believe in all of you! Have a great day everyone! :)

-Mike

Rest-Pause Training

Hello everyone!  Looking to add a little intensity to your workouts?  There’s a lot of different options you can choose to approach switching up your intensities, but there’s a method that I’ve started using with my new routine that definitely gets my intensity up and is a way to ensure that I don’t plateau during this routine.  It’s called the Rest-Pause training method.  Some of you may have heard of it and tried it and some of you may not have.  For those of you that have tried it, I think you and I both can attest to the effectiveness it delivers.  For those of you who haven’t heard of it and looking to break through your plateau, I would highly recommend it.

As I stated above, this method is something that I’ve incorporated into my plan that I’m following now and I love it!  Here’s how it works:

1.  Perform your set as you would normally do (ex. 8-10 reps).  Set the weight down.

2.  Take 15 seconds of deep breathing, then pick the weight back up and continue to do reps until failure.

3.  Repeat step two as many times as you would like to (typical is twice).

Try doing this on your last set of each exercise (or last two sets of each exercise), which is what I do with my routine.  Don’t do this on every set of every exercise.  You’ll notice that when you perform these extra sets of reps after picking the weights back up and going to failure (which you may only be able to get 3 more reps done) it will be a grind and you’ll feel a different feeling in your muscles then with just the typical 8-10 reps and walking away.  In gym lingo, you’ll get more of a “pump”.  This is because you really get a mind to muscle connection because of the short bouts on concentrated effort.

So if you’re looking to add some intensity to your workouts or burst through your plateaus I highly recommend using the Rest-Pause method of training to spur that hypertrophy.  Have a great day everyone and keep up the good work!  :)

8 Ways To Have Fun With Exercise

Hello everyone!  The biggest excuse that people give to not working out is that they don’t have enough time.  Another common excuse is that they don’t enjoy it.  We all like to do things that we enjoy and for some people, working out isn’t at the top of their list.  Here are 8 tips that you can try to incorporate into your workouts that just might help make it more enjoyable.

1.  Try Something New

I’m a big believer in switching things up and trying new exercises.  Boredom in the gym is the root of all evils.  I usually switch my routine up every month or two to challenge my body in new ways and to make working out exciting.  Trying a new HIIT routine one month, then switching to a low rep/heavy weight the next for example.  Throwing in a kettlebell routine during the middle of the week and the next day follow it up with a plyometric workout.  Whatever it may, change things up and try new exercises to not only keep your mind stimulated but your body as well.

2.  Crank The Tunes

You may have read one of my earlier posts about Workout Playlists and how listening to music can get you through workouts.  Put a playlist together that will get your energy level up and let you have fun while working out.  Workouts are meant to be energetic so why not crank the tunes and enjoy it!

3.  Track Your Progress

Tracking your progress and seeing results is a great way to make exercising more exciting!  Keeping a workout journal is a great motivational tool you can use because it can make gains more tangible, and who doesn’t enjoy the thought of making gains?!

4.  Set Goals & Reward Yourself

Whether it’s to lose 1 pound this week or make it to the gym 12 times this month, make sure you set some realistic and attainable goals for yourself.  Determine your reward ahead of time and make sure you follow through.  This can make reaching your goal even more exciting!

5.  Enjoy An Outdoor Activity

Working out isn’t just limited to going to the gym.  Take your workout outdoors for a fun change!  The workout routine I’m currently doing calls for rest days and on those rest days it’s an active rest day.  Go for a walk on a trail through the woods near your house.  If you’re a golfer, walk 18 holes.  Could the exterior of you house use a little sprucing up?  Do some yard work.  Doing an activity outside of the gym can be fun and you can still get that exercise.

6.  Get A Workout Buddy

Working out with a friend isn’t just a way to squeeze in some face time with them, they can help push you and make your workouts more fun.  If your friend is tied up, try looking into local running clubs or fitness groups.

7.   Don’t Dread It

What I mean by this is switch the difficulty order of your exercises around.  While it’s beneficial to stack the most challenging exercises towards the beginning of your workout, don’t feel like that’s what you have to do every time.  Also, saving the toughest exercise for the very end of your routine doesn’t really leave you motivated to finish your routine when you know what’s coming.  Try sandwiching the really tough exercises with some of the more enjoyable ones and the whole workout can seem much more pleasant.

8.  Shorten It Up

Workouts taking too long?  Try shortening it up to 30 minutes of purposeful exercise.  Short and intense workouts can be really effective when it comes to building muscle and endurance and can be fun in the process!

Lift Your Mood With A Workout!

Good morning everyone! :) Depending on where you are in the country, if you're here in Minnesota in my neck of the woods, it's a windy and rainy day. But I'm not letting the weather get to me. I took advantage of the wonderful ability of our brain to release endorphins after we workout. It can work wonders on your outlook of how you feel today, especially during this weather. I did just that by getting my workout in this morning to start my day off in a good mood! :)  So if you're feeling a little down by the weather today after the great weekend we had, get that workout in to release those endorphins to take your mood to a more positive state. Check back tomorrow where I'll offer up some tips on how to make working out more enjoyable. Hope you all have a great day! :) 

-Mike

Protein Shakes - Before or After?

Happy Friday everyone!  Many of you may have heard the saying “20% gym, 80% nutrition”.  I’ve heard different splits than these, but my point is some of you may be wondering of that 80% nutrition, what should be focused on when it comes to pre and post workout nutrition?  I’ve had the pleasure of talking with some of you and offering tips, and one common thing that’s been brought up is Protein Shakes, the use of them, and when to have them?

I want to state that I’m not a Registered Dietician or a Nutritionist, so I can only tell you what has worked for me.  One thing people should understand, and I notice this a lot, is that they see something working for one person and figure that it should work for them as well.  That’s not always the case.  Not only have I read up on a lot of different supplements out there, I’ve also tried numerous combinations and found what has worked best for me and my body’s needs. 

As I’ve mentioned, I’ve had talks with some of you about having protein shakes to go along with my workouts and when to have them.  Pre-workout shake?  Post-workoutshake?  The question as to when the best time to have that shake is still up in the air, in my opinion.  After reading these two articles (highlighted ‘Pre-workout shake’ & ‘Post-workout shake’) I think we can all agree that there’s benefits to both times because our bodies are in need of nutrition, whether it’s for energy or repair. 

Personally I have my protein shake within 30 minutes of completing my workout to help with the healing and growth process of my muscles, which is important because of the damage we do to them while working out. But also my choice for doing this might get a little chuckle out of some of you, but I choose to have mine afterwards as a little reward.  Silly as it sounds, it’s true!  Let’s face it, if some of you have been consuming protein shakes for years now, you can attest to the fact that they’ve come a long way in how they taste!  These days some of the protein shakes out there are VERY tasty!  Now because I choose to have my shake afterwards I do take into consideration of my fuel source intake before my workout.  As mentioned in the article about Pre-workout shakes, BCAA’s will help fuel your muscles during your workouts, and because I know this, I use a BCAA supplement that I put in my pre-workout drink (not a shake, a pre-workout drink) to fuel me through my workouts. Then after my workout I drink my post-workout drink (Creatine, Glutamine, and more BCAA's) and my post-workout protein shake. 

Some of you still might not be sure as to when to have that protein shake, pre or post workout, but what I might suggest is to try either way, or both, and see what works best for you.  Like I said, what I said above is what I have found that works best for me.  The nutrition that we build in around our workouts is what’s important so that we can get the most out of that time we put in.  I hope you take away some great information from the articles I’ve read and provided for you.  Have a great day everyone! :)

The Simple Things In Life

Good morning everyone! 

I'm wearing this bracelet today. My daughter made this for me and as we were heading out this morning she grabbed it and said for me to wear it today. So I put it on with a smile and said of course I'll wear it! She's always looking out for me. :)  

This is just another example of why I try to live a healthier lifestyle. So that I can continue to be around to make bracelets with her and gladly let her accessorize my wardrobe as I leave the house with a HUGE smile. :) 

I hope all of you have a great day! :)

-Mike

May - National Physical Fitness and Sports Month

 

Good morning everyone!  Some of you may not know this, but May is National Physical Fitness and Sports month. People of all ages can benefit from regular physical activity and what a better time to start then this month.

 

Here are just a few benefits of becoming physically active:

Children and Adolescents - physical activity can improve muscular fitness and bone and heart health

Adults - physical activity can lower risk for heart disease, type 2 diabetes and some types of cancers

Older adults - physical activity can lower the risk of falls and improve cognitive function (learning and judgement skills)

So I encourage you all to make a small change that can benefit everyone in your family. This small change is to take the family out for a walk tonight around the neighborhood after dinner. I will be doing this tonight with my daughter. It's a great way to spend time with the family, talk about how each others day was and to be active in the process.   Have a great day everyone!  :)

-Mike

Have an awesome day everyone!  I believe in all of you!!  :)

-Mike

Any Progress is Good

Good morning everyone! Taking on a healthier lifestyle is a journey and along that journey we might get a little sidetracked or discouraged by results that you might feel you should be seeing. Just keep these words in mind, because as long as you're making progress in your health, any progress is better than no progress. Have a great day everyone! :)

Healthy Grocery Shopping Tips

Hello everyone!  Trying to eat better and cooking healthier can at times be a frustrating task, especially when you don't have the right ingredients in your kitchen.  So what do we do?  We head to the grocery store and get what we need to make those meals we have planned.  But when we get there we sometimes don't have the time to sit and read the labels and figure out which items are the most nutritious for us or to figure out what are the best buys.  Let's face it, there's a lot of choices in the store and it can be a daunting task to make the right choices.  Here are a few ideas that might make things easier for you.

Plan Ahead

This means have a plan before you even get to the grocery store.  Plan your meals for the week and create a grocery list to shop from.  Sundays are usually my days to go grocery shopping, so I'll sit down and figure out my meals for the week and write down all the ingredients I need that I don't already have in my kitchen.  This saves me from making trips back to the store.  Another good idea in planning is looking for coupons to not only save money, but you can also incorporate those sale food items in your meal plan for the week.

Consult the Pyramid

If you're having a hard time figuring out what to put on your grocery list, a good resource to follow is the guidelines of MyPyramid.  This is a good example to follow to help fill your cart with plenty of fruits, vegetables, dairy, lean meat, fish, poultry, whole grains, beans, and nuts.

3 Simple Rules

Here's 3 simple rules to follow while in the grocery store that can help you from spending hours there.

1.)  Shop the perimeter of the store, where fresh foods like fruits, vegetables, dairy, meat, and fish are generally located.  Avoid the center aisles where junk foods tend to be located.

2.)  Choose "real" foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible.  If you want more salt, add it yourself.

3.)  Avoid foods that more than 5 ingredients, artificial ingredients, or ingredients you can't pronounce.

I hope these ideas helped  with making your grocery shopping a little less hectic.  With a little planning ahead of time and knowing what to look out for when you're in the store, you'll be ahead of the game when it comes to making those healthier choices for you and your family when it comes to eating.  Now it's time for me to get back to my meal prepping for the week and to get back outside and enjoy this beautiful sunshine!  Have a great day everyone!  :) 

TBT - The Warehouse Gym

Happy Thursday everyone! There's been the "TBT" trend going so I thought I'd do one of my own. The larger, franchise gym's if you will, look much much different these days than they did back in the day, like this picture. Treadmills, ellipticals, stairclimbers, AMT'S...let's just say that as technology has been changing with the times, so have our gyms.

Warehouse gyms, like the one you see here, used to be very popular years ago. No treadmills, no ellipticals, no fitness classrooms...just bars, plates, dumbbells, pull up bars and maybe a jump rope or two for the cardio version back then...that's it. However, with all the different franchise gyms you see these days, these old warehouse gyms are starting to make a comeback. I'm sure you've all heard of them. They're basically the new cross fit gyms that are starting to pop up all around the place now.

Now I'm not knocking any gym at all. Not by any means. I'm all for getting a workout in and improving one's health, no matter which location it's at. The generation that worked out in the warehouse gyms got results and the same with our generation with the franchise gyms today. Just thought I'd share a little glimpse into how things have changed over the years and the warehouse gyms of the past. Have a great TBT everyone!