Being consistent and developing good habits is one of the toughest challenges when it comes to improving our lifestyles and being successful. Some people just seem to be more driven than others, but is that really the case? Recently I took a little week long […]
Preworkout! What works? What doesn’t? Should you take it? I’m here to help. There’s a lot of mixed reviews about pre workouts. Some people swear by it. Some people say it’s just a bunch of chemicals. Some people like the tingling feeling you […]
CHALLENGE MONTH! MOBILITY 🙂
Want to improve your squat and reach full depth?
I’ve got a new challenge for you, and it’s going to help all of you be able to complete an ideal squat. Its called the 3rd world squat challenge.
In many countries, people will sit in a full squat comfortably for HOURS. Our lifestyle has a tendency to create muscle imbalances and many of the people that I have worked with can’t do a full squat because of this. The funny thing is that when each of us was young, we could all perform a full squat.
The good news, is that it’s not tough to get your mobility back and I’m gonna show you how.
Super simple challenge that won’t take much of your day.
Here’s what you’re gonna do:
- Set your feet about shoulder width.
- Slowly lower yourself to a full squat. Barefoot!
- Sit in a full squat for 10 minutes or longer. Every day. For 30 days.
- You probably won’t be able to sit fully without falling backwards in the beginning, so hold onto something in the beginning.
- It gets easier with time, and you can challenge yourself by trying to go as long as possible without using a weight. Once you reach a point where you can’t stay upright then add a weight or hold onto something for the remaining duration.
- Try to keep your torso upright, your abs right, and maintain good posture.
- You can play around with feet width as you improve as well. Bringing your feet will make it more difficult.
- If you can’t make it to the full 10 minutes, then break it up into sets.
- If you have pain then stop! Take it gradually.
You’ll improve rapidly, you’ll be surprised.
Sounds simple right? It is. But it makes a huge difference in opening up your hips and will have you squatting healthily in no time.
This would be what you are striving for:
Full squat, torso remains upright, feet about shoulder width apart.
I promise it’ll make a huge difference.
- You’ll improve your flexibility in your ankles and hips.
- You’ll strengthen core and improve your posture.
- You’ll most likely alleviate a lot of back pain as well (which is due to bad posture primarily).
Feedback wanted! Got questions or want to learn about something I haven’t gone over? Shoot me an email! I’ll get back to you as soon as I can.
“Where do I start?!” This is typically one of the first questions I get, and it’s a good one, because there’s a lot of misleading information out there. There are a lot of different programs and opinions about what’s best for gaining weight, losing weight, […]
We get it, desk jobs suck. We live in a society today where, for many of us, we end up working a desk job and living a sedentary life. We tell ourselves we’ll make time for the gym, or be more active, but many times […]
Working out can be daunting. And with a seemingly endless amount of conflicting information about what is best, it can make it even more intimidating. That being said there are a few things you can start doing today that will make a huge difference in your life. These tips will help you realize your fitness goals or just get started!
#1 Get on a program (and stick to it!)
The program that works is the one you can stick to! It really doesn’t matter what it is, if you can do it and stay consistent, you will see results. Find one that you like! If you enjoy doing it, there’s a higher chance you’ll stay motivated and achieve your goals. Typically the best programs for fat loss use a combination of weight lifting (compound movements!) with cardio right after.
#2 Intermittent fast
Intermittent fasting is a tried and true method for burning body fat. And all it requires is eating only within a certain time frame. It improves insulin sensitivity, increases growth hormone and helps your body repair itself and clear waste through something called autophagy. Click here to learn more!
#3 Interval training
Using intervals in place of traditional cardio burns a lot more calories (and for longer) because it uses different energy systems (typically 15 minutes of intervals burns more calories than an hour of steady state). Studies have shown many benefits of training this way: it saves time, increases insulin sensitivity, you burn more calories, increase VO2 max more than traditional cardio, boosts growth hormone (you stay leaner!) and is lowers systolic blood pressure more than traditional. The benefits are immense, I plan on doing a whole post on the mechanisms of it, but for now, do intervals!!! I like to do 1 minute of moderate with 30 seconds sprint intervals in between, give it a try.
#4 Count calories
Probably the most tedious method (but very effective) is counting calories. This takes some serious dedication, but it’s a good habit to get into just so you can start to get an idea of how many calories you’re actually eating in a day, and more importantly how many calories your body actually needs. There are tons of calorie counters online that will help you figure out about how many calories you need in a day. Aim to eat ~500 calories below your maintenance and you should find yourself losing about a pound a week!
#5 Up your healthy fats and lower carbs (but not completely!)
A lot of people try to cut out carbohydrates completely to cause their bodies to oxidize fat (use it as energy instead of primarily glucose). This does work but will leave you feeling much more fatigued and can have an effect on your concentration levels as well. Try to just eat more healthy fats and cut out some of your carbs. Avocado, nuts, olive oil, coconut oil. There are a number of studies that have shown that high-fat diets are correlated with weight loss, like this one.
#6 Limit the sugar
Refined sugars and simple carbs cause a quick spike in your blood sugar. Although sugar itself doesn’t make you fat (calories in calories out!), it is processed very quickly and its effect on your body can lead you to overeat by messing with your insulin sensitivity and other hormones. Try to stick to complex carbs! They digest slower due to fiber, have more nutrients, and will cause a more gradual rise in blood sugar, which won’t mess with your hormone levels as much.
#7 Drink more water
Studies have shown that drinking more water is associated with better weight maintenance. Staying hydrated gives your metabolism a boost (Check out this study!) and also fills you up, meaning you’ll be less hungry. Also… It’s good for you. Drink lots of water!
#8 Drink green tea!
Caffeine gives your metabolism a boost and drinking green tea comes with AMAZING benefits. Studies have shown that green tea boosts metabolism, aids in fat oxidation, has many good antioxidants, improves blood flow, raises HDL (good cholesterol), and reduces the risk of many chronic diseases.
#9 Eat protein!
Having a protein shake in the morning or making sure you get a protein-filled breakfast can help you lose weight and will keep you fuller for longer. Studies have shown that eating a higher protein diet is linked to higher satiety and fat loss, check it out!
#10 Sleep more
Studies have shown that people who are sleep deprived have a higher risk of obesity. The reason for this is due to the hormone imbalance your body goes through when you don’t get enough sleep. If you’ve never heard of leptin, its often referred to as the satiety hormone because it lets your body know when you’re full. Sleep deprivation results in lower levels of this hormone, causing you to overeat. The benefits of being well-rested are immense, besides the fact that you feel amazing. Lower levels of stress, weight loss, mental clarity, and faster recovery, to name a few. Get some Z’s, 7 to 8 hours!
#11 Eat real food!
This is one of the best tips I could give. Changing your eating habits is going to give you the best chance at getting lean and staying healthy long after as well. If you can focus on eating real foods, you will not only look better, but feel better too. Try and stick to the perimeters of the grocery store, eat produce, and avoid canned and processed foods and especially refined sugars.
#12 Sign up for a class or find a gym buddy
Motivation loves company. Finding a (consistent) gym partner will help you get and stay in shape. Just make sure you choose one who wants it as much as you do! If you can’t find one, join a class, something that you’re interested in. It’ll guide you, and keep you involved and motivated through team camaraderie.
#13 Make changes (small consistent ones!)
The biggest mistake I see people make is trying to make too many changes too quickly. Change it up, but take small steps. It’s a lot easier to make new habits if they involve small changes, and 9 times out of 10 they work and can have an AMAZING impact because you’re more likely to stick to them. Little things done consistently come with amazing results, big, uprooting changes can cause stress and end in failure, leaving you unmotivated in the future. I would recommend making a change and sticking to it for a month (they say 21 days builds a habit) before adding something new. I promise this will give you the highest chance of being successful. Don’t go on a diet, make healthy habit changes, in the long run these will bring you much better results than drastic, restricting diets that you might not stick to.
I hope this was helpful, if you have any feedback, questions or suggestions about future content, feel free to contact me!
WAKE UP It’s 6am, it’s time to go to the gym. Wait what? That’s so early! I know, it’s hard for everyone. Even I struggle with getting up in the mornings, but then I remember that I have work to do, and I get to […]
What’s up guys? I wanted to talk for a second about a very popular, and maybe touchy subject, “making time for the gym”, AKA: making time for what you love. Working with clients in the past I’ve always been asking this question, “How do I fit my […]
Make it green!
Smoothies have been a huge part of my life since I can remember. I have a smoothie every. single. day. The benefits are incredible, and today I wanted to share what I put in my smoothies and also lecture at you about eating your greens 😉
Smoothies are a great way to get in calories in the morning and to get some quality nutrients into your body quickly and efficiently, and it tastes AMAZING.
Today I wanted to share with you what I put in my smoothie, but first watch this video! It’s about kale, and why it’s so amazing for your body. And yes. I do put kale in my smoothie, but I’ll get to that 🙂
Pretty crazy right? Super important!
Ok, on to the smoothie. My smoothie is a little calorie heavy, because I have a super fast metabolism and need the extra calories in the morning for my day, BUT it can be scaled down accordingly. Here’s how I make mine:
1 cup almond milk (I use chocolate almond milk, but warning: lots of sugar) ~30-100 cal
1 banana ~100 cal
4 tbsp soaked almonds (soak them for at least 6 hours) ~200 cal
1 tbsp coconut oil ~120 cal
2 tbsp peanut butter (yum?) ~200 cal
1 cup of kale (Buy a bunch of kale, chop it up and freeze it so) ~30 cal
Frozen fruit (as much as you want! I do a cup or a little less of mixed berries) ~90 cal
1 scoop of protein powder (this step is optional, but I would recommend it!) ~120 cal
This is just a template to work from! If this is too calorie dense, you can sub out the peanut butter or just reduce the amount of everything as you need, but I would recommend trying it out, I promise you’ll feel AMAZING.
Have a good day 🙂
What’s up everyone, It’s challenge time! I wanted to give you a little workout you can do every day that doesn’t require all that much time and can have a huge impact on your life, well-being, and make you stronger and more confident all at the […]