We’re experimenting with our new Bamboo Bar and a quick word on breathing to release tight muscles!
We’re experimenting with our new Bamboo Bar and a quick word on breathing to release tight muscles!
Do you love what you see here but you live too far away or can’t afford training?
Virtual training is now available!
If you’ve read my testimonials, you know people are getting great results working with my company. People have reduced pain, increased sports performance, lost fat, built muscle and become healthier people!
What Do you get?
-My expert advice any time you want via email
-3 strength workouts a week that are progressive and specified to you
-Nutrition advice and programming
What’s the investment?
That means if you traded a daily starbucks, you could have more energy, a healthier body, increased vitality and become a healthier you!
How do I get started?
Comment or Email firstname.lastname@example.org today and we can start working on a healthier you 🙂
I have been fortunate enough to encounter some incredible people in my lifetime. Though I work with many professionals, there are a few that really stand out in my mind as being both skilled at what they do an incredible individuals with high moral integrity and a genuine care for people. If you’re searching for a professional, I would highly recommend the following
If you’re looking for a great community of fun, fitness obsessed and 95% female, this is your studio! Jen is an off-the wall fantastic instructor with a contagious amount of energy that will leave you feeling refreshed and motivated. She also offers corporate wellness programs where she will come out to the site and visit, promoting a great ROI for your business and motivation/happiness to your employees. Her group rates are extremely affordable and the return is priceless!
Stiles Chiropractic, PC
Dr. Paul Stiles and Dr. Bob Stiles
Dr. Paul is a second generation chiropractor who has taken over the long-standing clinic that his father, Dr. Bob Stiles started several decades ago. The office has a long-standing reputation for outstanding care and they deliver. The Stiles team are experts at correcting major dysfunction and the results I’ve seen in my athletes has been phenomenal. I have seen them deal with and help correct Crippling, debilitating back pain, neck pain, shoulder pain and more. Dr. Paul is a one-of-a-kind guy who makes you feel welcome and comfortable before ever adjusting the body.
I recommend Stiles Chiropractic for major dysfunction and debilitating pain. If you have seen a handful of “experts” without any relief for your condition, these are the guys you want to see.
Their office # is 248-349-5170
Dr. Pat Chelenyak
Dr. Pat and her associate, Dr. Will are exceptional at adjusting and manipulating the spine. Their approach is soft-touch and accuracy. Dr. Pat is the first chiropractor I have ever allowed to touch my neck and I have to say that the results have been incredible. Her office’s stile is not based on appointment times, as are most traditional offices. You simply come in during one of her open business times and she’ll adjust you and send you on your way. The whole visit takes about 15 minutes and is EXTREMELY affordable. Dr. Pat’s office regularly runs discounted specials so I recommend giving their office a call and asking.
I recommend this office if you are suffering from minor dysfunction or are interested in regular, continuing chiropractic care for their quality care, affordability and ease of access. I also recommend them for their soft-touch approach, especially for those who, like I, have been nervous to have someone adjust their spine.
Their office # is 248-380-9444
Tri-Covery Massage and Fitness
Jeff Kong, MT
Massage therapist are a tricky profession to judge accurately. Being a massage therapist myself, I am EXTREMELY frugal when it comes to naming a massage therapist as being “good”. Anyone can rub your back and help you feel relaxed, few can improve your body’s function for lasting change. That’s what Jeff and his crew do at Tri-Covery. Jeff and his crew are experts in their field who accelerate both as individuals and in their profession. Jeff was a personal trainer for around 10 years before he started tri-covery and he uses his functional knowledge of the human body to restore your body’s balance. He’s an expert in several modalities including the esteemed Fascial Stretching Technique. If you’re a triathlete or you run, bike, swim, golf, wrestle, weight lift, CROSSFIT, you NEED to see Jeff and his crew.
Phone #: (248) 880-0162
The Inner Circle
If you thought you’ve experienced “golf lessons” that haven’t improved your game, you’ve been missing what Chad has to offer. He approaches golf coaching from an entirely different level by helping the athlete to wrap his mind around every aspect of the sport. He understands the sport must be approached from a mental, physical, nutritional and balanced perspective that creates a competitive and balanced athlete who’s capable of dealing with high-pressure situations. You will understand why he’s nationally respected after one session as he shifts your perspective on the sport and on life. I’ve personally seen Chad’s golfers accelerate and several of the people he works with have handicaps in the low 70s.
Well Fit Life
Nate Furlong and Associates
AHHAAHAHAHAHA. I put myself in here :-D. Let me just say that over the past year, I have been working with personal trainers in several different venues to find the best of each profession. I’m now fortunate to have incorporated two other trainers on staff who are exceptional. Take a moment to read my testimonials page and you will find similar results across the board. We accelerate at PILATES, PERSONAL TRAINING, GROUP TRAINING, OLYMPIC LIFT TRAINING and NUTRITION. If you’ve had a physical issue that no one’s been able to help, we may be able to.
Better Health stores and I have once again joined forces to present you with an hour of exploration in the Paleo Diet! This is the diet that’s totally changed everything about the way I train. I have yet to see someone fully commit to the Paleo Diet without seeing incredible results. Come join at one of two stores this March!
Well, that time is upon us once again where the world goes fitness crazy, health food flies off the shelves and sporting goods stores have a hay-day. New Years is upon us! I remember when I worked in a corporate setting, we used to “joke” about how the gym would be packed January through March and empty April 1st..
All joking aside, every moment you spend working on your health is a positive in the overall span of your life so if you’ve made a commitment to fitness in the past and have since failed, TAKE HEART! The time you spent focused on it will have benefited your overall life!
So as we come in to this new year, I would like to give you some tips to aid in your success, and to help make 2014 the healthiest, fittest year yet!
HEALTHY TIP #1: Write Down Your Goals and Be SPECIFIC
Don’t let yourself get away with vague things like, “I want to lose weight” or “I want to get rid of this chicken wing”. Really get down to the nitty-gritty and give yourself a time-line!
For example, if you say, “I want to lose weight”, ask yourself “How many pounds?” then ask yourself, “Is that realistic”? then ask yourself, “How long do I Think this will take”? (Healthy weight loss is 1 to 2 pounds a week). Set short-term goals (5-10 pound increments) and long-term goals and set up rewards that aren’t food along the way.
HEALTHY TIP #2: Pick One or Two Elements of Your Life to Change and Master Them
The biggest way to set yourself up for failure is to overcommit to a drastic change that you have to beat yourself up to follow. Now, there are a very few people who can make a complete life change in a moment but I have found those people are already millionaires so unless you’re a millionaire, take it slow! For example, commit to making it to the gym 5 days a week for an hour. During that time, you do some form of workout, but your commitment is just to get your butt there. Do this with sleep, exercise, diet, etc.
HEALTHY TIP #3: Get More Protein
Though I’ve tried to fight being a meat-head, I have to say that I consistently find protein to be one of the most beneficial elements of your diet to aid in fat loss and muscle gain. I have used my own body as a lab rat and found that if I want to gain mass, I shoot for 2 grams per pound of lean body mass. If I want to lean out, I shoot for 1.6 grams per kilogram of body weight. A fat loss person may want to shoot for 1.5 grams per pound of body weight by finding their weight, then their body fat percentage. Calculate what percent of your weight is fat. The other portion of your mass is lean body mass. Multiply this number by 1.5 and aim for it every day.
HEALTHY TIP #4: Get More Veggies
I don’t care if you like them, if you want to succeed, suck it up. Seriously, it’s that easy. I know of many, many people who have had “diseases” cured, lost weight, increased energy and mood, etc. simply by upping veggie intake. If you hate veggies, start juicing. No excuses. Veggies with every meal.
HEALTHY TIP #5: Pick Up a New Active Hobby
Play is the best form of exercise. The less you are inactive, the more you are active, the greater your chances to be physically fit. Besides, nothing is a greater motivator than seeing your gym work pay off in your physical activity. Can you skate faster? Jump higher? Crochet quicker? Whatever it is, incorporate fun in to your life.
Here’s to a happier, healthier, better, more well, fitter life in 2014!!
Hamstrings can be difficult to relax unless you stretch the entire leg. Using this 3d hamstring stretch, you will be able to reach all three muscles of the hamstring including the muscles around your hips and legs.
If you’re a woman who wants to get super fit and is worried about getting too bulky or losing body fat in places you’d like to keep it, look no further. In my opinion, many women have a more difficult time getting fit than men because they want to maintain body fat in certain areas and lose it in others while guys just shred everything.
Crossfit is no magic exercise combination. It is simply an explosive, all-body program that focuses on strength/interval training to achieve fitness and fat loss. Most likely, it probably also causes a greater boost in hormones that build muscle and retain womanly body fat while keeping muscle-eating stress hormone relatively low.
In short, I have seen women who embrace this style of exercise keep more of their desired shape without getting bulky.
This video features a handful of women who have been crossfitting for 1 to 3 years: This is the style of training I do and I am gearing up to launch a Crossfit affiliate site within the first three months of 2013.
While I love the idea of getting all my nutrients from natural sources, I have come to believe that our food is so nutrient-deficient (watch the movie food, inc) that worthwhile supplements should be considered for optimal health…that is, until I buy a farm! Those who are actively working out should specifically consider the gaps in their nutrition because of the increased demand on their bodies. Store bought food is often lacking in nutritional content because of the soil it was grown in, early picking, poor shipping quality, etc. Alpha Lipoic Acid is a well studied supplement I have grown to love and feel we should consider.
Alpha Lipoic Acid (ALA) stands out above many supplements in its ability to promote health, energy and body composition by being a powerful anti-oxidant. In other words, damage to the cells is thought to be responsible for some cancers, aging effects, and injuries and ALA helps stop these really effectively. Unlike some, ALA is capable of being dissolved in both fat and water which means it can get to every part of the cell!
R-form Alpha Lipoic Acid is also an anti-inflammatory with studies showing its many benefits for cell sugar absorption, nerve damage, and detoxifying the body of metals. It’s important to note that R-form is the naturally occurring and more effective while S-form is synthetic. Bottles that don’t specify R or S are often a blend of both.
Other studies are showing ALA benefits weight loss. A 2011 study published in the “American Journal of Medicine” showed that obese people taking 1800 mg a day lost significantly more weight than a placebo group. Another 2010 study showed an eight to nine percent body weight drop in participants taking 800 mg over four months!
Increase drive of sugar to your cells (less of your food gets stored as fat),more fuel for your muscles, decreases in oxidative stress and aging, decrease in inflammation and weight loss all have me convinced that ALA is a must-have for fitness. I don’t like to play games with quality so I get mine from a pharmaceutical grade source like Douglas Labs or Thorne. Check back on wednesday for a link to Douglas Labs R-form ALA.
American Journal of Medicine; Effects of Alpha-Lipoic Acid on Body Weight in obese subjects
E.H. Koh, et al; 2011
Current Pharmaceutical Design; Alpha Lipoic Acid Supplementation: A Tool for Obesity Theraoy; M.G Carbonelli, et al.;2010
“Lipoic acid improves nerve blood flow, reduces oxidative stress, and improves distal nerve conduction in experimental diabetic neuropathy,” Nagamatsu, M., et al., Diabetes Care, 18(8) (August 1995): 1160-67
If we pay 50 to 100 dollars an hour for a fitness professional’s time, we expect to get premium service and top-notch advice from a knowledgeable personal trainer. Unfortunately, it can be hard to figure out which trainers know their stuff and the consequences of picking a bad one could hurt more than your pocket book! I want to give you some insider’s ammunition to decoding the quality of your would-be trainer. If you take the time to ask a few probing questions, you will be set up for nearly guaranteed success.
1. Ask for a track record
Any personal trainer who has been good at what she does for any length of time will be able to give you success stories. If she stumbles, ask for at least three client sexes, ages, results, road blocks and what they did to get their client to the goal. Trainers without success are still trying to figure out what works.
2. Nutrition, nutrition, nutrition
I can not stress enough how vital nutrition is to achieving your goals. Trainers are not nutritionists but he should have a major emphasis on nutrition. In my opinion, the recommendation to cut out all fats means you have a novice on your hands. Studies repeatedly show that a diet high in good fats yield healthier people. He should ask for a three day food log and put you on a path to healthy habits.
3. Talk about goals before finances
Does your trainer make recommendations based on your goals or your bank account? A potential client once asked me how much training he should buy and jokingly followed up with, “as much as I can afford, right?” I responded with, “not necessarily, let me sit down with you and do some assessments so I can make a better recommendation”. A trainer shouldn’t be expected to give away the knowledge he uses to make a living but look for one who has your best interest in mind.
4. Form check!
All of us have issues with our exercise form. He should be teaching you ow to activate your back, chest, butt, abs, arms, etc. If he doesn’t correct your form, does he comment about it by saying, “Good form!” If not, move on.
5. Is he fit?
This one is based on your mentality. If you are highly motivated, you may not need to pay much attention here. I know a handful of trainers who are great, though terribly out of shape. More than half of anyone’s fitness battle is mental and having a fit trainer can help give you a positive healthy image to strive for. It may not matter much to you now but four months from now if you’re hitting a plateau and dragging yourself in to the gym, you may need that extra push.
6. Are your sessions always different?
Our bodies need time to adapt to exercise. That’s how we get stronger and use more fat. Of you train at least two times a week and every session has completely different exercises, your progress will be slow.
7. Trainer basher
Though we heartily disagree on certain topics, a trainer who constantly tears down other health professionals will limit themselves and you. They will drag you down mentally and limit their knowledge to what they already know. Get an open-minded trainer who respectfully disagrees with people.
8. Ask for their most difficult client’s story
Find out how your trainer deals with challenging situations. It’s better to have an established relationship with a trainer who knows how to figure out a solution that to need to switch trainers later on.
What’s your trainer experience?