Tip #2: Keep Caffeine in Check

Most people love caffeinated beverages (I do too!).  Th problem is most people either over consume them; drink them at the wrong time or both.  Here are some simple tips to maximize the use of caffeine for exercise performance or fat loss as it works for both goals.

• Try to limit consumption to 400-500 mg/day max (The average 8 oz coffee is about 250 mg).
• Try to stop consumption after 1 pm as taking it after this time can have a negative effect on sleep.
• If possible, only have it every couple of days to maximize its effect.
• Have it prior to working out and avoid having it after the workout.
• There are lots of "Pre Workout" drinks on the market, but good quality coffee works well prior to training.
• If you train in a fasted state (i.e. early in the morning) coffee can make a difference in workout energy and fat burn.

Give these tips a try and see if they make a difference.

Another Simple Training Program

The last post I had a simple 2-day training routine that could be  done three days/week.  Here is a similar program that hits more muscle groups than the previous one.  The previous workout trained four movement patterns and this one trains eight.  It goes as follows:

• Day 1:  Squat Exercise/Vertical Pull Exercise
• Day 2:  Knee Flexion Exercise/Horizontal Press Exercise
• Day 3:  Lunge Exercise/Horizontal Pull Exercise
• Day 4:  Hip Hinge Exercise/Vertical Press Exercise

You can do the workout four days/week (i.e. Monday, Wednesday, Friday) or you can do it three days/week with the forth workout done the next week and then repeat.

Enjoy!

Stupid Simple Training Program That Works

Recently a friend of mine did really well in the Life Time Fitness 90-Day Challenge following this resistance training program:

• Day 1:  Barbell Front Squats/Barbell Standing Military Press (Done in an alternating style).
• Day 2:  Barbell Deadlifts/Pull Ups (Done in an alternating style)
• *Every once in a while he threw in Dumbbell Arnold Presses or Rows if he felt like it and time permitted.

He alternated the workouts 3-4 days/week and did light cardio and/or intervals on some of the other days.

It is a good example that sometimes less is more.

Future posts will give more details on workouts like the above.

Tip #1: Participate in a Tranformation Contest

Most people have a goal to look thier best for the summer.  However, they often fall short of thier goal because they lose motivation after a while.  

This year to stay motivated try the Life Time Fitness 60-Day Challenge.  It is $30-35 to enter and there are two divisions:  Weight Loss and Transformation.  

The grand prize for winning each is $10,000.  Even if you don't win the grand prize I have seen people make great changes (Results of 10-20 lbs or 4-6% body fat lost are very realistic) during contests like these as good competition brings out the best in people. 

Give it a try and look and feel your best this summer!

Group Fitness Teaching Schedule (5/9/16-5/15/16)

Here is my Group Fitness Teaching Schedule at Life Time Athletic/Target Center the week of 5/9/16-5/15/16:

• Monday, 5/9 @ 11:45 am:  Total Conditioning (subbing for Heather Corndorf)
• Tuesday, 5/10 @ 12:00 pm:  F.I.T. (Subbing for Michelle LaFrance)
• Tuesday, 5/10 @ 5:30 pm:  Barbell Strength
• Wednesday, 5/11 @ 11:45 am:  Barbell Strength
• Thursday, 5/12 @ 12:00 pm:  C9 Challenge
• Thursday, 5/12 @ 5:30 pm:  Barbell Strength
• Friday, 5/13 @ 11:45 am:  Total Conditioning (subbing for Michelle LaFrance)

Hope to see you in class this week!!!

My Training Goals for 2016

Here are my training goals for 2016:

1. May 28th:  Get back on stage and compete in the Masters (40-49) division at the Natural Minnesota Bodybuilding & Physique show.
2. May 28th:  Place "Top 5" in my division at the Natural Minnesota Bodybuilding & Physique show.
3. June 4th:  Start the Life Time Fitness 60-Day Challenge.
4. August 6th:  Finish the Life Time Fitness 60-Day Challenge.
5. October 22nd:  Compete in the Masters (40-49) division and 40+ Pro Qualifier division at the Northern States Classic Bodybuiling & Physique show and place "Top 5" in both.
6. November 16th:  Get a professional photo shoot done at the Fitness America/Musclemania show at Las Vegas.

In future posts I will write about these in more detail.

Stay tuned!

Expectations for my Personal Training Clients

To ensure my Personal Training clients to get the measurable and meaningful results the are looking for, there are five expectations I have for them.  I go over these with clients before they start training to not only lay down the law initially but to get the best out of them so they are more likely to achieve thier goal.  

These expectations go as follows:

1. Write down a measurable goal with a deadline.  
2. Show up.
3. Challenge yourself daily.
4. Be positive.
5. Stay the course.

When clients follow the above they get better results.

Future posts will go over each in more detail.

Enjoy!