Just When You Thought I Was Gone!

Hey there! How is everyone doing?

I know it has been a while since my last post. So much has happened and a lot of different moving parts in the mix. I am going to return to blogging in another week and get some fresh content out to you all. I have been in pursuit of some new goals and a complete change in lifestyle that is mostly for the better and some not so much. I want to hear from you all…tell me what you are doing with you fitness and eating strategies, how you are dealing with day to day battles mentally. What are you doing about getting rest when you should and time management. Email me, leave a comment or call. I hope that everyone is doing great and I look forward to hearing from you!

 

Take care and have a great weekend!

Ready for Another Week?

Hi Everyone!
I hope you had a great weekend and you have started the week off strong! The one hurdle with most goals that we set in life is the ability to see it through. “Stay the course” is a very popular expression used to help maintain consistancy. I have another method for you to try. I call it self evaluation.

This is really simple and if you have confidence in yourself it will work everytime. Let’s say that you want to compete at next years New York City Marathon. As you begin to develop your training plan and start to implement it, you will have days where you really don’t want to run. When this happens, use the self evaluation method. Ask yourself a couple of questions:
#1- Is this going to be another unfinished goal on your list of incompletes?
#2 – Do you really believe in yourself that you can do whatever you decide to do? Yes…then get off your ass and go do what you are supposed to! If the answer is no, set no more goals in life and just prepare to die.

I would apologize for the last part, but that is sometimes what it takes to reverse self sabotage before it sets in. If you apply this method to all aspects of your life, you will achieve far more than you know. This mental transition allows you to see failure and lack of action for what it really is: an opportunity missed.

Learn from failure but never stop trying. Life is full of trial and error. Playing it safe is okay every once in a while, but to know what you are truely made of, you have to take chances…explore opportunities that you might otherwise avoid…you might surprise yourself.

So as you settle in this week I challenge each of you to do something new and push your comfort zone. Matter of fact, get out of your comfort zone! Be more than you are and continue to grow, develop and enhance the lives of those around you.

Thanks for reading and have a great day!

10 Ways To Prevent Weight Loss

Happy Monday!
So I usually have the great pick me up at the beginning of the week, but I decided to do something a little different…hence the title of this post.
All to often we are given all of the reasons and tools of how to achieve and get results and are only told at a passing glance of the things to stay away from and avoid. Well, I have listed the top 10 things that will for sure help you FAIL at losing weight. Take a look below and if you recognize any of these in your daily routine…eliminate it!
1. Don’t deal with emotional eating.
No matter how much weight you need to lose, you simply must face any emotional eating issues you have. This may be as simple as identifying alternative activities or as intensive as seeking professional help.
2. (Try to) follow a super-strict diet.
When diets rely on one type of food or cut out entire food groups, they’re too difficult to stick to for any length of time. Ask anyone who tried the grapefruit diet.
3. Cut back too many calories.
Calories in, calories out — the key to weight loss. But cut too many and you won’t lose weight at all thanks to the metabolism’s “starvation” mode.
4. Go it alone.
We all need someone to talk to about the dilemmas that losing weight brings us. Whether online or in the real world, create a support system that will help you through the rough patches. (Let a friend or family member know what you are doing and see if they are not willing to join you!)
5. Skip breakfast.
The old adage is true: Breakfast is the most important meal of the day. It will get your metabolism going and help you from getting too hungry and overeating.
6. Don’t Keep a Food Diary
How can you know where you’re going if you don’t know where you’ve been? To get a real grasp on what, how much, and why you’re eating, keep an honest food diary for at least 10 days.
7. Set unrealistic goals.
Avoid setting goals that even the most devoted dieter couldn’t meet. Can you really cut out all sodas if you’re used to downing a 2-liter a day? Is making it three times around the track doable when you just started walking last week?
8. Weigh in every day.
Weighing in daily is a sure-fire way to give up on a diet before you’ve given it a chance. Weight fluctuates from day to day for reasons that have little to do with your efforts.
9. Exercise too much, too soon.
Overdoing it will lead you to burnout and risk overuse injuries whether it be exercising more intensely or for too lengthy a duration. (A few minutes every other day is an excellent way to begin if you’ve been sedentary.)
More: Take it Easy!
10. Go cold turkey on your favorite foods.
Swearing off your favorite foods is a definite pitfall. Doing so sets you up for binges and may leave you so frustrated, you give up your diet completely. All things in moderation (Have treats occasionally and in controlled portions!) will keep those cravings at bay.

Again, check these ten items against your eating strategy, mental fitness preparedness, fitness and nutrition plan and tweak your strategies as needed.
Thanks for reading and have an Awesome Week!

Home Workout Ideas

Hey There! How’s your weekend going?

I was thinking about variety this evening and decided to write a post for you. How can you work out in your own home on those days that you can’t make it to the gym?

Here are a few great ways to work out inside your home while working with what you have near you!

For starters, check your television to see if there are any work outs that you could follow along with. Or break out that DVD set of work outs that were given to you as a gift and you haven’t used yet. If those aren’t your scene then try some of these ways to get a workout in.

Do you have a stairwell? Stairwells are great for doing dips. When you go to the gym you can use a stair-climber. How about just using your own stairwell as a stair-climber?

What about a bathroom or kitchen counter? Start by doing push-ups here before taking your push-ups to the floor. By doing them against a counter it allows you to keep the perfect form that is typically lost when doing push-ups on the floor if not practiced properly.

Do you only have one stair? A step up into the kitchen or down into your living room? Use that stair to do step-ups. Or use it to do calf raises. The stair will permanently be there and will give you that comfort while doing repetitions.

What about arms? You have done your push-ups and your dips. Now grab that can of soup or green beans and do curls. Yes, it is a small can so increase the amount of reps you do to get the most out of it. Or if you are really adventurous try lifting a gallon of water. That way, if by accident you drop it and it spills, it is only water.

Long hallways are great for doing lunges. You will be able to stay in a decently straight line and go up and down the hallway making sure to do the same amount of lunges on both sides.

Any sturdy surface, like a floor, will be great to do your sit ups and crunches on as they will not let your back fluctuate. This will cut back on pain that is created when doing sit-ups on a soft surface.

Hope this gives you some ideas of variety to use this coming week if you are working out at home. Email me at: Jeremy@LaRochesterImpactFitness.com for any questions or assistance I can provide.

Take care and Thanks for Reading!

 

Alright, Enough Mr. Nice Guy…

Happy Tuesday…or at least it should be!

So I thought that opening up and allowing some of my readers, followers and fellow fitness associates would grab the reins for a new adventure and give me content and topics that they felt were important. Well, to my dismay, I received zero submissions. ZERO…kinda surprising to me considering that all that was required was a topic. In a way, I’m glad that there were zero submissions. Why you ask? Well let me tell you…

That mental hard-wiring in us that allows fear, self-doubt and just a lack of ambition to dominate and control us is very evident in your actions. Think of it this way: Would the world need dieticians if everybody ate the way they were supposed to and fitness professionals if you kept yourself in tip-top condition? Obviously not but since we are in great need and demand it proves yet again that many in the world and especially in Jacksonville are still sleepwalking! Think I’m kidding huh? Let me give you a statistic that demonstrates what I am speaking of.

In 2009, Jacksonville Florida was ranked 8th among the countries fattest cities. That is not the top ten you want to be proud of! The sleepwalking has to stop. Take action on your health and fitness. As fitness professionals we have a duty to give you all of the tools and support you need to accomplish and achieve. Your intensity and desire must not only match ours but it should exceed our expectation. A fitness coach should never want more out of you than you want for yourself.

I am a really open and understanding kind of guy, even when it comes to fitness and eating. I realize that it is easy to fall off the horse and get lost in the shuffle of fast foods, partying and bad snack decisions. All can be forgiven if you remember what your goals are, focus and commit yourself to not be side-tracked and realize that goal. One cheat day a month will give you something to look forward to…make that day count. Bust your ass for the month and reward yourself for a day. Make those permanent life changes for your health and fitness and be prepared for your body and mind to give you something that you would not otherwise have at its optimum: Peace of Mind and Satisfaction.

I will leave you with a quote from one of my all time favorite movies, Dune. This is a reminder that all that you see and do each day is a shell of who you can be and ultimately should become. Do not flee from yourself any longer! Break the cycle of self-sabotage and dedicate to real meaningful change in your life!

“I’ll miss the sea, but a person needs new experiences. They jar something deep inside, allowing him to grow. Without change something sleeps inside us, and seldom awakens. The sleeper must awaken.” - Duke Leto Atreides

Dune, 1984 film by David Lynch based on the 1965 Frank Herbert novel.

 

Have a great week and remember what I told you! Change is Good!

Later!

Exercise – Induced Weight Gain

Happy Friday!

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

If you see that you’re losing inches, then you know you’re on the right track.

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

My Evolution Six program is specifically designed to produce results quickly.

Call or email me (Jeremy@LaRochesterImpactFitness.com) today to test drive a program that will get the numbers on your scale headed in the right direction.

Thanks for reading and have an awesome weekend!

Challenge the Fitness Pro

What’s up everyone!

You know, it is very easy to post articles and nutrition plans, exercises and mental fitness drills to better you in your daily lives. I thought to myself – “self, why don’t you hand the content postings to your audience?” You read that correctly…I am giving you the ability to dictate what posts you see at LaRochester Impact Fitness Blog. I would like your feedback on what fitness matters are most important. Leave me a comment for content, nutrition and exercises and I will be in touch with every action taker. For all of your detailed submissions, email me at Jeremy@LaRochesterImpactFitness.com. All submissions will start to run on March 6th and will continue until April 2nd.

This should be fun and very informative!

Take care and talk to you soon.

Have an Awesome Weekend!

Best Cardio Routines To Lose Weight

What’s Up Everyone!
Among the best ways to accelerate weight reduction would be to do cardio routines. Cardio gets your heart rate up, has got the blood flowing, raises body temperature and heightens calorie consumption. Cardio also strengthens your heart and lungs, improve circulation and other bodily functions. If done properly, cardio routines can prove to be a valuable asset in your health and weight loss program.

Wondering which cardio routines might perform best for you?

Here are a few common cardio routines arranged from the most to the least effective when it comes to weight reduction:

1. Running – Running is really a massive cardio routine since it gets all of the body moving. Running can be a high intensity workout simply by itself. If you do run, make sure to swing your arms and really get your system in to the motion. Try not to run should you experience knee or back pain. Try running on a soft surface such as grass or sand and minimize the time you take on asphalt. Should you have suffered any sort of injuries previously, consult your doctor before running.

2. Cycling – Bicycle riding (so long as it’s done outdoors) is a superb cardio routine. Obviously you need to be experienced in riding a bike, but it can definitely get a heart pumping. Ensure that you ride only in safe places. Steer clear of the side of busy roads. Stay with bicycle lanes whenever possible.

3. Row Machine – This  is really a personal favorite of mine as it’s not only a cardio machine but also an excellent strength builder for the back and biceps. The one downfall of this machine is that you’re seated while doing the work. But pumping the rows back and forth gets you sweating in a minute. Of course, rowing a canoe, in the event that can be done for you, is even more effective. (If you don’t have a gym membership for this, email me at jeremy@larochesterimpactfitness.com and I will give you an awesome alternative for this cardio option at home with some resistance bands!)

4. Walking – Walking is another great cardio routine. Don’t stroll, do brisk walking and get your arms into the motion. For additional difficulty, you can try walking with small dumbbells or wrist-strap-on weights. Try combining interval running with walking for accelerated weight reduction.

5. Swimming – Swimming is a great body building cardio routine as it strengthens the entire body. However, it is not easy for normal swimmers to have their heartbeat up while swimming and looking after that heartbeat for a long time.

6. Elliptical – The elliptical is great for people who suffered knee injuries as it doesn’t jar your legs. However, it’s almost zero resistance in most cases does not get your upper body into the motion. It can be incorporated into cool down routines for some added calorie burning.

7. Gym bicycle – I dislike the gym bicycle because you usually relax and just pedal away. The act of seated makes this a much less effective routine.

So there you have 7 routines that are great weight loss exercises. Some tend to be more intense than the others but try the ones you can to determine which routine works best for you. Make sure to enjoy your cardio routines. Enjoying yourself will also accelerate your weight loss.

Thanks for reading and Have A Great Day!

Guest Blogger David Haas

Happy Monday Everybody!

Well, I hope it is and if it has not been things are about to get much better. Today I have the honor of having David Haas as my guest blogger. David is the Family Hospitality Coordinator at Mesothelioma Cancer Alliance in Syracuse, New York. His insight will move you to a greater understanding and educate you further about the overall importance of exercise as it relates to disease.

Without further adieu,  here is David Haas!

Reduce Risk of Cancer Reoccurrence by Exercising

Physical fitness isn’t something that people benefit from just because they want to look better in their clothing or for the bathing suit season. Fitness is something that improves overall health, not just appearance. The best thing about fitness is that absolutely everybody benefits from it, even people with rare diseases such as mesothelioma cancer. In the past, doctors would advise their cancer patients to get plenty of rest and conserve their energy because cancer treatments are very difficult on the body and detrimental to a person’s health. These days, however, doctors are informing their patients that they should stop resting and get moving because physical fitness will help them to cope with their cancer treatment’s side effects.

Just 150 minutes of moderate exercise every week can alleviate some of the symptoms that come along with cancer treatments. These symptoms include nausea and vomiting, fatigue and even depression that cancer patients feel due to the treatment their body is undergoing. Additionally, cancer patients benefit from physical fitness because it improves their overall quality of life, which is imperative for those undergoing cancer treatments.

Quality of life is so important because it affects a person’s overall health in every possible state; mentally, physically and emotionally. A person with cancer is very likely experiencing extreme amounts of stress and therefore their immune systems are not working up to par. Stress causes a hormone that negatively affects the immune system and prevents it from adequately fighting infection and disease. Exercise and physical fitness produce a different hormone that cancels out the negative hormones from stress and helps to boost the immune system back to where it should be, which makes fighting disease and illness that much easier.

In addition, physical fitness helps a person to feel good about themselves in a number of ways. A person never regrets working out and helping their mind, body and health improve but they always regret skipping a workout. The endorphins produced when a person works out make them feel better, look better and have a more positive attitude, which can help to improve their overall quality of life.

Finally, another reason that people suffering from cancer and undergoing treatment for cancer benefit from physical fitness is the fact that they can help to prevent cancer from reoccurring. Those that do not have cancer can work out for 150 minutes every week and reduce their chances of getting certain types of cancer by up to 40 percent. Those that already have cancer can reduce the risk of their cancer returning in the future by just as much.

Overall, physical fitness for cancer patients is a good idea. Patients can only benefit from the extra exercise and endorphins from working out.

If you would like more information and articles from David, you can follow him at www.mesothelioma.com/blog/authors/david/

 

Thanks for reading and have a great afternoon!

Balance Life and Win

As you develop your fitness and nutritional plans, your specific needs are your own. However,there is no doubt that if you want to win at physical activity, you need your mind and body to be and remain in balance. You probably have
heard this many number of times, but it is the same as day one.

You need to ensure your eating strategy contains a balanced variety of whole foods (vegetables, whole grain, etc) to be successful.

The intake of living foods will provide your body with all the essential building blocks that it needs. This includes vitamins, minerals, fats, carbohydrates, and proteins. Each of these elements plays their own role, one that is crucial to your overall success.

Think of food as a team effort. You know that you are only as good as your team is, right? When you do not provide all of the right nutrients to your body, to limit them, they can not perform as a team and then the overall whole suffers.

How many times does the star athlete go down in a game and the team crumbles around them? Or, how many times does someone that is a smaller asset and the star can not longer hold the team up? The same is true for food.

The body needs each one of these pieces for the whole to work. The goal that you have is to learn what it needs and how it needs them to get the whole working well.

For an idea of life foods and learning to feed the body and not feed the heart, check out my Personal Trainer Foods Page.

 

Thanks For Reading

Have an Awesome Day!