Happy Transformation Tuesday!

I have been completely off track with my posts but I would like to get back into the swing of things.

September is upon us, Labor Day has come and gone, and it is now back to reality.  School is back in session, vacations are over, fall is right around the corner, and more people will be visible at work compared to the last 3 months. 

That’s right, we are getting back into a routine, after all most of us live and die by our Monday- Friday routine, it also means that many of us will be more stable with a workout schedule, running, lifting, classes etc.

One question that always comes up is what do I see as the most important aspect of training?

Is it cardio? Lifting? Sports? Classes?

It’s actually none of the above. 

The most important aspect is nutrition, feeding your body correctly at the right time during the day to support change that you want.

For some reason our society has been brain washed that we can either take pills to burn fat, not eat at all or do a program for x amount of days and you will be transformed FOREVER.

Here is the truth!

There are supplements out there that will ASSIST you in burning more fat, but what most of us don’t understand is you have to compliment that with a good eating plan.

Programs, classes are great for the first month because you are seeing change on the scale and with your body, but we forget that the first 5lbs you see is water weight.  Think about it, of course you will see change if you are starting something new, your body is like wtf is going on, I guess I have to work, LBs start to shed and you’re on cloud 9.  Then the dreaded plateau hits and you go crazy because you are following the PROGRAM, well guess what your body is now saying I know you and this isn’t hard anymore!

Then people go to the extreme and don’t eat at all.  They sit there and see a small change on the scale but then stand there one day and go why isn’t the scale moving, I eat nothing.  Well, that’s exactly the problem, you are eating nothing, so your body is not working!!!  Your metabolic rate needs CPR, your immune system is most likely no existent and the muscle you did have are slowly getting eaten.

I want to try and highlight one thing every post!

This post I want to explain why I cannot stress enough how important your post workout nutrition is!

Post workout= build/repair and recover.

What do I mean by this?

Any workout you do, you burn precious energy, energy that comes from proper carbohydrates that enters the body which is eventually broken down into glucose.  We run on glucose (glycogen), not protein!

We also, tear our muscle fibers, fibers that immediately need to be repaired and the quicker they are repaired the faster you build muscle, recover with less soreness and turn your body from a catabolic (bad) to a anabolic (good) state.

I have so many of my friends, clients, and family that I have to constantly remind them if they want change you have fuel your body correctly to see that change.  I even have family members that could use help but don’t ask me one thing, but will go and do a program/class and wonder why they don’t see the change they want to see and then give up.

It’s very hard to see these things because I LOVE helping people feel good about themselves, see change and reach goals and to top it off, a majority of the time I do all this for FREE!

FREE ADVICE, in this day and age is unheard of, but it’s simply because I want us all to live a happy and healthier life.

What if I told you that I can put in your hands the BEST post workout solution to support your muscles, repair and recovery? 

How great would it feel to wake up the next morning with less soreness, more energy and harder more full muscles?

If you are working out in any capacity you know exactly what I mean the day after a good workout.

What makes this stack so special?

It is a stack that has 100% micronized Isolate protein and glucose powder.  The only protein you should ingest post workout is ISOLATE.  If someone is telling you different then it’s time to find someone more credible.  The other key is Glucose powder, it guides the protein to your muscle fibers by aiding in feeding, repair and recovery of torn muscle tissue.

Fact:  We cannot, I repeat cannot, get whole foods to do this after a workout, eventually a whole food meal will compliment your post workout stack but in no way does it have the same properties to feed your body efficiently and effectively.

I stand by the results, my friends/clients stand by the results and the company backs it by 110% guarantee, meaning they will take the product back and give you another 10% back.

Plus if you use this link, you will not have to pay for shipping or tax.  It really is a win win but the only way to get this deal is to use this link.

https://edrown.1stphorm.com/shop/post-workout-stack/dp/4696

I will even guarantee that there is no other isolate protein that has the taste of milk at the bottom of the bowl of fruit loops, cinnamon toast crunch or a refreshing watermelon.

We all have minimal time to workout and other priorities. Don't you want your workouts to be worth it, don't you want results quicker, don't you want to feel healthier and be able to keep up with your kids?

I hope the answer is YES!!!

Do you have questions, email me!  I am here to answer anything!

[email protected]

I love being fit and feeling healthy.  It is a lifestyle that I chose to live by simply because I love to be active, I love lifting weights, I love competing with myself and pushing my limits and most importantly I love how my body feels.

I am asked a lot of questions daily ranging from lifting programs, cardio, diet, if I train people, how much sleep I get etc....but the one question I am ALWAYS asked is what do I take?

Personally I think people want me to just say I am not natural in order to make them feel better.  Its frustrating because I put a lot of work, sweat and dedication in to reach specific goals.  They think it is completely impossible to transform my body the way I do when I compete.

The truth is I am 100% natural.  However, it seems to me that there are different opinions of what "natural" is. 

Knowing this, I would like to share with you what I take since I am always asked.

Some people argue that natural is not taking anything that is produced with chemicals and just eating food, well unless you are a farmer and you feed your live stock organic everything and don't put ANY chemicals on your harvests to protect from insects, you are ingesting chemicals, hormones and other various stimulants that are NOT natural for the human body.  So I guess we are all not natural....

Anyways, back to the point at hand.  

The truth is supplements are needed to support proper function in our every day lives, we can not get everything we need from whole foods, especially since most of our diets are not good in the first place.

Every supplement I take is for a reason, so without further a do, here is my current supplements and a little explanation why I take them.

Morning: 
Before Breakfast:

Primal T (1st Phorm)- 
Natural Testosterone booster, aids in utilizing more of your naturally occurring testosterone, (described this in detail in recent blog)

Compound 5 (1st Phorm)- 
Aids in increasing threshold of your testosterone, also great for the male libido.
(described this in detail in recent blog)


With Breakfast:

Multi Vitamin M- Factor Hero (1st Phorm)- 
Specifically developed for males (there is a female version as well) One of the most important supplements to take, but you get what you pay for if you catch my drift and the more you are active the more important this is.

Fish Oil- (Varies on Brand)-
Key is to ingest 3600 mg  of a properly purfied Omega 3 daily for many benefits that include helping inflamation and supporting good cholesterol levels.

Vitamin C (Varies)-
Supports immune system.

Saw Palmetto (Varies)-
Prostate Health

Milk Thistle (Varies)-
Supports a healthy liver.

CoQ10 (Varies)-
Heart and muscle health (100 mg Daily)

Calcium (Varies)
Supports bone structure

Mid Morning Snack:

Level One Protein (1st Phorm)-  
Mix of Concentrate and Isolate protein to act as a meal, ICE CREAM SANDWICH is insane!


Lunch:

Fish Oil
Milk Thistle 
Vitamin C

Mid Afternoon:

Shakeology- (Beachbody)
Meal Replacement 

Primal T (1st Phorm)-
2nd dose

Compound 5 (1st Phorm)-
2nd dose

Prior To Workout:

Mega Watt HD (1st Phorm)-
Preworkout, includes beta alanine and creatine among other important energy components to get you focused and ready to attack your workout.

Post Workout:

Phormula 1 (1st Phorm)-
Micronized Isolate Protein, this is the ONLY type of protein you should take immediately after a workout, ISOLATE BASED!

Ignition (1st Phorm)-
Glucose matrix, Glycogyn is depleted post workout and in order to aid in the building and support process of your muscles, this acts as a catalyst to get the protein into your muscle fibers the quickest.

BCAAs (Varies)-
My protein already has this, but I always add additional to make sure I am not lacking in this area, without you will not be able to build muscle quickly.

Well, there it is in black and white. 

Sounds pretty simple right, not exactly the key to transformation will still always be your nutrition plan.  

As I stated numerous times, I have taken many supplements over the years and realize that supplements are not all the same.  

I chose to be a part of 1st Phorm and their family because they manufacture everything the way its supposed to be, besides that they stand by their product 100%.  If it doesn't work for you, they will take it back, not many supplement companies, hell any companies do this anymore.  Added bonus the flavors are so good I have people asking me if they can just drink the protein all day.

In closing, if you are unsure what you need to take, want more in depth reasons why your body needs certain things or have any other questions please reach out to me.

You want results, put a plan together, get your diet down and choose the supplements you need to reach your goals!!!!

Here is my link to 1st Phorm;

www.edrown.1stphorm.com

****Use this for free 2 day priority shipping and no sales tax********

Email me here for questions, comments or just to say hi!

[email protected]

Since its a motivational Monday I decided to give you a review on a stack I just finished up.

As I have told many of you in person, over emails, through messages and social media I will NOT recommend, endorse or speak about a supplement that I have never tried.

Before you read this review, I am sure most of you are aware that I am an ambassador for 1st Phorm, but I will be giving my honest opinion on what this product did for me.

That being said I have tried numerous supplements over the years some have worked well, while others have failed in what they promise to bring you.  I feel that I can be extremely objective with this review.

If you are a male and hit the gym every week and looking for something that is going to boost your testosterone with many other benefits I suggest you read on....

What is Primal T?

Primal T is a NATURAL testosterone and human growth booster. To simplify things it gives your body a matrix blend of supplements that triggers your body to naturally produce and release more of both.


This can aid in an increase in strength, endurance, recovery, lean muscle mass and libido.


One of the greatest benefits of higher testosterone levels is the increase in protein synthesis, which allows your body to process protein more efficiently allowing for bigger muscle gains.

What is Compound 5?

Compound 5 acts as a catalyst for your adrenal and pituitary glands to help produce powerful androgen's to balance the level of your testosterone and aid in your testosterone threshold.


This will increase energy, focus/concentration, and performance in the gym as well as the bedroom.

Now that we have the basic info on what the product is said to do, what did it do for me?

I took a 4 week cycle of the two combined starting in July and my main goals for taking was to see if there would be an increase in strength and endurance.  

In a previous blog I mentioned that I switch my programs up every 4 weeks, so to be completely fair with the results I switched to workouts I did about 2 months ago in order to see if there was any change in my weights.

Obviously I knew I would be stronger then a few months ago but there are smaller things that you tend to notice when comparing both scenarios.

I started out taking as directed 1 Primal T in the AM with 1 Compound 5 first thing in the AM on an empty stomach to allow my body to adapt.  I did not experience any sickness feeling but felt a huge bump in energy about 30 minutes later before I ate my breakfast.  I took my second dose at 330pm.  About 3 days later I bumped up to 2 Primal T's in the AM and again in the PM.

First few days I noticed my energy was on point and focus was very tight when I started to get into my routine, which was good because I was also playing basketball 4x a week as well as lifting 6 days as well.

By the second week I started to notice a few things in particular, my endurance was way up, pushing weight more freely without fatigue, my competitiveness was very high which contributed to my testosterone levels increasing and libido was still high even after all the activities throughout the week.

Week 3 was the week it all came out for me.  I saw my skin was tighter, I had more vascularity, my weight was much higher in comparison to week 3 without and I won't lie the bedroom was, well lets just say, great.

The final week I was able to hit PRs that I could not have done without spots.  Examples, for the first time ever I was able to dumbbell press 105 without a spot or help getting them up for 5 reps.  This may not be eye popping to some, but it is to me, because in my right shoulder I have a 90% tear in my supraspinatus and teres minor (rotator cuff).  


I also was able to get back to dead lifting 465 without straps, incline press 125lb dumbbells for my last set while increasing my squat pyramid (425) and leg press (1100).


Conclusion:

Did I see what I wanted to see, 100% yes! To the point I just ordered more! 


Don't get me wrong there are others out there that work well too but I found this one hit on all levels for me.


If you are a person who is constantly in the gym its hard to notice big changes, but I can say that big changes did happen.  The product with a good nutrition and workout plan in place will allow you to see the results you want.  I can honestly say if you want to just take it for the bedroom aspect, you will not go wrong either, lets just say, well, worth the benefits in every aspect.


I also want everyone to know this is my personal experience.  I eat correctly, have a routine in place and a solid workout plan.  If you do not have this in place you may not see the extreme results I saw, however I think that if you are planning on trying you will invest the time to get that aspect on track.


There are no magic pills, its all about putting the time in and grinding it out even when you do not want to.  I can tell you this will give you that mental edge to attack the gym on those days.


In closing how can you go wrong with a company that backs their product 110% up to 30 days?  Well, 1st Phorm does this with all your product, a company that cares about the products you invest your money in, enough said!

My stack during this was as follows:

1st Phorm Level 1
1st Phorm Phormula 1
1st Phorm Ignition
1st Phorm Megawatt
BCAAs, Omegas, Multivit

Here is my link that offers you FREE 2 Day shipping and if you are state with tax it also eliminates that as well!  You will not get these benefits if you just go to the general site!

www.edrown.1stphorm.com

Link is a click away on this website.


If you have any questions about the review, please reach out to me on FB or email:


[email protected]




  

One of the most forgotten aspects to lifting weights is having the correct form. 

I can not tell you how many times I have been in between my sets getting some oxygen in, looking around the gym and just shaking my head. I know, its true I am a complete people watcher when I should be focusing on myself.  I guess its just what I do, you don't like it, oh well!

It has nothing to do with my insecurities, it simply comes down to the thought of how people are actually doing more harm then good, and it pains me to think of the possible outcome.

Since I am a male I am going to pick on my own gender.  Guys are by far the worst, why, because every guy that walks into that gym carries around the little guy in their head that automatically makes him superman!  Oh the power of having testosterone. 

IMO we as guys have this insecurity. We honestly are worse then most females when it comes to this.  There is so much sizing up, wondering how much juice this guy is on, saying to your buddy I can do that and totally forgetting why you are there.  

When I go to the gym its for a reason.  I have my notebook with a plan written down, my results from my last time working out and a focus for my mission.  I could careless about how much the guy next to me is lifting, because he isn't me and I am not him.

Whenever I start an exercise I make sure that I start with very little weight in order to control the weight I am moving, make sure I am feeling the contraction in the muscle I am focusing on and working the negative (deceleration) aspect of the exercise. I will not go up in weight until I know that I am ready based on the before mentioned.  

If you are a weight lifter, of course its a goal to push yourself to the limit and throw around the weights, but what is the point when you are not correctly performing the exercise.

GUYS LISTEN UP (girls too)!  I am going to be as honest as possible, it does not matter how much weight you are lifting, it matters how much weight you are lifting correctly.  The guy who is focusing more on form is going to see 50x the results then the guy who is a complete ass.  You will also be the guy not getting hurt and wasting money on the orthopedic and countless sessions of physical therapy.

This is pretty brief but I can not stress this enough, use the mirrors at the gym, close your eyes and feel the muscles work and put an emphasis on perfecting your form.  

It will always be you against you in a gym setting.  You live in your body, no one else does, so protect it, maintain it and be smart (guys have more brains then balls).  Trust me it will completely change the game when you feel and see the muscles working correctly. 




Email me with any questions or comments:


[email protected]

Its been a solid two weeks since I have written something. Some of you are probably happy about that while others have sent me texts and FB messages asking when I was going to get back at it.  So, here I am and thank you for the messages, such a great feeling to know that I inspire others through words.

I took a vacation, didn't go far but it was the most relaxing time I have had in years.  I was always use to having a set plan when I go away but this time I took a step back and realized that it was OK to not always have a plan.  

In all seriousness I look at myself as a regimented, goal driven, routine maniac who has the energy far younger then my age.  It is tough for people with this mindset to let go and fly by the seat of their pants.  You always feel like you need to do something or else you are not yourself.  Its a great feeling to have that but at times you really could use a little R/R!

Don't get me wrong, I did go to the gym 4 times while everyone else was either sleeping or just getting up, I am sure most of you that follow me on instagram (enatrualshredz) or Facebook saw the posts of me while I was at the gym.

The title of the blog is taking a step back, so how did I do that when I still went to the gym?

Break # 1. I limited my workout time to 45 min, made them more intense by using less weight with shorter breaks, and incorporated super sets as well as drop sets.

Typically I hit the gym 6 days a week with an average workout being 1-1.5 hours depending on what league game I had.  

Break #2. I did not do one ounce of cardio with the exception of walking around, doggy paddling in the pool or floating in the ocean (if that counts as cardio).  

Typically I would do some sort of cardio 4-5 days a week in the form of basketball or the stair mill.

Break #3.  Probably the best one, I ate whatever I wanted and did not think twice while doing it.  I am not talking good stuff either, I had more donuts, chocolate, fried items, ice cream etc then I can wrap my mind around, but it was completely worth it.

Typically I eat clean a majority of the week and have a few cheat meals on the weekend.

Break #4.  I had some drinks.  This one I had to regulate because one, I was the person driving us around and two, I am not a huge drinker anyways.  The drinks I was having though were all mixed drinks no beer, sugar overload!

Typically I have maybe a few drinks a weekend, otherwise I drink a ton of water.

Break #5. If I wanted to relax and just lay there and be lazy, that's what I did.  

Typically I am never home between work, gym, leagues and other activities.  I hardly watch TV, if I do its the news before I go to bed, my DVR is full because I haven't caught up on one show in almost 9 months.  I love being active.

Break #6.  There was no stress.  For the first time in a long time, I did not have make anyone happy except myself.  I had a great group of friends that joined me and they made every minute enjoyable and stress free.  I can't thank them enough!

Typically, lets just say this, nothing was ever right or good enough, I am sure you can figure the rest out.

The trip brought a new meaning to taking a step back.  This entire time I thought I was taking a step back but I guess I never was.

I truly believe it is important to let your body rejuvenate, rest and enjoy life every so often, but in the same breath you have to be able to distinguish between everyday life and vacation.  

Everyone needs to know that I am just like you.  I am not the person that is gonna say you can never eat this or that every once and awhile.  I can let loose, enjoy my time, and relax but I will always have goals and those goals will always drive me and remind me that there is a cap on over indulging, you just have to know when yours is hit.

Going forward I am going to have some time to time give aways of 1st Phorm products, work out routine ideas and will be posting some videos.  The key is it will be either in my blog or on my instagram.

As always, I am here to help.....

Email me
[email protected]

Frustration has reached its peak, you looked in the mirror, sat down and thought about things and said enough is enough. I am going to do this, I am going to transform myself, no more talk its time to be real!

I am sure this day has come to many of us on more then one occasion.  Not specifically to loose weight, maybe its to put on some muscle, maybe its to run a 5K, maybe its to just be a better you!  Whatever it is, you have conquered the first step, which is setting your goal!

One of the most overlooked aspects of setting a goal is the importance of meal prep.  You are going to need to fuel your body correctly and efficiently to reach that goal you have in mind.

"Fail to plan, plan to fail", there is no other saying that nails it on the head!

Why you may ask?

Its quite simple really.  Life always throws curveballs, unexpected things happen and when the most important aspect is cleaning up your eating habits and correcting them to reach your goals, being prepped with your meals allows you to be flexible but still allowing you to eat correctly!

The average person takes about 1-2 hours to prep a day to eat healthy anything less means you are probably eating extremely bad or leaning on fast food to get you through the day.  Who really has 1-2 hours or more a day to prep with our hectic lives anyways?

Prep allows you to control the portion sizes, ingredients and of course options.  It also allows you to stick to your goal and avoid the temptations that surround us daily whether it is the left over desserts or donuts in the break room, vending machines or small pieces of chocolate you have at your desk.

I have been on both ends of the spectrum.  In truth, I was completely against prepping anything, why did I really need to.  I thought I was eating correctly and just winging my meals, but change just wasn't happening the way I wanted, especially as I was getting older. 

Although my goals were different then most it was still a goal and the bottom line was I needed to prep to feed my body throughout the day correctly if I wanted change, there was no other way.   

Its been 3 years since I started the prep process and even though I will not be competing on the stage any time soon I am competing with life and my health. I will always have goals and in order to reach them, my prep has to be on point.  

Don't get me wrong, I am a regimented person who is constantly driven to be better then I was a day ago, but I will let loose more then you may think, its life and I do not have a problem with that.  In the end I know that its only temporary and I am just human!

Prep Process

The process for me is usually on Sundays, that will be the day that I will space out all my meals for the week.  I typically eat 6-7 meals a day based on my caloric needs spaced out every 2-3 hours.  Reason being is it keeps my metabolism running on all cylinders, fuels my body for my goals while burning all the food I consume.  

I know a lot of people may not have the flexibility that I have sitting at an office, but there has been innovative inventions made to make things easier to travel with food.  My go to is my six pack bag that allows me to carry 3 or 5 meals, with other compartments for water, shakers and any other items you need to bring with you anywhere. 

Prep may be a handful the first one or two times you attack it, but it will be much easier to do once you have a good plan down!  

You will be amazed the results you will see. Don't let your goal go to waste, prep will always be king if you truly want change!



Email me if you have any questions on this topic....

[email protected]

Happy Hump Day everyone!

This post today is more a rant than actual studied facts.

Since this is my blog, I guess it gives me permission to say it like it is from time to time.

First, let me state that I am in no way trying to offend anyone in anyway, I am writing out loud based on my opinions.

I have felt pretty strongly about this topic across the board but more specifically in the fitness industry.  This industry is saturated with many things from trainers, to diets, to supplements and of course opinions.  But what really gets me is how brainwashed we can be with things.

Since fitness is near and dear to me as most of you know let me share a few things that really push my buttons.

First has to do with trainers.  I know a lot of extremely good personal/sport specific trainers around the country that I admire, but the ease of getting certified has allowed more bad then good.

I try and put myself in the shoes of people I see at the gym or online who are set to make a change, have a plan in place but need that help to understand the fundamentals of lifting weights, understanding diet, fueling the body efficiently and most importantly someone who will support and keep you accountable. I think I can say that is pretty fair, but you can correct me if I am wrong.

I am fortunate enough to live in an area that has plenty of gyms, fitness activities and most importantly choices, I know this is not like this everywhere and there are slim pickings in some locations if anything at all.  This is solely based on what I see in my area.  

Personally if I was going to pick a trainer I would want my trainer to first and foremost to be knowledgeable, meaning they have walked the walk, understand exactly what they are doing and why, not a walking text book that read something before their exam.  Second, I would want that person to have a track record, not someone who is bouncing from gym to gym to gym, usually there is a reason for that.  And third, I would want that person to actually look like they work out and take their own body seriously.  This may be superficial to most but realistically if you are dealing with someone that doesn't look the part in the fitness industry there better be a damn good reason because that is their job and they are trying to help you transform, how can you trust someone that doesn't want to fit the role?

Which brings me to the online programs out there.  Since I am familiar with Beachbody and being a coach let me share a few of my thoughts.  Beachbody has great products, products that will get you results with superb trainers known around the world and the ease of use in the comfort of your own home is a huge bonus for those that do not have a lot of time. 

However, what really gets me is some of the people that distribute these products.  Most people who distribute and part of the Beachbody team have a personal success story in some way on how they lost weight, gained lean muscle or just overall feel healthier which is awesome!  Family, friends and whomever else sees this and gets motivated and want to try it for themselves, awesome! But what happens when that person who is trying the program you did, is having a problem with the diet, not eating correctly and not seeing a change? What makes the person who was successful knowledgeable about anything other then their success?  

Diet!!! It amazes me that people say they go to the gym 5 times a week and don't see any changes.  How many times, hours a day you spend at the gym means NOTHING if you are not eating correctly. If your trainer or whomever is helping you does not mention diet to you when you first speak with them, that is a huge red flag.  If all they talk about is you need to eat more protein, you need to ask them why and what type.  If they tell you to drink shakes all day or not eat carbs then you really need to run.  

I have heard some ridiculous stories from friends.  Mainly friends who decided to hire a trainer because this trainer was going to give them the full package (program, diet and supplements) at a great deal.  They shared with me the plan, asked me my opinion, told them my thoughts but stuck with what they were doing until they finally realized that person was just taking their money.  It happens all the time!

I stick by this rule.  If you are committed and have been following the plan but do not feel or see any change within 3-4 weeks then something is not right.

Now lets hit the supplement world.  There has always been this stigma that you are not natural if you take supplements, really?  I agree if those supplements come in a glass bottle and the only way to take them is with a syringe!

If you eat food in the US you are 100% consuming more unnatural products then you would believe, most of us just ignore this.  How else can we feed our population?

People who are working out need to be taking a minimal amount of supplements, why because we can not get what we need simply by eating food.  Let alone most of us don't eat correctly which means you absolutely need certain vitamins and minerals to assist your body.  

The number one question I get asked is what do you take for supplements because my trainer, the supplement shop guy, my buddy or something I read in a magazine told me I should be taking this.  Before I tell them what I take, I ask them these two simple questions, why did they say you need this and when are you supposed to take?  The most common answers are I am not sure, or because that's what they said would help me.  

This is extremely frustrating because before you take anything you should know why you are taking it, when you should take it, and what you should be feeling over the course of taking it.  I once was told that a trainer told their client to drink casein protein after there workout, just mind blowing.  If whomever you are working with does not have an explanation or has no idea themselves about the supplement, don't take, find someone with knowledge before you do harm to yourself.

I am going to end this here as I could go on for days, which is unfortunate.  

What my point is?

Verify who you are talking to, ask them questions and make sure they are there for your best interest!  

Questions:  Email me!


[email protected]

How many of you out there want to start working out again but just can't find the drive to actually start?

Adaption, is a very big issue when it comes to exercise, after all it sucks when you start anything from square one.  Exercise can really be brutal after a long lay off, but there is a reason for that.

Why can't life be simple?

I come across this with many of my friends, they want to get back in the gym or back in shape, they start strong but then fizzle out quickly.  

Why, because adapting back to exercise takes weeks not days!

It would be great if we went to the gym to lift, started a running program, went to a class and the next morning you wake up and say I see change and feel great!  

In a perfect world this would be the way to go, but reality is harsh, your body needs time to adapt, not just a week but most likely 3-4 of them.  Sounds nuts but its the truth.

I personally have never been idle for too long, I think the longest I did not exercise was probably when I had shoulder surgery back in 2006. I was not allowed to do anything for 10 days, boy did that suck!

I do remember the feeling though, and even though I was in my 20s there was still an adaption process that my body needed to go through.

It was like yesterday that feeling of starting to do cardio again, the heavy breathing, heart bursting through the chest at a pace that I used to breeze through, it was rough, but why?

The explanation is pretty simple.  When we start back up after being idle, our muscles are lacking the oxygen rich blood to support muscle function.  As you breath oxygen into your lungs your heart starts to produce and pump oxygenated blood throughout the body to support your muscle fibers.  

Since this process is now foreign to you it becomes a major struggle to the point of wanting to give up, which sadly many people do.

Now lets say you stick to it and put a program together that consists of running every day for the next three weeks.  Your body now starts to react to this change and you will start to notice your heart rate gradually drops while your heavy breathing has now become normal. This is because your body has adapted, your muscles have changed and using oxygen much better.

Muscle change is a good thing but it takes time to get there and it also depends on what activity you are doing.

Since I gave the running example above I will stick with that example when it comes to understanding the muscle change with a runner.

There are two types of muscle fibers found when it comes to runners, fast twitch and slow twitch.

An example of fast twitch would be a sprinter, someone who is doing high intensity at a shorter duration.  Whereas a marathon runner would have mainly slow twitch fibers that allow them not to get burned out over a long duration.  The more we train these muscles the more they will adapt to the activity you are pursuing, however if you make another change there will be another adaption process, we can't have both ends of the spectrum at the same time.

Getting back into a routine is great, but it is also very painful!

Being a lifter in general you notice the same scenario as the runners. Your first day back, you may have energy but the strength and endurance for lifting the weight is not there, but if you stick to it for 3 weeks you quickly will see improvement that will allow you to add more weight without hurting yourself.  

Personally I am in the gym very frequently and I always look forward to the adaption phase which I go through every 4 weeks since that is how frequent I change my routines.  To me having that feeling of soreness is what its about, because my body is growing, getting stronger and getting me to my end goal!

The learning curve is across the board no matter what you decide to do.  You will be shocked once you get past this phase how much you really do see changes not just physically but also mentally!  It becomes part of you and will make you wonder why you stopped in the first place!

Now all you have to do is get up, set the plan and adapt!

Questions, ideas, or help......email me
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Who loves Mondays?  

I can't say I love them but it is the day that most people are mourning their weekend of enjoyment and of course indulging in some not so typical food consumption.  Which is why Monday is the day that gyms across the country are always packed beyond belief!  

It also happens to be the day that I hear from many people who are trying to get back on track. Which usually makes it a busy Monday, with little time to balance my normal job and my second job of helping people.

Its actually pretty ironic as I just received a phone call at lunch from Jake at 1st Phorm.  It is always great speaking with Jake because we get to catch up on things with of course fitness but also life in general.  Bouncing ideas back and forth with various subjects but the bottom line of the conversation is how can we help people reach their goals, get back on track or just feel better overall!

When I sit here and think back to past conversations with people, I gathered a few things. One there are many people out there with knowledge of nutrition, training and what it takes to make a change.  However, I think there are more people out there that are looking to make a quick buck and really do not care about your ultimate goal. It is sad to say but its true.

Here is the big news flash for people that just follow me through social media and do not know me well.  I DO NOT work at a gym every day, I do not own a gym or have any affiliation with any gym.  I actually sit in a cubical making cold calls, dealing with customer orders and inputting data into a system for a majority of the day.  I may leave work at 4, but my day is not finished when I leave because I deal with companies that are located throughout the world, which means I am always on call. 

Everything that has to do with the fitness is just a hobby, something I enjoy doing.  I do train people when I have time, but a majority of what I do is help people with workout routines, nutrition, education on supplements and helping them find the motivation as well as keeping them accountable with their goal.

I see myself mainly as a resource, not a guru or a know it all.  I have experience with a number of the above mentioned topics and my goal has always been to educate and help.  I can honestly say that I am in no way looking to take your money since most of the advice I give is free.  Yes, that is a very weird concept, but its true!  I will however only will do this with people that are truly looking to make a change, since my time is valuable to me.

There is no secret, I bust my ass to get results and at 35 things don't cooperate they way they did when I was in my 20s.

I have people from all walks of life ask me things and I always find the time to speak with them, unless I am in the middle of a set.  

Perfect example was yesterday.  I was in CVS Pharmacy getting some calcium gummies when a middle aged gentlemen came over to me and taped me on the shoulder and said, "hey there, how can I look like you, I have been trying to put on muscle and can't seem to do it". (It's always nice to get a compliment from time to time).

I said to him, thank you for the compliment and in all honesty its mainly about your nutrition. He went on and told me that he has been paying this guy to help him and he hasn't seen or felt any changes at all and it was bothering him.  He ran down the list of what he was doing and I immediately knew that the individual that was helping him could have cared less about his goals instead wanted to line his pockets with cash.  It was hard to hear because this guy was genuine and wanted to make a change but was following a program that set him up to fail.

In 15 minutes of a conversation and breaking things down in laymens terms I was able to give him a better understanding of how things work then he was able to get in 5 months. 

This isn't the first and will not be the last time I hear something like this, it is very frustrating for me since I take health very seriously!!!

What I am trying to get to is this, when you need help, need ideas, want to learn more, understand that anyone can read a book and get certified, anyone can take a test, anyone can say I used to look like this, but do they implement what they say for themselves, in other words do they practice what they preach?  Do they actually follow the plan?  Do they know how to motivate you?  Do they want what is in your best interest?  

If you can not answer these questions with a yes then it may be time to make a change.

I for one want to help.  I will tell you this up front as I mentioned numerous times I do not know everything, I learn something new every day, I try new things and if they work great if not then I move on.  

Do what is best for you, you want that goal, you can get it!  If you do ask someone for help make sure first that they have your best interest at heart.

Email:
[email protected]