Fitness Friday: The Ultimate Upper Body Challenge

By: Jeff

You've all heard the meat heads in the gym ask the age-old question, "How much do you bench?" The bench press has been thought to be the ultimate test of upper body strength for years, but it is time for that trend to change.

If the bench press isn't the ultimate test of upper body strength, then what is? The answer: The Pull Up.

Being able to take your entire body weight from a hanging position and pulling it up over a bar is by far a better test of upper body strength than push ups or the bench press. The bench press has it's validity in this discussion, but to do multiple pull ups and do them well shows a higher level of strength and fitness than hitting the bench press.

So, the challenge is, can you do a pull up? If you can't, it is time to start setting your goals higher. As we enter the month of February challenge yourself to do one pull up by the end of the month. If you can do pull ups, see if you can do 20 in a row, and once you do that it is time to start the weighted pull ups to keep challenging yourself.

For the beginners, try these exercises to get yourself ready to reach your goal and complete the pull up challenge:

Lat Pull Down (Wide Grip): 3 x 20
Flexed Arm Hang (Jump and hang on the bar keeping your chin over for as long as you can): 3 x's
Single Arm DB Row: 3 x 20
If your gym has this machine:
Assisted Pull Up: 3 x 15

Do this 3 days a week on top of your previous training regimen, while always trying at least once a week to see your progress towards defeating the pull up and defeating the challenge.

Good Luck and Happy Pull Ups!

The ONE thing you can do to drop pounds, without lifting a weight

By: Jeff

Often times people ask me what they can do to help lose some weight, but they aren't into exercise. Obviously, the correct response is to eat healthy and exercise, but if that doesn't appeal to everyone right away, the first step is simple, yet challenging.

Drink Water.

Throw away the Gatorade, the flavored water, the iced teas, the sodas, the Vitamin Water...all of it. Those drinks are filled with gimmicks, dyes and sugars which can sabotage your plans to become a happy and healthier person.

You might be thinking, "How much weight could I lose if I stopped drinking drinks filled with sugar?" More than you think, it all depends on how much you drink.

There are 230 calories in one can of regular Coca-Cola. On top of those calories are 56 grams of sugar. You read that correctly...56 grams of sugar. There are people who drink multiple cans a day. Do the math of how much sugar and empty calories you are putting in your body. Take that away by drinking water, and you will see weight loss.

The human body could lose 2-5 pounds a month by doing nothing but removing sugar-laced beverages from their diet. I realize that isn't a massive amount of weight dropping off your body, but it is weight lost without any other diet changes or exercise. Combine this change with dietary changes and even the smallest amount of exercise and you will see that 2-5 easily turn to 5-10 pounds a month.

Some people detest water. They call it bland or dull, but it is all your body needs. The human body is made up of about 60% water, and when you don't replenish your body it becomes dehydrated. People should attempt to drink 3 liters of water a day. That may seem staggering, but not difficult if the water is always on hand in a refillable bottle.

If you are a person who tends to lean towards the 'diet' beverages without any calories or sugar, think to yourself, "How are they making this sweet without sugar?" The answer is artificial sweetners which are horrible for the human body. What once seemed like a genius idea has turned into a system of adding things to your food and beverages which will do nothing but kill your fitness goals.

When all is said and done, don't fall for the gimmicks of electrolytes stores needing replenished and realize all the human body needs is water. So, ditch the sugar drinks and grab a glass of water!

Enjoy!

Fitness Friday: See Big Gains With This Total Body Workout

By: Jeff

It's Friday, which means it is time for your weekly Fitness Friday article here at the blog. Today I give you a total body workout I actually did this morning which is guaranteed to give you gains you've been missing in the weight room as well as spark some growth. Give it a try!

Incline Dumbell Bench Press: 12, 10, 8 (Increase weight every set)
Decline Push-Ups: 3 x 10
Rope Triceps Extensions: 3 x 10
Dumbbell Triceps Kickbacks: 3 x 10

Pull Ups (Weighted for Advanced): 3 x 10
One-Arm Dumbbell Row: 12, 10, 8 (Increase weight every set)
Barbell Biceps Curls: 3 x 10
Dumbbell Concentration Curls: 3 x 10

Leg Press: 12, 10, 8 (Increase weight every set)
Weighted Walking Lunges: 20 steps
Seated Calf Raise: 3 x 10
Standing Calf Raise: 3 x 10

Each set of 4 exercises should be done in a circuit setting. Do a set of incline bench press followed immediately by push ups then rope extensions and kickbacks. All without a break. Try and do all 3 sets without a break, but do as much as you can with as little rest as possible. Once you finish a complete 3-set circuit, move onto the next circuit.

This workout is difficult, but will force you to push yourself to the max, and you will then see the benefits of your hard work and dedication!

Happy Friday and Happy Training!

Take Steps to Sustainability

By: Jeff

Sustainability: how biological systems remain diverse and productive. Long-lived and healthy wetlands and forests are examples of sustainable biological systems. In more general terms, sustainability is the endurance of systems and processes.

When I asked Nicole if she could somehow simply define sustainability she came up with a great response: "Leaving the environment a better place for later generations." Couldn't put it much simpler if you ask me, but you might be reading his wondering what you could do personally to take those necessary steps to living a more sustainable lifestyle.

Try these beginner steps of sustainability to help the environment endure for those generations to come:

- Recycle - This might sound as basic as possible considering the act of recycling has been around for over 20 years in most residential cities, but shockingly many people still don't recycle. In 2015 recycling has never been easier as most companies offer co-mingled recycling (you don't to sort paper products from plastics, etc.) as well as the recycling of any number of plastics. All you have to do is find the recycling logo and you can recycle that object. Some places (like my hometown of Wheeling, WV) are still very much in the stone age in terms of recycling and only collect clear glass, aluminum and paper. Go online and find a recycling center near you and take your plastics and other glass products there to help those materials be re-used and not end up in our local landfills.

- Garden - Sick of the rising costs at the grocery store? Me too. What can you do about? Grow some of your own food. Whether this is a deck garden with nothing but tomato plants, or a more diverse garden which produces peppers, squashes, carrots, lettuce and an assortment of other vegetables that will not only help reduce your carbon footprint from food traveling to the grocery store, but will help you make strides in your health by eating foods naturally grown in your own back yard.

- Compost - Once you start your garden, you will realize there is a lot which goes into that process. You need to buy compost to add to the soil, as well as other nutrients to ensure your crops are the best they can be. Why pay the money for compost when all you have to do is simply let your trash take care of it. Buy a simple compost bin at your local hardware store (they aren't that expensive) and set it up somewhere you can easily access it throughout the year. Add some dirt at the bottom (along with some earth worms if you can find them) and let the composting begin. Any vegetable and fruit scraps you have can go directly into the compost bin to help fuel the soil with nutrients. This will not only help your garden but will also cut down on how much trash you collect on a weekly basis.

- Conserve Water - People (myself included) take water for granted. Everyone should do their part to conserve water as best as possible. Whether that is cleaning your dishes by hand and letting them air dry rather than using the dishwasher, or simply turning the water on in the tub as it fills rather than waiting till the water turns warm to start to fill the tub. All are small things which can go a long way to conserve water and help the environment.

Try these beginner steps to sustainability and be happy knowing your baby steps are helping to sustain our environment for future generations!

Fitness Friday: NEW Body Weight workout

By: Jeff

It's Friday, which means it is time for another Fitness Friday article. Today's article is simple, but certainly not easy. Below is a body weight workout which can test the meddle of even the most experienced fitness gurus you know.

Start the weekend off right with this total body workout which requires nothing but your own body weight.

Push Ups - To Failure
Walking Lunges - 20
Burpees - 10
Squat Jumps - 25
Planks - To Failure

Complete all 5 exercises without rest. Once you've done that you have completed 1 round of exercises. See if you can do 3 rounds to start, and as you get more experienced you can try and achieve 5 rounds. This workout is quick, efficient and will provide results.

I do workouts like these on the days I don't go to the gym for a training session and they are great for getting your heart rate up, putting your body into calorie burning mode and a great change of pace to see even more results!

Happy Friday!

5 ways to break out of your Fitness Funk

By Jeff:

There are occasions when even the seasoned veteran, in terms of exercise, goes into a funk. Your weight training gains might come to a halt, your mile time might stall or get worse and your overall energy level might just be lower than normal.

When this happens, what can you do to kick the funk you are in and get back on track? Here are 5 easy steps you can take to ensure you get back on the horse and back into your workout groove.

1. Rest - The majority of people who experience some type of exercise fatigue are the people who often times need to simply take a break. The human body is an amazing machine, but even the most sophisticated machine needs to be shut down from time to time. Try and get at least 8 hours of sleep a night and avoid over-training by giving yourself a day off in between intense training sessions.

2. Mix It Up - Often times when weight lifters see their bench press progress plateau, they get flustered and angry. The solution is typically very simple...stop doing the same thing over and over again. If you are obsessed with the bench press, try changing your grip. Close grip can stimulate different muscles throughout the upper body and could spark new growth and gains. Abandon the bench and try chest flies and push ups rather than the same routine repeatedly. Don't be afraid to take pride out of the equation and research some new training styles and workouts. It could be just the thing to ignite some new progress in your training.

3. Nutritional Back-Up - When a lack of energy is the cause of your struggles in the gym, you can point to your nutrition as the reason why. Be sure you give your body the proper fuel for your metabolic engine before hitting the gym, or the trail. About an hour before exercise you should digest some carbohydrates as well as protein to give your body something tangible to utilize to get you through your workout. Something like a banana and string cheese, or an apple and a hard boiled egg will be just the ticket to giving you the energy you need get through your next training session.

4. Grab a Partner - Working out with someone will always intensify your workouts. Whether it is the competition of who can run faster and lift more, or the reliability of someone being there helping you along the way. Be sure you choose a workout partner wisely. You want someone with similar workout goals in mind, but also someone who is focused on training and not talking. Nothing can be worse for fitness gains than someone who would rather talk than train.

5. Change of Scenery - The human body can be habitual and lazy. It gets accustomed to the same exercises, workouts and even the time of day you train. Throwing your body off is always a good thing to do. If you train every Monday, Wednesday and Friday at 4:00 p.m., try changing it up a bit. Maybe train Tuesday, Thursday and Saturday but train in the morning for a few weeks. Take it another step further and go out of the gym for some outdoor workouts. Find some steps, do some springs, pull ups in a tree and push ups anywhere can make for a great total body workout that won't cost you a dime, but could kick start your gains.

Happy Training!

Fitness Friday: How to improve your workouts with mental focus

By: Jeff

[Editor's Note: We are starting a new series of articles called Fitness Friday. Every Friday we provide you with some advice to help you reach the level of fitness you desire. Enjoy!]

We've all been there. In the gym, going through the motions, thinking about something else and essentially not wanting to be there. You leave feeling as if you've wasted more time than made yourself better. The question remains, how do you prevent this from happening in the future?

The answer might seem corny and simple, but it is all about mental focus. Having the ability to put those external factors on the back burner for the next 45 minutes, and simply focus on the task at hand.

Here are some tips which I have found work for me, and could help you when it comes to becoming more focused on your workouts, and seeing the benefits of your hard work:

- Be prepared - Just like a coach has to have a plan in place for a practice or game, you need to have a plan before your workout. Forget just walking in not knowing what you are going to do that particular day, sit down the day before and chart out your workout, diagram your cardio session and mentally walk through the workout so you are ready for your scheduled training session.

- Music - Some like to listen to gangster rap, some prefer classic rock. Whatever floats your boat, in my opinion. Whatever you choose to listen to while you train, make sure it is music which motivates you. I don't know too many people who would choose to listen to Abba or the Carpenters when trying to rep out a set of biceps curls, but whatever works for you is what will keep you focused and motivated to do more.

- Block out distractions - This could be combined with the music piece, but if you workout by yourself, your best bet is to put the headphones on to tell others in the gym you are there to focus, not socialize. Many use the gym as a place to meet people and make connections. You can do all that after you are done training. Keep conversations to a minimum and remember you have a job to do.

- Have a backup plan - Everyone has walked into the gym looking forward to their workout and they suddenly see the equipment they had planned on using is taken. Don't fret, this is an easy fix. If you were prepared for the workout and wrote down your plan, simply move things around to make it work. If you were going to start with bench press, but all the benches are taken, move on to the squats you had planned next and go to the bench press when it becomes available. One small hiccup cannot derail an entire workout.

- Forget the TVs - Gyms across America are now putting televisions everywhere within their facilities. TVs on your cardio equipment, in the weight room, the ab room and some gyms even have movie theaters to watch movies while you workout. The absurdity of this has gone over the edge, in my opinion. When you step on a treadmill or a stair climber, it should be to workout, not to watch TV. The television can not only cause you to lose your balance and fall (yes, I've seen this happen several times), but takes your attention away from the workout.

Ultimately, when you approach your workout, you need to have the mental focus to get into the gym and improve. Whether your goal is a faster mile time, to lose weight, to see gains in the weight room or to just feel better. Your goals are just that...your goals, but you need to have the mental focus to achieve those goals you set for yourself. Hopefully these tips will help you do just that in 2015.

Happy Fitness Friday!

Make 2015 your best year for no one but yourself

By: Jeff

I love movies, especially sports movies. When I find one I particularly like, I will watch it over and over again memorizing the movie throughout the process. I guess you could say it is kind of my 'thing'.

The other day I was channel surfing and found one of my favorite sports movies on TV. Rocky IV.

A young, steroid ridden, Sylvester Stallone as Rocky Balboa travels to Russia to fight Ivan Drago, played by Dolph Lundgren in a battle of epic proportions between not just Rocky and Drago, but USA vs. Russia.

As Rocky withstands a punishment which would send the mortal man six-feet under, there was a part of the movie that struck a chord with me. The scene where Rocky not only starts to take over the fight, but starts to win over the crowd at the same time. The livid Russian politician storms down ringside to talk to Drago. Drago's response is the focus of this article. Take a look:


When Drago yells to the crowd "I fight to win. For me! For me!" it made me realize this is the exact response people should have toward making themselves healthier.

Some people train for a job, some people train for a significant other and others might train because it seemingly feels like what they should be doing. Nonetheless, what should be at the core of your training efforts is nothing more than to satisfy the reflection in the mirror you see every morning.

Is it nice to catch the looks of strangers due to your physique or your overall fitness level? Sure, anyone who denies that is a liar, but you have to achieve your goals for yourself and not anyone else. If you aren't happy with the person looking back at your in the mirror, then those issues need to be resolved before you can reach a level of success you never thought possible.

You should put everything you have into your training. After all, we only have one life and one body, we need to live it well. However, at the same time, bust your rear end for yourself and to please no one other than yourself and let the rest fall into place.

Next time you are in the gym or out for a run, raise a hand like Ivan Drago and yell "I train for me! FOR ME!!"

Happy training everyone...

New Year Nutrition Challenge

By: Jeff

Join us for the New Year Nutrition Challenge

As the calendar flipped from 2014 to 2015, many people were thinking of resolutions or goals to help make themselves a better, happier and healthier person in the new year. In our house we did the same thing, but with a twist.

Everyone always uses bland statements and goals when looking ahead to the new opportunities which await in the new year. Why not be specific and join us in the New Year Nutritional Challenge?

Here are the details of the challenge:

Allowed:
- Vegetables
- Quality sourced protein (think organic, local and grass-fed or a combination of the three)
- Fruits (within moderation)
- Nuts, seeds and legumes
- Coffee (1 serving a day and be sure it is freshly brewed and not loaded with sugar)
- Tea (1 serving a day and just as coffee must be brewed and not pre-made)
- Eggs
- Whole Milk
- Water (lots and lots of water)

NOT Allowed:
- Excess Sugars (Candies, chocolates, etc.)
- Breads (even whole grain bread)
- Cereals
- Low-Fat Milk
- Artificial Sweeteners (anything which says 'SUGAR FREE' will have artificial sweetener in it)
- Sodas, Energy Drinks and Juices
- Rice
- Pastas
- Jellies and Jams
- Alcohol of any kind (No wine, beer, gin, vodka, rum...you get the picture.)

Essentially what you are doing in this challenge is eliminating excess sugar and carbohydrates and resetting your body to living within the healthier realm of vegetables, fruits and proteins.

This challenge is flexible in terms of duration. You could challenge yourself to do this for one week (or 7 days), or for a month. If this is your first time doing a challenge like this, I would recommend at least two weeks to start. This gives your body a chance to cleanse itself of sugars and allow your body to move past the cravings which will run rampant during the first week.

My wife, Nicole, and I did this challenge from the weekend after Thanksgiving until Christmas Eve. Around a month in duration and afterwards we both felt great. We enjoyed the holidays and have started the challenge again.

Doing this challenge with someone else will make this an easier process. Whether that person is a spouse, friend or co-worker is irrelevant. Just someone who can sympathize with your plight will certainly go a long way in your success.

During our time doing the challenge between Thanksgiving and Christmas we had friendly wagers with one another if someone slipped up throughout the journey. For instance, if I slipped up Nicole would get to teach her typical Thursday spinning class and go directly to a hot yoga class afterwards while I stayed at home with our 3 children and took care of dinner, dishes, etc. (Neither of us slipped up once, by the way.)

Do whatever you have to do, but give this challenge a try. It is worth it for your health, and you will lose weight in the process. Combine this challenge while increasing your activity level will only help you feel better, look better and improve your overall health.

If you slip up? Don't worry about it. Put it behind you and start over again. One of the main reasons New Year's resolutions fail is the fact people are too hard on themselves if they fail to live up to the standard they've built in their minds. Instead, take it easy on yourself. Expect more, but hit the reset button and get back on the horse. Resiliency is always a favorable trait.

With that said, who wants to be a part of this journey with us? Simply leave a comment below in the comment section stating when you are starting the challenge, as well as the duration of your challenge. I'll be checking up with you to see your progress...remember just one step at a time!

The Christmas I grilled the family turkey

By: Jeff

The 2014 Christmas Eve will be one I will remember, not just because of the time spent with family and friends, but also it was the first time we provided the main dish for dinner...the turkey. Not only was that a first for our family, but we cooked it a way no one had ever tasted before (including myself). 

The brine

The 2014 Christmas was the first time we ever grilled a 13-pound turkey, and to say the result was good might be the understatement of the year. We decided to take pictures of the process and share them with the readers of the site.

The first step in the process, and probably the most important for the best flavor, was placing the turkey into a brine. The brine was a simple concoction. About a gallon of water, a cup of salt, a cup of sugar, black pepper corns, minced garlic, freshly squeezed orange juice along with leaving the oranges in the brine.

After the brine has boiled, let it rest until the liquid cools to room temperature (you can expedite this process by adding ice cubes to the brine.) Once the brine has cooled, get a pot large enough for the liquid and the turkey (many use a clean Lowe's or Home Depot container) and place the turkey into the brine for at least 12 hours (some leave it soaking for up to 48 hours).

While the turkey is soaking, it is time to prepare the other ingredients for when the turkey is done soaking. Take 4 oranges and cut them into quarters, 3 onions cut and sliced and 3 apples cut into sections. These ingredients will be stuffed into the turkey, along with being placed in the drip pan underneath the turkey while cooking on the grill.

Once the bird has soaked in the brine, remove from the liquid and dry thoroughly. After drying, you will want to season the inside and outside of the turkey with salt, pepper and butter. If you are looking for a nice flavor and crusty skin, we took rendered bacon fat and also used that on both the inside and outside of  the turkey.

Once seasoned, we put the turkey onto a roasting rack which will go directly on the grill and will be rotated 180-degrees every 30 minutes.

Before I go any further, the grill is something which needs to be focused on. I cook with charcoal and smoke with wood chips. I decided to use apple wood chips, and had a healthy batch of chips soaking in water for 2 hours before using them.

The turkey will cook on indirect heat, which means a heat source will never be directly underneath the turkey, but rather to each side of the turkey. This operation requires frequent babysitting. Once you have your coals at high temperature, you will have to check every 30 minutes to add charcoal, as well as add hot coals every other trip to maintain proper temperature. I used one large bag of charcoal from the start of the grilling till I was done.

Before placing the turkey on the grill, place the oranges, apples and onions left over into a drip pan between the coals and fill with 2-3 cups of water. The drippings from the turkey will mix with the flavors of the fruit and vegetables to create an aroma and a basting sauce which is unbeatable.

As stated earlier in the article, you will rotate the turkey every time you check on it to ensure it cooks evenly throughout. I placed our turkey on the grill at 10:45 a.m. and took the finished product off the grill around 2:30 p.m. You want to maintain a high medium temperature throughout the process, adding wood chips to the coals every time you check on the turkey. The internal temperature should be between 170-180 degrees and should be checked in multiple areas on the turkey (thigh, breast, etc.) to ensure the meat is cooked throughout.

Once the turkey has reached proper temperature, take the turkey off the grill and place in a roasting pan inside. Tent the turkey with aluminum foil for about an hour. In the meantime, you can take the drip tray and baste the turkey to keep the turkey moist before serving. After the turkey has rested for an hour, it is time to carve and enjoy! Once you try turkey this way, you will never want a typical oven cooked turkey again. It is time consuming, but well worth the wait.