Top Fitness Tips Of All Time

Fitness Tips From Max Barry, Certified Personal Trainer

Through many years of training clients (and myself), I’d like to share some of my all time best fitness & workout tips with you. Enjoy!

FITNESS TIP #1 – Do you use your cell phone’s calendar? Schedule your workout times, just like other important appointments.

FITNESS TIP #2 – Belly fat is very stubborn. Once there, it wants to stay there. Only eating clean real food & training with intensity burns it away.

FITNESS TIP #3 – Plyometrics torch more calories & fat than their traditional counterparts. Add jumping elements to these great basics: squats, lunges, pushups.

FITNESS TIP #4 – Want strong bones? Exercise increases bone density. High intensity activity is most effective for preserving bone mass.

FITNESS TIP #5 – Free weights reign supreme. Training without anything to support your body onto, forces you to engage your core the whole time.

FITNESS TIP #6 – Focus on compound movements. You will work multiple muscle groups simultaneously, which will increase your lean muscle mass & therefore increase your metabolism. Favorites include: squats,  lunges, deadlifts, good mornings, pushups, bench presses, pullups, rows, dips.

FITNESS TIP #7 – Do cardio after weights to burn fat. Your weight training will be more intense & you’ll exhaust your glycogen storage. It’s all fat burning from there! Try finding a sport/activity that you enjoy after your weight training sessions that will keep your body moving…think hiking, jogging, tennis, basketball, volleybal, etc.

FITNESS TIP #8 – Don’t compare yourself to others’ fitness levels. Invest in yourself, commit, train hard & you will reach your goals.

FITNESS TIP #9 – Listen to your body! Some days you feel like you can lift a car, while other days just 15 minutes seems like a stretch.

FITNESS TIP #10 – Proper form is a top priority. Knowing how to perform an exercise will allow you to train smarter & prevent injuries. Learn from the best: certified personal trainers, fellow gym enthusiasts, online resources.

*Note: I will continually add to this list, so check back often. Thanks…Now go WORKOUT!

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HEALTH BENEFITS OF GRASS-FED BEEF

GRASS-FED BEEF IS DELICIOUS & NUTRITIOUS

Many of my clients ask me what I eat. My food choices may sound boring to you, but I *LOVE* to eat, as ell as what I eat!!

When you start with the highest quality ingredients, preparing them simply – and with respect -you will bring out their true flavor.

SO, WHAT DO I EAT???

I generally eat 1 main meal per day, which consists of:

Organic & pastured meat and/or chicken,

Plus unlimited amounts of green vegetables.

The rest of the day, I consume:

Coconut Oil/Products, Fish Oil, Unsweetened Chocolate, Nuts, Herbs & Spices,

and NU-FiT Protein Powder (coming soon).

WHAT??? Just 1 meal per day…”I thought I was SUPPOSED to eat 3-7 small meals throughout the day!!”

This myth has finally been debunked: NYTimes Article

Some days, I don’t consume anything during the day. It’s a practice known as Intermittent Fasting, or IF (Great IF info here).

WHERE’S THE BEEF

So many of my friends & family have given up red meat for ions.  I actually don’t blame them…

Conventionally raised meat is absolutely unfit for us, and our environment!

This beautiful scene above is what we’d like to see cows being raised, honored, and respected.

However, the picture below depicts the conventional life of cattle today:

Organic Grass-fed Beef is a completely different beast!

Not yet convinced…here’s a great article by Time Magazine that’s chock-full of juicy info:

How Cows (Grass-Fed Only) Could Save the Planet

And a killer follow-up article by Dr. Mercola:

The Ominous Beef Cover Up: The Hidden Truth Behind The Meat On Your Plate

WHAT NOW

Get to know your local farmer. Local foods an money circulate 9 times (avg.) before leaving the community!

“But, isn’t grass-fed beef expensive?”

Currently, it costs around twice as much as conventional beef, but you may consume half the amount, while gaining health and reducing your carbon footprint!!

If it doesn’t say “Organic” & “Grass-fed” – go with the lamb, lol!

Also, look for “Grass Finished” beef.

It’s not local, but lately I’ve been getting a great deal at Costco here in Danbury, CT:

$12.99 for 3 pounds = $4.33/lb:


Great on the grill, or roasted in the oven!

I’d love to know if you’ll support the grass-fed movement.

If you already do, how do you prepare it? Favorite cuts?

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle



Trainers Tip: Winter Calorie Burn

Every Snowflake is Unique, Just Like Us

Getting a boatload of snow may be perceived in so many ways.  While at the grocery store (along with everyone and their brother) before a snowstorm, I engaged a few people in line.  <Note: As a wellness coach, I’m always trying to pry into what motivates people/ gets their bottome moving>. It began a bit awkwardly, but that may have just been due to ridiculous furry/puffy winter hat I was wearing ;).  Once the woman behind me got past the hat, she let me into her world- a bit…

Me: How much snow did you here?

Woman: 4 to 6 (inches)

Me: I heard 5 to 8…but they don’t really know.

<Note: While listening to her, I am making some observations including: flush skin, postural issues, obese, 70-80 % processed foods , commercial meats, and zero veggies in grocery cart>.

Woman: Ehh, I don’t want any of it…and I heard it’s going to snow on Christmas!

Me: You mean you don’t want a white Christmas??

Woman: Nope, I commute, and plus I can’t stand the cold.  And oh…the shovelling.

<Note: Man chimes in, from behind her…but as he does I am- unfortunately- making all the same observations about him, as I did her; but he’s morbidly obese>

Man: Well, I heard 6 to 10 (inches) and I’ve gotta commute to Long Island.  I used to do a lot of plowing there.  Now I drive trucks. They do a good job of clearing the roads, but I can’t stand that shovelin’ either.

Me: Well, the fresh air can be invigorating, though.

Woman and Man: Achk (in stereo)

________________________________________________________________________________________________________________

So what are you saying, Max?!

S.A.D.

My point is that I look around and- unfortunately- I see more and more people making choices in their lives, that are damaging.  Crap in = Crap out!! It all starts with nutrition.  Yes, we need to eat to survive.  It’s been like that for our entire existence.  But, since we no longer (most of us) have to hunt for our food, we have complete control over what we put in.  So, 70-80 % of the man and woman at the grocery store was processed ‘food.’  Next time they go to the store, replacing just a portion of it with whole foods is a GREAT start.  Also, we vote with our dollars.  The industry does not care whether a food is healthy, or not…it’s about the bottom line.  This is costing us a bigger bottom-end!  But, it doesn’t have to.  Whole foods don’t need to cost an arm and a leg.  Slowly converting away from the SAD to ‘Wholey’ (if it’s not a term yet, it should be, haha) will bring the price down for everyone.  I actually recommend my clients to eat as much whole foods as they wish, to begin with.  Go ahead and try to eat a couple of pounds of fruits/veggies/beans/pastured meats, etc.  Unlike processed foods, this is tough to do.  Also, being no-weighed and non-measured, a subconscious vail is lifted.

Winter Calorie Burn

After nutrition, it’s about getting movement.  When you see the flakes falling, it will automatically illicit feelings, memories, and emotions.  Hopefully, most are good.  So, my friends at the grocery store didn’t enjoy this time of the year too much.  Maybe they just need a different spin on things…like my list of ways to make ‘Ol Man Winter work for you!! Here are some fun ways to get moving in the snow, that will lift your spirits AND burn some calories while you’re at it:

  1. Building a snowman__________________________238 calories/hr
  2. Holiday shopping____________________________157
  3. Shoveling snow______________________________408
  4. Ice skating__________________________________467
  5. Playing in the snow___________________________306
  6. Skiing/Snowboarding_________________________300-544
  7. Caroling____________________________________129
  8. Snowball fight________________________________396
  9. Sledding____________________________________476
  10. Splitting firewood____________________________408
  11. Walking around neighborhood looking for a snowblower to borrow____170 +
  12. Taking out all your aggregation on sheet of ice formerly your driveway___4 million (avg.)
  13. Hot toddy after ‘driveway incident____________ (-) 150

No, I don’t expect you to go shovel snow for a few hours…even though it could burn half of your caloric intake for the day!  Find something on this list you enjoy (save the hot toddy), and get moving everybody!  Creating a custom circuit of a few activities, and burn calories without even thinking about it.  For example…

Winter Workout Sample:

  • Warm-up: 10 min shoveling snow  (50 cal)
  • 15 min snowball fight  (100 cal)
  • 20 min walk around neighborhood while caroling (100 cal)
  • Cool-down: holiday shopping (157)

There”s a full body workout that was actually fun! Calories burned without even thinking about it: 300+

Bottom line…eat wholey, and make this winter fun! It’s all in how we perceive things.

Be Well,

-Max

References:

Winter Calorie burn http://tinyurl.com/yhgrug7 ,

http://tinyurl.com/ylntstf

<Note: The calorie are based on 150 lb person.  The ice picking figure may be contrived, but the others are solid, lol>.