314.952.9496

Fitness tips

Habits to a Healthy YOU!! Habit #3

Habit 3: Eat vegetables like it is your job! This is something you have probably heard from your mom and grandma. Science has demonstrated that in addition to the micronutrients (vitamins and minerals) packed into veggies, there are also important plant chemicals (phytochemicals) that are essential for optimal physiological functioning. I could go on and on about the value of veggies, but for now let’s keep it simple. Vegetables are almost like a free food. They have a very low calorie density. What that means for you is that you can consume tons of veggies without having to worry about the calories adding up. They are not only healthy for you but they will also help fill you up.

Habits to a Healthy YOU!!! Habit #2

Habit 2: Eat complete, lean protein with EVERY meal Some experts will have you believe that protein is somehow harmful, unnecessary, etc. But remember, we want the best of all possible worlds—the best health, the best body and the best performance. It’s hard to achieve all three of these without adequate protein. Protein is especially important if you find yourself constantly snacking. Protein does a much better job of filling you up leaving you less likely to reach for those unhealthy snacks. Women should get 20-30 grams of protein per meal—the equivalent of about one palm-sized portion of protein. Men should get 40-60 grams of protein per meal—the equivalent of about two palm-sized portions. By following this advice, you’ll not only ensure an adequate intake of protein, you will also maximally stimulate your metabolism, improve your muscle, recovery between workouts and reduce your body fat.

Habits to A Healthy YOU!! Habit #1

In the following weeks we will provide you with seven habits to optimize your nutrition. We don’t expect you to completely change everything overnight. We want you to be realistic and start small. Our most successful clients focus on one habit to change. Yes, you heard that correctly…. ONE HABIT! I can’t emphasize that enough. Start with one thing and make it your focus. Once you have mastered that habit (should take 2-3 weeks), then you take the next habits that we will be providing in the coming weeks and focus on that. The changes will come slower than if you did a complete nutritional overhaul but they will be longer lasting! One of my most popular sayings is, “I don’t care if I help you lose 20 lbs this month. If that happens, and 6 months down the road you are right back where you started, then I failed!” This is about setting yourself up for success from here and moving forward. These habits were designed so that you can stick with them 90% of the time -  for the rest of your life! Your goal is to follow one habit EVERYDAY. Do not try to rush the process. Once…

You Don’t Cut Your Grass When Your House is on Fire

Odds are, most of you read the subject and rolled your eyes saying to yourself, "tell me something I don't already know". Yes, I get it. The subject of this post is pretty much a no brainer... BUT, before you jump down my throat and tell me how I am full of useless information, give me three minutes to explain... The reason I am using that saying is because I have heard myself repeat it several times (and many more in my head) lately when discussing nutritional habits with clients looking to lose weight. I receive questions every day regarding protein intake, carb intake, protein choices, healthy fats, what should I eat for breakfast, etc. More times than not, after going over EVERYTHING someone consumes on a daily basis, the problem is rarely (if ever) a matter of eating a specific number of carbs or protein or fat for that matter. Typically, the BIGGER issue lies in the 3 glasses of wine every night after dinner (hopefully not in this glass). Or maybe it is the pint of ice cream you slam for a bed time snack. Or the fact that you are cleaning multiple plates at dinner. Or that…

7 Important Lessons I Was Reminded Of This Year

This past weekend I was thinking about everything that has happened over the last twelve months since Blue Ocean Fitness opened its doors. Call it a rant or some of my pet peeves but I decided to put together a list of seven things I was reminded about for your viewing pleasure... The most successful clients we work with are ALWAYS consistent. Period. That is the one thing that always holds true. One program might vary quiet a bit from the next due to fitness levels or prior injuries but the success we see always comes from people that are consistent. I would rather see someone work out three days per week every week than five days one week and two the next. If I had three minutes to explain to a complete stranger what they need to do in a mainstream gym to get a good workout it would be simple. Stand and observe everyone for ten minutes. Take detailed notes of what exercises they are doing. Now go do the opposite. Yes it sounds a bit extreme but it is true. Get away from the ab crunch machine, the leg extension, the inner/outer thigh thingy, the bench press…

Working Hard or Working Smart?

A couple days ago I was speaking with someone that was interested in learning more about our programs. We had a casual conversation about how and why we do certain things at Blue Ocean Fitness. This individual then started telling me about the program they are currently doing with a personal trainer. Basically, from the information I gathered, it sounds like this trainer was more interested in having people crawling out the door covered in sweat and in pain rather than actually performing movements that would get them looking, moving and feeling better. I found this quite annoying even though I hear a similar story on a fairly regular basis. Let me be clear everyone: The Jillian Michaels "workout till you puke" philosophy that everyone has seen on The Biggest Loser is pure garbage... In reality, it isn't supposed to work that way. One of the first things I try to get people to understand is that harder isn't always better. The more exhausted you are doesn't necessarily mean you got a better workout. If that were true, I would just crank the heat up in the gym year round, make everyone wear sweatshirts and sweatpants and run in circles…

Thoughts for the Week… Episode 4

In no particular order of importance… Crunches suck. Please stop doing them. Think about how you perform a crunch... You pull your shoulders up (which causes them to round forward) from the floor. Just that motion alone doesn't make sense. Most people already have rounded shoulders from sitting at a computer typing (like I am doing now), driving, reading, eating, etc. Why would you want to make your posture worse by reemphasizing a bad behavior by rounding your shoulders during a crunch? If that doesn't make you think twice, Stuart McGill (who happens to be the leading low back pain expert in the world) has done research that shows the flexing of the spine (which is what happens during a crunch) is the same movement that causes bulging discs. Moral of the story... Unless you think bulging discs are cool or unless you want to look like The Hunchback of Notre Dame- stop doing crunches. First thing I ask a client that wants help with their nutrition is how much water they drink. Most of us (mostly likely you, even though you don't think so) live in a dehydrated state and have no idea what it feels like to be…

31 Ways To Be Awesome and Look Even Better

In honor of my birthday, I decided to pull together a quick list of tips to help you move, look and feel your best. This is a list of things that will help keep you feeling young and awesome (just like me). These might not all be for you but chances are you can at least find a few ideas that will help you. Here they are in no particular order... Get more sleep (Do as I say, not as I do). Stop ignoring that nagging pain that won't go away (RUNNERS- constant pain is not normal). Do more core stability work. Do less crunches and sit-ups. Pick better parents (sorry but your genes do play a role). Hydrate sufficiently. You aren't drinking enough water. No really, YOU AREN'T. Make sweet love to a foam roller. Train in all three planes of motion (forward/back, side to side, rotational). Stay away from alcohol. It kills tissue quality, messes up sleeping quality and affects your hormonal status. Stop distance running for fat loss. Improve glute activation so that you can fully extend your hips. Stop reading about what fitness models/actors/actresses/athletes do for exercise and assume that is what you need to do.…

Thoughts for the Week…. Episode 3

In no particular order of importance... Where do you get your information? Do you follow an internet "guru"? If so, who is this person? Are they someone that is actually training people on a daily basis or are they just a great marketer? The internet is an unbelievable tool with tons of great information. Downside is that you need to make sure your guru actually knows what they are talking about. Just off the top of my head I could name several "internet experts" that don't train a single client. Moral of the story- make sure you get your information from people that actually know what they are talking about. Don't just assume that because someone has a cool looking website they know what they are doing. Do you have a filter for your information? This kind of piggybacks on #1. You have to learn to sift through the bull$#!t when looking for information. Yes we have all heard it a million times but if something sounds too good to be true, it probably is. Next time you read about "the next best thing for weight loss" you might want to stop and think before jumping on board with a…

Schedule your free 30 minute strategy session today!

I'm Ready To Be Strong & Healthy