Last Minute Snack Ideas

I am ALL for making your own snacks and eating as much FRESH food as possible ... but I do have an understanding for the busy individual who works long hours (I can relate) and is always on the run. I am not a fan of excuses and I will not stand for them. I don't like to sound harsh but it is, what it is :)

That being said you might want to try a few of these snack options out as I came across them in the inter-webs:

http://stevesoriginal.com/store

http://www.savannaorchards.com/

They can be a bit pricey but if you have a little extra cash laying around and want a legit go-to snack that won't set you back in your goals, give these a shot. I have no association with these companies whatsoever FYI.

PS. I want to restate that I am all for FRESH food or even but bulk nuts/coconut/unsweetened dried fruit to pack yourself but this is all about convenience right? That's the world we currently reside in :)

'Til next time,

SMS

5 Tips to Grasp a Better Body!

Sorry for the lack of updates - although it is not uncommon to find someone in the health industry busy around this time. I cannot complain though - I am working on quite a few things coming up this year that I am excited to roll out with clients! Without further adieu - a new post!

Have you ever tried to hold on to a barbell with 1 finger? Were you successful? Chances are slim… but the more fingers you can wrap around a barbell the more successful you will be. The same goes for you achieving a better, more healthful body. The more comprehensive your approach is, the easier it is to obtain and maintain.

Sleep like you need it.

Eat like it’s your job.

Lift like no one is watching.

Recover like you’re 85 years old.

Rest like you want to.

Sleep – “Without enough sleep, we all become tall two-year-olds” –JoJo Jensen.  If you didn’t know already, getting adequate sleep has numerous benefits besides feeling absolutely amazing! Not getting enough sleep can lead to diabetes, altering hunger hormones (making you feel more hungry than you really are – hello unwanted fat gain) and probably the most shocking fact, not sleeping will kill you quicker than not eating! So get at least 7 hours of sleep, if not 8 – your body AND mind will thank me.

Eat – I think that food quality is tremendously more important than food quantity. Our bodies are designed very intricately – on a cellular level – to process things like nutrients, vitamins and minerals to help recover, repair and rebuild tissues and the likes. Many people are plagued with food sensitivities/allergies (dairy, soy, gluten, etc) that can stall fat-loss, hinder muscle-gain and make you feel like absolute dog doo-doo. So eat like you’re being paid to do so – focus on proteins (meats), complex carbs (vegetables, not “whole grains”) and super fats (coconut oil, avocados, animal fats)! Oh, and visit the farmers market to support local farms and reap the great benefits (future article)!

Lift – “Muscular definition is the absence of fat around a well-developed muscle.” Fixing your nutritional habits and eating patterns will surely take care of a majority of fat-loss. Unfortunately, your muscles need a little more stimulus than just cooking and creating stellar meals in the kitchen (Oh, how I wish that wasn’t true!). So lift some heavy weights (properly please!!) and challenge the muscles to grow! Some sprints or metabolic work should complement this but not take up a majority of your time. Sprinter vs. Marathon Runner in terms of physique – Sprinter wins!

Recover – Foam roller. Tennis Balls. Lacrosse Balls. Tiger Tail/The Stick. PVC pipe. There are endless apparatus’ to use in order to separate the muscle from the fascia (which runs the entire length of your body), so please take some time out of your week to give your body some love. Warm-up properly before you lift, static stretch after your work-out and at the very least when you watch T.V. do some foam rolling/soft tissue work to keep your body feeling GREAT. We aren’t getting biologically younger so build your temple and give it some love so you can workout at the same intensity as when you are 85!

Rest – For the most part we could all use a day of rest – Agreed? If you wake up feeling like a hundred bucks, or even a thousand instead of a million, do yourself a favor and rest. Focus on your eating and then get at it the next day. The squat rack will still be there, most treadmills will be working ;-), and everyone will be stoked to see you! Don’t be a hero – leave the ego at the door and give your body adequate rest so that your muscles can recover and feel great – think of overwatering a plant.. too much is a bad thing right? I’m no green thumb but you need more than just some water to get a plant to grow. Bad example but you get my point.

If you have any questions or need more information, please feel free to contact me anytime. I’m here to help!


In optimal health,


SMS

HIIT Me!

So you want to be lean but you’re having a hard time getting the results you want. I’ve heard that before! There is a multitude of things you can change in your program but aside from changing your nutrition (I’m calling out all you carb-junkies out there!) this may be just the ticket for you!

I am talking about High Intensity Interval Training (HIIT-geared more towards the cardio aspect of training) and High Intensity Training (HIT-geared more towards the weight lifting and strength training aspect).

HIIT involves things such as sprints – ideally outside but on a treadmill, or any piece of cardio equipment for that matter. You are basically alternating between high and low-intensity ranges usually with a short period of rest. This can be running up a few flights of stairs as fast as you can and walking down. This can also be doing burpees with bodyweight rows in-between. If you have ever participated in HIIT you know that you will be gassed by the end, which should last no longer than 12-15 minutes in my opinion – MAX!

HIT is a little different because you are dealing with weights, iron, resistance, loads, etc. This is more along the lines of lifting a heavy weight for a few repetitions rather than “toning the arms by doing light weight FOREVER”. Perhaps doing a few compound exercises like a deadlift, press and pull-up then resting until you’re ready to hit it hard again.

BUT STEPHEN, WHY IS IT COOL TO DO THIS KIND OF STUFF AND WILL I GET RIPPED??!

The answer is, maybe. Assuming that you have all your ducks in a row and you are eating a highly nutritious diet, getting enough rest, lifting some heavy weights and possibly doing some HIIT. My guess is yeah, you’ll be ripped and lean!

But more onto why this is a beneficial way of training.

If I were to tell you to go run as fast as possible for 20 minutes outside you would start strong for the first 10-20 seconds and then your body would be burning like crazy because of the acidic buildup in the blood pH and you will start to slow – 20 minute sprint challenge FAIL! But it’s okay… because you don’t need to run for 20 minutes to be lean and lose body-fat. You have a quick burst of powerful energy for a few seconds then you change energy systems within the body when you “sprint”. Oxygen is the key player here and after that hard sprint you have now created a debt in the body – but a good debt, not like the one our nation is in. An oxygen debt that now the body has to repay. And while the debt is being replenished, your body is working over-time to repay that oxygen and when your body is working in over-time, YOU benefit! Higher metabolic rate.. more calories expended… good stuff. If you work hard enough, a mess of hormones are released through the body (in a good way) that create awesome results in terms of body composition (the amount of fat and muscle in the body) and anabolism (muscle/lean tissue growth).

So get out there and try something different, you never know – it may actually WORK!

In Optimal Health & Wellness,

SMS

I know this quote has nothing to do with what I just wrote … actually it has everything to do with it because nutrition is KEY!

“…grass-fed beef costs WAY less than diabetes, obesity, heart disease and all those medications…” –unknown

Integrity

It seems that the consistent theme in my life right now is integrity. I have heard integrity be defined and quoted many different ways but it always means the same thing.

"Integrity is doing the right thing when nobody is watching"

"Integrity means staying true to what you believe"

"Integrity is doing what you know is right in the small situations"

I believe all of these to be true because consistently I am challenged in life no matter what facet it happens to be. Sticking to your guns (whether large or small :) ) is something I firmly believe in and in this world it is way too easy to be swayed in one direction or another just to appease one or multiple persons. I respect and honor those who are diligent and disciplined in what they do. Even if it might not be the right thing (unbeknownst to them, hopefully) they are continuing to practice what they perceive to be the best and most logical route to take in their life. 

I challenge you today to be that person. To be a man or woman of integrity and show those around you that you aren't just dust in the wind. You are a tree... a tree that is rooted DEEP into the ground and it's going to take a LOT of force to move you from where you are. Your roots might need to be watered a bit (exercise, nutrition, lifestyle) but you are doing what you know to be the BEST route in your life right now. If you need help and assistance in reaching your goals, reach out to someone who seems to know what they are doing... or is trying to do what they think is the right thing to do... someone who displays integrity.

You might lose a little bit along the way, doing the right thing, but in the long haul I believe that maintaining integrity will reap a great benefit.

Now go DO the right thing, don't just THINK about it! Have an awesome and healthy day! (I know I will - Farmers Market day!)


In Optimal Health,

SMS

Lift Hyooge - Look Awesome!

I wrote a "Did You Know?" post up at the gym I work at and I thought I would take a small daybreak from the meal photo posts and share this article with you. I was inspired by those females around me who lift lots of weight and look amazing! I was also reading a book that some of you girls should check out.. It's called "The New Rules of Lifting For Women" ...great read for females AND male trainers looking to help your female clients out more!

"Muscle definition is the absence of fat around a well-developed muscle." -unknown

Did You Know?

By Stephen Steigler, CPT

Topic: Girls Should Train like Guys; Guys Should Train Like Girls

This title might confuse you but as I explain further, I think the clouds will clear and you will look at your training program in a whole new light. Girls need to train more like guys; and Guys.. You need to train more like the girls!

You are probably still confused and that’s okay! You could be offended right now but please don’t take it the wrong way. I am not calling any of the guys a “girl” or vise versa. Something I have noticed in the commercial gym setting (where you are right now) is that some people need to step it up (Girls!) and some people need to take a step back (Guys!).

Girls.. let’s start with you. I believe that you will see more noticeable and appreciable changes in your body if you change up your training regimen a bit. Most females stick to hours and hours a week on the treadmill, stepmill or elliptical. On top of that many girls stick to lifting light weights for 8-20 repetitions or more and doing hip adductor and abductor machines and endless triceps extensions! I am not opposed to these machines or exercises as I think everything has it’s place and application but I believe that time can be spent doing something better and more efficient.

I have a few brief, general recommendations for you ladies… lift heavier weights, do fewer hours on the treadmill and sprint more!

Some of the common reasons that girls don’t like to do these types of exercise are that they think they will get “bulky” from doing them, which couldn’t be further from the truth! Keep in mind that the females on the cover of bodybuilding magazines are chock full of chemicals and extra juice. Ample testosterone is required for major muscle growth, which is why guys can build muscle much easier (Did you know that men have upwards of 15-20x more testosterone than women!). Also, muscle growth comes primarily from volume.. doing sets of 3-6 reps will provide much better strength gains without the bulk. So try some heavy sets and if you ever need any assistance, please find me and I’m glad to help! If you get bulky overnight then call me because I want to do what you’re doing!

Moving on to the guys.. this is a bit easier but JUST as much as important! If you take notice around a typical commercial gym, most guys will come in, do some arm swings by the bench press or squat bar and proceed to jump in and try way too much weight. If you don’t remember anything from this snip-it of information, remember that in order to create a strong house, you must first build a solid foundation.

My recommendations start with doing less weight. Make sure that your form is on point and never ever compromise form while progressively lifting more and more weight. Then if you can’t perform the exercise properly (once again, please come get me or ask me if your form is good any time) then take a step back and consider doing some strengthening of the muscles that help keep posture tight and tall.

Incorporate some more mid-trapezius/lower-trapezius strengthening by getting an exercise tube/band and pulling it apart with straight arms. At the very least, do a ton of pulling exercises like seated rows, high-rows and pull-ups or lat pull-downs. As a rule of thumb, throughout the week try and do 3 pulling exercises for every pressing or pushing exercise you do so that your body stays balanced.

Another part of the body often neglected by guys is the glute medius and exercises that strengthen the glutes overall. The glute medius, which is like the earlobe for the butt, is a muscle that helps pull your legs away from the body. During a movement like the squat, if your knees cave inward, you may want to strengthen these by simple walking to the side in a squatted position or use an exercise band once again to add in some resistance!

Another thing that will help guys lift more weight and more often is by diggin’ into the foam rollers! The health of the soft tissue is very important. There is a sheath of fascia that surrounds our entire body. Not only will you recover quicker but you will also feel a heck of a lot better after a great workout and you will be able to do it more often.. the right way!

I could go on for days about what would be good to incorporate into many exercises regimens but I will stop here. Please feel free to ask me any questions at any time. Girls, in the words of Lou Schuler, “Life Like a Man, Look Like a Goddess” and guys, let’s leave the egos at the door and build that foundation first! 

In Health,

SMS

Do as I do - AND say! - Day 4

Not your typical day of food on this specific day. You will see that I have eggs throughout the day, this week in the form of soft/hard-boiled eggs but I don't always consume them at breakfast. These pictures are posted in sequence of my meals throughout the day. 

That in mind, remember that you don't always have to have breakfast food... for breakfast! I loooove having breakfast food like eggs and bacon for dinner! I don't know why or how this whole breakfast foods must be consumed in the morning shenanigans started but lets break that habit! Enjoy this days food and I hope I have inspired you to eat more fresh, wholesome foods... cooking is fun, enjoyable, therapeutic and tastes absolutely stellar! If you don't know how to cook you might want to buy a cookbook that helps you or take some cooking classes. Without further adieu...

Morning Conditioning = some carbs & protein (tapioca crepes!)

Breakfast of veggies and GF ground beef!

Delicious snack of almonds and coconut butter.

Small meal pre-workout.

Post-Workout: Awesome crepes, banana and whey with water!

Post-Workout: sweet potato!

A few eggs (cage free of course) with some veggies.

A couple more eggs with a little yams and veggies!

And finally a few toasted almond slivers!

Hope you all enjoyed what I ate :) Now get out there and please eat some good food that is good for you! Oh and lift some weights while you're at it! (I love dead-lifts and squats) Get it!

In Health,

SMS

Do as I do - AND say! - Day 3

Another day of successful and delicious food! I love eating fresh, whole, natural food as close to the farm as I can get. I find that not only does it keep my body composition in check but fuels me throughout the day and helps me feel GREAT! Try grass-fed beef this week and I think you won't go back.. better fatty acid profile and the taste is out of this world. Also keep in mind that food not only affects how we look but more importantly how we feel. To the pics!

Hard-Boiled eggs and zucchini squash.

Coconut butter mixed with slivered almonds and cinnamon. Awesome snack!

Post-Workout: Whey protein shake with an apple and a root bake!

Post-Workout: Yams.

Another coconut butter and almond snack.

Grass-fed ground beef with sauteed cabbage and an egg!

That's it for another great day of awesome tasting food that helped me feel amazing! Keep eating fresh and lift some heavy weights!

SMS