Rob's Success- not a fluke

It has been an honor and a privilege to stand by Rob's side during his weight loss. To be honest, before his transformation, I was a little concerned for his health. Rob is an amazing person and there are many reasons why he is such a success, none of them being luck, fate, genetics, or a mistake.

Rob's first step toward his goal was understanding that he had to lose weight. He knew that it wasn't going to happen over night or even within a month. As soon as he decided to commit his energy to the long haul, he was ready to rock. Rob's decision to use Weight Watchers as a tool for guidance was very wise.

The "points" system of calorie counting is brilliant and still remains simple. However, rather than abusing the points system and just eating a big slice of chocolate cake for his entire daily caloric intake, Rob ate healthy! Every morning, he ate an egg white sandwich on whole wheat bread with buffalo!

His restaurant of choice is The Pump, a local health food restaurant chain that remains calorically conscious. Rob also did a wonderful job of eating frequent small meals which always contained protein and complex carbohydrates. This correct ratio of healthy nutrients allowed him to build healthy lean body mass. More lean body mass results in a faster metabolism. When he went out to dinner for a bigger meal, he ate a little less during the day. When it was a holiday, he would cut the points down gradually during the preceding days. He also just didn't eat a lot of unhealthy food when presented in front of him (trust me, there were some dinners we had where I walked out more proud of his eating than him!).

Now that he had a nutritionally strong foundation for weight loss, he was ready to build his routine for working out. Rob works a lot, he has a wonderful girlfriend, great friends (if I don't say so myself!), and a close family... Even with his busy life, he still made the time to go to the gym (even it requires waking up at 4:45 am to go to the gym before work!!). His consistent workout sessions frequenting around 3-4 times per week were plenty.

Rob says "In terms of my workouts, they consist of a great balance of aerobic and anaerobic activity. Some days I lift, others are focused around

plyometrics, but the thing that stays consistent is the level of activity. During my workouts I dont rest very much. My heart rate stays consistent at a fat burning rate throughout my workouts (aside from when I run to the gym and when I am jumping rope) and I think that has been a real key in my workouts.

I mentioned the jumprope earlier, and that has been my crutch for working out since last March. I look forward to jumping everytime I work out, and

at this point, according to my trainer, I am the best in the gym. It is fun, a great workout, and you can say the sky is the limit in terms of how good I

can be."

Rob's "Jump Rope" can be your "Jumping Jack" or "Push Up". Working out can be really enjoyable when you find an exercise to look forward to. There's

nothing wrong with a little competition to maintain motivation. I even loved mountain climbers for a while!

The last link to Rob's puzzle was, and still is, the most important. It represents Rob as a person and as a role model. Rob has surrounded himself with people who love and support him. It's a true test of character to look at the people who play key factors in your life. It's vital to incorporate the people that care about you into your life and what ever goals or challenges that may consist of it. Rob has an extremely supportive girlfriend- What's up Alissa!, a magnificent mother, excelent father, and really cool sisters! He even had a couple of good buddies that he reported his progress to (the updates rocked!)....Not every week was perfect though. There were some weeks where Rob even gained weight... But he never gave up.

If you are in the same situation as Rob was, or feel like you're in a rut, now may be a good time to not only analyze your workouts, but how you have been incorporating fitness into your life. Are you eating right? working out correctly? Do you have the right support? Are you willing to accept other people's support? Enough of this "I'm on the road solo" stuff. Find a system that works for you, and then allow the people who support you to stand by your side.

Rob back then Rob now!

It Starts With You

Guest blog by Rob Longert

--(Rob Longert is a great friend of mine and a fantastic supporter of Priority Fitness. We are truly proud to introduce him as the first person to write a guest blog. He has achieved so many amazing goals in his life. One of the achievements that stands out in my head is about his health. Here is his story about what he has done and what has helped him get there. Stay tuned for a follow up blog of other reasons why he was so successful!)

What happens when we take shortcuts in life? Chances are that whatever we skipped and got around will come back to haunt us at some point.

There are weight loss pills, drinks, diets and even some types of food that claim to make us skinny in a hurry to look like the people on the cover of a magazine… Are we that foolish as a society to believe them?

Living a healthy lifestyle comes down to two basic principals in my mind. Brace yourselves… diet and exercise. Complicated, right? WRONG!

A year and a half ago, I decided I had to change my lifestyle. To put it plainly, I gained a few pounds when I went to college. And by a few, I mean between 40 and 50. I wasn’t happy with the way I looked, my energy level was nowhere near what I knew I was capable of, and I reached a point in my life where being healthy was important to me.

On January 14, 2008, I went into the Weight Watchers by my office and joined as the first step to the new me. 15 months later, I am proud to say that I am 62 pounds lighter and in the best shape of my life.

Is the Weight Watchers program great? Yes. I recommend it to everyone who wants to reach “their healthy weight,” but it is really just an amazing starting point to living a healthy lifestyle. It helped me to become aware of what I was putting into my body, and from there, I started moving more.

It started with walks and jogs, and evolved into a training regimen of working out in some capacity, 3-4 times per week. It varied from working with a trainer, going to a variety of classes, running, and now that the weather is turning nice, working-out outside.

There is the ability in all of us to reach the goals we want to accomplish. When we reach those goals, it gives us the positive reinforcement we need to go ahead and reach other goals, but we need help. Help from the people around us and help from ourselves.

We work hard at our jobs and make sacrifices for our close friends and family, but we cannot forget our minds and bodies. We need the will do something for ourselves too.

It was that realization that helped me achieve a healthy lifestyle and feel in shape. Not any pills or drinks or crazy diets. I worked hard at diet and exercise and didn’t take any shortcuts. Now I am in a position, psychologically and physically, to reach the next level… constant maintenance.

Want to know the best part after all this time? Achieving a healthy lifestyle can be a metaphor for the way we live our lives. Work hard and good things will come to you.

The Limiting Factor

Why is it that sometimes we settle for less? Why do we view others as “lucky” or just “born that way”? When it comes to our bodies, our lifestyles, motivation, or just fitness in general, why do we allow ourselves to settle for the bottom of the barrel? Well, it doesn't have to be that way.
If you Google 20 minute workouts, you will see a never ending list of routines that swear you will lose all the fat and gain all the muscle you want if done four times a week (despite the infamous “**results may vary**” small text). Do the same Google search for 10 minute workouts… then for 5 minute workouts. Same thing!! What does this message send to us? Is it really OK to rely on just 20 minutes (let alone 10 or 5 minutes) of activity a few times a week for our total health and well being?
It isn’t a coincidence that the Fitness Industry brings in billions of dollars every year, yet America is still obese!! We shouldn’t be allowing industries that profit on people being overweight to set our standards. Is 20 minutes of physical activity, a few times a week acceptable, especially if you have significant goals to reach? NO! It is not. Fad-diets count toe-tapping as activity! Working out for 20 minutes isn’t nearly enough time for our bodies to warm up, train, cool down, and stretch - which are all vital complements to a complete training routine. A complete resistance training session should last as long as your glycogen storage, which is typically 45- 60 minutes. Cardio sessions don't even put you into a fat burning zone until after the first 10 -15 minutes.
Our bodies were meant to move. Studies have shown that we live longer, sleep better, reduce stress, and even release endorphins! There is a reason why our bodies only respond positively to exercise… We were meant to do it, and the more frequent, the better. It should be a number one priority in our lives. Not because we are selfish- More importantly, how can we help or better others around us, if we can’t even take care of ourselves?
This doesn’t mean that we should all look like supermodels and workout like super athletes. I believe it’s very important to stay clear of outside pressures (magazines, celebrities, etc.) to get in shape and feel good. I also feel it’s imperative to be secure with your body and yourself. However, I don’t think it’s ok to be secure with being clinically overweight or obese. It’s unhealthy and sets a scary standard of living for children (Type 2 Diabetes is no longer called Adult-onset Diabetes!)
I’ve been fortunate to be the co-owner of a wonderful personal training studio. Not because of myself or my partner. It’s because of our clients, friends and community supporting it. They are amazing, inspiring, and humbling. The first thing we tell a new client is that “this isn’t going to be easy. It’s going to be tough, and sometimes even grueling. But you’ll do it. And when you’ve reached your goal, you will have the privilege of looking back at all of your accomplishments and know that you earned each and everyone of them”. A good friend of mine (Rob Longert, who just lost 60 lbs and will be guest blogging shortly!!) loves to use this quote from our high school lacrosse coach. “Bricks are a dime a dozen, but pillars stand few and far between… Which one are you?”
So stay away from the media, fad-diets, and corny workout schemes… Be that pillar you deserve to be and stand tall.

Simple Carbs-they just aren't that simple any more...

During this past week, I have had a couple of opportunities to explain the importance and crucial benefits of a post-workout meal. I know this stuff can sound boring and “post work-out meal” sounds like a body builder bragging about how many pounds of chicken he can eat.  But that really isn’t the case. Whether you just benched 450 lbs, jumped rope for an hour, or put yourself through a hardcore Pilates class, your post-work out meal is still vital for your body to recover. It can also make your following workout feel more energized too!

Most people will touch upon protein after a workout and how important it is for you. That’s totally true. Your body should build more muscle than it breaks down. But what about replenishing your body’s main energy stores? If your body uses glycogen (stored form of carbohydrates found in the liver and muscle) for energy, what happens when there isn’t any to gather for exercise? 

            That’s a great question! Well, in terms of workouts that are primarily one hour long, intense (more anaerobic), and not long distance cardio, our body will start breaking down protein if there isn’t any glycogen available. This is BAD. The more muscle we have, the more calories we burn sleeping (let alone actually working out!). It’s not worth it to “donate” muscle (lean body mass) that we have worked so hard to develop. The best way to replenish and gradually increase our energy stores for carbohydrates is by eating them after a workout.  If this is done right, your body will have carbohydrates to utilize for your next workout. You’ll now have more energy and can also prevent your body from using protein for energy.

        The best way to do this right is to eat simple carbohydrates (along with protein and complex carbs) after a workout. The quick acting sugars in simple carbohydrates don’t take a long time to digest. This means that your body can send those sugars straight into glycogen storage and prepare you for your next training session. There’s actually a 30 minute “window of opportunity” to eat these sugars and maximize your energy stores.

Some good simple carbohydrates to ingest are fruit juices, sports drinks, bananas, honey, carrots, watermelon, raisins, and other things that are sweet and don’t contain a whole lot of fiber.

This isn’t just for hardcore people who workout. If you workout for an hour and are pretty tired, this is for you! The whole point of the post-workout meal is to allow your body to utilize the right nutrients for working out. This will help you recover more and build more lean body mass. The more lean body mass we have, the faster our metabolism is… and we all know that’s a good thing.

 

So… What are you eating? Any good post-workout meal ideas? What’s been working well for you?

What Are You Morphing Into?? Actually...What Type of Morph Are You?

Have you ever heard of somebody who “eats a carrot and gains 10lbs”, or lifts a weight and is now competing for Mr Universe? Well, those statements aren’t exactly true, but there is a lot of significance behind them.

Identifying your body type can help you understand how your body responds to different types of exercise. There are three main categories of body types; Ectomorph, Endomorph, and Mesomorph. (I know… they all sound straight from a comic book or something)

The ectomorph is the typical “hard gainer”. Generally, they are very slender and tall. Their muscles are light and their shoulders are rather small. It takes loads of work for a person like this to gain a lot of muscle mass.

The endomorph is the second body type. These people have a “soft” body. A lot of work is required to lose weight, their hips are broad, and their overall physique is more round.

The third type is the mesomorph. Mesomorphs are naturally more muscular than all the others. Men have broader shoulders, and women have an “hourglass” figure. It is the easiest for these people to gain muscle mass and still stay leaner than the endomorph. The majority of professional body builders are mesomorphs.

 

        The Ectomorphs                                           

     

         The Endomorphs      

        

      The Mesomorphs

   

We also don’t have to fall into just one category. There are many combinations of these three categories such as ecto mesomorphs, or endo mesomorphs.

Ok….So what does this all mean?

Well.. for one thing, we now know that if a mesomorph and an ectomorph (who are the same weight, height, body fat percentage, etc), follow an identical workout routine, which one will gain more muscle. Conversely, we will also know which one will get skinnier if they follow an identical weight loss routine.

How does this affect you?

It comes down to you knowing your body.
What are you?
Meso, Ecto, or Endo? Or which combination of the three?
Once you figure that out, we can weigh the variables. If you are an endomorph that wants to lose body fat, it may be harder than the ectomorph running on the treadmill next to you. Don’t be discouraged.. just understand how your body naturally responds to exercise.
If you are an ectomorph that strictly wants to add some lean body mass, you are going to have to work harder than the mesomorph benchpressing right next to you. You may even want to cut down on the cardio. None of your goals should be compromised based on your body type.. the only thing that needs to change is the type (and intensity) of the training.

What all of this really means is that you have to be in touch with your body. You know best how your body responds to different forms of exercise. Sometimes if you have specific goals, your work outs may require a little bit of homework.

It's getting nice out, let's workout! and stretch??

So the main buzz of this past week has been warmer weather and that we’re all ready for more of it! One of the beauties of nice weather is everyone’s attitude toward outdoor exercise. It’s so refreshing to see the loads of people running, biking, and walking outside.
Since most of us are increasing our activity, it's safe to ask are we also increasing our stretching?
Stretching (especially to the infamous weekend warrior) is crucial for injury prevention and post-workout muscle soreness. It’s the key to longevity in our lives of activity. It reduces muscle tension, increases joint mobility, and improves circulation. Neglecting a good stretch routine can lead to injury and can also compromise your tendons and ligaments. Lack of flexibility can also hinder your performance while working out.
Here is a list of some stretches geared toward the mid/lower body. Make sure to stretch your muscles when they are warm. Try a 5-10 min warm-up first. After you exercise, take your time and perform each stretch for 20-30 seconds at least two times.

Quad & Hip Flexor

Stand on one foot, and hold the other foot with the opposite hand. Raise the heel of the lifted foot to the buttocks (or as close as you can without pain), stretching your quadriceps and hip flexor. Keep your body upright throughout. Switch legs and repeat.

Hamstring

Lie down with one leg straight up in the air, the other bent on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel toward you. Direct your knee toward your shoulder and try to keep the leg straight without locking it out. Switch legs and repeat.

Groin

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward (try to keep your back straight) and press your knees toward the ground.

Bridge

Lie flat on your back and, with your feet on the ground, lift your hips up until your body forms a flat plane. Repeat this to stretch your quads and lower back.

Hamstring and Lower Back

Lie on your back with your knees bent. Bring your shins to your chest to stretch your hamstrings and lower back.

Hip & Lower Back

Sit on the ground and cross your legs. Lift your right leg and cross it over the left (keep the right leg bent). Hug your right leg to the chest and twist the trunk of your body. Try to look over your right shoulder (if you can, cross your left arm over your right leg). Switch legs and arms and repeat.

Ok, so everybody should be good to go! If you have any questions or comments, feel free to let us know. Stay tuned for more tips!

This Week in Health

I have stumbled across a couple of interesting articles while surfing the internet this week. Why not share them?!?
Please feel free to check them out. If you have any questions or comments, feel free to leave them. The only article I personally have issues with is the one on the bottom that I titled "I have issues with this article!!". If anybody has also found some cool articles, it would be great if you could share them. Thanks!



Permanent Weight Loss Tips

Absolutely Awesome

Portion Control

Excellent Q & A on blood sugar and exercise

I have issues with this article!!
- This study does not incorporate any exercise or body fat percentage measuring. Dieting just based on calorie content can result negatively. One example is the loss of lean body mass. The less we have, the lower our basal metabolic rate is!!