Today we dive into one of Optimum Nutrition’s products. They are a big company, with lots of supplements and have been around for a while. They are also very well known, and most people would know who they are just from the brand. This is a review of the Gold Standard Whey Protein by Optimum Nutrition and can be found everywhere from GNC to most Vitamin Shops. So, let’s go over the pros of this product. When we take a look at the label, the packaging is amazing, and there are some isolates in this product. It also has 24 grams of protein, 5 grams of BCAAs and 4 grams of glutamine. After taking it for a week and doing some additional research, we were able to review this product. Chris used to take this years ago and it was one of the first proteins that he purchased. Even though the protein has great flavor, it didn’t sit well with his stomach. Since Chris is sensitive to protein powders, Primal Body is Chris’ go to because he is able to easily digest it. Most people probably wouldn’t get digestive upset with this. As far as how much protein you are getting, this is a good product. There are not a lot of bad ingredients. Looking through it, Chris looked for anything that could be absolutely terrible, and other than artificial sweetener, which is common in a protein powder, there wasn’t much else. As Chris points out, there are a few sweeteners, such as, acesulfame potassium. This is just one of the many artificial sweeteners that is out there, as well as sucralose, which is very very common. These artificial sweeteners are not as bad as aspartame and so that is a plus that there is none of that in this product. There is a little bit of maltodextrin, which is corn starch. Essentially, this means corn syrup. There are also enzymes like lactase and some electrolytes. According to Chris, this is overall not a bad product. One thing he points out is that Gold Standard Whey is not a grass-fed protein. It is a blend of isolate and concentrate and some whey peptides. The question is, are blends better or worse for you? When you go for a blend, it’s going to digest a little slower. However, through a little bit of research Chris finds that the isolate is just better overall. The isolate has been heavily filtered and so the whey protein is pulled away from everything else. The concentrate is not going to come with anything else that was with the whey. To be a whey isolate, the concentrate would go through a filtering process that would pull out the impurities and leave just the whey isolate. Typically, a whey isolate is more expensive due to the fact it goes through this extensive process. But even though it’s more expensive, the whey isolate has a bioavailability of 159. This is really high compared to the concentrate that has a bioavailability of 104. This makes the isolate the most bioavailable protein you can get. That means it’s the easiest for your body to absorb, recover with, and restore and rebuild muscle tissue. That is just something to take into consideration when shopping for proteins. What else did Chris find out when he looked into some information? When it comes to proteins, most of us can read the ingredients. We can see that it’s a concentrate with some isolates and sweeteners. But Chris says that you can take it a step further and ask, “what is the quality of this protein?” You look into what is in the protein, like impurities. In an article that Chris found they ask, “how safe is your protein?” and a couple years back they did some studies on toxic metals in the proteins. So Chris did a little digging because he wanted to look at the purity of this protein. There has been some research on this. The company Optimum Nutrition actually has third parties do studies on this for them to see if the toxic metals or impurities are in their protein. The top metals to look at are Arsenic, Cadmium, Mercury and Lead. These are very brain toxic and toxic to the body. When you buy very cheap protein powder, you are being exposed to these things. The stuff on the shelf for twenty, thirty or even forty dollars sometimes can have these. Sometimes people get up in arms that Primal Body might cost more than the products that “they can find at Walmart,” but they cannot compare these because the quality is so different. A lot of cheaper proteins are coming from other countries whose regulations are not strict or barley existent. That’s why these studies were done. In fact, Muscle Milk was found out to be the worse one. Now, this was a couple of years ago and maybe the company fixed that because it was a big blow to them, and they could have made some changes. As of right now there hasn’t been another follow up study. The good news is that Optimum Nutrition came out clean. They compared the lead content to boiled shrimp that ranked at 3.2mcg, and this protein came out .3 mcg. This is significantly lower than shrimp and we are told that shrimp is ok to eat. They go on to compare them all with other foods, and there is no significant amount of these chemicals in there. Overall this is a solid protein. It’s not the best on the market, but it is certainly not the worst. It’s got 24 grams of protein, BCAA’s, glutamine, and an almost clean impurities slate. It’s no wonder that they are a successful brand and it’s good that they keep doing what they are doing! Thank you guys for tuning in. We would love to hear other products you would like to be reviewed. Leave those in the comments below and as always, be patient,
If you want to burn fat, then you need to work out with the best possible training system. This will reduce your workout time, and bring you bigger gains. There is one simple rule to remember – use compound movements over isolation movements. Compound functional type movements are the most effective exercises for fat loss. Why? Fast and explosive Because they are fast, more explosive, and work more muscle fibers during the movement. And, if the exercise involves a weight, that usually means the weight is traveling the furthest amount of distance possible (think of a snatch movement). All in all, you will rapidly increase your gains if you switch over to compound movements. Fire up more muscle fibers Compounds movements call more muscle fibers into action. The more muscle fibers (fast & slow twitch) you fatigue during training, the more fat you’re going to burn during recovery. Burn more fat This is known as the “after burn” effect. This refers to how many calories and fat your body can burn after you have completed the workout. Science shows that even as you go about your day, your body can still burn calories if your workout was intense enough. This is hugely important for anyone who wants to maximize fat loss. In order to ramp up this “after burn” effect, you need to train using compound movements, as they cause the greatest intensity. Several of the best compound functional exercises: Burpees Mountain climbers Jump lunges Kettlebell swings Dumbbell snatch There are lots of other exercises also, but those listed above are some of my favorites. Add more compound movements into your training Increase the number of compound movements used during your workout. This will help you to get better fat loss results. You will also feel stronger and more powerful as a result. Your training will be more intense and explosive, and you will feel the difference right away. Start adding these movements into your training. Sample program you can use Here’s what I recommend… Add a 2-3 compound movement circuit into your next training day with minimal rest periods. For example: 1. Kettlebell Swing x 12 30s Rest 2. Jump Lunge x 12 30s Rest 3. Mountain Climber x 30 Repeat this circuit 3-4 times. Summary Use the simple concept of compound movements to increase your fat loss potential. You know why this works, and it can drastically increase your results. You will also enjoy your workouts more, and see more muscle, and more definition as a result. If you have ever experienced a weight loss plateau, then this is may be an opportunity to get back on track. Tweet 1 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
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For those of you looking to have a killer Glute workout on leg day, here is a signature workout from one of our Morellifit Athletes. Each athlete here at Morellifit has their own routines and own personal workout styles. We share with you their top work outs and invite you to try them for yourselves. Meet our Morellifit Coach Kristen! She is an Arizona native who grew up playing sports in high school. In college while attending the WP Carey School of Business, she met a personal trainer who turned her onto weight lifting and she fell in love with weight training. After college, she was still eating “the college diet” and working a desk job and found herself gaining weight even though she was still working out. Sick of seeing no results, and feeling bad about herself, she looked to nutrition to get herself back on track. She turned to a nutritionist who got her on a custom meal plan and found a trainer to help her with workouts to change her body. After getting amazing results she pursed her dream of competing in a bikini completion. Now a recent winner of the NPC Desert Storm Bikini Competition for both her class, and over all, she is currently pursuing her Precision Nutrition Certification and NASM Fitness Nutrition Specialization. From a bad relationship with unhealthy foods and seeing no results in the gym, to now being a passionate advocate for good diet and exercise, Kristen helps people everyday make the changes they need to improve their health. Her signature workout includes four supersets to help keep your heart rate up during the workout, as well as make the work out as time efficient as possible. Currently, she is working towards her national competition in the spring. In her new workout regimen, she includes workouts like these to help her build her glutes for her next competition. Kristen’s Signature Glute Workout Warm up – 10 minutes of treadmill incline walking and hamstring curl machine. 3 sets of 10-12 reps. SuperSet (#1) x 3 Hip Thruster 10-12 Bulgarian Splits 10-12 Split Jumps 20 SuperSet (#2) x 3 Side Step Ups 10-12 each Single Bench Jumps 10-12 each Super Set (#3) x 3 Wide Stance Leg Press (heavy) 10 High Stance Leg Press (lighter) 15-20 SuperSet (#4) x 3 Weighted Walking Lunges 12-16 Unweighted Walking Lunges 20-25 with pulse Burnout – Cable Kickbacks (as many as you can) Enjoy this work out in place of your leg day or just add it to your weekly routine. Keep tuned in to meet more of our Morellifit Athletes, and more upcoming workouts from Kristen. Tweet 4 Share 11 +1 0 Reddit Pocket Pinterest LinkedIn 0
As I always say, the weight loss process is 80% diet and 20% exercise. I have given lots of diet advice on this blog already, but some people just want a meal plan to follow. So, you asked, and I have answered. Here is a meal plan for a single day. But first, you need to know about the… Foundations of Eating For Weight Loss Find your BMR – you don’t need to count calories but you do need to find your BMR (Basal Metabolic Rate). This refers to the number of calories you burn during the day – while you are at rest. You can use the calculator here to find your BMR. Next, divide by 5/6 meals – when you have the BMR, divide the number by 5 or 6. This will give you the number of calories that you need to consume during each meal. This number does not need to be absolutely accurate. It should be an approximation. Know which foods to eat – this is very important and will be explained below. Prepare your meals 24 hours in advance – it is important that you always stay ahead of your schedule. If you don’t stay prepared, you are very likely to eat some junk food, or processed food, during the day. Forget caloric deficit – this is not important at the moment. I don’t count calories, but I am aware of what I’m eating. Try to be conscious of your meal portions but don’t obsess over it. Keep these 5 concepts in mind when reading the rest of this article. The Meal Plan OK, let’s get into the actual meal plan (it is based on the 5 concepts above). Breakfast – eat your breakfast within 30 minutes of waking up. This will rev up your metabolism and set you up for success for the rest of the day. Best option: Aim for eggs, bacon, turkey and avocado. This is the best way to get the high quality fats and protein into your system. Backup option (when busy): protein shake and fruit is the next best option. You could also try gain-less granola and fruit. Or almond butter and fruit. 2nd meal (2/3 hours later) Protein shake and fruit Hard boiled eggs Almond butter Protein bar Nuts seeds and fruit 3rd meal (2/3 hours later) Chicken Tuna Shrimp salad Sweet potato Veggies Steak Fruit Almond butter Avocado and nuts Small amount of white rice NOTE: all of the foods listed above (the first 3 meals of the day) are interchangeable. You can mix them around to your own tastes. 4th meal (2/3 hours later) – You need to eat leaner foods as you get closer to bedtime. Protein shake without fruit Almond butter with celery Veggie sticks Macadamias 5th meal (2/3 hours later) Salmon and veggies Seafood Steak Chicken Avocado A little dark chocolate Glass of red wine 6th meal (2/3 hours later) –this is the last meal of the day. It should be every lean (protein and fats only) Lean meats Veggies Handful of almonds That is a sample meal plan that promotes fat loss. Notice that the meals are very lean closer to the end of the day. This will keep your metabolism charged up without storing any fat. The Most Important Takeaway Message If you look at the foods listed above you will notice a few commonalities. These include: No processed foods. No refined carbohydrates. No sugar. No grains or wheat. You will also notice that all the foods are listed are whole foods. This is very important and the best way to get started. Counting calories is not as important as many people imagine. If you eat only whole foods, you will start to lose weight. As you do this over the weeks, you can then begin to focus more on caloric deficit and get leaner still. However, to begin with, don’t get hung up on every calorie. It will just cause stress and lead to cortisol in the body. If you follow the 4 principles above you will certainly lose weight. This is exactly how I lost 30 pounds of fat in under 120 days. Use the principles, and the meal plan, above to ignite your fat loss efforts and feel full and energetic. Tweet 0 Share 5 +1 1 Reddit Pocket Pinterest LinkedIn 0
New Year resolutions suck. It’s all well and good having goals, but the trouble is, we don’t stick to them. Think about it – how many have you had over the years? Whether it’s been to take up the guitar, learn Spanish, become a master of ballroom dancing, or, our favorite – lose weight and get in shape – time and time again, we fall short. So how about, this year, you make your resolutions properly? You make them so precise, so goal-orientated and so targeted that you simply can’t fail? Sound like a plan? Why You Fail A 2007 study by British psychologist Robert Wiseman found that only 12% of us stick to and achieve our resolutions come the end of the year. (1) That depresses me. It means that for everyone who starts January with vim, vigour, and a willingness to change their lives, 88 out of every 100 fail. For whatever reason, they just can’t summon up that inner strength to make the changes needed to take them where they need to be. To me, that issue comes down to 3 things – 1. Not finding your “Why” 2. Poor planning 3. Lack of social support In this article, I’ll help you get all 3 of these right. I’m guessing, if you’re reading this, then your resolution revolves around losing weight, getting lean and creating your best body ever? If so, read on, and we’ll make sure we get you there. 1. Finding Your “Why” This is just about the most important aspect of any resolution making or goal setting. The “why” refers to your deep desire for change. I’m not talking about saying you want to lose weight because you think you should, or because others expect you to – we need to find what REALLY drives you. You might say you want to lose weight to look better, but that’s not enough. Somewhere, deep down inside, you feel pain. If being out of shape and overweight was the norm, and you didn’t feel judged, you wouldn’t really want to change, would you? Yet, for the standards our society sets, and the way you feel others look at you, you’re not happy about the way you look – and THIS is your why. Perhaps you were picked on at school. Maybe people at work talk about you behind your back. You might feel that you’re not setting a good example for your kids. Whatever your “why” is – find it, and think about it every single day. Use the doubters and the haters as motivation to drive you forward, and think back to them every time you feel like slipping. Plan Properly Do you have a precise plan of action, laid out with daily, weekly and monthly goals to hit your targets for 2015? No? Most people don’t – and that’s why 88% of people fail, so let’s look at how we can break it down. Your yearly goal may be to get a six-pack. This is cool, and perfectly achievable, but it’s not really actionable. What we need to do is figure out a way you can break this down into smaller steps. Take 3 white boards – one small, one medium and one big. Your monthly or long-term goals and actions go on the big one, your weekly goals go on the medium one, and daily targets go on the small one. For instance Big Board – – “Get a Six-Pack” might go at the top, but you could also have – – “Drop to a 32” waist by May 15th (my birthday) and be performing 3 weights workouts consistently each week.” Medium Board – – This week – – “Complete week 4 of “HIIT Max” and give 100% in every workout.” – “Do my grocery shop by Thursday evening, and ensure I’m stocked up with fresh and frozen fruits and veggies to get me through the next week.” Small Board – – Today – Get a lean serving of protein at every single meal – Remember to take all my supplements ***IF YOU DON’T HAVE SPACE FOR BOARDS*** I would recommend that if you don’t have the space for the boards, try different sized sticky notes, pieces or paper or something similar – but aim for big, medium, small for whatever you choose. Hitting daily goals means you’re more likely to hit your medium-term goals, keeping you on track to smashing your overall resolution goal. Social Support Few folk can successfully go it alone. You need support and structure to keep you going. You also need the fear of failure, and the thought that others may judge you for not completing what you set out to. So it’s for that reason that I encourage you to tell as many people as possible about your goals. Tell your friends, family, colleagues and gym buddies. Most will be helpful, supportive and encouraging, but even the doubters and naysayers have their use – along with your “why” think about these people almost hoping that you fail, and channel that into your success, pushing you forward to prove them wrong. Go Forth and CRUSH IT Using these tips and tricks, there’s no way you can finish 2015 NOT in the shape of your life. Being leaner, fitter, slimmer and sexier. Remember, if you’re struggling for support, motivation and encouragement, you can get me through the contact tab, or head on over to the Facebook page at https://www.facebook.com/MorelliFit Here’s to a great 2015, and I’ll see you on the other side. Oh, and if you need a little ‘kickstart’ – and want to lose 7-11 lbs , safely and naturally, then why not try my Detox Drop system? It only takes 7-10 days, and might be just what you need to start 2015 with a bang. You can have a look right here: http://www.thedetoxdiet.co References 1. http://www.quirkology.com/UK/Experiment_resolution.shtml Tweet 2 Share 14 +1 0 Reddit Pocket Pinterest LinkedIn 0
Hey there, Fit Fam, We are going to talk about metabolism, specifically mastering your metabolism so that you can burn fat almost effortlessly. There are four things that you need to know specifically, but before that, lets talk about metabolism in general. Metabolism is roughly the way your body burns energy. What is energy? Energy is calories, and when your metabolism is not working properly, your body stores those calories as fat. When it is working properly, you use those calories as energy throughout the day. Let’s talk about the four things that make your up metabolism. The first is your BMR (Basal Metabolic Rate), or RMR (Resting Metabolic Rate). This is the calories you burn while you are at rest, but you are not sleeping. For example, if you were to lie in bed for 24 hours, these are the calories you would burn. This accounts for roughly 65-70% of your TDE (Total Daily Expenditure). We also refer to this as your TDEE (Total Daily Energy Expenditure). Second, is your activity level and exercise. The idea is that you are going to burn 15-25% of your TDE, with your goal being 25%. The third thing is your digestive process. This is the amount of calories you burn when digesting food, and will account for 5-10% of your TDE. Protein has the highest thermic effect of food, so you actually burn more calories eating protein than any other macronutrient. Last is your AHG (Adaptive Heat Generation), which is your body’s ability to raise its temperature in order to create balance in the body. This accounts for roughly 7% of your TDE. Now, lets break these down a little bit more so that you can manipulate them. You can raise your BMR by feeding yourself and by doing exercise (weights or HIIT). The thing to think about here is that you want to build muscle. The more muscle on your body, the higher your BMR, and the more fat that you burn while you are at rest. A lot of people email us here at Morellifit, asking if cardio is good or bad. If you are trying to get your activity level to 25% and you are really trying to get to your BMR through exercise, you will want to stick to weights or HIIT (High Intensity Interval Training). The reason for that is because you create an afterburn effect that allows you to burn calories 24 hours a day. When talking about the digestive process, you have your protein, your fats, and your carbohydrates. Try starting with your protein (a piece of steak, chicken, or fish), chewing it nice and slowly, and then move onto your other macronutrients. You should feel satiated, as protein is the most satiating of the macronutrients. You will then be less hungry and less likely to overeat, improving your ability to hit the 10% mark of your TDE. If you are eating the right amount, getting enough protein to keep you full will never be an issue. Lastly, your AHG is just the homeostasis of the body. These are the four things you would like to consider when you are talking about your metabolism, and understanding your metabolism, so that you can burn fat or build muscle at your leisure. With all that, I hope this information serves you, and I understand that it can be a little more complex, but this should start to simplify it. If you have any questions regarding metabolism or calories, leave those below. We answer those questions every single day in the comments, so we’d love to hear from you. You can even potentially spark some new ideas for upcoming videos. Remember, this is a process. It is not a destination, it is a journey, and it all begins with a single step for everybody, no matter where you are. Be patient. Stay the course. And lets get fit, together! Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Happy Halloween Morellifit Family! This year with Elmo, we teach you how to carb cycle with candy. This is a five day carb-cycle so you can eat whatever you want. There is one catch. If you follow this carb cycle and eat what you want, you have to promise to not feel guilty. You have to own your cheat. So, #ownyourcheat and own your cheat on social media. Here’s how to do it: Day one – Medium carb day. That means you consume .5 g of carb for each 1 lb. of body weight. Eg. 150 lbs. would be 75g of carbs in the day. When you have carbs in your system, your fats are low and you fill in the rest with protein. That is important because protein is the building block of muscle. Day two – No carb day. If your panicking that you cannot sustain on zero carbs, remember that carbohydrates are the only non-essential macronutrient and you can live a perfectly healthy life with out them. Some people actually thrive on the heavy fats high protein diets, like the keto diet. For this day, eat lots of green veggies, protein and consume a little bit higher in fats. Day three – No carb day. And when we say carb, we mean no active carbs. Veggies are a non active carb. Fill this day with veggies, proteins, and fat. Also, make sure you’re drinking a lot of water. Day four – Own your cheat! Do not feel guilty. Do not feel depressed. Do not feel bad about it, because you’ve set yourself up for success. You should have been working out this week and with the carb-cycle you’ve set up your nutrition as well. So enjoy your cheat, and feel good about it. Day five – No carb day again. Drink tons of water, because you might have some alcohol and you’ll want to flush it out. The same goes for all the sugar from candy or sweets. Follow the no carb day of high levels of green veggies, protein and healthy fats. Now this is aggressive, and you can go Medium Carb, Low Carb, No Carb instead. But, we suggest trying it like this. By carb-cycling like this, you are setting yourself up to absorb the carbs on Halloween because you are depleting the days before. Typically, low carb days tend to be lower calorie days as well. So you will be able to afford to have your calories on Halloween. Enjoy yourself and own your cheat. Happy Halloween! #ownyourcheat Tweet 0 Share 5 +1 1 Reddit Pocket Pinterest LinkedIn 0
While we all know the old happy hour saying, “It’s 5’clock somewhere,” here at Morellifit HQ we have our own mantra. At the end of the week we like to have “happy hour the right whey.” Reward your hard work and your progress each week with a “cocktail” that will help you reach your goals. Make yourself a protein shake that is not only delicious but is delicious and made with the best quality ingredients. Here is our favorite Friday “Cocktail”: Strawberry Smoothie Ingredients: 1 cup strawberries and raspberries 8 oz coconut milk 2 scoops Primal Body strawberry whey protein Directions: Blend until smooth Macros: Calories 214 Protein 25g Fat 2g We always use Primal Body Protein for our “cocktails” because besides being 24 g of grass-fed whey isolate with the highest bioavailability, it’s also four supplements in one. Not only is it a protein, it also boasts aminos, 5g of glutamine and is a multivitamin. This drink may be sweet but Primal Body has less than 1 gram of naturally occurring sugar and is sweetened with stevia. If you want the best out of your protein “cocktails” you have to put the best ingredients in them and you’ll get the maximum benefits. So what are you waiting for? It’s 5’oclock somewhere and it’s always Happy Hour the Right Whey with Primal protein shakes. It’s Happy Hour! Drinks on us save $15 by entering “happy hour” at checkout and save on your favorite flavor of Primal Body. Tweet 1 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
I used to do hours of cardio. The 1 hour runs. The 7-day weeks. But I never got my body fat down to 8.3% until I stopped all the cardio training. Instead of cardio, here’s what actually worked for me: 1. SIMPLE DAILY DISCIPLINES Easy To Do Easy Not To Do These simple disciplines compounded over time equal Positive or Negative results. 2. VERY LIMITED REST DURING YOUR WORKOUT Rest for no more than 30 seconds in between sets & 45 seconds if you absolutely have to. Don’t let your heart rate slow down to less than 75% of maximum target heart rate. For information on how to find your target heart rate (see below). 3. DRINK ENOUGH WATER Drink roughly a half ounce of water per pound of body-weight per day. Do not drink huge amounts of water all in one sitting. Make sure you spread this consumption out over the course of the entire day, and remember if you’re eating a healthy diet as much as 20% of your total water consumption can come from the foods you eat. 4. EAT 6 TIMES PER DAY Make sure to plan your meals and snacks ahead of time, otherwise you’ll end up somewhere without options. Do not under any circumstances go longer than 3 hours without eating. 5. KNOW WHAT TO EAT, HOW MUCH TO EAT, AND WHEN The timing of meals and snacks is key, it’s important to understand your schedule as well as your body. Under no circumstances should your biggest meal of the day be dinner, nor should you eat 2-3 hours before resting. 6. ALWAYS TRAIN WITH HIGH INTENSITY The mind-muscle link is crucial, and I mean it. Concentrate on the muscle(s) you are working every time you train. If part of your training includes a brisk walk or jog, YOU should be thinking about your calves, quads, hamstrings and glutes. That’s how focused you need to be. High intensity doesn’t mean high reps, it means keep your pace up and consistent and your mind laser focused. Implement this and you’ll experience results like never before! 7. SWEAT EVERY DAMN TIME You should always sweat during your workouts. If you’re not sweating then your body isn’t changing. If you don’t work up a decent sweat while training then consider it a REST DAY – Period! 8. SUPPLEMENTS The more nutrients you can get from actual and natural foods the better. Do not be afraid to supplement if need be. Just make sure you know what you’re putting in your body every time. You cannot afford to go even one day without the proper nutrition your body requires to work and change. 9. NO CONSECUTIVE REST DAYS One full day of rest is plenty, unless of course you have injured yourself or are sickly. This is especially important to follow initially as you form your exercise habits. DO NOT take consecutive days off, it’s just not necessary. Did you know it takes 30 solid, consistent days to form a single habit? 10. FIND SUBSTITUTES FOR DAIRY There are plenty of great substitutes for dairy. You can get your calcium from lots of different sources. Do not consume dairy, it’s just does not do your body one bit of good. Don’t take it from me do your own homework! Almond Milk or Coconut Milk are just as tasty and are packed with calcium. 11. RESISTANCE TRAINING Always train with resistance, this could mean; body-weight exercises, movements with dumbbells or resistance bands, and even some plyometrics. I would stay away from machines, they are poor for your range of motion and do not offer the same benefits as other methods. 12. SET GOALS Run a series of short races, it’s not supposed to be one giant marathon. Pay close attention to your simple daily disciplines; run fast, ferociously, and with extreme focus to each new finish line (goal). Do not set unrealistic goals, but do not set easily achievable goals either. Challenge yourself ALWAYS! Remember, what gets measured gets improved; time, weight, reps, waist… You catch my drift..! I wish you amazing success on your journey. Stay positive, patient and consistent. Remember, by the time you see results, most of the work will have already been done. To Your Success ~ Michael Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
