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Use Your Pet To Catapult Your Fitness Program And Help You lose weight

5 Aug

There’s nothing like working out with your pet. Here are 10 Specific exercises you can do with your pet so you can both shed extra pounds and get in shape.

  1. Figure 8 –  Move your treat around your leg in a figure 8 format as you pass the treat from the left to your right arm and back.(Similar to a kettlebell figure 8 exercise). Here you’re working our quads, glutes, and obliques.
  2. Plyometrics (Jumping Jacks with a treat) – Jump up then down and touch the ground in front of pet and the jump up again. This works power, speed, agility, and it exercises your heart and quads.
  3. Core – (Superman to Banana) – Lie on belly lift arms and legs up while you hold treat. Turn around on your back as you lift arms and legs up. This works your core and Erector Spinae Muscles.
  4. Core (Bird Dog) – Hold treat as you extend opposing limbs. The elbow of the right hand touches the knee of the left leg and back. Alternate limbs. Your pet should follow you as you hold the treat. This works the core stabilizers.
  5. Core (Plank treat transfer) – Transfer the treat from the right side of the ground to the left side using your left arm and then from the left side to the right side using your right arm as your pet follows you. This is similar to the “plank weight transfer” exercise (using a dumbbell).
  6. Agility – Run agility course with your dog. This is a great way to do calisthenics and cardio at the same time.
  7. Walking with your pet – But everyone knows this one. J
  8. Squats- Hold your pet as you squat down and then back up. This works your quads and your glutes.
  9. Deadlifts – Hold your pet and bend at the hips as you reach down and the push through the heals and glutes as you come up. This works your hamstrings, glutes, and lower back.
  10. Do Schutzhund (Obedience, protection, and tracking) with your dog. Holding the sleeve for bite work can strengthen your upper body muscles, tax your cardiovascular system, and raise your heart rate for fat loss.

Are you ready to #finishitwithfinishfit®  ?

 

Exercise Boosts BDNF’s Which Spark Creativity, Productivity, and Physical Inertia!

28 Jul

I train many executives and CEO’s that are pretty worn out by the time they get to me. They have high pressure jobs that require mental acuity for long periods of time. Most of us can stay focused for a 2 or 3 hours at a time. But it’s an entirely different story when you have 10,000 employees and managers demanding your attention all day long.

Physical fitness releases endorphins in our bodies which boost how we feel; an affect most executives try to get from “coffee”. It also boosts brain power by creating new brain cells (aka neurogenesis) that improve overall brain function. Some studies even suggest that exercise can boost brain-derived protein (known as BDNF) in the body which is believed to improve decision making and clarity of thought.

Regular exercise also sharpens memory and ability to learn new things by increasing cell production in the hippocampus (which controls learning and memory).

Are you ready to #finishitwithfinishfit®  ?

What Is Fartlek Training?

21 Jul

-Why do some runners still shy away from the run/walk method, in your opinion?

The run/walk method (Fartlek Training) was popularized by running coach Jeff Galloway. Some runners shy away from the run-walk method as it is often associated with “beginners” rather than “elite athletes”. The stigma associated with being a “beginner” discourages some runners from using this method.

 

-Are there benefits to doing run/walk intervals? What about for beginners versus experienced runners?

When done correctly, the run-walk method can help improve running fitness, aerobic capacity, and overall recovery leading to decreased chances of injury. In beginners, the run/walk method can help build the endurance for longer runs without stopping. In experienced runners, the run/walk method can be smart way train consistently while enhancing recovery and helping to  prevent injury.

 

-Can the run/walk method improve your running speed? Why or why not?

Yes. By gradually increasing your fast interval speeds, you can increase your anaerobic threshold which would in turn lead to faster overall speeds. That is, your body will be able to counteract the effects of lactic acid buildup allowing you to run faster for longer periods of time.

 

-For those interested in the run/walk method, what are some good ratios to keep in mind? (i.e., run for 2 minutes, walk for 30)

10-minute warm-up at an easy pace

1 minute on (fast pace), 2 minutes off (easy pace)

Repeat the Fartlek as needed

10-minute cool down at an easy pace

Are you ready to #finishitwithfinishfit®  ?

Women Can Lift Their Way To A Sexy Body Without Getting Bulky!

14 Jul

1. What are the 3 best tips for women who want to lose fat and build muscle?

  • Don’t be afraid to lift heavy. The common thing I hear from women is: “I don’t want to lift heavy because I don’t wanna look bulky”. Lifting heavy can actually help build muscle mass which in turn will help burn fat calories. If you mix heavy lift days with light and medium days (an undulating Periodization Scheme) you will get the benefits of building muscle mass without looking “Bulky”.
  • You will lose more body fat by doing 20 min of HIIT training instead of doing an hour of “Steady State” Cardio.
  • Incorporate Olympic Lifts in your workouts to activate your anaerobic threshold for maximal fat burn

2. What role does lifting weights play in fat loss?

  • Muscle is the engine in your body. The more of it you have, the more fat calories you burn. Lifting helps build muscle mass which in turn helps speed up your metabolism and burn fat calories.

3. What is the number one thing women should understood about losing fat and gaining muscle?

  • The number on thing I wish women understood is that, you can build muscle mass and strength through lifting heavy without getting “Bulky”.

Will you #FinishItWithFinishFit®?

Why Should I Include Kale In My Diet?

7 Jul

Kale has many health benefits that can enhance the quality of your life. Although not recommended for everyone, Kale can be a powerful ally in your pursuit of a healthy diet.  In this article I have outlined the benefits and contraindications of Kale.

1) What are the benefits of Kale?

  1. Kale is low in calorie, high in fiber and has zero fat.
  2. Kale is high in iron, Vitamin K, Vitamin C (reduces free radical damage caused by exposure to pollutants), Iron, Folate, Magnesium, and Calcium (i.e. kale has more absorbable calcium than a small carton of milk).
  3. Kale has 2 grams of protein (which can serve to add muscle mass).
  4. Kale detoxifies the liver
  5. Kale is filled with powerful antioxidants.
  6. Kale is a great anti-inflammatory food (mega-3 fatty acids and phytonutrients, which help, fight against arthritis, asthma, and autoimmune disorders).
  7. Kale contains the carotenoids lutein and zeaxanthin, along with beta-carotene which are all essential for good eye health.

2) What are the different types of Kale?

  • There are mainly 2 types of Kale: Red and Green

The primary difference between the two is in the way they taste.  Red Russian kale is sweeter compared to green kale. Therefore, it might be the better option to start out with when trying Kale.

  • Specifically, the different types of Kale are:

1. Curly kale – Most common type of kale that can be found in most supermarkets. It has a peppery flavor but if you prefer less bitterness, look for younger kale as they have a milder taste.

2. Lacinto kale (AKA…Tuscan Kale, Tuscan Cabbage, or Dinosaur Kale). Its leaves are narrow, dark green and wrinkly attached to a hard stem that should ideally be removed.

3. Redbor kale – They range from deep red to purple color, sometimes with some shades of green. In addition to cooking, Redbor kale can be used as a granish.

4. Russian (Siberian) kale – They range from green to red/purple shades. It’s sweet and mild with a hint of pepper.

3) How should I integrate Kale into my diet?

  • Kale can be eaten raw or lightly cooked as this helps to preserve the antioxidants, polyphenols and beta-carotene content. It’s great in soups, stews, stir-fries, salads, and smoothies.
  • Kale chips made in a dehydrator can serve as great snacks throughout the day.

4) When should I avoid Kale?

  • People taking blood thinners like Coumadin (warfarin) should avoid kale as the vitamin K in kale may interfere with that medicine.
  • People with cruciferous vegetable allergies should avoid Kale.
  • Care should be taken with people who may suffer from iodine deficiency or are suffering with any potential thyroid related conditions as Kale can interfere with thyroid health due to its Glucosinolate compounds. These foods are also known as Goitrogens and can interfere with iodine metabolism.

Are your ready to #FinishItWithFinishFit ®?

What Happens To The Body When You Don’t Exercise For 2-3 months?

16 Jun

-What Happens To The Body When You Don’t Exercise For 2-3 months?

The tendency is to lose muscle mass. Muscle is the engine in your body. When you lose muscle mass, you metabolism slows down. Hence, any additional calories eaten are stored as fat rather burned off as energy.

-What are some good types of workouts to ease yourself back into exercising regularly come spring? Why are these exercises good?

Some good types of workouts to ease yourself back into exercising are air squats, modified pushups, horizontal and vertical resistance band rows and presses. These are good multi-joint exercises that give you a full body workout.

-How long should you aim to work out if you haven’t done so in a few months? How many times a week?

Begin with 30 min a day 3X/week of strength training. Add 1 or 2 more days of walking for 30 min/day.

-Anything people should be careful of to avoid risking injury/hurting themselves?

Yes! People should begin each exercise session with a dynamic warm-up to properly get the muscles ready for exercise. For the first few weeks, they should avoid heavy lifts, long cardio sessions, and excessive stretching. The whole idea is to slowly ease back into exercise and allow the muscles to go through the neuromuscular adaption phase before progressing to more difficult exercise sessions.

Will you Finish It With Finish Fit®?

What Are The Best Butt Exercises?

10 Jun

Here are the best butt exercises:

1) Samba Dance with rotating hips:

Circle hips as you squat (increase intensity with deeper on larger circles)

2) Ipanema Walk:

Lift, swing forward, step, and lunge forward; lift, swing, step and go into a backward lunge

3) Squat Arabesque:

Place feet shoulder with apart. Shift weight to heels, keep knees behind toes, and stick out your butt behind you.  Extend leg back as you extend the arm up and forward.

4) Attitude kickback: Stand on high heels (balancing on balls of feet while keeping hips lifted) step left then right (for deep inner butt muscles like the Piriformis). The isometric hold on top will add intensity to the exercise.

5) Kneeling leg lift:

Begin in the all-fours position.  Extend one back and up, hold on top, and pulse. This gives definition between hamstring and butt for a rounded appearance. This lifts butt shelf and gives smoother appearance (with or without dumbbells).

6) Kneeling diagonal leg lift:

Kneeling cross kick-ups (targets sides of hips and inner thighs giving the glutes a carved rounded appearance and smoothing the side of the leg)

7) Suspended clam Shells:

Rotate leg away from hips and hold on top of range of motion. Tones side of glutes giving curved appearance.

8) Floor leg lift:

Extend straight legs on floor. Lift both legs up first then lift the top leg up and down (gives inner tights and butt cheeks a better silhouette)

9) Barbell or dumbbell forward, reverse, or transverse lunges (with slow eccentric contractions). Lunge forward, sideways, and the backwards as you hold the barbell or dummbell on your shoulders.

10) Banded walks:

Abduct legs with bands in the sagittal, frontal, and transverse planes

11) Lying banded clam shells:

Externally rotate,abduct, and then adduct the hip as you lie on your side.

12) Plié Squats (or Sumo Squats): 

Squat with the toes turned outwards in a wide stance position.

13) Single or double leg bridges:

Lie down on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Raise your hips up  and squeeze your core as you pull your belly button back toward your spine. Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger. Remember to flatten the lumber spine before the ascent and to scoop the back on the descent.

14) Cook’s bridges:

Lie on back. Pull one knee tightly to the chest. The opposite knee stays bent at 90 degrees and the foot stays planted on the floor. Lower the lumbar spine, then push that foot into the floor and extend the hips upward. Return back to the original position and scoop back up the lumbar spine.

Will you Finish It With Finish Fit®?

What Is Tempo Cycling?

2 Jun

Tempo pace definitely isn’t sprinting, or even riding particularly hard, but nor is it riding steady state. For the scientifically minded, it equates to 75–85 percent of your maximal heart rate or 76–90 percent of your FTP (Functional Threshold Power).

A tempo workout should be performed at about 15 beats below your lactate threshold. To determine your lactate threshold, use a heart-rate monitor with an average function and set the timer on your stopwatch for 20 minutes. Ride at full speed for five minutes and then maintain an easy pace for 10 minutes and then cool down for five. Your average power, minus five percent will be your lactate threshold. This number is different for every rider. Use a heart rate monitor to find and then stay in this zone. Tempo work can be performed on a trainer or outside. The key is to stay in the correct heart rate zone for the allotted amount of time.

Tempo training is often performed in the off-season toward the end of a cyclist’s base training.

And when done appropriately, it can help burn additional calories and prepare the rider for HIT training in-season.

Are you ready to Finish It With Finish Fit®?

Body Composition Not Weight Is The True Measure Of Overall Health And Wellness

25 May

Did you know that more than 98% of all diets fail? Most people think it’s their own fault, that they did something wrong, that they simply weren’t good dieters. But the truth is, almost all diets fail because they’re incorrectly designed in the first place. Believe it or not, your actual body weight is irrelevant and misleading. The true indicator of successful body weight management is body composition. That’s the ratio between your percentage of lean body mass and percentage of body fat. Body composition is used by athletes, coaches, and fitness professionals as the true measure of weight management, athletic performance, and overall health and fitness.

So, the key to successful weight management is knowing the difference between weight loss and fat loss. Here’s why this difference is so important. When a person loses 20 pounds on a conventional low-calorie diet, the weight loss is mostly lean mass. This loss of healthy tissue is harmful. A restricted-calorie diet also harms the body in other ways. It slows your metabolism, creates hormonal imbalances, compromises the immune system, and upsets the central nervous system. Remember, the human body does not understand the concept of dieting. What it correctly perceives is starvation. So again, the key to credible, long-term weight management is understanding the difference between weight loss and fat loss.

Most diets and commercial weight loss centers would like you to believe that fat can be starved off your body. The fact is, it can’t. Here’s what you should know about body fat and weight management. Fat is stored energy. In a sense, it’s your body’s reserve fuel tank. However, when your body runs out of fuel on a low-calorie or restricted-calorie diet, it does not tap into its precious fat stores. Instead, it quickly and efficiently converts healthy, lean mass into carbohydrate for its immediate energy requirements. This is why restricted calorie dieting is so dangerous. Without enough fuel, the body will actually feed upon itself.

Next, fat requires oxygen to be burned, and the quickest, most efficient way to get oxygen into your body is through exercise. This is where fitness professionals can provide guidance in maximizing your body’s potential to burn fat.

Will you Finish It With Finish Fit®?

Weight Loss Tips That Work

28 Apr

Nowadays weight loss messages have become ubiquitous. We are constantly bombarded by weight loss tools and stories on TV, the newspapers, and online. Warnings of the dangers of not losing weight appear on every news outlet. Just Google the work “Diet” and you will get 208,000,000 results on the subject. Weight loss is commonly broached in doctor’s offices,  in the education system, and in the work place. Here a a few weight loss tips that actually work:

Tip #1 – Stop Procrastinating

You cannot see results by merely talking about weight loss . You’ve got to take tangible action. Within a few short weeks, you’ll notice the results of your hard work and you’ll become even more motivated to exercise.

Tip #2 – Consistency is the key

Consistent exercise and a good nutrition plan that allows for “cheat” days will help you to avoid the dieting roller coaster. For long-lasting weight loss results, you should aim to lose an average of .5-2lbs/week and 1% body fat/month . You’ll have to modify your diet for lower caloric consumption and you’ll also need to track your macronutrient (fats, proteins, and carbohydrates) intake on a daily basis.

Tip #3 – Avoid TV fads, Diet Pills, and Prepackaged foods

Avoid the latest weight loss gimmicks, pills, fad diets, prepackaged meals, and surgical procedures! The key to long-term sustainable weight management is education, consistent exercise, and wise food choices! You should plan to exercise 3-5X/week and you should also eat a nutritionally-balanced diet of Carbs, Fats, and Proteins for optimal fat loss rather than chase the “Magic Bullet” solution that can help you “drop 10lbs in 1 week”.

Tip #4 – Turn your Weight Loss Journey Into a Lifestyle

Weight gain has become ubiquitous. With the rise of technology and office jobs, many find themselves inactive throughout the day.  Prepackaged meals are consumed now more than ever before to save time and become more productive. However, if you want to lose weight and keep it off, , you’ve got to change your mindset about food and exercise. You need to think of food as the type of fuel you put into your body rather than the pleasure it gives your taste buds. Successful fat loss is really about making sustainable lifestyle changes that include consistent exercise and better food choices.

Tip #5 – Forget the scale

Don’t become obsessed with the scale and don’t let your emotions swing with weight gain or weight loss. Keep in mind that your mood, circumference measures, heart health, and cholesterol levels will change even if your weight does not. In time, you’ll  become leaner and your clothes will fit better. You can make health and fitness a lifestyle by shifting your focus away from the scale and by finding the joy in its ancillary benefits.

Are you ready to Finish It With Finish Fit®?

 

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