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Check back periodically for tips on healthy habits for diet, exercise and fitness!
Body Image (Part I)
Posted May 3, 2019
Do you worry about whether you are too fat or too thin? Are there aspects of your appearance that you're unhappy with? Do you find yourself consumed by the way you look?
Many individuals have struggled with body image their entire lives. Even as adults, I hear how unhappy my clients are with the way they look. As a personal trainer, one of the most common client goals is to look better.
Unfortunately for some, body image issues can negatively affect many parts of their lives. Spousal relationships, confidence in the workplace, and even how you parent your children can be adversely impacted by how you feel about your body.
The first step in trying to regain a positive self image is to identify your body type. By identifying your body type, you can create a realistic approach for improvement. Typically, we categorize individuals by three different body types.
- Ectomorph: Lean and long, with difficulty building muscle.
- Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat.
- Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells.
Many times, I will have a client come to me with an aesthetics goal. More often than not, the client’s aesthetics goal is unattainable. The failure is not based on the person’s desire or ambition, rather, their genetics will not allow for such a transformation.
In order for myself and the client to initiate a positive conversation about their body, I implement this exercise...(I ask the reader to play along and answer these questions as well).
- Which actor/actress do you or other people think you most resemble?
- Which actor/actress would you most like to resemble?
This exercise serves several purposes. The first purpose is that we are not using the client as the object of opinion. Rather, we are now objectifying someone who merely looks like the client. The conversation then becomes much more fluid. Ironically, my client who is speaking negatively about their own appearance almost always identifies someone who is regarded as attractive.
In this moment, we are already changing what was a negative conversation, into an objective discussion.
You might be thinking, “Sure, but what if your client says people think they look like Melissa McCarthy?"
I love it when my clients give me an example of a plus-sized celebrity because they all have one thing in common... confidence.
At the core of all of our fitness goals the most rewarding by-product of our endeavors is confidence! The confidence to now be able to run a mile, the confidence to now be able to do a push-up, the confidence to now be able to climb a flight of stairs with coworkers, the confidence to now be able to sit with you kids in a bathing suit at the public pool, the confidence to now be able to be physically intimate with another person. I have seen and heard it all. It comes in all forms!
Exercise’s greatest gift, is the ability to do something you couldn’t before.
So your homework is to answer the two questions I asked... who do people think you look like and who do you want to look like. In my next blog, we will try and bridge the gap between where we are and where we want to be. I will discuss the different body types and detail workout and nutritional techniques that promote your physique. Most importantly, let’s start a course of action to change how you feel about the way you look and find the confidence you deserve!
Jesse Baker | email@example.com
Starting out? Try Body Weight Movements
Posted April 9, 2019
Often times, when starting a workout program, individuals can get overwhelmed by all the information out there. Sometimes we question what is the best way to get started. The gym can be an intimidating environment when you don’t really know what program to follow.
For our newer clients, we typically start out with body weight movements. The beauty of body weight movements is high output, low investment. Body weight training is conducive to building strength and creating lean mass. These movements also promote better balance and flexibility.
Just like dancing or martial arts, body weight movement can be creative and diversified. You are not limited to a specific machine that preforms one operation. More so, you can move seamlessly from one exercise to another. This progression keeps your heart rate elevated and promotes a higher caloric output.
Body weight exercise is a great catalyst for getting back into the gym and weight training. After a few weeks of movement and residual soreness, hit the weights and start increasing the load.
To get you started, here a few of our favorite body weight workouts that will get you started and energized!
For the beginner:
- As many rounds as possible in 20 minutes
- 5 pull-ups (to modify, use a step or platform to jump up to get you over the bar)
- 10 push ups
- 15 squats
A little plyometric:
- 5-10 rounds for time
- 10 lunges each side
- 20 squats
- 30 mountain climbers each side
- 20 jumping jacks
- 10 burpees
For the more advanced:
- 5 rounds for time
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 air squats
- 3 Minute rest
We are excited to see our clients reach their fitness goals and full potential! It will take a little time to see results but don't give up! Stick to this routine and you will see changes in your endurance and your body. Good luck!
Jesse Baker | firstname.lastname@example.org
When is the Best Time to do Cardio?
Posted March 18, 2019
A frequently asked question is whether to do cardio before or after strength training. In order to optimize your workout, you need to identify the goal. If the focus is to burn the most calories in the hope of losing weight/fat, then do cardio before you do strength training/lift weights.
If you do cardio before weights, you will:
- increase core temperature
- promote blood flow
- increase production of synovial fluid between your joints
Ideally, there should always be some kind of warm up before any activity. You can see the positive benefits of getting the body prepared to do movement. A warm up will also limit the likelihood of injury.
In this instance, you have decided to stretch the cardio beyond a warm up. Your caloric expenditure will be greater entering into your lift having done the cardio before. Also, your EPOC, post-exercise oxygen consumption, will be increased as well. Therefore, when your done training, your body will continue to burn calories at an elevated rate.
Conversely, if your goal is to build strength and maintain mass, cardio should come post workout. Glycogen is a substance deposited in bodily tissues as a store of carbohydrates. Glycogen is the fuel used to move the load. If your glycogen has been depleted before you lift due to cardiovascular training, your lifting performance will suffer.
Also, many athletes who do cardio post lift, will take in a supplement or shake before moving to the elliptical or treadmill. By replenishing the body with protein and high glycemic carbohydrates immediately post lift, you optimize muscle growth.
Remember, whatever is the goal of your fitness regimen, your training must promote the goal. Too often people are incorporating aspects of exercise that detract from their objective. Stay focused in your goal!
Jesse Baker | email@example.com
What is a KETO Diet?
Posted March 8, 2019
The ketogenic diet first gained popularity in the late 60’s early 70’s. The dietary approach was found to have positive affects on kids with epilepsy. Recently, doctors and nutritionists have found success using the diet with diabetic patients. As a result, fitness enthusiasts are using the approach to lose fat and maintain their physique.
Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.
If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy.
In most instances, the public is misinformed in terms of the necessary nutrients required for this type of plan. Here is a macros break down of the percentage of nutrients you need.
If you have been hearing about keto and wanting to try it here is a blueprint for your own ketogenic diet. Multiply your body weight by 10 and this will give you the caloric intake for the day. Next, figure out your protein, carbs, to fat ratio. 75% fat, 20% protein, 5% carbohydrates.
Here’s an example:
- 200 lbs man= 2000 cal diet
- Fat 75%= 1500 cal in fat (166g)
- Protein 20%= 400 cal in protein (100g)
- Carbohydrates 5%= 100 cal in carbs (25g)
Click here for an example of a keto meal plan. If you are interested in trying something similar or need help with nutrition advice, please contact us and let us try and assist you in your fitness goals.
Jesse Baker | firstname.lastname@example.org
"Great trainers who challenge you"
“I have been working out at 180Fit for over 2 years now attending Emily’s class on Mondays, Jesse’s barbell class on Wednesday,’s and Spin classes on Tuesday’s and Thursday’s. Emily and Jesse are great trainers who challenge you to help you reach your fitness goals but they also make sure your form is correct so you don’t injure yourself. Jamie and Melissa are great spin instructors that keep you motivated and play great music that makes the hour of cardio fly by. It is a great gym run by very knowledgeable and caring trainers who truly want to help you to succeed with your fitness goals.”
"Staff are truly dedicated"
“I’m a member of 180 Fit, and have been since September 2015. Jesse and staff are truly dedicated to improving the health and quality of life of everyone who steps foot in the gym. The camaraderie and sense of community make me look forward to my workout every day. My experience there has been nothing short of life-changing!”
"180Fit has made a huge impact in my well-being"
“In addition to the convenience and quality of the facility, the classes and trainers at this gym are one of its greatest assets. In the past, I have turned down positions at other companies because my ability to work out at this gym would be hindered; One Eighty Fit has made a huge impact in my well-being.”
"Fit Family Atmosphere"
“Belonging to a gym near work has been great for my health but also has nurtured many business relationships. The gym management has created a ‘fit family’ atmosphere that makes you want to come to the gym daily.”