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THE GREAT FOOD LIST

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This list was created and tweaked with every Clean Eating Accountability Group I ran. Nothing here is set in stone. If you see that something shouldn't be on this list, let me hear it. Also, if something is missing from this list, let me know!


-Fruits-
ALL OF THEM (Try To Buy Organic)

-Vegetables-
ALL OF THEM (Try To Buy Organic)



For fruits & veggies, the simple rule I follow is, Fresh, then Frozen, then Canned



-Bread-
Ezekiel
Whole Wheat/Grain
Whole Grain/ Wheat/ Spinach Wraps

-Milk-
Organic Cow Milk
Almond
Rice
Soy
Coconut



-Dairy-
Cottage Cheese (Whole, Not "Fat-Free")
Greek Yogurt (Aim for plain. Don't buy the "fruit included" ones)
Parmesan Cheese (Real Cheese, Not The Stuff The Sits On A Shelf For Months)
Feta Cheese

-Meats/Fish-
Chicken (Try To Get Boneless & Skinless)
Ground Chicken
Turkey
Ground Turkey (Get As Lean As You Can Find. 99/1 Is Best)
Ground Beef (Leaner Is Better)
Steak (Lean!)
Venison
Bison
Buffalo
Salmon
Shrimp
Tilapia
Cod
Tuna
Tof…

VLOG 1 - Day of Training. 1 Life 1 You

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I decided to dive back into the YOUTUBE world. The video is a reintroduction, super quick look at the training studio, a days training, & what's planned for future videos.
Workout Programming For The Day:
STRENGTH 3x8 Deadlifts 3x8 Front Squats 3x12 Seated Dumbbell Arnold Press 3x10 Landmine Press 3x10 Landmine Row
CORE - 1x 60s Each: X Situps Leg Raises Triple Crunch Press Ups Ab Wheel
CONDITIONING - E.M.O.M for 20 Minutes: Min 1: 10x Dumbbell Thrusters Min 2: 10x Burpees Min 3: 10x Lunges Min 4: 50x Jumprope Min 5: Rest

*Next video will be about my trip to The Reading Terminal*

1Life 1You Fitness Online Coaching / Programming

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PROGRAM / APP LAUNCHING 12/17-1/18

For those individuals looking for:

Additional help with reaching a specific goal. Weight loss, weight gain, getting stronger/ leaner/ more toned.

A detailed 3/4/6/8 week program to get you started on your goals

Help with getting accepted in a physical job/career (police, firefighter, military, etc)

An activity you want to accomplish. Distance Run (5K, 10K, Half Marathons, etc), or you want to train for an Obstacle Course Race

More accountability with your fitness & diet, or you need help with what to do in the gym and some guideline with what to eat daily.

Taking the guesswork out of your diet and fitness.







1Life 1You Fitness Program/App Offers

Individualized 1on1 programming & nutrition guideline

3/4/6/8 week "focused" programs. Programs include Fat Loss, Toning Arms, Losing Belly Fat, Bigger Butt, Building Strength, Walking to Running, & more

We work together to build a meal plan guideline for you to follow. Everyone is not…

5 GREAT POST WORKOUT SNACKS

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We talked about quick pre workout snacks HERE, let’s go over a few picks for a great post workout snack.

These snacks will maximize all the hard work you just put in. It’s easy to workout for an hour, then hit up Wendy’s right after (trust me, I’ve seen it!), but getting good nutrition in after your workout is extremely important.



Protein Shake (w/ Fruit)
Let’s start with a staple when it comes to post workouts. Protein shakes are so popular because of their simplicity. Take a scoop (or 2), mix with water, and you’re done. I recommend also having a banana or other fruit to add some carbs.


Tuna Sandwich on Whole Wheat
Again, protein and carbs, because they help with recovery after a workout. Tuna on a slice or 2 of whole wheat (or grain) bread is a perfect combo.


Greek Yogurt & Berries
Low Fat Greek Yogurt (Go plain, no need for extra sugar) gives you about 15g of protein per serving. And berries are a perfect post workout carb. Add some honey to sweeten up the whole snack.


5 QUICK PREWORKOUT SNACKS

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In an ideal world, you’ll want to have a meal/snack within 2-3 hours of your workout. But, we don’t always have that option. So, if you have a gym session at 5pm and it’s 4:00, try out these quick pre-workout meals/snacks.



4 THINGS TO DO TO TRAIN FOR A SPARTAN RACE

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The Spartan Race is an obstacle course race/event meant to challenge any and all fitness levels. Ranging from 3 miles to 10+ miles, and 18 obstacles to 30+ obstacles. You need to be well rounded in fitness and your own training to get to the finish line. Here's 4 things you should be working on regularly if a Spartan Race is in your future.


Cardio
Spartan Races range from 3 miles to 13miles, depending on which race you’re choosing to join. So, first thought should be to be able to walk/jog/run at least the distance of your race. Getting out (or on the treadmill) for 1-3 runs a week. Aim for a mixture of short distance, speed focused, runs, longer distance (race distance) runs, and some hill or incline runs.













Grip Strength
Monkey Bars. Multi-Rigs (bars/Olympic ring swings). Rope Climbs. Jug/Bucket Carry. These all require a contain amount of grip strength to get through them without having to do Burpees. Doing Deadlifts, Bent Row, Farmers Carry, Pullups, & Inverted Rows all he…

4 QUICK HIGH INTENSITY WORKOUTS

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Short on time, or short on equipment, try out these quick High Intensity Workouts. These workouts should take under 20 minutes to complete, and you'll definitely work up a sweat.



Workout #1: Sprints
Warmup- 5 Minutes Light Jog. Pick up speed as you move more. Aim for about 70% of your sprint max. Stretch your Hamstrings, Quads, Calves, IT Band, Hips before starting the main workout. 
20 Rounds (10 Minutes) 20s Sprint (All Out) 10s Walking Rest
*Notes* If you're doing this on a treadmill, stick to plan. If you're doing it outdoors or on a track, you can also Sprint 20s, then walk/jog back to where you started.

Workout #2: Every Minute On The Minute
Warmup: Lightly, and slowly, do each of the movements for a couple reps each. Stretch: Full Body
Minute 1: 50x Single Jumprope (or 30 Jumping Jacks) Minute 2: 15x Hand Release Pushups Minute 3: 12x Burpees Minute 4: 60s WallSit Minute 5: Rest
Complete 3 Full Rounds (15 Minutes Total)
*Notes* EMOM is doing the programmed reps in the minute, and…