I never knew how bad I felt until I started feeling good, I knocked out an easy 19 miles this evening and felt great other than the wind messing with me it was a good ride. I saw tons of people out being active which is always great to see.
As always I had my trusty HYDRATION DRINK on hand to help me through.
One of the MOST important parts of my 135 pound weight loss journey is showing my kids a healthier way to live, Brock wanted to go on a ride so we did. I took him almost 16 miles and he was happy the whole time, we can go and go due to quality Nutrition from the company I am happy to represent and of course on longer rides hydration is key. We prefer an awesome Hydration product called CR7 you can get HERE
Pretty good ride, went all around town and went on a trail across from UCO and behind Target/Lowes that connected to Hafer park that I hadnt been on before
I have a Four Star fitness 1 mile from my house, why do I drive 20 minutes to the Four Star May Location for Leg Day?
First of all I LOVE this gym, it has the absolute best equipment around, combine that with a kickass staff and "no hidden fee" pricing and it is a win win.
Here are a few pics of the Leg Room of death haha and my favorite piece of equipment, the Hammer Strength Hamstring machine.
If you're in the OKC, Edmond, Mustang or Downtown area and are looking for a new gym home this is the place, if you're within 30-45 minutes I think its still worth a look.
Contact them HERE
Did you know my active clients can come to the gym with me WITHOUT having to sign up for a membership?
Now, Nutrition is #1 but strength training can speed the process.
Most folks dont strength train because they just arent sure what to do. Right?
Fear no more, I can be your training wheels in the gym, I will show you the proper way to do things, the SAFE way to do things and more importantly WHY you are doing things.
Just more benefits of working with me
SAVE MONEY DOING IT
for more details
The Stages of Change and How to Identify ThemStage 1: Precontemplation (Not Ready)People at this stage are often either unaware of the risks of their behavior, or they mentally minimize the concern of others about the risks. For this reason, clients will often say things like, “I don’t see anything wrong with what I do, but I guess my wife wanted me to come here,” or, “I think I’m fine, but my doctor said I should see you.” Statements such as these indicate that the person is in the precontemplation stage and has not thought much about making the change, and does not have any concrete plans to start a new healthy behavior in the near future (i.e., within the next 6 months). Further, those in the precontemplation stage have a decisional balance that doesn’t support change (they see more cons than pros), and may not feel a high sense of self-efficacy about making a change.
Stage 2: Contemplation (Getting Ready)People in the contemplation stage are more aware of the pros and cons associated with the change, and at this stage they weigh them up equally. Because of this, the decisional balance (where they see the pros as being equal to the cons) can often cause a stalemate, with change behavior put off for some time. At this stage, a person may also have a high degree of ambivalence, while their sense of self-efficacy is not quite developed. People at this stage will often say things like, “I know I will feel better if I lose weight, but I just don’t know if I can”, or, “I know I will be happier if I start working out, but I’m not sure I can fit it in.”
Stage 3: Preparation (Ready)People in the preparation stage see the pros as being greater than the cons, meaning that the decisional balance has shifted in favor of change and they are now ready to take action. In this stage, people will often begin to plan out and initiate small steps toward making the change; however, they will usually still experience some doubt about their success as their sense of self-efficacy is still low. For this reason, this stage is characterized by thinking about and planning change in preparation for taking action. Here, people will often say things like, “I am going to start working out three times a week, starting from next week, but I’m still not sure how I will fit everything in,” or, “I am planning to eat lowcarb from here on out, but I don’t know what I will order when I eat out with friends.”
Stage 4: ActionPeople in the action stage will have taken measurable steps toward changing their behavior, within the last six months. In this stage, people give more weight to the pros of changing, and less to the cons, which further shifts the decisional balance toward change. Also, as a positive and measurable change has already been made, their sense of self-efficacy is higher, and hence people will speak with greater confidence about the change; albeit at the same time, they may still express some doubt. They may say things like, “I’m really happy that I’ve been able to maintain my diet for the past few weeks, I just hope I can keep it up,” or, “I can see my body changing, and I like it, but I just hope I keep on losing weight.”
Stage 5: MaintenanceAs people in the maintenance stage have maintained their positive changes for more than six months, they will speak with greater confidence about themselves, experience higher levels of self-efficacy, and will consistently rate the pros of change as being greater than the cons. Now that their behavior is more stable, they are much more likely to continue their healthy behavior; however, there is still a risk that people in the maintenance stage may relapse toward unhealthy behavior when in stressful situations. They may say things like, “I’m feeling really confident with my weight now, so I’m wondering if I can start eating some of the things I used to really like,” or, “I thought that maybe because I’ve been doing so well in my exercise, I could take a few days off.”
Whatever the case may be I can help.
I started my Journey 7 years and 134 pounds ago, I understand what it's like to be 100+ pounds overweight and understand what it takes to make a change.
It is easy and inexpensive to get started, contact me today.
Why & When to Take BCAAs
BCAAs, a supplement frequently used by athletes, stands for Branched Chain Amino Acids. At a glance, BCAA supplements help with recovery, allowing you to go harder in subsequent workouts and reducing muscle soreness. Taking BCAAs before, during and even after a workout improves not only the recovery process post-workout but can also improve muscle power during workouts, and overall gains. Most athletes - from amateur beginners to professional experts - and some people with health issues can benefit from supplementing their diets with BCAAs.
All About Leucine, Isoleucine & Valine
Some say that leucine is the most important BCAA. It helps you maintain energy levels by improving the stability of glucose levels for a longer period of time. It also helps your body build muscle by aiding it to process protein, and causes less protein loss in your muscles from high-intensity exercise. This leads to better recovery and less soreness. It causes you to process protein more efficiently meaning it may even be able to help you build strength faster. In one study, Leucine alone was responsible for up to a 25% increase* in protein synthesis!
Isoleucine is an amino acid with several important bodily functions. Like leucine, your body cannot synthesize it. You must get it through food. In fact, most of the qualities of isoleucine are similar to leucine. However, the way it functions in the body is slightly different. The metabolic pathway (how your body translates the amino acid into a useful nutrient) of leucine is through fat, but isoleucine's metabolic pathway can be through carbohydrates or fat. It's a small but notable difference.
As with leucine & isoleucine, valine helps to bring extra glucose to your muscles to give them more energy for explosive workouts. It also helps with your immune system and brain function. If you are an insomniac, you may find that valine helps you sleep better. However, when taken alone, valine is not as helpful for muscle growth and recovery as it is in conjunction with its other two BCAA buddies. They are more powerful together!
Proven Benefits of Taking BCAAs for Athletes
Some experts think that the soreness you feel after a workout is due to tiny tears in your muscles from exertion. Studies** prove that BCAAs reduce this uncomfortable feeling. Scientists believe BCAAs minimize muscle damage and decrease protein loss in muscles, leading to these results. If you ask your lifting crew, you will most likely find anecdotes about the magical serum that helped them recover from their workouts much faster!
Reduce Tiredness During Workouts
As you exercise, the levels of BCAAs in your blood decrease^, causing tryptophan - yes that chemical that makes you sleepy after eating turkey on Thanksgiving - to increase. By supplementing BCAAs before and during a workout, you can make sure to keep your mind sharp and your body fully awake for the duration.
Improves Muscle Growth With Better Protein Synthesis
During muscle protein synthesis, your body sends protein to repair and build your muscles. This process can be very efficient, with as much protein as possible getting where it needs to go, but sometimes it needs a little help. Some experts believe that resistance training, ie strength training, is the initiator of protein synthesis. Diet and supplements can regulate and improve the synthesis process. When taken by itself BCAAs can increase muscle protein synthesis, but when taken with a complete profile of amino acids - like those found in a whey protein shakeπ - it can increase synthesis even more!
Some athletes believe that BCAAs can help you lose fat faster. First of all, they can often act as an appetite suppressant, quelling cravings for those who are controlling calories. The stuff is usually pretty sweet, giving you a healthy treat that tastes candy-like, but is much better for you than sugar-laden delicacies. BCAAs also naturally increase levels of testosterone and growth hormone, two hormones your body uses to reduce fat growth. BCAAs are a smart part of any weight loss plan.
Other BCAA Uses & Benefits
Keratin, the source of BCAAs, was first used centuries ago as a medical treatment for wound recovery and blood clotting. Now we have better methods for these health problems, but it proves that the benefits of BCAAs have been relevant for a while. The supplement is available over the counter to anyone who wants to improve their athletic endeavors. Others take it to improve their mental acumen and concentration. There are also several benefits in the medical field.
When to Take BCAAs
You may want to experiment within your own workout routine to find out how BCAAs best work for you. However, most experts would say that taking BCAAs before and during your workout is best to give you a boost in energy and focus.
Most BCAAs come in a powder form with delicious flavor choices. So, before you work out, fill up a water bottle with a scoop of BCAAs and start drinking it before your workout, finishing the bottle during your sweat session. You can also take them again after with whatever protein shake you enjoy.
Some coaches even recommend taking BCAAs before you go to sleep to give your muscles the maximum chance at recovery and protein synthesis throughout the night. The good news is you can take a dose of 5-10mg of BCAAs several times a day to make sure you are at peak performance. You can even take them on an empty stomach as they may give you a boost of energy if you're having a day of poor nutrition.
Do BCAAs Really Work?
There is more than enough proof that BCAAs really do work to improve muscle protein synthesis and recovery, leading to bigger gains and more energy. One thing to consider is that you may already be getting plenty of BCAAs in your natural diet if you eat a lot of animal products. A 6oz serving of chicken breast has 6.6g of BCAAs, while 12g of peanuts have 6.8g of BCAAs. Other great sources include lean beef, and certain types of fish. So, if you're a big meat eater, and you don't see any benefit from supplementing BCAAs, that might be why.
Most people, however, could never eat that much in a day and still maintain a fully balanced diet. So for just about everyone, adding BCAAs to a workout regimen is a big help!
Which BCAAs Should I Get?
Spark muscle growth and recovery with Herbalife24® BCAAs, which provide 5 g of branched-chain amino acids, including 3 g of Leucine. Consume before or during your workout to help preserve lean muscle by stopping muscle breakdown. With 25 calories per serving and a crisp green apple flavor, BCAAs are the perfect addition to your healthy, active lifestyle.
Remember to pair your BCAA supplementation with whey protein powder for maximum results.
Much has been said about the process of building muscle mass. Thanks to the digital era, now everyone is well informed about the importance of the exercise and nutrition plan. Many personal trainers also have voiced the importance of being motivated and dedicated to the process of building muscle.
However, one component that seems to be underestimated is the prospect of staying healthy. Moreover, this can be observed through different areas and certain times of the year. One notable period that can implicate a set of negative consequences in the process of building muscle is the so-called flu season.
Get Enough Sleep Time
As we have discussed previously, having enough sleep can have a galvanizing effect on the process of building muscle mass and recovery. Also, it can be a stepping stone for staying dedicated to the process of body transformation. However, if we look through the prism of staying healthy, having enough sleep can provide a broad spectrum of benefits. The first and foremost is closely related with the prospect of prevention. To be more specific, getting enough sleep can be the main shield from flu. The regular sleep and rest tend to improve the immune system of the body thus acting as the main barrier for certain viruses and bacteria to develop in the body. That is why a stable immune system is key to preventing sickness. And a prerequisite for a good immune system is to be rested and to have enough sleep.
Do Not Skip On The Exercise
The second notable element can also be described as a prevention method. On that note, it is important to emphasize that athletes and bodybuilders should avoid skipping exercise. During the cold and flu period, the weather can be a challenge for many people. Furthermore, many prefer to stay at warm at home rather than going for an exercise. However, this can have a negative effect as it can weaken the immune system. Being active and exercising on a daily basis can be the catalyst for a good and solid immune system. Keeping up with your schedule will enable your body to be in good shape thus maximizing the strength and the internal resistance levels.
Eat a Healthy Diet
Much has been said about the importance of having a good diet plan in the process of building lean muscle mass. In other words, the body enough a constant supply of good nutrients in order to stimulate muscle growth. However, another notable benefit that is not present enough in the mainstream fitness is the influence in maintaining a strong immune system.
The general recommendation is to incorporate a diet that is mostly based on vegetables and fruits combined with lots of protein and omega 3. Athletes should consult with nutrition experts in order to implement a diverse diet that is specially planned for the flu season. To ensure you get all the vitamins and omega’s to get you back on track, we suggest taking a look at our immune packages.
In the same time, it is wise to modify the diet plan and to include foods such as sauerkraut and miso. These two components have been used by many old-school bodybuilders and athletes as an immune system boosters throughout the years. Furthermore, aged cheeses, greek yogurt and other probiotic-rich foods can have a significant impact on the process of staying healthy during the flu season.
Wash Your Hand and Wipe the Gym Equipment
One common recommendation is to always wash your hands. This is especially important as athletes and bodybuilders are sharing fitness equipment such as dumbbells and machines. This is based on the fact that when in the gym, you can come into contact with people that maybe are already sick or contagious. We do not know the condition of the other users of the equipment and many athletes and bodybuilders get the virus through this common way of spread.
That is why it is imperative to wash your hands and to wipe the gym equipment such as benches and machines. This is the best protection measure during this period of the year. A small bottle of sanitizer can kill cold and flu germs and should be used during this period.
Maintain a Healthy Lifestyle
When thinking about the flu season, we should also take a not that this period is also filled with several holidays and celebrations. During this time of the year, it is easy to relax and to extend your party time. However, it is imperative to keep the proper lifestyle and to avoid exercise use of alcohol and tobacco. Moreover, it is imperative to reduce the stress levels as these two elements can initiate a certain weakening of the immune thus making the body more vulnerable to the various flu viruses that are present during this time of the year. Athletes and bodybuilders should stay focused on their goals and stay professional during the festive period. In other words, maintaining a healthy lifestyle can be another defense perimeter for maintaining a good health during the flu season.
Get the Flu Shot
Even healthy people can get pretty sick from influenza and spread it to others. Some experts believe athletes might be at higher risk of becoming infected if they have a high training load that compromises their immunity. And if infected with the flu, athletes may be at higher risk for complications like myocarditis.
A seasonal flu shot will help you develop antibodies against the viruses contained in the vaccine, greatly reducing your chance of getting infected with the flu. If you do get infected, it will reduce the severity of the illness. Importantly, protecting yourself from flu will also help protect those around you who may be more vulnerable if they become infected (i.e., older people, those with compromised immune systems).
On a conclusive note, we can agree that the flu season can be a real challenge for many athletes and bodybuilders. As they are exposed to a high level of physical demand and contact with other people, the possibility of getting some form of cold or flu is quite high. However, by following this simple guideline athletes and bodybuilders can protect their overall health and well-being during the cold and flu season.
The holiday season can bring various challenges for the average bodybuilder. Staying active and maintaining a proper weight are probably the two main targets. However, there is a wrong perception about the holidays. The widespread belief is that you just need to focus on maintaining your fitness levels. Many fitness experts tend to prioritize about how to adapt your workouts and diet during holidays.
However, the holiday time can also be used as the perfect time to maximize your muscle gains. In this article, we analyze how to build muscle during the holidays.
One of the positive sides about the holidays is the long breaks. Many people usually get some vacation time during this period. Therefore, you can opt to spend some of it by visiting the gym more often. You might have fewer work obligations. This can help you to intensify your training sessions. The high-intensity workout during this period can be the key element. It can optimize additional muscle growth. Increasing the exercise sessions can directly decrease the potential for a fat gain during the holidays.
Also based on the strategy about building muscle and burning fat at the same time, this idea can really be beneficial. Having said that, it is important to not overwork during this period. Limit your workouts to no more than two hours. If you have some additional time, use it for an extra gym day or two. That extra training can contribute to gaining more muscles. Combined with extra calories, the ultimate result is gaining more muscle mass.
More time for Recovery
The second notable element that can work in your benefit is the potential for better recovery. On that note, it is important to emphasize another benefit of the holiday vacation. It can provide you with extra sleeping hours. Therefore, you will have more time to relax and recover after those hard intensity gym sessions. If you are having trouble coming off that sugar high, check out Herbalife's Sleep Now. Sleep Now will help you get the sleep you need while recovering our muscles.
One of the many challenges that weightlifters are facing these days is the lack of rest. The reason is the fast-paced lifestyle and work obligations. The reality is that many people undermine the rest. Also, it seems that many people forget that sleep is one of the key elements for building muscle. But having enough sleep time can galvanize your testosterone levels.
According to a research study, the human growth hormone is at the highest level during the sleep. The lack of sleep can contribute to increasing the levels of catabolic hormones. This can have many negative effects on the body. Better recovery means more muscle growth. It also means better health as well. That is why it is important to rest during the time off. This will allow your muscle cells to grow and recovery.
The Extra Calories Challenge
Many professional fitness trainers point the finger at the extra calories that we consume during the holidays. The holiday period is a time when we tend to eat more.
The reality is that this can be a real problem for many. The negative consequences of overeating are well known by now. However, this can also be seen as an opportunity for gains.
You need to adapt if you will be eating more than usual. Then a muscle-building target is more realistic and achievable. You cannot build muscle without a calorie surplus. That is why this challenge can be turned into an advantage. But we aware that candies, sweets and chocolates will not do the trick. Concentrate on high protein intake with foods. Moreover, these foods should not contain processed sugar and additives. You need to fuel your body with the essential nutrients in order to support muscle growth.
Foods that contain processed sugar tend to increase the estrogen levels. This can decrease the testosterone in the body.
The Bottom Line
The holidays can actually work in your benefit. It should not be seen as a problem. Many bodybuilders secretly are taking advantage of having time off. The benefits are beyond the recovery process.
What's great about having some extra time is that you can make those intense training sessions more frequent. Instead of having two pieces of training per week, switch to three, four or five during the week. You will more time to schedule your workout sessions to fit your holiday parties. Also, you can adapt your meals based on your needs.
The holiday break can help you to focus more on your fitness and bodybuilding.
Adopt a proper diet and meal plan. Consume your main meal around your workout. This is important for the body as it needs protein and carbohydrates in order to repair and rebuild.
The Holiday period can be an opportunity. You will have more time off. You can focus on increasing your muscle gains. By adopting this modification of your bodybuilding plan, you will be immune from the negative impact of the holidays. The Christmas period and the holidays can be your stepping stone. The excess calories, the time off and fewer obligations can galvanize your fitness levels. In the same time, you will be able to relax more during the holidays. But without the worry about potential fat gain.
Rather than trying to avoid everything and everybody, concentrate on your fitness level. You'll also be able to relax and enjoy this special time of year. The holiday period can be an opportunity for a New Start in the gym. Take advantage of it.