Questions from my clients…..

serPRshot

Questions from some of my clients…..

Q. What are challenges you face in terms of working out?

A. The biggest challenge I face is finding a consistent time to work out.  On weekdays, I start training clients at 5:30am and can train until 8pm.  I train clients 6 days/week.  In between clients and traveling to my two job sites, I’m either resting, working out, eating, program planning for my clients, reading, corresponding, studying, running errands, or business planning.

QDo you ever skip a workout

A.  Of course, I do miss workouts mainly because my schedule can be hectic at times.  I do, however,  have trouble not OVER doing it. So, I try to regulate my training according to my energy levels, sleep, and scheduling. If I do miss a workout, I don’t feel bad about it because it fits in my plan.

Q. What are your personal fitness goals?

A. I figure there are only three goals one can have.  Look, feel, or perform better. If there are other ones then let me know!  I want all three. In order of priority, I want to “feel great” which means having high energy and a positive mindset all the time!

Performing better”  is next.  Right now,  I am chasing a 1/2 bodyweight Kettlebell press and a heavier max dead lift.  Why you may ask?  Because they’re fun! Lastly, my “look better” goal is to get  sub 10%. body fat.   I’m currently in between 11-12%.

Q. What gets me going

A. Music gets me going!  I’m a big “rah rah guy”  when it comes to training. I get easily pumped up by Rocky Balboa like stories and such. My goals also get me going. I know I’m not going to reach them in one session. It takes time and progression to get there.

Q. Have you ever considered yourself to be really out of shape?

A.   I’ve actually never considered myself out of shape.  But looking back, I could have definitely  have been better.  During my first year of college,  I was very active and worked out frequently but  my diet was very poor.  I ate many unhealthy foods that are commonly found across college campuses. When I look back at pictures, I see that I have an inflamed “puffy” look. What changed me to eating healthy foods was when I was getting more and more serious about getting into the fitness field. I began studying and realizing how food really affects your body.  As the saying goes, you are what you eat.  I’m in the process of completing Precision Nutrition certification which helps me to better help and teach my clients how to get maximum results with nutrition.

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Frisbee Hand! (broken hand)

 

This past Sunday the 29th I was playing Ultimate Frisbee at a park. Something I love to do whenever I get a chance.

During the game I was going for a frisbee when I collided with other people and the ground. My fourth finger hurt so I looked at it. I saw a little movement, as I walked I saw a little more but it ached. I keep playing, finished the game and went home to ice. Long story short on Wednesday I got an X-ray and the Doctor said I fractured by hand and may need surgery. Fast forward to Friday and the Doc recommends surgery.

😦  bummed I can’t do my triathlon and may have to go under the knife as well as spend some $$

But I will still keep active and workout since I have other body parts and a mind that is soothed by exercise. I believe there is NO REASON to become sedentary after an injury. See this article for more

 

My positive twist on this is that I will be able to work on my non dominant side for strength and motor control. As far as work I will have to learn to describe, cue and teach clients more effectively verbally. Here’s to the journey and a stronger hand in the end!

Also, yes! I will keep playing frisbee the first chance I get as well as any other sport as soon as I think it will do no harm.

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. -bruce lee

For pics see here : Hand pics

You Only Get ONE Body

Age 60 swimming from Alcatraz Island to Fisherman’s Wharf while handcuffed, and pulling a 1,000-pound boat!

Jack LaLanne was famous for saying:  “The only way to hurt the body is don’t use it.”

 

One question I frequently get asked is, “Sergio, how do you stay motivated to work out?”  I usually answer with, “To me, working out is fun and I always have some sort of goal I’m chasing.”

 Many people find themselves in a cycle. At first, they’re super motivated then find themselves burned out in a week or two.  When I aske what their goals were, 99.9% of them say that it’s fat loss. They then continue on to say,  “But I can’t seem to find the time to workout. What’s the fastest and easiest way to do this?”  The answer to this question is in the four steps listed at the bottom.
I began to dig a little deeper into my motivation for training and began asking some of my more successful clients a few questions.
 1. Why do you workout?      2. Why are you able to stick to it?”
What I found out is that there is always a deeper reason that these “special clients” have. This deeper reason is what sets them apart from everyone else trying to lose weight. One example is Brandon who said he wanted to stop being judge by others simply because his weight. This reason will struck some deep emotions with him and when you felt things were tough he would remember his reason. Once these people find a reason I have  seen them set on a path where working out as well as proper nutrition is a priority in their lives.
 Brandon, puts it best when he said he uses a balance between
 “Rewards and Scare Tactics” to keep him motivated.
When thinking about my own motivations and those of my most successful clients, I have to say the two principles Brandon mentioned using positive (Rewards) and negative (Scare Tactics) reinforcement really helps when used in a systematic fashion.  For myself, I use events (triathlons, sports, certifications, challenges..) as rewards because of the feeling of accomplishment I get rewarded with. The “scare tactics” for me is knowledge of nutrition and health. When I see how some foods can really damage our bodies and well as keep us from functioning at not just an optimal level but at a baseline level.  I don’t just try to eat well to be “super healthy”.  I try to eat well to not be sick!  Obesity is a disease that puts you at high risk for many other physical and mental disorders.. I see being overweight or even having an improper diet as being SICK.  I only get ONE BODY and I am trying to maximize what I can do with it. Since I know this will also help maximize my mind, body, and life!
Below is a great post by Mike Boyle, one of the foremost experts in the fields of Strength & Conditioning and Performance Enhancement, which inspired this post.
Take Brandon’s advice of incorporating “Rewards and Scare Tactics” if you want to start training and eating right. I believe that before you start ANY weight-loss system or approach regardless of the actual diet or exercise these are the most important steps to setting yourself up for SUCCESS!
Step 1Find your “it”. What motivates you?  Be honest with yourself and look deep, what is the real reason you want to lose weight?  Spend some time thinking about this, it will be worth it. Write down why you want to lose weight and find feelings associated with that.  Then, turn this into a goal with a timeline. DO IT!
Step 2Set your motivators, REWARDS (positive) and SCARE TACTICS (negative). What will you give yourself once you accomplish your goal?  Set milestone rewards and think of how you will feel. Remember to constantly have small rewards for the tough times.
Scare tactics: Proactively inform yourself with knowledge about health and nutrition. What is that SNICKERS going to do to you? There is a reason kids get super cranky after eating sugar. What are the long-term effects? Find what “scares you” and have something to lose. Tell everyone about goal, nothing scares you into doing something like public commitment. I’m sure there is more than that in which you can think of.
Step 3Execution: make a plan, how long do you have?  Do you want fast progress that may not be able to be maintained as easily or slower but more long lasting change?
 Change is hard or else you would have done it already but if you set a plan and have Step 1 and 2 covered then you can do it!
Step 4Reevaluate: if you have been trying something and it hasn’t worked then try something new. Whether it’s your diet strategy or exercise regimen. Find an approach that works, milk it dry then see what you can tweak.
As always contact me with any questions, comments, angry letters or  funny stories. Thanks!

Sergio Maldonado

MaxOutPerformance Fitness

smaldonado@axispt.com

650.271.7171

When you want something you do what it takes…

One of the top reasons I LOVE sports and fitness is that I feel you see results very quickly. Especially compared to other things in life. You can tangibly see your body change, feel more strength and use new skills. You can get a dramatic change in a MONTH! Now how long does it take to finish your college course or work to get your job promotion? Do not get me wrong, those things are very important. However, I feel you can use the FEELING of accomplishment that you got from changing your body and then apply it to anything.

So if you have got a goal, set a deadline watch the video below and go do what it takes to get it!

We are in the 4TH QUARTER of the year, in football this is where you win or lose the game.

“A goal is a dream with a deadline.”
Napoleon Hill

How bad do you want it?!

I am 100% convinced that MNDSET has everything to do with reaching a physical goal. I also think physical success and tenacity is intertwined as well as transfers to mental success. For example if I know how to really PUSH myself on a set of intervals other obstacles in life do seem so bad.

“The difference between a warrior and a common man is that the common man sees misfortune as a sign from the gods where a warrior sees the misfortune as a CHALLENGE.”

-unknown

Got this video form the Cosgrove blog, ENJOY!

 

 

 

To Shoe or Not to Shoe

I had this poem forwarded to me by a run group named RUN4URLIFE I helped coach a while back. My opinion on the whole barefoot minimalist movement is: yes. Short answer, but there is definitely progression and a wrong way to do it. ENJOY!
“To Shoe or Not to Shoe
It is not about “Shoes vs Barefoot”
it is not about ” that For millions of years Humans have been running barefoot”
it is not about “that running barefoot teaches you good running form”
It is not about “that running barefoot improves your balance, posture,strength and stability”
It is not about “faster race recovery with running barefoot”
it is not about “saying goodbye to injuries therefore saving time and money”
it is not about “that you can save money that you spend on running footwear”
It is not about “that there is not enough research that barefoot running is good”
It is not about “that there is also not enough research that running with shoes is good”
It is not about “that your feet are your best coach”

Then what is it???

It is about freedom,
It is about being in touch with the child within
It is about being playful
It is about being amazed and discovering magic
It is about being connected,
It is about dissolving in nature
It is about like dancing,graceful
It is about like Poetry in motion
It is about having a smile and not enduring
It is about being peaceful, joyful
It is about being limitless
It is about simplicity
It is about being vulnerable
It is about being in Love

When u can experience that then it does not matter to shoe or not to shoe”

Shoeless Shetty

Fat Loss, athletic longevity and seniors Think about it!

From Cosgrove’s blog, great topics to ponder.
June 6th, 2011

Some random stuff off the top of my head (and sometimes the bottom of my heart!):

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The part that most trainers miss as regards training (that I’ve always felt) is that Olympic lifting and powerlifting are designed to move as much weight as efficiently as possible (ie as little “work” as possible ). Competitive kettlebell lifting is the same – make the movement as efficient (and therefore as least demanding) as possible.

Bodybuilding is about creating as much tension and overload on a single muscle as possible, regardless of load (ie make everything feel “heavy”). That’s the reason machines were invented – to isolate and overload muscles.

Cardio training is about becoming as efficient as possible in a usually cyclical repeated movement so that it becomes easier and easier over time.

General fitness and metabolic training for fat loss might be about creating as much IN-efficiency as possible – creating as much systemic stress overall as possible with as little localized joint stress or repetition as possible. So the body can never habituate, and there is no risk of overuse injury.

So why did we copy lifting sports, bodybuilding and endurance sports when we wanted to train general fitness athletes? We can’t just copy other modalities when we want a completely different outcome.

===

Bernard Hopkins just won the World light-heavyweight championship at 46 years old beating Jean Pascal – a 29 year old once-beaten fighter.
Contrast that with David Reid – a former World Champion boxer who won Olympic Gold, and the World Championship in his 11th pro fight, but who’s career was over by the time he was 28. Joe Calzaghe retired undefeated at 37. Fernando Vargas was finished at 29.
What’s the difference?

Or in other sports, David Beckham who at 36 is way into the latter part of his career and seemed to go from one of the best in the World to average in record time. With millions of pounds at different team’s disposal for trainers, nutritionists, therapists – why the decline?
Staying with football – Ronaldo, widely considered to be one of the best of all time – World Cup winner, Golden Boot winner… retired at 34.

Tom Watson just won the Senior PGA championship at age 61.

And why is Hopkins getting better at a far more physically demanding sport than football or golf, at a much older age?

We spend so much time studying athletic development. More fascinating to me is athletic longevity. With all of our knowledge on sports science, nutrition and training – why do some athletes have longer careers than others? What are we missing?

If we could extend an athlete’s career at the top level just one year, by knowing what the difference makers are, that could be worth millions of dollars….

===

Speaking of longevity – we’ve been wrong about training seniors. We started with cardio because the heart is important — and they lost muscle mass and function. Then we embraced strength training to maintain muscle and got closer…. now finally we’re understanding that seniors need explosive power training… we lose power long before we lose muscle mass or cardio conditioning, and it’s been shown that power training maintains muscle and improves balance and co-ordination.

Maybe the only reason muscle sticks around is because the body senses the need for it to produce power. Power training tells the body it needs the muscle to stick around – and moving fast tells the body to shift the excess baggage (bodyfat)….

Maybe we’ve been thinking about the whole thing backwards….


AC

11 Reason Why You Aren’t Getting Results :(

This a great blog post from a blog called Life Hack it was originally posted there on May 18, 2010.

All of us have goals. Goals like losing weight, earning more money, finding a life partner, setting up our business, achieving performance targets, being fitter, building better relationships, and so on. Some people seem to have no problem achieving their goals. Some, on the other hand, don’t seem to be able to make any progress.

I’ve a good amount of experience with goal achievement, having been actively setting goals since 10 years ago. I’ve experienced setbacks and successes in my goal pursuits. Running The Personal Excellence Blog (which is all about how to live in excellence and achieve our highest potential), I often receive reader mail seeking help for situations they are stuck in. I work with clients who are not getting results in life and want to turn things around. This has given me a lot of insights on what keeps people from success.

At the end of the day, if you find yourself stuck in your goals, it boils down to one (or some) of these 11 reasons:

1.      You Procrastinate. You keep putting things off. You talk about how you want to do something but you don’t act on it. You are like the howling dog. I recently wrote the story of the howling dog at The Personal Excellence Blog. The story refers to this dog, who keeps howling because it’s sitting on a nail. However, he refuses to get up from the nail. Why? Because it’s not painful enough. You procrastinate on taking action because the situation is not painful enough for you yet. However, the times when it does become painful enough are often the times when it’s too late to do anything. Either you start taking action, or you forever lay in peace. Your call, I’ll leave it to you.

2.      You underestimate your goal. Achieving a goal is about getting from point A to B. From point A, you create an action plan that gets you to point B. Sounds foolproof, except the action plan isn’t 100% valid. That’s because you’re setting the plan from point A. You haven’t even been to point B, so how do you even know if it’ll get you to B? At most it’ll be help to bring you closer to point B, but it’s not going to be 100% accurate. Almost all the time, people fail because they underestimate what it takes to achieve their goals. What should you do then? Over-commit your resources and review your progress constantly. (See Step #11 of 13 Strategies To Jumpstart Your Productivity). Adjust your plan of action and adapt accordingly.

3.      You spend more time defending your problems than taking action. You complain how you are not getting XYZ results. When people try to give you suggestions, you spend more time justifying why their suggestions will not work and defending your lack of results than brainstorm with them on how to get out of your rut. Spend less time talking about your problems and use that time to think about solutions. Then act on them. You’ll get a lot more results this way, and you’ll be happier.

4.      You’re too enclosed in your own world. You don’t venture out beyond your normal routine. You do the same things, talk to the same old friends, act the same way, circle around the same issues. It’s no wonder you stagnate. Open yourself up – take active steps to grow. Get to know more people – people who are driven, positive and focused. Get new, refreshing perspectives. Read new books. Add new blogs to your subscription. Ask for feedback on how you can improve. Read my other lifehack guestpost – 42 Practical Ways To Improve Yourself.

5.      You’re not working smart. You do the same thing over and over, even when you don’t get results. You apply brute strength to your goals, without strategizing how you can apply this strength more effectively. If you are not getting what you want, it’s a signal it’s time to change what you have been doing. See how you can do this in a different, smarter, more effective way.Look at people who have achieved the same results before, and learn from them.

6.      Avoidance (Fear). You avoid taking action because some of the things you have to do intimidate you. You rather delay the process as much as possible. Unfortunately, results are not going to come automatically from delaying. Results come to people who pay their dues, not people who avoid the work. The fear isn’t going to go away by waiting it out. Face the fear and do it anyway.

7.      You’re easily distracted. You get distracted by things thrown in your way. Your attention gets diverted from your goals. Your ability to stay focused is instrumental to achieving your results. Be clear of what you want and stick to it. Don’t let anything (or anyone) distract you. These are the obstacles the universe sends your way to see how serious you are about getting what you want.

8.      You over-complicate situations. Common among the neurotic perfectionists. If you are a neurotic perfectionist, you blow the situation out of proportion and create this mental image that’s so complicated that it’s no wonder you don’t get anything done. Things are usually simpler than you think – be conscious when you are adding unnecessarily complications for yourself. I wrote about this in detail in Why Being A Perfectionist May Not Be So Perfect.

9.      You give up too easily. You give up before you even get anywhere. If you read “The Dip”, you’ll know all big goals comes with a dipping point – a chasm where it seems nothing you do is giving you results. It’s normal. This is the point that differentiates those who deserve the goal and those who are just taking a casual stab at it. I’ve a client who has a penchant for giving up in his goals early on. He realized soon that there’s no “easy” way out, and all goals have their own set of obstacles to be overcome. Persevere, press on, and it’s a matter of time before you reap the fruits of your labor.

10.  You lose sight of your goals. You settle for less, forgetting the goals you once set. That’s bad because then you are just stifling yourself and making do with what you have – and this isn’t who you are meant to be. You have to first reconnect with your inner desires. If you cannot fail at all, what would you want to do? What are your biggest hopes and dreams for your future? What is the future you want to create for yourself? Reignite your vision and don’t ever lose sight of it. It’s your fuel to your success.Read more about goal-setting in Step #1 of 13 Strategies To Jumpstart Your Productivity.

11.    You’re too stuck in your ways. You insist on doing things a certain way. You don’t open yourself up to new ideas. Guess what? You’ll remain stuck in your situation, too. Open yourself to new methods. Experiment. You can only improve if you are willing to try new things.

If you haven’t noticed, these 11 reasons are self-created problems – you can easily dismiss them just as you have created them. The more accurate title for this post should be “11 Reasons Why You Aren’t Successful – Yet“. Your goals are in your hands – you can achieve them as long as you strive for them. Address the 11 things blocking you from your success, and it’s a matter of time before you achieve results you seek.

Strength + Nutrition = NEW YOU

How do I lose body-fat?

How do I reduce back pain?

How do I train for _________ sport?

Strength

Whether it’s cosmetic, rehab or performance the best way to train for this is strength training. Most people don’t strength train, some people “lift weights” and very few really strength train. Lifting weights is different from strength training. Strength training means you are constantly improving, just lifting something for a certain number of reps does not get you stronger. Here is an email a colleague of mine gave me below about strength training.

Some reason why you should weight train and some research to go along with it

First, let me say that I have no shame AT ALL!… I am a CERTIFIED PLAGERIZER and proud of it. I got this info off of 4 different websites, copied, paste, and now taking all the credit for it.

Enjoy….

Weight Training Just because you’re not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn’t mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective way to look hot in a bikini!!!  Yet somehow women and men are still hesitant: Only about a fifth of female’s  and 2 out of every 5 males strength train two or more times a week.

Here are 12 reasons you shouldn’t live another day without hitting the weights:

1. You’ll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You’ll burn more calories.

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You’ll handle stress better.

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You’ll be happier.

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You’ll build stronger bones.

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You’ll get into shape faster.

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You’ll be way more productive.

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You’ll live longer.

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

12. You’ll be even smarter.

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Now, here are some research studies to lighten your day up a little…


First one:


Knab et al.
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Med Sci Sports Exerc. 2011 Feb 8.


These researchers had subjects undergo a bout of cycling at approx 73% of VO2 max (approximately 84% of max heart rate) for 45 mins.

The subjects burned on average 520 calories in the 45 min training session. The following day their resting energy expenditure was increased an average of 190 cals compared to normal. Basically – the subjects burned an additional 37% MORE calories than the workout itself in the 14 hour post workout period — meaning that a single high-intensity session, when including the post-workout metabolic boost could burn up to 710 cals in total.


A second study:


Heden et al.
One-set resistance training elevates energy expenditure for 72 h similar to three sets.
European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011


The subjects were put on a very simple resistance training routine – full body training, either 1 or 3 sets per exercise of ten exercises.

The researchers then examined the subjects resting energy expenditure at 24, 48 and 72 hours post workout.  Both groups showed an elevated metabolism (afterburn effect) of around 100 cals per day.

But there was no difference between groups. It seems that it’s intensity that determines how many calories are burned post-workout, not volume (obviously a higher volume program would burn more calories during the session than a lower volume program.


One more:


Astorino et al.
Effect of acute caffeine ingestion on EPOC after intense resistance training.
J Sports Med Phys Fitness. 2011 Mar;51(1):11-7.


This study showed a 15% increase in post-workout calories burned after the ingestion of caffeine as a pre-workout supplement. The total extra calories burned as a result of this only added up to around 27 cals in the hour after the workout. Not a lot but still something to consider. Plus I like iced coffee 🙂


If this article doesn’t put a smile on your face, nothing will!

 

Love,

Francisco


Nutrition

Good nutrition is simple, adherence is tough. You just need the basic prinicples and confidence to stick to your plan to execute your nutritonal strategy.

“The goal is to keep the goal the goal”

-Dan John

Here are notes the same collegue emailed me following our seminar with Dr. Clyde

Top 20 Key Notes from Nutritionist Dr Clyde Wilsons Presentation

  1. Controlling metabolism is everything when it comes to health. Key in war against fat loss, poor performance, and vital with promoting overall health.
  2. Anything in excess; animal fats, slow digesting carbs, sugar, and naturally produced Trans fat are bad for you. They should be consumed in moderation to serve as a benefit.
  3. S*%^, water is important, yet drink 5 gallons of it and you’ll dye in minutes!
  4. Breakfast is important; it truly makes a difference of what you eat when striving for optimal health.
  5. However, if you’re not eating breakfast now, just start. Don’t worry about what it is yet. The first step is just to start.
  6. When choosing what to eat in the morning, the difference between Corn Pops, milk, and a banana vs. All Bran, yogurt, and an apple is huge when the goals remain weight loss and performance. The All Bran option is better.
  7. Corn Pops shouldn’t even exist in your food option, it’s on the dirty thirty worst foods you can eat list.
  8. Eat as fresh as possible. Fresh meat, fresh dairy, fresh produce, fresh everything. Make your own fresh beer if possible. If the fruit or the veggies have some kind of wax coating, choose an alternative. Wax coating is not a good thing.
  9. Snack on celery sticks as often as possible. It’s one of those things that although you’re not really sure of why, you should just do it anyway.
  10. Working out in the morning, right out of bed, with no breakfast, is probably one of the worst thing you can do for yourself. You’ve just spent 6-8 hours not eating, your spine is still fragile, so when you begin to work out, you call upon your muscle (not fat) to do the grinding out. Avoid this. Eat breakfast.
  11. The two most vital and optimal times to eat are breakfast and immediately after a workout.
  12. When you wake up, you may not feel hungry, but that’s because your brain is focusing on the other things at hand. You are hungry, you have to be, and if you held yourself at any other time of the day to 8 hours of not eating you’d be eating this paper right now. Have something to eat. Even left over pizza is better than nothing at all.
  13. The average active person will burn anywhere from 300-500 calories while sleeping. So don’t think that your body is at a complete rest when at rest.
  14. Your body doesn’t care if it uses muscle for energy when in motion. Its purpose is to protect the heart, your brain, and the lungs. And the fat. The fat is what will get the body thru in times of hurricanes, blizzards, and any other world ending disasters.
  15. Veggies have to be hard and hard to get down in order for them to truly be beneficial. Mushy and soft veggies only fill you up. The idea is to fill up and direct the food to the muscle, and not the fat.
  16. After the veggies are steamed, sliced up, or “pealed” in any way, shape, or form, it takes 6 hours for them to lose their powerful kick. The stuff they sell at Trader Joes (the powder “super food” stuff ) that’s supposed to replace your daily intake of real veggies is about 1% as effective.
  17. Strawberries, grapes, blue berries, apples, and oranges all have special and unique qualities about them. They are truly super foods. Although somewhat not very practical, the best solution would be to consume a small portion of each, not individually but in unison 2-4x a day. To get the best bang for your buck.
  18. Water is key. It directly stimulates muscle growth (which is the main ingredient in fat loss) and keeps you regular when processing daily intake of food.
  19. If you are hungry, and have an urge to overeat, the best thing to do is to not overeat. But, if you have too, overeat protein or fat. You’ll feel full after you indulge with chicken or guacamole. If you over eat on carbs, you’ll feel hungry within hours and eat more. Consuming twice the calories you would’ve if you stuck with protein.
  20. Don’t just chow on salad all the time, have something course with it, like some meat, or tofu.

Top 10 Take Away Solutions

  1. Drink 6 bottles of waters a day
  2. Workout 3-5 times per week
  3. Eat 4-5 balanced meals a day
  4. Don’t Skip Breakfast or post workout meals
  5. Cereals I have found that meet the requirements include Uncle Sam Cereal (with added flax; unfortunately it tastes like cardboard), one of the cereals made by Kashi (‘GoLean,’ which tastes the most like sweetened cereal in this list so choose this one if you have a hard time with foods that taste “healthier”), one by Trader Joe’s (‘Hi Fiber Cereal’) and three by Nature’s Path (‘Heritage Flakes,’ ‘FlaxPlus Multigrain’ and ‘8 Grain Flakes’). My personal favorite of all dry cereals in terms of health value and taste is Heritage Flakes.
  6. Add almonds or walnuts to any cereal (hot or cold) for a healthy fat source. The amount of healthy fats in cereals is too low even when almonds or other nuts are in the ingredients (you want around 25% of your total calories per meal to be healthy fats). Also add milk or soy milk as a protein source and fruit such as berries, apple, or a SMALL banana (small for reasons described below). Do not use sweetened soy milk.
  7. If you wake up out of bed and immediately go workout, these are the best bang for your buck in terms of what you can grab on the way to the gym. These options will get something in your stomach, not irritate, and make allow for the workout to help you and not hurt you.
  8. Tips for eating out:

· If ordering a sandwich always ask for extra vegetables

· If eating in a restaurant always order a salad

· If you don’t have time for salad then blend vegetables in your blender drink it

  1. Casing Powder Protein is better than Whey Protein
  2. If you wake up out of bed and immediately go workout, these are the best bang for your buck in terms of what you can grab on the way to the gym. These options will get something in your stomach, not irritate, and make allow for the workout to help you and not hurt you.

a.)    Oatmeal and some fruit. Berries or citrus fruits do best.

b.)    Granola Bars. The ones with less crap in them other than granola the better.

c.)    Ensure drink

d.)   Sliced Bread with some jam or nut butter.

e.)    A liquid meal with 4 parts. One part milk, one pat fruit, one part oats, and one part peanut butter. That’s about 300 calories or so, enough for two sittings.

The real key to all this is MINDSET, you must be ready for the long haul and to really commit to changing your life and perspective on this. Realize that you don’t real know ANYTHING about this topic, even though it’s your own body! Spend some time educating yourself on it, invest in it. People take better care of their car then themselves, trouble is, you can buy a new car, not a new body. I know you like Dancing with the Stars and eating cheesecake, but don’t you like LIVING better?! It can all come down to cost/ benefit.  Just know that you can pay now or later, spend your time wisely and you will get BIG dividends. Even if you  live to 100, do think will live those last 30 well? Well, be proactive and make sure you do. The best time to start training was 10 years ago, next best time, TODAY!  

Stay Strong

Sergio

20 best foods

somewhere along the line we evolved then SUDDENLY, we un-evolved?

That is a HUGE part thanks to what we are putting in our mouths, do you eat? Then you should educate yourself on what you are eating, how you are eating and help others do so as well. The food pyramid is BOGUS! All “diets” are bogus, nothing works for everyone, but you can get real, real close by just starting to eat cleaner. Just real food, that’s right the stuff that goes bad in a few days. The real problem is the approach, since this falls low on most people’s priority besides watching “marriage ref” (a wonderful show I must say).

Last week I attended a seminar by Martin Rooney, here is the 20 best foods to eat currently, just eat this and less of what you
already eating, in no particular order:

20 best foods

1. Apple

2. Fish (SALMON, TUNA, wild please!)

3. broccoli

4. spinach (kale) get your pop-eye on

5. oats (raw!)

6. almonds and walnuts

7. blue berries

8. eggs with the YOLK, yo!

9. green tea/ black tea/ coffee (no sugar !)

10. chicken

11. grass fed beef

12.milk if you are tolerant

13. dark chocolate (just a 1/2 ounce a day)

14. avocado

15. cottage cheese

16. WATER

17. whey protein

18. fish oil

19. olive oil

20.  green supplement if you are not getting your veggie on

HMMM, lean meats, veggies, fruits, nuts, little starch and minimal sugar, grains and processed food. What does that sound like? PALEO!

Try havin50% of your meals with JUST these foods then see if you can work up the next week then the next. FAT LOSS and feeling better for ALL!

Grass fed basics

MaxOut, Paleo diet, OUT

SM