This series is to help those who need suggestions or tips to help them get ready for fitness activities and endurance events. Questions, comments, concerns? Shoot me a email at: email@example.com
When you walk into a supplement store you can not help but get over whelmed by the rows upon rows of when/meal replacement shakes.
So many brands…
So many names…
So many flavors…
So many different prices…
What exactly is whey and does anyone really need it?
Whey protein are the protein molecules that are separated from whey (the liquid by-product of cheese). Since it is a by product of cheese it can be seen as having a low lactose concentration.
Whey protein has all 9 essential amino acids which aids in the synthesis of muscle development and growth.
There are several different types of whey protein that may be seen while you are shipping. They are:
Consuming whey protein products can aid those who are looking to lose weight. Whey protein shakes can be taken in conjunction with a good diet and regular exercise routine. It can help improve athletic performance and can be a good nutrient source for infants, children, or people with extreme health issues.
There is no right/wrong brand for you to pick when trying to find a good whey to use. You will have to figure out what brand will appeal to your taste buds, health goals, and spending budget.
As always, make sure to check with your doctor before doing any extreme diet changes. You will want to consult the help of a medical professional to make sure that you are using any supplements correctly.
When you decide you want to lose weight, you can stumble before you even manage to get to a gym or begin a diet. Where should you start? Putting together a plan to lose weight can be more difficult than you thought it would be. You know you need to start working out and change the way you eat, but you have no idea what your first move should be. It’s hard to make significant lifestyle changes if you’re trying to make lots of them at once. And fitting your new choices around your busy life can feel impossible at first. Use this guide to develop a weight loss plan that will work for you.
Before you begin your plan, you should know what you want to work toward. Having weight loss and fitness goals gives you somewhere to start. Once you know what you want, it will be easier to start deciding how you’re going to get there. Not everyone will measure their weight loss in terms of how much they weigh. While it’s a popular method, it’s not the only way to do it. If you choose not to weigh yourself, you could measure yourself with a tape measure to check your weight loss in inches. You might also have a particular clothes size that you want to fit into. It helps to be able to check your progress regularly, but you don’t need to weigh yourself every day.
Assess Your Current Routine
Having a look at your life as it is now will help you decide what you’re capable of. There’s no point deciding to work out five times a week if realistically you won’t have time. You need to think about your other commitments and how you’re going to fit losing weight around them. For example, if it’s hard for you to find time to cook a healthy meal, you can make sure you look for quick recipes or invest in a slow cooker. You can plan for when you’ll be motivated to exercise and, most importantly, when you’ll have time to do it.
Draw Up a Diet Plan
Eating cleanly is one of the main aspects of losing weight. It’s not just about what you eat, but about portion control too. It’s all very well eating healthy food, but it’s not much use if you’re eating enough for two people. Everyone has a slightly different approach to how they eat healthily. You might pick a particular diet like paleo or the Mediterranean diet, or you might just decide to cut out snacks and junk food. You might choose to find the best fat burners to supplement your diet. Whatever you do, make sure you have enough energy to get you through your day.
Choose Your Workout
When you start working out, choose something you think you’ll enjoy, or at least won’t hate. Exercise doesn’t have to be torture, so explore your options to find something you like. And, of course, consider how much time you have to commit. It might be easier for you to go on a family bike ride than to find time to spend at the gym.
Creating a weight loss plan will make dropping the pounds easier. Give yourself a helping hand by writing down your goals and how you will reach them.
A wearable fitness tracking device like the FitBit can be an invaluable resource in achieving a healthier
lifestyle, but the journey only begins when you choose the best fitness watch for you at Harvey Norman.
In order to get the best results from using a fitness tracker, there are a few permanent lifestyle changes
that must be made, and it’s important to consider the required input before investing in a wearable
tracker as a tool for reaching your fitness goals.
Initial Lifestyle Evaluation
A fitness tracker is intended to record the wearer’s normal level of activity for the purpose of identifying
ways to practice a less sedentary routine. Newcomers to wearable fitness tracking technology should
wear their new devices for at least a week to allow it to record the physical impact of your regular
routine as well as taking careful notes on the daily log generated by the tracker.
Once the physical nature of your daily activities has been established, you can look for ways to increase
the role of exercise in your routine. Many models of tracker are equipped with features such as step
goals, which can show the minimum number of steps the wearer should take on a daily basis to move
closer to their fitness goals, allowing users to add more activity to their everyday lives. The results of
increased physical activity are not always immediately apparent, but even a slight increase in activity
such as a short daily stroll can deliver a range of health benefits.
Your diet is one of the most important aspects of achieving lasting weight loss, and so most fitness
tracker systems include a resource for monitoring your caloric intake by entering foods into a daily log.
With caloric intake to burn ratio standing as the proven path to sustainable weight loss, logging the
details of your diet along with your daily activities will promote much faster results than increased
Restful and restorative sleep is an underrated factor in maintaining a healthy lifestyle, as 7 to 8 hours of
rest enables the body to properly restore its energy reserves and repair any damage resulting from the
abuses of everyday life. Regular scheduled sleep times also make it much less likely for you to overeat
after hours or compensate for depleted morning energy levels with sugary drinks. This is why the sleep
tracking resources featured on many fitness trackers is critical to determining the length and quality of
your restful sleep, allowing you to alter your routine to enjoy the appropriate amount of rest each night.
A fitness tracking unit can help dedicated users better manage their lifestyles, but it won’t do the work
for you. Making lasting changes to your everyday life is the only way to get the most out of your
investment in a fitness tracker.
What is GORUCK?
To me… GORUCK is a family. It is the reason I keep pushing to be better and stronger. I do this not just for me but also for my team. When you show up to an event your new family is your team. Each person will get to a point where they will want to quit. Their mind will realize that they could be comfortable at home, dry, sleeping, and not enduring the grueling miles of exercises that you are enduring while doing a GORUCK event.
I have been apart of the GORUCK family since late 2013. I signed up not knowing what to expect. The only thing that I was told was that I needed a backpack/rucksack that weighted at least 25lbs without water in it. So I trained with a backpack I found on ebay and bricks I had borrowed from a friend.
Two years later I have done countless events, traveled to dozens of cities, created a new family that I lean on for encouragement and support.
I was somewhat worried about this event because lets face it. I HATE WATER and I HATE COLD! I knew that there would be two elements that I would have to face while in San Francisco. To what extent I was unsure, but I wanted to mentally get prepared for the worse and I am glad that I did that. I train hard….365 days a year…5-6 days a week. People always ask me what I am training for, and I would honestly have to say I am training for life. There are so many different events that I would like to do. So instead of focuses on just one event I focus on getting stronger and faster. I focus on building myself up so I can tackle and obstacles that I encounter. I want to be able to carry more weight for a longer period of time. I want to be able to do PT without questioning if I had trained well enough for the workout I am pushing through. I want to be a strong contributor to the team in a physical and mental way. The best way for me to do that is to be on my “A” game and to be prepared for whatever is thrown at me.
Smile when faced with being uncomfortable and uncertain as to what is to come. Something that I thought when I saw this picture that was taken. The cold surf crashing against our bodies as we endure PT as the sun is just coming up. To my left and right I have my team mates, in front of me I have the world. I have spent a lot of time “getting comfortable being uncomfortable” and in this moment it showed.
Finishing this event meant so much to me and I had an amazing team and amazing cadre that lead the event. GORUCK is my addiction and I could not find a better way to spend my weekends. 60+ miles, 40+ hours, and countless memories make a HCLS. If you are looking for a good challenge I suggest a GORUCK event. It will test both your physical and mental strength. And, you will walk away a wiser, stronger, and more humble person.
One of my favorite quotes:
“Never above, never below you, always beside you” … Something I tell myself before my events start. Team first, my needs are always 2nd.
The product that you can find sandwiched between “regular” yogurt, , sour cream, and cottage cheese that you can find stocked at your local grocery store. Greek yogurt tends to be thicker and creamier (some companies have come out with the whipped and lighter versions of Greek yogurt). There are 100’s of flavors and combinations of Greek yogurt for you to choose from. Why is Greek yogurt becoming such a popular health food?
It can help with your digestive system: Greek yogurt contains probiotics which is a healthy form of bacteria that can help to regulate your digestive tract. Consuming Greek yogurt gives your body an extra amount of good bacteria so that it can aid in food digestion and food waste regulation.
It contains nutrients such as calcium, magnesium, phosphorus, potassium, and a good dose of protein! The additional protein helps to encourage cell growth, and assist with helping to build/repair the muscles and tissues that you may use and abuse when you workout.
It is a food that contains a small amount of lactose so it is a friendly food for those that may be lactose intolerant.
Greek yogurt is a food that would be a great addition to your diet.
Today I created two foods (that you can enjoy TOGETHER) that pack a lot of protein, that are very filling, and they are extremely delicious!
I also wanted to create something that can utilize food you may already have in your fridge. As Thanksgiving is quickly approaching we all know that there is usually left over turkey and cranberry sauce. I created this finger licking meal/appetizer option for you to enjoy:
Turkey Cranberry Wraps
- 1 large Tortilla (whole wheat is preferred but you can use other variations)
- Lettuce (about a handful…enough to create a base layer on the tortilla)
- 2-3 oz of Turkey (you can also use chicken or another lean meat)
- 2 tbsp Cranberry Sauce
- 1 cup Greek Yogurt (fat-free)
- Optional: Nuts, cheese, sliced veggies, ect.
- 1 cup Greek yogurt (fat-free)
- 1 tbsp. coco (I used dark chocolate coco but you can use another version)
- 1-2 tbsp. Walden’s Farm Syrup (Add syrup to create the level of sweetness you would like! For this mixture I used 1 tbsp. You can also use honey, regular syrup, stevia, or something else. Add sparingly as you mix the ingredients together so you do not over sweeten the product)
- 2 tbsp. chocolate chips (I used dark chocolate chocolate chips but you can use another version)
- dash of vanilla extract
- Optional: nuts, dried/fresh fruit
- Combine all of the above ingredients into a bowl and mix
- Add other garnishments BUT BE CAREFUL as to what you add! The more things you add you can quickly make this healthy dessert option not as healthy.
Give it a try and let me know what you think!
Weight Bench Buyer’s Guide
Lifting weight is serious business. Whenever you’re pushing heavy iron overhead, you risk injuring yourself. That makes it absolutely vital that the training equipment that you use is able to do the job properly. In a commercial gym setting, you can feel pretty confident that the gear is going to handle anything you can throw at it. When it comes to working out at home, however, it’s a whole different story. There’s a whole lot of home exercise equipment out there that can only be described as cheap and nasty. Nowhere is this more evident than when it comes to that most basic home gym requirement – the weight bench. Yet, getting the proper bench for the job you demand of it will allow you to train more effectively while giving you the peace of mind that you are performing on a safe, sturdy base as you throw around the heavy iron. Aside from this article, James, from Garage Gym Builder, has a great resource for finding the best weight bench for your home gym. There are tons of different brands, models, and specifications that can be quite confusing if you don’t know exactly what to look for. Check out their guide before you buy.
Weight Bench Basics
When it comes to home weight benches, there are three options:
(1) Bench Station – this is a bench that has two uprights to support a bench press bar.
(2) Utility Benches – these benches adjust for a flat, incline or decline surface.
(3) Standard Flat Bench – this does not adjust to give a variety of bench angles; it is simply a flat bench.
Bench stations are often very cumbersome and bulky. Many of them also include such extra options as leg extensions, shoulder presses and leg curls. In this article we will exclude bench stations.
What To Look For
Regardless of the type of bench that you’re after, the first and prime consideration must be what is the weight rating. Benches are rated in accord with the maximum load that are can handle. It’s important to know that maximum load also takes into account your body weight. So, if you weigh 200 pounds and you can bench press your body weight, then you need a bench that can handle a maximum weight of at least 400 pounds. When you consider that the whole point of training is to get stronger, you really need something that is about 100 pounds heavier than that.
The less expense utility benches don’t rate very highly. This is primarily a result of their high number of moving parts. The more moving parts a bench has, the more stress points there are. This then limits the maximum weight that the bench can support. A higher bench rating can only be achieved through quality construction, including strong welds and minimum moving parts.
Bench height is another crucial factor when buying a bench. If a bench is too high, you are going to struggle to get your feet on the floor, limiting your ability to push through the floor as you bench. This will also prevent you from achieving a proper lower back arch.
If a bench is too low to the ground, however, you will not be able to position yourself in the best position to use maximum force when doing overhead pressing work.
The firmness of the bench pad is important to getting the bench that will do the business for you. Use the following rule of thumb to see if the bench you’re considering is sold; if you can press your thumb into the middle of the pad and touch the wooden base of the bench, the pad is too soft.
The width of your weight bench is another factor that can affect your exercise performance. A bench that is too wide may restrict the movement of the lats, preventing the exerciser from fully extending the resistance as the elbows travel below the line of the body. This will limit the weight you can lift as well as the range of motion you can achieve. The correct width of a bench should allow your lats to extend over the side of the bench.
Should You Buy a Utility Bench?
A Utility bench will give you the freedom to adjust the bench angle. This will allow you to do a full range of incline, decline and flat bench work. That would appear to make the utility bench a rather obvious preferential choice. There are, however, pros and cons to getting a utility bench over a standard flat bench . . .
o The bench allows you to adjust to fully upright for shoulder pressing work
o You are able to adjust the bench to a range of incline and decline angles to work the chest from different angles
o Many benches feature a leg support to hold you firmly in place when doing decline work. Often this attachment will double as a leg extension / leg curl unit.
o Utility benches cost quite a lot more than standard flat benches
o Utility benches are generally not as sturdy as flat benches due to the number of moving parts
o Utility benches are often higher off the ground than flat benches to allow for the mechanism under the bench
Clearly, there is a price to pay for the luxury of being able to adjust your bench angle. For those with a flat bench, however, angled work can be achieved simply by placing the bench end on a raised platform.
Regardless of the type of bench you select, you will have a versatile piece of equipment that will allow you to perform a large range of exercises. Your bench will allow you to do the following exercises for the various parts of your body . . .
Ø Flat, incline or decline barbell bench press (ideal inclines angle to target the pectorals is 25-30 degrees).
Ø Flat, incline or decline dumbbell bench press
Ø Flat, incline or decline flyes
Ø Seated Barbell Military Press
Ø Seated Dumbbell Press
Ø Seated Lateral Raises
Ø Prone Reverse Flyes
Ø Incline Dumbbell Rows
Ø Decline Dumbbell Rows
Ø One Arm Row
Ø Lying Triceps Extension
Ø Overhead Triceps Extension
Ø Triceps Kickbacks
Ø Close Grip Bench Press
Ø Seated Dumbbell Curl
Ø Seated Concentration Curl
Ø Wrist Curl
Ø Bulgarian Split Squat
Ø Decline Leg Curl
Ø Seated Calf Raise
There you have it, an awesome resource for buying your first weight bench. you enjoyed this article, and want more of this type of content head over to GarageGymBuilder.com where they have a huge database of product buying guides and workout resources.
Traveling is something that a lot of people do regularly. Car rides, truck stops, air port TSA check points, running through airports to catch your flight, getting a seat on the plane that is just not very comfortable… there are a lot of things that people have to worry about when trying to get the desired destination.
As I have traveled quite a bit over the past few years, I have found that there are some things that I have adopted to make things a little easier for me. A few of these things are:
You can also check out my other blog post by CLICKING HERE that goes into more details (and money saving tips) on some other traveling tips I have discovered.
I do not know about you, but I do enjoy getting to find some healthy food options when I am traveling. I have seen over the past few years a HUGE shift in the variety of healthy food establishments that are available in different airports. This is actually the reason I am creating this post. To help showcase the different options that I have been able to find throughout different airports.
DFW (Dallas/Ft. Worth)
Terminals: A, B, C, D, E (You can use a shuttle system within the airport to travel between terminals)
Most (if not all) airports have a kiosk or air port convenience store that will offer things such as beef jerky, nuts, protein bars/refrigerated shakes, dried fruit, trail mix, etc. These things are all great to grab and go as you are trying to curb your appetite until you reach your final destination. BUT these are also things you can purchase BEFORE you get to the airport and carry with you in your bag. This will not only save you time (not having to stand in line to pay for the item), it will also save you money!
Healthy food options: Terminal A
Healthy food options: Terminal B
Healthy food options: Terminal C
Healthy food options: Terminal D
There are also places such as Red Mango, Smoothie King, and Jamba Juice located at DFW. These places are all great options, but like with the other food choices you will want to pay attention to what you are ordering. Some options will pack too much sugar or other macro nutrients which will quickly make the an unhealthy option.
Halloween is quickly approaching! And so is the rush to try to find treats to have at your Halloween gathering or to hand out to those little trick-or-treaters that know on your door.
I have made it know that for those that come to my door they will get a healthy snack option in their Halloween gift bag!
Here are a few great treats that you can try to create this Halloween!
The things I created:
All of these options are non expensive, easy to make, and something that can be made with the help of the kids or anyone else! This could be a great activity for everyone to partake in before Halloween.
Please be sure to practice safe procedures this Halloween! Also, do not forget to keep the chocolate up and away from pets that may be allergic to it!
Is acupuncture a realistic alternative to physiotherapy?
If you’re experiencing chronic pain that just doesn’t seem to want to go away chances are you want to try and find a way to make it subside. Acupuncture is an alternative therapy that has been shown to help in many cases of pain, especially in the lower back and joints such as the knees. Many physiotherapists actually study for acupuncture qualifications so they can provide the treatment in addition to other methods of physiotherapy.
Acupuncture has not only been shown to reduce pain and inflammation, but also to stimulate the growth of muscle. This is why using acupuncture for muscle rehab is a popular choice for some patients and professionals. We’re going to take a look at what acupuncture actually is and why more and more physiotherapists are harnessing its attributes in their treatments.
What is acupuncture?
Acupuncture originated as Chinese medicine, and it’s been in use for over three thousand years. You may have heard the word Qi used. This is an energy force that runs through the body in channels known as meridians. This Qi lies at the heart of what acupuncture is all about. The belief is that blockages in the Qi lead to sickness and pain. Acupuncture removes the blockages and allows the Qi to flow again.
That’s the traditional belief in the power of acupuncture. Modern day scientists have found that there also appears to be some scientific basis to the power of acupuncture. It seems that manipulating body tissues where there is pain radiating from muscles can help to ease discomfort. It’s not completely clear why this is the case.
What happens during acupuncture treatments?
You may know a little about how acupuncture works. We’ll explain a little more. Several very fine sterile needles are inserted into the skin at various points along the channels or meridians. The practitioner then manipulates the needles. This often results in the experiencing of a dull ache for the patient. It’s this part of the process that is believed to restore the flow of Qi. Where in the body treatment is carried out depends on what the problem is and where it is located.
Acupuncture or physiotherapy?
The title of this article asks whether acupuncture is an alternative to physiotherapy. The truth is that although acupuncture is still regarded as an alternative medicine it has become more mainstream. Many physiotherapists receive training in acupuncture. Rather than being an alternative to physiotherapy, acupuncture is often used in conjunction with other physiotherapy techniques. Much the same as with many types of medical treatment, different patients benefits from physiotherapy in different ways. For many, the use of acupuncture has been shown to be successful in reducing chronic pain when other forms of physiotherapy alone had limited or no effect. Rather than speaking of acupuncture as a realistic alternative to physiotherapy it’s probably more accurate to refer to it as complementing more traditional forms of physiotherapy.