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Get Your Mud On: by Art Waters, MS, NSCA – CSCS, NASM – CES

May 1st, 2012 Comments Off

Get Your Mud On

It was about a year ago that I was contacted by a potential client that said he was interested in competing in a mud run. I let him know that I had only heard vague descriptions of what a mud run was, but we could absolutely come up with a game plan going forward. Although I had trained many athletes for 5K’s , ½ marathons, and triathlons, mud runs were a new challenge. I began researching immediately and learned that mud runs were races that typically took participants over a 3-8 mile course consisting of 20-30 obstacles and of course…mud. With knowledge of the race structure, we devised a 3 month training protocol and began executing our plan. Over the next couple of months I realized how fun and exciting our training sessions were, so I decided to sign up for the race too. By the time our training was complete we had organized a group of about 8-10 people to partake in the inaugural Savage Race. The race was awesome! A few of the highlights included running through tons of thick mud, climbing over 8 foot walls and cargo nets, crawling under barbed wire, hauling heavy sand bags, swimming in a lake, and jumping over fire. Because the race was so rewarding, I would like to encourage you to give mud racing a try if you haven’t already.

5 Reasons to Try a Mud Run

1)      Fun: If you can remember being a kid, you probably recall having lots of fun running around outside, playing games, or just going on adventures. As we age, it seems that we forget to have fun often because of increased responsibilities or other stressors in life. Take a couple of hours out of your schedule and act like a kid again while running, jumping, climbing and having fun.

2)      Focus: Channel your focus into training for a mud run. This provides you with a specific goal to train for so that you stay motivated with your workouts. Train with a laser beam focus to accomplish a specific task and you will be rewarded with an enthused mind, body, and soul.

3)      Community/Camaraderie: When you participate in a mud run, you are likely to encounter friendly, energetic, and fitness oriented individuals. You develop a bond with your fellow racers because they too had to survive the challenges of the course. After most races there is a big party with music, food, and beer.  It is like being part of one big team celebration.

4)      Challenge: Constant challenge creates improvement and growth. If you challenge yourself to complete a race, set a personal record, or simply complete an obstacle you never thought possible, you will feel empowered.

5)      Competition: If you are a competitive person, mud runs provide an outlet to compete. There is typically a designated competitive wave for each mud run, so if you thrive off competition and want a chance to earn prizes, sign up for this wave. You also can choose to compete against the clock by setting a predetermined goal time to finish the race.

I hope that you will consider signing up for a mud run in the near future. I strongly feel that you will share my excitement if you give it a try. Please give me feedback if you complete a race to see if you share similar feelings. Stay tuned for upcoming blogs on training and nutrition for mud runs. Also, view the websites below to learn more about mud runs.

Race Schedule

*Be sure to check out the race schedule, as there are numerous events coming up!

www.trifind.com/gs_adventure/AdventureRaces.html?state=fl

http://www.mudrunfun.com/event-calendar-2/

Local Based Organizers/Races

Savagerace.com

Swampdash.com

Gatorgauntlet.com (Event, May 26th)

Ruggedmaniac.com

Superheroscramble.com (Event, July 28th)

Art Waters, MS, CSCS, CES is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at art@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

My Supplements of Choice: by Sally Spooner, BA, NASM

Mar 21st, 2012 Comments Off

My goal in this article is to convey my personal experiences with supplements and tell you what has worked for me.  There are countless possibilities to finding your own nutritional chemistry and I encourage you to find what works best for you.  I hope the following information will help facilitate that process.

As a society we have shifted toward better health and awareness.  We are eating more vegetables, buying organic, and making sure our eggs and meat are antibiotic and cage free.  Our grocery stores now have a multitude of all natural products and even cater toward gluten free and lactose free shoppers.  It is exciting to see the pace at which people are learning about better health and nutrition.

Supplements however can still be very confusing for the average health conscious consumer because there aren’t any true guidelines or specifics about the proper protocol in which to take them.  We hear about vitamins and supplements that can improve or skin, vision, digestive track and even fight off disease and infections. So how do we decipher all the information and formulate a plan that works for our body, our age, and our lifestyle?  The best way is listening to a health professional, doing your own research, being in tune with your body and then some trial and error.

Please understand that proper nutritional supplementation needs to be a part of your healthy lifestyle.   It needs to accompany a nutritious diet, exercise, and quality sleep.  Supplements alone are not an easy fix to all your health concerns.  I believe the maintenance of a basic supplement regimen in addition to an overall healthy lifestyle can drastically change your body and make you feel like a new person.

My Favorite Four

Multivitamin

When we talk about supplements working synergistically together, we need to start with a multivitamin.  A quality multivitamin will give you blanket coverage on all your basic vitamins and minerals.  It is though this balance that ensures you’re getting the most absorption from your vitamins.  Sounds confusing, but understand this, B vitamins alone are not absorbed s well by the body without vitamin C, and vitamin D is absorbed better with magnesium while calcium is best absorbed with both D3 and magnesium.   Make it easy on yourself, start by taking a multivitamin. Be sure to buy a multivitamin from a trusted source and take it with food.  A rule of thumb here; if it smell like crap it is! Buy a vitamin that is made from whole food sources with no fillers, binders or colors added.

EFA’S (Essential Fatty Acids)

Studies have shown that we need healthy fats to sustain a healthy body and healthy life.  Healthy omega 3 fats are found in deep water fish like salmon, sardines and tuna.  They are also found in fish oil supplements as well as in flax oil and soybeans.  Omega 6 fats are found in seeds like pumpkin and flax seeds, as well as nuts and legumes.  I take a fish based EFA mix in liquid capsule form and have also used a flax oil on salads and everyday foods.  The labels will usually direct you take one to three capsules daily (3,000 mgs)

Coenzyme Q-10

This is one of those great antioxidants that play a critical role in energy production within every cell of your body.  Benefits include heart health, immune support, lowering LDL cholesterol, reducing hypertension, and protection against free radical damage.  Be sure to buy the newer bioactive version of CoQ10 called ubiquinol and look for it in a liquid gel.

R-Alpha Lipoic Acid

This powerful antioxidant helps regulate blood sugar levels, which may help those with diabetes and those concerned about a high carbohydrate diet.  This vitamin is both fat and water soluble, making it able to access all parts of the cell, giving it tremendous ability to trap free radicals wherever they may be.  One of the leading causes of aging is free radical damage which is associated with brain disorders such as stroke, dementia, Parkinson’s and Alzheimer’s disease.  Again follow the label, remember trial and error.

My hope is that this information will help answer some of your questions about supplements.  My intent is not to prescribe any vitamins or supplementation to you, but simply to tell you what has worked for me.  I hope that you make the decision to have supplementation be a part of your healthy lifestyle.  Commit to giving it a shot!

In Health,

Sally

Sally Spooner, BA, NASM is a Master Trainer at Sweat Life Fitness, Inc.  She specializes in high-intensity strength training, weight-loss, group training, and fitness competition training.  She actively participates in numerous sports, marathons, adventure races, and figure competitions.  Sally’s favorite quote and her training philosophy is simple, direct and effective – “challenge creates change.”  If you are ready to challenge yourself, you can reach Sally at sally@sweatlifefitness.com or by calling 352-692-4926.

Kinetix Physical Therapy: An Interview with Melissa and Tony Cere, PT, DPT

Dec 13th, 2011 Comments Off

Choosing the right Physical Therapist is a very important decision.  You must trust that the Therapist you are working with is the best in their field, that they are experts, and that they will get you back on your feet and feeling better in an effective and efficient manner.  Well, I am here to tell you to look no further than Tony and Melissa Cere.  Melissa and Tony (both Doctorates of Physical Therapy) own and operate Kinetix Physical Therapy located in the Haile Market Square Plaza.  I was lucky enough to sit down with them for a few minutes and have them share some of their knowledge with me – and now you get to share in that knowledge too.  So, next time you need a Physical Therapists, check them out – this is where I send all of my clients!  I hope you enjoy the following excerpt from our interview…

Dan:  What are the most common types of fitness related injuries that you treat?

Melissa & Tony: The most common fitness injuries we treat are overuse injuries, including pain that gradually develops over time in the shoulder, knee, hip, back and neck.  These overuse injuries are often related to poor technique and/or flexibility and strength imbalances in specific areas.  Tendonitis, or inflammation of the tissue that attaches muscle to bone, is a common injury among those whose sport or work out requires repetitive motion or involves a rapid increase in exercise intensity or training. Fortunately, these types of injuries will usually respond well to physical therapy treatment, allowing individuals to return to their desired fitness routine and functional level.  Rehab generally tends to go quicker with better outcomes when the injury is evaluated soon after its onset.

Dan:  Follow up question:  do you have any recommendations to avoid these common injuries?

Melissa: Well, an ounce of prevention really is worth a pound of cure in most situations.  One important point is to make sure that your usual fitness routine includes both upper and lower body stretches for key areas, such as the neck, shoulder, hip and knee, in order to maintain good mobility around these joints.  Also, including core stabilization exercises that address the strength and stability of the back, abdominals, and hips will also help to minimize injuries to these areas and improve performance with sports and other fitness activities.  At Kinetix, we offer Prehab screenings, in which a physical therapist evaluates an individual’s flexibility, range of motion, strength, and neuromuscular control to determine where deficits are that may impact exercise and sports performance.  During these screenings, we can also analyze performance of certain exercises and/or sports specific movements with a slow motion camera to assess where improvements can be made to enhance sports performance and reduce the risk of injury.  We offer Prehab screenings to the general public, not just our physical therapy patients in rehab.

Dan:  What qualities differentiate your team at Kinetix from other physical therapy facilities?

Tony & Melissa: Since we are a small, privately owned physical therapy clinic, we have been able to create an environment for providing very personalized treatment with a relaxed, comfortable atmosphere.  We schedule patients every 45 minutes, allowing time for each patient to get the attention they need and specialized care they deserve.  All of our physical therapists at Kinetix have had extensive training in manual therapy, including joint mobilization and soft tissue massage, which has been shown in research to produce outstanding outcomes when used in conjunction with exercise and neuromuscular training.  We believe strongly in using evidence-based practice to evaluate and treat our patients.  Through our involvement with research projects in conjunction with the University of Florida Department of Physical Therapy, we have been able to help increase the body of knowledge available to our profession for determining safe, appropriate and effective physical therapy services.

Dan:  What does your personal fitness routine consist of?

Melissa: Well, we’ve definitely had to adapt our fitness routines over time as our family has grown—we now have a 2 year old boy and 6 week old girl.  While we still enjoy going to the gym a few times a week for cardio and strength training, we also plan exercise time as a family including playing ball outside, going to the park, walking together in our neighborhood.  Our little boy loves to kick around the soccer ball in our backyard, so Tony and I have had to sharpen our soccer skills….our son is almost better than we are already!

Dan:  Do you have to have health insurance to receive treatment at Kinetix?

Melissa: While we do bill insurance for our patients if they so choose, you do not have to have insurance to receive treatment at Kinetix.  For those patients who do not have insurance, we offer very affordable self-pay rates per visit.  Individuals are able to come to us directly for evaluation and treatment up to 21 days without needing a physician’s referral.  When appropriate, we do like to work closely with patients’ physicians and other healthcare providers to make sure patients receive the best and most comprehensive care possible.  We also work with auto insurance and workers compensation companies to see patients who need physical therapy as a result of an auto accident or work-related injury.  Anyone is welcome to call our clinic (352-505-6665) and speak with someone in our front office if they have more specific questions regarding insurance or billing.

Dan:  Thank you both so much.  I learned A LOT today!

Melissa and Tony Cere, PT, DPT own and operate Kinetix Physical Therapy located in the Haile Market Square. They can be reached at 352-505-6665 for more information or to schedule an appointment.  Also, check them out on the web at www.kinetixpt.com.

 

Sweat Life Fitness Minute: Battle Ropes

Oct 3rd, 2011 Comments Off

The Sweat Life Fitness Minute: Battle Ropes



Battle Rope Circuit

1.  Rope Slams

2.  Alternating Rope Slams “Drummers”

3.  Lateral Hop Rope Slams

4.  Split Squat Rope Slams

Perform each movement for 10-20 seconds with minimal rest between movements.

Use as a metabolic interval or as a “Finisher” during your training session.

The Sweat Life Fitness Minute features short video clips from nationally certified Sweat Life Fitness Trainers.  Each Sweat Life Minute will be different and offer unique fitness tips, advice, and routines – so check back often.  Enjoy and share with your friends!

Live the Sweat Life!

-Dan

The Sweat Life Fitness Minute: Full Body Circuit

Aug 17th, 2011 Comments Off

Check out the first installment of “The Sweat Life Fitness Minute.”

Today’s Sweat Life Minute is a Full Body Circuit using a set of dumbbells and your body weight – that’s it!

Full Body Circuit

1.  Dumbbell Biceps Curl
2.  Dumbbell Bent-Over Row
3.  Dumbbell Thruster
4.  Dumbbell Push-Up

Perform 10 repetitions of each exercise in a circuit.
Complete 3 – 5 rounds.
Rest 60-90 seconds between rounds.

If the video didn’t load, click here to view the “Sweat Life Fitness Minute: Full Body Circuit”

The Sweat Life Fitness Minute features short video clips from nationally certified Sweat Life Fitness Trainers.  Each Sweat Life Minute will be different and offer unique fitness tips, advice, and routines – so check back often.  Enjoy and share with your friends!

Live the Sweat Life!

-Dan

1109 Days…and Still Going Strong

Aug 15th, 2011 Comments Off

Three years ago (1109 days to be exact) my wife Tara and I began our mission to create the best personal training studio in the world.  Although we recognize we are not the best in the world yet, we are well on our way!  As I reflect back on the amazing journey the last three years have provided for us, I cannot help but be proud of our accomplishments and excited about our future.  Here are just a few of our “highlight moments” from the last 1109 days.

“If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.” – John Quincy Adams

Community Life

Part of our company mission is to give back to our community, helping to grow and educate it in a healthy manner.  A few of our community efforts include (but are not limited to) serving meals at The Ronald McDonald House, hosting our first annual “Drop the Weight, Drop Your Pants” clothing drive for local charities, co-sponsoring the first annual Reindeer Run benefiting the Sebastian Ferrero Foundation (and this year benefiting Girls on the Run too), creating the inaugural giggle magazine Big Weight Loss Challenge dedicated to helping new moms get healthy and be good role models, and participating in numerous other charity events such as Climb for Cancer, Girls on the Run, Child Advocacy Center, Big Brothers and Big Sisters, Tyler’s Hope, Haven Hospice, STOP Children’s Cancer, and more.

We have established strong relationships with many local businesses and the Chamber of Commerce who share our passion for making Gainesville a healthy, safe, and fun place to live.  There are so many amazing business men and women in this town; it is reassuring to know Gainesville’s future is in good hands.

Studio Life

We take pride in our ability to attract and hire the absolute best staff in town.  A large portion of our success can be attributed to our trainers’ ability to create and implement life-changing programs, their desire to advance and educate themselves, and their sincere dedication to our clients’ goals.  That being said, we could not have achieved the success we have without amazing clients, boot-campers, and supporters – we owe it all to you guys!  Thank you for your loyalty, support, hard-work, sweat, and dedication these past three years!

In the last three years the Studio has undergone a complete makeover.  We removed walls, painted, replaced flooring, suspended a TRX pull-up bar from the ceiling, and replaced the majority of the original equipment with new Precor equipment.   In addition to the physical improvements, we have also introduced many new programs.  In 2009 we purchased and were trained in the EMERY Behavioral Weight Loss Program and the PhysioGraph body composition analyzer.  We have hosted fun events like Field Day, Triple Threat Training, and Triathlon Training Clinics.  TEAM Sweat Life has participated in numerous 5K, 10K, and adventure races all over town (and the State for that matter).  And recently, we launched our GroupFIT training classes; a cost effective way to get a great workout.

Whew…we have been busy!  But, this is only the beginning.  With the support of an awesome community and a deep-down desire to be the best personal training studio in the world, we are only going to keep getting better.  We look forward to continuing to help you exceed your goals and expectations.  Thank You.

In Health,

Dan & Tara

www.sweatlifefitness.com

An Interview with Rebekah Sarbone,BFA, NASM, YogaFit

Aug 10th, 2011 Comments Off

When I asked around the studio for a few words that described Rebekah, I kept getting words like: intense, strict, and no-nonsense.  But, I also received words such as: nice, caring, awesome, and motivating.  These words may seem contradictory at first, but all you have to do is spend a few minutes with Rebekah to understand that they are all accurate! She maintains a clear vision of her client’s goals, of the work that must be done, and the effort that must be given in order to obtain them.  She will let nothing get in the way of accomplishing those goals.  She will coach you along with a sincere dedication that is motivating, inspiring, and endearing.  Today Rebekah will share some of her insight with you, so sit back, grab a protein-shake, and soak it all in – this is going to be good.

Dan:  What inspired you to make a career out of personal training?

Rebekah: In all honesty, I originally started training as an income supplement to my dreams of becoming a dancer in New York City.  The more I began to work with clients, and see the lasting change a healthy lifestyle could have on them, the more I started to realize that being a personal trainer could actually be a career for me.  Throughout my years as a trainer I have organically grown to the point where I would like to eventually open my own facility.  I absolutely love what I do!  I live the healthy lifestyle I preach, and I believe to my core that living healthy can create the most powerful self in an individual.  I am inspired daily by my clients overcoming obstacles, pushing myself beyond where I thought I could go and surrounding myself by those who believe that through this way of life, anything is possible!

Dan:  Is it okay for women to lift heavy weight?  Explain.

Rebekah: Absolutely!  It is a common misconception that training heavy will make females develop huge bulky muscles.  Let’s think about those male body builders we see in the gym from time to time.  These body builders’ sole purpose for training is to build muscle.  It takes extreme preparation, attention and focus, not just to their weight training routine, but also to their nutrition plan, in order to create an effective muscle-building (or hypertrophy) routine.

Now, when it comes to women, there is a distinct difference.  To start off, women do not have the same amount of testosterone (a muscle building hormone) as do men.  Their body composition is much different, and thus the way in which it reacts to weight training will not have the same effect.  Strength training is a valuable tool for women to use, whether it be to help lose weight (the more muscle one has, the more fat is burned on a daily basis), to become stronger or more agile in a particular sport, or for general fitness.  Weight bearing activities also help to build and maintain bone density as women age, helping to prevent osteoporosis.

Dan:  We agree that nutrition is an integral part of the results process.  So, how do you ensure that your clients are fueling their bodies properly while they are away from the studio?

Rebekah: When a client comes in looking to achieve specific results, the first area we take a look at is their eating habits.  As a trainer (and not a nutritionist!), I offer advice in the form of personal experience; what has worked for my clients and myself in the past.  In our initial consultation, my clients and I discuss their typical “day in the life of” eating routine, and then how we can go about making small changes (or sometimes big ones!) to help them become healthier.  I have done everything from Publix tours to sharing recipes to sending pictures of my own meals to clients to create a more tangible outline of what a proper nutrition regimen can be.  Every session starts out with a daily recap of food intake, and my “evaluation”.  As we move deeper into our training together, we start to make more specific changes to diet.  My clients know I am always a call or text away.  I want them to know I can be a resource in the event that a nutrition crisis arises!  (i.e. “Which meal is a better choice at a particular restaurant?”, or “What food bar is the best meal-on-the-go substitute?”).  I also find it extremely important to lead by example, and offer daily encouragement through my own nutrition discoveries!

Dan:  What does a typical day of nutrition look like for you?

Rebekah: As I stated above, leading by example is extremely important to me.  While deep down inside I have a sweet tooth, I CHOOSE to supplement my highly active life with good, clean food.  And I perform and feel so much better by doing so!

A day in the life of Rebekah:

  • Meal 1: Eggs with vegetables (peppers, onion, tomato) & rosemary (my favorite spice!) a few slices of avocado, ½ banana
  • Snack: Larabar, small apple
  • Meal 2: Spinach salad with salmon (baked from the night before), light oil-based dressing
  • Snack: ½ cup watermelon, handful of nuts
  • Meal 3: Chicken, carrots & hummus
  • Meal 4: Ground beef with garlic, rosemary & vegetables (broccoli, spinach, tomato), and pasta sauce (sugar, salt and cheese free preferably)
  • Snack: Handful of cocoa-covered almonds

My day sounds pretty simple and basic, but the cleaner you eat, the more food you can eat (and I love eating!), so my portions tend to be pretty large.  Basically I try to have a protein, carbohydrate (in the form of vegetable) and fat at every meal.  I also try to stabilize blood sugar spikes due to the naturally occurring sugar in fruit with some sort of a protein (like nuts).  My meals and snacks can also vary depending on the type, duration and time of my own training.  I am always sure to eat within 30 minutes of training, and do not train on an empty stomach.  Some days it takes work to be able to eat clean within the “messy” world of nutrition forced upon us, but I live by the 90/10 rule, where (when I am not within a week of an event or race) I give myself 10% leniency on nutrition for meals out with friends, vacation and general enjoyment!

Dan:  Awesome!  Thanks for sharing Rebekah.

Rebekah Sarbone BFA, NASM, Yoga Fit Certified, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  She can be reached at Rebekah@sweatlifefitness.com for more information and training consultations. We always appreciate and welcome your feedback and comments.

 

An Interview with Rob Johnson, BS, CPT

Aug 3rd, 2011 Comments Off

Rob Johnson, BS, CPT, is a Master Level Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  Rob has been helping individuals exceed their own expectations for over 9 years!  He does so by keeping an honest balance between trainer and friend, motivator and educator, and being compassionate yet stern when necessary.  Rob’s favorite quote sums up his approach to life and training – “The quality of one’s life can be dictated by the harmonious functioning of physical and mental strength.” In our sit down interview, he shares some of his insight and experience with our readers.  Enjoy.

Dan:  What inspired you to become a personal trainer?

Rob: My desire to become a personal trainer was influenced by my own experience with running and weight-training, as well as my work with rehab, specifically physical therapy.  I decided it felt much better to prevent injuries by having a strong body and being proactive rather than reactive.  I’ve always had a fascination with the human body and how it works, as well as how to manipulate it, such as in making it bigger, stronger, leaner, faster, etc.

Dan:  How does your degree in Kinesiology assist you in creating training programs for your clients?

Rob: My degree in Kinesiology from Indiana University helps me greatly in creating training programs for each client. The wide variety of classes and hands-on experiences I participated in makes it easy to work with all types of populations.  My knowledge of biomechanics and anatomy comes into play every day – if you know how muscles attach and work, you can be very creative with how you train people.

Dan:  What are some ways that you keep clients motivated and accountable?

Rob: Keeping clients motivated and accountable is a very fickle task – and I love it!  Everyone is different, and part of the job is figuring out tactics that will work with all different kinds of people and personalities.  One key that is simple, yet almost always effective, is constant contact and reminders that you are there and thinking about them and their goals.  This can be done in a number of ways, with my favorite being text messages throughout most days.   It can keep the client thinking about the task at hand, and makes it easy for important reminders.  We see people 2-3 times per week, on average, so this is an easy way to be a daily part of their life – and keep them focused on their goals.

Dan:  How much of a role does proper nutrition play in obtaining desired results?

Rob: Nutrition, nutrition, nutrition!  It’s simple – nutrition is 70% of your physical goals, whether its performance related or weight loss or gain.  You could workout as hard as you can, but without a complementary nutrition plan, your efforts will most likely be futile! I take a very active and influential role with all my clients in regards to this.  I try to share my knowledge constantly, every session and in between, so my clients get the best results possible.  It’s been proven 100% of the time, that when a client follows the food guidelines we set for them, their goals become a reality!

Dan:  Thanks for sharing Rob – good stuff.

Rob Johnson, BS, CPT, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at rob@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

 

TELLING IT LIKE IT IS: An Interview with Katie Roberts, MS, USAW-CSPC, TRX

Jul 21st, 2011 Comments Off

Katie Roberts, MS – Physiology/Kinesiology, USA Weight Lifting Certified Sports Performance Coach, TRX Suspension Training Certified Trainer, is a Master Level Personal Trainer at Sweat Life Fitness, Inc.  Katie is the real deal!  She practices what she preaches and gives it to you straight.  She has a unique ability to command hard-work, dedication, and a lot of sweat from her clients, but at the same time, cultivate a sincere and caring relationship that goes beyond the gym.  Katie is always in your corner – educating, coaching, and pushing you to thresholds you never thought possible – and with a smile the entire time!  Today, Katie shares with you a few of her training secrets and guidelines to get you (and keep you) in the best shape of your life.

Dan:  What are your keys to living a healthy and active life?

Katie:  Setting priorities and doing something I truly enjoy are my keys to living a healthy & active life.

I talk to countless people every day who want to live healthy, but are afraid to start.  The most common reasons I hear for not starting a healthy and active life are: a lack of time and a ‘dread’ for going to ‘the gym’.  Although these may be valid excuses sometimes, you cannot allow them to dictate your desires to live healthy. I avoid these excuses in my own life by acknowledging that an active, healthy lifestyle is a priority that pays off.  When an active lifestyle is the priority, the other things that are important to me seem to fall into place–I am more productive at work, I have a positive attitude towards those around me, and I have a lot more energy!

Also, I have to enjoy what I do—this is just as important (if not more important) than prioritizing the important things.  I have been in that place where I dread the gym.  I used to think I needed to run miles and miles on a treadmill at the gym to be fit; it was not until I realized that I could be fit doing what I love, that I began to enjoy being active and exercising on a regular basis.

Dan:  What advice do you have for someone who is looking to lose body fat and gain muscle?

Katie: Neither goal will come without focus, hard work and a diet that is on point.  I say “focus” first and foremost because I believe one must prioritize the two goals—because that is exactly what they are—two goals.

While the training program and its specificity are important to both goals, the diet component is huge.  When I talk to my clients about what they should be eating, I consider their goal as the basis for any guidance that I give.  When fat loss is the goal, a caloric deficit (calories in<calories expended) is necessary.  When a client wants to gain muscle, I recommend a higher intake of quality calories that will support muscle building and fuel the training sessions.

In general, one must be willing to work hard and remove the word “shortcut” from his/her vocabulary.  Training hard and keeping the diet full of “whole,” un-processed foods is a good start to achieving both of these goals.

Dan:  A follow-up question.  We all know that proper nutrition is an integral component for success, so what are some tips that you follow to make eating “clean” a little easier?

Katie:  Plan and Prepare! I find that when I follow these simple rules of thumb on a weekly basis my ability to eat clean sky-rockets! You must put in some work on the front end, but the payoff throughout the week is fantastic!

  • Make a grocery list- Think ahead about what meals you will prepare for the week.  In addition, break down each day to estimate how much and what type of “snack” foods you will need.  Fruits, Veggies, Nuts, Hummus, and other WHOLE foods are great for snacking.  Shopping from a list will help prevent you from buying a bunch of random foods that you don’t need or foods that can sabotage your efforts.
  • Pre-cook your chicken/protein- I keep cooked chicken breasts on hand so that I have them prepared for 2-4 days.  This is a great way to have easy access for a snack (yes, I eat chicken as a snack J) or a meal.  You are more likely to make a good choice if that good choice is convenient.
  • Find variety- I continually try new fruits and combinations of foods to keep my diet varied.  This prevents boredom and also helps to give my body a variety of vitamins and nutrients.  Go online and find recipes to try—I have found many great new “clean” meals through Google: “Paleo Recipes.”
  • Buy Tupperware- I find that when I pre-wash and/or pre-cut my fruits I am more likely to incorporate them into my diet throughout the week.  When I pre-wash, cut, and put the food in a container, it keeps me from wasting those fruits/veggies that may otherwise spoil.

Dan:  What are a few of your favorite result-getting, calorie-burning exercises?

Katie: I am a fan of the classics—Squats, Deadlifts, Push-Presses, Pull-ups and Lunges!  The main reason I love these exercises is because they are deceiving to most clients.  Squats may seem like strictly a lower body exercise, but believe it or not, they train the whole body and recruit many more muscle groups than those in the legs.

As a trainer, I enjoy “tweaking” the classics to cater to each client.  Some of my favorites are:

  • Lunges with an overhead press or overhead hold
  • Push Press Burpees
  • Burpee Pull-ups
  • Squat to Jumping Pull up

The list goes on, but I have to keep some magic tricks to myself!

Dan:  Great information Katie, thanks for sharing it with us.

Katie Roberts, MS, USAW-CSPC, TRX, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  She can be reached at katie@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

Live the Sweat Life!

 

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Have a Sweat Life kind of day :)

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