The Thanksgiving Survival Guide

Can you believe Thanksgiving is a week away?

turkey-trot
Get in my belly

I have to admit this is my favorite holiday.  I mean when else do we get the 3 Fs? Food, Family (Friends) and of course FOOTBALL!  I know my Mom is Thankful for not having to plan Thanksgiving dinner around my beloved Eagles this year.

Well along with the football comes the food.  We know we are going to eat a lot, and probably not all of it is the best choices.  Here are some tips to survive the holiday from a health stand point.

relax

Listen to Aaron above.  It’s Thanksgiving, a holiday based around gorging ourselves.  We had a whole year to mentally prepare for this day.  You can survive one day of eating bad and a ton.  Go into the holiday knowing this and don’t feel guilty about it.  As long as you don’t eat this way all year around you should survive. RELAX AND ENJOY!!!!!!

Trying to consume less calories from dinner.  Then i suggest you don’t be like me and eat fast to and try to break your record of number of plates of food ate last year. If you are trying to do that then I suggest that you eat your meal slowly.  There is a delay between our stomach and brain letting us know when we are full. If you don’t feel like loosening your belt after dinner it’s probably best you stop eating once you feel 80%.    That is usually enough to let out brain catch up with our stomach to let us know we are actually 100% full.

Here are a few methods you can use to slow yourself down.  First chew your food 10-15 times.  Also put your fork and knife down between bites.  Chewing slowly and putting down and having to pick up your utensils may only take a few seconds but when you combine the time it takes to do those things throughout the meal it will add up.

hiit

You can lose weight at the dinner table!  If you plan on getting a workout in before your meal plan on doing High Intensity Interval Training.  HIIT training has been proven to be a great way to burn calories for hours and even days after the workout.  Going 100% effort and resting is a lot of work on our energy systems.  It causes us to burn fat to generate energy faster, but also allows us to keep burning calories long after to repair tissue and repay the oxygen debt caused by exercise.  This will help you make room for that extra serving of sweet potato pie.

Ways to HIIT it

Tabata 8 rounds of :20 seconds of work followed by :10 seconds of rest. I typically like to pick 4 exercise and perform all 8 rounds of 1 exercise before moving on to the next.  Another way to do this is super set two exercises for 16 rounds.

Another way to HIIT it is to pick 5 exercises and make a circuit.  I like to pick an exercise that will have a press, pull, squat, hinge and floor work.  Keep rounds between :30-1:00 min long and rest for half the amount of the work time between exercises.  I like to typically do 3 rounds of the 5 exercises.

heavy.jpg

You can use this feast to help pack on muscle.  The next day we will be on such a calorie which overload our muscles with glycogen (energy) from he huge meal making heavy strength training ideal.  Heavy strength training is great for using all the glycogen in our muscles due to the intensity of the lifts. Lifting like this and manipulating our energy systems make our muscles hungry again and use the excess glycogen to restore energy in the muscle and not as triglycerides (body fat).

What do you look forward to most about Thanksgiving?  Do you do any exercise before you eat some turkey?  If so we would love to hear some of the things you do.  Let us know in the comments section below.

Happy Thanksgiving everyone!!!!!

snatch
Steve is a NASM CPT and Crossfit Level 1 fitness coach who has a passion for building strength. Steve views strength building as the ultimate tool for weight loss, performance training, and rehab/prehab for injuries. Steve is currently studying to become a Physical Therapist Assistant. Steve provides in-home personal training as well as on-line coaching. You contact Steve at sjgsports@gmail.com with any questions or comments you might have.

It’s time to talk about a sore subject

Let me start off by saying you don’t have to worry, this isn’t about the election.  This is about how people wear the soreness from their workouts as a badge of honor.

leg-day

We have all been there.  We workout and leave the gym feeling nothing, then  BAM! the next morning it feels like you are a beat up sack of meat and feel like you need a wheel chair to take you from your bed to the bathroom.

Soreness is a poor gauge of how good a workout is.  Soreness in our body occurs due to our body adapting to new stresses we place on it.  If you are feeling so sore that you can’t move, chances are that you over did it in your workout.

SOME soreness should be expected as we change the stresses on the body with new exercises, training intensities, and weight.  This new stress is a necessary evil if you want to keep making gains as our fitness level improves  But even with these new stresses you shouldn’t feel so beat up that you can’t move.

If you do find yourself feeling beat up after a gym session you should program yourself an active rest day.  If you are feeling sore and beat up I know you feel like you don’t want to move.  The thing is if you don’t move you will continue to just stiffen up and feel sore. The best thing to do is move to get the blood flowing and warm up the muscle tissue.

A few ways you can work active recovery include:

Foam Rolling/Self Myofascial Release

rolling

 

Basically you are giving yourself a massage.  Massage will help warm the body up by bringing blood to the muscles you are rolling.  It will also work knots and stretch out the tissues.

You can either do a full body roll or just work the areas that feel tight or sore.

Yoga

yoga

Yoga is a great way to stretch, get the blood flowing, and work stability through a variety of poses, flows and breathing techniques.

Steady state cardio done at a moderate pace

airdyen

Usually I hate steady state cardio, but it is an effective recovery method.  Doing 20-30 minutes at a moderate pace is a great way to ease the mind due to the monotony of the exercise.  It is also a great way to get blood flow to the muscles.  Steady state cardio doesn’t only have to be done on a machine.

Going on a nice hike or playing games are great ways to work recovery as well.

Carries or sled work

farmers-carry

Loaded carries are great to help reset the body.  They teach us good posture while helping us to stabilize the different joints in our body.

sled

Sled work is effective because like constant state cardio it can be monotonous but the repetitive motions is good for blood flow and to relax the brain.  Sled work is also unique because whether you push, drag or pull it there is no eccentric movement (muscle lengthening) which is the type of movement that will get you sore.

What are some ways you like deal with your soreness and recovery from workouts?  Please feel free to share any methods or thoughts in the comments section below.

snatch
Steve is a NASM CPT and Crossfit Level 1 fitness coach who has a passion for building strength. He views strength building as the ultimate tool for weight loss, performance training, and rehab/prehab for injuries. Steve is currently studying to become a Physical Therapist Assistant. Steve provides in-home personal training as well as on-line coaching. You contact Steve at sjgsports@gmail.com with any questions or comments you might have.

All in moderation

I guess I’m becoming a moderate.  No not politically, just my outlook on life.

Today I see People take things easy too seriously.  They go overboard doing something which takes the fun and effectiveness away.  I’ve seen people get super obsessive with work, workouts, and diets that they live in fear of them. I have seen people punish themselves for enjoying a brownie.  Where is the fun in that?  Why did you eat the brownie if you weren’t going to let yourself enjoy it?

Everything needs to be done in moderation. Too much brownies, booze, exercise, heck even something healthy like water can kill you.  Life is too short to stress over every calorie.  It’s OK to enjoy yourself, just in moderation.

snatch
Steve is a NASM CPT and Crossfit Level 1 fitness coach who has a passion for building strength. He views strength building as the ultimate tool for weight loss, performance training, and rehab/prehab for injuries. Steve is currently studying to become a Physical Therapist Assistant. Steve provides in-home personal training as well as on-line coaching. You contact Steve at sjgsports@gmail.com with any questions or comments you might have.

Daily Prompt: Copycat

Originality is dead.  I mean how many TV and movie spin offs, sequels, prequels, or reboots do we need?  It’s gotten so bad that Lethal Weapon, a movie which I love, is a TV show that I won’t even give a chance because it comes off as a pathetic attempt by writers (or whoever) to put something out for the sake of putting something out.

facepalm

When I see a copycat I see a (insert blank)-lite.  In the “I need a ride industry” Uber is the juggernaut, Lyft is Uber-lite.

Are we really that lazy these days we can’t come up with fresh ideas?

This is why I feel the need to create my own original programs.  I hate giving my clients other people’s programs.  These programs I find were not intended for them and their goals, plus I can’t coach the intent of the program as well as it’s designer.  I don’t want to come off as Zach Even-esh-lite, Dan John-lite, Eric Cressey-lite.  I want to take what each one of these guys have done well and build my own style.

I don’t want to sound like everyone else.  I don’t want to be mainstream.  I want to be unique.  I want to be honest.

This is why I struggle programming and blogging.  I don’t want it to be the same regurgitated stuff everyone else is saying.  I want what I say to have actual meaning.  I want to be that guy when they do stand up and speak it’s because I have something important and meaningful to say.  Not just because I need to.

My clients may not know if I am using someone else’s program or that I am writing about something someone else already has, but I do and that doesn’t sit well with me.  It feels like stealing.  I have a brain, I have ideas and I want to offer a unique training experience that is mine.  I don’t want to be a copycat, I want to be the juggernaut.

How do you feel about being a copycat?  What are some ways you set yourself apart from the pack?  Let me know in the comments below.

via Daily Prompt: Copycat

snatch
Steve is a NASM CPT and Crossfit Level 1 fitness coach who has a passion for building strength. He views strength building as the ultimate tool for weight loss, performance training, and rehab/prehab for injuries. Steve is currently studying to become a Physical Therapist Assistant. Steve provides in-home personal training as well as on-line coaching. You contact Steve at sjgsports@gmail.com with any questions or comments you might have.