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.

Fitness

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.

 

Fitness

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.

Fitness

Almost Summer!

Summer is almost upon us yet again, friends! As for me, personally, I enjoy being with my family a lot when the season hits. We play plenty of sports to keep us active and going, since summer really only does last for so long. We like to take advantage of the outdoor time before the cold arrives again.

This summer, plan things out. Plan trips. Plan exciting activities you’d never done before, but always wanted to. Plan your exercises, and set some goals for yourself. However, it is summer, so don’t exert too much pressure on yourself. Simply plan to have fun, and make the most out of the time you get. Of course, also plan to be spontaneous! It’s always fun to simply DO things. Try it out.

Fitness

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!

Fitness

Excuses, Excuses

What’s stopping you from getting fit? Working on your fitness? Going outside to have a run, or doing something active?

• Busy? Couldn’t be! There is always time to improve your health. Perhaps you just don’t know it yet. Whether it be at work, at home, in school, or wherever – you can do the simplest things and still be “exercising” or bettering your health.
• Squeeze in exercises throughout the day. Give yourself a few minutes; do some push ups, sit ups, or take the longer route to your car or to your job building. It’s easy. Just don’t be lazy about it.
• It’s spring time, meaning there’s finally plenty of sun to go around and use to your advantage. How about a trip to the beach? You can go swimming, surfing, or play sports or ride bikes with some friends and family.

Don’t be lazy. The time to cut the excuses is now. Don’t hold yourself back from being better; in the long run, you’ll be thanking yourself for taking the initiative to improve and work out. Cut the old, unhealthy habits from your life and make for new, better ones. What are you waiting for? Start today!

Fitness

Fast Foods

What are you eating these days? Better yet, are you eating healthily?

To increase your metabolism, there is definitely a wide selection of foods you can easily buy and eat. Really, it’s almost as easy as one, two, three. So what are you waiting for? Join me as I teach you about some foods that can certainly help cut those pounds, curb your appetite, and

Fitness

Early Bird Gets the Worm

Early to bed, early to rise, folks!!

This week, how about trying to waking up earlier than usual? Kick your day off with some exercises and a healthy breakfast. There’s not a more important meal, after all. Give yourself an energy booster as soon as the day begins. Don’t slack off and oversleep; it isn’t healthy for you, and you’d be wasting precious time you could be spending on something more productive and fun. Eight hours of snoozing is sufficient. If the rest of the day is a busy one, you at least have the energy to conquer whatever may come your way. Give it a shot, and once you get into the swing of regularly working out in the morning, your days will be much better!

Fitness

Ryan Krane for Got Milk? – Mountain Climbers

One of the best activities to keep the body moving and the heart pumping is an exercise called “Mountain Climbers.” See if you can keep up the pace with me!

Fitness

Spring Fever

Spring is here! It’s the time for blooming flowers, animals coming out of hibernation, and a brand new season. Even YOU can change or start to better yourself today. Try something you’ve done before, like a sport you’ve never tried, or a hobby you’ve been meaning to pick up but have been putting it off. Whatever it is, there is an endless stream of possibilities. Put yourself out there by doing something completely unfamiliar. But be careful, for I should warn you to also take care of yourself. Be cautious, but don’t let fear or yourself intimidate you from doing something that you want. Just do it!

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