5 Quick Fitness Tips This Holiday Season

The Christmas Season is a great time of year.

But with all the holiday cheer comes some baggage:)

Weight gain is common for many different reasons.

Here are 5 quick tips to avoid the holiday weight gain.

1.  Start or continue an exercise program

2.  Focus on healthy nutrition prior to parties

3.  Park and walk a lot during shopping

4.  Drink water throughout the day and especially if you are drinking alcohol

5.  Get some alone time if at all possible to rest, relax and reduce the stress

 

Foam Roller

The Foam Roller 

Fad or Functional?

The foam roller has been around for awhile now but is becoming more popular among fitness professionals and at gyms.

Many times though the foam roller is used for exercise itself or they just sit in a corner.

I know that I have had my doubts with the foam roller but over the last few years those doubts are completely gone!

The benefit of using the foam roller are

1.  Getting rid of “tight” muscles

2.  Reducing muscle soreness

3.  Helps recovery from exercise

4.  Helps performance in workouts

5.  Decreases the likelihood of injury

The disadvantages if you can call them that

1.  You have to pay for one but it is well worth it

2.  It takes a little of your time but it is well worth it

http://www.sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm for further reading.

Personally we recommend the grid because it does not indent or lose it structure and it works awesome.

The Toe Shoe

The Toe Shoe

Fad Or Functional?

Today lets take a look at the toe shoes that are popping up all over the place.

Is this just another fitness fad or is this a functional, helpful pair of shoes?

I have seen fitness professionals and others wearing these shoes for awhile and thought it was a fad at first.

Overtime though I had been reading and hearing the benefits of this shoe.

A few weeks back I heard a presentation and I knew I wanted or maybe even needed a pair.

 

 

 

 

 

 

What has the experience been?

1.  My feet feel great when wearing them.

2.  My toes are spreading apart.

3.  I can feel my feet getting stronger.

4.  They are light and seem durable thus far.

What are the negatives?

1.  They must be kept clean because socks are not worn.

2.  They can be hard at first to get on to your toes.

3.  They are not super inexpensive but are worth the price.

4.  They have made my feet itch.

5.  They look funny but for me it is function not looks!

Below are two longer articles on toe shoes. Please check with your doctor before getting the toe shoes for yourself!

http://birthdayshoes.com/why-toe-shoes

http://www.buzzle.com/articles/toe-shoes.html

Functional Rating

 

 

 

 

 

Please post your comments below!

Perform Better Wisdom

The Wisdom of Perform Better Chicago 2011

Here are the top things I learned at this years perform better.

1.  People are learning that being educated is more important then ever.  I have went to perform better for several years.  The number of attendees is increasing.  When it comes to fitness education, Perform Better Seminars are the best or at least one of the best in the business!

2.  Our glutes are weak.

3.  Anything worthwhile is going to usually take effort.

4.  Dropping a kettlebell on a hard floor might break the kettlebell:) It wasn’t me.

5.  We need good fitness professionals more than ever.  People do not know how to lose fat, get their bodies moving properly, and want some help to be able to function throughout life.

6.  FMS – Functional Movement Screen is a great system.

7.  Al Vermeil is genius and a super cool guy.

8.  Barefoot training and the weird shoes are no longer a fad but this needs to be introduced slowly especially untrained individuals.

9.  That I need to become the absolute best fitness coach I can be.  This will help me become more successful.

10. That most people will not keep weight off without continual support, lifestyle nutrition habit changes, and gradual progressions in exercise intensity!

Fat Loss Problems

Why Fat Loss Becomes Impossible and How To Change?

There are so many reason for not being able to lose fat but I have found some common themes

1.  Starvation dieting or dieting in general.

I am not saying that a person should not eat healthy and then at a SLIGHT caloric restricion.  A person should do this but food is to build lean muscle, to become stronger and to have more energy.

2.  Lack of Trust or Faith

If a person does not believe they succeed, they will be correct.  The truth is a person must believe they will reach every goal including fitness.

3.  Justification of exercise

There have been times where I have done this.  I say I can eat whatever I want because I exercise.  The good news is I only do this occassionally.  I do believe that exercise is just as important for long term fat loss but people must make lifestyle changes.

4.  Patience is a virtue

I am impatient but when it comes to becoming lean and tone it takes time.  It could take years depending on your goals.  Sorry but it is the truth!  It could also take a few months it totally depends on so many variables.

5.  Program movers

I think a person should stick to a resistance based program long term.  I believe in simplicity with fitness and fat loss.  Get stronger, more conditioned, more functional and eat supportively.  When it comes to exercise less can be more IF DONE PROPERLY.

6.  Work ethic

Sticking with high reps low weight or staying at the same speed on the treadmill is not a good idea to become toned

7.  Long duration moderate cardio

You might lose weight but it is not worth the muscle loss and metabolism diminishing returns.  For me it is always about high intensity interval training.

8.  Comparing to others

I have learned something about competition over my years as an athlete and as an adult.  You only compete against your best self!

9.  Never give up

We can see this health clubs across America.  The two weeks and done syndrome.

10.  No accountability

This one is often overlooked.  If you have support and accountability results really do sky rocket.

Basically do the oppossite of these 10 and you will see amazing results!

 

Your Express Fitness Coach,

Jeremy Belter

PS Bonus 10.5 is that recovery is over looked such as a foam rolling, band stretching, sleep, nutrition, water and so on!

10 Things To Learn From Grandmas

 10 Things I learned about life and fitness from my Grandma!!!


1.  Be your best.

My grandma always said or implied do your absolute best and then nobody can judge you.  The challenge is to decide for your self are you really doing your best.  If you can honestly answer yes to that you are going to win in life!

2.  Work hard and never give up.

Work Hard and keep on moving forward.  When I was young my grandpa died in a tragic tractor accident and it was one of the saddest times for my family and myself.  My grandma continued to work the farm, work hard, and give to others.

 

3.  Value God, family, and community.

Keep God, family and community close.  My grandma lives in a rural area but she continues to support others through her love and compassion.

4.  Lifting weights is important.

Lifting heavy weights makes you strong and fit.  My grandfather would be on the road hauling cattle and my grandma would do lots of heavy lifting.  In her prime she was in great shape and still is to this day and I am convinced it is because of lifting heavy things all day long.  She never went for jogs, used the shake weight, or walked on a treadmill!

5.  Stay physically and mentally active as you get older:)

Stay active and moving… The older you get the more important it becomes.  My grandma comes to families homes and watches kids, cleans home, plants gardens, helps paint, does laundry and more.  Let me tell you she does not sit still.

6.  Manage money wisely.

Spend wisely, save for a rainy day, and invest wisely.  Along those same lines she said credit cards mismanaged will destroy a person and maybe even a nation.  I used to think grandma was paranoid but she is right!

7.  Be thankful and happy with your life no matter what.

My grandma is thankful for the smallest things.

8.  Run your life with systems.

My grandma has a great routine for her life.  She still gets up before the sun comes up.

9.  Enjoy a good book and know when to relax but not be lazy.

10.  Keep life simple and fun.

Jeremy Belter

77.7 Fitness Tips

77.7 Tips, Tricks, Ideas and Principles to Get Fit, Lose Fat, Become Healthier, and Never Worry About Gaining Fat Again!!

1.  Have the proper mindset.  Click the banner below if you do not have the correct mindset.  Look for his products on weight loss or fitness.

 2.  Focus on long term gradual improvements.

3.  Get Stronger and Faster.

4.  Remember being fit does not just mean being able to run slow for a long time.  In fact many would argue this could make you unfit and unhealthy.  http://hubpages.com/hub/Why-Cardio-Sucks

5.  Most people need to eat more fruits and veggies http://www.mayoclinic.com/health/weight-loss/NU00595.

6.  Learn how to exercise with body weight (hint not walking on a treadmill).

7.  Learn how to exercise with bands.

8.  Get plenty of sleep about 7-8 hours a night.

9.  Do not do marathon workouts.  Personally I like 10-40 minutes at most but usually stay within 30 minutes.

10.  Be focused on improving in every workout.

11.  Take time off and train based on your goals.

12.  Understand that the harder you workout the more recovery you will often need.

13.  Keep it simple.

14.  Have fun.

15.  Set goals that are challenging, realistic, motivating, and time orientated.

16.  Visualize your goals and once you reach them….. then visualize new goals.

17.  Limit junk food and alcohol.

18.  Drink half your bodyweight in ounces of water.

19.  Understand your caloric needs for your goals. http://www.freedieting.com

20.  Do Eischens Yoga

21.  Hire the right people to help you.

22.  Find those that support you.  Hint if people do not support your goals it will be very difficult and you must get support from professionals.

23.  Never Give Up.

24.  Have Faith that success is guaranteed.

25.  Let others know what is working for you.

26.  Think like an athlete.

27.  Think like a Fitness Professional.

28.  Get rid of all excuses.

29.  Learn how to use foam roller:  http://www.youcanbefit.com/ROLLER.pdf.  The Grid

30.  Stop steady state cardio and focus on interval training
31.  Use this music to increase results instantly.
32.  Take pictures to track results
33.  Train for a specific purpose especially for strength, power and so on.  Many of my campers want to be able to do pull ups again or for the first time.  This is a great goal!
34.  Get adequate protein
35.  Focus on whole foods
36.  Eat based on your goals
37.  Train hard recover properly.
38.  Take vacations
39.  Pray, meditate, and relax.
40.  Change up your programs but not all the time
41.  Stick to a plan if it is working
42.  Never give up
43,  Read and learn from those you want to be like
44.  Make fitness a priority
45.  Your health is up to you not anyone else
46.  Be held accountable
47.  Focus on long term results not short term fake results.  An example would be someone loses 20 lbs in a month only to gain more back in a year.
48.  NEVER EVER GO ON A DIET INSTEAD LEARN HOW TO EAT
49.  Take a pre-workout drink
Workout Free Trial url:
50.  Take a Multi-Vitamin
 Men’s and Women’s VGF Free Trial url:
51.  Your children should take one as well:)
Children’s Vitamin Free Trial url:
52.  Sign up for a free newsletter here54.  Have fun in your workouts
53.  Free google groups with insider information
          <Google>
55.  Challenge yourself

56.  Ask yourself what is the goal for this workout?

57.  Remember food is for energy, to feel full, to become stronger, and to improve performance

58.  Have some reward meals or days depending on your goals

59.  Do not always stay at a caloric deficit

60.  Learn about zig zag nutrition

61.  Educate yourself but DO NOT jump around from program to program… keep it simple

62.  Chose one of these to help your efforts     

 “Image” “Image”

 63.  Be patient but work like you are not

64.  Learn proper form for all exercises

65.  Do band stretching with the bands above

66.  Never let someone tell you can’t do something

67.  Working out two or three times a week with gradual improvements is better than working out every day with no improvements.

68.  Get these free gifts below

“Image”

 69.  Eat good fats

70.  Smile and laugh

71.  Do not worry or at least minimize it

72.  Forgive others always

73.  Use different tools for fitness

74.  Enter challenges

75.  Follow me on social media www.facebook.com/jeremybelter and twitter.com/#!/jeremybelter

76.  Track progress not just on the scale.

77.  Develop a positive sense of who you are and how you look in the mirror.  Do not talk negative about yourself!

Hope these help you on your journey,

Jeremy

PS  I almost forgot number 77.7 is be active on this blog and post comments:)

Is Supplementation Beneficial?

So many people question the benefits of supplementation. I don’t blame you every day there appears to be a new “miracle” supplement. There are a few things to understand about supplementation. First, there is no magic pill or anything that standing alone can get you in better shape. Ask yourself, “who sees the most benefits from Supplementation?” In my opinion it is athletes because they have a sound nutrition and exercise program. Lets go over the facts

1. Supplements do just that supplement your nutrition
2. If your nutrition and lifestyle is terrible supplementation will help, but try to change other areas as well then your improvements will be even greater
3. Not all supplements are beneficial to you
4. Some supplements can be harmful especially when not taken properly
5. Supplements are not FDA approved because they are not a food or drug.
6. Proper supplementation can be beneficial but not as beneficial as doing better at all three (nutrition, supplementation, exercise)

To your fitness lifestyle,

Jeremy

Nutrition Software

Dieting does not work and so many clients ask me

What can I eat?
How often should I eat?
How many calories do I eat?

I used to give general ideas and guidelines but now….Well now I have the answer for you! I can give you a menu for up to 30 days to help you look better. The menu will tell you exactly what foods to eat and in what quantities and it will be all planned out for you. If there is any interest please email me

To a fit and healthy life,

Jeremy

The Truth about Coffee

Is coffee good or bad? A lot of times it depends on who you ask. If you ask the CEO of Starbucks I bet he says coffee is great:).

There are pros and cons to drinking coffee but it mainly depends on the amount that is drunk. If you Google, “Is coffee good or bad for you” there will be plenty of reading.

My opinion is simple. Coffee in moderation can be drunk and even used to your advantage while exercising. If you have not built up immunity to caffeine, it can be cycled to give you a boost during exercise. The key with caffeine and coffee is moderation.

To your health,

Jeremy

Zig Zag Nutrition

So many people seem to eat more and keep the weight off. I believe one reason for this is because of “Zig Zag Nutrition” Basically, a person changes up caloric intake and this increases metabolism. Although, it must be done properly. For further reading please go here or here

To a faster metabolism,

Jeremy

Another Diet Fallacy

The question in this article is “does calorie restriction lead to longer life?” There are a few things to remember here. If you eat less, you will lose weight in the short term, but you might gain weight in the long term. On the other hand, constant caloric restriction will lead to a slow metabolism and many other side effects. So what is the answer to long term weight loss?

In my opinion it take a faster metabolism through proper nutrition, intense workouts, as much lean muscle as you can get, and a lifestyle of moderation. Eat healthy, get stronger, get moving, eat often, and live with passion!

To a new you,

Jeremy

The Diet Myth

Myth – You have to diet by eating less for LONG TERM WEIGHT LOSS!

Fact – You have to learn good nutrition and make lifestyle changes. When you eat right you should never be hungry. You see most people do not eat often enough. What happens after that? They crave bad foods and will eat whatever they can. Eat more often and you will reap the benefits.

Myth – There is one best nutrition plan for everyone.

Fact – I know many healthy and fit people, and each eats differently. The fact is although there are some definitive truths about nutrition not everyone will or even should eat exactly the same.

To your success,

Jeremy