Category Archives: Coaching

Know Yourself


Hello and Happy Sunday to You!
Now before everyone goes and gets super excited…I am not back..exactly – kind of….

I am no longer working with clients in any capacity but have continued to maintain the lifestyle of veganism and fitness as I have pursued other interests in my life. When I posted on my facebook page that I would be taking the page down, little did I know that it was something that I could just not bring myself to do. In the deeper recess of my soul, something told me “no” and I listened. In this last year and a half, much has happened and little has also changed. I’ve jumped into fulfilling my love for motorcycles with both feet enjoying the thrill of riding and also building. Working with Harley Davidson and understanding some additional technical aspects of motor and engine builds has been tremendous and more than worth it. I have also honestly missed posting fitness and meal plans, as well as doing what I am doing right now…just talking with you all. I’ve titled this post I feel appropriately because no matter how much we either try to run or alter the true nature of who we are, we always come back to our fundamental roots. That being said, I will be brainstorming over the next weeks to decide what I will be offering aside from my blog posts. I’m a person that does not believe in going backwards so I am certain that I will not be offering personal training or classes. I may offer minimum consulting for meal planning but again, I’m unsure as to how far I will go.

It has been awhile I know but once I iron out what contributions I can make, I will be in touch. Until then, enjoy your Sunday and we’ll talk again soon!

Jeremy

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Use This in Your Triathlon Training…


The Tabata workout training protocol offers a way of maximizing athletic fitness in the minimum amount of time. Because of this, it is ideal for triathlon training.

How To Use Tabata For Triathlon Training

You will want to do the same exercises you will do during your triathlon during your Tabata workout.

Spend four minutes on each exercise every morning; if you are serious about being your best, do another four minutes for each in the afternoon.

Running

Let’s start with running. To get yourself up to shape for your triathlon running, you’re going to be doing eight extremely high intensity bursts of running at maximum speed, each twenty seconds long. These twenty second bursts of intensity and speed are going to be separated by ten second long recovery intervals. This is where you need to try to catch your breath.

Before you start, make sure you’re all set up for injury-free running. Choose a level field, track or quiet street to run on. Make sure your shoes have got enough shock absorbency left in them. Then, turn on your stop watch and run as if the devil was after you.

You need to be using all your physical capacity, straining all your muscles.

When twenty seconds are over, stop. Rest exactly ten seconds, and then do another twenty second sprint.

For your Tabata running workout you’ll have to do this for eight rounds. It’ll only take you four minutes total.

It is vital to not slow down toward the end, you have to keep that intensity up in round number seven, and eight, just as you did in the first. If you’ve done it right, you’ll feel like collapsing on the ground in utter exhaustion when it’s finished. You may even see stars, or throw up. If you do, just clean up the mess, get some Gatorade in you, and prepare to do it again tomorrow.

That’s Tabata. The work is intense, but, the rewards are great.

Swimming

You can give yourself a short break before going on to the next round. Then put on your swimsuit and get out to the pool. Here you’ll follow the same protocol.

For twenty seconds, you’ll swim as if your life depended on your speed. Then ten seconds of rest, hanging on the side of the pool.

Then twenty more seconds of water fury unleashed.

8 rounds, 240 seconds total.

Since you can’t see a stopwatch in the water you may want to ask someone to play timekeeper, or put on an mp3 that tells you when your twenty and ten second intervals are up and it’s time to switch gears.

Biking

Biking is more of the same. Using either your regular bike on safe, traffic free roads or an exercise bike inside your home, pedal madly for twenty seconds, then give yourself ten seconds to just rest. Add as much resistance as you can handle, an incline works very well.

Make sure you keep up that absolute intensity through all eight rounds. Intense doesn’t just mean fast biking. It means really fast biking. There shouldn’t be any way imaginable in which you could carry on a conversation when doing it.

You should be gasping for breath, literally out of breath, as that is the anaerobic state that comes with Tabata, and it is exactly where you want to be.

You should be pretty much dead when it’s done.

The Rewards

The intense bursts of work in Tabata are highly effective for building stamina and endurance. It is during these intervals that the body is pushed to its absolute maximum and is forced to perform beyond its capacity.

One of the most important aspects of participating in a Triathlon and having a successful race is to work on endurance and stamina levels and, while Tabata is grueling it is also very effective to that end.

There’s your Tabata workout for triathlon training. Now get to training!

Zumba Versus Tabata


There are two names going around the exercise world these days, Zumba and Tabata. Both of them can give you results, though they seem in some ways, opposite poles of the fitness spectrum, cold screaming intensity from Japan versus warm Caribbean dancing, they actually work your body in some of the same ways.

Which one is for you will depend more on your goals and on your personality than anything else. Of course, you can always do both. Do Tabata three days a week and Zumba two days a week, or the other way around. They’re so extremely different they make for a good change off routine.

Zumba will take you at least an hour, and to have the full fun effect, you’ll need to enroll in a Zumba class or dance party, as some call it. You’ll get to mix it up with people of all ages, physical shape, and backgrounds, and even learn a variety of aerobic dance moves that put to catchy Caribbean music, will give you a workout before you’re even aware you’re working.

At the same time, if you do really put yourself out there, you’ll have no problem working up a sweat during your Zumba session and at the same time burn lots and lots of calories.

Tabata workouts can be done in classes at the gym or at home with no equipment, other than a stopwatch. Tabata is an extremely high intensity physical training program. You bring yourself to your own personal ultimate level of exertion for twenty seconds, let it drop for ten seconds, and bring it back up for another twenty eight times over.

A Tabata routine only takes four minutes total. Keep in mind, though, Tabata routine can be much harder than a Zumba session just because of that absolute maximum intensity that is required. You have to push yourself, really push yourself, for it to be a true Tabata.

If you can really push yourself to your limits and you can be disciplined enough to do your Tabata routine daily, or four times a week, research has shown that Tabata style high intensity interval training can give decidedly better results than even an hour steady-state training program like Zumba.

However, that doesn’t mean you should write your Zumba off. The plus side of Zumba is the motivation it offers. It’s not hard to make yourself do; you may even be looking forward to your Zumba dance sessions all day. Tabata, on the other hand, requires motivation from within.

So if you have a hard time pushing yourself to do exercise at all, signing up for that Zumba dance session is a really good idea and an important step toward a healthier future. If you’re the sort who can beat your body into doing almost anything, and if you’re serious about being as fit as you can be, try Tabata.

It’s four minutes, after all. How bad can four minutes be?

As you’re lying on the ground dying after your routine is over, you’ll have the satisfaction of knowing you did it and you trained like a world class Olympic champion.

Incorporating Zumba With Tabata

On the flip side, why should you choose? You don’t have to. Tabata is only recommended to be done 3 or 4 times a week max. So you can easily do Zumba on the other days. This will make sure that you have the optimal amount of exercise and that you are not doing a very intensive workout every single day.

So go for it! All you have to lose is fat, and the risk of heart disease!

Understanding the true Tabata


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It is a fact that Tabata can deliver unbelievable results with no time expenditure. Is it really true, and is it something a beginner can do?

Well, yes, and yes, but, there’s something about it you need to know. Nothing in life is free. While Tabata may be the shortest of all exercise regimes—who can beat 4 minutes?

That 4 minutes may well be the longest 4 minutes of your life. If you do it right, it’ll be a 9 on the Richter scale.

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Think you’re made of stiffer stuff? Izumi Tabata, the founder of the method, first tried it out on world class athletes, and it was really hard for them. He published it because it was so evidently a superior method of getting results, but, he didn’t expect many people to be interested in it. He knew most of us are not masochists, and he knew his workout was one only a masochist would enjoy.

One thing he misestimated—the selling power of quick, and the strong desire many hold to have strong, healthy bodies we can be proud of.

Now thousands of people use what they call the Tabata method. They don’t all get the promised results, but, that’s only because they aren’t doing it right.

A Tabata workout is never supposed to be easy, even for those who are in elite shape.

Many get this part wrong, and confuse it with the typical HIIT intervals, and so the concern is that people aren’t using the Tabata protocol correctly when the 20 second intense interval moves are too slow to bring on EPOC and the ideal anaerobic state.

This typically occurs when the moves are too complicated, or do not engage enough muscle groups to deliver the intensity required.

Remember this concept and you will never be limited in your tabata protocols.

Thanks for reading!

Jeremy

I’d like your feedback please…


Hello Everyone!

Wow, I’ve been blown away by the emails and comments I’ve received on my trainings and messages about diabetes strategy sessions. It’s been insightful, inspiring, enlightening…

And – I know there’s always room for improvement, and that’s something I’m committed to.

So I’d like to ask for your help. Would you be willing to give me some feedback about your experience?

Everyone sees something different and I’d like to know what you see, what worked and what didn’t – so I can continue to master my craft, and serve you even more.

So here is how you can help: Please schedule a 15 minute conversation to give me your feedback here

You’ll be talking with me of course! I’ll be happy to take you through a few brief questions or just listen if you have a

lot to say. At the conclusion of our session, I will send you a brief follow up survey for you to let me know where I need to focus on to improve my coaching practice.

As a thank you, I will give you my new portable workout system: “7 at Home Workouts” free, plus exclusive access to one month of lifestyle mastermind (how to master your life through fitness, nutrition and lifestyle) program as a token of my appreciation.

Thank you again for helping!

Jeremy LaRochester

P.S. You can book your 15 minute conversation here.

Consider These Ideas The Next Time You Try To Lose Weight


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Happy Tabata Tuesday!

As you know by now, the tabata protocol is a solid and efficient way to shed unwanted weight. I have a special post to excite and inspire you today!

Shedding pounds and health aren’t always tied together. The creation of muscle increases the density of weight within an individual and can even cause a person to gain weight, given that they are building more muscle than they are burning fat. It’s important to learn the ways to lose weight correctly; losing muscle can be very harmful in its own right. Learn the tips and tricks to lose weight without losing muscle in this article.

An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast  in the morning and then another meal with a solid snack for the day.

In an effective weight-loss exercise routine, it can be very helpful to schedule your workouts as early in the day as you can. Exercising first thing in the morning provides you with increased energy levels throughout the day. It also helps your mood, because all day long you can be proud of the fact that you already got your workout done.

Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.

When you arrive at work, park your car as far away from the entrance door as possible. The calories burned by this extra walking every work day can really add up and help you lose weight faster. If you use public transport, get off the train or bus a stop before your destination and walk the extra distance.

Reduce the amount of carbohydrates that you eat throughout the day. Also do not eat any carbohydrates late in the afternoon or in the evening. You can increase the amount of good fat and protein that you eat to compensate for your lost calories when you cut out the carbohydrates.

Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.

A key tip for anyone embarking on a weight loss program is to shift focus away from the number on the scale. Weighing oneself on a daily basis can seriously undermine weight loss efforts, because the normal fluctuations that will surely register on the scale can have a devastating impact on motivation and morale. A better strategy is concentrate on positive changes in body shape and muscle tone, rather than on actual weight in pounds.

Eliminate soda to lose weight. You would probably be shocked to know how many calories a day you are getting just from your sugared sodas. If you trade one super-sized soda for a no-calorie water instead, you can cut 400-500 calories. Multiply that over several drinks a month, or a week, and you can see how quickly that adds up.

Avoiding obvious anorexic behavior sounds easy but can easily tempt the amateur exerciser with its surprising results. Making sure to perform weighing tests with regularity and eliminating other factors can help regulate this behavior. Additionally, solid knowledge and application of the many other details listed in this article can help an individual realize their true progress into getting their goal body.

Take these tips and convert them into a winning strategy! Talk to you again soon!

Yours In Success,

Jeremy LaRochester

A great article. Totally worth your time.


I almost did it…


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So, this past weekend was just about the end of me.

It started on Wednesday that things just were not in sync. For all of my efforts of meeting with an executive within the Victory Nutrition organization, to some things happening with my kids at their school, nothing seemed to be going right.

During this stretch, my business was going through a bit of a lull and processes just seemed off. I was quite frustrated with…well everything! It is the first time in a very long time that I just felt like I wasn’t in control. The negative thoughts started to roll in – they saw an opening. My primal underman first asked: “What are you doing this for? Why fight and struggle to educated people? If they don’t get it, it’s their fault. You’ve paid your dues, understand and can go further without dead weight and a heavy burden…forget them!”

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Speaking frankly – this depressed the shit out of me! Yes me….depressed. Think I’m lying? How many tweets did you see from me Thursday thru Sunday? Facebook posts? My Webcast had to be cancelled on Thursday. I was in the toilet as far as my motive and conviction to continue on this road that I have been on for the better part of 6 years. So I did what some with less insight to these bigger questions do….I crawled up into my bed and watched tv. Yep…..me and the bed and blu ray high definition!

There I stayed with the exception of picking my kids up from school and those chores that are required. Short of that, I wasn’t much use to anyone let alone myself.

Saturday, my mood was actually slightly better but not much. I spent the bulk of the day trying to figure out what I was going to do with the rest of my life. Yes, you read that right, I had subconsciously already decided to move on. My paradigm had completely switched just like that!

Then I began to think about how I got started in fitness. Ordering my grappling mats and dummies from Combat sports International for my home gym. Training endless hours and believing in myself when nobody else did. Reading up on foods and exercises that provided the best results. Requesting a personal trainers certification manual from the National Federation of Professional Trainers (NFPT) and International Fitness Association (IFA) – I ended up getting certified through both associations. Understanding that my purpose wasn’t so much about mixed martial arts, but more about helping others understand their potential. My jiu jitsu training suffered many years because my focus was on my personal training and nutrition certification and starting a fitness business. Then I had the notion to open my own gym…

1827957379562 I didn’t have a babysitter when I started my first fitness studio, so my daughter would sleep on my grappling dummy “Renzo.” My son would be asleep in a hammock chair.

1827959899625my jiu jitsu mats for when I didn’t have any clients so I could train. Introduced my kids to the thing I love just as much as them!

By Saturday evening I understood how badly I allowed myself to get, but also how freakin strong I was mentally! I started out on a quest to help others with their fitness, nutrition and the conditioning of their minds to withstand anything that wasn’t in alignment with their dreams and goals. Now the question was: “What’s my next move?”

So enter Sunday, a day devoted to the LaRochester men, my son and I. What do you know, he wants to watch Transformers – wow big surprise! I get him off Power Rangers and now addicted to Transformers! – Talk about can’t catch a break! Well, in one of the movies, there is a point where the character “Sam” has to revive Optimus Prime with the matrix of leadership. It is his will and belief in the “ideal” that somehow all will be done because he won’t quit until Optimus is revived! That was the spark or thing to snap me all the way back. See, when I write posts to you, it’s not that I am superhuman…I have my days and moments as well. It is always how you recover and gain clarity on the things that will truly define you by pushing you further to accomplish and persevere or bury you where you stand.

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I want you to know that if I can look within myself and understand that my “feelings” almost caused me to make a huge mistake, you could be doing the same in your life as well. Take your time and get clear on why you would continue to do – or not do something. Be sure that it is rational and not emotional…there is a huge difference. Keep your feelings on the surface and make an informed decision about your life’s work. These are the times to know what you are made of and what your contribution to society is. If you have a quality let it define you…whatever it is. I almost quit on my quality of devotion to helping others because of my feelings. Be thankful for a strong mind to keep you in the game even when you have one foot out. I am deeply thankful today.

Thank you for reading. Have a great week!

Jeremy

Dedicate yourself to change and you will accomplish.


Dedicate yourself to change and you will accomplish.

Best Pre And Post Workout Fuel For The Intense Tabata Intervals


So how do you prepare and recover?

Having masses of energy before, during and after a Tabata workout can be hard. You need to find foods that give you different types of fuel to suit the situation.

Pre Workout Fuel

As you may already know, Tabata style workouts are extremely quick and intense. They are over within a matter of minutes.

This means that before working out you need to find something that’s quick and easy to consume which provides forms of “fast release” energy. With this type of energy, your body will be able to use it almost instantly hence helping you power through the workout ahead.

What to Avoid:

You may have heard of preworkout energy drinks. Although there is a time and place for these products, they are not recommended.

This is due to the sometimes dangerously high caffeine content as well as some extremely high amount of sugars packed into these energy drinks. Thinking of drinking a sugar free energy drink?

You may want to think again as even more chemicals and artificial sweeteners are added to these products which are known to, over time, lead to health problems.

Energy drinks and pre-workout products can also become addictive and after using these supplements before every single session you may start to rely on these to get through a workout.

When for any reason you don’t have access to one or want to stop consuming them, it can leave you feeling low throughout the day with withdrawal symptoms let alone having not enough motivation for the gym.

What To Choose:

You have a range of choices when it comes to getting in some quality sources of fast release carbs / energy.

Egg Yolk:

If your Tabata workout in the morning a fantastic example of a breakfast could include some egg yolks. These are rich in B-vitamins which convert food into the energy we need. They also contain vitamin D to maintain strong and healthy bones.

Furthermore, they are also a great source of protein which is essential for the day to help you reach your daily intake of protein.

With this you could include some other items for slow releasing carbs / energy throughout the day or a healthy choice of cereal.

Pumpkin Seeds:

A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer.

Fresh Pressed Veggie Juice:

But what should I drink? Green Juice. Whip out the juicer, grab some kale, romaine lettuce, couple stalks of celery, a pinch of ginger, 1/2 of lemon and lime and about 3 medium sized carrots. Fresh juice will not only naturally hydrate the cells in the body, it will also carry micronutrients to aide in increasing the effeciency of the lymphatic, digestive and metabolic systems to name a few. Within moments of drinking this fresh juice, you can feel the body responding because absorption is immediate, thus allowing the elimination of toxins from the blood and creating a more alkaline state within the body.
Water:

One of the most important determinants of your energy levels is hydration. Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue.

Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.

Post Workout Fuel

Post work-out fuel is a little easier. You may feel hungry and in need of a full on meal depending on the time of day. If this is the case, make sure to get a healthy, balanced meal consisting of your protein, carbs and fats.

If you’re looking for some slow release energy / carbs try:

Whole Grain Cereal:

Whole grain cereal is a fantastic source of Fiber and can slow the release of glucose into the bloodstream which leads to more consistent energy levels throughout the day and post workout. Organic Oats (Oatmeal) is an ideal fix as well as an awesome fiber source.

Just a few more ideas to incorporate into your eating strategies to help your fitness and lifestyle progression.

Thanks for reading,

Jeremy LaRochester

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