Archive | Uncategorized RSS feed for this section

What Are The Best Exercises For Shapely Shoulders?

14 Oct

A “Complex” involves 2 or more exercises, there are no rest periods between the exercises, and the training load is the same for each exercise. You only need one piece for equipment to perform complex. In a Succession complex, you complete a set number of reps for each exercise before moving on to a different complex (as opposed to a “Sequence Complex”).

Here is my favorite “Shoulder Succession Complex” for building shapely shoulders:

Dumbbell “Arnold Press” to dumbbell “Shoulder External Rotation” to dumbbell “Reverse Fly”. The reason why I like this shoulder complex is because it targets are 3 major shoulder muscle groups. The Medial Deltoid (Arnold Press), the Anterior Deltoid (Shoulder External Rotation), and the Posterior Deltoid (Reverse Fly). This complex also eliminates the need to use other types of equipment such as cables or machines.

Are you ready to #finishitwithfinishfit?

Eating Healthy And Avoiding Weight Gain While Eating On A College Meal Plan

8 Sep

Here are some simple tips for eating healthy and avoiding weight gain while eating on a college meal plan.

  1. Pick the protein first. Is there grilled chicken breast, lean beef, shrimp tuna, beans, etc.? Pick a healthy protein first and then add the veggies. Substitute a side salad for fries or baked potatoes.
  2. Choose your veggies second: Is there a salad? Veggies and dip? First, pick your protein, then add your veggies. You can often get chicken breast or fish etc. on top of a salad. Avoid croutons and heavy sauces on your salads.
  3. Pick healthy side dishes: Often you can assemble a pretty good meal from a few side orders, such as a single egg or a cup of fruit.
  4. Reach for healthy appetizers:  First, assume the portions will be big. So get a small item or two instead of pasta or a platter ribs.
  5. Avoid the sweets: Reach for an orange instead of cookies to satisfy your sweet tooth.
  6. Choose soups over carbs: Pick soups instead of pastas and spaghettis. Soups can help you stay satiated without the added calories.
  7. Last but not least, exercise at least 3x/week.

Are you ready to #finishitwithfinishfit?

How To Overcome Weight Loss Plateaus

5 May

It’s commonly known that weight loss reduces the chances of heart disease, cancer, and diabetes. Given this knowledge, you begin a weight loss program and lose a few inches around your waist.

But what happens when you hit a plateau and the weight starts to creep back up?

It’s frustrating. What are you to do? How can you hold on to your results and continue to make progress without getting stuck. Here are a few simple steps you can try to overcome the dreaded plateaus:

1. Set short and long term goals
2. Establish your baseline measurements
3. Follow a periodized fitness and nutrition program
4. Adjust your plans as needed
5. Hold yourself accountable

Now you might be wondering if a few simple steps could solve a complex problem like plateaus. Just remember what Einstein said: “The Simplest Explanation Is Usually The Right One”. So here we go:

1. Set realistic short and long term goals

Short term goal: I want to lose .5-2lbs/week for the next month.

Long term goal: I want to lose 10lbs of fat mass in the next 6 months.

2. Establish your baseline measurements

Check your weight and body fat once/week. You might want to invest in a scale and body fat analyzer so you can track your progress. You are making progress if you’re losing 1).5-2lbs/week and 2) 1%-age body fat per month.

Proper baseline measurements will not only let you know how long it will take to achieve your results but will also let you know if you’ve begun to hit a plateau.

3. Follow a periodized fitness and nutrition program

This is simple. You cannot make a course correction unless you know what you’re already doing. Program your fitness and nutrition for each microcycle (a few weeks), mesocycle (a few months), and macrocycle (One year).

4. Adjust your programming as needed

Follow your programming until you hit a plateau. Then, adjust it by applying different training principles such as supersets, giant sets, pyramids, forced negatives, circuit training, HIIT cardio, TEMPO cardio, etc. Then, make nutritional adjustments by making better food choices, reducing calories, changing macronutrient ratios, or decreasing portion sizes.

Your past journals (i.e. weights, sets, and reps in addition to your food intake) will guide you in terms of what course corrections to make.

5. Hold yourself accountable

A workout partner or a personal trainer can help you with this step. Having an appointment to show up to is the number one reason sited for hiring a personal trainer. If you can’t afford one, find a workout partner. You’re more likely to show up and stay consistent if you have someone to keep you accountable.

Finally, share this article with someone you love and ask them to hold you accountable to your weight loss goals.  Begin working through the ladder steps as soon as they offer their support.

Will you Finish It With Finish Fit®?

Gained Weight? It May Not Be Your Fault! It Might Be Your Hormones

18 Apr

Hormones have different effects on our bodies. One such effect, might be an increase in weight. In women, hormones may cause weight gain around the hips, thighs, and armpits. In men, hormones may cause weight gain around the waist and chest.

One such hormone is Estrogen. Estrogen is produced by fat cells which in turn cause fat production. This cycle of hormone and fat cell production is what causes weight gain.

Stopping this Estrogen cycle and joining a health and fitness program is the best way to counteract hormonal weight gain. The following steps outline other things you can try to re-calibrate your hormone balance:

  1. Have a professional evaluation of your hormones. Get a hormone profile done and find out the ratio of estrogen to progesterone in your body. You would be considered estrogen dominant, if this ratio was out of balance.
  2. Another solution might be to start an estrogen-lowering program. Your physician will determine whether you will need to increase your progesterone levels with bio-identical hormones.
  3. Other Estrogen-lowering alternatives might include:
    1.  Increasing fiber intake (choosing fruits, vegetables and whole grains high in fiber) or substituting with fiber supplements (i.e. 30-50 grams/day).
    2. Adding Indoles (i.e. broccoli, cabbage, and cauliflower) to your diet or adding  supplements such as indole-3-carbinol.
    3. Increasing essential fatty acids in your diet. They are considered essential because your body cannot produce them (that is, they’re only obtained through food). Essential fatty acids regulate the body’s prostaglandin production which in turn help regulate estrogens.
    4. Add vitamin C to your diet.
    5. Follow the following Macro-nutrient breakdown (Carbohydrates=40%, Proteins=30%, and Fats=30%).
    6. Join an exercise program like the Finish Fit Boot Camp or Finish Fit Personal Training.

Are you ready to Finish It with Finish Fit?

Are You Ready?

22 Jun
The clock is ticking down to Finish Fit® Blog’s exciting launch, and, a question remains:

Are you ready?

We wanted to share some hot tips to make sure you are more than ready for your first day in class!
 Over 60% of your body is made of water, and we fully intend on making you sweat a decent percent of it out! Water is critical for maintaining proper hydration and energy levels. A significant drop can leave you zapped and on the bench! Prevent it by bringing your water bottle!
Don’t forget to bring your towel! Its invaluable when you need to wipe the sweat out of your eyes, and, we want a barrier between you and the grass for ab and yoga work.
Recovery Rations!
 Keep a few easy snacks handy for post workout to encourage fat loss or for a boost during class!
Workout Clothes!
 This one is pretty obvious, but proper workout clothes can make or break a class! We are all about helping you get into those skinny jeans, but save them for after class! T-shirts and shorts can’t be beat for summer! Another tip: make sure your clothes will stay on you! We have seen some unintentional exposures during jumping jacks, running, and squats! Make sure your clothes are as committed to your program as you are!
Stay tuned for more tips and updates! We are closing in on your first day of class!
%d bloggers like this: