Personal Trainer - Weight Loss, Nutrition & Fitness Blog

Rip Up Your Back and Tone That Mid-Section!

2009-12-02T17:18:00Z

The Bent Over Continuous Row!

Let me start out by saying I love this exercise!

Rips ups your back, tones your butt and hamstrings and also works your abs! Doesn't get much better then that!

Must be done correctly so you don't hurt yourself

Here are the steps........

1) Use a lighter dumbbell then for a normal row.

2) Stand feet about 5 inches apart with a slight bend in your knees

3) Flex your glutes and hamstrings and bend over from the waist

4) Squeeze your should blades together, abs have to be tight and keep your back straight

5) Bend over as far as you can while keeping your back straight

6) One arm at a time while holding all the above lift with your elbow

7) Then switch sides and keep it moving the whole time

8) Pretend like there is a pole going right down your spine and your just rotating around it without letting it move.

9) Make it continuous until you can't perform it with the right posture and make sure you do equal on each side.

Want a Better Body? Eat Right!

2009-08-24T15:17:00Z

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You will learn to drop pounds while learning to consume more calories then you were before starting! Learning to plan meals out, know when to eat what and train your body to burn more fat! All this while eating 5-6 meals a day and consuming more calories then you ever have!

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Your Perpetual Fitness Personal Training

2009-08-20T14:16:00Z

Your Private Personal Trainer

Want To Lose Fat? Eat Fat!

2009-08-20T13:48:00Z

We all want to lose fat. Some want to lose more then others. We also all hear that we should avoid fat. Get the fat free, get the lean version, or diet! What about carbs too. We are so brainwashed on what not to eat that now were getting to the point where we arent eating enough or not just not sure what we can eat.

This leads to binging on junk food that makes us feel good at the moment but not so good soon after or after we step back on the scale. If you want your clothes to fit better, if you want the scale to start going down. Eat fat.

What kinds of fat?

Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA.

A diet supplemented with Omega 3s are show to lower cholesterol, help with depression, reduce arthritis, and also help promote more fat loss.

So eat more fat to lose your fat!

"You see things; and you say 'Why?' But I dream things that never were; and I say 'Why not?'

www.yourperpetualfitness.org

Exercising In The Heat Of Summer!

2009-08-12T02:37:00Z

The temp is finally climbing here in Michigan, it can be difficult to work out this time of year. It's important to be smart and safe when exercising outdoors during the summer heat to avoids issues such as heat exhaustion, heat cramps, or heat stroke. So by following a few tips, you can keep exercising as long as you pay attention to a few details.

Drinking Water! Do not even attempt to exercise outside in the heat without water. Make sure to drink before you are thirsty, because if you wait until you are thirsty you are already dehydrated. Also, avoid drinking caffeine or alcohol while in the heat, because that will promote dehydration.

Workout inside or in the shade when possible! If your out before the sun comes up or after its down you'll probably be ok. There is a considerable difference from the sun to the shade that can help prevent a heat-related exercise problem. So be sure to use walking or biking trails that are in the woods or some other shaded area. If you are unable to work out the entire time in the shade, use the shade during your breaks.

Start slow! If you are not used to working out in hotter temperatures make sure you start at a slower pace until you are acclimated to the heat, and gradually increase the intensity and/or duration of your workouts. You will notice that you will become fatigued and out of breath much faster than usual if you are not accustomed to the extreme temperatures. If you are working out outdoors and become dizzy, lightheaded, or weak make sure to stop and head to the shade or even indoors if possible.

www.yourperpetualfitness.org

Six Ways To Higher Energy

2009-07-29T00:07:00Z

Energy is something everyone wants more of. For you to be at the top of your game, to be fast moving, and extremely productive, you have to have high levels of physical and mental energy. This energy will also help you get more quality workouts in, also with time management, and help you get more time with you family/friends!

1. Eat Good Foods
The first thing to high energy is a proper diet. To perform at your best, you must eat the right foods, in the right balance, and in the right combination. Your diet has an absolute impact on the amount of energy you have, how well you sleep, your levels of health and fitness, and your performance throughout the day.

2. Your Weight
The second thing to achieve high energy is proper weight. Proper weight is essential for health, longevity, and good moods. If you are not happy with your current level of physical health, you need to set specific goals for yourself for the weeks and months ahead. Or turn to a professional who can help you on your way!

3. Exercise
The third thing to achieve high energy is proper exercise. The best activity for high energy and physical fitness most say is aerobic exercise. But doing strength training has accually shown to be as benefitial to increase energy levels and provide great health benefits!

4. Rest to Recover
The fourth thing to achieve high energy is proper rest. You need an to get six to eight hours of sleep each night to be fully rested. It's also a great idea take off at least one full day each week during which you don't work at all. Regular mini-holidays of two or three days each, every couple of months can serve great benefits. One and two week vacations each year when you relax and get your mind totally off your work will make your work environment more productive and efficient.

5. Be Postive
The fifth thing to achieve high energy is to get rid of the things that bring you down. This can be the most important thing you do to assure a long and happy life. Your ability to keep your mind on what you want (healthy weight) and off of what you don't want (fat) will determine your levels of health and happiness more than anything else.

6. Practice Consistency
The more you practice the health habits I have discussed, the more energy you will have. The more you keep your conversation focused on your goals and on the things you want, the greater the amount of strength and power you will feel. You will be more likely to achieve your goals in your life, career, relationships, and your fitness!

"It's in your moment of indecision that your future is shaped. Opportunity doesn't go away, it just goes to someone else."

Your Perpetual Fitness Personal Training

How To Do A Crunch/Sit-Up On A Stability Ball

2009-07-23T02:00:00Z

The main goal I hear about from almost every male and female is............

I want good abs or I want a six-pack!

Well good abdominals and a six-pack come with work. They come with a balanced nutrition, cardio, and workout plan. Doing just crunches or just sit-ups isn't going to do the trick. There is no such thing as spot reducing! Remember that!

Also form is a big one! If your doing 1,000 ab exercise but are doing them incorrectly they won't be of much benefit. Less reps of good quality will go a long way!

On of the ab exercises that is done mostly wrong is the core ball or stability ball crunch.

SO in this how to blog post I'm going to show you how to do a crunch on the stability ball.



Step One: First position yourself on the stability ball with your lower back on top of the ball. Similar to the first picture above on the left.

Step Two: Put your hands on the side of your head, just barely touching. You don't want to have them behind your head so you don't pull your head forward with your hands therefore, putting pressure on your neck.

Step Three: Look straight up, engage/flex your abs and without allowing the ball to move raise your chest to the ceiling. (you may only go 2 inches, thats ok you just have to work at it!)

Step Four: At the top pause for half a second and let yourself come back down to starting position slowly. Stretch out a little over top the ball and repeat.

Feel every vertebrae roll up off the ball and also feel every vertebrae back down on the ball!

Inhale on the way up and exhale on the way down!

Try 3 sets of 15 or more if you can!



"What we call failure is not the falling down, but the staying down."

4 Ways To Get That Six Pack!

2009-07-14T20:04:00Z

Everyone from anywhere in the US or other countries want good abs! If someone says no they are lying! Good abdominals that are ripped up for guys and toned for girls are the main goal of almost all humans working for a better body! It's a symbol of being lean and knowing what your doing! It comes with work, it comes with passion, and it comes with discipline! In this entry I'm going to go through 4 ways to help you reach your six pack you've been looking for!

1) Slow Down! - Most clients that I first start with or I see in the gym go about their exercises too fast! This isn't a race! Concentrate on form and go through the movement the way it is supposed to be done so you recruit the right muscle fibers to do the work. Make the concentration where you want it! You will have less chance of injury and better results. Can't argue that!

2) Don't waste your time! - If you can do 100 of any ab exercise it's too easy! Find new ones to make you have to work at it! If you can do more then a 100 your just doing endurance and not real strengthening. Find other exercises that will force you to work more muscle fibers and also take less time! Also you don't need to do them everyday! They are like other muscles where they need some time to recover and repair! It is necessary for muscle growth!

3) Work your full body! - If your just doing ab exercises at the gym and a little cardio you will never get the abs you want! You need to work your full body! Burning fat comes from overall body usage and cardio! There is no such thing as spot reducing. If your exercises are done right ab exercises aren't really even needed because they are being used when you are doing arm, leg, back, shoulders, etc........

4) Eat right! - No I didn't say cut out carbs! I said in order to see your muscular abs your building you have to get rid of the fat! Do interval cardio, do strength training and eat right! It's really as easy as that. You just have to commit to it and you can do it. Anyone can do it!

"All the so-called "secrets of success" will not work unless you do."

Visit www.yourperpetualfitness.org with any questions!

Get Your Nutrition On Track!

2009-07-14T02:52:00Z

Your Perpetual Fitness is excited to announce it's partnership with Precision Nutrition. I believe the best system out there to help you get the nutrition you need for any goals. Weight Loss, Fat Loss, Toning, Muscle Building, Getting Lean or Gaining Weight! Precision Nutrition will get you on the right path! http://www.precisionnutrition.com/products/system

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"Do you want to play it safe and be good, or do you want to take a chance and be great?"

Quotes On Positive Thinking

2009-07-09T21:44:00Z

Thinking positively about your fitness goals and life will help you reach them quicker and you will make them last.........Here ya go!

The difference between can and cannot are only three letters. Three letters that determine your life's direction.

Being positive or negative are habits of thoughts that have a very strong influence on life.

Positive and negative are directions. Which direction do you choose?

Positive thinking is expecting, talking and visualizing with certainty what you want to achieve, as an accomplished fact.

Riches, mediocrity and poverty begin in the mind.

Reality is the mirror of your thoughts. Choose well what you put in front of the mirror.

The mind is the decisive factor in your life, but who decides for the mind?

A positive attitude brings strength, energy and initiative.

To think negatively is like taking a weakening drug.

Positive thoughts are not enough. There have to be positive feelings and positive actions.

When you say, "I can't" and expect the worst, you become weak and unhappy.

When you say "I can", and expect success, you fill yourself with confidence and happiness

Being resolute, decisive and courageous in small matters and in big ones is being positive.

You can close the windows and darken your room, and you can open the windows and let light in. It is a matter of choice. Your mind is your room. Do you darken it or do you fill it with light?

Positive thinking and negative thinking are attitudes. They are points of view, and show the way people handle their affairs.

Suppose you stand at a crossroads, one way leads to a desert and the other one to lush meadows, which way do you choose?

Clear thoughts produce produce clear results.

Positive thinking evokes more energy, more initiative and more happiness.

Train your mind to think in terms of 'possible' and 'can be done'.

When you have control over your thoughts, you have control over your life.

Happy thoughts attract happy people into your life.

Happy thoughts fill your life with happiness.

When you change your habitual thoughts, it is like changing the direction of a train.

Affirm the positive, visualize the positive and expect the positive, and your life will change accordingly.

When there are difficulties and you feel down, this is the time to visualize, think and expect the positive.

Do not let circumstances influence your thoughts and moods. By rising over them mentally, you will eventually rise over them materially.

Fill your mind with light, happiness, hope, feelings of security and strength, and soon your life will reflect these qualities.

Reading inspiring quotes uplifts the mind.

Repeating inspiring quotes during the day, helps to cope better with with every situation that arises.

Bent-Over Tricep Extension!

2009-07-06T16:52:00Z

Women everywhere always want to shape up their arms. When asked what do you mean? Their answer usually comes without saying a word. They lift up their arm and swing the back of their arms back and forth! You cannot spot reduce but toning up your arms by adding some good muscle can surely help! Add that with meal plans and cardio and you have yourself a recipe for some sleek and sexy arms!

Guys don't worry this one is for you also. If your looking for those ripped up arms and horseshoe on the backside try this exercise out!

This tricep exercise is what I call a Bent-Over Tricep Extension. You'll notice the back is perfectly straightened out and the head is in good posture. Always make sure when doing any exercises you are in good posture!

To start your going to stand up straight arms at your side, next get a slight bend in the knees and drop your butt back almost like your going to sit down! Then keeping your back straight bend over at the waist. Remember to always engage your glutes when doing any bending over exercises! The glutes will do most of the work so your lower back can be a support system and therefore make it stronger! Ok back to it, as your bending over you want to keep your abs in as tight as possible! Once your reach a level that you can't bend over any farther while keeping your back straight hold that spot.

Next, lift your elbows up as high as you can to your ribs. Hold in that spot and extend at the elbow all the way straight as you can see in the other picture. Then return back to the beginning. Hold that bent-over posture the whole exercise. Normally 12 to 15 reps. Relax and then repeat!

This "arm" exercise is now going to be working your legs, butt, abs, lower back, upper back, and triceps all in one exercise! Helping your tone all over! Remember posture is the key to making it really work for you!

"The human body is the only machine for which there are no spare parts."

Failure Is Simply A Price We Pay For Success!

2009-06-29T21:37:00Z

Practically every successful person has made a comment about the importance of overcoming the fear of failure. The themes of the comments are very similar -- successful people realize that whenever a person is striving to achieve something worthwhile (ex: Business, FITNESS, Sports, Our Families, School etc.), failure can take place. The important thing, successful people agree on, is not to dwell on the failures, not to think of them as common or eh it happens. To become successful in YOUR fitness goals, a person needs to view failure as a temporary event, as a learning experience leading to greater success.
The failures we are willing to risk vary according to circumstance. Which pain, or sorrow, or disappointment do we need to face? It is easy to avoid facing our own particular fear of not making it. Think of it like this, if we all achieved our goals every time without effort, don’t you think life would be pretty boring?

What is our greatest fear? Whether we realize it or not, studies have shown we are all afraid of one thing. That one thing is not being authentic to ourselves. Afraid of not being able to live up to self-expectations is at the heart of who we are as people. To speak of authenticity in this way is not to raise the question of a proper calling or the achievement of excellence: It refers, rather, to the need for teamwork between inner self and outward behavior. As we grow older, it is easier to live according to minimum expectations, rather than rise to the challenge of matching inner dreams with outward behavior. Authenticity equals possibility; inauthenticity leads us to the impossible.

As I was thinking about this I immediately thought of arguably the greatest basketball player in the world, Michael Jordan. If anyone doesn’t know Michael got cut from the basketball team in high school as a sophomore. I think it’s pretty easy to say he took that not as a failure it’s over, but a temporary defeat, a learning experience...."Whenever I was working out and got tired and figured I ought to stop, I'd close my eyes and see that list in the locker room without my name on it," Jordan said, "and that got me going again." This is how each and everyone one of should be, use a temporary defeat such as, not losing as much weight like you wanted, not getting your best time in a race, not lifting as much as you want etc. Use that as motivation, think of it in times when you don’t want to go to the gym or go do your workout. Make it drive you to where and what you want to be. Don’t use those things as a permanent failure therefore driving you farther and farther from your goals.

I’ve heard from probably 95% of people I talk too about working out. I tried this, & this, & that but with no success. If you have tried and tried again and your goals seem like they will NEVER be achieved don’t give up. IF you need assistance in finding out how you can reach your fitness goals or have any questions please contact me. In the mean time all I can say is this.......Try, even if you make some mistakes or hit a dead end. Don't turn away from a challenge. Too quit could produce a result more painful than failure. - Good Luck!

"You may be disappointed if you fail, but you are doomed if you don't try." - Beverly Sills

Diets Don't Work!

2009-06-23T16:22:00Z

Ok ok ok...........diets do work but for a limited period of time! Who wants that? Sure you might be saying that you need to lose weight real quick for a big event etc. But why when that event passes would you want to return to where you were before you went on that diet? Wouldn't you want to get rid of extra fat, high blood pressure etc forever? That seems like a more logical answer to me, what about you?

Diets are exactly as they are said it's a diet (a fad) something that comes to an end! They are there to set you up! They set you up for a struggle of deprivation and leave you only wanting more of what you can't have! What you need is an understanding......why certain foods are good and why certain ones are bad. You don't need to count calories! I'm not saying eat as much as you want but counting calories only works for a period of time until it gets old and very very boring! Who wans that? Besides because one day you messed it up you feel guilty and then you feel like your never going to get it right! Don't you want losing weight and feeling better too be a fun process?

YOU need to learn what foods are good and what are bad. You need to know there is an attention to detail when it comes to eating healthy. Attention to the small things, because many small things will always turn into something big! You need to know cutting carbs is not the way! You need to know that diet products are not good for you! You need to know that fat free products are mostly not even fat free and can contain more fat then that original! YES fat free/lean/low fat etc labeled products are almost always worse then the original! I'm not saying you should go eat the original either because it mostly depends on if that food is considered good or is it considered bad?

Eat Healthy Fats, Good Carbs, Lean Proteins, get some Fish Oil, Probiotics & Digestive Enzymes

If you want to start the year right and reach levels of fitness you never thought possible then what are you waiting for? There is no better time then now!

“Time is free, but it's priceless. You can'town it, but you can use it. You can't keepit, but you can spend it. Once you've lost ityou can never get it back.”

Pre-Workout Meal

2009-06-19T11:52:00Z

As I stated in the last blog writing about the post-workout meal. Other then breakfast the most important meals of the day are before and after your workouts. After, it is a great idea to take in that whey protein shake so it is quickly dispersed to your muscles. Before your workout what is good to eat then?.......

Scheduling exercise into a busy lifestyle is a challenge. Planning meals and snacks around the exercise is also a challenge. Eating too much food, or the wrong food before exercise can hinder your performance or cause indigestion, make you feel weak, and/or nauseated. On the other hand, if you haven't eaten in six hours and try to work out, you may feel weak and unmotivated! Timing is important! A big breakfast may cause trouble if you are going for a morning run, but it is fine for a jog before lunch.

Your goal is to have fueled your body with nutritious food that is no longer in your stomach by the time you work out. The pre-workout meal prevents hunger during exercise. Carbohydrates are easily digested, but foods high in protein and fat are not and will stay in your stomach for some time, depending how much you ate. Large meals take longer to empty from the stomach, sometimes up to four to six hours.

Snacks, depending on what it is, take about 1/2-1 hour to leave your stomach.. Eating a high carbohydrate snack one to two hours before exercising can leave you great energy and a good stomach for a amazing workout.....If your working out very early in the morning and it’s a eat and go to the gym. First, make sure you do get something to eat before you workout. Second, don’t make it a big meal but more of a snack to get your body moving......

Experiment with your eating schedule to see what works best for you. Keep these tips in mind:

- A high carbohydrate, low fat snack is easily digested and normalizes blood sugar

- Avoid fatty meals or snacks, because they delay digestion

- Meal should be moderate in protein, just enough to satisfy hunger

- Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake

- A light workout can be preceded with a good snack, but leave as much time as you can after a

bigger meal and before an intense workout to let it fully digest

The snack should contain 40 to 100 grams of carbohydrates, and low in fat. Too much fiber may

stimulate the digestive system at an “bad time”. Here is an example of about 8 of them......

- Eggs and Veggies

- Banana and yogurt (50 to 60 grams)

- Cereal (A good cereal) and milk (30 to 40 grams)

- Juice and pretzels (40 to 50 grams)

- Sports drink (A good one), 16 oz (25 to 35 grams)

- Sports bar (A good one) and water (20-50 grams)

- Fresh fruits such as oranges or bananas (15-25 grams)

- Blueberry muffin and milk (45 grams)

My personal favorite in the morning before a workout is oatmeal. Oatmeal is a high (low glycemic) carbohydrate, low sugar, moderate protein, low fat pre-workout meal. Specifically, I use about 1 cup (1/2 cup for women) of dry, quick oatmeal. Oatmeal contains low glycemic carbs, so it provides sustained energy throughout the workout. I also will add a small amount of fruits (Strawberries, blueberries etc.) or raisins. These naturally sweeten the oatmeal and provide some high glycemic carbs. The high glycemic carbs get into the system quicker, and have been known to help have an easier time “getting started” in the morning. Also, but rarely, I will eat a small amount of some kind of unsalted nut. These add a little bit of fat. I found with this fat I do not get hungry before the end of my workout. But I’m careful no to add too much, the food will feel like it is “sitting” in my stomach.

Sometimes people will consume sugared drinks just before exercising, but they are taking a risk of causing low blood sugar. About 10 to 15 minutes after starting out, a sugar low will hit with lightheadedness and fatigue. The rush of sugar you took in causes a rush of insulin, and with the muscles using glycogen so quickly, low blood sugar results. This is not common, but you know if you have this problem.

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In a pre-workout meal your really looking to take in about a 3 or 4:1 ratio of carbs to protein. Also looking at something that is low fat. High sugar for something quick energy is not the answer. In the early morning something fairly light, but DO eat in the morning before a workout. Throughout the day you SHOULD be eating every 2 to 3 hours so planning in your workout is very important and normally what you eat can be a bit heavier if you are giving it enough time to digest before you begin. Have fun with it. Sometimes it takes a little experimenting with what you like or what our body likes. But once you find what you like you will never go back. The best workouts you’ve ever had will start happening everyday!

Post Workout Meal

2009-06-18T16:35:00Z

“Every day do something that will inch you closer to a better tomorrow.”
Doug Firebaugh

You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to negate, pre- and post-workout nutrition have to be tied for a close second. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (which is what carbs are stored as) from your muscles and promotes protein breakdown. Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building. Always remember that working out is only what is needed to enhance muscle growth and recovery. But it’s the actual time BETWEEN workouts when your muscles grow.....

What you are to eat and NOT to eat after a workout

Aside from water (which you should already know you need and need a lot of) your post workout meal needs to contain 2 things. You should be eating protein and carbs. You should NOT be eating fat.

First, a quick explanation of why you shouldn't eat fat after a workout.

Ok to start, fat is NOT a bad thing (when it's the "good" fat). Which are your essential fatty acids, the omega’s. However, there just happens to be a certain time when fat (good or bad) wouldn't be good to eat. This of course is in the post workout meal. Fat slows down digestion, so in your post workout meal it would be slowing down the digestion of protein and carbs. This, as you will find out, is the exact opposite of what you want to happen.

You should really have just 3 questions about your post workout meal: First, how soon should I eat it? Second, how much protein and how many carbs should I eat? Third, what foods should the protein and carbs be coming from?

How long after my workout....

There is this "window of time" that exists after your workout during which it would be the most beneficial for your body to receive it's post workout nutrition. Typically you'd want to try to get this meal into your body within 30 minutes to get the best results. Personally, I have my post workout meal about 10-15 minutes after my workout. The secret is be prepared, have your post-workout meal set-up & ready for you when your done!

Post Workout Protein Intake.....

Time is of the essence when it comes to your post workout meal, so now that you know that this part is going to make a whole lot of sense. Eating soon after a workout is important, but just because you are putting the food into your body quickly doesn't actually mean the food is being digested and used by your body equally as quick. While egg whites, chicken and fish are fine sources of protein that I personally eat daily, but they aren't the ideal type of protein for the meal after your workout.

Those foods are what are called whole foods, and the protein in whole foods digest pretty slowly. You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, too much time has probably passed to get that ideal absorption. This is why the ideal source of protein to eat after your workout is a protein powder mixed with water or juice therefore creating your protein shake. I personally use a whey protein but anyone who may be lactose intolerant may need to use Soy or a lactose-free whey powder.

A protein shake will be digested by your body much quicker than a whole food because it is a liquid. And, not to mention, whey protein is the fastest digesting protein there is! This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source. Most people try to consume anywhere from 20-50 grams of protein at this time. I usually tell people 25-30 grams is a good amount to go for.

Post Workout Carb Intake.....

I hear it all the time “I’m cutting Carbs” "Carbs are bad! Carbs are the devil! I am scared to death of Carbs!”. Now that we got that out of our system, first of all, they aren't so bad. Secondly, after your workout they are actually an extremely important part of your post workout nutrition! During your workouts muscle glycogen is depleted. Carbs after your workout will be used by your body to restore that muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose & obviously we don’t want that! Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker!

Alright, so you know all about good carbs and bad carbs by now, right? This is actually the only time when "good carbs" and "bad carbs" switch roles. This doesn't mean start eating Candy Bars & Chocolate, this just means that typical good carbs (whole grain bread, brown rice, etc) contain fiber, and fiber slows down their digestion. For that reason these "good carbs" are good to have any other time of the day. But you need to remember the post workout meal is all about speed. And when it comes to speed, simple carbs beat complex carbs.

A food like a baked potato is an okay choice for a carb source after a workout. However, just like protein, whole foods aren't really the most ideal choice at this time. This is where a little something called dextrose comes in. Now what is dextrose? your probably saying. Dextrose is actually just a type of sugar. I'm basically saying you should eat sugar and I know, I know any other time of the day your not to eat that refined sugar. But in this case it’s going to again speed up the absorption of your shake.

Normally whey protein powders do have dextrose in them now-a-days.

A Post Workout Meal.....

Normally I go home right after my workout and get my protein powder mixed with water and dextrose. If I am not going home right away after I workout, before I leave for the gym, I put everything I need inside of a shaker bottle. A shaker bottle is just a plastic cup with a cover and some type of thing inside to help it blend. You just put your powders in it, add water after your workout, and shake it for about 5-10 seconds. It is simple and extremely convenient for your post workout meal. I put in the whey protein powder, dextrose, and take a bottle of water with me. Bottled/reverse osmosis water is always better then tap water!

This meal is quick, easy, convenient, and contains the best sources of everything your body needs post workout. So no more excuses about not having enough time! Good Luck!

Fitness Goal-Setting

2009-06-17T21:58:00Z

"Choosing a goal and sticking to it changes everything."
- Scott Reed

"You, too, can determine what you want. You can decide on your major objectives, targets, aims and destination."
- W. Clement Stone

Too many times when I tell people it’s time to do your measurements (Body fat %, circumference measurements, sit-up test, flexibility test, strength test, push-up test, & maybe a mile run test) I get the responses of “ewww I don’t want to do that”, or “let me workout for a little while first-hehe”, or just a plain question “why do I need to do that”? Well I’ll answer that for you...

“You won’t know where your going without knowing where you’ve been.”

A goal is the result or achievement toward which effort is directed. In order to set those goals and make them specific you need to know where you are. Too find out where you are with your fitness level an assessment of your body is needed. A fitness assessment tells you where you are “right now”. In order to set specific goals that are attainable you have to know where you are and also where you’ve been. A goal has to be something that is attainable. If your goal is to lose-weight and you are 200 and your goal is to be 110 even though you’ve never been close to 110 you should pick a new attainable goal. A new goal that is realistic and attainable. That weight-loss goal is specific, which is good, but is it really realistic?

A non-measurable goal, such as "I want to lose fat and tone-up," will never be realized since the term "tone-up" is very subjective with no real measurement. What is “tone” to one person may not be “tone” to another. Once you have obtained a supposed state of “toning”, will you know that you have achieved that goal or will your perception of what you think is "toned" be different because of a now higher standard and a greater expectation? However, if you indicate that you want to reduce body fat to a level of 15%, then you now have a measurable goal, one that can be quantified and defined. Leading to more motivation and a higher success rate.

To achieve goals better, you must provide a measurement and do so in an amount great enough to push you but also within reason relative to past accomplishments. Don't aim for something greater than you ever could have achieved in the past. The more distant the goal, and the smaller the baby steps to get there, the more likely the success of obtaining the goal. A goal MUST require some degree of effort and challenge. If the goal is too small or easy to obtain, there is little incentive or sense of accomplishment/pride in reaching that goal. Therefore setting yourself up for less motivation and accountability.

Goals can be measured in terms of outcome and performance. An outcome goal is a goal which a person is aiming to achieve, such as holding “the plank” for 10 seconds longer next workout or a longer period of time over the course of several months. These type of goals are either achieved or they are not. Performance goals are about the process in which a person achieves their outcome goals, including both the short- and long-term. These goals are more flexible, and allow a person to reorganize a strategy each day in order to meet the outcome goal. Performance goals are cause less stress, since there is flexibility, and should be emphasized in an exercise and nutrition program. It can be upsetting/disappointing not to achieve an outcome goal, but if all the steps leading up to that goal were done to the best of your ability you can take pride in that. Use that motivation to build on reaching the next goal. Remember failure is never the end it’s a new beginning!

Be Specific! The goal must be measurable (which would explain why we do and you should do “measurements”), such as "lose 2 inches off my waist" by a certain date rather than "I want to have a better stomach" and without a concrete date in mind.

Be Difficult but Realistic! The goal must be within reach, yet challenging in order to increase mental arousal, your motivation, & accountability. Easy goals will not be motivating enough to get you to workout when needed, yet goals that are pretty much impossible will keep doubt in your mind and therefore decreasing motivation & accountability.

Develop Strategies! You cannot achieve short- or long-term goals without knowing how you eventually will get there. In order to lose an inch off you waist, you must first lose a 1/4 inch, then a 1/2 inch, etc., and each step requires a certain amount of exercise and a proper eating plan. These things should determine your daily or immediate goals.

After a certain time period (a month or so), redo measurements, evaluate your performance, your dedication, your motivation, and how well you did to achieve your goals. Using this information will be easier to establish future goals, and from there you will know if you need to make goals easier or more challenging, by LEARNING, yes I said learning, from mistakes, failures, and successes. Learning is the key word there. Yes it is disappointing to not reach a goal or “fail”. But how you react to that is going to make the real difference.

“Fall down 9 times, get up 10.”

Share goals with others, such as a loved one, friends, a mentor, or co-workers. Telling people about what you intend to achieve increases support and keeps you on the path to prove your ability rather than experiencing humiliation or embarrassment from backing down when the going gets tough. Just make sure those you tell will be in support of what you want to achieve. This will increase motivation and also accountability.

Again in order to get where you would like to go you need to know where you’ve been. Be “ok” with doing measurements to assess your current fitness level. Even if you goal is to lose 10 lbs and after a month you lost 1 lb but you lost 2 inches off your waist, you feel better, and you can run a mile a minute faster! Isn’t that something to build off of? Doesn’t that tell you I must be doing something right? I’m making a difference! You can build off of that and realize your commitment is paying off and your fitness level is increasing. Therefore building confidence and increasing motivation. Without taking those measurements your focus would be all over that 1 lb and how frustrated you are that your not losing weight! Which will decrease motivation and could send you in a downward spiral!

Every goal will not be attained every time you want it to be, but avoiding that “failure” is what will ultimately decide how close you even get to you goals, Increasing your fitness level is not easy, it comes with work. But always believe in yourself and never give up because “Yes you can.” Good Luck!

Yes You Can!

2009-06-16T00:54:00Z

“Whether you think you can or you can’t your right.”

“No choice will determine your success of your attitude change more than a desire to change.” I found that quote again in “The Winning Attitude” book I’m reading. When you think all options are gone, when nothing is working desire alone can carry you. That doesn’t only apply to changing your attitude but also towards your fitness. Losing weight, gaining muscle etc are not easy things to do. Let me repeat that. Losing weight, gaining muscle etc. are not easy things to do. It takes commitment and most of the time it takes a lifestyle change. Thats where attitude about what your trying to accomplish comes in. Where is your desire?

The main issue is this, people get comfortable, we get more comfortable with old issues then with new solutions. We accept limitations that should not be. We get in a rut, a rut with our attitude, our desires, our thoughts, and also what others perceive us to be. I know it happens I’ve had it many times. Thats when you have to look inside for your desire for change. If your trying to lose 20 lbs and your tired but you have time to do your cardio, check your desire. If your trying to tone-up/lose body fat, your hungry and are about to grab some “easy” fast food instead of cooking, check your desire. Trying to build muscle, friends call up to go to the bar instead of finish your workout and miss your after workout meal, check your desire. Your desire alone will carry you. If you want something bad enough you will get it no matter what it takes....

When your fitness goals seem unreachable make sure you have the encouragement of friends or family that will help increase your desire & pick up your attitude. Encouragement is a very big factor, if you need to write a little note to yourself to look at everyday that you can do it. Go for it!

Before you will make a change you need to realize that change is possible. No matter what your fitness goals may be, believe you can. Lose 100 lbs? Yes You Can! Gain 15 lbs muscle? Yes You Can. Lose 5% body fat? Yes You Can!

Take a look at yourself are you in a rut? Stuck in a comfortable spot? Do you want to make a change? If you are and are looking for a change, for an improvement, I’m here to say towards any goal you may have, Yes You Can!

Women Need To Strength Train!

2009-06-13T13:02:00Z

You should know by now that experts have made a ton of GREAT arguments about the benefits of weight training for women. Despite that, not many women take these advices seriously. I’ve been in the fitness world not for a while I see a very similar, almost identical picture everywhere I went in regards to women and weight training.

Most women spend most their time on cardio / exercise machines, and less time doing weight lifting exercises. Cardiovascular exercising has its place and benefits for sure. But, if you desire a lean, sexy, and healthy body stay with me here - you will reap the benefits. You need to understand that proper weight lifting has a greater potency to challenge and shape your body the way you want. In this post I will try to give you some reasons which make you think and you can decide if you want to make a difference......

The fact is this, YOU have options and YOU OWE IT TO YOURSELF to give them a fair chance. Be ok with change and let your body and mind to grow rather than doing the same old program you’ve always done and haven’t got much for results………

1) You will burn more fat!
There are already many scientific studies about how womens body responds to resistance training. They all show something similar and that is that average woman lifting weights 2-3 times a week will gain about 2-2.5 pounds of muscle and will lose 3.5-4.5 pounds of fat in average two months period. As your lean muscle tissue increases so does your metabolism! What are we waiting for? Because of that your body will burn more calories overall in a 24 hr period! For each pound of muscle you gain, you burn 40 to 50 more calories.

2) Great looking and stronger!
For most women today living a modern lifestyle an increase of strength is very useful benefit of resistance training. This will make you far less dependent upon others for assistance in daily living. Think about all the things you lift in a day. Your kids, groceries, laundry and all other everyday activity you will perform with far less effort with strength level increase. When your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury or make your tired!

3) Decrease osteoporosis risk!
Medical research shows that weight training increases spinal bone mineral density by a good amount in the half a year time period. If you add to this adequate amount of dietary calcium, can be your best defense against osteoporosis

4) Reduce your risk of injury!
I hope you are not thinking about the amazing, long, and lean attractive look of your figure without being aware about importance of the joints and your posture. You strength training not only build stronger muscles but it increases joint stability. This helps in preventing different kind of injuries people face all the time. Strengthening the low-back muscles and improving posture is really the best way to eliminate low-back pain.

5) You will NOT bulk up!
This is a very common misconception. Compared to men, women have 10 to 30 times less of the testostrone hormones that are in charge muscle growth. Therefore women don't get bigger from weight training unless your trying too. Don't let your head play games with you! You would need great effort and tons of steroids, anabolic supplements, or other things that help those shreaded up meat heads. With proper instruction, you will develop needed muscle tone and definition in no time and look amazing!

6) Reduce risk of heart disease & Diabetes
This one isn't specific to women but still important to point out. Heart disease and diabetes are 2 of the main killers in this world. Research shows that strength training can help lower LDL (bad) Cholesterol and increase HDL (good) Cholesterol. Also it will help lower blood pressure and when enough muscle is formed it can alter the way the body goes about processing sugar. Therefore reducing the risk of diabetes.

& last one......

7) Improve your self confidence!
If there is anything we need to work on in this nasty world of skinny models and so called "perfect" people it is our everyday people self confidence. This goes for men and women but in women it is more prevalent. No matter what age or race everyone struggles with it at some point. That self confidence is holding us back, holding us back from what we can be if we'd only believe in ourselves! Now how is that not a great benefit!

Lets get to work ladies!

"It took me a long time not to judge myself through someone else's eyes." ~Sally Field

"Argue for your limitations and, sure enough, they're yours." ~Richard Bach, Illusions

Lightheaded / Nausea While Working Out?!!

2009-06-12T03:40:00Z

Almost all of us have had a time when we were working out and felt a little dizzy. For some it's almost every time you workout. Then for others it can be a very traumatic experience that can drive them away from working out all together. So I have a few breakdowns of what possibly is happen and hopefully we can find a way to keep it from happening again.

When you exercise, if it is in the morning and you didn't eat breakfast, that could mean around 10 or even more hours since your last meal. For some there is even a 8 to 10 hour break between meals! Not good! That means your body is low on many of the nutrients and energy required to get you through your workout. If your (glycogen) (carb storage's) levels are low then your body will use other things for energy. Like muscles and fat and this can be a big strain to your body. Make sure to eat some complex carbs & lean proteins - 1 hour before exercise.

Another reason is low-carb diets....just not healthy or good idea! No glycogen for muscle fuel!

Your body's natural equilibrium of water is very important. As you sweat you obviously lose water and this can drive your body crazy. Drink water before, during and after exercise.

Fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Never do an exercise standing up like squats or whatever and go right down to a floor exercise. Not a good idea.

After doing heavy leg exercises (squats, etc.) blood rushes to your legs in order to fuel your muscles. Well it's the farthest from the heart so your heart has to work much harder to get the blood around. Make sure you give the blood chance to recirculate after and stay on your feet. Whatever you do don't sit down right away, it can cause your body to go into shock. Walk around!

Another is if your anemic, because you have a lack of red blood cells. Red blood cells are the carries of oxygen to your muscles and brain and so can make it harder when exerted to return oxygen back to your brain fast enough.

Another big one is correct breathing. Shallow breathing or holding your breath during exercise is a definite no no! Concentrate on your breathing as it will help you get through the exercise better and also build lung capacity for future fitness level improvement.

Also doing to0 intense or have been away from exercise for sometime or are trying something new. That can shock your body and can cause dizziness. You have to be progressive and change things up each day. Always remember it took a while to get where you are it's not going to come off overnight! But also push yourself!

The last one that can be very big, that I have found out on my own, is your posture while doing exercise. Good posture allows for better circulation which means more oxygen gets out to muscles and to your brain. Recovery is better and you get better results no doubt. The results of overall confidence and energy level also increases. Who doesn't want that?

I know these tips will help. It's always a good idea to bring something like oranges or something similar to eat during your workout and always, always drink a lot of water. At least 50% of your body weight in ounces a day! Keep up the good work!

Online Personal Trainer

2009-06-10T19:23:00Z

Your Perpetual Fitness now offers Online Personal Training! Workouts sent to your e-mail, Nutritional help, motivation, and results! All for the fraction of the cost of hiring a personal trainer in person! Convienient to workout at home also! Check it out www.yourperpetualfitness.org and click on the online personal trainer link!