How To Get into: SHAPE

Sacrifices

Did you think that by continuing to drink two glasses of wine every evening and exercising 1 day a week walking your dog while stopping at every tree around the block to let him pee would allow you to lose 10 pounds in two weeks? To see truly great results require truly great effort. Clean out the fridge and cabinets, get off your keister, and start making changes that are suitable to what you want to accomplish. Of course if your goal is to gain fat while becoming increasingly sluggish then go ahead, continue those bad habits. If your mind thinks like equations, then here is a good one for you:

“Sweat plus sacrifice equals success” ~Charles O. Finley

High Intensity Interval Training

HIIT is proven one of the most effective ways to shed fat and tone up. Recent studies have actually shown HIIT to require about half the time of “normal” type training to reach the desired results.  Adrenaline Fitness' Boot Camps offer this type of training in a professional and safe environment to elicit maximum results. Where most “aerobic classes” over time tend to plateau results, Adrenaline Fitness allows a consistent means to see success over the long term.

Accountability

The most occurred reason for failure is lack of responsibility. Using a trainer or health coach is one of the smartest things a person can do to accomplish his/her goals because it increases the liability towards that accomplishment. Add a group atmosphere to the training, surrounding one with peers with similar goals and the opportunity for success goes up exponentially.

Persistence

Here is where your basic yo-yoer crumbles. Persistence is the state of continuing or repeating a behavior over a period of time. Missing weeks of training or taking whole weekends off of your meal plan is not conducive to obtaining your goals. Develop a regiment and stick to it. Our job as trainers is to keep the workouts fun and ever changing so they don’t become boring and incline you to continue to show up. Your job is to trust us and follow our plan even when we are not around.

Enthusiasm

A negative or doubtful attitude has never gotten anyone anywhere. Being positive actually drives energy and energy yields the opportunity for results. You need to be very specific and positive in your goals. If you want to drop 10lbs, be excited about it because you know you will do it.  There are no “maybes” or “we’ll see”. Visualize how you will look and feel when you accomplish your goal.  Seeing yourself tone and looking good in that new pair of jeans or swimsuit will go a long ways.

 

 

By following the S.H.A.P.E. you set yourself for a WIN.  Another very useful resource is Adrenaline Fitness' Facebook page.  You'll find lots of great info to help drive your motivation. 

Your Highest Priority

      Many times we set a goal such as weight loss with every intention of doing the necessary actions to accomplish this; however the priority of this soon fades and is masked by other habits of life. Yes, in fact many of us have very important obligations such as family, work, and the relation of the two but what is most commonly missed is without health nothing functions correctly. Without taking care of yourself first you cannot provide, take care of, or even reside within a high qualitative family or work atmosphere. Here are 5 tips to help keep yourself a high priority:

1. Draw the Line – No more sacrificing yourself and the healthy things you do for YOURSELF. If you are going to commit to 3 boot camps a week while spending time on developing a meal plan, then this is what you need to do. Canceling sessions or missing meals is a clear sign you are not staying within your parameters. You function best when your exercise routine and nutrition plan is consistent and stable, so why would you let it slip with first sign of stress or busy schedule. This is when you need it the most!

2. Make appointments – No more treating exercise as a “maybe”. Set the routine with specific time/date and amount of duration of exercise. Once it’s set on the calendar, treat it as if it is the most important interview of your career. If you have no other choice than to miss it, make very sure you reschedule it the moment you know it is impossible to make.

3. Involve the Family - If you are doing your thing and your family is doing theirs, how long will it take before those 2 become 1? Not long! Even with very good discipline if your family eats differently and has different lifestyle habits, you will soon follow because families stick together even if it is for the bad. Teach your family to eat the same. Who cares if your kids don’t like to eat healthy, that’s why you are the parent. Make them learn your healthy habits before you fall back into theirs.

4. Remind yourself – Self talk is a great way to keep yourself in check and knowledgeable of what needs to come. Life is fast, if you stop evaluating your purposes you’ll lose your focus. Try to make it a daily habit, preferably in the morning, of going over your actions for that day to help work towards your goals.

5. Buddy up – Having a close friend or co-worker to give you friendly reminders to stay on track and why it’s important can mean everything to someone and keep them moving forward. A buddy can see yourself from a different perspective and let you know when you get side tracked or distant from your goal. Plus who else would you want to make proud of you than your biggest fan, it’ll just make you work that much harder.

I understand the type of personality that wants to put others first, especially your family because I too share this personality. However what I do understand is, if I take care of my health by exercising and eating properly this keeps my mood in check, gives me energy to spend with my family, increases my productivity for work, and enhances my ability to do amazing things like wakeboarding, snowboarding, hiking, or under water basket weaving!

5 Tips to a better workout

Alright, so you are consistently getting to boot camp or the gym but just don't feel the workout is going the way you want it to go. I got 5 tips for you to help boost your workout effectiveness and help you get on the fitness track you'd like to.

1. Change your attitude. It's very much proven those who complain/whine the most during their workouts are the ones who see the least results. This is why during our boot camps we ask that the complaining be left at the door; negativity is contagious and if one person complains everyone does and the workout is wasted. Use this energy to push a few more reps or compete against others in a session or on the gym floor!
2. Eat properly around workouts. If you don't have the energy during the workout you won't go very far. Although breakfast is very important, the absolute most important meals surround your workout. Best case scenario, eat 60-120 minutes before a workout getting combination of complex carbs and lean proteins.  Post workout should be consumed within 45 minutes from your last set and should be combo of quick digested carbs and proteins. Liquid at that time is optimal, such as a protein shake with a banana blended in.
3. Get adequate sleep. Studies show that 1 hour loss of sleep will produce 30% less awareness/focus which crosses over to what you produce during your workout. Target 7-9 hours of sleep a night; if you have been only getting 4 hours then improve this by 1 hour a night, increasing this by 30 minutes every 4 weeks.
4. Less talking, more competing. Workout partners or group sessions are awesome because you have peers surrounding you to help push you. Don't let this atmosphere hamper your workout however through losing focus and telling your partner all about your week or what-not. You are both there to get a good workout, so push each other to rest less and work more.
5. Focus on the task at hand. Don't worry about the burpees you'll have to do at the end of the workout, focus on the current exercise and set. Push each set like it's your last set; focusing on complete range of motion, little rest, and fatiguing that muscle completely.

Don't be afraid to talk to us if you been struggling during your workouts! Email Scott any questions or concerns you may have about your workouts or nutritional habits, we are here to help.

Takes Weights to lose Weight!

     When it comes to strength training there are some false perceptions out there…  “I can’t lift heavier weight because I’ll get bulky,” or how about this one… “I’m just going to lift lighter weight for more repetitions to tone up.”  Sorry to say if you believe and are following the methods of these quotes then you are most likely off the track to your goals.   I know, that just blew your mind!  It’s cool though I’ll explain.

       “I can’t lift heavier weight because I’ll get bulkly.”  This is a messed up statement on so many accounts, especially if you are female and not a steroid user.  First off, it takes a tremendous amount of testosterone in the body to even give an opportunity to produce bulky muscles, far more than any woman could produce naturally.  Second it takes a high calorie intake to produce bulky muscles, typically above 3500 calories/day.  Finally a normal “bulking” strength training routine is 5-6 days/wk for 90min.

        “I'm just going to lift lighter weight for more repetitions to tone up.”  Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions.  With strength training the idea is to boost your metabolism, increase fat oxidation and growth hormone in your body to burn more fat; lighter weight does NOT achieve this result.

         Now let’s discuss why you should push aside those light weights and step up to those heavier dumbells or kettlebells.  The obvious answer is heavier weight increases the intensity of your workout and therefore increases your caloric burn.  Above this heavier weight can stimulate higher metabolism, increased fat oxidation and release more growth hormone (helps burn fat) in the body.  Think of it this way…higher weight increases strength, strength increases intensity, intensity increases metabolism, metabolism regulates body fat….BAM, again just blew your mind!

        Next time you’re in Boot Camp, grab the next size kettlebells up.  Even if you can’t complete the timed circuit or reps given, know you did your body justice and doing better benefit for yourself and your goals.  As a rule of thumb you should fatigue after 8-15 reps opposed to 25-50 reps.  

We love feedback!  Email Scott with questions or comments!     

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Exercise Myths You Should Know About

There are some common beliefs out there that might actually be misleading you and causing you to not see the results you truly deserve.  We are going to hit up 5 common myths that can really hinder your workouts, causing frustration and complete meltdowns.  Let’s put these myths to rest and reveal the truths behind them.

 

Lifting Weights will lead to bulky muscles –

 

That’s a negative ghost rider!  Here is the story ladies, fat makes you appear bulky, not muscle.  Bulkiness appears when someone holds a higher level of intramuscular fat; so what it actually comes down to is diet and the intensity at which you train.  If you follow a specific meal plan focusing on quality lean proteins and complex carbohydrates while your training routine incorporates high intensity strength and aerobic training then your body will be leaner and tighter.  If your diet is here or there and all you do is machines at your local gym then expect the extra fat on your body.  If that isn’t enough for you, know this, testosterone leads to muscle development and men have 20 to 30 times the amount women have giving the possibility for men to have increased muscle tissue or “bulky muscles”.

 

Crunches and abdominal work exclusively rids belly fat –

 

Nope!  Crunches and ab work will help strengthen and build muscle of the core which is very valuable because all body movements work through your center of gravity but will not shed the fat that over-lays this area. The truth is you cannot “target reduce” the fat over your abs or any other body-part at that. When you perform an exercise such as crunches, you do burn calories but this calorie deficit is taken from the body’s total fat, not just the layer over your abs. What will flatten my stomach? Following a consistent workout program consisting of high intensity strength training and aerobic exercise along with a balanced diet will help you to achieve a Tone body.

 

Machines are safer way to exercise –

 

Bogus!  Non-adjustable machines are typically built for Men approximately 6ft tall and unless you have a trainer setting up all your machines for you, adjustable machines aren’t any better.  So if the machines are not set up correctly it will automatically put you in an incorrect form causing possible injuries.  Machines also typically disengage your core by using seat backs and stabilization benches.  By only using machines you weaken your core, making the rest of your body weak and unstable.  This doesn’t seem safe at all!  The safest way to workout is with a professional that will guide you through a series of lifts that incorporate strength, balance, and core.

 

Aerobic exercise boosts metabolism for hours after workouts –

 

Incorrect, you are the weakest link!  If only this was true.  Fact is doing only Aerobic Exercise has been shown to burn an additional 20 calories for the rest of the day.  However, high intensity strength training that engages your muscles and elevates your heart rate can burn a significantly larger amount of calories long after the workout has ended; up to 36 hours post exercise.  So what is more valuable to you: a metabolism that is only elevated during cardio or one working for you an entire day?

 

More fat is burned if you exercise longer at lower intensities –

 

Wrong!  This myth drives me insane!  Everyone wants to work in the fat burning zone that is graphed on the piece of exercise equipment but this will only waste your time.  Yes, it is true in the fat burning zone your body will burn a higher PERCENTAGE of fat to carbohydrates but actually a lower OVERALL amount of fat.  Let’s break it down; say you are working in a fat burning zone and burning 6 calories a minute and burning 60% of that fat.  That’s 3.6 calories/min of fat.  Now say you are in the Cardio Zone burning 10 calories a minute at 50% fat burning.  That’s 5 calories/min of fat plus you burn a higher amount of overall calories which leads to better weight loss.  What it bubbles down to is this: exercising at a higher intensity is going to yield you better results and save you a ton of time.

 

 

Remember, knowledge is power and power drives RESULTS!

   

Protein Power

Your workout is dialed in yet you are not seeing the increase in tone of your muscles and body.  Perhaps you are not getting enough protein. Protein helps maintain lean muscle mass while utilizing fats as fuel.  Protein also helps suppress appetite. So to get all the amino fatty acids (what makes up protein), you should consume 30% of your diet as protein.  Ie.- A 1600 calorie diet for a woman would amount to 480 cals or 120 grams of protein.  So how do we get enough protein in our diet?  Simple, use these protein powered foods to fuel you:

1. Chicken/Turkey Breast - A 3 oz portion of this lean meat will net you 27 grams of protein!  Definitely a very versital protein that can be diced and thrown in salads, used in sandwiches, or as a dish itself.  Optimal meal - 3 oz of grilled chicken breast, 3 oz sweet potatos, 1 cup brocoli.
2. Egg Whites - You'll find all the protein in the white portion of the egg and virtually no fat.  Eggs are a very popular breakfast item yet you can have these at any time of the day.  Boil them up and take them on the road or scramble them and throw them in a stir fry.  Optimal meal - 4 egg whites scrambled, 1 medium apple split and filled with 1 tablespoon almond butter
3. Whey protein powder - A quick digestive protein great for when you wake up or around a workout.  Whey is processed in the body in less than 2 hours, making it the fastest working protein.  Optimal meal - 1 cup almond milk, 3/4 scoop protein powder, 1/2 cup berries, 2 teaspoons flax seed and blend.
4. Lean Ground Turkey - Sub out the beef and go to turkey.  4 oz will get you 22 grams of protein.  Ground it up and mix with vegetables or make a patty and grill up!  Optimal meal - 3 oz ground turkey mixed with 1/2 cup marana sauce topped over 2 cups spagetti squash.
5. Cottage Cheese - Full of Casein protein, this food is perfect at the end of the day to help fuel your body through the night while you sleep.  3/4 cup of this item will grab you 21 grams of protein and satisfy you for hours.  Optimal meal - 1/2 cup low fat cottage cheese, 1/2 cup sliced raw peaches, 8 walnut halves. 

Lacking enough protein could be the difference between you and your tone body.  Make sure you are supplementing enough in your nutrition.  It's recommended to do a 3 day food log and track your macronutrients (carbs, proteins, fats) to find out where you fall into as far as percentages and amounts. 

Scott Graham
Adrenaline Fitness

Super Charge Your Metabolism!

It's the beginning of the year and we made it through the holidays...barely.  We did however make it through with a few extra pounds as well from the holiday goodies and comfort foods.  So you've declared to yourself that you are ready to take those pounds of fat back off of your body but you now feel like your metabolism just turned to mush and moves at a snails pace.  Well don't fret, I got some sure fire ways to get that engine turning again and burning mass calories!

1. Strength training with limited rest.  Lifting weights helps strengthen and produce muscles that can increase your metabolism.  The secret, however, is to limit the rest inbetween sets while combining multiple exercises.  Traditional lifting methods targeting only 1 muscle group while resting inbetween individual sets are great for increasing strength but to boost the metabolism, drop the body fat, and reveal toned muscles requires stepping up your game and pushing multiple muscle groups while keeping the tempo going; exactly what you'll find in Adrenaline Fitness' boot camps.
2. Up the intensity.  It's a false perception that the body will burn more fat in a "fat burning zone".  The truth is your body stores excess carbs, not fats.  Let's break it down:  your heart rate is in the fat burning zone at 120 bpm and burns 6 cals/min with 50% being fat.  That's only 3, yes 3 cals of fat/min.  Now kick that heart rate up to 160+ bpm and burning 12-18 cals/min while 40% is fat or 5-8 cals of fat/min.  Not only do you burn way more overall calories but you are burning more fat calories as well.  In addition you are burning off much much more carb cals that otherwise be converted to body fat.  So push your body and your heart rate and you'll see your metabolism will do the same!
3. Frequency.  This works for both workouts and nutrition!  Doing 5 thirty minute workouts a week is much more beneficial than 3 one hour sessions.  This is because stressing the muscles raises your metabolism for 12-24hrs.  If you punch out the math, the more frequent workouts will maximize your metabolism more hours of the week!  On the nutrition side of things, eating 5-6 meals/snacks a day instead of traditional 3 meals will keep your body using the right systems to continue to burn fats and carbs rather than storing them.  Think of meals like coal in a steam engine, every time you throw coals on the fire you get a little more steam!
4. Play the percentages.  Meal planning does a lot for your metabolism including giving you the correct percentages of carbs, fats, and proteins to sustain your muscle and burn fat.  Over loading your body with carbs will decrease the metabolism; same thing with not getting enough appropriate fats or proteins.  Despite what many think, maintaining a certain level of fat in the diet is important towards a healthy metabolism and energy levels.
5. Eat clean, burn clean.  Focus on whole foods such as fruits, vegetables, lean meats, and omega 3 rich nuts and avoid processed things like grains, canned items, and other foods that have multiple item ingredient lists.  Rule of thumb, shop the parameter of the grocery store.  Typically you'll need very few items from the interior which are usually cereals, canned items, breads, and sugar added foods.  If you put whole foods in your body, your body's metabolism increases to properly digest and burn those calories.  Processed calories pretty much require very little work of the body and therefore converts to sugar and stores away (usually on your stomach or hips)

Follow these 5 tips and you'll be feeling your ab muscles and walking around with more bounce in your step in no time!  Please email me for questions or guiandance to get you on the right track.

Happy New Year,

Adrenaline Fitness