Efficient Workouts During January Part 1: Early AM Workouts

January is the time of the year when many health club members get frustrated trying to workout when gyms are busier than normal because of the New Years rush.

One way to get around this problem is to
schedule your workout first thing in the morning.

In addition to most health clubs being less busy than afternoon/evening times, there are some additional benefits:

• The workout is done before work starts.  You don't have to worry about coming to the gym after a long day of work which reduces stress.
• Members working out first thing in the morning usually have good gym etiquette - they want to get in and out of the club and don't stand around socializing.
• After a person gets used to waking up earlier to train (takes 2-3 weeks to adapt), energy for workouts is usually higher as people should have higher cortisol in the am (high cortisol is good prior to a workout).
• More calories (mainly carbs) can be consumed earlier in the day around your workout (depending on body type) allowing you to taper calories the rest of the day.

Even if you are not a morning person I have had numerous fitness enthusiasts switch to early am workouts because of the above benefits.

The next post will discuss the benefits of working out during lunch hour.

Now is the Time to Set Your 2015 Goals

Most people wait until after the New Year to set their fitness goals.  Instead of waiting, set your goals and create a plan this week so you can get going on your fitness right away on January 1st.

 

When setting your goals include the following:

• Long term goal or goals (2-5 years)
• Yearly goal or goals
• Quarterly goal or goals (3-4/year)
• Monthly goal or goals (12/year)
• Weekly goal or goals
• Daily goal or goals

Taking time to do the above is the first step that most people either don't do.  This is one main reason why most people don't reach thier New Years goals. 

Don't be one of them.

P.S. Merry Christmas!

"No" The Most Powerful Word You Can Use in December

December is the time of the year where people really let thier health and fitness deteriorate.  This makes achieving New Years Resolution goals like fat loss much harder.

A simple way to avoid this trap is by saying the word "No" more often.  This is ESPECIALLY IMPORTANT for mothers.

Mothers are often extra stressed this time of the year because they take on additional commitments they don't have time for.  By simply saying "No" to some of these you will have more time for yourself and will be less stressed as a result.  

An example to use going forward is "No, I cannot help you with that because I have other commitments I need to take care of."  This can go a long way to de-stressing you.

If it is too late and you can't get out of certain commitments already scheduled, make a list of everything you said "Yes" to with good intentions but would have been better of leaving them of your plate in the last year.  In 2015 remember these, when they happened and "Just Say No."

Even though you may think otherwise the world will go on and you will be healthier and happier as a result!

Q & A With Corey: End Holiday Drinking Hangovers

Question:  How can I reduce hangovers from drinking at social events during the holidays?

Answer:  Here are some tips to help you with that.  You don't have to do them all but the more you can do the better.  At the very least do the first two.

1. Have 16-24 oz of water as soon as you get home.  If you can work up to a liter, that is better.
2. Add an electrolyte capsule to the water such as Nuun.
3. Take 2-3 Omega-3 capsules with the water.
4. Take 2-4 Rebound capsules with the water.

Enjoy Thanksgiving this year!

Avoid Thanksgiving Weight Gain This Year

A simple way to avoid Thanksgiving weight gain is to do one or more of the following tips:

1. Eat the Turkey and Green vegetables first.
2. Try to chew 20-30 times with eat bite.
3. Drink 8-16 oz of water right before you eat your meal.
4. Take 3-6 high-quality Omega-3 capsules prior to the meal.

By doing steps 1-2 you won't eat as much because you will get full faster.  

Steps 3-4 will help lower cravings.

Following one or more of these steps will help you avoid gaining weight during this holiday while still being able to enjoy the food that comes with it.  

Enjoy Thanksgiving this year and stay healthy and fit!

A Simple Tip to Avoid Hoilday Weight Gain

Many people gain a few pounds over the holidays.  

I have heard of national news papers doing surveys that say the average American gains 7-8 pounds over the holidays, while published university studies usually show 1-2 pounds gained.  

Either way holiday weight gain is common between Halloween and New Years.

A simple way to avoid this is to get a Metabolic Test done a health club or clinical setting.  Once it is done, focus on spending 80% of your weekly training time within five beats above or below your Aerobic Base heart rate.

I have found performing cardio at this heart rate during the holiday season reduces cravings making it easier to say "No Thanks" when people offer you cookies, crackers or chips.

Eating less processed carbs leads to less weight gain or even weight loss which is a good thing over the holidays.

Strictly Strength Workout 10/30/14

Here is the workout from the Strictly Strength class done at Eden Prarie Athletic Club on October 30th.  This workout featured Tri-Sets (Three exercises in a row for the same muscle group).  Since this is a group fitness class I do three upper body exercises done consecutively followed by three lower body exercises for a six exercise circuit.

The workout is below.  Do each exercise for 15-20 reps for 2-3 sets.  For video descriptions for most of the exercises go to my YouTube Channel.

-A:  Dynamic Warm-Up/Movement Prep

-B1:  Push-Ups
-B2:  Flat Dumbbell Flyes
-B3:  Flat Dumbbell Chest Press
-B4:  Dumbbell Front Squat
-B5:  Single-Leg Squat
-B6:  Resist-A-Band Squat

-C1:  1-Arm Dumbbell Row
-C2:  Lying Flutter
-C3:  Seated Resist-A-Band Rows
-C4:  Figure-8 Band Standing Leg Curl
-C5:  Dumbbell RDL
-C6:  Single Leg RDL

-D1:  Dumbbell Hammer Curl
-D2:  Resist-A-Band Biceps Curl
-D3:  Dumbbell Biceps Curl
-D4:  Lying Dumbbell Skull Crushers
-D5:  Overhead Dumbbell Triceps Extensions
-D6:  Dumbbell Kickbacks

-E1:  Abdominal Crunch
-E2:  Abdominal Rotational Crunch

Enjoy the workout.