Weight Loss

Sleep: The "Magical" 8, Quality or Quantity

Sleep: The "Magical" 8, Quality or Quantity

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.

Top 6 Health and Performance solutions: How nutrition can be used to Improve Recovery and Healing 

Top 6 Health and Performance solutions: How nutrition can be used to Improve Recovery and Healing 

  These all help in the management of the inflammatory response that is triggered from heavy bouts of exercise and or competitive event. These foods also provide the vitamins and minerals needed to promote healing and repair                                         

The Butt and Gut Connection: The Top 5 Core Exercises

The Butt and Gut Connection: The Top 5 Core Exercises

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:

Nurturing Wellness | Habits for a Healthy Body and Mind

Nurturing Wellness | Habits for a Healthy Body and Mind

When it comes to practicing daily health habits, pretty much the easiest thing to turn into a routine is the basics. Of course, life is not always cooperative, but ask yourself how consistent you are with self-care. Do you shower daily? Are you staying hydrated throughout the day? How much walking do you do weekly? Being healthy doesn't have to take up a lot of time. Instead, look what you can do to make adjustments to your lifestyle. Add fruit and veggies to your diet. Make a conscious effort to head to bed earlier. Switch off from tech in the evening. Reduce your caffeine intake. Avoid sitting for long periods. These may seem like small things, but they are not trivial to your well-being. Over time, they build up to have a meaningful impact on your health, from head-to-toe.

Build a Stronger Kid: Lift and Learn

Build a Stronger Kid: Lift and Learn

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,

Finding The Function in Disfunction: The Foundation of Functional Training

Finding The Function in Disfunction: The Foundation of Functional Training

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......

Create Your Environment or Your Environment Will Create YOU

Create Your Environment or Your Environment Will Create YOU

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.

Are you Ceasar?

Are you Ceasar?

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.

What is the AP HIIT Class.....

What is the AP HIIT Class.....

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……….