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Blog #5 - 2016 Remove The Training Wheels

3/7/2016

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     When you begin your journey to lose weight, get strong, and move better do you only rely on your days at the gym?  Are you seeing a personal trainer? Are you getting the results you thought you’d get?  If not then let’s take a look at what might be going on.  Let’s say you have signed up to see a personal trainer twice a week.  Say, all you do is go see them those two days and the rest of the week you do nothing.  They tell you to be more active during the week and you say. . “I don’t have time”.  They tell you to eat more vegetables and you say. . ”I don’t like them”.  They say . . . and you don’t do. Does this sound about right?  Most scenarios work this way.  You can have the world’s best trainer but if you only do your workout with them each week and nothing else, don’t expect to see much of a change if any at all. Trainers are not magicians and can’t help you get results if you are not willing to change or put in the work at home.  There are no trainers who can change it for you.  We don’t go home with you and tell you to do this or do that.  It’s up to you to do it.

    As a fitness coach, I consider my job to teach my clients and help them take away the training wheels.  I want them to be able to do it on their own. Like when they learned to ride a bike.  My son came to me one day when he was 3 years old and demanded I remove his training wheels from his bike.  I did, but he wouldn’t pedal so he fell over and got really mad because it wasn’t working.  I put the training wheels back on and helped him push down on his pedals to make them go around.  Finally, when he was 4 we tried again.  I had to spend a few hours a day running behind him holding onto the seat keeping him upright until one day I just gave him a push and he took off and never looked back.  This is how it works guys.  He had to pedal the bike and all I did was to give him motivation, encouragement, stability and instruction.  I had to help him focus to keep trying.  This is what your coach is helping you do.  We can only run behind you for so long but it is up to you to move the “pedals” and learn to ride.  When you do this you open yourself up to huge results. 
    
    When you decide to get on board with the program, only then will you begin to see the results you expect to see.  So the responsibility falls on you to do what you have been told to do, including during the workouts you have scheduled as well as ALL the days in between.  Your scheduled sessions are important but the most important days are the ones in between.  If you do nothing in between expect nothing to happen.  If you work hard every day in between (just like you do at your sessions) then you will likely see amazing results.   Now this doesn’t mean all you need to do is workout hard every day, No, you must think about your diet, too.  Every meal and everything you put in your mouth.  Is it worth it? Do you really need it? Will it help you reach your goal or not?  What would “Corbin say”?
 
    Corbin says “You can’t out train a poor diet, no way, no how”.  Make it Greener!  Focus on adding vegetables and limiting grain, add healthy fats and less carbohydrates and starches, increase protein and again Vegetables, Vegetables, Vegetables!!!   Mostly just watch how much you eat.  Only eat what you need to fuel the activity you are doing.  Knowing you have to give a report on what you did when you were on your own, makes you more accountable.  Hold yourself accountable for what you do or don’t do.  This is taking off the training wheels.  It brings me back to your journal, KEEP it updated and be HONEST with yourself!!  Like I said last time, it’s your map of success.
 
    After you get your diet nailed down, work on adding activity to those days between your sessions.  You can’t just sit around.  Get up and get moving.  Get out and do something.  Go hiking, biking, swimming, walking, running, walking the dog, go play tennis, go dancing, roller skating, shoot some hoops, take your kid and “have a pass” (as my son always says when he wants to pass the foot ball), whatever you like as long as you get out and move those joints and make the muscles work.  Don’t just sit indoors and let the muscles be still.  They will surely cramp up and get tight and then you’ll be complaining of pain and tightness and sore backs and sore knees and shoulders.   DON’T SIT AROUND!!  There are TONS of parks that your tax dollars paid for so get out and use them. 

    The moral of all this . . . . Make it a PRIORITY to make your life more active and control your diet.  Yes guys, it’s that simple.  Now just go do it.

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Blog #4 2016 If You Bite It, Write It!

2/10/2016

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Your diet and exercise journal……
It is your accountability system!!  Without it, you have no idea what you eat.  Sure you will say, Yes I do, I eat healthy, I never eat over my calories, I can tell you everything I ate today.  Maybe you can but what about yesterday, the day before that, the weekend, last week? Yeah exactly it all becomes a blur at some point and you can’t see your habits based on a single day.  This is the same with your exercise.  It’s simple; really, write it down when it happens.  It doesn’t matter if it’s bad, just write it down.  You have to be honest with yourself.  You’re not hurting anyone but yourself if you don’t write it down.  Like say you ate a bunch of cookies and chips.  Or you Loooove Chocolate and yet don’t write it in your journal.  Even just one bite.  How can you look back and see the pattern and the habit if it is incomplete?   You can’t. 

      I have had clients over the years tell me “I can tell you what I eat.” No….No you can’t! This leaves too much room for convenient forgetfulness.  You tend to “forget” those cookies or maybe you tell about them but you don’t say it was 6 but only 2-3.  Folks you are only hurting you when you are not honest to yourself.   So why do you “forget” and not be honest to yourself?  I think it has to do with fear.  Fear of change.  Fear of embarrassment. Fear of facing reality. I like the acronym F.E.A.R:  Face Everything And Rise!! Remember this.  It will help you overcome a lot of fears.  Always Face it.  Don’t let it hold you down. Then Rise and be above it.  When you look down on your fear then you can see how small a matter it really is.  So back to the journal, IT’S OK TO HAVE A CHEAT DAY!!!  Here is the catch though make sure it’s not a cheat week.  Be spot on your diet 90% of the time so if a cheat day comes up it’s not that big of a deal.  If you are 2 days good 2 bad 1 good 1.5 bad and .5 ok back to good again this is just all over the place.  90% spot on!!  Do it!  Ok so does this mean you need to log every single meal you ever eat every single day?  YES if that’s what it takes, but no you don’t.  You need to log a few weekdays and weekends in a row.  If you want a good idea do it for a week.  Eventually you will become more aware of what you put on your plate.  THAT, my friends, is the GOAL!!!  Become aware and be accountable for what you do, everyday.
 
      You KNOW how to eat healthy.  You KNOW that a ton of carbs is not good for you.  You KNOW you need to eat more veggies.  You KNOW that more veggies are not going to kill you.  You KNOW all this.  We learned it in elementary school, it’s plastered all over the news and in Dr’s offices and gyms and grocery stores and TV shows.  There are diet ads everywhere that talk about what to eat.  Yet still there is a refusal to act.  This baffles me.  I have had people refuse to get weighed because they don’t want to see their weight.  Yet they want to lose weight but refuse to change their diet because “my diet is good”.   It is confusing to me because here they are PAYING to get information and guidance on how to lose weight yet won’t do what is asked of them.  The simple steps, like just write down EVERYTHING you eat for a week.  I don’t care HOW bad your diet is, JUST WRITE IT DOWN!!!  Until YOU own up and face yourself head on, you will not see any changes.  Albert Einstein once said INSANITY is doing the same thing over and over while expecting different results.  Simply put, if you want results, be willing to change.  Guys, you HAVE to allow CHANGE for change to happen!!  If you really want it then let it happen don’t fight against it.  Writing down what you eat not only helps you get a picture of your diet, it helps those trying to help you, to see patterns and habits that you don’t see that might need to be adjusted.  Un-till you write it down you have NO idea what you eat from day to day.  I will BET you are eating more calories than you think you are.  
      So I challenge all of you to be HONEST with yourself for ONE week and write down everything you eat, when, how much, what kind, how much sugar, and all the things you drink.  As well as how much time you spend sitting, watching TV, on the internet, at a computer, car, dining table, even the toilet.  Then also include the time spent being active. 
This will give you an HONEST snap shot of what to do next!  There is absolutely no way you can out train a poor diet.  If you are at the gym 7 days a week and you aren’t seeing changes then look in the kitchen. It is likely where you’ll find your answer.  Good luck and remember; your body keeps an accurate log even if you don’t.  

                    To keep it simple, if you bite it, write it!! 

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Blog #3 2016  No More No Excuses!

1/22/2016

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There is No Excuse!! ……… Really?!  I see so many fitness sites using the NO EXCUSES line.  I have even been guilty myself.  But I have been thinking about this.  It’s such an uninviting and negative slogan.  Think about it.  How many people have you turned on to getting healthy by saying “Hey, there’s no excuse, just go to the gym” Who are you to say their excuse or REASON isn’t valid.  Sure there are some excuses out there that are just that, bad excuses.  But what might be a “dumb” excuse to you might be a serious reason to someone else.  Saying “NO EXCUSES” is as effective as telling someone with weight issues to stop eating or telling an alcoholic to stop drinking or a child to not play or a fish to CLIMB A TREE!!  It just won’t happen!!  So STOP IT!! 

It’s about to snow really heavy here and things will likely be closed tomorrow.  I could open my gym and say to my clients “There's no excuse, get in here”.  But I have a good reason not to.  It’s not worth haveing one of them run off the road into a tree.  Why do people think this is how to encourage someone to get into the gym or to take the step to a healthier lifestyle?  It’s a fad.  It was promoted on a weight loss reality TV show and exploded through social media.  Now you see it used everywhere.  I don't like saying "You should do this or should do that". Most people already know WHAT to do.  It’s your job to HELP them find ways to start what they already know.   Telling them they are making excuses is only going to push them away.  Maybe they have a fear of the gym or others watching them workout.  Maybe they had a bad experience before.  Maybe they don’t have the will power that you do.  Maybe they watch weight loss shows on TV and fear the abuse you see on those shows.  Maybe they suffer anxiety, depression or panic attacks and going to the gym requires a lot more effort than it does for other people.  Don’t blame them for having fear because you don’t know them or their story.  Maybe instead, try focusing on REAL encouragement.  Help them understand that those shows are made to be dramatic for ratings. Everyone is different.   Nobody responds to negativity. So don't use the "no excuse" slogan.  It's NOT EFFECTIVE!!  Use real encouragement to help someone set aside their fear.  Help them open new doors.  Show them you won’t hurt them.  Let them start slow.  Just take little steps.  You don’t want to rush someone who isn’t ready.  That’s how you get them hurt.  Teach them the benefits to a healthy lifestyle, not the negativity of “excuses”.  Promote a positive environment. Try this:

"You are amazing, Keep it up"
"It gets easier as you get stronger"    
"Consistency is a good goal for better results."
"I have confidence in you, let’s try one more time"
"Exercise will make you feel better and move better, I can help you"
"Try to redefine FEAR as Face Everything And Rise"
"Its ok to have bad days, we all do"
"I feel amazing when I get strong"
"I feel better after I workout"
"I'm stronger than yesterday"
"Life is tough, but I am tougher"

Be the LEADER and the example.  That might mean when you have a bad day you still smile and don’t let them know it.  You are human too and have times when you aren’t on your A game yourself, like you ate too much or drank too much or skipped a workout or 10.  BE THE EXAMPLE, and get right back on track.  Don’t let it side line you making you give up completely. 

So treat everyone in your audience with respect, like friends and family.  Telling someone they are making excuses only makes them want to run from you.  Help them feel accountable without disrespecting them.  You can tell someone what they need to hear while still being positive.  You have a responsibility to those who look to you for help.  Treat them how you want to be treated.   Be a leader.  Be positive.  Be honest.  Finally, be REAL!!   Rise Exercise And Live!! 

JUST STOP with the NO EXCUSES already!

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Blog #2 2016 Target Fat loss!

1/18/2016

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 How can I lose weight in just my thighs? Can I just trim the fat on the back of my arms?  If I work my abs a lot will I lose this belly fat?  Have you ever asked any of these questions? Chances are you have.  The simple answer to these is NO. I could end this blog right here, but I would rather explain why.

    Targeting fat by exercising specific areas is the biggest myth for fat loss.  I don't know where it began but as most myths it starts with misinformation being passed around over time.  I can't explain why people think this is true but its a reality never the less.  I have even (to my dismay) heard of trainers giving this advice to clients.  Think about it for a minute.  If all you had to do was sit ups every night to lose belly fat then you'd think more people would have "flat abs".  But it doesnt work that way.  Its more like an ice cube in the middle of a room and turning up the heat.  You CAN control the temperature of the room but you CAN NOT control what side of the ice cube melts first or faster.  Same with your fat loss.  Your body breaks down fat to use as energy but its not the first choice of your energy systems as a source of fuel.  So there is limited use of fat for fuel.  We could get into detail about energy systems here but we'll save that for another time.  Just know that you can't target specific areas for fat loss.  It comes off where your body decides to take it from. What IS in your control is your diet and activity level.  THOSE are the things you can change to target fat loss.   

Targeting specific muscle groups for hypertrophy (muscle growth) is not the same as targeting fat but maybe where the myth started from.  If you want bigger biceps you need to work them hard so they adapt and rebuild bigger, but if you do crunches and sit ups to lose belly fat, you are wasting your time.  One of the more effective methods we have found for creating fat burning bodies, is by building lean muscle mass.  Lean muscle burns fat more effectively.  To do this, lift heavy and lift often.  Follow your workout with a good metabolic exercise set. I like to have clients do high intensity sprint intervals or a tabata set afterwards.  


What can you do to have success?  First, surround yourself with a team of people who have like minds and goals.  They will help encourage and support you in your journey.  Become disciplined with your diet and exercise.  Be consistent with your workout schedule. Missing a workout is not an option. But hey, it does happen so don't let it be the end of the world if you do.  Just don't let it make you fall off track either. Get right back as soon as you can.  Hold YOURSELF accountable.  This isn't anyone elses journey its yours and its up to you. Others can encourage and support you but no one will hold your hand and do it for you.  You must take the steps yourself.  Know that it is not easy.  If it were easy more people would do it.  There is no magic pills or quick fixes.  Just good ole repeated hard work.  I know you want it.  I know you have what it takes.  I KNOW there is a warrior with in you who is ready to fight for success.  Look in the mirror and tell your self "I AM WORTH IT".

First step complete.  We'll see you at the Gym!     
  

     

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Blog #1 2016 Cardio Or Weights?

1/11/2016

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Why does cardio get so much emphasis and resistance training not as much?  There is so much info out there about what is better for you from both sides of the fence.  This Blog isn't to say one is better than the other.  They are both important parts of your daily exercise needs.  But I want to throw some information out there and let you decide for yourself. 


      Cardio is short for cardiovascular. Knowing this little bit of info should already explain it.  Cardiovascular or aerobic exercise benefits the heart and blood supply system (aka cardiovascular system) It also makes the lungs work more efficently to supply oxygen to the blood.  The most common type of cardio we see is LSD (Long Slow Distance) running on a tread mill, dance/Zumba, elipticals, bikes/spin, ect. Most people do a lot of LSD cardio. Unfortunately, if you are trying to lose weight (lets be REAL...you know that's why you go to the gym) this is just not as effective as it's been hyped up to be.  How many times have you been to the gym and all the cardio equipment is full?  All the time.  Yet these folks don't seem to change or see lasting results.  A more effective way for weight loss would be HIIT (High Intensity Interval Training). This pushes you hard and it doesnt take hours of your time to complete.  An effective HIIT workout can take as little as 10-20 minutes and still be more effective than a long 30-60 min run.  So what is it you want to accomplish?  If you are training for a Marathon or Triathlon then absolutly you better be doing aerobic LSD exercise and getting miles under your belt.  For the average individual who just wants weight loss and to be able to get off the toilet when they are older, this may not be the right option.   If it's weight loss then you need to make sure HITT is part of your program and consider adding in resistance training.  

What is resitance training?  You have seen the commercials "I pick things up and put them down" Yes that!  Weight lifting and strength training.  The first question I get (mostly from women) is "will it make me look bulky like a body builder?"  The answer is NO!  It will not because women don't produce testosterone in the quantities that men do.  It would take a lot of supplements and maybe even steroids for women to get the bulk effects you see in those body building women.  So don't let it make you fear the weight room because the benefits are far better.  The benefits are these adaptations to resistance training: 
  • Increased bone density  (fights ostioperosis)
  • Increased capillary size  (improves blood floow)
  • Increased lean muscle mass (more efficient metabolism)
  • Increased metabolism (burn calories longer)
  • Increased strength (better to be strong than not get off the toilet) 
                          AND
  •  FAT LOSS not just weight loss. (Self explained) 

Here is the easiest way to put this,  If you don't do it you lose it.  If you can't do it then you should do MORE OF IT!!  The number one reason most people check into nursing homes is because they don't have the strength to get up to go to the bathroom.  How do you prevent this?  Get strong before you get to that point.  Its never too late.  I would love to see my gym full of older folks getting strong rather than a bunch of people in treadmill hamster wheels.  Don't let yourself be this person. 

There are benefits to both aerobic and anerobic exercise but your goals and needs determine what type you really need to be doing.  As for the myth that cardio burns more calories than resistance training, it is only true DURING the cardio exercise.  The bennefits of resistance training will continue to burn calories much longer AFTER the workout making it more effective in the long run and easier to maintain a consistant loss over time.  Again, depending on your needs and goals determines what type of training is best for you.  A combination of BOTH makes for a well rounded program for most people.  If you don't know if you should do one vs the other, ask your self this question, Am I going to run a marathon this year?  If not then go lift some weight and get strong!!

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December 01st, 2012

12/1/2012

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Happy YOU Year!!


By: Corbin Williams, NPTI-CPT
Personal Trainer/Nutrition Coach



So you made it through Thanks Giving!!  Good Job. Now you only have two more holiday weeks to get through. 
These Holidays are always full of sweets and food.  This makes for a very difficult time to be “good”.  With all the homemade cookies and pies, it is not an easy time for a  struggling appetite.  But who  cares, Right?  
 

This kind of attitude is NOT acceptable.  Let’s change that right now.  You are probably  thinking “How’s he going to change my thinking?”   I’m not, but you are.  First of all you have to take responsibility for yourself.  For all that got you to this point you are at now.   Good and Bad.  Next, you  need to tell yourself that you are worth it.  Let’s focus on making this new year  “Your Year”.  I know it’s only  December and we haven’t had New Year’s yet but why wait!! 
This is why I am saying to you, START NOW!!   You don’t have to wait for a Holiday where you make new promises to
yourself that only last a month or so.  You can start now by telling yourself I am worth it and I am going to do
something about it and I am going to do it NOW!!  It only gets harder to change the  longer you sit and think about what you should be doing to get yourself into the  best shape of your life. 


Have you ever looked in the mirror and  thought to yourself “I wish . . . “only to walk away from it feeling let down
and depressed? Well WHY do you want to keep feeling that?   There is only one way to overcome this, and that is to take charge of  your own body.  Think of it as you  having a driver but you just aren’t getting to your destination. 
You know where you want to be, so take the wheel and go there!!   Here are a few ways to be  successful. 



#1 Discipline: 

Without discipline you have nothing. This is the hardest thing  to develop. It is the life style change that is crucial to your overall  success.  Our daily choices make  who we are. When you are craving that snack you know you should not eat, wait 5  minutes and make a healthier choice.   Instead of going home and  propping your feet up at the computer or on the couch for hours, go to the park  for a jog or walk or go for a bike ride, but just get out and get active.  Remember it is all about mind  control.  YOU are in control of  your actions; now help your body by choosing the right ones to direct you  towards your goal and not away from it. Discipline, discipline, discipline, I  can’t stress this enough.


#2  Consistency:

Set up your workout schedule like you  would a work meeting.  Be on time  and show up every time.  This will  increase your chances of reaching your  goal.


#3  Motivation:

You need to focus on what your goal  is. Why do you want to succeed?  Use that to drive  you.  It’s not what you do but how  you do it.  Go into your session  ready to give your best effort and then a little more.   Get into your mind and “see” yourself completing the task at  hand.


#4  “Off Days”: 

Working out with a trainer may leave you with days you are on your own.   When people work with me they generally are with me at least 2 days a  week or more.  This leaves you 4  days for you to stay motivated and active on your own.  Remember the first Key to success?  DISCIPLINE!! That’s where this comes into play.   Get up, Get out, Get active.   Don’t quit until you have given your best effort for each day.  It’ll only get you that much closer to  your goal and THAT is where you want to be headed.


#5  Nutrition: 

Nutrition accounts for about 50% of your training program.  You can’t out  train a bad diet.  “You are what  you eat” is a saying that is so true.  If you eat a lot of bad food you will feel and look bad.  Your body is a machine and needs the proper fuel to operate.  Give it the right quality and quantity and you will begin to feel  amazing.  Water is part of healthy  living as well.  You should get ½  your body weight in ounces a day.  Water is needed for life.  Everything in moderation is ok, but be careful what you choose. There are always better  choices.


#6  Sleep:  

Here is something to think about.  Why is sleep so important?  Without it,  your body won’t rebuild and heal your muscles and bone strength.   During your workout, the goal is to break down your muscles.  That is what the “burn” feeling is.  After the workout, have a small bite to  eat, something such as an apple, orange or slice of watermelon. Then get plenty  of sleep (7+ solid hours). Remember, discipline and consistency.   No excuses!! Go to bed  earlier.   



Remember, Start Now.  Don’t wait, it only gets harder the longer you put it off.  Make this next year YOUR year.   Take the wheel in your driver seat and take charge of  your body.   Keep focused or find someone to help you keep on track.   It is in your court now and it is up to you.   If you really want to make a change in yourself then don’t wait.  A quote I saw recently sums it all up,  “If you are tired of starting over,  then Stop giving up!” 

From your coach at GetReal Training, Happy Holiday and Happy YOU Year!!

 
Corbin Williams,  NPTI-CPT
Certified Strength and Conditioning Coach
Certified Nutrition Coach
Graduated from the National Personal Training Institute
Owner of GetReal Training, LLC 
www.GetRealTraining.net

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November 01st, 2012

11/1/2012

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What Will You Do?


By: Corbin Williams,  NPTI-CPT
Personal Trainer/Nutrition Coach




What will you do?  This question will pop back into your head by the end of this month.  With the Halloween candy still in the house at the beginning of the  month, you already have a struggle to be good with your eating habits.  Then, as we say goodbye to October and  say hello to the holiday of much food, aka Thanksgiving, you need to ask  yourself this question. “What will I do?”  
 
Thanksgiving is a wonderful time of family and food.  We celebrate the first harvest when our forefathers made it through their first year in this country.  That  being said, take a close look at what was on the table then and now. 
Think about how ingredients make a big difference in food being healthy  and unhealthy. 

Let’s take a look at the first Pilgrims table spread and compare the difference of then and  now.

Starting with the main dish, the Turkey: 

 In those days the only turkeys they had were wild and had full run of eating anything they wanted.  Today we call this “free range”but most turkeys of today’s market are raised in mass houses, and eat nothing but corn meal or corn based food.  Then are processed with chemicals to “preserve freshness” But these chemicals are not natural to your body.  Think about it.  If it is use to PRESERVE what will eating it over and over again do to you? Best choice is to go to your  local butcher and buy a fresh “free range”turkey and taste the difference.   

Next we have potatoes: 

Potatoes are not a very good source of nutrition.  They are very starchy and don’t provide a lot.  Yes they are good.   So we tend to keep the big bowl of mashed ones of the table.   A better alternative to the white potato is the sweet potato.  It is full of more nutritional value than the white potato.  Bake them or mash them.  They are yummy.  

As  we continue, we now need to look at corn:

At  the time of the pilgrims corn was a new product that was introduced by the Indians.  They grew their corn  among other vegetables and used a fish in each hole when planting. This made the corn very nutrient rich and good for you. 
But today corn is the number one product and is used in almost every product we consume.  High-Fructose  corn syrup is one of these byproducts of corn that we find in almost  everything.  You will find a corn  product in your stove top stuffing, the cranberry jelly, the pies, the bread,  and even the turkey was raised on a corn diet.  So setting the table with a side of  corn is not really needed. Try the  other vegetables like beets, steamed broccoli, cauliflower, carrots, and  peppers.  Make salad your friend!! Just don’t overdo the dressing.  It most likely has corn in it too.


Finally we get to deserts and sweets:  
 
Think about this, we have access to TONS of sugar these days.   The average individual in the 30’s and 40’s only consumed about 200 pounds of sugar a year.  Today we are up to an average of about 800 pounds of sugar per person per year. WOW!! Yes that is a lot.  The pilgrims had even less than the 200 pounds, if they had any at  all.  Their jams were made with the sugars found in the fruit they used and then it was “made to order”.  They only made what they could use in a short time.   Remember,  they didn’t have refrigerators or any way to keep perishable food for a long  time.  
 
Well,  now that we have looked at some of the differences between then and now, make your own choice.  Will you try to  eat healthier this Thanksgiving, or will you resort to all the preserved items  in the center of the store? I want  you to really look at the labels this year and remember if it looks like a  science project then leave it on the shelf.  My suggestion is eat fresh. Choose the  local farm market and stay away from the boxed and packaged stuff.   Keep it simple.  Make things  from scratch like “they” did way back then!!  Have a wonderful Thanksgiving Day.  Keep active!!




Corbin Williams,  NPTI-CPT
Certified Strength and Conditioning Coach
Certified Nutrition Coach
Graduated from the National Personal Training Institute
Owner of GetReal Training, LLC 
www.GetRealTraining.net
GetReal, Get Results

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Warm up….why?

10/1/2012

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Warm up….why?


By: Corbin Williams, NPTI-CPT
      Personal Trainer/Nutrition Coach



This month we welcome fall back into our lives. This is one of my favorite times of year.  Cold brisk mornings  followed by cool afternoons and perfect evenings to have a bonfire with friends.  The leaves are changing  on the trees and falling to the ground.  Yes this truly is a spectacular time of year.  But with that comes an important factor in your work out.   The Warm up!!


The warm up phase of your work out is something a lot of us tend to skimp out on.  We look at it as “Not so important but I’ll do a little bit anyway”.  This couldn’t be farther from the truth.  WHY is the warm up so important?  Let’s discuss quickly what happens when you work out “cold”.  To make this an easy mental picture, imagine a hard plastic table.  Now if you try to stretch that table  from both ends it would be very difficult and would likely snap.   Now imagine that same table but let’s think about really heating it up  with a torch. It now stretches real  easy.  When you work out “cold” you are most likely going to obtain an injury if you don’t warm up.   It’s simple as that.  But this is only part of the reason for getting in a good quality warm up.  The following is a list of benefits from a proper warm up:


1.       Faster muscle contraction and  relaxation
2.       Increased rate of force and reaction  time
3.       Increased muscle strength and  power
4.       Lower viscosity in muscles and joints to help move more smoothly and with less resistance (like oil in a car, 
          thick when it’s cold but thins out when its heated up and performs better)
5.       Improve oxygen delivery by increasing body  temperature
6.       Increase blood flow for muscle activation
7.       Enhances metabolic reactions


What is a good warm up then?  To start you can do an easy jog or skipping or combination similar for 5-10 minutes then as your body temperature begins to go up you can begin to be more specific with your warm up.   This is another 8-12 minutes of dynamic stretching and warm up.  This should include all the range of  motions required for your sport or activity.  Increase the intensity gradually till you are now ready to begin your workout.   All in all, your warm up will be best if you devote 10 -20 minutes to it.  If you are short on time give  a good 10 minutes, but make them count. 
Really focus on this part and your work outs will thank you for it.  Just remember now its cooler outside so  that means you might have to give that little extra time getting warmed up properly.  Now go get warmed up and  get your work out in!!! 





Corbin Williams,  NPTI-CPT
Certified Strength and Conditioning Coach 
Certified Nutrition Coach
Graduated from the National Personal Training Institute
Owner of GetReal Training, LLC 
www.GetRealTraining.net
GetReal, Get Results

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Move and Feel Better

9/1/2012

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Move and Feel Better


By: Corbin  Williams, NPTI-CPT
Personal Trainer/Nutrition Coach 
 
Do you have trouble getting out of your chair, going up or down steps, taking grocery bags out of the trunk or any other basic daily movements?  Are you as active as you should be? Are you asking the question “How can I move and feel better?”  To feel better there are some simple steps you can take to make basic daily movements easier.  If you are not in the best shape and are having trouble just moving everyday then you need to get moving.  The more you sit and don’t move, the harder it will get until you are unable to get up. The idea here is “move it or lose it”. This really
is a simple concept. If you don’t use your muscles, they will begin to weaken and start to become smaller.  This is because your body is trying to conserve energy where ever it can. You have to remember that your body is like a machine and it needs to be used to keep it working in top condition. So how do we make this happen? Again the answer is simple.   You have to get up and get active.  Here are a few simple ideas for you to try. These can be done at home and  you don’t need any weights or a gym to do them.


1.   Get moving:    Let’s start by just getting out.  A simple walk around the neighborhood everyday can do wonders for an inactive body.  Do this for 30 minutes a day.  Start slow and eventually quicken your pace.  Before long you’ll see that you can jog it.  This is a good start.  
 
2.   Get up and down: Have trouble getting in and out of a chair?  Let’s do it more often.  This is how to do it.  Grab
a solid chair like from the kitchen table.  Maybe even one that is higher than normal.  All you are going to do is sit in the chair and stand up.  You will do this repeatedly, 12 or more times in a row every day.  If you have a lot of trouble, find  somewhere you can do this where you can use something to pull yourself up with.  Once you become strong
enough to do this with ease, switch to a lower and lower chair.

 3.  Steps:  Well, if you had trouble with the chair, chances are you don’t do steps well either.  As you do the chair  exercise you will begin to get stronger in your legs so steps will become easier.  But let’s look at using  the steps to help this along.  Use the hand rails to help support you and step one foot on the bottom step.  Now step the other foot up to the bottom step.  Do this 12 or more times for each foot.  Keep the first foot in place for all the reps then switch to the other foot being the fixed foot on the step.  As you begin to get stronger then skip a step making the range of motion grater. 
 
4.   Bending and picking up: Bending over to pick things up is the best way to hurt your back.  Even more so if you are bending over while seated in a chair to pick  something off the floor.  You need to strengthen your hip extensors to help prevent injury.  This exercise is called stand and reach.  It is what it sounds like.  To do this find an object that with challenge your range of motion.  Set it out in front of you and then bend at the hips and reach down to the object. Don’t bend your knees a lot when doing  this but they can and should be slightly bent.  Try to focus on keeping your back flat.  Start with the object elevated and lower it until it’s only a spot on the floor.  Do this slowly on the way down to touch and move faster on the way up.  Again 12 or more reps.  
 
5.   Lifting: For having trouble lifting grocery bags and such. Take 2 grocery bags (double or triple them up if needed).   Grab some cans of food from the pantry and fill each bag to your ability of lifting comfortably.  Now, with
one in each hand and palms facing up, you can do some simple arm curls.  Also picking them up off the table and
setting them back down will help you to gain more strength in this movement.  
 
As you can see even your most basic  everyday movements are able to be strengthened by simply doing them more.  When you push yourself to use your muscles more you begin to adapt and become stronger.  So, the answer to “How can I move and feel better?”is Move More.  Get up, get out, get moving, and get  stronger.  
 
Corbin Williams, NPTI-CPT
Certified Strength and Conditioning Coach 
Certified Nutrition Coach
Graduated from the National Personal Training Institute
Owner of GetReal Training, LLC 
www.GetRealTraining.net
GetReal, Get Results

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Choose Water

8/31/2012

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Choose WATER!!


By: Corbin Williams, NPTI-CPT
Personal Trainer/Nutrition Coach 

Water, what is so special about this liquid that has no taste and no color and no caloric value?  What does it do for you?  How much water is enough?  Is drinking it the only way to get water?  How can water help in your exercise or
weight loss goals?   These are all good questions that demand an answer. 
 
What is water? 
Water is the most vital nutrient to human life.  Without water you will die.  But why?  Your body is made up of mostly water. 50 -60 % to be exact.  This water fills all the membrane and cellular areas inside the body.  This is where all processes necessary to life are sustained.  Water is also used by many other functions of the body.  

Why is water so important for your body? 
The function of water in our body is simple, to sustain life.  Water is needed in your body more than any other thing. 
You can go a long time without eating food but you will not survive long at all without water.  Most people today are dehydrated.  You may not even know that you are dehydrated.  If you lose only 2% total body weight, then you will start to feel the effects of dehydration (headache, thirst, dry mouth, dizziness).  There are so many other liquids that we consume, other than water, most of which are full of impurities.   ALL sodas, juice, coffee, energy drinks, and alcohol are not substitutes for water.   These drinks ARE, however, the staple of most people’s diets, unfortunately.  When these become used more than water our body slowly becomes dehydrated and starved for water.  If you lose 20% or more of total body weight thru dehydration, then it is usually fatal.

How much water should you drink? 
As an athlete (or anyone for that matter), water is the best choice to hydrate with.  When drinking stuff like GatorAid and other energy type drinks, the number one ingredient is sugar.  Sugar is a carbohydrate and will give you a burst of energy for a short time, but it is not the best choice to hydrate with.  The recommended amount is about 8-9 glasses a day or (91-125 oz, more if you are pregnant or nursing).  But if you are working out four times a week (and you should make this your goal) then you should drink more water. The American College of Sports Medicine recommends 13.5 -20 oz of water 2-3 hours before you exercise and 5-12oz at 15-20 minute intervals during
exercise.  Be aware that you don’t have to sweat to become dehydrated. Ok so how can you drink that much all
day?  You don’t have to.  

Where is all that extra water going to come from then? 
FOOD!! This is the other vital source to get  your water from.  Fresh fruits and fresh vegetables are full of water.  About 19% of your total water intake comes from food.  Increase how much fresh foods you are eating and you will increase your  water intake.  Take things like packaged foods and processed foods and drinks out of your diet and you will begin to feel much better as well.  There is little to no water in these and mostly full of chemicals that your body has a very hard time processing.  Just remember that the reason you are trying to work out four times a week is too lose some pounds or inches around your waist.  Make that a little easier by eating right and flushing out all those chemically produced foods and drinks.  If you can’t recognize what is on the label as food then it is NOT food. Don’t eat science projects.  Know your food and know where it comes from. Also know where your water comes from and what is added to it.  Research the chemicals that treatment plants add to your water.  If in doubt get a carbon and fiber water filter for your tap. Take it upon yourself to make sure the water you are drinking is truly pure and good.  But still at the end of it all, choose water FIRST over all the other available drinks out there.  

Last but not least, how does water help with your weight loss or training? 
It has many functions but there are four that are helpful to your training.  Water is a solvent, transporter, thermoregulation, and lubricator.   How do these help? As a solvent it helps provide a place for all chemical reactions in your body.  This is vital for good muscle movement as well as to dissolve other not so desirable substances in the body.  As a transporter it helps circulate blood and other various secretions and tissue fluids.  It also transports the toxins out of the body.  Thermoregulation is important in keeping your body cool during your workout.  Sweat is your body cooling system.  It is not an indicator of how many calories you are burning so there is no need to try to sweat more during your exercise.  This will only lead to dehydration if you do.  Help retain that water and dress accordingly for exercise.  Don’t use a sweat suit in the hot summer.  Remember, only 2% of weight lost from water causes dehydration.  Finally as a lubricant it helps keep your joints in working order.  Keeping the tissues in the joints hydrated helps with smooth movements and prevents injury from friction.  So as you can see if any of these four
functions stop or decrease then you will extremely limit your exercise ability therefore you will have a much harder time reaching your goal.   
 
So what you have learned from this is that WATER is the most important nutrient to your body.  Without it you will die.  Keep it balanced and don’t substitute it with other things.  Always choose water for your hydration needs. Your body will thank you!!  Where’s your WATER mustache??


Corbin Williams,  NPTI-CPT
Certified Strength and Conditioning Coach 
Certified Nutrition Coach
Graduated from the National Personal Training Institute
Owner of GetReal Training, LLC 
www.GetRealTraining.net
GetReal and Get Results

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    Corbin Williams is a certified personal trainer  and devote husband and father of two very spirited children. Graduating top of his class at the National
    Personal Training Institute in Philidephia Pa, Corbin assisits individuals in achiving their nutritional and personal fitness goals.  He also is a part time Instructor for NPTI in Philadelphia, and writes a fitness and nutrion advice column for the Upper Bucks Free Press . . . . Learn More about Corbin.

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