How Alcohol affects your fat loss efforts

January 30, 2015

Ahhhhh alcohol. Who doesn’t enjoy a glass of wine or an ice cold beer after a long stressful day? But how does that affect your quest for a hotter body? First we’d like to say that we are all for your glass or two of wine or beer on occasion and in no way shape or form saying you absolutely must abstain from alcohol. Most of our clients fall into the general fitness and fat loss category so that is who this post is intended for.

There is no denying that moderate drinking has been associated with various health benefits, or perhaps those moderate drinkers to other things in moderation too, like exercise or other stress relief mechanisms. If you are really after a tighter physique and better health, then it is more than OK to have your drink(s) (we are talking preferably one glass or two glasses max) as long as you replace them for something else in your diet. This doesn’t mean “WOOOHOOO, I barely ate all day so I get to have 1200 cals of booze, PARTAAAYY!!”. That is just stupid. We prefer to watch your carbohydrate intake as well so in addition to calories. Therefore, if you are watching your macro-nutrient intake, then watch for how many carbs are in your adult beverage of choice and sub in those carb macro’s.

Before we continue you must know that you should hold yourself accountable for the decision you are about to make and how that affects your fat loss efforts. There are a few points to remember.

  1. Your adult beverage has calories, and some more than others. So you have to be accountable for those calories you consume as stated above.
  2. Since alcohol is technically a toxin, your body treats it as such metabolizes that first.  For example, when you go to workout the next day your body will look to use the calories from the alcohol first for energy before it looks to metabolize the carbohydrates or fat. More of a case not to binge huh???
  3. This should seem obvious but its clearly not. Alcohol totally reduces your inhibitions which leads to poor food choices as well as more food consumed. Anyone who has rummaged through the fridge and heated up a package of hot dogs in the microwave can relate.
  4. How much you plan on drinking can and will affect your workouts. If you drink like a responsible adult and not like your a cast member in the Hangover, than you should be fine. However, if you are getting bent every weekend this can lead to missed workouts or working out with less intensity.

If you do make the decision (because its ultimately yours) to have insert drink of choice here______, then please be mindful of how much you consume. A quick note on harder alcohol and wine. Notice that you get much more calories per ounce with wine and alcohol so choose wisely.  Below is a short list of common drinks and the “damage” done.

  • Beer – 12oz/146 cals/11g carbs
  • Light Beer – 12oz/110cals/6.6g carbs
  • Red Wine – 5oz/110cals/5.3 carbs
  • White wine – 5oz/111cals/3g carbs
  • Vodka – 1oz/69cals/0 carbs
  • Whiskey 1oz/ 70cals/0carbs

Source: My Fitness Pal

CHEERS!


How can I tell if my routine is getting me results?

January 25, 2015

How can you tell if your routine is working and you are getting results?

Aside from the obvious of clothes fitting better, you looking better, and the scale moving in the direction you want it to. There are many opportunities to see success with your fitness level and routine. Here are just a few subjective measures for starters:

1.) You are completing your entire routine in less time

2.) You are doing more sets in your given routine, i.e. You perform 3 sets instead of 2.

3.) You are using heavier weights than previously.

4.) Your energy level is higher.

5.) You don’t feel as tired when you go through Your workouts.

These are just a few ways to tell if you are progressing and if your workouts are working. Look for small successes everywhere to keep your motivation high. Small success is still success and better than no success at all.


Lessons From the Trenches – Part 1

January 23, 2012

Listen Up Trainers and Coaches because this one is for you. I was inspired to write this blog post today by a recent encounter/experience I had.  The experience wasn’t the best one, but I am writing this to provide a positive approach. A few months ago I came in contact with a trainer who boasted about which celebrities he trained and what celebrity trainer mentored him and yada yada yada (fyi no one can confirm any of these clients or the mentor)… This trainer has the credentials, the certifications, the degrees, and certainly had tons of clients (mainly because of the claims of who his celeb clients were). The one thing that seemed to be missing was the results promised to clients.

It’s no secret as you might be able to tell by my Facebook and Twitter posts that Eli Manning is a client of mine, and superstar trainer Todd Durkin is my friend/mentor.  That’s well and good, but no clients would train with us unless we got them results. Telling people who you might train, or who you may have trained under will not get your clients success, nor will it get you success. People hire you to get tailored programs for their success, not some generic” program of the day” that you put clients through that day because you’re either too lazy or ego so inflated to deliver a worthy product.  Lets us not forget, we are in a results driven business. At the end of the day it may be cool who you train and who your mentor is, but none of that matters if you aren’t getting your clients the results they are paying for. If you want to provide your clients with the best experience possible here are some tips to help you out. Some of these tips are so easy to do it might surprise you.

  1. Mind your body language: Standing there with your arms folded is no way to make it seem like you’re interested in your client. Neither is having a seat on a stability ball  because you’re want a seat. There is nothing wrong with getting down on the ground and engaging with your client, while they are doing a floor based exercise. But looking like you’d want to be anywhere else in the world won’t get you clients nor does it keep them. Mind your body language.  EVERYTHING SPEAKS!
  2. Keep your eyes on the prize! Stay focused on your client, not on the TV, or who ever walks by. This one is self explanatory but I’ll go ahead and give you further insight.  I visualize that there is a 3 foot belt/strap attached between myself and the client. I very seldom stray away unless it’s to get another piece of equipment. Having that “connection” to your clients is a great way to stay engaged in your session, and will make the client feel as if you’re actually paying attention to them.
  3. Give your clients what they need encased in what they want. Find out what your clients’ likes and dislikes are and tailor your programming as such. That doesn’t mean throw out the lunges, push ups and pull ups. Of course to get certain results your clients are going to do exercises they particularly don’t like. For example, your client may want a six pack and want to do crunches on an ab machine until they’re blue in the face, but you may know that planks are a better suited exercise for a preexisting back condition. As their coach/trainer your job is to find an alternate method to give them the best results.

Hopefully this post can help some trainers along their journey and perhaps help clients choose the right trainer. In this case its not who you know but what you know and how you apply it that matters the most. Be sure to check back shortly for part 2 of Lessons From the Trenches.