RESTART YOUR BODY IN 2013

EAT CLEAN AND CUT CARBS 3 DAY CHALLENGE

The Mayans were wrong and we are all still here. Need Proof? Head to your local gym and you will find that it is just as packed as this time last year.

But — since we are on the topic of the End to the Mayan Calendar I like to think that maybe it's a new beginning for all of us.

So make it a fresh start. Dust off those running shoes and enjoy what San Diego has to offer from the Beaches to the Mountains...or wherever you might be.  Just get moving!

A good way to help jump start your fitness goals and is do a food cleanse.  I'm not talking about one of those crazy lemon, cayenne pepper, and water cleanses.  You actually eat clean healthy food. 

For the next three days I am cutting out a majority of sugar and carbs in my diet. This simple diet adjustment will allow you to re-set your body.  It manipulates your body into using stored fat as energy and how it breaks down sugars. Bottom line — It makes it easier to loose weight. Good luck and keep me posted. 

#1 - Do this for 3 days to break a plateau

#2 - Drink minimum 2 quarts (8 cups) of water a day

#3 - You must have 45 grams of protein supplement and all your vitamins/minerals supplements each day

#4 - You may consume up to 3 oz of the following high protein foods, 5-6 times a day:

lean beef
pork
chicken
turkey
lamb
fish
eggs
low fat cheese/cottage cheese
plain Greek yogurt
peanut butter
beans/legumes

 

#5 - Consume all the GREEN vegetables you want but at least get 4-5 servings a day

sprouts

chard

lettuce

bok choy

broccoli

spinach

okra

peppers

kale

green beans

herbs

 

You may also have:
green tea 
limited coffee no sugar added- black
sugar free jello
low sodium broths/bullion
crystal light drinks sugar free

Live Fit and Happy in 2013!
feel free to contact me justin@yourfitnessedge.com

New Year's Resolution Must Haves to Get Results!

New Year's Resolution MUST DO's to Get Results In 2013!
Metabolic Workouts - Rest and Recovery - Track Your Progress

METABOLIC WORKOUTS

Interval Cardio Training: Try adding sprints to your workouts-- sprinting builds more muscle and helps aid in fat loss. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them. This high intensity cardio training will help boost metabolism meaning your body will burn more calories at rest and help drop those unwanted pounds. It raises and maintains your raised metabolism several hours after your sprint workout is over. That means that after your sprinting workout is finished, your body is still burning calories!

Metabolic Resistance Training: A good starting point is to pair full body exercises (ie. lunges and dumbell bicep curls) with a cardio burst (ie. running in place, jumping jacks, ice skaters 10-60 seconds depending on exercise level). You keep your heart rate elevated in between sets instead of the traditional rest period.  This form of training will also be more enjoyable because you're constantly mixing things up and stopping your body from adapting, therefore you will see results!

REST AND RECOVERY

Sleep: Your body needs 6-8 hours of good sleep each night! Sleep deprivation slows your metabolism so you burn fewer calories; it increases your appetite and creates an almost insatiable hunger. Sleep also helps build muscle.  Don't let all your hard work go to waste!

Drink WATER and take multi-vitamin:  Water helps the body feel full which helps prevent overeating.  It prevents dehydration which plays a major role in muscle building and repair.  A multivitamin will make sure your body has everything it needs in order to get all the essential nutrients! 

Increase Protein Intake:  It helps you build muscle, lose weight, feel full, and even fights off aging and disease.   Sometimes your budget—or your schedule—makes it tough to eat all the chicken and steak your body requires. Try adding a protein shake after your workout or first thing in the morning.  This is the efficient and cost-effective way to make sure you don't fall short of your protein goals.

TRACK YOUR PROGRESS

Log Food Intake:  Research shows just writing down your calories and logging your food will help increase weight loss!  You can use a food journal or there are many apps like myfitnesspal or ifit that can easily track your food on your smart phone or computer. 

Exercise Trackers:  For the more gadget oriented person, fitbit or nikefuel are good biometric tools to help track your exercise and keep you consistently aware of your activity level.   It even monitors your sleep patterns! 

Whatever your new year's resolution and fitness goals might be, make sure you set goals, be consistent and get rest when needed!  Good luck and stay healthy! 

Questions?  Feel free to contact me!
justin@yourfitnessedge.com
www.yourfitnessedge.comn

8 "SCARY" FOOD MYTHS BUSTED!!!

 

“SCARY" NUTRITION MYTH	MYTH BUSTED	TRY THIS!
Fat Will Make You Fat!	Unsaturated fats:good health benefits	nuts, salmon, olive oil
Bread Will Make You Fat!	Fiber slows digestion	whole grains
Snacking Will Make You Fat!	Snacking maintains blood-sugar levels	high protein, low sugar
Coffee is Ruining Your Health!	Coffee is good source of antioxidants	black cofee
Thinking About Food Makes You Obsessed With Eating!	Planning ahead helps ward off hunger	cook meals at home
Dessert Will Ruin Your Life!	Eliminating foods results in binge mode	small, low calorie
Red Meat Will Give You a Heart Attack!	Complete protein with amino acids	lean cut red meat
Eggs are Cholesterol Bombs!	Egg yolks are good source of HDL	eggs for breakfast

 

Leftover Halloween Candy! Is it worth the calories?

Which Halloween candy has the most calories per serving?

*Plain Fun Size M&M's

*Miniature Snickers
*Fun Size Kit Kat
*Candy Corn

One Fun Size bag of M&M's has about 88 calories! Research studies show running on the treadmill for 1 mile burns approximately 120 calories and walking at a brisk pace about 80. Really? That means I'll have to run an extra 7.5 miles to burn off those 10 pieces of leftover Halloween candy I've eaten over the last couple days? Ok, I know it's not really calories in calories out but it does put it into perspective. Those innocent little pieces of leftover candy add up quick! Best bet...throw it out or give it away and get an extra workout in this week! The extra calories are not worth it especially with the holidays coming up.

Need a new cardio and strength program or just some exercise or nutrition advice? Feel free to email me at justin@yourfitnessedge.com

Looking to get lean in less time?   Ask me how to maximize your metabolism with our EDGE M30 Training Program.

May 2011, Exercise Is Medicine Month, Lauds The Benefits Of Physical Activity

May 2011, Exercise Is Medicine Month, Lauds The Benefits Of Physical Activity

The fourth annual Exercise is Medicine® Month kicks off on Sunday, celebrating the health benefits of exercise and offering resources to get people moving.

"Everyone should start or renew an exercise program now as an investment in life-long health," said Robert E. Sallis, M.D., FACSM, chair of Exercise is Medicine. "Every person, regardless of age or health, is responsible for his or her own physical activity. There are far more reasons to exercise than excuses not to."

Exercise Lowers Health Care Costs

Research shows that exercise helps treat and prevent more than 40 chronic diseases, such as diabetes, heart disease, obesity and hypertension.

"While there are numerous reasons for soaring health care costs, one undeniable explanation is the poor physical health of so many Americans," said Sallis. "Exercise is something every person can do to control the rising costs of health care and improve quality of life."

A Two-Way Street

Starting a physical activity program can be as simple as taking a brisk walk each day and gradually building up frequency and duration. Patients are encouraged to talk to their health care provider for an exercise prescription if additional advice and guidance are needed.

High Intensity Cardio Increases Metabolism!

Unless you're training for a marathon, skip long, slow, distance running -- sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.  This high intensity cardio training will help boost metabolism meaning your body will burn more calories at rest and help drop those unwanted pounds.  

One of the best and most efficient exercises to raise your metabolism to new heights is sprinting. Compared to jogging, sprinting does require more effort, but the effort is well worth it. Jogging raises your metabolism only during the time that you are performing the exercise. Sprinting, on the other hand, raises and maintains your raised metabolism several hours after sprint workout is over. That means that after your sprinting workout is finished, your body is still consistently burning calories, unlike jogging. One published study showed that sprint training for 2.5 hours a week is as efficient as moderate exercise, such as jogging, for 10.5 hours a week. Sprint training, in effect, is nearly 5 times more efficient with regards to time. This means that although you are working harder, you can actually exercise less to gain the same health benefits of jogging. This high intensity cardio allows you to workout out less, compared to traditional cardio, and rest more. Perfect for those individuals who have busy schedules and looking for a quick workout.

Always remember to warm up stretch properly before your sprinting workout.  For more workout ideas feel free to contact me at Justin@yourfitnessedge.com.  

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