I think we all trudge through our day to day responsibilities hoping/looking/praying for something more. That doesn't necessarily mean we are unhappy, just unfulfilled. In my experience, there are a few things we as human beings can do, that are applicable to ALL aspects of life (fitness, family, career), to find our life's purpose. Keep in mind, what we WANT our life's purpose to be and what it actually is, is probably much different. Also, it may not be some grand, detailed purpose, we have to think of this in more of a general sense. Here it goes:
1.Think about what you LOVE to do. Do more of that! If you aren't prepared to make a full on career switch at this point in your life, that's ok, but you need to start somewhere!
2. Write and read more. Let your emotions out on paper (or in this day in age, on a computer). Acknowledge your highs and lows, learn from your failures or "mistakes", and move on.
3. Give back. Volunteer. This will ALWAYS make you more grateful for what you have. It will open up your eyes to how selfish and ungrateful we can be, mostly without even thinking about it.
4. Make sure you give yourself enough "me" time. If you don't take out the time to better yourself, you won't get better. No one else will do it for you!
5. Surround yourself with people who will push you beyond your self-imposed limits, and sometimes even out of your comfort zone. That's what true friends are for!
Hope you enjoyed this little "self-help" blog, next time will be back to fitness!
Saturday, September 7, 2013
Tuesday, July 30, 2013
How To Devise Your Exercise Program
I'm back! It's been a crazy few weeks in which I've been traveling and then sans Internet for a few days (thanks Verizon!) but I am back with a super informative post on how to devise your exercise program.
There is a typical methodology I follow when creating a new fitness program for a client, and it is nothing that you couldn't utilize on your own. Read my step-by-step approach and think about your current program (if you are even following one) - how does it measure up??
1. You NEED a program:It is impossible to track your progress without keeping a log of your workouts (sets, reps, how you felt). I recommend tracking everything and making notes on any mental, physical, physiological, or nutritional changes/thoughts.
2. Know your goals/starting point: You should have both short and long term goals. Usually I prescribe finding one primary goal, which often leads to changes t secondary oaks. Overwhelming yourself with too many goals can make the process seem impossible and could become detrimental. Also, make sure to get a fitness assessment to help track your progress (weight, circumference measures, body fat, etc.)
3. Find exercises that you are comfortable performing on your own: exercise should be fun! (Contrary to popular belief) It may be uncomfortable at the time, but the results will make you more motivated to complete more challenging workouts.
4. Know WHY you are doing a particular exercise and what bodypart(s) you are working: If you are unsure look online at a reliable resource or enlist the help of a certified personal trainer. This is a service that should be complimentary in most fitness centers.
5. Make sure the exercises you are doing correspond with your goals: For example, if you want to strengthen your lower back, bicep curls would not be helpful as a primary exercise.
6. If you don't know, ASK: Don't feel like you are alone in your fitness journey! Find a knowledgable
person to give you advice or guidance in putting a program together. With that being said, if you aren't reaching your goals on your own, always do your research and find a reputable, certified personal trainer!
Next post will cover how to set up your program based on exercise selection. Stay tuned!
There is a typical methodology I follow when creating a new fitness program for a client, and it is nothing that you couldn't utilize on your own. Read my step-by-step approach and think about your current program (if you are even following one) - how does it measure up??
1. You NEED a program:It is impossible to track your progress without keeping a log of your workouts (sets, reps, how you felt). I recommend tracking everything and making notes on any mental, physical, physiological, or nutritional changes/thoughts.
2. Know your goals/starting point: You should have both short and long term goals. Usually I prescribe finding one primary goal, which often leads to changes t secondary oaks. Overwhelming yourself with too many goals can make the process seem impossible and could become detrimental. Also, make sure to get a fitness assessment to help track your progress (weight, circumference measures, body fat, etc.)
3. Find exercises that you are comfortable performing on your own: exercise should be fun! (Contrary to popular belief) It may be uncomfortable at the time, but the results will make you more motivated to complete more challenging workouts.
4. Know WHY you are doing a particular exercise and what bodypart(s) you are working: If you are unsure look online at a reliable resource or enlist the help of a certified personal trainer. This is a service that should be complimentary in most fitness centers.
5. Make sure the exercises you are doing correspond with your goals: For example, if you want to strengthen your lower back, bicep curls would not be helpful as a primary exercise.
6. If you don't know, ASK: Don't feel like you are alone in your fitness journey! Find a knowledgable
person to give you advice or guidance in putting a program together. With that being said, if you aren't reaching your goals on your own, always do your research and find a reputable, certified personal trainer!
Next post will cover how to set up your program based on exercise selection. Stay tuned!
Tuesday, July 2, 2013
Creating Habits
It is easy to get in the habit of wishing, hoping, or praying that circumstances, people, or situations will change. However, That is only the foundation.
Unless you put in the work, what you want to change won't. Things don't happen because you "will" them to...they happen because your effort is greater than the force of the obstacles put in your way. Whatever your goal or dream is, know that it is in sight and within your grasp. When things get hard, go faster. When you feel like giving up, push harder. When you ask yourself WHY you are on this journey, regardless of what it is, remind yourself it is because you will be BETTER when it's done!
Unless you put in the work, what you want to change won't. Things don't happen because you "will" them to...they happen because your effort is greater than the force of the obstacles put in your way. Whatever your goal or dream is, know that it is in sight and within your grasp. When things get hard, go faster. When you feel like giving up, push harder. When you ask yourself WHY you are on this journey, regardless of what it is, remind yourself it is because you will be BETTER when it's done!
Sunday, June 30, 2013
Be the best YOU
10 tips about being a better YOU...these are probably things you already know or have already heard, but it never hurts to be reminded!
1. Surround yourself with people that have a quality you want in yourself. If you can't find an admirable quality in your friends/acquaintances you need to re-evaluate your circle of friends.
2. Don't get caught up comparing yourself to others...look at the you of the past and compare the current you...have you gotten better? Are you stronger, smarter, in a better place than you were 5 years ago? If not, you need to do a self analysis of why?
3. Think about your passion in life...is that what you're doing everyday? If not, think of a plan to get you doing that every day. If you aren't living with passion, you aren't living!
4. If you do one "nice" thing every day, you will better yourself. Determine what that thing this...you could help someone with their groceries, give money to someone in need, help someone move, volunteer your time...these things improve your character.
5. Understand that self-improvement is a daily process...much like getting in shape, you need to do a little everyday to be successful.
6. Use the brain you have! Read, write, and learn something new everyday!
7. Take risks! Michael Jordan said, you miss 100% of the shots you don't take! You will never reach your true potential if you don't take chances on opportunities in front of you. You may not see these opportunities right away, but they are there if you look hard enough.
8. Think about your expectations for yourself...most of the time we shoot low so we can be successful. Aim high and you may miss a few times (which may equate to temporary failure) but the experiences you learn from doing so will be priceless.
9. If you don't work hard, don't expect to be successful. The majority of the time, things don't "just happen"...you need to put in the time and effort to be better. If you aren't finding something to improve on in yourself, ask someone who knows you well and seek constructive criticism. Sometimes how we view ourselves and how others view us isn't congruent.
10. We may only get one chance at this life. Think of everyday as another day to create your legacy. What do you want to be remembered for or remembered as? What do you want to be remembered for accomplishing? Let your answers guide you.
1. Surround yourself with people that have a quality you want in yourself. If you can't find an admirable quality in your friends/acquaintances you need to re-evaluate your circle of friends.
2. Don't get caught up comparing yourself to others...look at the you of the past and compare the current you...have you gotten better? Are you stronger, smarter, in a better place than you were 5 years ago? If not, you need to do a self analysis of why?
3. Think about your passion in life...is that what you're doing everyday? If not, think of a plan to get you doing that every day. If you aren't living with passion, you aren't living!
4. If you do one "nice" thing every day, you will better yourself. Determine what that thing this...you could help someone with their groceries, give money to someone in need, help someone move, volunteer your time...these things improve your character.
5. Understand that self-improvement is a daily process...much like getting in shape, you need to do a little everyday to be successful.
6. Use the brain you have! Read, write, and learn something new everyday!
7. Take risks! Michael Jordan said, you miss 100% of the shots you don't take! You will never reach your true potential if you don't take chances on opportunities in front of you. You may not see these opportunities right away, but they are there if you look hard enough.
8. Think about your expectations for yourself...most of the time we shoot low so we can be successful. Aim high and you may miss a few times (which may equate to temporary failure) but the experiences you learn from doing so will be priceless.
9. If you don't work hard, don't expect to be successful. The majority of the time, things don't "just happen"...you need to put in the time and effort to be better. If you aren't finding something to improve on in yourself, ask someone who knows you well and seek constructive criticism. Sometimes how we view ourselves and how others view us isn't congruent.
10. We may only get one chance at this life. Think of everyday as another day to create your legacy. What do you want to be remembered for or remembered as? What do you want to be remembered for accomplishing? Let your answers guide you.
Friday, June 28, 2013
Food is your fuel
Why do people treat their material things better than they treat themselves? Our bodies are machines that need to be fueled in order to functional at it's potential. "Convenience" takes over in most people's minds are the reason why they don't fuel their bodies properly....but is an apple not just as convenient as a donut? Is exercising not as convenient as sitting on the couch and watching tv? It's time to stop making EXCUSES...you won't buy healthier foods because it's too expensive right? Are you adding up all the bills from various doctor visits too? Because the bottom line is...if you don't fuel your body properly, it will break down.
If you have ever eaten "healthier foods" you know how great you feel...stronger, more energetic, and more mentally aware. That is not to say you can't step outside of the nutritional box and enjoy yourself every once in a while...but you need to be on track 80-90% of the time (dependent upon your goals of course). If you have exercise-related goals, you will need the right foods to get you to the next level. There is a saying that abs are made in the kitchen...and it is 100% true. You can't out exercise a bad diet.
So what is classified as a "good" diet? No diet is right for everyone. You need to conduct a needs analysis on yourself and see what your goals are...obviously a diet for someone who wants to lose weight would be different than a diet for someone who wants to gain weight. You also need to look at a realistic time frame for your goal. A good place to start is to keep a food journal for a week. Are you obviously deficient in anything? (My guess would be protein and fiber) a
Are you over-snacking? Are you not eating enough?As always, if you don't know where to start, consult a professional! It may be an RD, a nutritionist, or someone in the fitness industry with nutrition knowledge.
Before you pick up that donut or drink that fruity alcoholic drink, ask yourself if it's worth it. Did
you just completely erase the workout you did earlier? Having a great workout doesn't mean you can eat crap after it! Not only did you just erase the work you put in, but you also failed to re-fuel your body with what it needs to repair itself. Fuel your body and see results!
If you have ever eaten "healthier foods" you know how great you feel...stronger, more energetic, and more mentally aware. That is not to say you can't step outside of the nutritional box and enjoy yourself every once in a while...but you need to be on track 80-90% of the time (dependent upon your goals of course). If you have exercise-related goals, you will need the right foods to get you to the next level. There is a saying that abs are made in the kitchen...and it is 100% true. You can't out exercise a bad diet.
So what is classified as a "good" diet? No diet is right for everyone. You need to conduct a needs analysis on yourself and see what your goals are...obviously a diet for someone who wants to lose weight would be different than a diet for someone who wants to gain weight. You also need to look at a realistic time frame for your goal. A good place to start is to keep a food journal for a week. Are you obviously deficient in anything? (My guess would be protein and fiber) a
Are you over-snacking? Are you not eating enough?As always, if you don't know where to start, consult a professional! It may be an RD, a nutritionist, or someone in the fitness industry with nutrition knowledge.
Before you pick up that donut or drink that fruity alcoholic drink, ask yourself if it's worth it. Did
you just completely erase the workout you did earlier? Having a great workout doesn't mean you can eat crap after it! Not only did you just erase the work you put in, but you also failed to re-fuel your body with what it needs to repair itself. Fuel your body and see results!
Thursday, June 20, 2013
Having a plan
Most people set goals in all aspects of their life - but it seems the gym plan seems to be the exception to the rule. I can't tell you how many people go into the gym and do the same thing everyday, for years...to the point that I could tell you what elliptical they will go on and for how long. It's been said that doing the same thing over and expecting different results is insanity....and it's true!
Let's get a few thing squared away (this is where I dispel the guru myths out there)...
1. Having set goals and a periodized program parallel to those goals is beyond important
2. Nutrition as a whole (including, but not limited to, nutrient timing, supplementation, and an understanding of macronutrients and the effects of food) is more important than anything
3. If a coach or trainer gives you a program and doesn't explain WHY you are doing the things you are doing, time to find a new coach
4. Failing to plan is planning to FAIL! If you go into the gym without a solid plan or idea of what you are there for, more often than not you are going to have a pointless BS workout....you are wasting your own time!
5. Lastly, for the most part (there are of course exceptions to what I am about to say) in regards to the everyday population, you should abide by these truths:
5A.if you are a women and you want to "tone" YOU NEED TO LIFT WEIGHTS...and I mean big girl weights, not 5 lb. weights. Don't believe me? I will get as many testimonials as you need to prove you otherwise.
5B. Unless you are training for a specific event, there is no need to do more than 30 minutes of "cardio" for you to lose weight. This is research based and proven - interval training will get you to your goals faster in less time. Caveat...you won't be watching tv or reading a book when you are doing REAL cardio.
5C. You need to train anterior and posterior (front and back) equally. Most people are so anterior dominant, you should probably train at a 2:1 posterior to anterior ratio.
5D. If you don't want to do your due diligence, and research a scientifically proven method of fitness programming or understand the intricacies that encompass an ever changing industry...get a GOOD coach or trainer. Find out what certifications they hold, how long they have been in the industry, ask for testimonials...do your homework. Usually you can google their certifying bodies website and look them up as a cross-check method. If they don't hold a nationally accredited certification, find someone who is!!,
As always., this blog incorporates opinion with fact. Anything fitness-related are things I have implemented myself and been successful with or scientifically proven, research-based ideas that can be cross-checked somewhere like PubMed or the NSCA Strength and Conditioning Journal.
If you have any questions, feel free to write in on the blog or e-mail me at traintolive32@yahoo.com. Advice is always free, 12 week programming is fee-for-service.
Let's get a few thing squared away (this is where I dispel the guru myths out there)...
1. Having set goals and a periodized program parallel to those goals is beyond important
2. Nutrition as a whole (including, but not limited to, nutrient timing, supplementation, and an understanding of macronutrients and the effects of food) is more important than anything
3. If a coach or trainer gives you a program and doesn't explain WHY you are doing the things you are doing, time to find a new coach
4. Failing to plan is planning to FAIL! If you go into the gym without a solid plan or idea of what you are there for, more often than not you are going to have a pointless BS workout....you are wasting your own time!
5. Lastly, for the most part (there are of course exceptions to what I am about to say) in regards to the everyday population, you should abide by these truths:
5A.if you are a women and you want to "tone" YOU NEED TO LIFT WEIGHTS...and I mean big girl weights, not 5 lb. weights. Don't believe me? I will get as many testimonials as you need to prove you otherwise.
5B. Unless you are training for a specific event, there is no need to do more than 30 minutes of "cardio" for you to lose weight. This is research based and proven - interval training will get you to your goals faster in less time. Caveat...you won't be watching tv or reading a book when you are doing REAL cardio.
5C. You need to train anterior and posterior (front and back) equally. Most people are so anterior dominant, you should probably train at a 2:1 posterior to anterior ratio.
5D. If you don't want to do your due diligence, and research a scientifically proven method of fitness programming or understand the intricacies that encompass an ever changing industry...get a GOOD coach or trainer. Find out what certifications they hold, how long they have been in the industry, ask for testimonials...do your homework. Usually you can google their certifying bodies website and look them up as a cross-check method. If they don't hold a nationally accredited certification, find someone who is!!,
As always., this blog incorporates opinion with fact. Anything fitness-related are things I have implemented myself and been successful with or scientifically proven, research-based ideas that can be cross-checked somewhere like PubMed or the NSCA Strength and Conditioning Journal.
If you have any questions, feel free to write in on the blog or e-mail me at traintolive32@yahoo.com. Advice is always free, 12 week programming is fee-for-service.
Tuesday, June 11, 2013
Train like an athlete!
What is the definition of an athlete? Does it differ from your own personal definition of an athlete? Do you consider yourself an athlete? (The definition of an athlete from the dictionary is a person who is proficient in sports and other forms of physical exercise).
I think we get so caught up in thinking athletes and the public are so far apart (and in many ways we are, mostly financially and skill development); notice I say skill DEVELOPMENT...these people were able to take their baseline skills and develop them to attain a high level. Most people are not just born great athletes...they are blessed with strong genetics and DEVELOP a strong work ethic.
The way athletes train is the way we all should approach training: having a specific goal and doing all things necessary to attain that goal (nutrition, recovery, proper programming). Also, they are consistently held accountable on the biggest stage - by the public, teams, coaches, etc.
Change your mindset to that of an athlete. Find your personal goal, find someone to hold you accountable, and start creating your legacy. No one can want it for you - you have to want it for yourself...especially when you're tired (physically/mentally/emotionally). You have to believe your ultimate goal, whatever it may be, will feel much sweeter and give you more satisfaction than any small derailing obstacle that may feel good at the moment.
If you aren't willing to commit 110% you will not fully succeed; you get what you give. If you go half-assed, you will get half-assed results. Train hard and BE an athlete. The only way to finish is to start!
I think we get so caught up in thinking athletes and the public are so far apart (and in many ways we are, mostly financially and skill development); notice I say skill DEVELOPMENT...these people were able to take their baseline skills and develop them to attain a high level. Most people are not just born great athletes...they are blessed with strong genetics and DEVELOP a strong work ethic.
The way athletes train is the way we all should approach training: having a specific goal and doing all things necessary to attain that goal (nutrition, recovery, proper programming). Also, they are consistently held accountable on the biggest stage - by the public, teams, coaches, etc.
Change your mindset to that of an athlete. Find your personal goal, find someone to hold you accountable, and start creating your legacy. No one can want it for you - you have to want it for yourself...especially when you're tired (physically/mentally/emotionally). You have to believe your ultimate goal, whatever it may be, will feel much sweeter and give you more satisfaction than any small derailing obstacle that may feel good at the moment.
If you aren't willing to commit 110% you will not fully succeed; you get what you give. If you go half-assed, you will get half-assed results. Train hard and BE an athlete. The only way to finish is to start!
Thursday, June 6, 2013
Foodie Friday Recipe
In anticipation of Foodie Friday tomorrow, here is a delicious substitute for a weekend chocolate treat. I don't remember where I got the recipe from, but this is not one of my creations :-)...however, it tastes delicious and is rich enough that you can stay within your macros and not overeat. Enjoy!
Cookie Dough Brownies
Brownie:
1/3 cup pecans (optional- I did not use)
1/2 cup almond flour
4tbs. Cacao
5 pitted dates
1.2tsp vanilla extract(weird measurement but eye it out)
1/2 tbs coconut oil
Cookie Dough:
6 tbs melted coconut oil
3 tbs coconut milk
1 1/2 tsp vanilla extract
1 tbs + 1 tsp raw honey
1 1/2 cups almond flour
3 pz dark chocolate chips
Grind the pecans and place in a bowl. Process the dates into a paste. Mix pecan meal with almond flour, cacao powder,, date paste, vanilla extract and coconut oil.
Spread mixture evenly into pan. Whisk coconut oil, coconut milk, vanilla extract, and honey. Add almond flour and mix until combined. Do not over mix! Gently fold in chocolate chips.
Spread cookie dough mixture on top of brownie and smooth on top.
*you could probably add in more protein powder to up the protein content. (I added 1 scoop of chocolate protein)
Macros:
211.5 cals
13.6g fat
18g carbs
5.7g protein
Cookie Dough Brownies
Brownie:
1/3 cup pecans (optional- I did not use)
1/2 cup almond flour
4tbs. Cacao
5 pitted dates
1.2tsp vanilla extract(weird measurement but eye it out)
1/2 tbs coconut oil
Cookie Dough:
6 tbs melted coconut oil
3 tbs coconut milk
1 1/2 tsp vanilla extract
1 tbs + 1 tsp raw honey
1 1/2 cups almond flour
3 pz dark chocolate chips
Grind the pecans and place in a bowl. Process the dates into a paste. Mix pecan meal with almond flour, cacao powder,, date paste, vanilla extract and coconut oil.
Spread mixture evenly into pan. Whisk coconut oil, coconut milk, vanilla extract, and honey. Add almond flour and mix until combined. Do not over mix! Gently fold in chocolate chips.
Spread cookie dough mixture on top of brownie and smooth on top.
*you could probably add in more protein powder to up the protein content. (I added 1 scoop of chocolate protein)
Macros:
211.5 cals
13.6g fat
18g carbs
5.7g protein
Wednesday, June 5, 2013
Consistency is key!
Often times we plan out these amazing goals, write them down, and that is where they stay. As important as goal setting is, goal implementation and follow through is even more important. If you are not 100% committed to your goal, you won't accomplish it...it's really that simple. In fitness, people approach it with an "all-or-nothing" mentality. When you are starting from the bottom, creating small goals as stepping stones to your larger goals is a great way to stay consistent and not become overwhelmed. Having a source of accountability is crucial (whether it be a trainer, coach, friend, or family member). Make your goals known - it is a proven method to help you stick to your goals. Unfortunately, people are more comfortable letting themselves down, but not other people.
At the end of the day, only YOU can create and accomplish your goals!
At the end of the day, only YOU can create and accomplish your goals!
Tuesday, June 4, 2013
Why You NEED a personal trainer...
Why do you need a personal trainer? Do you head to the gym and come up with "something to do" as you go or take random workouts out of magazines? Walking around, heading from machine to machine or treadmill to elliptical, not knowing why you are doing what you are doing other than that everyone is doing it?
This is why having a knowledgable, experienced, certified trainer is important. A qualified CPT will be able to write you a scientific based plan for your goals, with actual reasoning behind the choices.All you will have to do is follow directions! The human body is smart enough to adapt to and become more efficient at stimuli (I.e. exercise), so it is crucial to know what training variables need to be changed, when they need to be changed, and why they need to be changed.
Some examples of these training variables I reference are listed below:
1. Rest intervals (between sets and workouts)
2. Number of repetitions
3. Load (what percent of your 1 RM are you using and when does this change)
4. Number of sets
5. Duration (of individual workouts and program as a whole)
6. Frequency (# of workouts per week)
There isn't one magic key or program to training...the key is to identify a goal and determine what variables you need to focus on to achieve that given goal. If you aren't prepared to do the research on your own, you may want to do research on hiring a personal trainer to at least help you kick start your goals.
If you weren't sure what medication you needed to take to cure a specific ailment, most of you wouldn't hop on a website and take something based on someone's "expert" opinion...so why would you take the same risk with your health and fitness?
This is why having a knowledgable, experienced, certified trainer is important. A qualified CPT will be able to write you a scientific based plan for your goals, with actual reasoning behind the choices.All you will have to do is follow directions! The human body is smart enough to adapt to and become more efficient at stimuli (I.e. exercise), so it is crucial to know what training variables need to be changed, when they need to be changed, and why they need to be changed.
Some examples of these training variables I reference are listed below:
1. Rest intervals (between sets and workouts)
2. Number of repetitions
3. Load (what percent of your 1 RM are you using and when does this change)
4. Number of sets
5. Duration (of individual workouts and program as a whole)
6. Frequency (# of workouts per week)
There isn't one magic key or program to training...the key is to identify a goal and determine what variables you need to focus on to achieve that given goal. If you aren't prepared to do the research on your own, you may want to do research on hiring a personal trainer to at least help you kick start your goals.
If you weren't sure what medication you needed to take to cure a specific ailment, most of you wouldn't hop on a website and take something based on someone's "expert" opinion...so why would you take the same risk with your health and fitness?
Friday, May 31, 2013
Let's Go!
Summer is coming...which for some means bikini and six pack season! This will be your one stop shop for any exercise-related or programming questions you may have. In addition, Train to Live has 2 new available programs beginning June 2013 - online fitness programming, complete with a weight and cardio program, and Backyard Bootcamp, which will be taking place in Bayonne, NJ at the county park located off of JFK Blvd. at 9 am on Sunday mornings. For any inquiries on any of the following, please e-mail traintolive32@yahoo.com.
I look forward to hearing your fitness questions!
I look forward to hearing your fitness questions!
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