Posts

5 Minute Deep Squat Challenge

Image
There are a ton of benefits to preforming squats on a daily basis. Including: Building strength in your legs and core, improves flexibility, helps with balance, can help with digestion, and much more!
But why aim to just hold a (deep) squat? In these times, people, in general, sit for LONG periods of time. Desk jobs for 7-9 hours. Sitting at home, binge watching Netflix. As we age, we lose the importance of human movement. And holding a deep squat for a few minutes a day can help bring that back.
Benefits include: Regaining flexibility in your legs & hips. Gaining more mobility in your knees & ankles. And helping to prevent lower back pain.
There are a plenty of countries, where people sit in a deep squat for comfort.  How to: *If you struggle with lower body mobility, find something to hold onto (chair, couch, etc.)* Feet a little wider than shoulder width apartAs you squat, body weight should be even on your feet (focus on being on your heels)You don’t want your knees …

4 Ways To Beat The Thanksgiving Weight Gain

Image
Did you have extra pie, because it was Thanksgiving? Did your Thanksgiving last all weekend long? Did the start of Holiday shopping mean grabbing any mall food that was around? Did walking the mall count as all your cardio this weekend? Did you convince yourself that the gym was closed for the weekend?
If you’re guilty of any (or ALL!) of these, follow some of these tips to help you get back on track...
1. DRINK WATER I know being around friends and family can involve (or lead to) having a couple alcoholic drinks. And being out shopping means buying coffee with extra sugar. Drinking water does a couple things to help. Helps flush your system. Helps with bloating. And hydrates your body. Aim to drink more than normal for a couple days.
2. GO WORKOUT Going in for seconds or thirds. Having an extra slice of dessert. It all adds up pretty fast. And while shopping does burn calories, you’re not going to break even. So, go hit the gym. Get back into your normal routine. And ma…

5 BENEFITS OF TRX TRAINING

Image
What is TRX? TRX stands for Total Body Resistance Exercise. It's a type of training that uses your own body weight and gravity as resistance. The TRX was originally designed by a Navy Seal who needed to stay in shape with little space, using something he could easily take with him. It’s why it’s a simple 2 strap tool.

5 Benefits Of TRX Training
1. Great for ALL Fitness Levels. From beginners to more advance, anyone can use a TRX strap. And the difficulty level can be adjusted just by positioning your body a different way.
2. Minimal Equipment. All it is is 1 (or 2) straps. Your body is the resistance. The straps are just the tools. Use it at the gym, home, park, and toss it in your bag when you travel to guarantee a great workout
3. Full Body Strength. From Calves to Shoulders, you can workout and strengthen your whole body with a TRX strap.
4. Great For Cardio / Conditioning. Since you’re working many muscle groups within each exercise, the more reps/time you’re doi…

Pre Thanksgiving Meal Prep

Image
With a short week before Thanksgiving, I wanted to make sure I eat good, healthy food before Thursday came. So, I spent just about 2 hours in the kitchen meal prepping a bunch of food for Monday, Tuesday, and Wednesday. 
The Prep List Looks Like This:
4 Boca Veggie Burgers (2 Bowls) 4 Cups Brown Rice (2 Bowls) 1 Large Sweet Potato  2 Cups Broccoli 2 Cups Chopped Asparagus 3 Aldi’s Brand Chopped Black Bean Burgers w/ 1 Cup Black Beans & 1 Cup Spinach (Split into 2 Bowls) 1 Cups of Beyond Meat Chicken Strips w/ 2 Cups Spinach 1 Spaghetti Squash (Split into 3 Bowls) 9 Gardein Branded “Meat” Balls in Tomato Basil Sauce (3 for each of the squash bowls) 1 Container of Plain Greek Yogurt & Blueberries.


3 jars of Overnight Oats: 2x 3/4 cups of Oatmeal. 1/4 cup Blueberries. 1/3 cup Protein Mix. 1/3 banana. 1 tbsp Chia Seeds. 3/4 cups Almond Milk. 1 tbsp Maple Syrup.
1x 3/4 cups of Oatmeal. 1/3 cup Protein Mix. 1 tbsp Chia Seeds. 2 tbsp Powdered Chocolate Peanut Butter. 3/4 cups Almond Milk. 1 tbsp M…

VLOG 1 - Day of Training. 1 Life 1 You

Image
N

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*

THE GREAT FOOD LIST

Image
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…

1Life 1You Fitness Online Coaching / Programming

Image
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…