Scale Obsession

By, Brett Bauer   I have many clients that are trying to lose weight and get in shape. On the journey of weight loss, it is hard to not get obsessed with weighing yourself. Sometimes using a scale is beneficial as a slight gage of your progress. But I cannot tell you how many times I have seen my body make progress, but the scale never moved. In some cases it went up! Mentally it threw me off and eventually threw me off my diet. There are a lot of factors that can come into play. It can be that time of the month (females), sodium intake from the day prior, or weighing in at a different time of the day. Whatever the factor is your weight will most likely vary. What has helped me on my journey is to stop obsessing about the scale and that number that pops up. I go by how I feel and how my clothes fit. If I weighed 200 pounds, but looked and felt fantastic, what difference does that number make? People don’t know what your weight is walking around. When I tell most people I weigh 160 pounds, they usually think I am joking. Muscle weighs more than fat, so if you are training and changing your body composition from fat to muscle, does it really matter what your weight is? As soon as you let the scale obsession cease, you will feel less pressure to hit a number each week. Like I mentioned scales can be great gages from time to time. But there is no need to weigh yourself every day. If you feel the need to weigh yourself, maybe try once a week, at the same time of day when you get up in the morning.  

Just Soy You Know

By, CalNaturale Svelte While soy has been around for centuries, the popularity of soy-based food exploded in popularity in the US over the last decade, increasing from $1 billion to $5.2 billion in sales between 1996-2011, and is predicted to continue its growth in the coming years. Soy is naturally high in essential fatty acids, proteins, fiber, vitamins, and minerals. These nutrients deliver energy and keep your body working at its optimum level. Doctors at the Mayo Clinic report that soy provides the body with lecithin and has a number of healthy benefits that can decrease the risk of breast and lung cancer in women, and prostate cancer in men. Soy contains all nine essential amino acids needed to build and repair body cells. It’s naturally low in saturated fat and is cholesterol free. The American Institute for Cancer Research recommends consuming two or three servings of soy foods per day. It is also suggested to incorporate whole soy sources vs. processed soy ingredients (such as isolated soy protein). Examples of good soy foods to incorporate into your daily diet include edamame (fresh green soybeans), tofu (soybean curd), organic soy milk, tempeh, soy cheese, whole soybeans, soy yogurt, and products made with soy flour. As a popular alternative to dairy milk, soy milk is made from pressing ground, cooked soybeans. Soy milk is a high protein, iron-rich milky liquid. It’s different from its dairy counterpart in a number of ways including its naturally low sugar content. Cow’s milk has about 12 grams of sugar per cup whereas soy milk contains just 7 grams. A cup of whole soy milk has the equivalent calories of skim milk at only 80 per serving. To help meet your recommended daily soy intake, a soy based protein shake such as Svelte makes an excellent meal replacement, snack on-the-go, or a perfect pre/post workout shake. You can also enjoy a Svelte soy protein shake over your cereal, in your coffee, or blend it into a delicious, nutritious smoothie. Since Svelte is made with fresh organic soy milk, it’s also a great option for those with vegan diets and those struggling to find delicious, dairy-free, high-protein snacks and drinks. As a nutrient-rich beverage, Svelte offers a convenient way to increase your intake of protein, fiber, and vitamins – essential nutrients as you’re out and about on your busy day.  It’s an excellent way to help fill the nutritional gaps in your diet, to help you be your best. Tasty, convenient, and nourishing, Svelte soy protein shakes are a nutritious way to incorporate the benefits of soy into your diet.

Achieve Better Results with Functional Training

By, Justin Purcell This week I’m going to write about how incorporating functional training into your training regimen, or perhaps your clients regimens to achieve better overall results. To train like a Strongman, you don’t need to be a Strongman. Functional training incorporates different muscle groups which when trained correctly will strengthen each athlete while providing better gym results. This will bridge the gap, and be more conducive to muscle tone. For example, this week during my Advanced Strongman training class at Sin City Crossfit I had a pair of young men trying out a new sport. They had no concept or idea of the style of training we were going to do. When I train athletes I’m extremely anal with proper form, because we don’t have room for injuries we can prevent. These two men trained with me in 5 disciplines over the course of 3 hours. At the end of the training we worked on Atlas Stones. Respectively, each athlete weighs approximately 150lbs and each of them we able to hoist the 200, 300, and 350lb Atlas stone to a height of 42 inches. Even though they were tired, and beat up from a long training day, their form proved to be all they needed to accomplish a great feat of strength. Check out this video!! Training like a strongman can build your body in any way you desire. One of the young men that trained today is in the military and wants to be stronger but remain quick, and lean. While the other young man wants to add mass and become more powerful. Slight variations in the training can accommodate each athlete and they can still train alongside each other. They train in a typical gym throughout the week, but will continue to incorporate strongman each Sunday to add variety, have fun, and to attain results. Atlas stones require total body involvement to execute it correctly. Training with stones at high reps will build core, back, hamstrings, calves, traps, chest, and biceps in each rep. So if you were in a pinch for time, 3 sets of 12 with the Atlas Stones will shock your body, double as a strength and cardio component, and it will be the most challenging HIT training you could perform. So if you want to squat more, deadlift more, develop core strength, or just get stronger and leaner use Atlas Stones. They can be made to any weight and circumference, and they tend to last forever. Change your routine and see how your body adapts.

Cardio Doesn’t Work for Me

By Charlotte Snow Alright, so be honest…how many of you drive to the gym, do 30 minutes or maybe an hour of the SAME cardio, every day, maybe a few crunches, leave, get a smoothie and call it a day? If this is you, and you’re not seeing results…there is a good reason. So first of all, CHANGE it up!!! Folks, you cannot do the SAME thing day in and day out and expect results. Why? Well…let’s think about it. When you began your workout routine six months ago, you were feeling a burn. You were tired, sore and felt a good burn. If you haven’t made any changes to your daily gym session, you’re most likely getting through that 30 minutes of steady state cardio, walking, jogging or even climbing the stairs without too much effort. See our bodies adapt to our workouts. After a few weeks, you start to get used to doing the same ole, and it just becomes a normal part of the day. In essence, your body will benefit as much from the same old routine as it does from walking through the mall or to get the mail. It is so important to change up what you’re doing! Listen…if you LOVE the stairs, okay, I’m not insisting that you avoid them like the plague, BUT change the resistance. If you’re always doing the fat burn cycle on level 8, push it up!! Try it at level 10! Better yet, switch it to interval training, or do a manual cycle. Set it to level 8 without the intervals and see how it feels to climb those stairs at a steady pace for 30 minutes. I bet you’ll feel a huge difference and you might just be quite shocked to see how exhausting this change is for you! You want to switch up your workouts because you want to shock your body….give your body something new, that it’s not expecting! This forces your body to work harder to adapt to the new workout and it will raise your heart rate AND burn even more fat!! The key is to have effective cardio sessions that will keep your RMR (Resting Metabolic Rate) soaring through the day so you continue to burn those calories when you’re at work, cooking, watching TV and sleeping! Push yourself! If you feel like the sessions are becoming easy, they probably are!!! So listen to your body and amp it up! How about a cardio circuit a couple of times a week? Do 15 minutes on the Stairs, 15 minutes on the Elliptical and 15 minutes walking on a high incline at a good steady pace. But move quickly from one to the other! Don’t take time to chat between! Keep the heart rate up! Making changes are not only good for your body, but they’re good for your mind too! “I love doing cardio” said almost no one ever, so make it fun! By changing it up it can make the dreaded 30-minute prison sentence fly by! Have you ever heard the saying, “work smarter, not harder”? Well, work smarter and harder! If you’re putting the time in, make every minute count!!! Have a blessed and healthy week!!! Until next time…xoxox

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