Tag: #fitness

4 Keys to Break that Plateau

No matter what the reasons may be, hitting a plateau is inevitable. The core of the following steps is consistency. As long as you can be as consistent as possible, typically the results you seek will follow. Over the years there are a few things I question every client when we re-measure and re-evaulate. Hopefully one or a few of the following will help you get back on track to being a healthier, happier you.

1. Check sleep patterns. Ultimately you want to follow your own natural Cyrcadian rhtyhm, which can be taught. Its generally pretty simple. Go to bed when you are tired. When you start doing this you will find it becomes easier and easier to wake up. Eventually the completion of this training will cumulate with being able to wake up naturally. So if you dont get woken up via the pesky alarm clock, you are in the right zone. Getting proper rest can do a number of positive things for the body and mind, including reducing stress hormones, helping your body heal and repair to keeping your inflammation down and immune system optimal.

2. Avoid anything processed. There are a number of reasons for this. For starters, the body was not meant to process chemicals and additives. Packed and processed foods are more expensive than whole foods and are lack the nutrient density that whole foods do. Additionally you will find that the increase in nutrients (micro and phyto mainly) will see you with an increase in energy and mental sharpness. The benefit is greater fat loss.

3. Log it. As simple as it sounds. When you track what you eat, and even track your workouts, you can usually ensure consistent progress, even in small chunks. Ive included some great examples here. Biggest point is to keep it simple. Do that and you should find success!

4. H2O. Get plenty of it. Sure there are lots of formulas that suggest how much you should consume. But bottom line, drink as much as you can. If you can get in a gallon per day you will see energy increase, bowel movements get more consistent and you will get sick less often.

 

Try them, get back on track and let me know how it goes. If you still struggle, feel free to contact me at any time!

To your health!

Kevin


Why the Squat is the KING of exercises

Over the years many debate which exercise is the best exercise to have in your arsenal. Without equal, the Squat is the KING of all exercises. Below, I briefly discuss 10 reasons why (outside of science proving the squat is king).

  1. In the multi-variations that are possible (back, front, split, sumo, and others), squats work every major muscle group in the entire body and on both sides of the body—no other exercise can do this!
  2. Squats are totally free! You already have everything you need to achieve a world-class body sculpting strength and fitness training program. They do this by challenging your heart rate and conditioning.
  3. Squats can be done virtually anywhere—all you need is a few square feet and you’re off to the races.
  4. Squats solve time-constraint issues. Once you’re in the groove, you’ll be able to perform an entire workout in less time than it would take to drive to a gym and change into gym clothes.
  5. Squats have almost no risk of injury. This is especially true as you integrate a number of variations into your routine that challenge, sculpt, and strengthen your entire musculature from multiple angles.
  6. Squats are the key to a sound and healthy heart and a powerful pair of lungs. They integrate both cardio endurance and cardio interval training into one series of exercises.
  7. Squats build lithe, perfectly sculpted muscles from your neck to toes. The result is a sculpted physique that is always proportionate to your body’s natural frame, muscle and bone structure.
  8. Squats are the key to dynamic lifelong weight management, because as they build muscle, they automatically accelerate your body’s fat-burning engines. One pound of muscle burns 30-50 calories a day, in contrast to just 2-6 calories burned by one pound of fat per day. Your muscles thus reset your metabolism, burning fat twenty-four hours a day, seven days a week.
  9. Squats are the foundation of a fitness lifestyle that will keep you young, vibrant, energized, and totally strong for life!
  10. They reinforce your personal willpower and self-determination to do and accomplish great things. They are the ultimate self-fulfilling prophecy for lifelong strength and fitness.

 

 


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