The issue usually is not the amount of sleep as measured in time, but the quality of sleep that you have, and this goes back to your habits and rituals if you will tha your have established over your lifetime. There is usually no preparation for sleep time, and if you are over the age of 10 years old you have not had a ritual for sleep time that has worked to help you sleep in over 20-30 plus years, but even with that said we still fought the idea of going to sleep “early” before 9 pm. I remember when I was around 8-9 years old and it was the beginning of the school year and the time had not changed and it was still light at my bedtime( 6pm) and I literally had a temper tantrum in the bed kicking and crying because I could hear the other neighborhood kids playing outside and here I was being put to bed like a baby.
What are the known and some not commonly known benefits of strong Core muscles?
When we see someone with a six pack we automatically associate that with a strength, and while improving the tone and the look of the muscles has its benefits, you can’t ignore that the function of the core muscles is to stabilize the center of the body during movement.
Some of the benefits of a having strong core muscles are:
You are well on your way to hitting the 30 lb weight loss goal you set for yourself on January 1st 2019. You are 1 month and 15 days into your training and nutrition regimen, and you are 10 lbs down (that breaks down to about 1 lb -1.5 lb per week).
Here are the Atlas Pro Training’s top 3 options to help you lose that last 20 lb over the next 12 weeks so you can be ready for the summer by early May 2019!
1) Intermittent Fasting -
This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast.
One of the most popular versions is the 16/8 method where you fast for the first 16 hours of the day, then you eat during the last 8 hours of the day consuming 1-2 meals.
Reduces insulin resistance - which is key in helping manage certain metabolic issues
May improve Heart health
May improve brain function and health
May interfere with Mood (for the first few days or weeks)
May interfere with social eating
Digestive issues - Constipation due to limited fluid consumption
This is a true trial and error and behavioral modification method
2) Increase Workload/Intensity -
This is tried and true way to increasing your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine. The key in any exercise plan is have some variety and different variations of physical activity that match your goals and your personality. For example, some people like to lift weights and hate cardio (that’s me :-)) and vice versa. For example, you could increase your workload, ie., distance of running, increasing the weight that you lift, increasing the amount of reps, etc. You can also add or increase a different type of physical activity to your training program, ie., add more running/ walking/ sprinting to your training program, reduce your rest times between sets to less than 30 sec. (This adds a “cardio” element to your weight lifting session , which can help you increase your energy expenditure leading to more fat loss). You can incorporate a weightlifting circuit in your daily training program. Doing so will improve strength level and allows you to gain more lean muscle. This action will increase your metabolic rate and your increased energy expenditure will lead to fat loss.
This method increases your physical activity
Adds variety to your training routine
Can help create balance within your training program
Adds time to your training session
This training method works best when it is combined with a diet and or nutrition plan
Requires additional effort to track results
3) Track & Count Macros along with Body composition Testing analysis
This is a more holistic way of planning out your weightloss program, and in my opinion, this should be the first method you should try to lose unwanted fat.
Tracking and counting your macronutrients (i.e. Fats(9 calories per gram), Protein(4 calories per gram), Carbohydrates(4 calories per gram), can take the guesswork out of planning your meals in regards to calculating an accurate caloric balance that fits your lifestyle and or training program.
Body Composition testing and analysis - This is an essential element to reach your fat loss goals. When combined with tracking your macros, these tools can help you create a nutrition program that fits your lifestyle, health, and fitness goals. Body Composition testing gives you hard, accurate numbers that will allow the necessary adjustments to your health and fitness plan. This helps you see your total fat loss not just your weight loss
This method is accurate
With the assistance of a Professional you can help hold you accountable to your goals
This method can be applied to everyone
This a labor intensive method and requires your full attention
You have to obtain access to credible body composition testing equipment
Counting Calories - Need I say more
You can’t be soft your whole life especially when you are young person who wants to feel confident and comfortable in your own skin as you grow into a teenager and then into an adult. This is an age old question that goes back as far as I can remember, I tried to find out where or who came up with this myth and google failed to give me the definitive answer. But that is not important, what is important is that we are going to look at the benefits of learning to lift by briefly looking at the process of LEARNING to lift weights,
You jump in Feet first with out hesitation doing Burpees, Jumping Jacks, Sprints, and dozens of other movements to get you moving towards your goal. Then 10 days into the process all of sudden your start to get this pain in you lower back, your knees start to hurt around you kneecaps, along with several other painful issues that you may have experienced before. So you decide to fight you way through the pain and discomfort only to have the pain intensify until one morning you can’t even walk because of the pain in your joints. So you decide to rest your body for a week, then that week turns into two -three four weeks. Then life happens you get out of rhythm and you don’t return wasting your time money(which some gym count on) and then you are back to square one
The assessment that I use to evaluate the movement of my clients is inspired by the FMS and there are elements of the FMS in my 4 point movement assessment. What I am looking for with my basic knowledge of human movement and kinesiology is making sure that the athlete has good, ankle, hip, and shoulder. I also assess Thoracic mobility and stability which affects everything from your breathing to your shoulder and lower back health. I started producing a series of videos showing exercises that I use to improve the strength and the mobility of these three key areas, here is one of them......
As I continue my journey as a father, coach/trainer, (ex-husband lol) and entrepreneur/business owner, sometimes I can have in a bit of a negative disposition, if I allow these short-term situations within the surrounding environment around me control my attitude and my approach towards my daily activities that negative environment will influence my behavior to a certain extent and if I don’t recognize this negative influence my environment will create my reality, which will influence my behavior and when that happens my environment is creating who I am..... Unless I make a conscious effort to maintain a positive environment.
As I write this post I continue to ask myself are you, Caesar? And to be honest I would like to think that I am and I see myself in that way (most of the time) but sometimes my impatience leads me in the opposite direction; not all of the time but enough for me to see it. I truly love helping people and seeing them reach their goals and go beyond any perceived limitations. I truly care about the well-being of everyone because I feel showing someone that they matter and that they are acknowledged and their opinions and points of view are valued leads to them passing those valuable traits onto someone else and leading them to hopefully develop other leaders.
The concept was developed from a boot camp and a small group training sessions that I ran at the second gym I worked at when I first started. Most boot camps use just body weight for resistance and are really heavy cardio training (at least from the ones that I have attended and or seen) I wanted to include resistance training exercises within the session along with heavy to medium cardio, and core training. One of the main areas that I wanted to focus on was limiting injury but maintaining a medium-high heart rate and allowing the individual to focus on the movement first and not have to focus on counting reps. Here is an example of a training session……….