Strong(er) Fuel

Holiday Defense Strategy

Hey folks! Thanksgiving is finally over but I’m sure many of you have left overs. Now begins the tough part for most of us.

Holiday eating, holiday drinking, and holiday events!

You wonder how many of us start gaining all this weight? Well this it!

Technically the holiday season started after Halloween but for those of you who don’t know, it goes on till Valentine’s Day, February 14th.

So how do we survive this blitzkrieg of madness?!

Well here’s a few tips I’ve come up with that are specifically for the holiday season.

HOLIDAY DEFENSE STRATEGY

1. HEAVY RESISTANCE TRAINING

The one thing that is sure to accelerate your metabolism is by having lean muscle. And the only way to do this, I repeat, the ONLY way to do this is through heavy resistance training. If you think just going on the treadmill is enough to burn off those extra calories you are taking in for the holidays think again.

You only have to do anywhere between 5-6 exercises as well. How great is that?

The exercises you can do are squats and/or deadlifts, a vertical push, a vertical pull, a horizontal push, a horizonal pull, and a rotation exercise.

THAT’S IT!

2. ANAEROBIC INTERVALS

There are two great things about doing intervals. The first is that they only last anywhere between 15 to 30 minutes. So for those of you who keep using time as an excuse, I’m pretty sure you know how we’re going to answer that. That’s BS!

Second, intervals have a great AFTERBURN effect or EPOC (excess post-exercise oxygen consumption) meaning that you will be burning more calories after you’re done than what you would normally burn at rest if you were not working out.
Intervals can be as easy as doing 3-5 sets of 25 Burpees in your own living room. If you haven’t tried it then go ahead. You’ll see what I’m talking about!

3. INCREASE N.E.P.A

If you don’t know what this is, it stands for Non Exercise Physical Activity.
For example, taking a flight of stairs instead of an elevator. Or you can go for a longer walk with your dog. Maybe carrying your groceries instead of putting it in a cart.

Anything that can just increase your non workout activity will help.

That is it folks. It’s just 3 simple things you can do to battle the holiday bulge.

What about nutrition?

Now many of you are wondering why I haven’t addressed nutrition. Obviously this will be the most effective way to watch our figures in the end right?

Well here’s my thinking on it. For those of you who have been consistent with your nutrition habits, then I’m sure you’ll still be able to follow them throughout the holidays. Since we tell you to stick to these habits 90% of the time, if you are like me, you’ll save your 10% for the dinners and events.

For those of you who haven’t been consistent, I’m gonna be honest. It’ll be hard to stay consistent, especially during this time of the year. It’s not that I don’t have faith in you guys, but it’s a fact. So why not focus on something that we have more control of right now, which are our workouts.

Lastly, from the years of training and the hundreds of clients I’ve had, the one thing that really affects me is scheduling clients in. I know because I am going through what many trainers will call the holiday shuffle whatussy as far as scheduling clients are concerned.

So even though I know they are finding it challenging to get in workouts with me, it doesn’t mean that they can’t work out on their own and they know it. So I just tell them exactly what I told you guys to do.

And guess what, they do it.

In the end the only way you are going to survive this holiday season is by TAKING ACTION and DOING IT.

Take charge and crush it!

Alex

Nutrition – How much do you really know?

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The problem with nutrition is that most people don’t have a clue!!!

How do I know this?

Go into any Barnes and Nobles or Border’s bookstore and take a look at the diet and nutrition section.

How many nutrition books do you see?

Hundreds!!

All These Diet and Nutrition Books and So Little Information

Don’t you think if someone really had the perfect nutrition system that we’d have so many books about it? Take a look at the authors and read their backgrounds. How many of them even have a degree in exercise or nutrition?

Fortunately there are people that do know. Too bad you won’t find them with books published in a standard book store.

Where you will find them are college bookstores. Unfortunately the book stores that you find them in are textbooks and for most, that is just too much reading.

So what do you do?

You can always take a college level class. But who has time for that? What about reading a nutrition textbook yourself? Screw that!

The Solution

If you really want to know about proper nutrition, you HAVE to see a professional. This can be a Registered Dietician (RD) or a certified nutrition consultant.

But make sure if its an RD that they have a background in sports nutrition. If it’s a certified nutrition consultant, make sure they are Precision Nutrition certified and/or a Certified Nutritionist from the International Society of Sports Nutrition (CISSN).

Even if you’re not an athlete, you are still someone who performs work. Whether it’s at your job, in the gym, or at home you are active on some level. Well at least I hope you are.

And if you’re not, I’m assuming you want to be otherwise you wouldn’t be reading this.

So whether it’s because you want to look better, feel better, or perform better there is a proper nutrition plan to follow to achieve those goals. And an RD with a sports nutrition background, a Precision Nutrition certified consultant, or a CISSN are the professionals who can get you there.

I myself am Precision Nutrition certified and am in the process of studying to get my CISSN. There’s a reason for that. I did a ton of research and these guys know what they’re talking about.

And best of all, they’re all about teaching proper habits. They’re not about going on this special diet or eating that magic food like all that other BS garbage you find in bookstores and magazines. You WILL NOT reach you goals reading that S@#T

So I leave you with this question,

“If there is so much “expert” information about eating well and getting in shape out there, both freely available or at a cost, then why is it that the American population is still getting bigger and bigger?”

Think about it…

Until next time…

Take charge and crush it,

Alex

P.S.

If you’re tired of all the diet misinformation out there then contact us for a nutrition consultation. You owe it to yourself to at least get the RIGHT information.

Nutrition Consultation Here

So You Wanna Get Results… AND Workout On Your Own?

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I’m gonna be brutally honest…

If you think you can get optimal results working out on your own in New York City,

YOU ARE WRONG!!!

You must be wondering, “Who does he think he is ?!’

Let me ask you a few things then…

Do you have a degree or advanced degree in an exercise-related field?
Do you have knowledge of basic human anatomy?
Do you know anything about kinesiology?
What about physiology and exercise physiology?
Do you have a certification(s)?
Does program design ring a bell?
And nutrition?

If you answered no to any of these questions,

Guess what?

YOU ARE NOT GONNA GET THE RESULTS YOU WANT WORKING OUT ON YOUR OWN!!!

If you did you probably wouldn’t be reading this far.

Look, I’m not saying that you’re never going to get results, nor am I saying you’re never going to get results by exercising by yourself…

What I am saying is if you want the BEST results now, then it’s not going to happen.

So what can you do now?

Well there are a many options but before we can go into that, first we need to look at what is needed in your fitness program.

Regardless of whether or not your goals are weight loss, increasing lean muscle, flexibility, stress relief, etc., the fundamentals are still the same.

Just like you have many different looking buildings in New York and Jersey City, each one of those buildings all have 2 fundamental things in common.

Foundation
Structure

ALL FITNESS GOALS REQUIRE A SOLID FOUNDATION AND A PROPER STRUCTURE

Your fitness foundation is comprised of:

Muscular Strength
Muscular Endurance
Cardiovascular Endurance
Flexibility
Body Composition

And the fitness structure is a:

Properly Designed Program incorporating all those components

If you know why that needs to be your foundation and how to design a program then you can stop reading right now and feel free to work out on your own.

If not, you better keep on reading!

I’m not going to spend any more of your time teaching you about all those components and I certainly am not going to teach you how to design a program. That would take months and quite frankly, I can’t be bothered wasting all my time or yours.

What I WILL do, is list things that you can look at to make sure you are hitting all the necessary components of your fitness program.

BOOTCAMPS

Bootcamps are great for developing cardiovascular endurance and a basic level of muscular strength and muscular endurance. For anyone beginning a fitness program, this is a great place to start.

Bootcamps tend to have anywhere between 10-15 people per instructor and the support you get from your fellow bootcampers is unmatched. There really is nothing like being part of group of people who are all striving to reach the same goals.

If you are looking for a bootcamp in the New York City area then click here and check out our 21 Day Fat Loss bootcamp right now:

NYC 21 Day Fat Loss Bootcamp

SEMI-PRIVATE TRAINING

For those of you who have a basic level of fitness or want a slightly more individualized program but with the same type of support from your peers, then semi-private training is the way to go.

Semi-private training sessions tend to have anywhere between 2-4 people. People are grouped together based on goals and fitness levels. Because these groups are smaller than bootcamps, programs are more individualized and there is even more variety to the exercises.

Programs can be made even more challenging and effective because there is less people for the instructor to watch.

ONE-ON-ONE PERSONAL TRAINING

For those of you that don’t require a group atmosphere or those of you who want the utmost in individualized attention then this is the perfect option for you.

One-on-one personal training is all about YOU. The program is designed solely for YOU. The exercise are selected based on YOUR GOALS, YOUR FITNESS LEVEL, YOUR PREFERENCES, etc. Get the picture?

With personal training you don’t have to think about anyone other than yourself and your trainer pays attention to nobody but you.

You will have the MOST EFFECTIVE fitness program designed specifically for your goals and you will GET RESULTS THE FASTEST with this option.

If you are ready take your fitness program to the highest level possible or if you want to start a fitness program and what results and what it fast then click here to check out our one-on-one personal training program in the New York City area:

New York City Personal Training

So do you still wanna workout on your own?

Take charge and crush it,

Alex

P.S.

Sign up for our newsletter “COMMAND AND CONQUER.” In it we address everything from weight training, cardio, recovery, fat loss, etc and teach you how you can take command of your body and conquer your fitness goals.

Click here to sign up for our newsletter:

www.nobsfitnesssolutions.com/newsletter/

Having Trouble Deciding On A Fitness Program

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Figuring out what fitness program to be on in New York City?

Alright guys, I’m gonna break it down for you…

If you’re not in the fitness profession and you’re trying to figure out what type of fitness program you should be on because you either want to be healthier, look better, or perform better or all of the above (this is personally what I would suggest) then here goes.

Let me start off by saying that doing it by yourself is NOT AN OPTION.

How do I know this?

Well, if my own colleagues in the profession ask me to come up with programs for them personally or they ask me “What should I work out on,” then I can almost guarantee that if you’re not asking someone like me or trying to read a book on program design, then chances are it’s going to be even MORE DIFFICULT for you.

Next, know that exercise alone isn’t going to do it. You are going to need both NUTRITION AND EXERCISE if you really are serious about starting a fitness program.

Got it? Great!!!

Now that I got that out of the way, let’s talk about your options…

Basically what you have available to you are as follows:

Online personal training
Boot camps
Semi-private training
One-on-one personal training

Now as far as nutrition goes the options that you have are:

Group Nutrition Consulting
Hybrid Group Nutrition Consulting
Private Nutrition Consulting

Notice how I didn’t even mention joining a gym anywhere in there. BECAUSE joining a gym is just as bad as trying to do it yourself.

Why?…

The main goal of a gym is to generate revenue by selling memberships. They DO NOT CARE whether or not you get your results. If you want results then you have to spend some extra dough on personal training. But don’t hold that against them. Health clubs and gyms are like any other business.

Too bad their business model is all based on maximizing gym memberships. Once they get you to sign your contract it’s like that infomercial, “Just set it and forget it!”

How do I know this? Tell me…

When was the last time your gym called you to tell you that you haven’t been checking-in to their club? Better yet, when was the last time they asked you, “How can WE help YOU reach your goals?”

Let’s just say that I have a membership at a New York City gym outside of the one I work at and even though I haven’t been there in months, NOT ONE TIME did I get a call, email, or letter saying something to the lines of “We noticed that you have not been coming into our club, is there anything we can do to help you take advantage of your membership?” or something like that. ABSOLUTELY NADA!!!

So have I convinced you that joining a gym or health club may not be the best option for you right now?

Great!!!

I’m not saying that you shouldn’t ever join one but there is a time and place when you can. So if you are looking to start a fitness program then this is DEFINITELY NOT the best way.

Stay tuned for my upcoming posts where I describe all your options in more detail. I only decided to split it up like this because it would just be too long to read. So just let what I said marinate in your head a little bit, subscribe to this blog if you haven’t, and when I put up my future posts you’ll be notified. And you’ll learn about what your REAL FITNESS PROGRAM options are.

Until next time…

Take charge and crush it,

Alex

Good Nutrition- Top 4 Things It MUST Address

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Everyone strives to follow a sensible nutrition plan. If you are active or an athlete, chances are, you want to follow a great nutrition plan. Unfortunately, most people don’t really have a clue what it entails.

For some it means low-carbs and high protein (Atkins Diet), others, low fat (Ornish Diet), and there are those that think its moderate carbs, moderate protein, moderate fat (Zone Diet).

Then there are those REALLY STUPID ones that tell you to eliminate this or eliminate that, fast here, cleanse there, blah, blah, blah.

So before you decide to do this or do that, let me tell you 4 important things that ALL good nutrition programs must meet. And if your program or your “special” diet meets that, then by all means go for it.

If not, you better figure something else out my friend, cause chances are, not only are you NOT going to look the way you want, but you may even get yourself SICK, following it.

TOP 4 CRITERIA ALL GOOD NUTRITION PROGRAMS MEET
(taken from The Essentials of Sport and Exercise Nutrition)

Properly controls energy balance
Provides nutrient density
Achieves health, body composition, AND performance goals
Honest and outcome-based

Unfortunately, most of us, whether you’re a mother, a corporate executive, athlete, or student, fall short in 1 or more of these categories

Just because you look good doesn’t necessarily mean you’re healthy and just because you’re healthy doesn’t necessarily mean you look good or will perform well. What’s missing?

Some people may eat all the healthiest and cleanest food in the world, but if they eat too much of it, guess what?

Some people may eat just the right amounts, but if they are neglecting key nutrients, what then?

Some people say they eat clean and eat the right amounts, but they’re still overweight. How do you figure that?

I’m sure you’ve fallen into one or more of these categories in your lifetime. I know I have.

So take a look at the nutrition plan you are on and see how good it really is. If it’s not meeting those four criteria, it’s time to make some changes.

I guarantee this is not the typical NONSENSE you’ve heard and there’s definitely a NO MAGIC PILL approach about it. In the end it’s all about the RESULTS!!!

Until next time…

Take charge and crush it,

Alex

Top 5 Things You Need To Do Now To Guarantee You Don’t Fail At Your Fitness Goals

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My colleague and I were having a discussion about life in New York City, our careers, aspirations, yada, yada, yada. You know those typical checking-in talks you have with friends every now and again.

After about half an hour’s worth of yapping, we realized something…

“Being successful in life is the same as being successful with your fitness goals.”

If you’re asking how so, then let me tell you.

In order to accomplish your fitness goals, a few things need to happen:

You need to have a plan
In order for the plan to succeed, you need to be committed
In order to be committed, you have to take action
In order for action to take place, you have to know what to do
If you don’t know what to do, ASK FOR HELP

Here’s the problem when it comes to fitness though…

“Most people don’t HAVE A PLAN and even more don’t ASK FOR HELP.”

Some think they have a plan and know what to do, but what happens? Ultimately
they are unsuccessful.

Swallow your pride people!

If I told you that I’m not an architect but I’ll gladly build you a house what would you
say?

Better yet, if I told you that I’m not an accountant but I’ll gladly do your taxes, what then?

You’d probably say F#@% OFF!!!

So I ask you this…

“Do you want to lose weight and look lean and fit?”

Answer: OF COURSE!

Now I ask you…

“Are you a personal trainer or some sort of fitness professional?”

Answer: Uh…Nooo

Finally I ask…

“Then why do you think you can do it on your own?

Look guys, I’m all for people working out and exercising on their own. It’s what our bodies are meant to do.

But if you are looking to accomplish something specific, then you really need to get
help from someone who knows what they are doing. There’s a reason why we call it a fitness profession.

I’ve gone to school for this, gotten my Master’s, and have attended countless seminars just like many doctors, lawyers, accountants, engineers, etc. in their respective profession.

But for some reason when it comes to fitness, most people think they can do it on their own. Hate to break to you, but for most of you that’s not going to happen.

There’s a reason over half of the population is overweight and over 30 percent are obese.

So if you’re looking to get fit. If you want to lose 15 pounds and get that summer body. If you want to be leaner. Don’t be afraid to ask for the help of a personal trainer or fitness professional.

A Personal Trainer or Fitness Professional will be able to:

Design a proper program (PLAN) to reach your goals
Ensure that you are held accountable (COMMITMENT)
Guide you on the proper weight training, cardiovascular exercises, and nutrition (ACTIONS) you should be following
Provide a support system (KNOWLEDGE) so that you can easily integrate this into your lifestyle

Just take a look at people who have been successful in accomplishing their fitness goals:

www.nobsfitnesssolutions.com/success-stories

If you want help and don’t know where to ask for it then go here:

www.nobsfitnesssolutions.com/free-consult

Take charge and crush it,

Alex

P.S.

If you think you can do it on your own but wouldn’t mind a few fitness tips to guarantee success, then sign up for our COMMAND AND CONQUER newsletter by clicking on the link below:

www.nobsfitnesssolutions.com/newsletter/

There’s always something to learn!!

New Year’s Fitness Resolution Accomplished!!!

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I am one very excited person today! Why…do you ask?

Well the reason I am so excited is because I have officially accomplished all my New Year’s fitness resolutions as of today.
[Read more...]

The Most Important Aspect of Fitness

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I’m constantly being asked for advice when it comes to fitness. Recently, however, someone came up to me and asked me, “If you had to focus on just one aspect to get the most results what would it be?” [Read more...]

Vanilla Spice Oatmeal

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Vanilla Spice Oatmeal

Ingredients

3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

vanilla-spice-oatmeal-nutritional-info

Strawberry and Mozzarella Salad

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Strawberry & Mozzarella Salad

2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
1 8-ounce container of strawberries, hulled and sliced
3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

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