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Take Care for fitness and fat loss

Do you take good care of yourself?

Well you either do you or don’t. Because actions are more valuable than words.

Some tips for self-care include:
  1. Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol.
  2. Practice good hygiene.
  3. See friends to build your sense of belonging.
  4. Try to do something you enjoy every day.

This is where the performance goals in fitness play in

If you truly want to get the leanest body you’ve ever had, you have to get better. Stronger perhaps, faster, or more skilled. Muscular endurance and recovery time.

Med ball push up

Med ball push up

You force the body to change. Becoming faster or more skilled at controlling heavy resistance are key to training the body properly. Progression is everything.

We could all do a little better

It’s good to have support around you. Celebrate healthy attitudes and reward the pursuit of fitness for life, longevity, and anything you’ve ever worked for.

Recovery activities will help you do more sooner

How does one manage the stress of life? I think about the meaning of it, what the message represents. When in doubt, exercise self-care.

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Strength, power, and endurance gains for fat loss and fitness lifestyle

The key is progression

Progressive resistance is the foundation of effective training. We must endure heavier forces. This is how we turn on the metabolic super fat burning furnace!

Funny snowman

Strength training with progressive resistance boosts hormones

Lots of people want more and fitness is part of the solution. Healthy people should do 3-4 times per week of moderate to high intensity exercise. Focused people may work out all the time.

Some things you can do everyday

Some things you can do everyday

Examples of progressive resistance

1. Going heavier on exercise than ever before

2. Doing more reps with your previous personal record weight than before

3. Running forward at faster speeds than ever before whether on the treadmill our outside

4. Run the same speed and at a higher incline than ever before

5. Do any of the above and repeat three times

Rest and recover

Lean proteins and antioxidants with high fiber and water consumption.

Holding the plank position strengthens the core along with muscles even the calves get stronger and may help prevent shin splints

Holding the plank position strengthens the core along with muscles even the calves get stronger and may help prevent shin splints

Get lean with performance goals

Become STRONGER.

Stay tuned…

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Orangetheory Fitness attacks the Big Climb 2015, fights blood cancers

The Big Climb is about Elevation

You must rise up. To rise up is to fight against cancer and there are many ways to do this.

Incline and vertical training for fat loss

There is something I can be passionate about for rising up. Working your way up the pull of gravity is key to the disease prevention lifestyle.

Disease prevention with incline training

Fat loss, muscle tone, and improved cardiovascular health can be achieved through a moderate-to-high intensity training regimen with fresh nutrition.

That’s why I captained the Big Climb 2015 Seattle team

Team Orangetheory Fitness Seattle at the Big Climb 2015

Team Orangetheory Fitness Seattle at the Big Climb 2015

The above picture was moments away from the starting stairwell to go up 69 stories in Seattle’s Columbia Tower.

A gray day won’t stop us now

Getting to the top is the inherent value, if the view is decent then bonus

Getting to the top is inherent in value, if the view was amazing then it would just be excess

Make it to the top!

Here is Seattle in all of its spring glory, I was happy to be catching my breath with this in sight

Here is Seattle on an inevitable day with the gray and I have sweat through my shirt just now

Congrats to the finishers

Woo feels good to finish! Rachel and Julianne celebrate

Feels good now! Julianne and Rachel celebrating Big Climb 2015 achievement

Looking over the Puget Sound and downtown Seattle, Queen Anne, and Magnolia

Not one of Seattle's finest days when it comes to views but still enough to appreciate

Take in the view and then let’s go eat something

Thoughts about the Climb 2015

This fundraising effort was rife with support from many individuals. I appreciate you all for that, and for being here reading this. Here are a few thoughts I have about the Big Climb 2015

  • Your heart is the most important muscle and you should eat to support it
  • When I consume a beetroot, carrot, kale juice, it’s because I feel like it helps me breathe better
  • Breath in through the nose, out through the mouth
  • Use your upper body and core strength to pull yourself up and to push through the turns
  • Core strength improves with progressive resistance training
  • Pump yourself up and do what it takes even if it means some self talk!
  • Do it again for next year

Our team will continue on. We celebrated at a Sunday Happy Hour downtown and then walked home thanks to our city dwelling lifestyles.

Later that day

The spring day in Seattle departed with rays through lingering levels of moisture

The spring day in Seattle departed with rays through lingering levels of moisture

Thank you for reading and stay tuned

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How accurate are heart rate monitors for fitness and exercise?

Heart rate monitors for workouts are a growing trend

There’s no surprise why — advantages from science help us with health and fat loss results.

The pod is near the heart

The pod is near the heart

 

 

How effective are heart rate monitors for fitness and fat loss?

Highly effective. You or your coaches are able to use real time bio-feedback that gets you motivated! I’m not saying they are always perfect.

Downsides of heart rate monitors?

Exercisers who use heart rate monitors may sometimes notice fluctuations in the readings (from a really low HR to a really high, momentarily). How am I to know if it is the pod that malfunctions or if it is the garment that connects to the device.

If you have paid for the class experience or are just a participant, the fluctuations can be distracting.

Over time, I have realized that some individuals are simply more prone to the variations. Perhaps the impact from the exercise would be a suitable explanation. And even though the technology is available to the public, we all come in different shapes and sizes. We wear things differently.

Highly valuable tools for fitness and fat loss

When you find what works for you, use it.

Then develop your skills with the tools you have available.

Performance based goals reign supreme.

Stay tuned…

 

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Have a goal for every workout: Fat Cells respond to progressive resistance by getting smaller!

What is the goal of this workout today?

We all come into the workout room with different needs, strengths, and expectations. To some, not having a specific goal for every workout is actually unfathomable.

My goal for this workout

Keep track of specific exercises that have been done in the past and perform in more progressively challenging ways. These techniques help you to burn more fat:

  • Perform the exercise faster on the concentric, and slower on the eccentric
  • Use more resistance than before
  • Greater amount of reps using the same weight
  • Decrease rest intervals without sacrificing heavy weight
  • Using heavy weights in a larger range of motion
  • Improving your form and technique with weights that you struggled with before
  • Combination of the above
Time constraints can be motivating, as is some healthy Orangetheory Fitness competition

Time constraints can be motivating, as is some healthy Orangetheory Fitness competition

I don’t often speak to these accomplishments even if it is noticeable it helps me stay motivated in fitness.

Examples of a good goal to have

Let’s talk about a treadmill goal to begin with. Of course we’re following a HIIT program and the ideal length for a treadmill workout is between 20-30 minutes.

You can try to improve your times in the following ways:

  1. Your one-mile time
  2. Your half-mile time
  3. Your quarter mile time
  4. Your tenth of a mile time
Kyle Anderson from Seattle on the right running hard

Kyle Anderson from Seattle on the right running hard

You can further improve fat loss by:

  1. Your .25 mile run at 3% incline
  2. Your .25 mile run at 5% incline
  3. Your .25 mile run at 7% incline

Then on a later workout once you have recovered, do your .25 mile run at 1% incline and you will likely be able to run faster than you did before at that particular incline!

Thus progress! Fat cells should get smaller due to this physical and neural progression in muscular contraction.

Once you have accomplished it, nobody can take that away from you!

It’s yours.

Now believe in it and go with it

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