Common Workout Mistakes that Impede Progress!
You have developed a workout routine, have the discipline to get to the gym on a daily basis, and push yourself when you’re there. The correct movements are incorporated with the right weights and reps; these are all components of a solid foundation for any good workout regimen right? Why are you not seeing the results? There are lots of little things that can hinder a good routine and good results. Here are four common workout mistakes most people make that may be reducing the effectiveness of your workouts and keeping you from getting the results you want.
1. You’re Working…But Not Working Toward YOUR Goals
First thing I do with my personal training clients is, familiarize myself with their goals. I then devise a game plan on how they’re going to reach those goals. Most often what happens is this, you find the workout routine your favorite fitness celebrity is using and decide that if it works for them, it’ll work for me, right? Wrong! Every person is different and therefore what may work for your favorite fitness celebrity may not necessarily work for you. You need to clearly define your goals—not someone else’s. Then devise a good workout routine that is going to help you reach those goals.
2. Sticking To The Same Rep Scheme: Performing the Same Exact Thing Day in and Day Out!
Don’t get stuck in a rut lifting the same weight with the same number of reps as the previous workout. What many athletes don’t realize is sticking to the same exercise with the same weight and the same number of reps impedes your progress. Keep your muscles guessing by switching up the exercises, weight, and reps. I consistently introduce my clients to a new type of training stimulus that their body hasn’t had a chance to adapt to, which leads to better results in a shorter period of time.
3. Allowing Rest Periods Between Sets To Drag On!
Taking too long of a break between sets could be sabotaging your results. Too long of a water break, chatting it up with gym buddies, and texting with friends between sets will not keep your heart rate elevated which will not result in the maximum calories burned. It’s important to work those muscles while they’re still hot for maximum results. The muscle fibers must be broken down in order to rebuild and grow more muscle mass. Keep that blood flow in the muscles, and keep them pumped by taking breaks just long enough to catch your breath.
4. Mindless Lifting!
When you hit the gym it’s important to stay constantly focused on what you’re doing. All to often I’ve seen people in the gym just going through the motions. This does not allow you to complete each set with energy and attention. Don’t just aim to hit the rep number because it’s part of your plan.
Are you one of those athletes making one of these four mistakes? Don’t let anything stand in your way from making those changes to your physique! Stay focused, determined, and driven and let us help you do the rest. For more information on reaching those fitness goals, common workout mistakes, losing weight, and living a healthier lifestyle, or if you’re looking to hire a personal trainer, contact us.
Get Fit Fast With Strength Training!
Advantages of Strength Training
Talk to 10 people and you’ll get 10 different opinions on the best way to get fit fast. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them. The truth is that in all my years of personal training, I have come to the conclusion that there is really only one effective way to truly get fit fast. Strength Training! There are too many advantages to strength training to name all of them, but here are just a few:
1. To Build Muscle and Gain Strength
Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.
2. To Lose Fat
When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.
3. To Build Strong Bones
The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.
4. To Alleviate Anxiety, Stress and Depression
Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?
5. To Sleep Better
Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.
6. To Improve Chronic Back Pain
If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.
7. To Improve Insulin Sensitivity
Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.
8. To Improve Good to Bad Cholesterol Ratio
Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?
9. To Raise your Metabolism
This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?
A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.
If you have some weight to lose, muscle to build, need some energy, or are frustrated with your current level of fitness and thinking about hiring a personal trainer, Contact us today!
10. CONTACT US TODAY (505)261-1253
Foods That Cause Inflammation!
Wake Up With Pain?
Have you ever woken up with pain in your hands, neck, shoulders, knees, or back? Is it just something you’ve accepted due to getting older? Well, what if I told you that it’s not due to old age at all, and more likely the foods you’re eating that cause inflammation.
Many things you currently consider to be “foods” are not. Instead, these items are processed, adulterated, refined, diluted, sweetened, salted, or changed in some way. In fact Any “food” with a brand name is not real food anymore because the ingredients have been processed for a longer shelf life, which means that most of its beneficial anti-inflammatory components have been lost and salt, sugar, bad fats, and preservatives have been added.
Genetically Modified Foods
Eggs, cashews, tomatoes, whole grains, brown rice, grain fed beef, just to name a few are foods that can cause inflammation. I know what you’re thinking, “Coach Korbie, tomatoes are healthy, real food grown from the ground.” Yes, but have you recently taken a soil sample from the farm that grew that tomato? It’s likely full of glyphosates(a harmful herbicide that is sprayed on weeds and grasses that compete with crops). The tomato could also be genetically modified(GMO). Meaning the genetic makeup has been modified in a laboratory to ensure it will have a longer shelf life.
Drinks you may be consuming could also exacerbate the problem. When was the last time you had a diet soda and thought you were doing good because, well after all it is diet which means no sugar and no calories right? Wrong! The artificial sweetener in that diet soda could cause inflammation just as the sugar in the regular soda. Synthetic sweeteners (Nutrasweet, Splenda, saccharin, aspartame, AminoSweet, etc.)—are all possible suspects when it comes to inflammation. Fruit juices, alcoholic beverages, and coffee are drinks you may be consuming that could also cause issues. Now hold on a minute coffee is ok isn’t it, it has the good antioxidants. Yes it does, but not if you’re adding spoonful after spoonful of sweet creamers. So next time you visit your local coffee shop, think twice before you order that caramel macchiato.
85% of Americans
So if you’re like 85% of the American population and experiencing weight gain, low energy, skin problems, digestive issues, aches and pains due to inflammation, you don’t have to feel frustrated anymore. Don’t blame these issues that you may be experiencing on the fact that you’re getting older. We all are, but you need to get wiser and do something about it. Sign up for our nutrition management program and learn what, when, and how much of certain foods you should be eating. We have helped many of our prized personal training clients drastically reduce aches and pains and surpass their weight-loss goals by helping them discover what foods they are consuming that are the cause of their inflammation. Contacts us today to get started!!!
Importance Of Stretching!
You ate well, you went to the gym and had an amazing workout then you left feeling like you’d done everything right! Well if you’re like one of many athletes, you have forgotten one very important aspect to complete your routine. Did you stretch? Stretching has many benefits but is often overlooked. Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Let us take a closer look at the importance of stretching.
Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance as well as your performance in the gym.
Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten recovery time after an intense training session.
Frequent stretching can help keep your muscles from getting tight, allowing you to maintain good posture which can minimize discomfort and keep aches and pains at a minimum.
Full Range of Motion:
Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury.
When To Stretch:
Before you plunge into stretching, make sure you do it safely and effectively. Stretching incorrectly can actually do more harm than good. Make sure your muscles are warm, for if you stretch cold muscles you may be looking at an injury like a pulled muscle.
How To Stretch:
Some of my clients prefer more of a ballistic style stretch which involve trying to force a part of the body beyond its range of motion. This is often performed by incorporating that little bounce into your stretch. While my other personal training clients prefer static stretching which involves holding a position. That is, you stretch to the farthest point and hold the stretch for at least 20 seconds.
Now I will not tell you which method is best but I will tell you this, if you have subscribed to my youtube channel, (wink wink) you might find out which one I prefer. For more information on the importance of stretching, or if you are ready to get in shape for summer and melt away unwanted body fat, or if you’re frustrated with the way your physique is looking and you’re thinking about hiring one of our personal trainers, CONTACT US!!!
Workout Tips to Burn More Fat!
There is nothing quite as frustrating as seeing your results screech to a halt. This is a common place people end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day it all comes to a stop.
Why does this happen? And, more importantly, how can you prevent it? Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop, it’s time to do something new.
Muscle confusion is a way to keep your body guessing by changing your routine.
Here are four workout tips to help you burn more fat:
Tip #1: Use Drop Sets
Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burning. This is how to perform a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set. .
Tip #2: Use Negatives
Each time that you do a weight lifting repetition you are using three types of strength.
- Positive strength: lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop too quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important(this is one of the most often missed workout tips to burn more fat). Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
Tip #3: Use Active Rest
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
- High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
- Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
- Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Tip #4: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym. The squat, the lunge, the chest press, the shoulder press, and the bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
- Place a weighted bar across your shoulders and do walking lunges.
- Do a full squat between each repetition of shoulder presses.
- Do a shoulder press between each repetition of bicep curls.
If you’d like tips to help break through your fitness plateau, workout tips to burn more fat, or if you’re frustrated with your current level of development and thinking about hiring a personal trainer, CONTACT US!!!
Tips To Help You Lose Weight!
If you’re having trouble with weight loss , then you’ll be happy to read these tips to help you lose weight. A big part of eating for fat loss is keeping your metabolism going all day long. This can be done bye eating small, sensible meals and snacks throughout the day. In theory, this is simple and easy right? Just eat a little something every 2-3 hours throughout the day and you’ll lose. Unfortunately very few people do it right, resulting in frustrating weight gain.
The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly. Completely the opposite of what you want, which is to drop fat and clothes sizes. Let’s jump into the 3 essential snacking tips that I have for you today to help you lose weight.
Tip#1: Watch out for added sugar.
Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars. This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results.
Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid. Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.
Tip#2: Check the serving size.
When your snack comes in a package, and after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.
If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums. And always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!
Tip#3: Homemade and made-in-nature are best.
As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature. Or even better yet, snacks that you’ve made at home with real food ingredients. Even the healthiest protein bar from the store is going to contain preservatives and additives that are hard for the body to digest.
A handful of raw nuts, a piece of fruit with fresh nut butter, or a hard boiled egg are all better options than any packaged snack. When possible, stick with whole foods found in nature and snacks and meals that you make at home.
For more tips to help you lose weight, or if you have some weight to lose, muscle tone to build, or just need some energy contact us today!
Common Dieting Mistakes Everybody Makes!
Have you been going to the gym four to five times a week? Are you spending hours upon hours on the cardio machines? Maybe you’ve been cutting your calories, by eating only salads and snack sized portions? All of this only to step on the scale and find the needle at the same place it was when you started? What the heck is going on? Are you just destined to be overweight? Did your metabolism slow down? Absolutely not!!! By reading this blog, you are already moving in the right direction to shed those unwanted pounds! You may be making one of these common dieting mistakes everybody makes.
How Low is Too Low?
We all know that in order to drop body fat we have to lower calories. And to meet those weight-loss goals we have to burn more calories than we consume. However, more often than not, this approach is taken to the extreme. One of the most common reasons you may not be losing weight is due to the fact that you are taking your calorie restriction too far, ultimately making weight loss slower and more difficult by slowing your metabolism.
It seems logical that if calories are the problem, you would want to eat as few of them as possible. That would only speed up weight loss right? Wrong!!! I’ve got news for you, our bodies are very intelligent and when you cut your calories too low, survival mode sets in. When this happens our bodies slow the metabolism as protection against the possibility of starvation. Now what is low calorie for one person may not be low for another. Each individual’s metabolism is different and burns through calories at a different rate. So instead of following the latest celebrity’s diet or your best friend’s diet, contact a certified specialist in fitness nutrition like myself to help you. And don’t make one of these common dieting mistakes everybody makes. We will develop a meal plan that is created specifically for you and your weight loss goals!
Completely Eliminating All Carbohydrates From Your Diet To Lose Weight?
We’ve all heard that carbs are bad. It’s just a simple fix, cut carbs from your diet and watch the pounds just fall right off! After all, the ketogenic diet is the latest craze, so it must work right? Well if it were that easy, we’d all be munching on lettuce burgers and all of our problems would be solved.
Many of my personal training clients have come to me in complete frustration not only because they’ve been going for weeks without carbs but they haven’t lost a pound in doing so. There are many reasons for this, one of the most common being with eating higher fat, many people following keto will also ramp up their lean protein amounts. However, you have to be mindful of how much protein you consume when doing keto, low-carb plus too much dietary protein can trigger gluconeogenesis, the process in which your body breaks down protein to make glucose causing a spike in your insulin levels.
One thing to remember is there are numerous diets out there folks. Which is the best one that is guaranteed to help you drop those extra pounds and get you where you want to be? Let me make it plain and simple. It is the one that is specific to your body type, needs, and fitness goals. If you would like to learn more about common dieting mistakes everybody makes, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
Nutrition Facts vs. List of Ingredients
Korbie, “I am following my diet, I’m not cheating, I’m doing my cardio, I don’t know why I am not losing weight!!!” This was the start of a lesson learned for one of my personal training clients. After a detailed overview of her food journal, I see that she has been adding sugar free coffee creamer to her coffee. I narrow in on this little additive. For this is the culprit that is preventing her from dropping those few extra pounds. “No Korbie, it definitely can’t be the coffee creamer. For the nutrition facts state that it’s sugar free and has less than one carb per serving”. After seeing this commonality with a few of my clients who are trying to lose weight, I had to lay down the true facts on those not so true nutrition facts!!!
We’re all familiar with the standard Nutrition Facts label that appears on all packaged foods. The label is mandated by the U.S. Food and Drug Administration (FDA) in accordance with the 1990 Nutrition Labeling and Education Act (NLEA) and requires that values for specific nutrients be reported in a standardized format. This law was intended to provide clearer, more transparent information to consumers, and enable them to compare and contrast the nutritional merits of different products.
Unfortunately, those transparent Nutrition Facts labels are not always transparent much less factual. For starters, the law permits a fairly lax margin of error—up to 20 percent—for the stated value versus actual value of nutrients. Essentially, that means a 100-calorie pack could, theoretically, contain up to 120 calories and still not be violating the law. The sugar free creamer states that there are 0g of sugar and less than 1g of carbohydrates. However, if you read the ingredients, the first listed is dextrose. Dextrose is a form of sugar. Other names for added sugars include corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, sucrose, honey, and maple syrup. Beware for this doesn’t bode well for diabetics, carb counters or those looking to lose weight. Hungry for more, read my previous blog on hidden sugars.
The same margin of error goes for other nutrients as well. The FDA has never established a systematic, random label-auditing process, and compliance with the law is expected to be self-enforced by food manufacturers. You ask yourself, if these nutrition facts are far from factual, what is one to do in order to reach their fitness goals and get the results they’re looking for? Well I’ll tell you, first and fore most visit a certified specialist in fitness nutrition, like myself, to establish a meal plan that is made for you and your body type. Second, instead of focusing on those nutrition facts, read the ingredients. If there is a laundry list of ingredients you can’t pronounce, chances are you should toss it to the side and go with something more natural. Whole, natural, clean foods, are what you want to consume to feed your body and provide it with the nourishment it deserves. The best guidance I can offer is to minimize the number of foods in your diet that even have a nutrition label; eating more whole, unpackaged, minimally-processed foods is likely to bump up the quality of your diet and minimize the risk of hidden calories. As for those foods that do come in a labeled package, select those with short, recognizable ingredient lists featuring whole grains, nuts, seeds, fruit, and vegetables are most likely to deliver the most nutritional benefits, regardless of what the label states.
Reasons You’re Not Building Muscle!
Have you had a hard time building muscle? Have you been lifting weights for months or even years and not seen any appreciable changes in your physique? Well you’re not alone! Here are a few common reasons I find in potential personal training clients for not building muscle.
Not working out with enough intensity
One of the most common mistakes people make is not working out hard enough. Unfortunately, many people lift weights that are too light for them. Weights that don’t promote any meaningful increases in their strength or muscle size. In order to increase strength and muscle mass, it’s important to lift weights that are heavy enough to force your body to adapt. Muscle growth is an adaptation process where you put a significant amount of stress on the muscles to break them down. Our bodies don’t feel comfortable with the stress our muscular system is experiencing.
Therefore, it proceeds to repair and rebuild stronger muscles to combat future stresses our bodies may endure. Many people think they can’t handle a particular weight when in fact they can. Or they stop their set too early because their muscles are burning when they really could have done several more quality repetitions. I’ve trained a lot of people who don’t realize how strong they really are and are surprised by how much weight they can actually lift. A good experienced trainer like the ones here at Training Innovations, don’t just spot you. They will provide both a physical and mental safety net that will allow you to push harder.
Poor exercise execution
I often times see people spending hours upon hours in the gym. They may plan their workouts, log their weights and reps, then they go to actually perform the exercise with improper form. This is because they are not focusing on the actual muscle they are training. The mind muscle connection is just not there. When this occurs we start shifting the load from our weaker muscles to our stronger more dominant muscles or even worse, our joints. When I go to the shooting range, I can practice shooting for several hours a day. But if my fundamental technique is wrong, then all I am practicing is bad habits. However, when you start improving your fundamentals and improve exercise execution, tiny improvements add up to significant gains. Remember when you overload the muscle you are working, you will produce massive amounts of hypertrophy inducing tension.
If you work out with enough intensity, you will break down muscle tissue. This will leave your body in a state of depletion. Which means the glycogen stores of your muscle have been used up for fuel. And some of the proteins in your muscle have also been broken down and damaged. And this cycle creates a perfect environment in your body for nutrient absorption. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle building proteins. With proper nutrient consumption after exercise, you will rebuild your muscle proteins and glycogen stores. And this will stimulate the growth of new muscle tissue. So the next time you are packing your gym bag, don’t forget your protein powder and your Training Innovations Shaker Cup!!
For more information on reasons you’re not building muscle, losing weight, or if you’re frustrated with your level of fitness and are looking to hire a personal trainer, contact us.
Reasons You’re Not Losing Weight!
Trying to lose weight can be frustrating, and at times you might feel like it’s impossible. Sticking to a healthy diet and regular exercise is a big step in the right direction, but sometimes the weight just won’t come off. Before you give up, you should consider these 3 reasons you’re not losing weight. For these 3 reasons are what I find to be most common in my personal training clients who come to me for nutrition management.
Failing to Plan Your Meals:
A wise man once told me ”If you fail to plan you plan to fail!!” Consider walking into a gym and randomly doing a few sets here, a few sets there… a wandering sheep without a shepherd. Do you REALLY expect to see progress without having a game plan? No, of course not! It’s why having a plan to follow is imperative to reach your goals. We know we need a workout plan to make progress, but why don’t we think of food the same way? Having a plan eliminates 99% of the distractions that can derail us on our journey to success.
You see there’s a difference between knowing the path, and walking the path. Making choices based on emotion and convenience is just too easy. How many times have you gotten out of work after a ruthlessly long and miserable day, skipped lunch, had to run errands, and THEN still need to think about what to make for dinner? Our days can zap our willpower, decision fatigue sets in, and instead of going home to make a healthy decision and eat that healthy meal, you do the thing to make your stomach happy temporarily, you eat out. Life isn’t a box of chocolates. It’s a can of paint; things get messy. Stuff happens. which means if we can set ourselves up for success with a good meal prep system amidst this messy reality, it’s a near guaranteed way to see success.
Seeking Social Approval:
One of the biggest reasons you’re not losing weight is you lack the ability to say “No”. You have a trip to Mexico coming up in 6 weeks and you want to lose 20 pounds, but every other day your friends are inviting you to a different get together. Remember why you started in the first place. Are you really going to sacrifice your own, determination, gratification, and overall success to attend that happy hour party to make others happy?
You are responsible for your own happiness, don’t let anyone take that away from you. If you do find yourself in a situation where you just cannot decline an invitation, it is important to mentally prepare yourself beforehand, so that once you are at the event, you can stay focused on achieving your health and fitness goals. You may have very different priorities than most people at the party. Once there, remind yourself of this frequently!
Lack of Sleep:
Logically, it’s practically impossible to stay committed to a healthy lifestyle if you don’t have the energy for it. You think you are burning mega calories spending all that time on the treadmill do you? The truth of the matter is, you burn the majority of fat while you are sleeping. Sleep is responsible for the repair and restoration of the body. It’s only when you get into those levels of really deep sleep that your body secretes growth hormone(the body’s #1 fat burning hormone). So make sure to power down those electronic devices at least a half an hour before you go to bed in order to allow the body release melatonin(blue light inhibits melatonin release).
For more information on reasons you’re not losing weight, help burning that stubborn belly fat, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.