Posts Tagged ‘fat loss’

Don’t Move a Muscle…

July 26, 2017

Don’t Move a Muscle!

During this phase of our T3 training program our T3 clients have “enjoyed” one session per week of Isometric Exercises.

We have gotten some good feedback on the Isometric sessions so I thought I would share with you what Isometric training is and why it can be an important part of your training program,

What is Isometric Training?

Every muscle in your body contracts several different ways.  One way for our muscles to contract is concentrically.  A concentrically contracting muscle is being shortened.  Think of curling a dumbbell up to your shoulder, you are shortening the bicep muscle group when you are concentrically lifting/curling the dumbbell.

Another way for our muscles to contract is eccentrically.  This is when our muscles are contracting and lengthening at the same time.  Think about that same dumbbell bicep curl that I mentioned and now lower it until your arm is straight.  You are contracting and lengthening the bicep muscle group as you are lowering the dumbbell.

A third way for your muscles to contract is isometrically.  This type of contraction happens without the muscle(s) changing length.  The muscles are static in a particular position.   A few good examples of isometric exercises when done correctly are:

Hardstyle Planks

Split Squat Holds

Squat Holds

Chin Up/Pull Up Holds

Push Up Position Holds

Band Pull Apart Holds

Farmers or Suitcase Kettlebell Holds

The term “holds” is a dead giveaway for an isometric exercise.

What makes Isometric training beneficial?

One of the main benefits of Isometric training is activation.

The body is able to activate nearly all available motor units in the muscle or muscle groups which is difficult to do with the other two types of contractions.

If you have ever held an isometric contraction for 6-10 seconds, you will know exactly what I mean by “able to activate nearly all available motor units in the muscle or muscle groups”.  Creating as much muscular tension as possible will activate more motor units and therefore help you to become stronger.

Back in the 1950s, researchers Hettinger and Muller found a single daily effort of two-thirds of a person’s maximum effort exerted for six seconds at a time for ten weeks increased strength about 5% per week, while Clark and associates demonstrated static strength continued to increase even after the conclusion of a five-week program of isometric exercises.

Another benefit of Isometric Training is if you have an injury or a “sticking point”, (think midway through the push up when your lower back begins to sag) you can train in that particular joint range risk free while improving strength.

Isometric training is used widely in physical therapy settings to retrain the muscle(s) to activate.

Isometric training is another way to help you get stronger.  At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.  At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.

Don’t Wait for Things to be Just Right

April 5, 2017

I was at a Leadership Corpus Christi application (talk to me if you are interested in applying) function two weeks ago and was introduced as a personal trainer to one of the applicants.  She immediately told me she that she needed to start doing more “fasted cardio”. 

My first thought was, “why is she telling me this”? 

When introduced to a financial advisor I don’t immediately tell them I need to deposit more money into my Roth IRA, but she and many other people I meet feel the need to immediately tell me these things when they find out what I do for a living. 

My second thought was, “why was she waiting to fast before doing cardio”? I know some of the research about fasted cardio but I was more interested in WHY she wasn’t just getting the cardio done, fasted or not. (This is how my crazy mind works!) 

Why not get the cardio done, regardless of how much she ate or didn’t eat?

Why do we need to wait for things to be “just so” before we start or continue with what we have set out to do?

When we wait for things to be “just right” we usually wait too long and miss the opportunity and we suffer. Sometimes we suffer mentally (anxiety and frustration) and other times we suffer physically (health and quality of life).

Getting started doesn’t need to be a huge leap into the unknown. Getting started can look like:

  • Research
  • A Phone call
  • A Walk
  • Showing up to Your Next Scheduled Training Session
  • Throwing Out the Junk Food in Your Pantry and Refrigerator
  • Pouring the Sodas down the Drain or into the Garbage Can Outside.
  • Packing Your Lunch
  • Prepping a Meal or Two for the Week
  • Scheduling and Sitting down for a Success Session/Assessment
  • Waking up Early
  • Going to Bed on Time
  • Writing out Goals

Don’t wait for things to be perfect before you begin.  Otherwise you may never start!

Committed to Your Success,

Adam

Fight junk food cravings with your eyes closed

March 28, 2014

Here is a great article by one of our clients and future trainers Diane Metz.

Did you know the smell of freshly baked brownies is more potent ­­‒ and physiologically harder to resist ­­‒after a night of tossing and turning?

A good night’s sleep is so critical to successful weight loss

new study published this week found that lack of sleep actually INCREASES your appetite AND makes you more sensitive to food stimuli. So when it feels impossible to say “no” to candy, soda and chips when you’re sleep deprived, it’s NOT just all in your head!

And while it’s true that walking around like a zombie usually means low energy and a decrease in physical activity, researchers said increased calories and poor food choices associated with lack of sleep were the main culprits behind metabolic disturbances — specifically obesity and type 2 diabetes.

 

Obviously getting a good night’s sleep isn’t as easy as it sounds, or we would all be doing it! The connection between exercise, clean eating and quality zzz’s can’t be overstated.

 

Unfortunately we can’t cherry-pick components of overall health. Hitting it hard at the gym without enough rest isn’t sustainable. And that extra glass of wine before your head hits the pillow can interfere with REM or deep sleep.

 

Successful weight loss and overall health is a complete equation, a connection between quality input and quality output. 

 

The good news is, once you get into a cycle that works, you’ll find your flow! A good night’s sleep —> energy and enthusiasm to exercise —> feeling of accomplishment, motivation to eat healthy —> improved digestive health, sustained energy throughout the day —> restorative, quality sleep.

It take me at least an hour to get ready to doze off. I put away the to-do list and resist the urge to “get just one more thing done.” That way, I have enough time to wind down and not feel cheated out of my quiet time (totally necessary when you’re raising two kids solo). What happens when I try to wedge my wind-down time into just 15 minutes? I end up snacking (and snacking, and snacking) to help me relax, every time.

What tricks or habits have you developed to make sure you get enough zzz’s? Do you consider sleep time as sacred, or is it the first thing you cut back on when you’re busy?

My Secret Weapon Against Fat

August 13, 2012

The secret weapon I am going to use to drop a few percentage points of body fat during the Transformation Contest in a meal system called Meal Movement. Two of the most common complaints I hear from our members is 1. I don’t have time to cook healthy meals for myself and 2. I don’t like the way “healthy” food tastes. Meal Movement solves both of these problems with fully cooked delicious breakfasts, lunches, dinners and snacks that take about 2 minutes to prepare.

I know what you are thinking and I thought the same thing. NO WAY!!!! I know a gimmick when I see one and this is too good to be true. It isn’t too good to be true. I purchased the lunches and dinners last Fall and they not only tasted great and it only took about 2 minutes to prepare. The meals worked great for a quick lunch and a quick dinner after a long day in the gym.

I don’t believe this is a permanent solution to fat loss but it is a great option for people who don’t have time to cook healthy meals and want something that tastes good. Also, if you are someone who struggles with portion control all the guess work is taken out. Everything is pre-measured when prepared.

To see for yourself go to their website MealMovement.com.

Let me know if you have any questions regarding this or anything else with the Transformation Contest.

I am not one for quick fixes, but I believe this could save you time and money at the grocery store.

Committed to Your Success,
Adam

5 Simple and Effective Tips to Avoid the Thanksgiving Bulge

November 24, 2011

Check out these 5 simple tips you can practice on Thanksgiving to help keep you on track with your fitness and fat loss goals.

Eat More Turkey: Turkey is made up of mostly protein. Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbs simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires a lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat.

Pass on the Casseroles: Casseroles can derail any fit persons nutrition strategy. Casseroles get their rich flavors from fat laden creams and butters which contain large amounts of calories from fats. Some casseroles will contain healthy vegetables but the amount of fat per serving usually out “weighs” the benefits. Reach for healthy high fiber foods like sweet potatoes and/or a spinach salad.

Limit Your Desserts: Desserts are a tradition in most households on Thanksgiving but if you want to keep the figure you have worked so hard for the past few months you will want to skip the high sugar and potentially high fat savory desserts. If you can skip one type of dessert, skip desserts with crust. Crusts add fat and sometimes trans fats to an already sugar laden treat. Plus, portion control is difficult with desserts. Try a large glass of tea with stevia sweetener.

Consume Less Spirits: Alcoholic beverages can negatively impact anyone’s goals to a lean trim body. Alcohol adds empty calories to your nutrition. Empty calories won’t make you full like food can but they are calories non-the-less. If you are going to drink try clearer options like Vodka.

Create a Metabolic Disturbance: Get an intense metabolic workout before your Thanksgiving meal. Try either a strength workout using body weight exercises or resistance equipment with limited rest between sets. If you prefer cardio, try a cardio interval workout where you work for a period of time and rest for a period of time. For instance, sprint for 30 seconds on a treadmill and recover for 60 seconds or longer to get your heart rate back down. Both workouts will help deplete muscle glycogen stored in muscle tissue so your body will use Thanksgiving dinner as fuel instead of storing it as fat.

Committed to Your Success,
Adam

Beach to Bay Prep…

May 11, 2011

If you are running in the upcoming Beach to Bay marathon I wish you luck. The four-plus miles may be a little tough on you if you haven’t been putting in the miles. For a successful and less painful race I have added a few tips that will help you perform better and recover faster.

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing put a tennis ball, softball, or golf ball under one foot and roll the bottom of your foot against the ball. The softer the ball the better at first. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release.

3. Don’t carb load the night before: The 80’s are over and so is carb loading the night before the big race. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

If you are not going to be running stay away from Padre Island on the 21st in the morning but go to Cole Park around 10am. It is a blast!

Committed to Your Success,
Adam

6 Month Old Cheeseburger…

May 9, 2011

Mr. Wheeler, a Science teacher at W.B. Ray High School has an ongoing experiment with his Nutrition and Science class.  I thought you might like to read about it.

  6-Month Cheeseburger

The 6-Month Old McDonald’s Cheeseburger

“The attached photo is of a ongoing science experiment that my students performed in Nutrition and Science Class. Funny thing is you will not see any mold, bacteria, or deterioration of any kind. Something to ponder the next time your deciding on where to eat…perhaps a few too many preservatives.”

And millions of people eat this everyday.  Pretty scary!  Think before you eat!

Adam

Grocery Store Tour 2.0

February 8, 2011

We highly recommend both veteran and new campers carve out an hour of their day this upcoming Saturday morning for this tour as nutrition is 80-90% of the body composition puzzle.

 

Here are just some of the topics that will be covered:

– How to use nutrient timing and carb cycling to burn belly fat

– Is it worth eating organic?

– Is beef bad for you?

– What’s the difference between organic and natural?

– The “dirty dozen” and the “clean fifteen” produce items that everyone must know about

– The 2 ingredients you must avoid at all costs if you want to be lean and healthy

– Saturated Fat, Cholesterol, and Heart Disease- is there a connection?

– Is it okay to eat eggs every day?

– Good Carbs vs. Bad Carbs

– Good Fats vs. Bad Fats

– How to shop on a budget

– The ideal grocery list

– How to read a food label

– The 3 best fish to eat

– The top vegan and vegetarian protein alternatives

– How product placement is expanding your waistline

– Which is better: sugar or artificial sweeteners?

– What are the best supplements and are they even necessary?

– Is it okay to drink coffee?

– And much more!!

 

Since good nutrition should be a family affair, we are happy to welcome any friends, significant others, or family members who may want to join you for this in-depth grocery store tour.

 

If your grocery store buddies would like to try out our camp our regular referral rewards program will take into effect including a $25 gift card if they join our regular camp.

 

Plus, all campers who bring a buddy will be entered into a raffle to win a $25, $15 or a $10 gift card to HEB so they can get some fat-burning, muscle-building foods right there on the spot!!

 

Lastly, we hold a grocery store tour monthly so if you are for some reason unable to make this tour please be sure to make the next one.

 

We look forward to seeing you all there and hopefully you will bring some buddies along with you.

 

See below for a done-for-you email and facebook post template you can use to help spread the word about the tour and make your life a little easier 😉

 

Committed to Your Success,

Adam

 

 

***Done-For-You Email Template***

 

Hey (firstname),

 

I thought I’d give you a quick heads up about an upcoming grocery store tour that my fitness program PINNACLE FITNESS BOOTCAMPS is holding at HEB on Robert and Alameda at 8am.

You are welcome to join me as we can bring buddies who are interested in learning how to eat for optimal health, performance, and body composition and it’s on the house!

 

Here are just some of the topics that will be covered:

– How to use nutrient timing and carb cycling to burn belly fat

– Is it worth eating organic?

– Is beef bad for you?

– What’s the difference between organic and natural?

– The “dirty dozen” and the “clean fifteen” produce items that everyone must know about

– The 2 ingredients you must avoid at all costs if you want to be lean and healthy

– Saturated Fat, Cholesterol, and Heart Disease- is there a connection?

– Is it okay to eat eggs every day?

– Good Carbs vs. Bad Carbs

– Good Fats vs. Bad Fats

– How to shop on a budget

– The ideal grocery list

– How to read a food label

– The 3 best fish to eat

– The top vegan and vegetarian protein alternatives

– How product placement is expanding your waistline

– Which is better: sugar or artificial sweeteners?

– What are the best supplements and are they even necessary?

– Is it okay to drink coffee?

– And much more!!

 

Here is the address to HEB:

 

4320 Alameda

Corpus Christi, TX 78412

 

Please let me know if you would like to join me so I know to expect you.

 

Hope to see you there 😉

 

YOUR NAME

 

 

***Done-For-You Facebook Post Template***

 

Join me for an upcoming grocery store tour that my fitness program “PINNACLE FITNESS BOOTCAMPS” is holding at HEB on Robert and Alameda this Saturday at 8am.  It’s open and free of charge to any of my buddies and this is a must if you want to learn how to eat to burn belly fat and tighten and tone your entire body. Please let me know if you’d like to join me so I know to expect you. Here are the directions to HEB:

 

4320 Alameda

Corpus Christi, TX 78412

 

Here’s a real slick new way to spread the word on FB and go viral very quickly to help you get as many buddies as possible and a gift certificate.

You can now tag your friends in your status or post. Type @ and then type the friend’s name.

For example: “It’s time to get my fitness on!! I’m doing a killer bootcamp workout with @John Smith.”

Please RSVP if you will be joining us on Saturday at HEB this Saturday.

 

Committed to Your Success,

Adam

 

Release the Fat…

August 24, 2010

How does the body release stored body fat?  One of the quickest ways for our bodies to release body fat is train/workout at such an intensity that it sends your body into as state of “fight or flight”.

You know that feeling during your workout when you think to yourself “I don’t think I can do one more” or “I don’t think I will be able to finish this workout” or my favorite “If he tells me “only more 10 seconds” one more time I am going to let him have it!”

At this point in your workout your body is releasing hormones adrenaline, noradrenaline, and cortisol into your blood stream to help with your panicked state.  What also happens is your body taps into it’s storage of fat to use as fuel.  During this time when your heart is raising and you can barely catch your breath you are burning a ton of calories to help your body compensate for the stresses that are being placed on it.

Is this a good thing to do?  Yes, but not all the time.  That is why we have recovery weeks and take days off from training all together.

This next week, when we get back to our workouts and let yourself get to that state of “HOLY CRAP I DON’T THINK I CAN DO ONE MORE REP!” and know that it is helping you move closer to your fitness/fat loss goals.

Please let me know what you think of this post.

The Last 3-Weeks

July 11, 2010

It has been a great 3-Weeks capped off by our Fitness Boot Camp Fundraiser for the Ready or Not Foundation. We raised $850 for the Foundation! Not bad for a one hour workout.  Checkout out on Channel 6 News.

I have been blown away by our Pinnacle Fitness Boot Camp members commitment to their workouts.  Even with a hurricane looming in the Gulf of Mexico and vacation on everyone’s minds they still made their workouts.  Keep it UP!

Pinnacle Fitness Boot Camps started its Pinnacle Fitness Challenge in conjunction with the Mayor’s Fitness Council. It is going really well! All 11 participants are seeing significant changes in their body’s and their lives. Lowering blood sugar, losing inches, losing pounds, gaining confidence, getting stronger, etc… are just a few of the comments I have been hearing from the participants.

We also launched our first boot camp 2 go program yesterday. The program consists of video workouts and music provided by Workout Muse. If you haven’t checked out Workout Muse click here to download your next interval workout. Or if you have smart phone check out the Workout Muse App. This App will let you create a music playlist using your own music. While you are working out  it will keep count of your work to rest rounds.  It is a great training tool for metabolic training like we do in boot camp or cardio intervals you do on your off days.

Next time you are at Freebirds try the Freedom Salad. I ate one yesterday and was pretty fired up about it. Lots of greens, lean chicken, black beans, tomatoes, pico, and guacamole. I didn’t even need salad dressing. 5 Stars!!!!

Have a great week, eat clean, try a recovery workout with a foam roller if you get the opportunity.

Committed to Your Success,
Adam