Summer is here and many of you want to get lean bodies that look amazing in your swimsuit. Here is a tip I learned from a Charles Poliquin blog post: Get eight hours of sleep and try to go to bed at the same time every night.
This will regulate your hormones and neurotransmitters influencing fat storage and energy usage in your body! Oh and of course, everyone loves getting more sleep. So get to bed early people!!!
Read the full article here…
Here is the first paragraph:
Get enough sleep to lose weight for summer—you’ll improve cardiovascular health too! Getting adequate rest every night is one of the simplest and most dramatic ways to improve body composition quickly. If you make one change to get lean for summer, make it a habit to get at least 8 hours of sleep every night by establishing a consistent sleep schedule. I guarantee that with adequate rest you will improve body composition and just feel all around better.
To check out the full article click here…
Until next time, it’s more than personal training, it’s NewportFit4Life.com
Written by phil, May 23rd, 2012
Filed under: Orange County personal trainer,Uncategorized,burn fat,fat burning,fat loss,health,healthy eating,motivation,nutrition,personal training,sleep,strength training,weight loss,work out | No Comments »
The Challenge…
While at the CHEK Institute last weekend I was confronted yet again with the importance of nutrition and the role that it plays in our goals of dropping body fat. Since becoming a personal trainer so many of my clients have struggled with this over the years so I’m going to make it REALLY simple. I’m reducing all of our diets…yes, I am doing this as well…to the bare minimum – To the macro and mirco-nutrients that we need to survive and operate at our peak level, and nothing else. Paul Chek talks about the 3 choices we always make: the optimal, the suboptimal, and the indifferent.
-The optimal always produces the best outcome for everyone involved.
-Suboptimal often produce what we want, but create friction in relationships with others. They cause pain, but they are still useful choices because they produce life experience, which is necessary if we are to evolve.
-The indifferent choice is choosing to do nothing. It is almost always the worst decision we can make because it halts our own self evolution.
So for the month of June I am choosing to only eat meats, eggs, above ground vegetables, olive oil, coconut oil & avocado. Organic is preferred and HIGHLY recommended. Veggies served raw are also HIGHLY recommended (although I’m sure I’ll cook some as well).
The results you will experience will be greater than you expected. How you feel and the energy you will have will be off the charts. What we are doing is eliminating all of the common food allergies and detoxifying our bodies by focusing on what it REALLY needs and not filling our bodies with things that harm it. No gluten. No grain. No soy. No dairy. No caffeine. No alcohol. No corn.
Just try it…
If you’ve been struggling with getting rid of fat, it’s probably because your way isn’t working. It’s time to try my way. What’s the worst that could happen??
I challenge everyone reading this blog to participate with me and see how great your body can look AND feel in just 30 days. But I’m guessing that after the 30 days are up you will want to continue to eat this way because of what great strides you have made in your health. If you want to eat any of the “banned substances” after 30 (or more) days then we’ll reintroduce ONE AT A TIME to see if you are intolerant to it AS WELL AS show you how your body reacts to it. Right now you can’t tell how it reacts because it’s been desensitized over the years.
Your gut wall will be in better shape making food more digestable by the body. You won’t experience dips in your energy (like after lunch) as often. Your sense of smell and taste could even improve!
The two other things that are necessary that I’ve preached since day one is:
1. Drink 1/2 your bodyweight in ounces of water per day! (So if you’re 150lbs you drink 75oz/day. (More on days you work out) )
2. Be in bed AND ASLEEP by 10:30pm. NO EXCEPTIONS, ALLISON & SHIREESH! (and me!!)
Please pass this blog along to anyone who you think would want to join us…
Let’s all get lean, healthy and strong this month and let’s do it together!!!
Phil Gephart PICP, CHEK
Written by phil, May 30th, 2011
Filed under: County,Orange,Orange County personal trainer,Uncategorized,abs,aerobic exercise,appetite,appetite suppression,burn fat,exercise,fat burning,fat loss,fitness,golf,health,healthy eating,hunger,increase metabolism,motivation,nutrition,personal,personal training,pilates,resting metabolic rate,sleep,strength training,trainer,weight loss,work out,yoga | No Comments »
The magic potion for losing that excess body fat is all around you! If you eat right and exercise at the intensity, frequency and duration proper for you, but still can’t get rid of a little paunch here and there, you’re probably just not drinking enough water. Most people do not drink enough water and most people are carrying around a few more pounds than they would if they drank enough water throughout the day.
One recent finding that caffeine increases the body’s fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate the body. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn’t doing your heart any favors, either. It’s already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It’s a big bully that pushes your friend water out of your system. Not to mention it affects cortisol levels which, when elevated, can lead to excess belly fat!
Eight glasses a day? Are you kidding?! It really isn’t that much. I personally challenged myself to carry around a water bottle to class, to work, etc, and it was not difficult to drink 5 12-ounce water bottles in the day. This is okay if you’re 120lbs. Why?? Because as a general rule of thumb you NEED TO drink half of your bodyweight in ounces of water per day.
Yes, that much.
So if you weigh 150lbs, you should be drinking 75oz per day. 200lbs – 100 oz. You get the idea. You also need to increase your intake if you live in a hot climate and/or on days you exercise.
When you drink enough water throughout the day, you will very quickly notice a decrease in your appetite. If you are serious about becoming leaner and healthier, drinking water is an absolute must.
And don’t drink out of plastic. I know I know, It’s easy to grab a bottle and go…but DON’T DO IT! Invest in a metal or glass water bottle to keep at your desk, with you in the car, or wherever you spend your time during the day.
Written by phil, February 03rd, 2011
Filed under: Orange County personal trainer,Uncategorized,exercise,fat loss,fitness,health,healthy eating,increase metabolism,motivation,nutrition,personal training,trainer,weight loss | No Comments »
About 2 hours ago I was reminded of the story of David & Goliath. No, this isn’t going to be a religion class at all, but a great story on motivation; er, uh..at least I thought it was. Many of you know the story of David & Goliath-this little teenage boy defeats in battle, and kills, an older, experienced soldier who is almost ten feet tall. Nowadays they use the moniker in sports a lot to describe a contest between two supposedly uneven opponents, “a real ‘David & Goliath’ matchup”.
Anyway, the story goes that once Goliath started to attack David, David quickly started running at Goliath.
Quickly.
This was just a kid. And don’t forget that he didn’t even have a sword, spear or M-16 machine gun. But he quickly started running at this man who was literally twice his size! The kid was fearless. He saw Goliath as just an obstacle in the way of himself and his goal. He did not hesitate. He simply made it his immediate attention & purpose to defeat Goliath.
Many of us have a “Goliath” in our lives. It could be a friend who brings us down or someone standing in the way of our dreams. Many of times our “Goliath” is the journey to a better, healthier version of ourselves.
We want it. We can see it off in the distance. But we don’t choose to QUICKLY run to it. We don’t make an immediate decision that it is NOT GOING TO STAND IN OUR WAY.
Decide…RIGHT NOW…that the BIG, UGLY dude standing in your way is NOT going to stop you from reaching your goal. Make the decision RIGHT NOW to get off your butt and get in shape. To start eating right, to join a gym, to lift weights, to taking up yoga, to ride your bike to work…there’s a million things you can do that will get you to your fitness goals…and I’m only here to help you.
In the meantime, stay Fit4Life
