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What I’m Reading Wednesday: Get in a Quickie… Workout

How is it already August? You know you should squeeze in a workout, but it’s beautiful outside and we all know… winter is coming.

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Credit: Pixbay

So dominate these efficient routines, enjoy the sun and avoid all white walkers & stone men!

Don’t you just love that immobilizing, clenching feeling you get when your abs are sore and you sneeze? No? Hmmm… well, then maybe you should avoid this workout. This circuit is also wonderful if you are in a super busy gym as well, bc it only requires one piece of equipment and limited space.
Med Ball Workout (5 MOVES TO A 6 PACK!) – Jeff Cavaliere with Athlean-X.com
Got a big day coming up… and you need to look jacked? Check out this program. The theory behind this routine is the same one I use for my brides. ***SPOILER*** I have some big things coming up in the fall for those fiances, so if you know anyone that needs to look diesel in a dress or smokin’ in suit… tell them to keep an eye out for me!
Tip: A Circuit Workout for Fat Loss & Muscle Retention– Eric Bach with T-nation.com
Only have 30 mins? Perfect! You can still get in an amazing workout. This exercise series was developed by one of my favorite fitness gurus Tony Gentilcore. Essentially it’s heavy deadlifts, followed by squats, push ups, kettlebell swings, rows, and farmer’s carries. Go crush it!

 

What I’m Reading Wednesday: Power of Ten

I leave for my epic road trip out west and back in ten days. Although I’m not really paying attention to days any more… it’s more like hours and how much I can cram into them. Needless to say, this count down is on my mind. So today we’re focusing on lists of ten or facts about ten.
The top 10 fasting myths debunked. This article is a bit denser, but definitely helpful if you have questions about fasting. Berkhan states the myth, the truth, and the origin of each point.
Top Ten Fasting Myths Debunked– Martin Berkhan from Leangains.com
Then the ten habits of healthy lifters written by industry experts. Some of my favorites include: walking, preparing the night before, becoming a neat freak, and tracking sleep. Check them all out below:
10 Daily Habits of Healthy Lifters – Tnation.com
When let our heads sink forward, it add 8-10lbs of pressure to our necks. Yea, not fun. You might even say it’s a pain in the neck (!!!). But with desk jobs, phones, and long commutes, it can be challenging to hold our noggins back. Check out the article below for some tips on to keep your head held high.
Tip: The Forward Head Posture Fix – Tessa Gurley with Tnation.com

What I’m Reading err Friday: PWGs aka “Pre-Wedding Guns”

My computer crapped out on me this week. So I’m feeling a bit “Day late and a dollar short”. But now I have this fancy new laptop… so let’s rock and roll. Two weekends ago, I celebrated the 4th wedding (BOOM Tep and Nick) on my roster for this year and am gearing up for the 5th one next weekend (so pumped Heather and Jon!!). Needless to say… I’ve got matrimonial bells ringing in my ears. And of course, workouts that will make you look phenomenal in a dress. Here goes…

 

Jeff Cavaliere always delivers excellent workout routines and advice. In this video, he focuses on triceps aka the back/bottom of your arm. If you plan on raising the roof at your reception, you’ll want to work on these muscles.

Bodyweight Triceps Workout (SORE IN 6 MINUTES!)– Jeff Cavaliere with Athlean-X.com

 

Can’t forget the biceps! In this article, 10 fitness experts weigh in on their favorite routines for better biceps. My personal favorite? Chin Ups.

The 10 Best Biceps Training Tips– T-nation.com

 

Last, but not least. The shoulders. If you want that nice, round, capped look… you’ll want to make sure to give your shoulders some love. This article is great at touching on the three parts of the shoulder and even includes a workout at the bottom.

8 Insider Tips To Build Your Ultimate Shoulders!– Christian King with Bodybuilding.com

What I’m Reading Wednesday: ABSolutely Ready for the Summer

 

Do you want a visible 6-pack or flat abs? While it takes a lot of ***consistent*** work, it is possible. Just make sure you’re not spinning your wheels with endless hours of cardio or doing hundreds of crunches a day.

 

Should you plank more? Do more cardio?  Train your abs everyday? There are many confusing facts about core training. This article helps clear some up. My own 2 cents:

  • Planks do a have a lot of benefits, but if you can hold it for over 60 secs… you’re not squeezing hard enough or it’s time to master a new exercise
  • I am a big fan of fish oil, but not necessarily the other supplements they recommend

8 Inconvenient Truths About Ab Training – TC Luoma on T-nation.com

 

Diet is extremely important to see any definition in your core. Here are some simple foods to keep on hand to make it easier:

  • Rice veggies (veggies in general, but these mix better with other foods)
  • Hot sauces (also mustard, spices, salsa, soy sauce and lemon juice) = low calorie & big flavor
  • Frozen bananas (mainly to replace ice cream)
  • Quality protein powder (I personally use MTS Machine Whey Protein… mint or peanut butter cookies and cream flavors)

Tip: 4 Convenient Foods You Should Be Eating – Chris Shugart on T-nation.com

 

 

Mind muscles connection (you know… actually the using the muscle you’re trying to engage) is also important.  Here is a simple trick to improve your communication to your abs. I wonder if it’s called beach body because the ocean can actually help you squeeze your abs better?

Your BEST Abs Contraction Ever (PERIOD!!) – Jeff Cavaliere on AthleanX.com

 

 

What I’m Reading Wednesday: Vacation Edition

I hope you had a wonderful Memorial Day weekend. We have officially entered the unofficial start to summer and if you plan on traveling, here are some great articles and tips.

Don’t want to hunt down the local gym? Just want to be outside? Or to mix your routine? Track down the local stadium and try these bleacher workouts.
The Bleacher Workout That Will Torch Your Legs And Lungs – Laura Williams on Bodybuilding.com
You can pump out push up, planks, squats and lunges easily when you’re away from home. But the back muscles can be challenging to work when you’re on vacation and don’t have access to a gym. Luckily you can still do chin ups, as long as you have some towels and door.
Tip: Do Pull-Ups Anywhere Like This – Drew Murphy on T-nation.com
Traveling can be tough on your body. Cramped car or airplane seats, lugging around over-sized bags, and sleeping in a different bed will leave you feeling out of sorts. Some simple moves can help hit the reset button. Check some out below.
Tip: Feel Better and Move Better in 3 Minutes – Dean Graddon on T-nation.com

What I’m Reading Wednesday: Diet “Hacks”

I’m firmly believe the best way to:
– Lose weight,
– Get toned,
– Stay fit,
– Build muscle,
– Improve athleticism,
– And be awesome,
Is to be patient and consistent (not perfect) with your nutrition. But, sometimes we could use a little boost/hack/check-in. Here are some tips that could help…
Rumor Fact: It takes 20-25 mins for our stomach to register that it is full. Which is why wolfing down your food isn’t the best idea. That, and despite our stomach/intestines having fancy acid… they don’t actually have teeth.
Slow down. 
Even time yourself. 
Lose Fat with a Timer – Chris Shugart with T-nation.com
I’m partial to this article because the research was done at Cornell (in my hood). The study states that watching yourself in a mirror while eating will help you to make healthier choices. Creepy in public, but maybe could work at home? I’m not a fan of the “shaming” potential to this drill, but it could work for some folks.
Tip: An Awkward Way to Get Ripped – Chris Shugart with T-nation.com
This article could be frustrating if you believe your diet is excellent, but it is important to read.  Tracking every morsel and sip, even if it’s not exact, is an eye-opening experience.  Even a measly 250 calories (that’s 5.5 Oreos) everyday can add half a pound a week to the scale.  If weight lose is a priority, be cautious of those “little bites” or “sips” .
What To Do When You Eat Healthy But Can’t Lose Weight– Nia Shanks with NiaShanks.com

What I’m Reading Wednesday: Get Your Mind Right

I’m still on vacation and eager to soak up more rays before returning home, so this post will be quick and to the point.

 

When trying to make a lifestyle or diet change, you may try to “stop” or “avoid” certain activities.  This will only make you think about doing them more (check out the White Polar Bear Theory).  Instead, aim to begin good habits.  Check out the chart below:

Add vs. Avoid– Precision Nutrition

 

Stress has a huge impact on your life.  While a positive mindset can’t fix all the problems in the world, it can help you live a happier and healthier life.  As mentioned at the bottom of the article “the wolf you feed is the wolf that wins”.

Change Your Thoughts To Crush Your Goals– Shane Trotter with BreakMuscle.com

 

This one is about setting yourself up for success through your environment.  Eliminate distracting obstacles and making it easier to pick the healthier choice will be less taxing on your brain and will power.

Change Your Environment for Easy Fat Loss– Leslie Hooper from HooperFit.com

What I’m Reading Wednesday: Ain’t Nobody Got Time for That

Short on time? You and the rest of the 7.5 billion people on the planet. Good news, my post on Friday should help, until then… check out these quick fixes.
One of the best ways to build a burning desire to stab yourself in the eye lose weight is by counting calories. Unfortunately it’s boring, time-consuming, and “easy to forget” some of the cake/chocolate/ice cream calories.
Credit: Mememaker.com
What’s a good alternative?
Take a picture before eat meal or snack. You’ll have an accurate account of what you’ve been eating. Better yet, if you make it an Instagram account, it will help you to be more thoughtful and accountable (knowing others might be watching). Read more info here:
Tip: A New Kind of Food Log – Chris Shugart on T-nation.com
Have 20 mins or less to workout? Not a problem. You can accomplish a lot in that time. Focus on the B’s and H’s:
  • Breathless,
  • Burning,
  • Heat,
  • Heavy.

Check it out…

Know the B’s and the H’s– Dr. Jade Teta with T-nation.com

 

 

Speaking of workouts, if you’re looking for the biggest bang for your buck… don’t waste your time on body part splits (Arm/Back/Chest/Leg Day, etc). This is an advanced method for body builders that have been grinding for years. Unless you enjoy dedicating a part-time job’s worth of effort to your lifting, check out these other routines:

Body-Part Splits Are Dead– Andy Van Grinsven with T-nation.com

What I’m Reading Wednesday: Shakes, Sugar, and Bullsh!t… Oh My!

With about half of my Precision Nutrition certification complete, it’s safe to say I have food on the brain (shocking).  This week is about making a great meal-to-go, ending a sugar myth, and explaining why nutrition advice is wicked confusing.

Shakes are a quick, easy, and refreshing way to add:

  • vitamins,
  • minerals,
  • proteins,
  • healthy fats and carbs

Into your daily routine.  Having a store-bought one maybe seem more convenient, but you’re going to get a lot more (sugar) or less (vitamins) than you anticipated.  Instead, spend the extra 5-10 minutes to make your own.

Super Shake Creation Infographic– Precisionnutrition.com

Sugar, in moderation, is ok.  Too much sugar can lead to weight gain.  It doesn’t really matter if it’s table sugar (sucrose) or high fructose corn sugar.

But please keep eating fruit; it’s low calorie, has lots of good stuff in it (those vitamins and minerals) and tastes delicious.

Is HFCS High Fructose Corn Syrup Worse Than Sugar?– Examine.com

And finally the BS.  If you’re struggling with diets, understanding new nutritional research you saw on TV or just sick of gimmicky marketing… there’s a good reason why.  Nutrition science is still in it’s infancy phase and new information is be processed and discovered everyday.  Even then, it’s difficult to isolate specific causes and regardless, it might not apply to you at all.  But there are people that will still try to make money off of you. Check it out:

Why Nutrition Science is So Confusing – Precisionnutrition.com

If you have any nutrition questions, or there is anything I can clear up for you… I’d love to hear from you!  Check out my Contact Meg page.