What are my Goals within Physical Fitness?

Answering this question will tell you what you want and where you intentions are.  For example, if you have always wanted to lose weight, but find yourself constantly fluctuating, then admit to yourself that you might need some outside help.

We can't all do it on our own.  Sometimes asking for help is necessary to find out why we are failing or falling short of our goals.

 

 

 

4 Components to a Healthy Lifestyle

 

Understanding the Picture Above:

It takes three easy steps to achieve any of your Fitness Goals.  You can compare the above picture to a math formula, A+B+C=ABC.  If every part of the formula is present, then the formula will equate to the appropriate answer.  But, if you are missing part of the formula, then you answer(s) will fluctuate.

Same goes for the human body.  Everyone is different, but the formula above applies to everyone.  If you eat healthy, exercise consistent with cardiovascular & strength training, then finish with flexibility you will tackle the main components to living a healthy lifestyle.

Dissecting Cardiovascular, Strength Training, Flexibility & Nutrition:

• Cardiovascular
  • Helps the Heart
    • Heart is a muscle
  • Quickest form of Immediate Calorie Burning
    • Continuous Movement using Large Muscle Groups (Lower Body)
    • Long Bouts of Exercise (i.e. Running for 20-40 minutes with no rest)
    • Higher Metabolism during Rest & Exercising
  • Forces the Body to Use Immediate Energy Stores
    • Glucose
    • Carbohydrates
    • Extended Periods of Time Breaks Down Lipids (Fat)
  • Coordination & Balance
    • Allows your body to be reactive
    • Clears the pathways between the brain & muscle
    • Prevent falling or injuring yourself
  • Day to Day
    • Walk up a flight of stairs without being winded
    • Clean the home without having to take breaks
  • List Continues...
    • Research It
    • I am a believer in knowing what you are doing by researching
• Strength Training
  • Physical Stress Stimulates the Muscle
    • Physical Stress is Resistance using Body Weight, External Weight & Resistance Bands
  • Stimulating Muscles
    • Micro Tears happen within the Muscle Fibers due to more Physical Stress than the Muscle is capable of
    •  Calorie Burning happens when the body works throughout the day trying to repair the Muscle Fibers
    • Higher Metabolism, during Exercise and at rest, is also part of the Repair & Maintenance of the Body
  • Inversely, Stimulating the Muscles, Stimulates Bone
    • Bone Mineral Density (BMD) is the amount of Mineral in Bone
    • Resistance Training influences Mineral content within the Bone
  • Coordination & Balance
    • Keeps your nervous system in check
    • Quick reactions
    • Clear line of communication between the brain & muscle
    • Prevent falling or injuring yourself
  • Day to Day 
    • Lift objects at home, work or hobbies
    • Perform movements with correct form to eliminate potential injuries
• Flexibility
  • Static Stretching
    • Holding a Stretch for 30-60 seconds
    • Helps expose the muscle to lengthening
    • Helps with circulation
    • Prevents common injuries caused from tight muscles
  • Self Myofascial Release (SMR) aka Deep Tissue Technique
    • Over Stimulate the muscle to activate Golgi Tendon Organ (GTO)Great for over tight muscles
      • GTO will force the muscle to relax
    • With today's sedentary lifestyle we all should be exposed to SMR
• Nutrition
• • Start with the Basics
    • Portion Control
      • 5-6 meals a day 
      • each meal should be the size of your hand
    • Healthy Balance
      • Vegetables
      • Complex Carbohydrates (Pastas, Fruits, Vegetables, etc)
    • No Junk Food
      • Fast Food
      • Salty Meals
      • Over Eating
      • Most people know Healthy from Unhealthy
  • After You Have Mastered the Basics
    • Start incorporating more specifics goals 
    • Find out what your weaknesses are
    • Research more on healthy eating
    • Ask questions to find solutions

 

Behind the Philosophy of my Training Sessions:

The human body is a complex machine.  Even though it is complex and efficient, it still needs some TLC (Tender Love & Care).  TLC should incorporate the above material; Cardiovascular, Strength Training, Flexibility & Nutrition.  These four components need to be in place in order for the "Complex Human Body" to repair & maintain.  

An example of helping your body is "Rest".  If you are in a training routine, allow your body to have a couple rest days that range from complete rest (no regular exercise) to active recovery (performing exercise that is less vigorous).  Look at professional athletes, they train hard (2 times a day), but they have seasons.  Therefore, we (Average Joes) should also allow a couple of weeks per year to just chill and do activities that we have always wanted to do.

Humans are known for efficiency in everything we do.  We created the wheel!  The only problem with efficiency is that it creates more of a sedentary lifestyle for us.  Sedentary lifestyle combined with a surplus in calories, poses a huge problem.  How do we combat this?  Finding a solution to our new "Environment".  Eat less and exercise more!  Easier said than done, if you eat too little and exercise too much, then you run into a lot of short term and long term complications.

This is where I step in and help analyze your life and figure out what plan of attack works.  Having myself look into your box (Life) will better determine problems that you can't see.  Addressing food is critical, because you can only exercise so much to try and compensate.

 

 

Analogy on Training:

Comparing the Body to a Home

 

 

 

The Human Body:

-Skeletal System is crucial for protecting internal organs & structure

-Joints come in all shapes & sizes, they provide range of motion for us to move

-Muscular System is responsible for the Skeletal Movement

-Nervous System is responsible for Skeletal & Muscular Systems to function

 

The Home:

-Framing of the house is important for protection of the inside & proper structure

-Joints of the house are located where ever movement is required (Doors, Windows & Pull Out Drawers)

-Insulation & Stucco (Concrete) provides muscle power to hold up the framing

-Electrical & Ducting throughout house provides a comfortable living atmosphere