Featured Post
By Jeff Lindstrom On September 4, 2010No Comments
Hey all. I had a great week in Montana with the family and had lots of time to relax, sleep, played 3 rounds of golf, went drift boating on a beautiful river and we rented a big pontoon boat!
I felt quite refreshed when I got back from my trip. It’s always great to get away and give your mind and body a break. The workouts felt quite strong so I was happy about that.
I wanted to say how important it is with fitness to set a realistic goal. We need something that is attainable but challenging. If you can do it in the first week then I would suggest making it a bit more difficult!
It never hurts to have a short, medium and long term goal. Each day, week, month is a step towards your goal if you do things properly. I can assure you that by proper eating is the most important factor in achieving your goal no matter what it is! At the end of the day it’s calories in vs calories out. I educate my clients on the importance of healthy eating, getting plenty of clean water, consistent rest, and some sort of activity every day!
It’s sad to see how sedentary and overweight society is becoming! You look at all the gyms, classes, dvd’s, infomercials out there, you’d think with all of this information at your finger tips we’d have a healthier world!
Now I want to share with you my goal so it creates accountability which I encourage you to do the same. I want to gain 10 pounds before the end of the year! It’s hard for me at this point to put on weight so I figure if I challenge myself to a goal like this it will push me harder in the gym, and force me positively to keep my eating intact.
It will never be perfect but I can assure you that it helps a lot when you have something to shoot for vs working out just because you think you should. Think about how you want to look and feel. Be active because it will make you feel better, have more confidence, energy, better sleeps, less stress. There are so many benefits but be specific!
What kind of jeans do you want to fit in? Can you wear a two piece bikini at the beach? If not, would you like to?
Having a goal and potentially a reward or punishment can keep you on track. Again be realistic but have something in mind that you will either get or lose depending on how you do! You’ll be amazed as to how a treat at a spa, or a trip to mexico will be incentive. On the other hand losing something might be another tactic to motivate you!
We all know that working out and eating healthier would make you feel better. So why is it that people don’t?? Is society too lazy to invest into themselves?? It honestly puzzles me sometimes what priorities people have. You are number one, not number 10.
Make you a priority and all your loved ones around you. I encourage you to take care of yourself and do the things that you enjoy. If you can share it with someone even better!
I find that when we tell people our goals we can create a support system. Not so much people will come down on you but indirectly you know they are supporting you.
I’m heading off to Phoenix for another week off then I will be back to the grind on Monday September 13th! I plan on doing some more videos down the road so please do not hesitate to message me as to what you want to learn. Also what kinds of topics would you like more information on??
Make sure you set some goals and feel free to share them. I want to be able to help you get there!
Recent Posts
By Jeff Lindstrom On August 31, 2010
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Hey all. One of my clients sent me this blog post which I found interesting and wanted to share with you. A while ago I wrote a blog post titled “The Music’s Got Me”. Click here. For those who haven’t seen that post, check it out! I was basically talking about how music can influence us no matter what our moods are. I encourage you to listen to music that makes you happy, energetic or for the sake of fitness, pumped up!
With my recent upgrade in phones to the iphone 4 I’m absolutely loving it. I have the satellite radio app now so I listen to this station while working out! There are tons of stations but I specifically listen to Area 38 which is mostly techno, progressive and trance music. Music can have a powerful and positive influence on your workouts.
Check out this blog post. Click here. Have a great day!
By Jeff Lindstrom On August 26, 2010
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Hey all. I’ve had a great week in Montana with my family. I’ve played two rounds of golf, a day out at Whitefish lake on a pontoon boat where we did some swimming and tubing! Also just hanging out at the lake with my nieces and nephews enjoying the sun!
Now onto the conference! I had the great opportunity to see two of the top fitness leaders in the fitness industry, Paul Chek and Dr Len Kravitz. It was encouraging through their sessions I wasn’t completely lost as to what they were sharing! Ha. Paul Chek has really helped shaped my philosophy as a trainer and how I take care of myself personally inside and outside of the gym. Dr Len Kravitz is a very animated individual who shares with us findings from testings intheir lab down in the States.
Without any particular order I will write some main bullet points from the conference as there was a ton of sessions:
1) Functional Stability is the ability to do an activity without pain or dysfunction
2) People on certain medications are bandaiding their issue and not fixing the problem. . Talk to a Naturopathic Doctor as to what could be the negative influence.
3) Our organs send pain into our muscles!
4) Our little muscles tell our big muscles what to do
5) The exercises that you do should be the medicine and not the disease
6) Make sure you are able to perform the 7 Primal Pattern Movements: Squatting, Lunging, Bending, Pushing, Pulling, Twisting (e.g. throwing), and Single Leg Activities. Note that gait is 85% single leg.
7) Growth hormone has a stimulatory effect on lipolysis and fat metabolism during exercise and recovery.
Higher intensity workouts burn more fat calories
9) Avoid all high glycemic index foods whenever possible to minimize insulin and blood sugar spike. High glycemic foods are only beneficial post strength workout. Otherwise low glycemic foods are best post cardio workout. This encourages your body to use fat as a source of energy as long as sugar (carbohydrates) are available. Google Glycemic Index for food samples.
10) Vary up your cardio workouts. Do not go super hard all the time. However make sure it is comfortable yet challenging!
11) Cardio workouts in the morning are shown to burn the most fat due to 70% glycogen depletion from a nights rest. HOWEVER, this does not mean workout on an empty stomach. Make sure you eat a low glycemic food item prior to workout otherwise you will get dizzy, nauteous and have a unproductive workout. Fat will only burn with energy (f0od) available. Look at eating at least 15-30 minutes before your workout as it takes about 15 minutes to circulate glucose.
12) Go to caloriesperhour.com to get an idea of how many calories you burn. You can also calculate your E.P.O.C (exercise afterburn). For example multiply your workout calories by .15; for example if you did a workout with a approximately 300 calories times 0.15 =45 calories. That is the E.P.O.C or exercise afterburn. Total calories =345. Point being your body still burns calories post workout.
13) Cardiovascular workouts help generate more mitochondria cells which increase our energy and help burn fat and carbohydrate.
14) Stress through improper food sources, lack of sleep, water, financial, relationships etc were talked about. Minimize stress as best you can to bring balance into life. This will improve your health and ability to burn fat. Eat clean foods as much as you can, drink lots of clean water, get regular sleep, and minimize other stressors if possible.
15) Stress leads to disease.
16) Improper lat pull downs behind the neck, bench presses can lead to shoulder problems. Do not push your range of motion to where you are uncomfortable. Everyone has different shoulder mobility. A dumbbell press off the ball would teach you how far your elbows should come down. Once your elbows touch the ball, press the weights back up.
17) 8% of men and 3% of women are physically active! Scary to see how many gyms and fast food restaurants there are in North America and we are almost 60% overweight or obese!
18) Check out www.mercola.com for some great information!
19) Your body is your biology of your psychology.
20) The average person knows 12 exercises and 12 items of food!
21) If the food you eat is dead it sucks the life out of them. Drains energy.
22) Love our body and be present with people and the world.
23) Discover what your dream is and go for it. Start making the right choices to get there.
24) Improved aerobic fitness has many benefits: improved insulin sensitivity, help to manage or prevent diabetes, preserve bone mineral density, reduce CAD risk by up to 50%, help lose and maintain loss of body fat, lower incidence of colon and breast cancer, lower blood pressure if elevated, improve balance and prevent falls, improve cholesterol and triglceride levels.
25) You are what you eat!!
So there you have it. That definitely was not everything but I just wanted to give you some things that they talked about at the conference. Feel free to drop a comment or ask me a questions on something you would like to learn more about. I hope you enjoyed! I will write again later this weekend when I am back from my trip and settled in. Have a great week!
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Jeff Lindstrom is a Certified Personal Trainer for the last 10 years. He's trained 100's of clients over the years and is considered a muscle building and fat burning expert.