Nutrition Made Simple

Most people are confused about nutrition. They genuinely want to eat right, but they have more questions than answers. Are carbs bad for me?....How much is a “serving size?”….Should avoid eating all fatty foods or are some fatty foods good for me?...Do I need to count calories?...and the list goes on.

Rather than overload your brain with more technical mumbo-jumbo about how your body absorbs and burns calories, I’d rather just give you 7 simple tips to follow. If you can manage to exercise regularly and follow these 7 tips, you should definitely be in tip-top shape before you know it!

1) Snack on fresh fruits. Fresh fruits are loaded with fiber and other nutrients, and they also taste good! If you’re craving a candy bar, eat an apple. It’s got less than 1/3 of the calories, yet 10 times the nutritional value. I know you’re thinking, “but it doesn’t taste as good!” Cut back on the sweet stuff for 6 weeks and you won’t even want it…trust me!

2) Eat vegetables any chance you get. Fresh vegetables are probably the best things you could possibly put in your body! If you can, have a salad with every meal. Load it up with broccoli, tomatoes, onions, peppers, carrots, dark green leafy lettuce, and any other vegetables you can think of. Watch out for those salad dressing though! They’re usually loaded with fat and even more sugar. Olive oil, balsamic vinegar, and your favorite spices is a much healthier alternative.

3) Eat lean-clean proteins. Baked fish, chicken, and turkey are a few examples. Stay away from the fried stuff!

4) Eat whole grains. Choose whole wheat bread over white bread any chance you get. Also, choose breakfast cereals that have a lot of fiber and less sugar.

5) Drink water. Try to drink at least 8 cups of water a day. Your body needs it, especially if you’ve been exercising. Not only that, but water alternatives, like juice and soda, are loaded with useless unnecessary calories.

6) Don’t skip meals. You think skipping breakfast is a good idea because you are eating fewer calories. WRONG! Eat at least 3 healthy meals a day. You shouldn’t be walking around hungry.

7) Hold off on the garbage! Sure you can have an ice cream cone every now and then, but not every day! The same goes for fried foods and candy.

Follow these tips for 6 weeks. You’ll be amazed how a few smart food substitutions will have you looking and feeling better in no time!

On the Right Track with Corrective Exercise

You ever go out to dinner with a group of people and one person totally monopolizes the conversation? Let’s call this person “Gina.” Gina talks so much that no one else can even get a word in edgewise. After 20 minutes at the table with Gina you start to think, “What’s the point of even trying to speak?” You, and everyone else, reside yourselves to sitting back and listening to this Gina talk non-stop for the rest of the night.
A week late you run into Gina at the grocery store. She starts talking a mile a minute about God knows what and then she says, “You don’t talk much, do you?”
You’re thinking, “When was I supposed to speak? This woman hasn’t stopped talking for one moment in the past 20 minutes! And now I’m late for work because I couldn’t shut her up!”
So….what’s this have to do with exercise?
All of us have muscles that are “overactive” and muscles that are “underactive.” Our overactive muscles are like Gina. They have to be the center of attention all the time, and because of them other muscles can’t do what they’re supposed to be doing and they become “underactive.” As your overactive muscles continue to overcompensate for your underactive muscles, your muscle imbalances become worse. As these muscle imbalances get worse, your risk of injury gets higher.
How can you fix muscle imbalances?
You can fix your muscle imbalances by doing corrective exercises. Corrective exercise involves telling your overactive muscles to “chill out” and telling your underactive muscles to “get in the game!” You can do this by foam rolling and stretching your overactive muscles and “activating” or exercising your underactive muscles.
How do you figure out which muscles are over or underactive?
The “Overhead Squat Test” is probably the simplest and most effective method. Lift your arms straight up over your head, and start doing squats. After observing you for a minute, a qualified personal trainer will have a good idea of what your imbalances are and what you should do about it. In my experience these are the most common imbalances:

Overactive lats and under active rhomboids (rounded shoulders) – This can be improved by stretching your lats and doing a “YTA” exercises to activate the muscles between your shoulder blades.

Overactive hip flexors and underactive glutes (can lead to knee and lower back pain) – This can be improved by stretching your hip flexors and doing a “bridge” exercise to activate your glutes.

Overactive calves and underactive shin muscles – This can be improved by stretching your calves and activating your shin muscles.

If of this sounds confusing, don’t worry! Many personal trainers are certified in corrective exercise. Ask around your gym and you’ll find one that’s right for you!

Cardio Made Simple

Almost everybody recognizes the importance of cardiovascular training. You’re heart is the second most important part of your body (besides your brain) and without a healthy heart, you won’t live very long! It’s true that almost any cardio training is better than no cardio training, but what’s the best way to cardio train?
Rather than get into the nitty-gritty details of heart rate monitors and heart rate formulas, I’d just like to give you a few simple guidelines to follow. Specifically, I’ll tell you about 3 “heart rate zones,” the 3 “stages” of cardiovascular training, and how to create your own simple cardio training program.
First, you may be asking, “What type of cardio training should I be doing?”
The basic answer…Whatever you like to do! You can jog outside, ride your bike, use a machine at the gym or even go for a swim.

Now for the 3 “heart rate zones”....If you have a personal trainer and a heart rate monitor, you can get more specific, but for the average exerciser these 3 zones are all you need to know:
Zone 1 (recovery zone) – If you can have a conversation while your exercising, you’re most likely in the “recovery zone.” This zone is also known by many as the “Fat-burning zone,” but contrary to popular belief, you won’t burn more fat in this zone.
Zone 2 (anaerobic threshold, or AT zone) – This is a pace you can maintain, but it isn’t easy. At this pace you wouldn’t want to have a conversation with anybody!
Zone 3 (peak) – At this pace you’re moving just about as fast as you possibly can.

Now for the 3 “stages” of cardio training. I’m assuming that you’ll be exercising for 30 minutes non-stop, and that you’re cardio training 3 days a week. If this is too long or too much for you, or you want to do more, you can. Just make sure you consult your personal trainer and that you progress at a safe pace.
Stage 1 (Beginner) – All of your workouts should be in the “recovery zone.” Your goal is to build stamina.
Stage 2 (Intermediate) – Alternate “recovery zone” workouts with “interval” workouts. Here is an example of an interval workout:
10 minutes in the recovery zone to warm up
1 minute in the AT zone followed by 1 minute in the recovery zone. Repeat this cycle 5 or 6 times.
5-10 minutes in the recovery zone to cool down
Stage 3 (Advanced) – Do a “recovery zone” workout on Monday, an “interval” workout on Wednesday, and a “high intensity interval” on Friday. Here is an example of a high intensity interval workout:
10 minutes in the recovery zone to warm up
30 seconds in the AT zone, followed by 30 seconds in the “peak zone”, followed by 30 seconds in the AT zone, followed by 60 seconds in the recovery zone. Repeat this cycle 4 or 5 times.
5-10 minutes in the recovery zone to cool down

And always remember to stretch after every workout! Good luck!

Exercise Pain Free with Coach Sweat’s No Pain, No Shame Workout

One of my clients is a 58 year old woman with a chronic back problems, no cartilage in her knees and really bad arthritis. She eats right, walks almost everyday, and has a positive attitude. That beings said, until yesterday, she was very discouraged about strength training. She understood the importance of strength training, but “everything (she) tried to do was so painful.” Simply attempting a modified pushup would have her throbbing with pain.

She had every right to be discouraged…who wouldn’t be? Walking up and down the stairs seems to be all she can stand and hear I am asking her to strength train?!?

To her credit, she was willing to give a 1 or 2 exercises a try. When those were a success, she was willing to try a few more. And by the end of our time together we’d designed a full-body, strength training program that she can do pain free, and boy is she excited! This workout is also designed to help her develop the balance and core strength to reduce her overall pain and risk of injury.

So here it is:

1) Plank – lying face-down on the ground, support your weight with your toes and forearms. The goal is to keep your head, shoulders, hips, knees and ankles in a straight line, making a “plank” with your body. Try to hold this for 30 seconds and do it 3 times.

2) Cobra – still lying face-down on the ground, lift your chest off the ground about 2 inches, making a “W” with your arms, while pinching your shoulder blades together (your legs hips and stomach will remain on the ground). Do this 3 times for 30 seconds each.

3) Bridge – Lie with your back on the ground and bend your knees as if you’re about to do a sit-up. Now lift your hips off the ground making a straight line from your shoulders to your hips to your knees. You should feel this exercise primarily in your glutes. Do this 3 times for 30 seconds each.

4) YTA’s – Stand on 1 foot, lifting your arms in the air to make a Y with your body. Concentrate on pinching your shoulder blades together while rotating your hands so your thumbs are pointing behind you. Then repeat the exercise making a T with your body, and then an A…hold each position for 20 seconds and then do the same on your opposite foot.

5) 1-arm band pulls – attach your exercises band to a door knob, a door frame or a pole. Keeping your body completely straight (to work you core), pull the band to your chest. Hold the band at your chest for 2 seconds, then slowly extend your arm for 4 seconds. Do 2 sets of 10 with either arm.

6) 1-arm band press – standing with your back to the door (or pole) press your arm forward (in a punching motion), keeping your body completely straight, hold the extended position for 2 seconds then slowly bring the band back to your chest for 4 seconds. Do 2 sets of 10 with either arm.

7) Straight arm band rotations – with your right shoulder facing the door, grab the band with both hands and swing the band to your left side (like you’re swinging a baseball bat), while keeping your arms straight and not twisting your core. Keep the band fully extended for 2 seconds then slowly swing back for 4 seconds. Do 2 sets of 10 on either side.

If you want to strength train and you’re suffering from any of the same problems as my client, give this “No Pain, No Shame Workout” at try…you won’t regret it!

Torch the Fat off Your Body with Coach Sweat’s Human Torch Workout

Kettlebells are all the rage now-a-days. When I was first introduced to kettlebells I was intrigued but I also thought to myself, “what’s the big deal?” After all, it was only an iron ball with a handle. What makes it so different from a dumbbell?
Then after noticing the results I got from kettlebell training, I became a believer. Kettlebell training seems to “torch the fat” right off your body. Not only that, with kettlebells I could get a more complete workout in 10 minutes than in an hour of traditional weight training.

It’s no surprise to me that so many of my clients want to start using kettlebells. Who wouldn’t want to torch the fat off their body? That being said, I think they can be dangerous. If you’re going to be swinging 45 pound iron balls over your head (or even a 5 pound iron ball) your body better be ready for it! You need to develop flawless technique as well as perfect exercise technique before you even lay your hands on your first kettlebell.

Client safety and convenience is what inspired me to design this simple workout, using the same principles of kettlebell training, with a safer, more versatile, more convenient, and yes…cheaper alternative, the resistance band.
Before I explain this simple (yet exhausting) workout, I want to explain why kettlebell training is such an effective way to shred the fat off your body.

1) Each exercise uses you entire body.

2) Each movement requires you to use explosive power.
The result of these 2 things….you’re burning more calories and building more lean, muscle with 20 minutes of kettlebell training than you would if you spent an hour on the treadmill!

That being said, a proper warm-up, cool down, and exercise technique is absolutely essential if you want to avoid injury!
Specifically, you’ll want to warm-up for at least 10 minutes doing full-body cardio exercises as well as some core exercises. Here’s a suggestion for a warm-up circuit. Do each of these exercises for 30 seconds:

Jumping jacks
High knees pumping your arms
Plank
2-arm snatches with no weight
mountain climbers
YTAs on 1 foot
Burpees
Pushups with rotation
Plank Rows
Body weight squats

Then repeat the circuit…or just do your favorite 4, 5 times each. What’s important is that you’re completely warmed up before you attempt the “Human Torch Circuit.”
Now you’re ready to begin. If you’re a total maniac, in excellent shape, you can do this circuit 5 times, doing each set for a minute, omitting the recovery sets, for a total of 30 minutes. For most people, I’d suggest doing each exercise for 30 seconds, mixing in 30 seconds of a recovery exercise after every 2 sets of “Human Torch” exercises, like this:

1) Snatch (alternating arms)– This is a kettlebell classic! You should have both of your feet on the band while holding an end of the band with each of your hands (you hold the band like this for all of the “human torch” exercises). Get in a low squat with your arms extended towards the floor. With a one, explosive movement, you want to be standing up straight with your left hand, holding the band straight up over your head. The repeat with your right hand, alternating until time is up. Tip: Use the power of your glutes and legs to create the momentum to swing your arm over your head.

2) Squat/press (alternating arms)– Get in a low squat and hold each end of the band at your shoulders. With one, explosive movement, stand up and press the band over your head with your left hand. Do this exercises non-stop, alternating arms until the time is up.

3) Jumping jacks (or any other warm-up exercise)

4) Waist uppercuts (alternating arms) – It’s just like a boxer’s uppercut except you start with the band at your waist like you are about to do a bicep curl. When you finish your arm should be extended over your head with the back of your fist facing away from you. Again, use the power of your legs to create the momentum you need to extend your arm over your head.

5) Squat to upright rows (using both arms at once) – Get in a low squat like you are about to do a snatch, but this time when you stand up, pull both side of the band up
to your armpits. Repeat until time is up.

6) 2-arm snatch with no resistance (or any other warm-up exercise)

7) Lunge/knee/arm swing (left lunge)- Standing on the band with your left foot, bring your right foot back as you lunge down. Then bring your right knee up while at the same time keeping your arms straight, stretch the band forward with your left hand and backwards with your right hand (working your front and rear shoulder muscles). Repeat this exercise until time is up.

8) Lunge/knee/arm swing (right lunge)- Do the mirror image of #7

9) High knees while pumping your arms (or any other warm-up exercises)

Repeat the circuit 5 times for a total of 22 ½ minutes of non-stop action. Then don’t forget to stretch every muscle in your body!
This workout is simple, but intense….Good luck!

Importance of Stability Training

Regardless of your goals, the first phase of almost any training program involves a great deal of stabilization training. For some, this is frustrating! You want to ask your trainer, "Why the heck am I standing in one foot, pulling an exercise band?" You want to jump right into squats, bench press, and dead lifts. For others, usually those of you with weight loss goals, your want to know why you should be doing any strength training at all!

Stability training is the most important phase of your exercise program. Without it, you'll literally be out of balance and your risk of future injuries go through the roof! So why is that?

First of all, let's talk about your long-term goals. Whether you want to build strength, lose weight, or just feel better on a daily basis, you'll eventually need to be doing some higher intensity workouts. These workouts will include full-body exercises and circuits. For your body to perform these workouts safely and get the maximum benefits, you need to have a strong core and eliminate your muscle imbalances. This is exactly what stability training does!

You see, almost everybody who's new to exercising has muscle imbalances. Their bodies are used to being in the same position and doing the same movements over and over again. Just think of anybody who spends over an hour a day driving or hunched over a computer. But muscle imbalances aren't just for people who are inactive. Think of a professional baseball pitcher who does the same throwing motion, again and again, for hours! Yes, the professional athlete can have just as many muscle imbalances as the computer programmer!

When your muscles are out of balance it will only get worse unless you do something about it! Certain muscles get stronger and less flexible. They call these muscles "overactive." Other muscles get weaker and more flexible. These muscles are called "underactive." Your body becomes over reliant on your overactive muscle, making them even stronger and less flexible. Meanwhile you're underactive muscles are underutilized, making them even weaker and more flexible. As these muscle imbalances get worse, your risk of injury increases, especially if you're doing high-intensity workouts!

So what can you do about it?

Listen to your trainer, but most likely they will tell you to stretch certain muscle groups and strengthen others. I usually recommend clients to do exercises that require them to develop their balance and core strength. One of my personal favorites is the single-leg squat. Here's how I train clients to do it:

First, I make sure my client can perform a body weight squat on two legs first. The single leg squat is identical to the body weight squat except for the fact that it is on 1 leg instead of 2. When performing a body-weight squat you want to have your toes pointed forward while you act like you're sitting down in an invisible chair. You don't want to lean too far forward and you want to try to sit down as low as you can safely. As you stand up, you want to concentrate on using your glutes as much as possible. If the body-weight squat is difficult, you can start of squatting with a stability ball between your back and the wall.

As you get better with the squat, you can progress to a lunge, and then the single-leg squat. Give it a shot!

The Ultimate Grind fitness assessment

Past participants of the Ultimate Grind have been very interested in measuring their results, and they should be! They’ve worked hard for those results!

In the Ultimate Grind Assessment, Coach Sweat uses some the same fitness tests that are endorsed by the National Academy of Sports Medicine and the American College of Sports Medicine. This allows participants to see how their fitness levels compare with the national average. And 6 weeks later, when they repeat the same fitness tests, participants will get to see the specific improvements that they’ve made!

Specifically, Coach Sweat puts Ultimate Grinders through 5 different tests; a body fat test, overhead squat test, push-up test, a curl-up test, and the Cooper 12-minute walk/run test.

1) Body fat test – Don’t worry, nobody’s pinching you or making you take off your shirt! Coach Sweat uses the least intrusive body fat measuring system available. All you have to do is put your hands on Coach Sweat’s fat loss monitor and it’ll give you an accurate body fat reading in seconds!

2) Overhead squat test – Almost everybody has muscle imbalances, from people with desk jobs, to competitive athletes, to couch potatoes. If these muscle imbalances aren’t corrected, they can actually be made worse by exercises. With the Overhead Squat Test, we’ll not only identify those muscle imbalances, we’ll also help you correct them.

3) Push-ups and curl-up tests – These tests are exactly what they sound like. You do a bunch of “official” push-ups and curls-ups and we use that information to measure your muscular strength and endurance.

4) Cooper 12-minute test – This is a test designed to measure your cardiovascular fitness, which is perhaps the most important!

5 Ways to Jump-start your Metabolism

How many times have you heard people say;

"To lose weight you have to eat less and exercise more"

It's partially true...but there's more to the picture...your metabolism!

Basically, "your metabolism" is how efficiently your body burns calories for energy. The higher your metabolism, the easier it will be to burn fat, lose weight, and keep it off forever!

Here are 5 tips to help you "jump start" your metabolism:

1) Eat vegetables with every meal. Have some peppers and onions on that omelet...have a salad with lunch...have some zucchini instead of that potato with dinner. It's no secret that vegetables are good for you...especially if you want to lose weight!

2) Snack on whole fruits (not dried fruits or fruit juice). Fresh fruits are loaded with fiber, water, and other nutrients. An apple will fill you up longer than a cupcake will...and it's good for you!

3) Go for a walk after dinner. If you're lazy, your body stores food as fat because it knows you won't use it! Show your body who's boss and start moving!

4) Exercise in the morning. Muscle burns calories, even when you're not exercising. Why not take 5 minutes in the morning to do some push ups and some sit ups and build those muscles!

5) Stop skipping meals! When you skip a meal, your body goes into "starvation mode!" Meaning it slows down your metabolism and starts storing fat so you can "survive for longer." Little does it know...you're not starving... you just forgot to eat breakfast!