Fitness Savant

I really do get asked this all the time:

“When is the BEST time to workout?”

Well, in reality, the best time truly is whenever you are actually going to do it.

Look, some people love to get their training in first thing in the morning.

Some love to go during their lunch hour.

And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I’m happy whatever time you go and workout, so long as you actually go!

But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements.

You’re in luck if you’re one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it’s all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results.

Even better is that they made a version for men and a version for women.

Check out the female version here: http://fitnesssavant.getprograde.com/how-to-use-prograde-products-female.html

OR

Check out the male version here: http://fitnesssavant.getprograde.com/how-to-use-prograde-products-male.html

Yours in health,

Memré

PS – And don’t forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:

http://fitnesssavant.getprograde.com/branched-chain-amino-acids.html

Fat Vs. Muscle – We hear it all the time… “I’m working out less and my muscle is turning into fat!”

Memré's Bench Attempt

This is one of the biggest myths in weight training. Muscle and fat are completely different types of tissue and can’t magically be changed. Muscle shrinks (atrophy) when not stimulated, so your muscles may seem softer. Compounding the problem, most people don’t lower their calorie intake to match their now lower energy needs. The result is less muscle mass and extra calories being stored as fat which creates a shift in your body composition.

Exercise of the day: Ball Band French Curl – The Ball Band French Curl helps build and support your core muscles as you isolate and work your triceps with the use of both your exercise ball and fitness bands.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball or GoFit ProGym to Build a New Body Today!

Fitness Gear: Gel Squeeze Ball

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Don’t get stuck in a cardio rut – Try something new! Besides being a great cardio workout, a rowing machine uses many different muscle groups including abs, back, chest, arms, hips, glutes and legs. Remember to start slow, strap in your feet, draw in your abdomen, and maintain good posture throughout the movement.

Exercise of the day: Ball Spine Stretch – The Ball Spine Stretch will work and stretch your entire back region with the help of your stability ball for support.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Wrist Straps – Leather

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Efficient Training – If a piece of equipment is being used, ask if you can work in between sets. Don’t interrupt. Wait until the person has finished his/her set. Not only is this a great way to meet people, it also helps you save time in the gym.

Exercise of the day: Ball Upper Body Dive – The Ball Upper Body Dive with your exercise ball will help you tone and tighten your shoulder region using your own body weight.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Diamond-Tac Weightlifting Wrist Wrap Gloves

The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, in another, machines. Make every workout different in some way.

Exercise of the day: Ball Side Kicks – The Ball Side Kicks will help develop a stronger core region as you also work your lower body while working your lower body small stabilizer muscles with the use of your fitness ball.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Core Performance Golf DVD

I have not been eating enough. Yes, you read that right, not enough.  I know you’re wondering how in the heck that could possibly be so bad when you’re trying to lose weight, so that’s what I’m here to tell you. Yesterday I hit a very low spot, and it started while doing my cardio. I only had 30 minutes of HIIT on schedule – 5 minute warm-up, 30 seconds fast, 90 seconds moderate (repeated for 20 minutes), then 5 minute cool-down – but I couldn’t keep up the HIIT like I was supposed to.

By the time I got home yesterday I was exhausted! I threw on my PJ’s and started eating. I was nearly ravenous, but at least I ate chicken. Then, my boy wanted Wendy’s, which of course meant a burger and fries for me.  Now, let me tell you what was going on in my brain at the time so you understand, and will know that I understand YOU, is that my body clicked on something telling my brain, “Get some food in this girl NOW!” It’s almost as if you can’t fight it, it just becomes instinct, and you must eat. So, eat I did.  By 8 pm I felt a migraine coming, something I’ve only experienced a couple of times in my life, so I went to bed and slept straight through until this morning.

Why am I not eating? Me, a personal trainer who “knows better”? My appetite has decreased due to two combining factors:

1. I have cut out the junk and am eating more substantial. Junk food is a quick fix for hunger, but it doesn’t have any lasting effects other than to turn to fat. It’s just empty calories, so as soon as I would eat junk, I’d be hungry again in an hour. Now I am eating better again, and better food lasts longer.
2. Exercise has increased my appetite. Add this to more substantial food, and I am not as hungry as often. I eat every three hours, so when that next meal time rolls around I find I’m not so hungry. By the time evening rolls around, being tired from the day, I just don’t have the stamina to fix a meal like I should.

I should be eating about 1450 – 1700 calories per day, adjusted for workouts and activities.  Last week I was 1588 calories under for the week with 5 out of 7 days coming in under. Sunday I only ate 1041 calories, BAD BAD BAD!!! Monday I had 1354 calories, BAD BAD BAD!!!

Food is energy, and if you can see what has happened to  me, then you will understand something that may cause you to want to give up. If you don’t eat enough, your body doesn’t get the resources it needs to function. To function, a body needs a minimum of 1200 calories per day, and you can see for two days in a row I came in well under. Added to that are my workouts that divert the calories my body needs just for basic functions to compensate for the extra activity. Easily put, think of your body as your car. If you don’t put in enough gas you won’t make it to your destination. If you get tired and physically exhausted like I am, listen to your body and take a break. I have cardio on schedule today, but I think I may just take a rest day and move today’s workout to Saturday. I’m just too tired, and if I ignore my body then I will derail my goals.

Take a break if you need to, and don’t over-do it.  Listen to your trianer when she tells you to eat. Food is not your enemy. If you’re around my age, we already know it’s harder to get those extra pounds off, but pushing yourself over the edge will actually make things worse. Today my lunch bag (or bucket as it should be called!) is filled with oatmeal, whey protein, a sweet potato, chicken, and turkey chili. I have a protein bar in there, but I’m not really feeling it today for chocolate, so I may go get some real food. I need to eat.

I’m using my new eFitness Tracker software, and I think I’m in love! It’s a wonderful program! I offer a one week free trial if you’d like to give it a try.

Here is the band workout I did last week that was killer! Enjoy!

I just returned from the gym after an absolutely fantastic workout! Like many of you, I am plugged into my iPod with my Workout playlist going, staying in my zone so I don’t have too many distractions. I try to keep to myself and get my workout done. Unfortunately, some people don’t return the favor. I have noticed a trend lately that I want to bring to your attention so that we all can get the maximum benefit from our workouts without being rude to others. People have brought their cell phones into the gym which is creating some issues that I feel we need to discuss along with a refresher on basic gym etiquette.

I was in the dumbbell area doing some chest and back work, when I noticed a woman walk through holding her cell phone, not talking on it. She headed over to the hanging leg raise machine when an apparent friend showed up to chat. She stood on this machine during their chat that lasted at least 15 minutes. When the friend left, she gets on her cell phone to talk, still standing on the machine. I thought how nice for her that stand was put there special for her to lean on while she chats!

Later, as I was pulling out some 80# pull downs, I was suddenly brought out of my zone by some person who walked right in front of me slowly chatting on their cell phone. Seriously?! I use the mirrors to keep my focus and to make sure I stay in proper form, so I sit facing the mirrors on the pull down machine with the leg braces helping to keep my back straight. As I was pulling down, this person just cruises slowly in front of me with no regard to anyone around him, chatting away. Seriously?! He just continued pacing back and forth, talking on his phone, paying no mind to how he was interrupting my workout.

This was not my first incident with cell phone usage in the gym, and because of that encounter I am now hesitant to ask someone to move or work in. As this person talked on his cell phone, he occupied the pull down seat. Since I was doing a circuit, I asked if I could work in with him since he was talking, and I was promptly told no that he was going to finish first. If any of you know me, you know that my head nearly exploded on the spot!

So, what’s irritating me?

1. Cell Phones. Leave them in your locker unless you need to keep it for an emergency or work. You are there to work out, not socialize. We lived quite well not too long ago without technology glued to our ears, and we can still live through an hour without it. If you must use one, then be kind enough to allow your fellow gym patrons to either work in with you, or give the equipment up entirely until you can concentrate on your own workout. Don’t monopolize equipment while you talk.
2. Allow Work-Ins. This means that if someone asks to “work-in” with you, they are asking to do a set while you take your break. We learned this in kindergarten – share your toys.
3. Don’t Monopolize Equipment. I was preparing for a competition once when this man was using the squat cage. I went and did a few other things, but he was still using it later. I went and asked him how much longer and he told me 5 more sets!! Now, he was squatting hundreds of pounds making a work-in impossible. It’s ridiculous to try and load 8 45# plates on and off. He was there during peak hours. If he was doing a workout where he would only be on one piece of equipment, and knowing the huge load he was using, he should have gone to the gym during off-peak hours. There’s nothing more frustrating than having your workout all planned only to have someone else use the equipment to the exclusion of all others. Also, if you must socialize, step away from the equipment.
4. Put the Weights Back. It is so very annoying having to find the last 20# dumbbell when you belong to a huge gym like I do. First you check the rack, and if it’s not there your hunt begins wasting all your time. The other weights to put back are the ones on the bar. Don’t leave plates on bars.
5. Don’t Walk Between People and the Mirrors. Contrary to what some believe (and I used to be one of them), people use the mirrors to keep their workouts safe. For instance, I had to ask my gym to put up a mirror in front of the deadlift station so I could watch my back and make sure I was keeping it flat. Sometimes you can see things you need to improve when you can’t always feel it. Oh, and yes, it’s always nice to see your muscles working!
6. Clean Up. Take a towel and wipe down equipment when you’re done using it. Better yet, use the gyms sanitized wipes if they have some. Aside from the health aspect of not spreading your germs, it is beyond gross to get to a bench with a big sweat spot where your head is going to be. EWWWW!!!

For more articles on gym etiquette, check out Bodybuilding.com for more information. We are all at the gym to make improvements to our bodies, but that doesn’t mean we leave good manners at the door. You want the most out of your time at the gym along with everyone else, so try to be mindful of others.