Monday, October 31, 2016

But I deserve it !





I was good all week long and now I "deserve" a cheat meal right ?? WRONG. The term cheat meal gets me frustrated when working with clients. I prefer to have a designated day for a refeed meal vs. a cheat meal. Why? There are a few reasons behind the term refeed vs. cheat and what psychologically happens when talking about them.
Cheat meal- An excuse to have a meal that has a psychological reward through food as comfort. Eating foods in excess because they are deemed "off" limits during the week causing a binging effect and not listening to your natural hunger cues.
Refeed meal- A planned meal with an increase in carbohydrates from complex sources and a decrease in fat to restore glycogen levels. Your goal for this meal is to raise your metabolic capacity to restore your natural hormone levels.
I want to ask you a very serious question. What is the reason you feel the need for a cheat meal? The reason for a cheat meal is for people who are eating in a caloric deficit to boost leptin levels up after having a period of food restriction. The goal of the cheat meal is to increase your metabolic rate and kickstart fat burning when you go back to the deficit numbers the next day. It refuels glycogen levels and restores breakdown for a period of time.
Now if you are not in a caloric deficit, why do you need a surplus of calories? I am a firm believer in setting a goal and accomplishing it in as little time as possible through proper nutrition and fitness. So in my opinion putting anything in your body that is going to make the process longer is not a good idea. If you live healthy 95% of the time you will still reach your goals very quickly. Let’s say you eat 6 small meals per day that’s 42 meals a week. Having 1-2 cheat meals weekly would mean you are still eating perfect 95-97% of the time.
Cravings happen to us all and any time during the day. If you are having a specific craving at a certain time of day, you might have a behavior change that needs to take place such as changing your nighttime routine. Just like training, when you diet, your body goes through the same routine schedule. You have to get in the routine of eating your meals around the same times per day not overeating; not skipping meals and that late night urge will eventually go away.
A good tip for cubing that late night sugar issue it to get rid of the bad stuff. Yes who cares if you just bought that tub of ice cream, you do not need to eat it ! Throw that away and move on. What if you just can't stop that craving? Try out these sneaky diet tips to keep you full. Make Jello, eat some rice cakes ( they are not as bad as people think ) drink some tea, and the funny one is eat some broccoli !! No one gains weight from broccoli.
Find your balance and stop thinking a fad diet will work.There is only one way of getting in shape physically and mentally.. Hard work and eating right. If you ever need help, reach out to me and my coaching services !

Sunday, October 30, 2016

Why I am choosing to compete again.






It's coming down to that time of the year when NPC is having a ton of shows for the National level competitors as well as the newly founded Pro's for Bikini, Figure, Physique and Bodybuilding.As a Figure competitor myself, there are two sides to every story. A lot of people don't see how hard it is to prepare for a show and the after effects that it has on your mind and body. More and more people are starting to speak out about the "post" show rebound and I can be the first to tell you that this is a real thing.

I myself have had some post show stories that I went through and to be honest, I still enjoy competing. Some people will never understand why physique competitors want to do this to their bodies. We train hard year round, allow our bodies to change shape, we create and sculpt for aesthetics and then put our-self on display for judgment.  There is something about the rush of seeing your body change, having the stage to yourself and making a presence known in your tiny gillttery  bikini and heels. So why do I keep going back for more? To be 100% honest, I love to train. I enjoy training for a goal. Going into the gym, with a plan and ready to attack my physique for the following year is the most liberating feeling I have. Not only is training important to me but showing others how to workout, see changes and get confident is my passion.

My fitness journey has been through everything. I will always try new training techniques and the current training styles out there because I want to be well rounded and to be able to provide any service to my clients. I have done everything from bodybuilding, to power lifting, Crossfit, HIIT classes and even yoga. I want to have a well rounded experience to share incite to others. I just happen to love the sport of bodybuilding and that is what I personally get the most results from in my physique.

The sport of bodybuilding is deferentially hard for many and so many people don't see the backside of the spotlight on the stage. What makes it hard ? The mental side. Working out is easy if you have a plan, dieting is tolerable because you see changes but the mental side is something that many have a hard to to prepare for. Competing in figure has proven to me that I am mentally capable of more than I even realized. What I learned about myself are these important concepts: discipline, persistence. work ethic, self confidence and patience. Where many people mess is up is in believing in fear. Fear of gaining weight, fear of failure, fear of disappointment.fear of being judged or lack of success. When you put these into the mix, you are now at a vulnerable state of mind when you need to be mentally at your strongest.

Knowing how to love yourself through the process is the difference in the post show outcome. This year is going to be my year to love the journey, love the process, share and spread positive actions and really change the way there is a negative stigma about competition prep. I want to be a leader in the fitness industry. To lead by example means that I need to understand and control the behaviors that lead to disordered eating, body dismorphia and obsessive food behaviors. Achieving balance through the journey and inspiring others to take a leap of faith to walk across the stage.

Friday, October 28, 2016

Do you remember your first time?

Please read this First 





Respect all. As a fitness professional, my #1 goal is to make sure I can help share the world of fitness to others. One thing that I have notices, being that I am involved in many fitness groups, there is a lot of hate. I never thought that communities of people who come together to share the same love of fitness doesn't know how to respect or appreciate the decision to enjoy fitness in whatever way they want.


If you love running. DO THAT. If you love lifting heavy. Try powerlifting. If you like to build and sculpt your body. Train like a bodybuilder. If you love putting in work and testing performance. Find the style of training that fits your needs. What you should not do is put others down for not wanting to do the same fitness style as you are doing. I can't preach this enough, just like nutrition, training is not a one size fits all approach. If you don't get excited to go to the gym, or a class, or running, or whatever you do for physical activity, then do something else. 



When you are in the gym or a class be the leader. Do you remember your first time training? You didn't know what you were doing either! How did you learn? You either watched others, read books or hired a trainer. Don't disrespect those trying to do something new. Educate them and take them under your wing. 



My goal is share passion, teach about fitness and respect those who are willing to try!  If you need help in fitness, you feel lost and stuck or maybe even want to give up. Please reach out. I am here to help teach, guide and prepare you to be the badass that you are !!! 



Thursday, October 27, 2016

I got the golden ticket to your success !



I have a secret to success in fitness, practice what you DON'T like. Yes that is the biggest and best advice someone, a coach, can give you. We all have those movements that we prefer not to do or might not like as much as other things we practice. Good news is that if you focus on the things you may not like more, those things now become things you get better at. And when you are better at something you tend to like it more. It's a beautiful cycle. If you see the reward from your training, you will continue !
My simple advice, if you dislike a movement or exercise, do it first. Many people make the mistake of leaving it till the end. What happens then is you either skip it or you dread doing it and make it 10x's worse than what it is. Put it first and get it done!
The days where you see a skill that makes you a bit nervous, don't skip that day. You should be train the things you enjoy and practice the things you need to get better at. If you want to grow, improve and get better, taking the time on your "weaknesses" is 100% worth it !
Try it out next time you have a skill that you don't feel you are great at. Put that movement first. Do it when you are fresh and have attention on it. Try to give each movement focus instead of just going through the motions. Connect with that muscle group you are using to increase your ability to learn and grow faster !

Wednesday, October 26, 2016

Would you train in a dirty bathroom??

Find the RIGHT gym for yourself. Just like every single one of you are different from each other, so are gyms. Sure your friend might give you a great review but then you go and don't get that homey feeling. Don't forget YOU are paying the gym so you can be picky!
First off, brands are meaningless. Yes, you can have a brand name gym and it can be a gym that doesn't fit you. Brands don’t guarantee you anything in terms of quality or compatibility with your goals and needs. Brand names just give grounds for marketing tools to get more people which doesn't mean they are better than an unbranded place. My advice to you, follow the next few tips to make a decision that will suit your needs.
In order for you to see big results, you need to have 3 components:
Strength
Nutrition
Rest & Recovery
All three of these things are important for your well-being and overall health. Let's break them down so you can see the importance of them.
Strength-You need strength training in your program. Why? Muscle is the foundation of a strong body. More muscle means more caloric burn. The days of worrying about “bulking up” are over, and the huge benefits of strength training for health, longevity, and better quality of life are irrefutable. Make sure strength training is part of any program you choose.
Nutrition- In order to look good, you need to have a nutritional program on point. You can’t out-train a bad diet and this is 100% true. You can train all you want but if you eat foods that don't repair your muscles you are almost wasting your time. Make sure you have someone who has a nutritional background with the proper credentials.
Rest & Recovery- If you run your body into the ground, what type of gains will come out of that? Make sure the gym's program and takes this into consideration. Ask about how the program addresses recovery and rest. Let that gym know your goals and what you want to accomplish out of the programming and how you will get there!
After you look at those 3 components, next is looking at convenience. For many people your biggest challenge will not be in the gym, it'll be in getting to the gym. I believe strongly in small gyms because they are not bound to any brand or system and because the owner usually has a deep personal investment in coaching and managing the gym. You will get more service to you because they want to treat you like a person. Small gyms are free to use any methodology, program, or equipment that benefits you and their community. In addition, smaller gyms are not only able to give you more personalized attention, they may also provide a greater value than a gym with lots of overhead and franchise-related expenses.
Here is one idea that might sound far fetched but is true! Look at the bathrooms. First impressions do matter. Does the place look clean and organized? Think about actually working out there. For example, if you’ll be asked to get on the floor, you want to make sure it’s been cleaned between classes. If the floor has not been cleaned, you’ll be lying in someone else’s sweat and other fluids. Look the place over carefully. The equipment should look maintained and organized, the floor swept and clean (unless during or right after a class), and so on. Any gym that can’t be bothered to keep a clean bathroom simply does not care enough about its customers. A bad bathroom is a deal breaker.
The most important thing to look at is programming.“Programming” is the word used to describe the way workouts and movements are chosen, and the sequence in which they are presented. It's the plan for what everyone will be doing each day. Beware of any “workout” program that does not record your efforts and accomplishments.
Things to consider. Is there an assessment or "on ramp"?
All good programs start with some kind of assessment. If there is one, be sure to ask about it in detail, so you can compare it with that of other gyms. If there is no formal assessment, that's a strike against the gym.
Take time and watch the class. When you watch, look for the following:
Is the coach actually coaching? Make sure the coach is keeping an eye on everyone and is attentive at all times. If you see a coach texting or chit-chatting while a class is working out, that’s a very bad sign. Remember, in a coached program, you pay for coaching. If they’re not going to coach you, why wouldn’t you save a ton of money and just go to a chain gym and work out unsupervised?
Punctuality. Do they start and end on time? When you pay for membership and take time from your daily business for exercise, you don’t want to have your time wasted.Warm up and cool down. Give preference to places that have this structure to their classes. If the coach jumps right into a workout, then walks away at the end of class, look elsewhere.
Warm up and cool down. Give preference to places that have this structure to their classes. If the coach jumps right into a workout, then walks away at the end of class, look elsewhere.
Lastly, certifications and time coaching does matter. Consider whether their specialized training will improve their ability to coach the classes you will be taking. Or, does their specialty only make sense for special classes that you may never take? How long have they been a coach for? How does your coach train and workout? Experience does matter and you should know the background of your coaches.
I hope the tips help you in finding a place you can call your "fitness home"

Tuesday, October 25, 2016

Eating out made simple !

Eating out doesn't need to be difficult. You can eat out and diet at the same time.As long as you know how and what to order, eating out can be totally doable. I want to share 10 tips that will help you enjoy your time out while staying on track with your fitness goals. These tips will help you manage your goals without sacrificing your social life altogether.
Check the menu BEFORE you go. Check the menu online so you can plan your meal using healthier options. It is smart to show up at the restaurant well prepared and knowing what it is you are going to order. You can eat healthy almost anywhere, but you must know what to ask for and how to manipulate the menu options.
Eat a bit of food before you go out Protein, specifically, will help fill you up and keep you satisfied until you eat again. Have a handful of nuts, protein pancake, eggs or a protein shake to tide you over. Whatever you do, don’t go out to eat starving. Most often, poor decisions stem from the fact that you are starving and foods you typically would avoid become foods you give into.
Don't be afraid to ask for something different. I have to ask all the time for modifications in my meal because of allergies. A quick rule of thumb is that if you have a change in what you want to eat they need to make you a fresh and new one ! Bonus for you!
Eat your veggies ! You can never go wrong with vegetables, just be sure to ask for salad dressings with the dressing on the side or grilled vegetables plain, no butter. NO BUTTER is key; most restaurants will drench their veggies in butter. When ordering a salad, be cautious of all the toppings. Often a “healthy salad” can have more fat and calories than a burger! Avoid salads with cheese, dried fruit, nuts (especially caramelized) and extra unnecessary calories. Don’t forget it is OK to modify your meals!
Make your meal grilled, not fried. Anything that has the word “crunchy,” “fried” or “breaded” you want to avoid. You would be surprised how many meals can be made “grilled with no butter or sauce.” Even a healthy salmon is normally prepared with butter, so don’t forget to ask for what you want.
Drink your water! Not only will water help keep you full so you don’t overeat, but it will also keep you hydrated and help combat extra sodium that is used in restaurant meals to boost flavor.
The more you are aware of how to navigate a menu, the easier eating out will be. Eating out doesn’t have to be so daunting. The more you eat out and learn to ask for what you want, you will see how accommodating most places can be. There is no reason why you can’t go out to eat with friends and family, while continuing to stay on track with your goals. I hope these tips help and prove how realistic it really can be.

Monday, October 24, 2016

Online Fitness Coaching

If your thinking about getting healthier the time to say yes to yourself is now!


Limited time offer of $100 (a $200 value) for the first 10 people who sign up for online coaching for any of the following:
-weight management
-wellness/lifestyle coaching
-weight training programs 
-contest prep
-goal specific training
Weekly check-ins, custom programs, behavior analysis and lifestyle changes.


Don't wait ! Offer will end by Oct. 31 or when the spots fill up!

Contact me at burdafitness@gmail.com 

Motivation on FLEEK !

Motivation. If you have it you are given a blessing. If you don't have if you fight daily to find it. Don't you wish you can bottle that up and keep it for later when you have it ? From a coaching perspective, helping those with a ton of motivation is easy. You guide them and they are ready to go. However majority of people are not as motivated (which is why they get coaches or trainers) to help them along the way.
The fitness industry primarily markets to people who are already active and value the importance of a healthy lifestyle. but what about the millions of Americans that ignore basic health advice?
For Americans here is the reports on health:
13% smoke daily
60% are low risk drinkers
45% are inactive or not active enough
63% are overweight or obese
27% have one chronic disease, and another 23% have at least two
2% have had a cancer diagnosis in the past five years
5% have diabetes
20% have had a mental disorder in the past year
What motivates you ? For me the heart of my motivation live in my values. Knowing your “why” is important. Doing things that are important to you or that you hold in high regard, that you value, often ensures your success. They are things that you need to have as motivation from the inside. Being driven by extrinsic factors or external motivators means you are powered by someone else’s values. Looking for motivation outside of yourself is not usually powerful enough to drive you through those hard times. Purpose drives the motivation.
My belief is most people know what is healthy and what is not. We are constantly bombarded with health information and misinformation can be challenging. But most people intrinsically know what is healthy and good for them and what is not. So the six-million-dollar question is, why don’t we do it? It’s clear that with an obesity epidemic sweeping the globe, there is a massive gap between knowing what is healthy for us, and behaving accordingly.
Most of us have a disconnect between who we think we are, what we believe our values are, and what we actually spend our time on. Are you ok continuing to live your life this way? Given the disconnect between the costs of no exercise and your deepest values, are the costs acceptable? If you deem it unacceptable, it’s time for an action plan to replace those negative habits with positive performance rituals.
One of the main reasons why people fail is that they think they deserve to be happy. The pursuit of happiness is like a plague of entitlement and instant gratification. But here is the clincher: you can’t have happiness without struggle and pain. Happiness is the positive result of working through all that it takes in order to get there. The quality of our life is not determined by our positive experiences, but how we deal with our negative ones. That’s what it takes to get good at life.

Friday, October 21, 2016

Keep your body on track!

As you age, you start to notice that your body changes a lot. Every one of us will inevitably suffer a natural degradation of bone density as we get older, that's just a part of life. However, if we’re mindful of this, it’s possible to take some pretty smart measures to strengthen our skeletons now, which fit right in alongside our normal everyday fitness goals.
Here on my top 4 things you can start to do to change your bone density and keep your body foundation strong!
Vitamin D
-Essential to help body absorb the calcium you’re consuming while eating a proper nutrient dense diet. Lucky for us, it's as easy as spending about 10 minutes in the sun. Vitamin D is produced when our skin is exposed to daylight and even more so in direct sunlight. There’s a perceptible mood effect too, which helps to bolster the overall sense of well being!
Eat right
- The body is in a constant process of self-renewal, incessantly churning out new bone, muscle, blood, skin etc. I believe that what we put into it determines the quality of its rebuild. Limit high sugar and processed foods, since the body can't break them down as efficiently. Eat a diet rich in colorful veggies, fruits, healthy fats and some protein each meal.
Consume less alcohol
-Alcohol in excess is unhelpful for most bodily functions, but it also has a direct effect on decreasing your bone mass. Also think about reducing the amount of caffeine you consume daily. Keep in mind, coffee and fruit juices have a high acidity content and can ruin your teeth. If you do drink it, consume it through straws should help reduce the amount of decay.
Exercise
-Lifting makes EVERYTHING strong. Period ! Make sure you weight train at least 3-4 times a week and add in some cardio!

Thursday, October 20, 2016

Plant Protein for the WIN !

Have you ever thought about limiting the amount of meat you are eating? Maybe it comes down to morals or even because your body might not handle it as well. Making a transition from meat to plant based sometimes can be intimidating and scary. Especially when it comes to your post workout meal of choice, many people choose whey ( milk based) protein. But how does whey and plant base differ !?
When building muscle and size, having a quick digesting protein is the best source. The ability for it to break down in your body quickly and efficiently is key to getting your muscles repaired. If you look at the difference between whey and plant based proteins solely based on digestion here are the differences.
Plant based pro- Since most plant sources are void of allergens, most, if not all individuals can easily digest this gut-friendly protein. It is also highly absorbable, creating an anabolic environment to encourage optimal recovery and repair from training and athletic events.
Whey based pro-If you do not have a food allergy, then whey protein can be a wise choice. It’s also quickly digested, so it can move into muscle cells and start to go to work on recovery right away.
We all know that it's quality vs. quantity. Sure you can get a great deal on a 7 lb. bag of protein filled with fillers and artificial ingredients but that won't be the best for your body. When it comes to quality, protein is often judged by the amounts of individual amino acids present.
Plant based pro- Plant proteins also are normally void of most additives which can cause malabsorption.
Whey based pro-Whey protein contains all nine essential amino acids, making it one powerful for recovery and muscle growth.It’s also abundant in the branched chain amino acids (BCAAs) leucine, isoleucine, and valine, which are vital for promoting muscle protein synthesis and increasing muscle growth.
And the big question, which one will help me gain more muscle? Do all protein's stack up the same or is one better than the other when trying to create gains in the gym.
Plant based pro- You don't have to drink your 9 essential amino acids, no, you an eat them as well.What’s more, many plant-based protein sources, such as pea protein, are considered complete.
Whey based pro-Whey protein has an impressive amino acid profile, possessing all nine essential types along with a rich amount of BCAAs.
Which one has a better nutritional density profile? Nutrient density refers to the amount of nutrients available in a food per calorie. If a certain food is full of protein, vitamins and/or minerals and is relatively low in calories it is considered nutrient dense. This is an ideal environment for building muscle.
Plant based pro-Plant-based proteins naturally contain many extra nutrients found in plants such as B vitamins, calcium, iodine, iron, omega-3 fatty acids, selenium, and zinc. Plants naturally uptake minerals from the soil, and those nutrients are included in their supplement form as well.
Whey based pro-Whey protein is considered nutrient dense since it provides a high amount lean protein at low caloric cost. With not much else in it other than a few grams of carbs and fat, it is pretty much just protein and not much else.
Truth of the matter is, plant based proteins come out on top! With the ability for you to digest it quickly and it has a high quality of amino acids you have a great combination of recovery power. Add in the low residual additives, and a high level of nutritional density, plant-based protein is a shoe-in for all of your muscle-building needs.

Tuesday, October 18, 2016

A little R and R !

Life is full of moments of happiness, sadness, excitement, stress, love, and so many other emotions that you can place in there. When you are living life, working hard, training hard and trying to be better than yesterday, the biggest setback for many athletes is rest and recovery.
Rest and recovery are not the same thing. They both have a separate place in training that in many times is not addressed. Knowing your body and knowing when to allow it to rest and heal is key to pushing yourself to higher levels of performance.The only way to grow and change is to challenge your body but then use rest and recovery throughout the training sessions to be most efficient.
One great example if this is starting a new fitness regimen or even if you are a seasoned athlete, you try something new. Guess what happens next ? You are sore and that's all for a great reason, You are challenging your body. Maybe you workout in a gym everyday and go out chopping wood. That movement pattern is not used often in training, thus you are now sorer than you have ever been. So what does this mean for you? Change up your normal routine. We all hit that plateau that seems to get you frustrated and mad. Now is a great time to work on something that will change your normal training and challenge you again.
The worst feeling is hitting a plateau and being frustrated. This starts to change your mindset about training, maybe even not wanting to train anymore. This lack of ambition is normal and everyone goes through it at some point. In fact, you will go through it often!
Why does this happen? It comes from doing the same training regimen over and over, which for some people who have never done it would be quite difficult. But for you it’s relatively easy because your body is used to doing it and has adapted. When your body adapts to training, what are you challenging? What are you changing? Don't just go through the motions of training, you need to be fully committed to it. By changing things up so you can push through plateaus in your training, you can find that passion you had before.
What is one thing that is missing from training ? Recovery and rest. You need to allow yourself to disconnect. Taking a break and allowing your body and mind to recover are critical. If you need it, take a full week off. Use that time to recharge and refresh. You can use it as full rest or you can do something different that challenges your mind and body. What happens when you take time off? You come back ready to hit your goals and blast through them!
After taking a break you will be refreshed both physically and mentally. Changing things up applies to all areas of your life really, not just your physical fitness level. It is natural to hit plateaus in your relationships, work and even in your spiritual practice as well. Most likely you will. Find new ways to push through.Learn to disconnect from your life every once in a while. Take a trip, go on a hike without cell phones and truly disconnect and recharge !

Monday, October 17, 2016

Rest and Recovery .. are you doing it right?

Life is full of moments of happiness, sadness, excitement, stress, love, and so many other emotions that you can place in there. When you are living life, working hard, training hard and trying to be better than yesterday, the biggest setback for many athletes is rest and recovery.
Rest and recovery are not the same thing. They both have a separate place in training that in many times is not addressed. Knowing your body and knowing when to allow it to rest and heal is key to pushing yourself to higher levels of performance.The only way to grow and change is to challenge your body but then use rest and recovery throughout the training sessions to be most efficient.
One great example if this is starting a new fitness regimen or even if you are a seasoned athlete, you try something new. Guess what happens next ? You are sore and that's all for a great reason, You are challenging your body. Maybe you workout in a gym everyday and go out chopping wood. That movement pattern is not used often in training, thus you are now sorer than you have ever been. So what does this mean for you? Change up your normal routine. We all hit that plateau that seems to get you frustrated and mad. Now is a great time to work on something that will change your normal training and challenge you again.
The worst feeling is hitting a plateau and being frustrated. This starts to change your mindset about training, maybe even not wanting to train anymore. This lack of ambition is normal and everyone goes through it at some point. In fact, you will go through it often!
Why does this happen? It comes from doing the same training regimen over and over, which for some people who have never done it would be quite difficult. But for you it’s relatively easy because your body is used to doing it and has adapted. When your body adapts to training, what are you challenging? What are you changing? Don't just go through the motions of training, you need to be fully committed to it. By changing things up so you can push through plateaus in your training, you can find that passion you had before.
What is one thing that is missing from training ? Recovery and rest. You need to allow yourself to disconnect. Taking a break and allowing your body and mind to recover are critical. If you need it, take a full week off. Use that time to recharge and refresh. You can use it as full rest or you can do something different that challenges your mind and body. What happens when you take time off? You come back ready to hit your goals and blast through them!
After taking a break you will be refreshed both physically and mentally. Changing things up applies to all areas of your life really, not just your physical fitness level. It is natural to hit plateaus in your relationships, work and even in your spiritual practice as well. Most likely you will. Find new ways to push through.Learn to disconnect from your life every once in a while. Take a trip, go on a hike without cell phones and truly disconnect and recharge !

Thursday, October 13, 2016

Are You Fit ?

Are you fit? This is a self evaluation. How many times do you train? What do you train? Do you eat a healthy diet? Compared to many yes you can claim you are fit. However what is "fitness" and how do we define it ? What elements should the definition of fitness include? You would list things like strength, speed, power, and coordination. Even add in how much you bench, squat and deadlift. But does this mean you are fit?

CrossFit put some fitness standards out there for us in 2009. In order to be considered fit, CrossFit asserts that an individual must demonstrate competency in the following areas:
Cardiovascular/respiratory endurance — the ability of body systems to gather, process, and deliver oxygen. Stamina — the ability of body systems to process, deliver, store, and utilize energy.
Strength — the ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility — the ability to maximize the range of motion at a given joint.
Power — the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed — the ability to minimize the time cycle of a repeated movement.
Coordination — the ability to combine several distinct movement pat- terns into a singular distinct movement.
Agility — the ability to minimize transition time from one movement pattern to another.
Balance — the ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy — the ability to control movement in a given direction or at a given intensity.
Health is on a continuum from wellness being the far end that you want to lean towards and sickness on the opposite end with fitness in the middle. Your life is important and longevity is what everyone should be aiming for with as little sickness as possible. You need to prepare your body for the unknown is key in training. Real-world fitness doesn't involve traditional sets, reps and periodization schemes because life is not that predictable.
You need to be aware of the 3 training adatpations that you should consider when working out. You need to train and demonstrate sufficient development of all three metabolic pathways: phosphocreatine, glycolytic and aerobic. Which means, your sprint, moderate and long distance endurance capacity.
The definition of fitness provided by CrossFit is universally scalable, applicable, and irreducible. It is intended to help the young and old, the underweight and overweight, the healthy and the sick. All you need to do is know your goal and find a starting path to get you going for it. If you are not on any fitness program, CrossFit is a great start. You need to find a local box to go to or if your in the area come to Fitness Heroics and come see me ! I wiil help you live a long, healthy and productive life !

Tuesday, October 11, 2016

Hormone Check !

Hormones play a huge role in your life. From your mood, to water retention and even weight loss. If you don't keep an eye on them your body and mood can become out of whack fast ! Estrogen is one of the most important hormones we, as females, have in our bodies. Estrogen is the hormone that ultimately is essential for keeping our bodies functioning optimally. But did you know you can have too much estrogen that can hinder your fat loss ? Here are some life hack tips on keeping those hormones in check !
One of the biggest factors that YOU have the control over is stress. Stress can result in higher cortisol levels, reduce insulin levels, shut-off fat burning hormones, and also increase estrogen. This can impair your body’s ability to regulate blood sugar, causing greater cravings for sugary food, as well as affecting your body’s ability to process carbohydrates. Excess estrogen and cortisol can also cause sleep disturbances.
Food is medicine. It really can be the best thing for you to eat whole foods that are natural. But can you do better ? Sure!! If you are not buying organic, free-range meat, poultry or dairy products, chances are they may contain a higher amount of estrogen-like hormones from pesticides, toxins, antibiotics and growth hormone as a result of the feed they are being supplied. That also goes for fruit and vegetables that have been sprayed by pesticides. Be sure to buy organic whenever possible. Now fruits and veggies with a peel or hard covering you CAN get away with buying regular and not organic. Be sure to wash all your fruits and veggies !
Excess body fat is always a concern for good health behaviors. Regular exercise is the key! Exercise can have a significant impact on lowering estrogen levels, not to mention reduce stress and improve insulin sensitivity. Make sure you are exercising for at least 4 days out of the week with moderate intensity and doing something on the other days that bring more movement to your day!
Our environment is slightly less than ideal for healthy behaviors.We live in a world where the air we breathe is loaded with xenoestrogens found in pesticides placed on the food we eat, plastics, fuels and even daily toiletries we use on our skin. Xenoestrogens are man-made chemicals that act like estrogen in the body. You can reduce your exposure by using organic and BPA free items especially your makeup and cleaning products.
Balancing out your hormones might be the little life tip you are waiting for to possibly help you lose the last 5-10 pounds!

Monday, October 10, 2016

Fitness is NOT black or white !

Our industry is so black and white. Think about it, you either do CrossFIt or you are a Bodybuilder but somehow the two don't mix together... YET ! There are so many beneficial thing movements that you can learn from one side of the spectrum to the other. I am often confronted with arguments from personal trainers, other coaches and even clients about what the benefits are of using machines/ dumbbells and being "the machine".
This is where you need to see both sides of the equation. Machines are just as important to your training as free weights are. Machines offer the "aesthetics" edge of your training. Ever hear of people wanting to "look" like they workout? Sculpting muscle is very different than training for performance. They do have a place that they mix together very well, it's finding out what works for you and your goals.
If you are from the CrossFit community, you us primarily barbells, bumpers and minimalist equipment like kettle-bells and wallballs. You are the "machine" in essence and you do not use one for training. For starters, what is a fixed machine? It can be either plate-loaded or selectorized (controlled by pulleys and levers) machines. This includes any machine with a fixed pattern of movement that can’t be altered, no matter what angle you pull or push from, is “fixed form.”They do not enforce fixed-movement patterns; they provide the user with multi-planar, unrestricted movement and therefore should be classed as free weights.
How do you get stronger? You create a stimulus for growth. How do you do this? You use the process of hypertrophy which creates muscle growth. In essence, the muscle-building process occurs in response to either the degree of loading or the metabolic demands placed upon the muscle.Stimulus is key because your body doesn't know if you are using a barbell, dumbbell or kettlebell.
Why incorporate free weights into your training? Free weights are without question superior for activating stabilizing muscles. It allows your muscles to increase stabilization in the movement thus creating more muscle growth. The more muscles your recruit the more you will see changes and growth. Using a fixed machine has added benefits for full range of motion under constant tension. This provides a challenge to muscle fibers at different angles compared to free weights, and allows the muscle to work fully through a greater range of motion. This in turn helps to create the overload necessary to promote muscle mass.Increased force output is important for stimulating the activation, and then overload, of muscle fibers.
Maybe trying out a fixed machine like a lat pulldown, leg press, leg extension or hamstring curl can increase your power out put and strength along with giving you the aesthetic look. Unless you try them, you’ll never know. So consider moving away from the free weight area just once, and open up your muscle-building potential.

Sunday, October 9, 2016

Are you giving 100%?

Are you giving 100% every time you walk into the gym? Do you put focus and intention into every lift and every movement ? Do you know which muscles you are using and which should be working through the movement? We all can step our game up just a little bit.
Distraction kills. It can prevent you from staying focused on your lift and training in general. Do you play with your phone, go to the bathroom, checkout during training and just go through the motions? Yet you are concerned as to why you are not see the results you want and desire, but are you putting the work in? One big question I ask my athletes is what they are thinking when they are getting to lift. Almost 100% of the time the answer i get is: "Nothing" or " I don't know? ", many can’t give me an answer. More disheartening is when I ask them what they are thinking about before they begin a set and I get a blank look that tells me they aren’t consciously engaged in their set.
We all know that having intention in your set or lift is critical along with technique. As a coach my job is to direct you to know what you should be feeling, how your body should be moving and where your body is in relation to the movement. If you are not bringing intention to your lift, you loose a powerful part of the training session. Next is learning about attention. You can watch someone else do the lift, hear the cues and relate it to how you should look. Taking that and now making "intentional" cues for yourself is the point we want to get everyone to,
Did you ever start lifting and get lost in the moment? You get fired up for a set, maybe even blare the music to keep you hyped, yet you seem to loose your concentration when training. Emotion and energy can only carry you so far, but intention and focus will complete the entire job. This is what separates the greats from everyone else.
A powerful statement is about to be made. Having intention in lifting is rooted in preparation and planning. It’s the idea that before I even go and grab the weights, I’ve already envisioned success because I’ve created an approach that nearly guarantees it.
Focus on what you are doing. Know all the variables involved in each of your sets. Plan on your success from lift to lift. Intention is something that requires a degree of refinement, so don’t assume it comes naturally for everyone. Like any skill, it requires practice and fine-tuning. But, I promise you, if you spend a little time on developing your intention, your training will be taken to levels you have only dreamed of.
reference: breaking muscle

Thursday, October 6, 2016

Shoes, your best investment !

Shoe lovers beware, I might be giving you a reason to go splurge on some new kicks! Did you know your shoes can be the biggest culprit as to why you hurt during training? Modern shoes are now based on style not based on what is best for your specific foot and running stride.
To understand what makes a good shoe, we must first understand the shape and function of the human foot. In humans, the foot supports us during locomotion and usually directs our body weight forwards. Therefore, the wider and flatter the foot, the more support. When you run, a spring mechanism takes over with forefoot or mid-foot landing, followed by the toe-off phase. During this toe-off phase is when the big toe must press into the ground, halt foot pronation and direct the body in the sagittal plane.
Considering that running is a single leg activity vs two legs. Poor footwear essentially mimics the effect of a splint, creating a dysfunctional foot that is no longer capable of support or directing body weight during movement.
What makes a good vs. bad shoe? Many running shoes now have features that work the polar opposite of anatomy: narrow toe boxes, high toe/heel drops, thick and cushioned soles, and a toe spring. Due to shoes taking away these functions, our feet are becoming unable to perform their natural roles, causing muscles to atrophy and connective tissue to become fibrotic.
-Narrow toe boxes squeeze your toes together and shuts down the ability for your body to move bodyweight properly.
-Toe springs, identified by elevated toes of the shoe, take away the foot’s natural ability to absorb, store and release energy.
-Cushioned shoes are thought to interfere with the body’s ability to change from an inverted pendulum (walking) gait to a spring gait (running), and create rear foot striking. During walking, the heel lands first.Adding cushioning to the heel dampens this feedback, increasing the speed at which you can run with a heel strike
How can you correct this?
A transition shoe or multiple transition shoes, depending your starting point, would be optimal to prepare your body for barefoot running. This transition shoe(s) should slowly move in the direction of barefoot running by featuring a reduced heel/toe drop or wider toe box.Reversing the effects of years of anatomically incorrect shoes is not an easy task, but the younger you start this process, the easier and faster it will be. An ideal place to start could be a barefoot policy in your home.
Reference: breaking muscle

Wednesday, October 5, 2016

Get rid of bloating for good !

Do you get the case of the bloats ? I sure do, and when I do it's bad. Not like oh it's just a slight discomfort, more like my body feels like it might explode. It's not only unattractive for you to look bloated but you also feel really bad too.But why? Let's try to look at some common bloating issues that your body faces each day!
Bloat can be identified in the following ways:
Gas.
Distended stomach.
Gut pain.
Feeling “puffy.”
Bloating is mostly subjective. You can “feel” bloated without experiencing actual stomach bulging. Other times, it adds actual inches to your waistline.All of which are not good !
Listed below are the most common gut irritants!
-Obesity is consistently associated with bloating. Whatever causes obesity may also cause bloating. But if that’s true, fixing the obesity will likely fix the bloating problem as well. Learn to eat foods that are healthy and in the most natural state !
-Several studies identify gluten/wheat as a major bloating culprit. In Mexican adults, those who reported adverse reactions to gluten had objectively higher rates of bloating and constipation. Try to avoid wheat, rye and barley.
-SIBO is characterized by a reduction in lactase which is the enzyme that break downs lactose. This allows all three short-chain carbs to pass through to the colon for unwanted fermentation and gas production.Try a low-FODMAP diet to eliminate the offending carbohydrates.
-Some gut bacteria consume carbohydrates and produce methane. Some consume them and produce hydrogen. Still others consume the gases other bacteria produce. If you have a lot of the gas-producing bacteria and few of the gas-consuming bacteria, your body will produce bloating.
-The inability to “go” is a potent cause of bloating. I’d argue that it’s even worse than gaseous bloating because solid things are just sitting there. They aren’t moving, they’re accumulating. And as long as you’re eating and digesting, more is always arriving. This creates a terrible bloat. A heavy bloat and the only way to get rid of it is to go! Eating too much or too little can cause bloating.
-Stomach acid also promotes the secretion of carb-digesting enzymes in the intestines. If stomach acid is low, those enzymes run low, too, and it’s harder to digest carbohydrates. More carbs make it through for colonic fermentation (and gas production) in the context of low stomach acid.
-Eating too much too fast! Eating a massive meal is a great way to feel bloated. I mean, you’ve literally filled your GI tract with food.
Slow down, chew your food more, take smaller bites. Eat smaller meals. Eat till satiated, not until you hate yourself. If you’ve eaten a large meal, take a walk.
-Stress inhibits the action of GLUT2, the transporter responsible for the small intestinal absorption of glucose, fructose, and galactose in the gut. Without GLUT2, we can’t absorb those carbs, and they’re more likely to pass through to the colon for fermentation and gas production. Get a handle on your stress however you can. Meditation (or its alternatives), herbs and teas, anti-stress strategies, frequent nature infusions, a daily walk. Rethink it. Just do it.
Use the tips to see if changing your behavior might help your bloating issues ! I know how uncomfortable is to feel bloated so use the tips to change this feeling !

Tuesday, October 4, 2016

Perception is Key !

What is perception? By definition, perception is a way of regarding, understanding, or interpreting something; a mental impression. Our perception on things show a lot about what our strengths and weaknesses are. Bad part is that perception and reality are emotionally connected in some way or anther.
To prevent becoming overwhelmed by the work around us, we must learn how to limiter passions and their control over our lives. It takes skill and discipline to ignore the bad perceptions, and be able to separate reliable signals from deceptive ones, You need to be able to filter out prejudice, expectation, and fear.
Learning to control your perception is worth it. While others are excited or afraid, you can remain calm. You will see things simply and straightforwardly, as they truly are. It's learning to take the opinion out of the mix and see it objectively which has neither a good or bad outcome based on emotions..
Choose not to be harmed- and you won’t feel harmed. Don’t feel harmed - and you haven’t been. -Marcus Aurelius
We decide what we will make of each and every situation. We decide whether we’ll break or whether we’ll resist. We decide whether we’ll assent or reject. No one can force us to give up or to believe something that is untrue. Our perceptions are the thing that we’re in complete control of.
To one person a situation may be negative. To another, that same situation may be positive. Take a step back and look at some situations in your life. You might talk to someone about what is going on and its all about how you perceive it. For example, you woke up late, rushed to get ready, was on time to work but flustered. You made it there ! Now you have a choice, remain mad all day or get over it and move forward like nothing happened.
There is no good or bad without us, there is only perception. There is the event itself and the story we tell ourselves about what it means. That’s a thought that changes everything, doesn’t it? Sometimes that shift in perception can lead you to a beautiful thing!
Just because your mind tells you that something is awful or evil or unplanned or otherwise negative doesn’t mean you have to agree. Just because other people say that something is hopeless or crazy or broken to pieces doesn’t mean it is. We decide what story to tell ourselves. Or whether we will tell one at all. The power of perception is applicable in each and every situation. It's impossible to obstruct and it can only be relinquished. And that is your decision.
Reference: RxMind

Monday, October 3, 2016

What's in your pantry ?

Getting healthy might be as far as your kitchen pantry. What many of you might not know, is there are many "super" foods that are foods you already enjoy but are not talked about because they are regular to you and your diet. And by "super" I simply mean they have amazing health benefits to add to your already healthy lifestyle !
Starting off this list is onions. Think about some of your favorite dishes at a restaurant and you will find onions near by. But they don’t just taste good. They possess incredible health effects of which most people are unaware. And they’re cheap and fairly hardy at room temperature. There’s no reason not to keep a big bag of them around.
Garlic and onions seem to go hand and hand so it's only natural that garlic makes the list. Garlic can improve immune function and reduce the occurrence of common colds.If you’re after the health benefits, raw, crushed/chopped garlic is the best source. But go ahead and cook away, too. An effective dose is between 1-3 cloves, although more may increase benefits.
Ginger might be an odd ball to find in your kitchen but it's super easy to find in a grocery store.Ginger is effective against nausea, particularly morning sickness-related and chemotherapy-induced nausea.n people at risk for colon cancer, ginger reduces biomarkers of colonic inflammation.Ginger can reduce osteoarthritis-related pain, about as much as ibuprofen.
It can increase HDL and lower LDL. Just a teaspoon of ginger is an active dose !
Black pepper is so common that we don’t even really think of it as a spice. We just add it to everything, almost absentmindedly. There’s no better way to season a steak than with salt and black pepper.
Do what I do: grind a ton of black pepper into everything you eat. It’s possible that I use entirely too much, but it tastes great and it’s probably making the rest of the food even more nutritious.
Bananas get the short end of the stick in many health circles. Maybe it’s because they’re fairly dense in carbs, which can be problematic if you are trying to lose weight. You’ve got the green banana, a crispy fruit full of fermentable fiber (a green banana can contain up to 25-30 grams of resistant starch) and very little digestible carbohydrate. They make great post-workout treats, for example. And then you’ve got the half-ripe banana, which has moderate amounts of both resistant starch and digestible carbohydrate.
The existence of these hidden "super" foods means you don’t have to spend outrageous sums on more conventional "super" foods. You can eat normal meals with regular ingredients and derive many of the same benefits.

Sunday, October 2, 2016

Excuses or Choices, you decide !

Make excuses or make changes, the choice is up to you. If you are the type of person who is a "maybe" sometime, you might fall into the excuses trap. Our society makes it super easy to make excuses for everything. Some people make excuses that are logical to many yet still make them a victim to preventing goals to be met.
Excuses come in one of two types: those that contain blame, and those that invite accountability. Making excuses is a behavior believe it or not. You have the ability to change your behavior but it takes time and conscious commitment.To overcome your excuses, you must first admit that you are making them. Then begins the work of identifying them. Yes, we all make excuses for things and you need to be honest with yourself in order to make changes to fix it. Most of the time, you may not even know that you are making an excuse.
Why do we make excuses? Ask yourself if you are able to recognize the reasons why you have delayed taking action. Fear is frequently the underlying culprit: fear of failure, of embarrassment, of success, of change, and of uncertainty. Fear is not the only problem, and being scared is all too often used as just another excuse. There are also lack of willpower and self-discipline, which lead to lost focus and procrastination.
Next, is it a priority to you? If it is not, admit that to yourself. If something is important you will keep pushing towards that however if you are not interested in something, don't try to force yourself to be. Saying yest to someone might hurt someone's feeling, but more often than not it’s really about avoiding confrontations. Or you don’t want to have to admit that other things are more important to you. The more often you pick the desire to win over the fear of losing, the more power you take back from the excuse making habits we all have built over the years.
Do you have energy suckers in your life? Think about all the things in your life that you do that may not provide you satisfaction but in fact take away from your life. We all have 24 hours in our lives and it's up to you when you decide who is worth your time. Everybody has their own strengths and weaknesses, and it’s only when you embrace everything you are and aren’t, that you will discover your true potential.
Here is the biggie, comparing yourself to others. It makes it super easy to quit on yourself when you look at others and what they have accomplished. There will always be someone, somewhere who as accomplished more. Compare yourself only to your own reflection. There is no one else in this world that can do a better job at being you than you can.
Learn to take the excuses out of your life because it diminishes your confidence. Imagine where you could be if eliminated one excuse per week for one year straight. It’s the small, consistent progressions that get the results, not the big tasks that you do every once in a while. Just remember this, if it's important you will find a way, if not you will find an excuse!