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
[email protected]

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]





 

  

My love for dead lifting over the years has grown immensely.  Not just because I decided to compete in bodybuilding, but because of the magnitude of benefits this exercise has for your entire body.


In complete honesty I did not attempt dead lifting until I was 32 years old,  coincidentally it was around the time I decided to do my first show.  

Why did I wait so long?  

There were a few reasons and I think a lot of people may have thought or continue to think the same things I once did.  

Reason number one, I was scared of injury, yes that doesn't happen to often with me in the gym, but after you break your back at the age of 21 you really think to yourself can and should I do this.
  
Reason number two, was I doing it correctly.  The most important and I can not stress this enough is your form.  I am sure you all have friends or know of someone that has tweaked their back with dead lifts, it actually happens more often then not if your form is incorrect even with experienced lifters.

Reason number three, do I really need to do this exercise, was it that important? After all I was doing back weekly and felt pretty strong doing the normal moves.

Well, things changed for me.  The more I read and researched the more I realized the importance of this exercise and if I was going to take lifting seriously and compete with the big boys, it was time to be a big boy and leave my fear behind.

The 411 with dead lifts.

I am sure most of you know what a dead lift is or at the very least have heard of it. For those who aren't completely sure here you go.....

The dead lift is usually performed with a barbell and plates.  There are a few variations that can be done, but I will stick to the simple straight forward move.  

1. The first step when properly performing a dead lift is your stance.  You typically grab at a shoulder width stance inside of arms are against the outside of your thighs, the bar pretty much against your shins while griping the bar with an overhand or over under grip (meaning one overhand and one underhand).
2. Step two is adjusting your body after the grip and stance is in place.  You want to make sure your spine is neutral, chest is up, shoulders back contracted and never rounded.  Before you start the movement up you should tighten your glutes (butt muscle) in order to have full power through the move.
3. Step three is the lift. As you start to bring the weight up you want to keep the bar as close to your body as possible, you may bang or rub your shins with the bar, push from the balls of your feet to pick the bar off the ground, you have to initiate your entire lower half of the body to generate power at the beginning of the move.  As you get about half way up (around your knees) you allow your upper body to take over the move until you get to mid to upper thighs in order to lock out at the top of the move. 
4. Step four is the decent back down to the ground.  As you locked out at the top of the move around mid thigh to upper thigh, you will repeat step three by initiating your lower body to control the decent the same way you came up.  Control should be kept throughout the move unlike most who mainly drop the weight back to the floor.  Not known by many but the deceleration aspect of the muscle actually aids immensely in muscle development.

As I mentioned before there are other variations such as Sumo, Straight Leg and Quadricep dead lifts.
 
Preference is a big deal when it comes to any type of lifting.  Some believe in belts, straps, gloves, wraps etc, will others do not.  I was always the guy that didn't want to use anything because in my mind it was unnecessary but that changed with dead lifts, yes its true, I made a change and it turned out for the better when I invested in my first belt.

Why is this move so important?

When looking to build muscle mass quickly Squats is always seen as the go to exercise but I truly believe that the dead lift can build both upper and lower body strength and mass faster then any other exercise out there.  This is my opinion but I can tell you that as my dead lift PRs went up, every other exercise that I do during my programs jumps at significant rates.  Coincidence, I think not!

Muscles used:

When preforming a dead lift correctly, these are the muscles that are reaping all the benefits:  The back (obvious), glutes, hips and pelvic muscles, legs, arms, shoulders and traps.  Sounds to me like a full body workout!

Who should perform a dead lift?

I personally see this as a must for anyone in some variation.  There are so many positive things that come along with this move that it would be not the smartest of decisions to ignore this exercise.  

All I ask is to try it and see.  You don't have to do heavy weight, you don't have to do a thousand reps, you just need to do it correctly.  I would also suggest asking someone for help to look at your form, video tape it to see what you look like or use mirrors.  

I hope this sheds some light into one of my now favorite exercises.

If you have any further questions, still hesitant to try please reach out to me to discuss and I can help you find some sort of variation to perform.

[email protected]

Fitness, Diet, Nutrition, Gym, Workouts, Supplements, Exercise, and Accountability; what do all these have in common?

Words of a plan.

A plan that will set you on your journey towards a goal.  

Whether it is a large or small goal the most important aspect is to set a plan, figure out how to accomplish that plan and then attack it.  

My feeling is that if you do not have a plan in place then you are setting yourself up for failure.  Any fitness goal has key attributes that you need to look into. There really are no easy routes to take for making changes in your life.  

Change sucks, I 100% agree with you!!  

A wise and successful man once told me that if you feel comfortable then you aren't challenging yourself to reach your full potential.  It's the feeling of coming outside of that box and pushing yourself to obtain which you once thought was impossible.  That is what makes you!

Its like this with any fitness goal as well.  We get comfortable with eating a certain way, doing the same exercises over and over, not understanding what supplements are necessary because our body can not naturally get from food and we give up because change isn't happening quick enough.

Well, I am here to tell you first hand that its very important to have someone with knowledge in today's world.  I say this not to offend anyone, but what I am trying to say is things over time change, there are new and improved ways to do things, more science behind how the human body works and a better understanding of supplements and the need to consume for a healthier lifestyle.  

I run into a lot of people at the gym that tells me that Joe from X supplement shop knows his stuff, he has been around for years and wouldn't steer them wrong.  Well, in all respect for Joe, he probably has great knowledge, but somewhere he didn't realize that the fitness world evolved.  

I will be the first to tell you, I do not and will not know everything ever.  I too have a coach who helps me immensely with my diet when I get in a rut, it happens to us all.  But there is no way my plan would work without having him to ask questions to.  

The plan you put in place needs to be concrete but can also have flexibility because you are going to need to change things so they work for you.  I am big advocate that it will always be you against you and what my buddy is doing may not work for me.  Besides the obvious, we all have different genetics to work with.

Change will be a necessity to reach your goals, you will need to change your food choices up to grow and refuel as well as timing of your meals.  Your workouts need to be different and re-worked IMO every 4-5 weeks, different could mean a number of things which include doing your workout backwards, super sets, drop sets, rest pause etc.  Supplements have to be taken at the right times throughout the day and you should never continually use pre-workout drinks, natural test boosters, thermogenics (fat loss pills) or any other supplement that is unnecessary because you need to let your body flush. Water consumption is also key for many reasons as well.

The last piece is being accountable. This probably is one of the toughest aspects of the plan, simply because it is easy to throw in the towel.  This is why I suggest having someone by your side that will pick you up mentally on those days you want to just sit there.  

I personally love working out with a partner because he pushes me when I am not feeling 100%, its works vice versa as well.  If you can't have a partner then ask a friend to start a challenge with you, talk to them daily and check in to make sure both of you are following the plan.  Ask a spouse to get involved and push each other, or even have your kids try things with you.  You could even get them involved by simply taking pictures of you doing things and then tell them that you will take pictures of them.  I do see this and it works!

PLAN, I can not stress this enough.  Educate yourself, ask questions and don't be scared to fail because it happens, but make sure that failure drives you to pick yourself back up and tackle it again until you reach your goal.

Please feel free to reach out to me with any questions!  I am more then happy to get help you on your journey!

[email protected]

 

One of the most common questions I receive daily is about my diet, what I eat, how often I eat, when I eat and the list goes on.

First, I want to say this.  Dieting to me isn't about eating a certain way for x amount of weeks. My diet is a lifestyle that I have adapted to.  It is how I live my life based on the goals I have set.

Is there a text book way to diet? No! 

Can someone else follow my nutrition plan directly? No! 

Can someone get an idea from my food choices to set a meal plan for themselves? Absolutely!

I think a lot of people believe there is a simple plan to follow and BOOM, you're where you want to be.  In reality setting up a nutrition plan is a test phase in the beginning; trying to figure out what works for you food wise, the timing that works best for you and understanding as you go what your body responds to best.

The toughest aspect when it comes to changing you're nutrition plan is the mental aspect. Mentally you have to be prepared that things will not be easy what so ever! This is when the motivation or reason you decided to start this journey needs to overcome this obstacle.

Currently I have two very close friends, we will call them Slim and Fred. 

Slim has always been very skinny, but he has a difficult time with energy, why, because he doesn't eat.  He is the guy who thinks if he eats he will put on too much weight and will be out of his comfort zone. In reality he eats maybe 2-3 times a day, meal one consists usually of two donuts, maybe a sandwich for lunch and by 7pm a very small meal that he never finishes because he says he is full.  You are probably wondering where he gets any energy from, well he has on average 3-4 iced coffees a day loaded with cream and sugar.  He also doesn't drink any other fluids throughout the day and if he snacks its on chips.  His exercise is very minimal, because he has no energy. 

Fred, is a little different. He is over 6 feet, about 205 lbs and visits the gym frequently.  His main goal currently is to cut up a little, but he has been having issues doing this because of his poor diet and lack of sleep due to working 2 separate manual labor jobs at 80 hours per week.  He eats very sporadic, usually consumes some sort of breakfast, bagel sandwich, lunch maybe, a sandwich, nilla wafers when he gets home, protein after the gym, a few coffees a day with cream and sugar, and usually a decent dinner while consuming about 100oz a day of water.  

Slim and Fred both had a goal, they both wanted to eat better, which I was more then willing to help.  I put together a meal plan for them, spoke with them at great length about what they needed to do and explained to them how mentally tough it was going to be to start. They told me that they both could do it and wanted to do it.  So we put the plan in place and off they went for their trial run.

I checked in with them day 1, both were doing much better, after all it was day 1 right!  Well, after I was finished with Basketball I decided to check in again, what I found is temptation was too much and one was having a corona and eating oreos, while the other was eating crackers!  

This is what I mean about the mental game, it is so incredibly important to have this under control.  Without having the mindset and the motivation to accomplish a goal, it falters.  

Trust me, I have issues all the time.  I like to eat, my friends know this well. I could sit there and eat food all day, not just normal food but desserts, boy I can be awful. Pizza, who doesn't like pizza, ok well one person I know doesn't like cheese on their pizza, that's an entire different story though, back to my point.  There is a lot of temptation that I deal with daily, but I have control, why, because I have a goal.

Most people think I am just not normal and live in a world that they couldn't and wouldn't want to live in.  In some aspects this is very true, I have goals when it comes to fitness that others do not want or care for, I get that! But many people out there are not happy with the way they look and feel but ignore this with excuses.  

I for one do not want you to be like me, what I want is for you to be you.  If you have a goal large or small, then take baby steps to go get it.  But before you go off and start following a program because Joey from down the street told you how he lost X amount of pounds, remember you aren't Joey, you are you.

Dieting is and will always be based on you and how much you put into it, no one can do anything for you.  You have to listen to your body, be accountable, be determined and realize it will always be you against you.

I think when it comes down to any goal, your support staff is vital, why because you are going to have shitty days. Tombstone days as my friend Andy Frisella speaks about, days where you just don't want to get up, trust me we all have them.

I just want you to know, that dieting or changing your lifestyle will not be easy, but I will tell you if you stick to it, it becomes contagious!  The second you notice a change, it mentally puts your game to the next level wanting more, while expanding your goals. There is nothing wrong with this, its the power of self determination, one of the greatest attributes we can portray.

Remember you can do anything you set your mind to and I am here to be your support in any way that I can be!  

Its time to begin!

Email:

[email protected]

How many of you out there are stumbling through your workout wondering why you feel so drained?

I thought this would be a great follow up from yesterday's blog about rest.  Plus I have been a culprit of over training by not listening to the obvious signs from my body in order to take a step back.

In reality over training is different then working hard.  Every since I can remember it was always said hard work pays off.  Although I believe that is the case in your career setting, I find it completely wrong for the workout junkie.  What it really should be is hard work pays off in the correct setting!

Which bring us to the fact of the day.....What is over training?

If I had to come up with a definition I would categorize it as an imbalance between work and recovery.  

The big point on this is the fact that your body has no chance to catch up and repair itself to perform at a high level, or even a normal level for that matter.  You put yourself in harms way of many issues with your health while becoming more pron to injury.

To get a better understanding how your body reacts to its threshold here is a short list of possible signs you may be over training:

1. Fatigued, drained feel like crap after what normally is a great workout.
2. Weird Aches and Pains in joints.
3. having trouble sleeping, restless at night.
4. Having trouble finishing your workout
5. Get sick more often then usual.
6. Your putting on weight even though you are always working out.
7. You train every day of the week at a high intensity
   

If you ever encounter any of these signs I would suggest re-evaluating your schedule and plan to take some time off.

Over training can be a huge thorn in your side, it takes away from any growth with muscle, endurance and/or flexibility. 

The best and in my opinion the only way to combat over training is to REST!  

When this did happen to me I took 1 week off from the gym, re-evaluated my diet and made sure that my sleep was back to normal before I picked up another weight. This was not easy to do what so ever, but when it came down to it was the best decision I made in order to get me back on track. 




If you have any questions, or think you may be over training please do not hesitate to reach out.  I am here to help you reach any and all your fitness goals!

[email protected]

TGIF!!!

Rest, a word for me that is extremely tough to take in, why because I am one of those people that thinks I can do everything and anything no matter what.  

Over the years I can admit that I have done more then I should of without realizing it, but it wasn't because I didn't want to take a break, but I like many others that I know, felt that if I did rest, I was taking a step backwards with my goals.

My mind set was stuck! If you challenged me I would accept that challenge. Tell me I can't and I will, it was that simple.

After some time I came to realization that I was not getting any younger, my body was a temple and in order for me to continue progressing it was time to take a step back and incorporate days of rest.

What is the importance of a rest day?

The very first time I realized I was over doing it came with demanding schedule of competing in natural bodybuilding.  

I can not speak for everyone just myself, but it wasn't until I got a taste of the stage after my first show that things got out of control. I became that person that wanted to push myself to the limits, without letting the engine every rest.  I was so set on the goal at hand that I lost control of what I was doing to the inside of my body.

I think for most of us, we do not understand how precious and delicate our organs are.  I thought I get rest when I sleep, but was I getting enough sleep?  I combated that with I am fueling myself correctly, so I will be fine, but forgetting that I was also depleting myself.  

It didn't matter at the time, because I viewed myself as a well oiled machine.

Well, that quickly changed after my show in 2014 and my last show in 2015, after I had a scare in May of 2014 which I had found myself in hospital bed with irregular heart beat, high blood pressure, and liver enzymes that were through the roof.  All that stress and not giving myself a break finally caught up with me.

Obviously, bodybuilding was not something you just do, and to get my body fat down to 2-3% naturally was in my eyes insane, but I loved the thrill of showing how hard I worked!

The general rule when it comes to rest, especially with the lifting aspect is to allow the muscle group that you trained at the very least 48 hours to rest and recover.  This really depends on a few factors though which include intensity of the training, your age and your experience.

When we lift we create microscopic tears which is how muscle is built, but without the proper rest those tears can never be repaired.  This leaves you open and pron for injuries.

I personally still train 5-6 days a week in my off-season, which you would think makes it more difficult to get the required 48 hours.  However, I do space out the workout splits to allow at least 48 hours in between, it just takes time to make a schedule that works.

What role does sleep play?

Sleep is probably in my mind one of the most important aspects when you are heavily into training because this is the time that your body works the hardest to repair.  

What is meant by sleep is a solid REM sleep (7-8 hours), reason being is it increases your GH levels while lowering cortisol levels, extremely important when looking to build and maintain muscle. 

What are some additional benefits of rest?

Simply stated resting prevents injuries from over training, performance won't diminish, you allow your immune system to stay in tip top shape, and mentally you will be able to focus on tasks more thoroughly.

Over training can also prevent you from sleeping!  If you are one of those people constantly working out and trying to figure out why can't sleep, well here is the answer.

In conclusion, it all comes down to listening to your body and understanding that rest will actually help more then hurt.  It took me a long time to realize this, but I guess sometimes you really do have to live and learn.

For any questions that you may have please email me directly:
[email protected]

One of the main reasons I decided to start a blog was by request of friends and family who said flat out you need to write this stuff up, its very motivational.

I guess when it comes down to anything in life I have always had drive, but what I did not notice was how I was able to motivate others with that drive.

My motivation came from obstacles that were put in front of me.  I thrived on how hard something was going to be or how uncomfortable it made me feel.  It was to always prove to myself that if I really wanted something I could get there.  It may have not been quick, it sure wasn't easy, it actually may have turned people away from me, but I had that goal and I was going to get it and if I didn't the first time I wasn't going to stop until I did or had to.

Some of us are just mentally built this way and fortunately I am one of these people.

Motivation is defined as the act or the instance of motivating, or providing with a reason to act in a certain way; having a strong reason to act or accomplish something.

When it comes down to fitness one of the toughest things to overcome is commitment to the goal.  We all have a certain goal in mind but how many are strong enough to reach the finish line, this is where that motivation comes in.

There are so many days that I walk into that gym and ask myself why I am there, its human, but in hindsight I already accomplished one of the biggest steps, just being there.  Most people do not realize the importance of this, being there or starting that run, walk, bike or any other activity is a goal in itself.  You committed to getting to that point for a purpose, so why stop there?

You ever walk by an older women or gentlemen who looks fantastic or see them at the gym every time you walk in?  I know I have, and boy does that motivate me.  It motivates me for a couple reason, one it shows me that its possible to stay fit no matter what age you are, two it shows me drive that I want to continue to have.

I had a lifting partner for 8 years that actually motivated me more then he knew, he was always there and ready to go, positive attitude every damn day and never complained about anything. He still goes at it every day, why, because he has a goal, it may not be to get huge, ripped up or even a bodybuilder, instead its about his overall health and feeling good about himself.

I have plenty of friends that work their asses off outside of the gym, who have children and have very little time to themselves, but they find the time, it may not be as much as they want it to be, but they do what they can.  I am so motivated by them.  The ability to juggle so many things but find a way to take care of themselves as well.

Motivation is contagious if you let it be. 

I try and tell people that it isn't about how much weight you can put up, how fast you can run, how athletic you are.  Its about finding you and what goals you want to reach and how you will get there.  

When I train people I have them tell me what they want out of this time and make it clear to them that it is not going to be easy, but if they really want it then you need to put the time in and hold onto that reason.    

I am beyond flattered when people ask me for advice/help/ideas. I love sharing all my personal knowledge, helping people get back on track and then being able to see their smile when the goal is accomplished.

Well, what is your motivation?  We all have that something, so use it.  

For any questions:
email me ==> [email protected]