Tuesday, May 31, 2016

5 Lifestyle Changes for Healthy Weight Loss

5 Lifestyle Changes for Healthy Weight Loss

Have you ever wondered...
Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can't you maintain your ideal weight at all times?

If you've tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn't happen with these diets.

Real weight loss comes with lasting, healthy lifestyle changes.

So stop starving yourself, counting calories, or eliminating your favorite food group.

Simply make the following lifestyle changes.

1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.

If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!

2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you're currently getting? Then you may be interested to know that if you're not getting adequate amounts of rest, you're more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you're tired, you won't feel like cooking a healthy meal, and you'll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you've not heard, that is not something you want when trying to shed a few pounds.

3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you're one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don't grab a snack or calorie-filled drinks. Instead, grab a glass of water.

4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you'll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it's more likely to stick, and your body will become slimmer and more toned.

The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.

I'm here to help you meet your fitness and weight loss goals. If you are looking for a personal trainer then fill out the application at this link:https://drjohnheary.wufoo.com/…/are-you-in-need-of-a-perso…/

Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.

Dedicated To Your Success,

Dr. John Heary, CFT, SFN, PFTS, MMACC, CUSC
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
(716) 545-4090
http://www.MaximumFitnessSolutions.com
https://www.facebook.com/maxfitnesssolutions

Thursday, May 26, 2016

5 fitness mistakes to avoid

5 fitness mistakes to avoid

Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? That’s where I come in.

Call or email me today and we will get you started on the exercise program that is right for you.

Dedicated To Your Success,

Wednesday, May 25, 2016

5 Exercise Myths That Keep You Fat

5 Exercise Myths That Keep You Fat

There are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body.

Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear.

1) Exercise on an empty stomach burns more fat.

This theory says that if there's no fuel in your body to burn then you'll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there's a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.

Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.

2) Cardio is more effective for weight loss than weights.

For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

If your goal is weight loss, then make friends with some dumbbells.

3) If you exercise enough, then you can eat anything you want.

This myth makes me cringe, as I've seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.

4) For optimal fat burn, exercise longer at a low intensity.

Wouldn't it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that's because it is too good to be true.

Intensity matters when it comes to getting great results, so challenge yourself.

5) Unless you exercise often, exercise is a waste of time.

I hear this myth in the form of an excuse from people who haven't started an exercise program due to the idea that they won't be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.

Any exercise is better than zero exercise. Contact me today and we will get you set up with an exercise program tailored to your lifestyle.

The sooner that you get started on my results-driven exercise program, the sooner you will be living life in your new, slimmer body.

What are you waiting for?

Dedicated To Your Success,

Tuesday, May 24, 2016

5 Diet Secrets for Flat Abs

5 Diet Secrets for Flat Abs

As much as I love exercise (and you know I do!) exercise alone will not get you a toned stomach.

Your diet is a huge part of the equation.

Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn't have a toned, beach-ready tummy.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.

Diet Secret #1: Don't eat late
This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don't eat late at all. Try these tips...

Brush your teeth right after dinner. Once your teeth are clean, you've put an end to your consumption for the day.
Change things up. If your evening routine revolves around food then find a new routine.
Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Diet Secret #2 Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips...

Drink a big glass of water before each meal. This will make you less likely to overeat.
Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.
Carry water with you throughout the day.

Diet Secret #3: Load up on fiber
Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you'll be eating less and getting lean. Try these tips...

Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal. *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.

Diet Secret #4: Eat fewer carbs
Now I didn't say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips...

Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.
Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.
Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

Diet Secret #5: Only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips...

Fruit is natural candy. When you stop eating refined sugar you'll find fresh fruit to be more sweet and delicious than ever.
Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.
Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.
Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body.

I'm here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with me.

You deserve that fit and attractive body - I can help you get it.

Call or email today to get started.

Dedicated To Your Success,

Monday, May 23, 2016

5 Beach Body Myths (and 3 Steps to Look Amazing)

5 Beach Body Myths (and 3 Steps to Look Amazing)

There's a good chance that you'll find yourself in a bathing suit sometime this month.

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people fall for. Don't waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it's also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

Tip: Don't starve yourself - instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It's so tempting! The commercials make compelling claims about the power of diet pills, but don't fall for it. The 'magic pill' has yet to be discovered (it has been discovered - exercise. It's just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don't pop a pill - instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren't the answer for tight abs. In order to achieve a lean look you'll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as 'diet' or 'weight loss' aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn't need.

Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don't swear off all carbohydrates - instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it's time to go over your beach ready game plan. Here's what you need to know in 3 simple steps:
Step One: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don't buy any more of it. Remember that your beach ready abs depend on what you eat - don't eat junk!

Step Two: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.

This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.

Dedicated To Your Success,
Dr. John Heary, CFT, SFN, PFTS, MMACC, CUSC
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
(716) 545-4090
http://www.MaximumFitnessSolutions.com
https://www.facebook.com/maxfitnesssolutions

Friday, May 20, 2016

4 Ways To Burn More Fat

4 Ways To Burn More Fat

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

The problem: Your muscles have adapted to your routine.
The Solution: It's time to apply the concept of muscle confusion.
Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

Positive strength: lifting the weight.
Static strength: holding weight in a contracted position.
Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.
If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today - I look forward to hearing from you.

Dedicated To Your Success,

Thursday, May 19, 2016

10 Reasons To Hire a Personal Trainer

Are You In Need of a Personal Trainer?

I just created this new video explaining who may need a personal trainer.

I am looking for 5 men and women that want to increase their fitness levels.

If this sounds like you then click on the link and fill out an application:

https://drjohnheary.wufoo.com/forms/are-you-in-need-of-a-personal-trainer/

Powerful program, Powerful results, Simple decision

Everyone who signs up for this program will get a copy of my new book: 21 Laws of Fat Loss

Wednesday, May 18, 2016

4 Self-Motivating Mind Tricks

4 Self-Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
Motivation will tell you to get out of bed for an early workout.
Motivation will nag you to put down the doughnut.
Motivation makes passing on fries a reflex.
Motivation makes a sweat drenched workout exciting.
Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

I want to have more energy to keep up with the kids.
I want to improve my health through weight loss to extend and improve my life.
I want to lose 15 pounds before my vacation.
I want to restore my confidence to wear sleeveless shirts.
I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Call or email me today to get started on the program that will transform your life.

Dedicated To Your Success,

Tuesday, May 17, 2016

4 Tactics for Faster Results

4 Tactics for Faster Results

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.

I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

Positive strength: the motion of lifting the weight.
Static strength: holding weight in a contracted position.
Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.
Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.

Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.

Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.

Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.

Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.

Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.

Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.

Dedicated To Your Success,

Certified Fitranx Instructor
(716) 545-4090
http://www.MaximumFitnessSolutions.com
https://www.facebook.com/maxfitnesssolutions

Thursday, May 12, 2016

Prevent Impulse Eating: Helpful Tips

It’s happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line: you have to eat. Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.

And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.

It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness

The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

· Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)

· Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

· Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!

· Nut butters. Cashew, almond, peanut...find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.

· Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.

· Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.

· Water. You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

· Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.

· Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.

· Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.

· A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.

· Water bottle. You need something to store a lot of water in.

Now do it

You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.

All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

Dedicated To Your Success,

Dr. John Heary, CFT, SFN, PFTS, MMACC, CUSC
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
(716) 545-4090
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