Fitness

The Simple Secret to Getting Leaner

The following is a guest post by Annie Berryhill:

In recent days, under the direction of my coach, I made some pretty significant changes to my already fairly clean Paleo-type of diet.

Best lean diet. Eat fat to lose fat.

Now I am not a microbiologist, biochemist, super-institutionally-educated brainiac. I am just a gal who loves to read. And to use her body as a science lab. It seems when you get enough fat, and lower you carbs, your body learns to use what you have hanging around for energy.

Okay, it’s not really a secret. It’s just one of those things that people just don’t want to believe. It’s actually counter-intuitive so people resist. But the truth is, it works and I am living proof.

Will it work for you?

I don’t know, but if you are into shedding some body fat, it is worth it to give it the old college try, right?

Let me go on the record though… I work to balance the “Ideal/By-the-book” program with “Real Life”. At 46 years old, I feel like I know I need to keep things in check. But at the same time, allow some “escape hatches” for fun and a little craziness (chips and salsa craziness!)

So for the last 6 weeks (or 5, up until I was commanded to shut down workouts), I adhered to a type of plan that I had never done before. In 6 weeks time, I am literally swimming in my Daisy Dukes. And have lost about 6 lbs. (I never go by pounds but I randomly weighed myself and was shocked to see the number. It’s the lowest I have been in about 20 years.)

Anyway…here is the plan:

AM:

1 Scoop (1Tbls) of fat before coffee (which has coconut milk and or coconut butter in it)

1 Protein Shake Daily Balance with Coconut or Almond Milk Base + 1/2 an avocado OR a scoop of almond butter with ice in a blender. Fill the remaining space in the blender with raw spinach, or spinach and Kale. Blend til smooth.

<If I get hungry at mid-day, I have a scoop of fat)>

Lunch

Meat (grass-fed, hormone free), Veggies (greens of course), Fat (Olives, Avo, coconut butter, olive oil)

Snack of fat if needed…

Dinner- Repeat something like lunch

I am allowed to have red wine (up to 2 glasses) up to 3xs a week. I usually would drink it only on evenings that precede an off-day.  I am also allowed 1 CHEAT MEAL a week. I’m just sayin’…

My WODs:

Mostly short (4-12 minutes tops!), core-centered workouts with medium weight components, varied movements.

What has improved since being on a this Fat-Oriented Paleo-Like Program:

• I sleep better
• I feel stronger, lighter
• Hamstring injury notwithstanding, I feel strong
• I am excited that I can adhere to it VERY easily, no real cravings!
• My passion for cooking and eating clean, I could talk about it all day every day!

What has been the hardest part on this eating plan?

• Keeping enough fresh food in the house
• Planning ahead
• Anticipating hunger and being ready to combat the cravings with fat sources
• Getting used to eating KALE (yuck!)
• Getting my husband to buy into what I was doing for US!
• I miss cheese a little bit, but not too much…

So, in the end, it is really simple to follow and allows a large variety of foods to use. Many people are against the whole shake thing. But with all the chopped veggies and fat I add, I believe it does slow down digestion and absorption somewhat. Besides, I like the ease of shakes in the morning – Just Make and GO!

Does this seem easy or is it a little baffling to you? Do you need some help understanding it, or coming up with a plan to implement this? Never fear, I am here to help you get rid of that nasty fat and reveal you strong, lean, healthy self!

Anne (Annie) Berryhill is a Crossfit Level 1 Trainer, USA Weightlifting Sports Performance Coach, Crossfit Athlete and competitor who owns and operates OC Fitness Revival in Orange County, CA. Services include personal and group training, nutrition classes and counseling. As well as providing incredible health-improving supplements to help people  to make the most out of what they’ve got.

7 Qualities of Winning Athletes

With all things being equal, what is different about winning athletes? When elite athletes are competing, the gap in abilities between the first and last place athlete is relatively small. You’ll need to dig a little deeper to understand what separates the top 1% of elite athletes from all the rest

Proper training builds strength and endurance. Mindset strategies improve focus and build confidence. Both components, physical training combined with mental game strategies, are necessary for high performance.

Elite athletes view performance, and winning, from a different set of lenses. Where elite athletes place their focus and attention is different from average athletes.

1. Motivation – There is a burning desire to be the best you can be. Being good enough is not enough. Elite athletes possess a deep need to always improve, taking their performance to the next level.
2. Initiative – Driven athletes don’t wait to be given permission to do something. They are the leaders in all they do, setting the standard for excellence.
3. No Excuses – Full commitment is necessary to be the best. Instead of viewing obstacles as problems, elite athletes approach them as challenges to overcome. The goal is the primary focus.
4. Determination – All challenges have solutions. Elite athletes are actively looking for the opportunities to help them reach their goal. Failure is not an option.
5. Strengths Based Approach – Focus on strengths. Elite athletes know where they excel and use that to their advantage. Find the best approach based upon your strengths. Also develop the skills necessary to minimize weaknesses.
6. Extra mile – A strong commitment sets up elite athletes to go the extra mile. Even when no one is looking, they continue to push themselves to be the best they can.
7. Tough Minded – Athletes are expected to do things which stretch them all the time. Tough minded athletes acknowledge the discomfort, but don’t let it stop them. Taking risks, and pushing through their comfort zone, is part of the champion mindset.

A success mindset is more natural for some than for others. Fortunately, it is not a birthright. Similar to new techniques and skill sets, a champion mindset can be learned.

Consider your level of commitment to your sport. Are you satisfied? If yes, that’s great. If not, then you can choose to change it accordingly.

The best way to begin the process of developing a champion mindset is to be coach-able. Become a student of excellence. Who can you learn from? Role models are excellent for witnessing success principles in action. Your coach and trainer want the best from you, even if they don’t always do a great job of giving you that impression. If they are approachable, find out what suggestions they have for you to improve your performance.

Be on the hunt for opportunities. They are all around you. The champion mindset focuses on the solutions, not the problems. Elite athletes are creative in their approach to challenges, willing to take a risk. They are all about results. Focused attention on solutions, while maintaining a positive mindset that reaching your goals are possible, will change your approach to challenges. Instead of excuses, you will be seeing opportunities to be the best you can. A champion mindset sets you up for success in all aspects of life.

Activity: Identify your goals. Be as specific as possible. Be willing to learn what is necessary to help you reach your goal. This means becoming a student of your sport. Winning is not just about physical abilities, it is about learning the underlying principles which make excellent athletes. Experiment. Work on one new skill at a time. You are more likely to succeed with steady effort instead of an all-out approach.

And now I would like to invite you to claim your FREE Start-up Kit “The Top 7 Mistakes Even the Best Athletes Make” available at: http://expertsportsperformance.com

Go to the above link to receive the champion mindset secrets to reaching your goal and begin building more confidence for winning results during competitions.

From Loren Fogelman, the Sports Performance Consultant, founder of Expert Sports Performance, a company devoted to teaching athletes around the globe how to consistently achieve peak performance levels, maintain focus during competitions and create the confidence to reach their BIG goals.

Full Body of Work: The Importance of Strengthening the Forgotten Muscle Groups

The following is a guest post from Brett Warren from Force Factor:

For many strength trainers, if you can’t see a muscle in the mirror, it just doesn’t matter. You’ve seen these “beach lifters” in the gym interrupting their workouts to admire their massive pecs and bulging biceps before cranking out yet another set of dumbbell flys. Let’s face it. There’s a little bit of beach lifter in all of us. It’s extremely gratifying to see our hard work pay off in a set of ripped abs (and to see the ladies notice those abs). But the serious lifter knows that it’s the less glamorous muscle groups you can’t see in the mirror that will take you to the next level of strength and flexibility.

We all know that muscle groups work in opposition to each other. When one muscle lengthens, another contracts. Yet we often structure our workouts as if we’ve never heard of this basic concept, overemphasizing the chest, biceps and abs, and ignoring the muscles of the back. Over time, the opposing back muscles become weaker and weaker, resulting in a hunched or slouching appearance and lower back pain. The same problem is common in leg workouts, where many of us focus heavily on the quads and forget about the hamstrings until we end up pulling one of them on the treadmill or the basketball court. In other words, neither your appearance nor your overall fitness level is well-served by the beach lifter approach.

The next time you hit the gym, spend some time on these less glamorous but equally important muscle groups. You’ll reap the benefits in increased strength, stability, flexibility, and yes, in your appearance as well.

1. Serratus Anterior: These muscles connect the anterior surfaces of the top 8 or 9 ribs with the scapula (shoulder blade), stabilizing the scapula by holding it against the chest. The serratus is often called the “boxer’s muscle” because it allows the scapula to move forward when you throw a punch. You won’t see it in the mirror, but because this muscle enables the forward and upward movement of the shoulders, a well-developed serratus is important for achieving maximum effectiveness in lots of the exercises you do on a daily basis. Think Manny Pacquiao and Georges St-Pierre don’t incorporate serratus work into their training? Think again. The incline shoulder press and incline shoulder raise are good exercises to help focus on this area. The good old-fashioned pushup works as well.
2. Rotator Cuff: The rotator cuff is the common name for the muscles that connect the arm to the shoulder blade, stabilizing the shoulder. There’s a really simple reason to work on strengthening the rotator cuff it’ll help you bench more. Since you can only bench as much weight as you’re able to stabilize, strengthening these muscles will help take your benching to the next level and improve your appearance with better posture. You can isolate the rotator cuff with cable external or internal rotation exercises or by doing arm circles.To do arm circles, stand with legs shoulder width apart with arms held tight and parallel to the ground to form a “T” with your body. Start with your thumbs pointing downward and begin moving the arms forward in tight circles for 15-20 seconds. Then reverse direction for another 15-20 seconds. Repeat these two cycles with the palms facing the ground, then with the thumbs pointing up, and finally with the palms facing upward. Think it sounds easy? If you’ve been neglecting your rotator cuffs, you may be surprised at how much of a burn you’ll feel from just a few minutes of this exercise. Arm circles are also a great warm up for lifting because it engages the arm muscles and promotes flexibility.
3. Lower spine: The lower spine and its muscles keep the body upright and are responsible for transmitting force evenly through the body. If you’ve ever had lower back pain, as many strength trainers do from time to time, you know how important the health of the lower spine is not just to your success in the gym but to your overall quality of life. When you’re regularly lifting large amounts of weight, it’s especially important to keep the core muscles in the abdomen and back strong and in balance with each other. Abs that are too weak can cause back pain, but more often abs that are too strong in relation to their counterparts in the lower back create problems for lifters. Doing back extensions on the roman chair or on a machine with weights can help strengthen the lower spine. For a lower impact workout, try a Pilates or yoga class; it may not feel quite as manly as pumping the heavy iron, but you’ll be surprised at how quickly you’ll see results.

Spend more time on these forgotten muscle groups, and you’ll quickly see gains in the major muscle groups as well. You’ll look better, you’ll feel stronger, and you’ll maintain a higher all-around level of fitness.

Brett Warren is a biochemical engineer from Boston, Massachusetts who develops sports supplements for Force Factor. He has done extensive research on nutrition and is an expert on nutraceutical science. He also has a passion for fitness and health. Brett’s work at Force Factor is supplemented by an active family life with plenty of gym time and outdoor recreation.

 

Tools You Need For Great Tennis

The U.S. Open has begun. Tennis fans anticipating upsets are waiting to see how it will all play out in the finals on the stadium courts.

For the first time Mardy Fish, seeded eighth, is the highest-placed American in a major championship. Renewed commitment to fitness and strength are paying off. His turnaround performance continues to improve. Fish’s confidence is building as he continues to tap into his full potential.

Last week offered an abundance of high quality activity during the qualies. Thirty two players, 16 men and 16 women, who did not make it into the main draw had a chance to play in the match.

Players from all over the world, came for their chance to compete in the Open. The excitement is in the wild card. The momentum builds when one of those players transforms from an unknown to an up and coming contender.

Frank Mitchell, 18, is among the youngest players in the qualies. As the No. 2 ranked junior player in the U.S. he received an invitation to play alongside the pros. The experience is priceless, expanding his ability to play against any opponent. Regardless of the outcome from the qualies, Mitchell has a clear plan for his journey from an amateur to pro, playing Division 1 college tennis as a stepping stone.

The difference in the abilities between the top and the lowest ranked players narrows as they move up in the rankings. So what does it take for a junior, like Mitchell, to successfully follow Fish, making the leap to the pros?

• Athletic ability – Developing an effective program for endurance, agility, quickness, power and conditioning. Balance helps players reach for tough shots and reduces injury when playing. Technology continues to advance the level of fitness and ability, creating specialized programs for different athletic skills. Top fitness is a strong advantage. This season Fish has shown increased stamina, speed, and fitness to stay in the rally.
• Skill set – Becoming a master on the court means strength in a wide range of strokes. Mixing up the pace is an advantage, being flexible on the court. Fine tuning technique to control the balls spin.
• Mental game – Understanding the desire to turn pro. Being resilient, prepared to adapt to the demands of being on tour. Mitchell displays presence of mind. His focus, on and off the court, regardless of the circumstances is a skill. Effective problem solving while in the game leads to effective tactics when the original plan is not working.
• Experience – Specific knowledge is gained from competition. Players learn how to control their game under stressful conditions. Strategy becomes refined by playing on a variety of surfaces, under different conditions and against opponents differing play styles.

Learning kicks in by attaching emotion to an event. Setbacks and wins create the deepest learning simply because the most emotion is attached to those events. The lessons learned from taking risks and making mistakes are priceless, becoming building blocks to excellence.

Some things cannot be anticipated until a player has been in those circumstances. Instead of being overwhelmed by an opponent’s strengths, and then giving up, elite tennis players identify the weaknesses in their opponents to turn the tables in their favor.

And what now? Mitchell failed to advance after day 3 of the qualies. His plans are to prepare for his freshman year at University of Virgina, playing men’s tennis for the school.

Activity: Patience is a virtue. When the pressure is on, don’t rush. Using rest periods between sets and prior to a serve is a strategic part of a winning player’s game plan. It takes a skilled, competitive player to stay in the game all the way to the end. Create your plan to effectively use the build in rest periods for center and maintain focus. To help the process between sets go ahead and throw a towel over your head to minimize distractions.

Loren Fogelman is the founder of Expert Sports Perfomance.com, a company devoted to teaching elite athletes how to consistently achieve peak performance levels, maintain focus during competitions and confidence to reach their BIG goals.

Go Hard Or Go Home

 

In the times of your workout, don’t give it half the effort you know you can exert. Give it your absolute best shot each and every time. With your continuous activity, your body will surely be able to adapt to the push. Don’t let your heart rate drop; keep it rising at a steady, but effective pace. There is a fine line between pushing your limits and risking yourself, so don’t let the latter happen. If you’re working at a pace you’re already accustomed to, it must mean that you are ready for something new and more. Frequently challenge yourself with new and different ways to improve, for there’s always plenty more room for that. Don’t let yourself sit in one place. Or rather, stick to a specific routine for too long. By spicing things up, your body will have an easier time facing new challenges you might face on the court, or off.

Fore(hand) Play

Ever wonder how you can improve your forehand hits? Well, I’m here to tell you today!

For the most part, your forehand hits rely heavily on the sort of grip that you use. However, by heading into the ball’s direction, with your weight shifted into the spot in which you hit the ball, you extinguish your body rotation. Thus, your forehand will not only look better, but it’ll also improve in feeling, in spite of whatever stroke you do. Focus, and pull your arm back for a longer wind-up, thus giving you more time to accelerate your racket into a better speed and forehand. Also, what about incorporating a topsin to your forehand? This will make the ball dip as it lowers back to the ground, allowing you to get a harder hit.

Finally and most especially, have confidence! Be strong with your hits, and focus. Keep your eyes on that ball!

Self-Myofascial Release: The Guidelines

Self-Myofascial Release (SMR) is a technique that enables fascia to go back to its original state. Not all of us are able to afford the assistance of a masseuse on a regular basis, and that’s where Self-Myofascial Release exercises can come in handy. They only require simple objects such as a foam roller or a tennis ball. Basically, Self-Myofascial Release techniques don’t only improve your flexibility, but they also improve your performance and even help lessen the possibility of injuries.

Here are the guidelines for having an effective SMR session:

1. You have three tools to choose from: a tennis ball, foam roller, or a massage stick. Grab one, then go ahead and use it to apply pressure to areas of the body.

2. Do 10-20 repetitions on each side. Make sure to do so slowly, but surely.

3. If you notice pain in any spot, hold it there for 30-45 seconds until the pain starts to fade away.

4. Proceed to increase the intensity and apply more pressure. Stack legs on the foam roller.

5. From origination to insertion, roll on the entirety of the muscle.

6. Stretch! This will escalate your flexibility.

Reflection: The Importance of Fitness Training

This past Tuesday, I spoke in front of a large group on the importance of fitness training. I was happy to receive the response that I’d gotten, for the audience seemed to not only understand the emphasis I put on the matter, but they also seemed to appreciate and really take it all in.

This is a topic I am extremely passionate about, for I feel that it is completely vital that the message is spread far and wide. To prolong the short lives we have, the only solution is to take care of ourselves as well as we possibly can. And with having good fitness, we do just that. Through good fitness, exercise, and eating healthy, life is better in plenty of ways. By staying fit, the feeling of satisfaction not only lasts for a day, but it lasts for as long you are able to maintain it. When you get there, it won’t be so hard. In fact, once you get the swing of things, with the correct guidance, maintenance will be the least of your worries.

Don’t forget to constantly take care of yourself. Eat healthy, exercise regularly, and most of all, laugh and smile as much as possible! Your emotional health matters just as much as your physical.

Arriving At the Finish Line of Your Goals

It isn’t much of a secret: shedding those pounds you just don’t want is certainly not easy work. However, the more persistent you are when it comes to working on your personal fitness, the easier it’ll get over time.

Stories of successes in weight loss vary from person to person – it all depends on how hard you are willing to work to get the results you so desire. In spite of the differences, though, one thing remains as clear as daylight: it all pays off.

As a fitness trainer, I’ve helped and watched many people triumph through the countless ups and struggle through the many downs of bettering their physiques. I understand, beginnings can be difficult, and often times they’re the most difficult part of the process.

Just think, it’s only the beginning. But once you zoom right past that, you’ll be well on your way to that finish line.

Reflections On A Runner’s Adventure

A few days ago I had the pleasure to speak with a runner named Mark who was training for an upcoming relay race. Two years ago, Mark participated in a 200+ mile relay race through the mountains and coastal shores of New Hampshire. He prepared physically for months to complete the strenuous journey, but nothing could truly prepare him for the hardships that occurred along the way. Reflecting on this, he provided me with three tips…

Don’t underestimate the value of a team. Do you have your own personal team for motivational support? Look to your family and friends!

Get inspired. Do you have a favorite song? Do you love walking through a certain part of town? Enjoy yourself to reap the full benefits of great exercise!

Give your routine a kick-start. Like the tip above, try making your workouts fun! By checking out different activities, you might pick up a fresh favorite!

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