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Category Archives: Fat Loss

  No one wants to spend their free time during these warm San Diego summers missing out on all the fun. If you want to let loose every once and a while without the expense of blowing all your training out the window, then listen up. This article is going to give you tips, tricks, and need-to-knows in order for you to still perform in the gym — even after you’ve chosen beer as your cheat-day treat.

This article is also going to educate you on a few facts and regulations that are in place to keep you and your friends safe, and your health in good standing for years to come.

Lastly, this article will answer these three questions:

  • 1. Why is waiting to drink alcohol after 21 years not only legal, but smart for my mental health?
  • 2. What foods will help me recover after a night of drinking?
  • 3.How soon can I start training hard again after a night of drinking?

1.)Why is waiting to drink after twenty-one years of age smart for my mental health?

Although we live in a culture where it is acceptable to drink, there are a few things you must keep in mind. The first of which is to make sure you are 21 years of age or older before you drink alcohol. Yes, we know — this is where you stop reading this article because we sound like your parents. But, there is research that says drinking under the age of twenty-one is bad for your brain development — and ultimately bad for your mental health!!!!

 

According to the Center for Disease Control and Prevention, “one in six US adults binge drinks about four times a month, consuming about seven drinks per binge.” The CDCP also reported that Binge drinking is most common among younger adults aged 18–34 years old, and most common in men. Drinking alcohol prior to age twenty-one could potentially have lasting effects on your body and create health problems in the future. This is because the human body is not done developing until roughly age…twenty-one.

  Yes! This is ironically the same number! Alcohol slows the growth process by which your brain develops.Simultaneously, underage drinking predisposes you to other health issues, like liver damage. Your liver is one of the main filtration systems in your body; it detoxifies your blood and metabolizes drugs. Alcohol is considered a drug or toxin. Your liver also aids in blood clotting and the breaking down of fats. As we already know, fats are essential for us to live a healthy life. Needless to say, underage drinking is not cool, it is not good for your brain and mental health, and it is not good for your physical health.

I’m hopeful that we have established that it is not wise to drink under the age of twenty-one. However, if you are older than twenty-one and go drinking, these next two paragraphs will help you recover faster and help reduce the risk of potential injury.

2.) What foods will help me recover after a night of drinking?

Alcohol can interfere with many aspects of the recovery process. To recover properly after exercise, it is important to replenish glycogen. Glycogen by definition is a substance deposited in bodily tissues as a store of carbohydrates. Glycogen stimulates muscle protein synthesis (MPS), which is the process in building muscle. Glycogen is the energy your body gets from digesting food. Some real life foods that metabolize alcohol quickly are: whole wheat toast, oatmeal, rice, and pancakes. Taking in foods that contain higher amounts of protein will help as well. For example: meat products or beans will help slow the break-down of your muscles after a night of drinking.

  Dehydration is also one of the reoccurring issues that are present in most people with a “hang-over”. Fluid intake has a strong effect on cognitive function and mood. This is because fluid makes-up over 70% of your body. In order to avoid these symptoms, you must replenish fluids and properly hydrate after vigorous exercise. Much like exercise, it is also important to maintain your fluid balance during or after ingesting alcohol — as alcohol is a natural diuretic. 

 

A diuretic is something that makes you secrete more urine output, inadvertently causing dehydration. Whether its exercise or alcohol, both situations deplete your body’s fluid levels. When your body excretes fluids via urine, it is also getting rid of electrolytes. Meaning, you aren’t just losing water.

  Electrolytes play a very important role in nerve function for your body, as well as maintaining your electrical balance within the blood and helping to transport things where they need to go. Without proper nerve function, the messages between your brain and body will not be received or sent efficiently. This is what causes motor function issues. And, if you’re going to lift heavy weights or compete in a race soon after a night of drinking, you need your motor functions firing optimally! Along with the above mentioned foods and drinking lots of water, I recommend electrolyte drinks such as Pedialyte and Gatorade.

 

Before we answer our final question, it is important to note that if you’re trying to make “gains” while drinking, please be aware that there are no real nutritional benefits to consuming alcohol. Alcohol is what some call “empty calories”. Empty calories or excess calories are energy ingested that have no real nutritional benefit for your body. Some drinks have more calories than others. For example, beer or drinks high in sugar are usually much higher in calories than straight liquor like vodka. People who drink often tend to gain weight and put on excess fat on their bodies because of the consumption of the extra calories — on top of their daily diet. The food and number of calories you put into your body are important in order to give yourself the right amount of energy required for your daily tasks.

Lastly, a common question I get asked often is: If I do drink, how long will it take until I can train/perform efficiently again? 

3.) How soon can I start training hard again after a night of drinking?

The answer is: at least 48 hours. It takes roughly 48 hours for alcohol to leave your system and be filtered out, and for you to fully replenish anything that has been lost. Everyone is different, therefore, depending on how much you drink and how your body reacts, it could take longer. The best thing to do is a “flush” workout before you begin training intensely again. A “flush” workout consists of drinking a lot of water, foam rolling to open and release tight muscles, followed by a 30-40 minute low-impact cardio workout that brings your heart rate up to 75% of your MHR (maximum heart rate). This should be followed by 15-20 minutes of static stretching in which you hold each stretch for a minute or more. A smart thing to do is perform TWO flush workouts before you begin vigorous training again; this way your muscles and tendons are recovered, rehydrated, and flexible enough to handle a substantial load.

 

If you need help with proper program design or nutritional guidance, I would be pleased to meet with you in person. Give me a call today and set up an appointment; I can make your fitness goals a reality sooner than you think!

If you have any further questions or need that next level of help to really unlock your body and get into your best possible shape, reach out to an Iron Orr Trainer! You can text us or book an appointment. See you all in the gym!

With so many diets denying grains such as gluten free, paleo, and the latest, keto inspires the question, why?  What’s the connection in this Venn Diagram of diets?  So we followed the food…all the way to the gut and how it behaves.

When we look to the gut, we find an interesting relationship between lectins, gut flora, and the gut lining.  Read with us as we explore our gut!

What are Lectins and why should you care?

Lectins are a type of protein that bind to cell membranes and can breakdown endothelial cells. Endothelial cells have very thin cell membranes and for this specific conversation, line the wall of your stomach. When your body breaks down food, the nutrients are absorbed in that very thin lining of endothelial cells. If your diet doesn’t consist of very high amounts of lectins, your body can repair these micro holes relatively quickly. However, when foods with high levels of lectins are eaten in large quantities and consistently, bigger holes in the GI lining can form, and your body doesn’t have enough time to repair these holes before the next onslaught/meal comes. This is where the gut becomes “leaky”. These holes allow endotoxins (microscopic pieces of feces) to get into the blood stream. When the gut lining is damaged without recovery, our bodies have problems also absorbing important nutrients, vitamins, and minerals. If too many lectins are consumed and there is too much damage to the GI lining at once, you will probably experience a GI evacuation, which is: vomiting, cramping, and/or diarrhea.

Let’s go back to these endotoxins that get through the breaks in the gut wall. Endotoxins can ultimately reach the brain — creating brain fog, depression, anxiety, fatigue, sleeplessness, and create joint paint. If endotoxins reach your skin they can create acne, rashes, and a myriad of inflammatory conditions like psoriasis and eczema. In an extreme situation, if too many endotoxins get into the blood stream your body can go into sepsis.

According to Harvard Medical School, “some studies show that leaky gut may be associated with other autoimmune diseases (lupus, type 1 diabetes, multiple sclerosis), chronic fatigue syndrome, fibromyalgia, arthritis, allergies, asthma, acne, OBESITY, and even mental illness.” Additionally, in the International Journal of Molecular Sciences, August 2018, “The Perturbance of Microbiome and Gut-Brain Axis in Autism Spectrum Disorders” describes in detail the disruption of the microbiome (gut bacteria) and the correlation to autism.

Interestingly, some experts recognize the correlation between the top 8 allergens and the fact they contain some of the highest amounts of lectins (including: dairy, egg, wheat, soy, peanuts, tree nuts, fish, shellfish).

So now that we know we need to avoid and have in limited quantities, where do you find lectins?

  • Pasta Rice
  • Potatoes
  • Potato chips
  • Milk
  • Bread
  • Tortillas
  • Pastries
  • Flour
  • Crackers
  • Cookies
  • Cereal
  • Non-Southern European Cow’s Milk Products (these contain casein A-1)
  • Yogurt (including Greek yogurt)
  • Ice cream
  • Frozen yogurt
  • Cheese Ricotta
  • Cottage cheese
  • Sugar
  • Agave
  • Sweet One (Acesulfame K)
  • Splenda (Sucralose)
  • NutraSweet (Aspartame)
  • Sweet’n Low (Saccharin)
  • Diet drinks
  • Maltodextrin
  • Peas
  • Sugar snap peas
  • Legumes*
  • Green beans
  • Chickpeas* (including hummus)
  • Soy
  • Tofu
  • Edamame
  • Soy protein
  • Textured vegetable protein [TVP]
  • Pea protein
  • All beans, including sprouts All lentils
  • *Vegans and vegetarians can have these legumes only if they are properly prepared in a pressure cooker.
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Squashes (any kind)
  • Melons (any kind)
  • Eggplant
  • Tomatoes
  • Bell peppers
  • Chili peppers
  • Goji berries
  • Sunflower
  • Chia
  • Peanuts
  • Cashews
  • Soy
  • Grape seed
  • Corn
  • Peanut
  • Cottonseed
  • Safflower
  • Sunflower
  • “Partially hydrogenated” Vegetable
  • Canola
  • Kefir Grains
  • Sprouted Grains
  • Pseudo-Grains,and Grasses
  • Wheat (pressure cooking does not remove lectins from any form of wheat)
  • Einkorn wheat
  • Kamut
  • Oats (cannot pressure cook)
  • Quinoa Rye (cannot pressure cook)
  • Bulgur White rice
  • Brown rice
  • Wild rice
  • Barley (cannot pressure cook)
  • Buckwheat
  • Kashi
  • Spelt
  • Corn
  • Corn products
  • Cornstarch
  • Corn syrup
  • Popcorn
  • Wheatgrass
  • Barley grass

Are there foods with protective qualities or can neutralize lectins?

Because lectins are so widely distributed in foods we consume on a daily basis, you may find your current health may warrant a reduction in your consumption or try to reduce the amount by soaking, fermenting, sprouting and/or cooking.  You can also add baking soda to soaking legumes to help in decreasing lectin levels.   Unfortunately, lectins are resistant to dry heat so baking doesn’t decrease affect on the gut lining.

 

What foods can I eat if I want my gut to stay healthy and intact?

The majority of your plate should have leafy green or cruciferous vegetables such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts and good fats like olive oil, avocados, grass fed ghee, coconut oil, walnut oil, macadamia nut oil.

 

In a smaller portion, avocados, paleo wraps with coconut flour, green plantains, green bananas, cassava, sweet potatoes or yams, rutabagas, parsnips, taro root, turnips, jicama, green mango, green papaya just to show you have some options in starches.

 

Climbing higher on the pyramid of foods in smaller amounts berries, avocados, poultry, wild seafood.

 

In moderation, Southern European Cow milk and cheese, A2 milk, goat, sheep & buffalo milks and cheeses, along with red wine, champagne, dark spirits.

 

Finally, in very limited quantities of 1-2 per week, grass feed beef.

How to Repair the Gut?

Immediate Help

In terms of repairing the gut, zinc L-carnosine is a mucosal protectant. Here in the U.S. it’s a supplement, but in Japan it requires a prescription for the treatment of gastric ulcers. Clinical studies have also shown its efficacy for oral mucositis, esophagitis, proctitis, taste alteration and dermatitis during and after radiotherapy. Its mechanism of action is that is can remain in the stomach without rapid dissociation and adhere specifically to ulcerous lesions, after which L-carnosine and zinc are released to heal the ulcer. It has been shown to stimulate mucus production and to maintain the integrity of the gastric mucosal barrier. It maintains homeostasis of the gastric mucosa by prostaglandin-independent cytoprotective effects due to anti-oxidative membrane stabilizing actions, and it promotes the repair of damaged tissues by wound healing action.

 

With a long history of more than 20 years of clinical use in Japan, zinc l-carnosine has recently become available in Italy for the treatment of any condition that requires a mucosal protection and mucosal repair within the gastrointestinal tract, including GERD.

 

Bottom line, if you’re struggling with weight loss or have any of the aforementioned ailments like painful joints, skin conditions, fatigue or depression, gastrointestinal conditions like GERD, Crone’s Disease, Celiac, eliminating the quantity of lectins you consume may help you live a more active, less painful and more enjoyable life.

If you can see that you will have a tough time incorporating a new lifestyle decreasing your lectin intake and actualizing your body image goals, we can help. Our trainers are exceptional at creating the most efficient and straight pathway to your goals. We have over 100 Google 5 Star Reviews and over 75 Yelp 5 Star Reviews because we care about you to do our very best!

]Ingredients:

-1 cup whole wheat couscous

-1/4 cup dried apricots, chopped (or golden raisins)

-2 tablespoons olive oil

-1/2 cup 2-percent plain Greek yogurt

-1 tablespoon prepared hummus

-2 tablespoons chopped fresh mint or dill

-Kosher salt

-1 1/4 pounds medium shrimp, peeled and deveined, tails removed

-1 cup cherry tomatoes, halved

-1/4 to 1/2 teaspoon hot paprika

-Juice of 1/2 lemon

Directions:
1.Preheat your broiler to high and combine 1 tablespoon of olive oil, apricots, and couscous in a bowl. Add 1 ¼ cup of boiling water to bowl, cover, and set aside until all the water has been absorbed and the couscous is tender.
2.Combine yogurt, hummus, mint, and 1-2 tablespoons of water in another bowl. Mix together, season with salt, and set aside.
3.In a bowl toss shrimp, tomatoes, and paprika with 1 tablespoon olive oil. Spread it out on a prepared baking sheet and cook it in the oven until the shrimp is opaque and cooked through. Drizzle with lemon juice after shrimp is done cooking.
4.Fluff your cooked couscous with a fork. Be careful not to over fluff. Scrape off any remaining juices from the baking sheet into your yogurt sauce.
5.Serve shrimp over couscous and the sauce either drizzled over or on the side.
6.ENJOY!

This recipe was previously featured on the Food Network.

Ready to see something seriously impressive? Check out our latest Client of the Week, Nick! This guy is strong💪 Since August, he went from having never worked out to having:

  • ✓ GAINED 26LBS LEAN MUSCLE📈
  • ✓ BENCH PR: 195×2💪
  • ✓ SQUAT PR: 245×1🏋️‍♂️
  • ✓ 45lb weighted dips | 45lb weighted pull ups

Hear from his trainer Brett💬
“Phenomenal attention to detail, Nick has committed 110% to the program we have created for him and it has paid off in spades. Focused and disciplined, hardwork is Nick’s middle name.

HIGH INTENSITY INTERVAL TRAINING

High Intensity Interval Training (HIIT)

What is the off-day workout you can do on your own, doesn’t take a lot of time, and will burn calories fast? HIIT (High Intensity Interval Training), is a form of interval training alternating between short periods of intense anaerobic exercise and short recovery periods.

Why HIIT:

  1. Burns a lot of calories in a short period of time
  2. Heightens your metabolic rate
  3. Helps lose fat
  4. Can improve oxygen consumption

 

Warm up:

• 5 min walk

• 5 min jog

Phase 1 (5-10 min… choose your effort level)

• 15 seconds on …15 seconds off (sprint pace)

• Or 20 seconds on … 10 seconds off (sprint pace)

• Choose either phase 2 or 3… or do both if you’re really looking to burn

Phase 2: Choose 5 exercises… 2-3 sets

• Planks (1 min on.. 1 min off)

• Russian Twists (30 seconds on … 15 seconds off)

• Leg raises (20 reps)

• Cockroaches (20 reps)

• Supermans (10-20 reps)

• Mountain Climbers (30 seconds on…30 seconds off)

• Inchworms (5-10 reps)

Phase 3: Choose 5… 2-3 sets

• Burpees (1 min on… 1 min off)

• Push-ups (30 seconds on… 15 seconds off)

• Mountain Climbers (30 sec on… 30 sec off)

• Squat jumps (20 reps) *

• Skaters (30 sec on … 30 sec off)

• Reverse lunges (15 each leg) *

• Side lunges (10 each leg) *

• Donkey kicks (10 reps)

*option to add weight

*KEEP IN MIND* you can add more strength exercises or sub running based cardio for a bike.. This workout was made specifically for those who don’t have access to equipment.

These workouts are great to do on your own, however, every workout program should begin with professional guidance. The best HITT workout results coincide with professional 1:1 training during the week to dial in exactly what your body needs workout-wise and nutrition based. We are experts at creating a personalized workout based on your body type, and a tailored nutrition plan. 

For more information about personal training, click here.

Six Simple Steps to Your Healthier Diet: An 80/20 Rule

You can’t outwork a bad diet! No matter how hard you work in the gym during the week, if you are fueling your body with excessive calories and unhealthy foods, you will never see success. Weight loss is 80% nutrition and 20% gym time. Unfortunately, mastering a healthy diet is not as simple as swapping out cheesecake for more vegetables. Adopting healthy eating habits is the driving force that will promote weight loss, increase your metabolism, and provide your body with the fuel necessary to enhance your energy and performance – both in and out of the gym. The changes may feel hard at first, but one day you’ll wake up and realize that you have truly adapted to a healthier diet!

 

Ready to get started?! Here are the six simple tips that you can begin to incorporate into your daily routine:

1

Eat Breakfast!

If you are one of the many people that skip breakfast, please STOP! Breakfast is one of the most important meals of the day, especially on mornings that you are working out. Try and avoid simple-carbohydrate breakfasts like processed cereals or bagels, as these are quickly digested and will not make you feel full for very long. Focus on a protein-rich and high-fiber breakfast such as oatmeal and hardboiled eggs, nonfat greek yogurt with chia seeds and berries, or a whole-grain protein pancake topped with peanut butter instead of syrup.

2

Measure Your Food

Portion control is one of the hardest challenges when tackling healthier eating habits. Many of us don’t realize that most restaurant portions are double or even triple what we should actually be eating! When cooking at home, use a kitchen scale for your meat and grains. Use measuring cups and spoons when preparing your meal or snacks and read the serving size on all packaged foods. It may take your stomach some time to adjust to the new portion sizes, but trust me: over time your body will get used to the changes!

3

Carbohydrates are Your Friend!

Carbohydrates have a bad rap, but in reality, your body uses carbs as its main source of energy. Your diet should consist of 45-65% carbohydrates each day. But not all carbs are fit for a healthy diet; avoid processed, high-sugar foods and incorporate more whole grains, fruits, vegetables, and beans into your diet. If you are unsure of where to start when taking the first steps towards a healthier diet, begin with simple swaps such as purchasing whole grain breads, pastas, and rice instead of white. Try making your own granola or muesli at home instead of purchasing processed cereals. Substitute fruit when craving something sweet and pair with a small piece of dark chocolate. It sounds impossible at first, but over time your body will stop craving sugar like it does now!

4

Eat the Right Amount of Protein

While everybody is different when it comes to exact amounts of protein intake, the baseline for adults is about 0.8 grams of protein per day per kilogram of bodyweight (about 0.4g per pound of bodyweight). Most Americans eat much more protein than needed. Typically, a serving size for females should be around 3 ounces and males around 5 ounces. Focus on eating lean meats such as turkey and chicken, eat more fish, and limit red meat to 1-2 times per week.

5

Taste The Rainbow!

Eat as many fruits and vegetables as you can! Fruits and veggies are loaded with vitamins and minerals that our bodies require to function daily. Try to eat a wide variety of different fruits and vegetables of all colors; literally taste the rainbow! Avoid dried fruits as much as possible (especially those with added sugars) and pair fruit with a protein or fat such as nuts or cheese to slow the digestion process down.

6

It’s All About Balance!

Remember when I mentioned that weight loss is 80% nutrition and 20% gym? This 80/20 rule also applies to lifestyle. Make mindful, health-conscious decisions 80% of the time and live it up for the rest! Life is meant to be enjoyed! Have that piece of cake on your birthday, drink that glass of rosé wine (or three!), enjoy a hot dog at the Padres game! Just be aware of those choices and be ready to get back to proper nutrition and exercise the following day.

Need more guidance and motivation to start your healthier diet? Contact Iron Orr Fitness!

 

Let’s work together towards healthier eating, a healthier lifestyle, and a healthier you!

Jump Higher, Run Faster: Phase 1

FIRE

If you want to accelerate quickly, jump higher, run faster, or build explosive power and speed, the regular gym routine just won’t cut it. To fully tap into your athletic potential, all your muscles must be trained to fire quickly and in harmony.Check out the first the first blog of this series or start the book Jump Attack by Tim S. Grover for more context before starting phase 1; these will give you the information you need to understand where FIRE fits into the workout plan and to the blog series as a whole. But if you’re ready to get started TODAY, read through this post to understand the 3 goals of Phase 1, FIRE. At the end you’ll find the first workout plan!

 

Ready to get started?! Let’s JUMP into Phase 1

 

Or, go straight to the workout plan→

PHASE 1

During the first phase, you will be preparing your muscles to fire during athletic movements AND they will feel like they are on fire because you will be performing a lot of “holds” (starting to get where the name of this phase comes from?).

During the 3 weeks of this phase, because of the structure of the plan you will be elongating your muscles and teaching them to fire in the correct sequence. It also prepares your ligaments and tendons for high-impact exercise, which will be in the next 2 phases. These exercises prepare you to jump properly, with your WHOLE body and with power and balance.

The reason these exercises are so effective at building explosive power compared to your regular gym routine is because they are performed in a very specific sequence, which must be followed in order! Each sequence has 3 parts:

1)a pre-exhaustion move to fatigue certain muscles and loosen the hips
2)a combination of different muscular contractions and plyometric moves and,
3)a stretch

No matter what, DO NOT skip any of these phases, or any of the exercises in each phase. While one may look cooler or more fun than the other, or it may seem tedious to do some of the exercises, each phase/exercise is in a specific order so

A)you do not hurt yourself
B)you get the maximum benefit from the plan and,
C)you work WITH your body instead of AGAINST it

1

Pre-Exhaustion

Just remember as you go through this, if you skip anything you will not get the results you want. To target certain muscles, it is better to isolate them by pre-exhausting them, so they must work harder during the exercises that follow. For example, after sitting for a long time (aka a day at work) it’s hard to activate the glutes and work them for explosiveness, so we will pre-exhaust those first. By pre-exhausting the glutes, you will be able to activate them during the exercises and the primary muscles of the jump (quads/hamstrings) will work even harder during the exercises.

The now activated glutes will also be working to full capacity during the exercise, as opposed to an underactive glute which will not get the full benefit from the workout. Since explosive glutes are crucial to athletic movements, you will be doing exercises that isolate them before almost every sequence. Get used to doing a lot of glute bridges and fire hydrants! After your 1000th glute bridge in this phase, you’re probably going to ask, “why another one?” The reason is simple; it strengthens your glutes and loosens your hips. Every time you jump or run, your hip flexors tighten up. Guess what else tightens hip flexors? Sitting at a desk for 8 hours a day. Doing all these exercises will continue to keep your hips flexible and explosive.

2

Combination Exercises

After the pre-exhausting, you will notice almost every sequence has a combination of 2 specific exercises, one using weights and one using jumps. They are in a combination because together they train your muscles to get stronger, and they teach your muscles what they’re getting stronger for. For example, when you just squat what do you train your body to get better at? Squatting! When you pair a squat with a plyometric exercise, the muscles you just trained also learn what they’re supposed to do.

This will also teach your body to make not just 1 big vertical jump, instead it teaches your body to make multiple explosive jumps in any direction at any time. It helps remove the “thud” from your landings, and instead helps your jumps be more like a bouncy ball where you can rebound immediately every time. Just remember that EVERY muscle in your body is important to achieve this, not just your leg muscles.

3

Stretching

The sequence will then finish with a stretch. According to Grover, each stretch should be held for 1 rep of 30 seconds. I have found great results from holding each stretch for 5 second intervals, with short pauses in between, all the way up to 30 seconds. The stretch works to help your muscles further elongate, which in turn helps them behave like nice, long rubber bands.

We want to make your muscles behave like long rubber bands because it will allow them to create much more explosive movements! Think about when you snap a rubber band. If you only pull it a little bit (or short) you will get a small snap. If you pull it far (or long) you will get a loud, big snap. Long muscles create a big explosive movement, whereas short muscles create a smaller, less explosive movement.

THE WORKOUT

Below are listed JUST 1 of the 5 sequences of the FIRE phase, as well as the Total Body workout. The 5 sequences/Total Body workout are done for 3 weeks, with 4 workout days per week. Sequences 1-5 are completed Monday/Thursday, the Total Body workout Tuesday/Friday. Wednesdays and weekends are rest/recovery days. When I have done this workout plan, I have taken Wednesday as a rest/recovery day but did some sort of easy cardio on the weekend (beach run with dog, short hike, walk, etc.).

I advise seeking professional advice before starting this plan from a trainer or strength coach, where you will learn what you should be looking for and feeling throughout each exercise. Even if you get the book, that doesn’t give you the knowledge to know if you’re doing everything right. Your trainer will also be able to advise if you should be resting for all rest days in the plan or getting in an extra workout on the weekend. Let me know if you get the book Jump Attack next time you’re at Iron Orr Fitness and I will be more than happy to help you with a few of the sequences! Keep an eye out for the next phase of the plan, FORCE in my next blog!

SEQUENCE 1 (Monday & Thursday)

Pre-exhaust circuit

perform first, do only 1 set

▢ Fire Hydrants 1 x 10 reps each
▢ Kickbacks 1 x 10 reps each
▢ Circles 1 x 10 reps each way

Combo 1

alternate sets of holds and pumps. The pumps are done immediately after the holds with minimal rest. Rest up to 2 minutes between sets. Repeat 3 times before stretch.

▢ Tiptoe Squat Hold x 3 sets
▢ Tiptoe Squat Pump x 3 sets

Week 1: 60 seconds hold, then 15 reps pump
Week 2: 90 seconds hold, then 10 reps pump
Week 3: 120 seconds hold, then 5 reps pump

Stretch

Can be done in 1 set, or 6 sets of 5 seconds 

▢ Hip Flexor Stretch x 30 seconds

TOTAL BODY WORKOUT (Tuesday & Friday)

Note: The total body workouts are not done in sequences, just combos. No pre-exhaustion circuit or stretch after. Each combo is done for 3 sets.

Week 1 hold for 30 seconds. Week 2 hold for 60 seconds. Week 3 hold for 90 seconds.

Combo 1: 3 sets

▢ Push Up Hold
▢ Pull Up Hold

Combo 2: 3 sets

▢ Overhead Hold
▢ Bicep Hold

Combo 3: 3 sets

▢ Triceps Push Up Hold
▢ Frog Plank Hold

Combo 4: 3 sets

▢ Side Plank Hold

Remember, the entire program is comprised of 5 sequences, not just 1! Check out Jump Attack by Tim Grover or reach out to Mark by clicking his name below for the complete the program.

 

Ready to Start YOUR Fire Phase with a Professional Personal Trainer?

5 Healthy Tips You Can Actually Follow This Holiday Season!

Happy Holidays!!!

Tired of feeling restricted by holiday health and fitness tips?

Well guess what? These tips are actually doable and won’t restrict your fun!

 

With all of the parties, events, sugary treats and festive eats, this time of year can be difficult to stay on track with your health and fitness goals. I’m sure many of you are like “What should I do when I go to holiday parties?”, and feeling worried about it messing up your health and fitness goals. All of us should indulge in some festive holiday cheer (it’s time to celebrate, after all!), but it’s important to be mindful of your food and drink choices and keep exercise as a top priority. Here are a few reasonable healthy tips (that you can actually do!) to guide you through the holiday season. Enjoy yourself, have fun, and still feel guilt-free the next day!

If You’re Not Eating, You’re Cheating (Yourself)!

Don’t skip meals!! It’s a common mistake to skip breakfast and lunch to so that we can have a huge dinner. This leads to overeating and can create feelings of guilt for eating so much at one time. Instead, eat a couple small healthy meals throughout your day to keep metabolism spiked before your big dinner. That way you’ll end up eating less than if you starved all day, while still enjoying the meal just as much! (and feeling less “hangry” throughout the day)

Pick up a New Boyfriend, Not Another Cookie!

If you’re at a party with a big table of food, stand across the room away from the food table so you aren’t tempted to mindlessly snack while socializing. Then only go to the table of food when you consciously want some! (expert-tip: use small plates for both appetizers and main courses to mentally cut down on portion sizes.)

When it Comes to Getting Boozy, be Choosy!

If you don’t really love sugar cookies or eggnog, why are you drinking eggnog and eating cookies at the party?! Just because something is in front of you doesn’t mean you have to eat or drink it. Only have it if you truly like it! Also try to avoid high calorie/high sugar holiday cocktails. Instead, opt for a vodka soda or a glass of champagne with a few raspberries. (to turn it up a notch: switch up each alcoholic beverage with a glass of water to help mitigate a hangover the next day!)

Burn It to Earn It!

Make exercise a priority every day. Stay on top of your workout plan and make sure to push yourself extra hard the day of or the day after a big event. It’s more fun to indulge when you’ve already put in your work for the day!

Okay, so maybe you can’t hit the gym as hard as you’d like, or maybe you don’t even have access to a gym, no problem!Get in quick workout without any equipment by making your own circuit with 3-5 exercises. Too full to move around that much? Get in a 30 minute walk sometime during the day. You don’t even need to walk briskly, just get moving!

Get Elfed Up and Enjoy Yourself

This time of year is meant for parties, family, and fun. Indulge a little and enjoy your holidays! Just keep your goals in mind and stay on plan as best as you can. Don’t guilt yourself if you overeat or have a few too many cocktails, a little bit of indulgence every once and a while is good for the soul. Just keep moving forward towards a better and healthier you!

How will you follow these tips this holiday season? Give them a try and let us know how it goes! Start building momentum going into 2019 towards your healthiest, fittest, and happiest year ever. If you have any questions about planning your holidays or anything else to help you become your best, reach out today!

These results are ridiculous!! 🙌 Check out our latest Client of the Week, LiHao. Over a steady and consistent 9 months, LiHao has:

  • 🔻LOST 28LBS!🔻
  • ✓ SQUAT PR: 275×4🏋️‍♂️
  • ✓ BENCH PR: 165×4💪
  • ✓ and can do a 1-minute plank with 45lbs on his back!

Consistency is key!🔑 Amazing results don’t happen overnight, but if by most every night you’ve done something that day to work towards your goal, then the amazing results will come. And by building muscle while losing fat, LiHao is setting himself up for lasting results!
💬A few words from his trainer Chelsey: “LiHao is an incredibly hard worker who is always ready to push new limits. He comes to the gym ready to workout every day and follows through with off day workouts and his nutrition plan. He is a fantastic client to train!”

One of the most critical parts of your success in the gym happens before you even pick up a weight. The “warm up” is an age old debate that has been around since Arnold Schwarzenegger was a baby, so why are people still unclear of the benefits? Why is warming up important and what is the proper way to prep your body for your workout? Letʼs break it down so you can enlighten your friends next time they walk into the gym to start lifting without any prep.

The Warm Up Break Down:

  • 1. Injury Prevention
  • 2. Optimal Performance
  • 3. Mental Preparation
  • 4. How do I warm up?

1. Injury Prevention

The #1 secret to getting in shape is being able to stay consistent in the gym. For this reason, you MUST stay healthy in order to get results. This is why the warm up is so important and should never be overlooked before your workout.

In the Journal of Sports Science and Medicine, various studies indicate that “The potential for reduced injury rates may be greater if the type of warm-up relates directly to the activity subsequently undertaken, and where the participants are of similar ages. The warm-up should be sport-/activity-specific and tailored to the age of your client/group.”

Out of the hundreds and thousands of experiments done through the years, one common denominator reigns true:a warm up can significantly reduce your change of being injured. All it takes is 10 minutes prior to your workout to prep your body for optimal performance and injury prevention. Donʼt be that guy/girl who comes in the gym and immediately starts benching 225lbs. Take the time to get your body ready and keep yourself safe. Remember that you are developing habits. You want to develop the correct habits, and warming up before exercise is a habit that is paramount to the success of your goals!.

2. Optimal Performance

Not only does a warm up prevent physical injury in the gym, it also increases your physical performance. Whether you are sitting in a chair or lying in bed, your body is sending only about 20% of blood flow to your skeletal system. Most of the small blood vessels in those muscles are closed, leaving your body in a “relaxed” state. However, with just 10 minutes of total body exercise, blood flow to those muscles increases to about 75%. That means that your body is now “awake” and will increase in temperature as well as release oxygen more readily. All this scientific talk boils down to one critical detail: more blood & oxygen to your working muscles means better overall performance.

3. Mental Preparation

Another great benefit to a proper warm up is the mental maintenance you can perform on yourself. Getting to the gym is not always easy, and thinking about what you may need to focus on is even harder. For this reason, a 10 minute warm up gives you time to decompress from your day and switch gears to prepare for your workout. If you do not focus on what you need to accomplish in the gym BEFORE you start your workout, your physical performance will be limited. Use this 10 minute period before you start working out to prepare yourself with a Champion Mindset.

4. How do I warm up?

Warming up does not have to be a complex routine. It can be as easy as walking on the treadmill, dynamic stretching, or even hopping on the stair master. The main task you are trying to accomplish in warming up is waking up your body.

Getting primed for your workout is all about increasing blood flow and oxygen to your muscles. Donʼt stress yourself out with needing the perfect warm up. The main takeaway from all of this is simple: invest the time before your workout to optimize your performance and keep you safe during your workout.

If you are ready to dive in to the art of the warm up, check out our other blogs or try Mark’s Dynamic Warm-up to get an in depth look at preparing different body parts. Even if itʼs just walking on the treadmill, take the time to invest in your body before you train it. If you have any questions or want some warm up tips, leave a comment below!

How to Get Motivated for the Gym and Your Workouts

What is motivation?

Why am I not motivated?

How do I get motivated?

Perhaps you’ve tried to start, or stick with a workout program only to find you lacked motivation. You may have even blamed yourself or wondered what was wrong with you; other people seem motivated! You see other people in the gym exercising hard. They look happy. They seem to be highly motivated. You’ve probably even heard people saying how much they love their workouts and how they feel bad when they miss a workout…. Still you wonder why you don’t have more of that.

What Motivation Really Is

One issue could be what you think motivation means; what it is. Are you expecting to be overcome by some great desire to exercise? Let’s redefine the word; redirect your expectations. Rarely, if ever, does that happen. It is a mistake to wait for a feeling of motivation. Real motivation is not a feeling. It is a mindset. You first decide what it is you’re going to do and then you honor that commitment to yourself. This may seem discouraging but it should not be. What this means is you are in control of your motivation. It is not some magical elusive rainbow unicorn that comes along to grace the path of those lucky motivated few, but not you. The good news is you have all the power!

Why Don’t I Feel Motivated?

If you think you do not have the power to act motivated, I suggest you’re wrong. Think about some other commitments you keep in your life. When you’re supposed to go to work or school, do you wait until you feel motivated? Or do you just go because you decided ahead of time to do it and didn’t stop to ask yourself if you want to go at the moment? This holds true for many activities in life, both important and insignificant. Most of the time when you take a shower, you don’t ponder the urge to do so. No! You just believe it is a good idea that will benefit you (and others), so you just do it. The same should be true with your workouts! Don’t ask yourself IF you really want to; if the mood has stricken; or if you are “motivated.” Just go do it!

More good news — 

Very often, once you start, that feeling you were waiting for will arise. That’s right, the feeling of motivation more often FOLLOWS action rather than preceding it!

How Do I Get Motivated?

Even more good news! There are measures you can take to ensure you follow through with the commitment you’ve made to yourself and get that workout in. Establishing a pre-workout routine can be enormously helpful. Consider taking a pre-workout supplement. These products come in a variety of categories with different benefits. Some are designed to minimize muscle loss while enhancing fat loss. Others optimize muscle gain. Many increase energy. The degree to which they improve the actual physical results of your workout will vary and may be debatable. One attribute they all share which is undeniable is they increase the likelihood of the subject (that’s you) completing the task at hand (getting in the gym and getting that workout done). It is easy enough to take that supplement and, once taken, you are not going to want its benefit to go to waste. The supplement is only going to work if you do the workout, therefore, you will be far more likely to follow through with your workout.

“The feeling of motivation more often follows, rather than proceeds action.”

Another helpful measure you can take is to make an appointment for your workout. Put it in your schedule like you would any other important event. An appointment adds accountability and increases the follow-through rate. This result is amplified if you make the appointment with another person. This person can be a friend or a professional. When selecting a friend to be your workout partner, choose someone who will pull you up rather than drag you down. Ideally your workout partner will be highly reliable and consistently positive. S/he will encourage you without expecting too much in return (remember, you are seeking help with your motivation, you may not have a ton to give in this arena).

It may be difficult to find an ideal workout partner in a friend; that is when a personal trainer will be valuable. Not only can the trainer be your external driving force making sure you get your workout in, s/he will have knowledge and experience to maximize said workout. The trainer will take on the responsibility of planning the best workout for you and encouraging you to finish it stronger than you otherwise would. A good trainer has conquered the questions of motivation and will have more tips, tricks, stories, and hacks to share with you!

So now you know, motivation is about actions taken regardless of the momentary feelings. Go out there and take the actions, do the behaviors, use the tools of a motivated individual. Before you know it, you may catch yourself FEELING motivated!