Cardio: A Way To Make It Fun

I don't know about you guys, but I HATE cardio! I probably hate cardio because today's form of cardio typically involves running on a treadmill staring at the same wall for twenty minutes, or the same on the eliptical. I HATE IT! I hate having to do cardio for 20-30 minutes after working out over an hour. I like my cardio in short, quick, and fast bursts so my mind can't even have the time to think of reasons to stop. This may just seem like I'm venting (that may be partially true), but I'm bringing this up, because theres an amazing cardio tool that you probably have laying around the house collecting DUST (costs less than $5 if you don't have one too). According to WebMD, you'd have to run an 8 MINUTE MILE to burn more calories than one would doing this secret form of cardio. Well, it's not really a secret, it's just forgotten about. Wanna know? Well..its....

JUMPING ROPE!

Yes, that’s right, jumping rope is this secret form of cardio I'm talking about. Who would of guessed? The jump rope is really a forgotten piece of equipment these days by everyone except one profession. Those would be boxers. Boxers are notorious for jumping rope, if you ever walk into a boxing gym, bet you'll hear a ton of thumps of the rope hitting the ground. These boxers don't jump rope for fun guys. They jump rope because of the amazing benefits it has. Think about attributes boxers need to be successful: speed, elusiveness, quickness, footwork, movement, endurance, stamina. The jump rope helps them excel in all these categories! I don't believe there is another piece of workout equipment that can give you as much bang for your buck as a jump rope can.

The best part about a jump rope is the bang for the buck you get. I just bought a new jump rope today at Marshalls. Here it is. It's actually a pretty sweet jump rope, and it was only $5.99. I know that site says $14.99, but trust me. You shouldn't be paying over $10.00 for your jump rope, hit stores like Ross and Marshalls, they carry quality jump ropes. Five Below even has a decent selection of ropes.

I like to do quick intervals when I'm jumping rope and vary the type of jumps I do. I suggest doing anywhere from 20-30 second intervals when starting and working your way up to 1 to 3 minute intervals of jumping rope. I prefer to take the same amount of time I do jumping as a break. So if I'm doing 30 second intervals, I'll jump for 30, break for 30, jump for 30, break for 30, etc. Doing these kind of HIIT (High Intensity Interval Training) workouts, really gets the heart pumping and the sweat racing. You people can keep your slow jogs at one pace, I'd rather jump my rope and get that heart rate going.

There's so many different things you can do with a jump rope too. I like to alternate between the basic jump, one legged jumps, and jogging jumps. I'm still learning too. The best thing about jumping rope is that there is always something different you can do. With an elliptical or treadmill, it's ALWAYS the same thing, just running and staring at a wall for 20 minutes, BORING. You can go on youtube and see all the different type of things you can do, it's really amazing the skill you can acquire if you work hard enough.

Check out these awesome jump roping videos, to see how far you can really take it if you want too:

http://www.youtube.com/watch?v=MlbM7Mew0Ys

http://www.youtube.com/watch?v=lLAFbNQtm1U

Jump roping is a good form of cardio because it comes in quick bursts. Whenever I'm on the treadmill, I'll be on there for like 4 minutes and it feels like an hour. With the rope, I can combine a bunch of different things and make my own little circuit that kicks my ass in 20 minutes. But it isn't a dragging 20 minutes, its quick. Along with what I mentioned above, sometimes I like to set goals in my head when I jump. I'll say “Okay, I'm gonna go for 100 basic jumps and I'm not stopping until I get there”. After some of my sets, I'll take off for a jog around the yard for a few times. It's just a fun workout that doesn't feel like I'm watching paint dry like when I'm on a treadmill/elliptical. You can also freestyle, which is fun too. Free styling is just doing a bunch of different combinations of jump rope techniques and just having fun with it.

The jump rope is a great alternative for people who are tired of the deathmill and other cardio machines. It's just adding a little spice to your cardio workout. Plus, jumping rope can look pretty cool when you get good at it. The cardiovascular benefits are there and you will feel the rope working your heart when you get going. I'm all about finding FUN ways to do cardio, and this is definitely one of them. Try jumping rope and please let me know what you think. Look up some youtube videos and see how skilled you can get. It's always fun to look at something and imagine where you could be with a skill one day. Have a great weekend everyone!

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A Beginner's Guide to Nutrition

THE INTRODUCTION

Last Wednesday we covered nutrition and why it is more important than training. Now, I want to go over some steps you can take to have a cleaner diet overall. Follow this guide and you should be on your way. It's not easy, but it will be worth it guys. Consider this a guide to a healthy nutrition. Any questions, don't hesitate to email me.

No fast food

This should be an obvious, but still needs to be stated. I don't need to explain how and why fast food is bad for you, its something anyone with common sense knows. 99% of the stuff is bad for you, even the salads. I worked at McDonald's for a summer and was surprised at how many salads we sold, none of it's fresh, all comes out of a bag from who knows where. Avoid at all costs. I rarely eat fast food, few times a year. You should be striving for the same, avoid the drive thru, go home and make a nice salad that will take less than five minutes. It is impossible to eat healthy at a fast food joint.

Understanding carb/fat/protein high foods

This is huge, especially so you don't overload on fats or carbs. Understanding this principle is key to having your nutrition balanced. Be able to identify foods by what macro-nutrient they represent. What I mean by this, is if your having dinner and you have a pasta/rice based side, you don't want to go and throw bread on your plate too. Pasta, rice, and bread are all full of carbohydrates, so you would definitely be putting way more carbs in your body than necessary in that meal. Always make sure to read the nutrition labels on EVERYTHING, your mind will be BLOWN when you find out how many carbs are in that mac & cheese.

Some high protein foods are chicken, lean beef/turkey, fish, milk, beans, avocados. High fat foods are mainly nuts, well that’s what I use for my GOOD fat source primarily. When you see these foods, they should scream carbs, protein, fats, not their actual name, so you can easier represent them and balance meals easier. A well balanced meal would be something like I had for dinner tonight. I had chicken, pasta, and a whey protein/flax seed/milk shake, and some nuts after. Hit all of my areas without going overboard in any category! Protein is a category where it is okay to overdo, because you are supposed to get around a gram of protein for every 1 lb you weigh (185 lbs = 185g of protein goal per day).

Base diet off of 3 basics

This is just to make things easier on you. If you have a diet that consists of roughly the same things that can cover your major macro-nutrients, then meal planning will be a lot easier. Like, my diet is based off of chicken, spinach leaves (salads), and nuts. This basically covers the three major macro-nutrient categories. Of course I eat things other than these three, but the basis of my nutrition is revolved around them. I know what I'm getting out of them and don't struggle to get any nutrition in that I'm missing. Usually pick a meat and two other foods that will cover fats/carbs (good ones) that you enjoy. Make sure you pick foods that have GOOD fats (nuts, nuts, more nuts) and GOOD carbs (spinach leaves are filled with fiber).

Cut down fried foods

The oils that foods are fried in are typically saturated with bad fats, although the taste is awesome. Severely limit these in your diet. Fried anything is NO GOOD for your body! Plus, I think fried foods just taste like a whole lot of grease, and who wants that? I think a sizzling piece of juicy grilled chicken tastes better than a piece of fat filled fried chicken! Don't you?

Understanding different fats, carbohydrates, etc.

In order to understand nutrition, you have to understand the different macro-nutrients and the different subsections of those macro-nutrients, the good and the bad. The key here is to be able to differ the good from the bad, so we know whats crap and whats not.

• Saturated and Trans fats are the devil, avoid these as much as possible!
• Polyunsaturated and Monounsaturated fats are “good” fats, these lead to healthy hearts.
• Fats (good & bad) should always be in moderation, never have a ton of fat in your diet.
• With carbohydrates, see what the base of the carbs in the food is from. Carbs are mainly made up of Dietary Fibers and Sugars.
• Avoid foods with high sugar counts and lean more toward foods with high fiber counts in the carbohydrate department.
• Protein is PROTEIN! You should be striving for 1 lb of protein per lb of body weight (185 lbs = 185 g of protein a day).
• Anything high in sodium is typically processed junk and should also be avoided.
• Check cholesterol levels and avoid foods with high counts
•  Like I said before, ALWAYS READ THE NUTRITIONAL LABEL.
• If it sounds like it came out of a medical dictionary, PUT IT DOWN!

Don't watch numbers

Number watching (calorie wise) is something I don't advocate. It just makes you into a person that over analyzes everything you eat, which is not our goal. We want to have freedom with our food, while still eating very healthy. Don't worry about counting calories, you know how much is too much or not enough for you. I've never counted calories and I’ve been able to gain/lose weight because I know how much I eat and how to adjust to lose weight or gain. Listen to your body and react to it.

The difference between 50 calories is so minimal that it's stupid to waste time and energy counting all of those calories. Worry about the nutritional value of your food, not how many calories it has. Just because Iceberg lettuce doesn't have a lot of calories doesn't mean it's the healthiest lettuce out there, its tricking you because you are looking at just calorie numbers. Spinach leaves show a higher fiber count, which is healthier for you. When we understand nutrition and how it works, we can figure problems like these out and make healthier decisions for our body.

Water, water, water

Water is so important for being healthy. While it is well known how good and important water is for you, there is another reason I think it's so important. Water does not add any calories to your diet and will keep you from drinking those other drinks like soda and fruit juices loaded with sugar. Besides water, the only thing I drink is coffee and a Naked juice every once in a while. A bottle of soda can hold over 60g of carbs just in ONE BOTTLE! Do you see how much crap you are putting in your body just in one bottle? Those carbs are almost always 100% sugar too, so its 100% crap! Replacing a bottle of soda with a bottle of water will save you 60g worth of carbs every time you make this decision, so why are you still drinking soda again? I haven't had one in years and it's a great feeling!

Watch toppings/cheese/dressings/etc

There are so many hidden calories in dressing toppings, cheese, things of that nature. They may be tasty delights but they definitely aren't helping you at all in the nutrition department. The calories and bad carbs/fats can pile up just in a few slices or tablespoons of dressings, so be careful! One slice of American cheese has almost 100 calories, with 7g of fat (4g saturated). You think that sandwich looks healthy right? Well how healthy is it really after you add all that cheese on it? I love cheese just like everyone else, but it should be used in moderation. I wouldn't use more than two pieces on a sandwich, that's my advice.

THE BOTTOM LINE

Using these steps should help you clean up your diet. You know what foods are good for you and what ones are not. You know you should avoid the donuts and eat some fruit, this is stuff you guys know. Now hopefully you have a better understanding of what is actually going into your body. Nutrition is a topic that there is always more to learn about, so I challenge you to find out more about nutrition! I'm always learning and you guys should be too! Hope you enjoyed this guide and if anyone needs any help or has any questions, don't hesitate to email me.

I've decided to start posting 1 article a week on Wednesday's. I feel as if my first article is getting over shadowed by the second one. One article a week really allows me to take my time with a piece, instead of feeling like I need to rush it out. You guys will get quality stuff like this. Also, especially with school starting up in two weeks, this is a good opportunity to let me balance everything.

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Nutrition: More Important Than Lifting

 Nutrition: More Important Than Lifting

 

THE INTRODUCTION:

Let me start off by saying this, you can lift all the weights you want, but if you aren't eating right then your body will NEVER look the way you want it too. If you put cheap gas in a Mercedes Benz, it will run like crap, so will your body if you put CRAP in it. Consider bodybuilding a bicycle for a second (stay with me!). First, we must learn how to ride this bike (how to train). This bike has two wheels, that we have to learn to pedal and balance for them BOTH to work. The bike will not work if one wheel goes off balance, or falls off. One wheel is nutrition and the other wheel is lifting, do you see how they will not work without each other?

Most of us aren't elite athletes who are CONSTANTLY moving throughout the day and burning calories in most things they do. Whether its practice or training, they burn more calories in a daily routine than regular people may burn all week. Athletes job is to train, while most of us do training to stay healthy, they do it for a paycheck. These athletes might be able to get away with a not so great diet, but us regular people cannot. That's why people like Chad Johnson can get away with eating McDonald's everyday and still look like they came straight out of a magazine. Most of us also remember that diet Michael Phelps was on in the 2008 Olympics. These athletes burn an INSANE amount of calories per day, so let's consider them the exception to this article.

Outside of our training, most of us probably lead lifestyles that aren't in constant motion. The point I'm trying to drive home here, is that we all have to have a grip on our nutrition in order to see results from our training. You may be getting stronger with that crap diet, but you won't be looking any leaner or stronger in the mirror.

THE GOOD STUFF:

This is information I wish I was aware of when I first began lifting. In the past year I really began to understand nutrition the consequences of what I put into my body. When I first began lifting, it was training for football. I wasn't conscious of the health benefits or anything, I was just a young high school kid trying to get as big as possible and eat whatever was put in front of me. Basic nutrition was all I really understood, which didn't do that well for me. I was as strong as an ox, but my body wasn't looking ideal at all in my eyes.

Now that I'm solely training for my benefit, I understand nutrition a lot more and how important it is. Ever since I switched to Intermittent Fasting and just eating a lot more healthier, I've seen a transformation in my body that I never saw my in my five previous years of training. Lifting is 80% nutrition, without a doubt.

If someone is putting hours on top of hours in the gym every week, why wouldn't they want to make sure the right foods are going in their body to actually benefit from the training? Food is the ONLY thing our body has to recover from the damage done to our muscles during lifting, so why would you neglect that? Do you really want those french fries repairing your muscles instead of a super salad with all the right fixings? Didn't think so.

Unfortunately most people don't realize this until they have been training for a year or longer. Most people begin lifting with bad nutrition and get fooled by the newbie gains they see in the first few months. Once these gains and their physique stops changing, the alarm rings off that their bad diet is killing their progress. Nutrition and training go hand in hand. You can't see gains in the gym without eating a wholesome diet, and vice versa.

Setting goals for your bench press next month should be as important as setting goals for what you need to achieve in the nutrition department. Whether its cutting down the fried foods, eating more greens, more protein, or anything else that makes you a healthier person. Spend just as much time on your nutrition plan, as your lifting plan.

THE END:

If you guys read this blog consistently, then you know I am a believer in having a plan for EVERYTHING. This doesn't mean you have to write it down, you can make a plan in your head. Every day I have a plan in my head of the food I'm going to put in my body and I plan accordingly to make sure it's as healthy as it can get. 

Even if you don't have a good grip on nutrition, EVERYONE has a general idea of what is good for them and what isn't. Having a good nutrition isn't hard, but it's harder than ordering that value meal at McDonald's. Don't be lazy, if you are gonna spend years training your body, give it the right fuel it needs to work. Proper nutrition is a lot more difficult than training, it takes a lot of time to understand. I'm still learning and will always be learning. But, I promise, it will all be worth it. If any of you want help on understanding nutrition, just email me and I'd love to help you on your path to a new body. Next week's article will further this nutrition lesson, look forward to that guys. Have a good week.

P.S.

I've decided to cut down to 1 post a week on Wednesdays. I feel this will give my articles a better chance to be read more, instead of being overshadowed by the other article. It will give me more time to promote my one article, then juggle two. School starts up in two weeks also, so this is a good time to try to make a way to balance everything out.

Avoiding Temptations

Avoiding Temptations

Temptations, aren't they a beautiful ugly? It's always that piece of cake staring you in the face, that sizzling hot cheese steak. Whatever your dream guilty pleasure, imagine that. Now that you are imagining it, can you imagine shoving it away? Can you imagine having this food in front of you and being able to pass it up, because you are aware that it is unhealthy for you and that you have the mental strength to push it away?

This is all what this article is about. Having the mental strength to push away these things. This is probably one of the hardest things to do, because it's so easy to just say yes. It's easy to just eat these foods and not think twice about it. But you and I wouldn't have gotten this far if we took the easy way out. We train hard and we take the hard way when the goals are more beneficial in the end in this community. You guys are my warriors and I know we all have the ability to say no to our favorite unhealthy foods.

For a long time, I didn't have the ability to say no to any of my guilty pleasures. Goldfish were a love of mine and I swear every time I opened a bag, it didn't close until it was empty. I would sit there and just keep eating more fish and more fish AND MORE FISH! Until I reach my hand in the bag, and..there's no more! I felt so bad about it, but they were so good, how could I resist? I couldn't, I was weak, the goldfish had me and they knew it. Does this sound like you?! I know it sounded exactly like me for a long time.

It sounds so simple but all we have to do is say NO! No, no, no, no, no. Personally, it's easier to think about why I shouldn't eat this food and guilt myself into NOT eating it; instead of the other way around. Think about the negative things this food will do to your body, compared to something like a healthy spinach salad going into that stomach. This will probably make you not even want to eat the food anymore.

The best way to resist our guilty pleasures is easy, DON'T BUY THEM! If it's not in your house, not in your sight, you won't eat it. I mean how can you eat something that isn't there, you can't. We can't eat things we don't buy, so a lot of this can be done in the food store. Limit yourself to your guilty pleasure. Only buy it once a month, maybe on a specific date, so you know when you are going to have it and can hold out until then. If you limit yourself, then you won't feel as bad when you do eat it.

We aren't built mentally strong, actually we're all born as frail little weak beings. We learn strengths and we work on our strengths. Everything starts out as being weak and us warriors must put in the work and dedication to make ourselves stronger in ANY aspect of life. A person has to have a ton of mental strength to be able to push away a favorite food, it's just not an easy task. Accepting this fate is step one.

Most times, we all cave in and eat the food, right? As I've mentioned in previous article, we must learn from our failures to become successful. We have to build our mental strength from the ground up to be able to deny ourselves that tasty delight. Honestly, from my experiences, having the mental strength to deny my guilty pleasure is way more delicious than that meal would ever be. If you cave in, remember what you are working towards. Never forget the goal we have in mind: too deny that favorite food. We should be proud of every step closer we get to that goal. We will get to the goal and when we do, that meal of victory will be DELICIOUS! Have a great weekend everyone.

dcorrigan50@gmail.com

The Missing Link of Your Ab Routine

THE INTRODUCTION:

When most people think about abdominal development, an image of washboard abs and a six pack comes to mind. The most forgotten part of ab development, is the oblique region. The obliques are like the next-door neighbor that people rarely see outside of the house. They consist of the external abdominal oblique muscles, the internal abdominal oblique and the serratus anterior. I guess I did pay attention to something in Anatomy class.

These muscles are often ignored, because they don't appear part of the “six pack” mindset. Although they are necessary to complete full ab development and core strength; along with being able to increase weights on compound lifts. Adding oblique training will increase core strength, which will help with increasing your weights on the squat, dead-lift, bench press, etc. Obliques are definitely an integral piece of the masterpiece called the abdominals.

THE MIDDLE:

I rarely see anyone at the gym doing oblique workouts, I even forget to do them from time to time. The obliques are almost like the leg workouts of the core, because they are easily forgotten and skipped. It's true they are the most neglected and forgotten part of the abdominals. If we all want a strong core, then it's important that we also include oblique exercises in our ab workout.

Without them, it's like making a peanut butter & jelly, with only putting peanut butter on the inside and forgetting to spread the outside. It's just incomplete. I did some oblique exercises last week and woke up with soreness in my obliques, reminding me they haven't been hit in a while and I should change that.

Obliques are critical for stabilization. Since they are on the side of the body, they are involved in any sort of bending/stretching motion. A lot of the movements in everyday life require bending or stretching, which is why oblique strength is so important. I was throwing away couches, toilets, and bags last week at work and when launching some of them into the truck, I definitely felt a stretch in my obliques. Just because you may not be able to see your obliques protruding out of your body like Arnold, doesn't mean they aren't important. Every muscle in your body deserves a workout and the obliques are no different.

If you are a person who constantly does ab workouts at the gym, without obliques, start adding them in. They are necessary and shouldn't be ignored. You can do exercises such as side planks or oblique bends. I prefer oblique bends. I will grab a 45 lb plate in one hand, standing completely straight, and side bend towards the side the plate is on for 20+ reps then switch to the other side. After 2-3 sets of these, you will feel the sweet joy of pain in those oblique muscles. Keep building those oblique muscles, don't slack on them. Just add some side planks or oblique bends at the end of an ab workout a few times a week.

THE BOTTOM LINE:

Well trained and developed obliques can actually improve the overall look of the abdominals. So, if you don't train obliques because they aren't apart of the six pack, then you may be neglecting that same six pack you are busting your ass for. Obliques are a part of the full picture of the abdominals we should be picturing, so lets remember to work them. Think forest, not tree (think about it). Although the oblique is a tree, it's a necessity to have a complete forest. Wow, thats some imagery there huh? Haha! Add those oblique bends and planks into your ab routine, you won't be sorry. Until Saturday everyone! Have a great week.

Sanctuary of Stress

Sanctuary of Stress

 

Introduction:

When you think of stress, it's usually in a negative sense right? Whenever we hear someone discussing about their stress, it has to do with a something that it causing them problems, not taking them away. Contrary to belief, there is good stress and bad stress. And even more contrary to very popular belief, stress is a NECESSITY in life. You can not live life without stress, as crazy as that sounds, it's true. Stress can have a negative effect on health, along with a positive effect. If your life includes no stress, then you'll be six feet under, no joke! Anyone that has no stress in life, is no long with us unfortunately. It's generally accepted knowledge (I HATE THAT STUFF) that stress is always negative. If you read my articles, you know that generally accepted knowledge is typically the farthest thing from the truth. I wanted to discuss stress, because I believe it's important to know the different types of stress and ways to manage. Plus the fact that the gym is one of the healthiest ways to manage any sort of stress. Especially since everyone goes through stress (good and bad). This article will explain the differences between good stress, bad stress, and why stress is necessary in life.

Eustress:

This is the positive type of stress, eustress. You know when you get challenged at work or school and suddenly get motivated to push forward and destroy that challenge? That challenge put a certain amount of stress on you that actually had a positive effect. We all need a little stress in our lives to keep everything structured and working correctly. Stress can keep us on our toes and alert, it certainly isn't always negative. Eustress can also be a way someone responds to stress. If someone is under some type of stress and they solve it by going to the gym or doing some sort of physical activity, that would be eustress. Positive stress can be fun, but challenging, it will make us a better person in the end.

Distress:

If you didn't guess already, distress is the negative type of stress. Distress happens when the stress begins to pile on and has a negative effect on life. We start to act different, treat people differently. We all know this type of stress, because it's usually what we associate stress with; negative things. Bad stress is associated with drinking problems away and just making bad life decisions in general. Distress is overwhelming, it seems like there will never be an end, there is no light at the end of the tunnel.

BACK TO NORMAL:

Okay, I'm done sounding like a medial dictionary explaining stress. Stress can be negative and positive, that's a fact. We all go through situations in life that can make us do good things, or bad things. It's unavoidable, so let's not try to AVOID stress. The key here is to work on ways to MANAGE stress. If you try to avoid something, you wind up running into it most of the time, every time. Talking about stress, the gym is probably the BEST place to rid yourself of bad stress. I want us all to look at stress as a POSITIVE thing. Lets smile when faced with stress, instead of buckling down and cracking. There's nothing like the feeling of smiling in the face of an enemy. Let's even make bad stress positive, because if we have bad stress, we're going to kick it's ass right out of our system!

STRESS SANCTUARY:

The gym is a sanctuary for eliminating stress. I've had some of my best workouts when I'm stressed out and pissed off about something. There no feeling like going into a gym with the weight of the world on your shoulders and actually having something to take it out on. The iron won't lie to you, it will kick your ass to the ground and let you know who you really are. We can go crazy at the gym, we can let everything out at the gym, there is nothing that the gym won't solve. Stress can never be eliminated, but it can be managed, the gym is a perfect way to manage stress. Don't become addicted to drugs, become addicted to the gym.

We all have stress in our life, both good and bad. Everyone has problems that sometimes overwhelm them. Even when no one is there, the gym will be there for you. When you are having major problems, turn to the gym. I promise you that whatever adversity is in front of you, that you can overcome it, and you will. We are all warriors on this planet, because we all have to fight for things we believe in. The gym will make you a better warrior.

THE BOTTOM LINE:

How someone deals with stress can all be about an individuals mindset/outlook. If someone has a negative outlook in general, all sorts of stress may be bad and cause them problems. On the other hand, a positive person may be able to deal with an inordinate amount of bad stress, but have the adversity to get through it, just because of the way they see things. Perception can be everything a lot of times.

When going through the problems of life, know that you can get through them. Mindset is everything, so believe you can do something and you will do it. Believe in success, spit on failure. Don't let stress ruin you, you can defeat it and you will defeat it. Stress is just a test to see how strong we are, lets make sure we crush that test every time. The gym will be there for you whenever you are going through negative stress. Use it as a gateway to solving and managing your problems. There is always a solution my warriors. Have a great weekend everyone!

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And everyone have an amazing, safe, and blessed weekend!