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Stop wasting your time and breath! You are responsible for who you are and who you want to be!

Okay, are you not tired of training your butt off and still looking the same way? I sure know that most of my clients seem to be when they come to me the first time. They are all fired up about getting finally what they want…or so it seems.
But I realized quickly that there are two kinds of people, the ones that love the thought of looking good and succeeding and the ones who are actually doing something about it.
It is your choice who you are. It does not matter what the goals are, you have to be committed to them, may they be your job, your family or fitness.
Disappointed? Too bad, but here is what you need to be doing. I looked at my clients the other day, at the ones that succeed with their goals and the ones that fail. Don’t let any personal trainer fool you, some do fail.

Success

  1. Consistency: You will succeed in anything that you are consistent in. Yeah, newsflash, not the most talented but the most persistent person will succeed. Tell your personal trainer how much time you really can invest and he will create a plan accordingly.
  2. Passion: Don’t just do what you do because you have to. Find passion in your doing! People who come to me who have found the love for exercising are more likely to succeed. Find something you like doing, like dancing, running, biking, weight lifting, martial arts, etc.
  3. Hard work: I work my clients hard within their personal limits. I don’t train them the way I train, their training is customized to their needs. If they are willing to do it and push themselves, they will succeed. You will train harder with a buddy or trainer than alone.
  4. Priority: They make their goals their priority in life. Yes, they are sick, they have bad days and good days, but they don’t keep making excuses, they do it, because they really want to succeed! When they have to take off because of sickness, they get right back on it. It is hard to be good at everything if you spread yourself too thin in life, have too many responsibilities. How do you expect to succeed?
  5. Intelligence: Given, you don’t need to be a rocket scientist, but whatever made some people think they could go to the gym and work out like they did 10-20 years ago and not hurt themselves? Be smart, listen to your body and gently lead it to success. Research the newest training science (and I am not talking of some trashy fitness magazine promoting tons of questionable supplements) or consult a qualified personal trainer.
  6. Results in themselves are motivation for more results. So make sure you follow every necessary aspect to ensure your success. Usually results for any athlete are connected to training, nutrition and lifestyle.

We have many programs that may fit your needs and help you reach your goals. One on One Personal Training, Small Group Personal Training (an excellent way of training with your friends, saving money and having a blast).

I wish you success, health and fitness,

Michael Anders

Carbohydrate Load – Prerace / Competition

A lot of us do are bicyclists, runners, triathletes or other athletes (soccer, basketball, etc) of some kind that have more sustained efforts as competitions and are highly dependent on glycogen (carbohydrate) stores.
This is a prerace countdown and it will need some modifications for various sports.

Day 7

  • it is the time for one completely exhaustive workout
  • focus on the week areas, go through all areas that are important and don’t be timid
  • drink plenty during the workout and following the workout.
  • consume 400 calories of carbs followed by 800 over the next several hours

Day 6

  • tapered exercise starts (in endurance sports it often starts two weeks prior to the competition)
  • 75-80% Carb intake, 10 % protein and 10 % fat
  • total energy intake should be adapted to the reduced workout day.
  • Activities are either reduced by time or intensity or both

Day 5

  • still maintain a consistently high carbohydrate intake
  • reduce intensity and duration of your exercise even more
  • the activity should be definitely less than what you are used to

Day 4

  • time to finalize your race / competition strategies
  • your training should focus on the key elements of your special skills, but with emphasis on keeping your from becoming exhausted
  • protein intake is increased up to max. 2g / kg body weight to ensure all tissue repairs are taken care of and to improve creatine prodcution.

Day 3

  • low to moderate exercise intenisty
  • high carb intake (65%)
  • reduce other activities to put emphasis on recovery and relaxation
  • no exhaustion, overheating etc.

Day 2

  • no more morning training schedule
  • reduce the afternoon training schedule if you are a professional athlete
  • the focus is on reviewing skill and working on the mental strategy
  • carb intake 65%

Day 1

  • plenty of rest
  • no full routines, full speed runs, etc.
  • walk part of the course, get familiar with the competition venue
  • avoid watching opponents and focus on watching videos of your own success

Competition Day

  • plan everything
  • have a backup plan for things that can go wrong
  • don’t change your eating habits to something you have not done before

This is quite general and certain sports will need an adaptation, but it gives you a general idea on what to do.

Let me know if you have any questions

Have a fit and healthy day, make it happen now!

Michael Anders

Source: Benardot, Dan (2006). Advanced Sports Nutrition – Fine-tune your food and fluid intake for optimal training and performance. Human Kinetics.

Vitamin C, the super vitamin?

A lot of people take vitamins. Physical active people even more, some take doses of 10 to 10 000 times the Recommended Daily Intake (RDA) hoping to supercharge their body. Especially now in the winter time people are often taking vitamin C like candy.
What people need to understand that excess vitamins behave as chemicals in our body.
Megadoses of vitamin C can precipitate gout in persons predisposed to it. Some ethnic groups also have a genetic metabolic deficiency that transforms to hemolytic anemia with excessive vitamin C intake. Irritable bowl can also happen and leads to diarrhea. Against common believe excessive intake of vitamin C does not protect from Upper Respiratory Infections.

So what is the actual RDA for Vitamin C?

Adult Males: 90 mg/day
Adult Females: 75 mg/day
Recommended Intake for Athletes: 200 mg/day (ranges up to 500 mg)

The best sources for vitamin C are fresh fruits and vegetables.

Try to get as much fresh food as possible. I know we are in a pill popping society but supplements are not a replacement for a healthy diet.

Have a fit and healthy day,

Michael Anders

http:/www.shapeupfitnesswellness.com

Sources used:

Bernardot, Dan (2006) Advanced Sports Nutrition – Fine tune your food and fluid intake for
optimal training and performance. Human Kinetics.

Clark, Nancy (2008) Sports Nutrition Guidebook (4th Edition). Human Kinetics.

Mc Ardle, William D. et. al Exercise Physiology – Energy, Nutrition & Human Performance (6th
Edition). Lippincott Williams & Wilkins.

So, you are really heavy and don’t know what to do? Let me help you!

You might not believe it, but you are not the only person to be really heavy. If you way 200 lbs or 400 lbs, or somewhere in between. It does not matter.
If you want to look the way you should like, you deserve to look like you need to get it started NOW!

What to do!

  1. Start to be more active. Walk at least 10 000 steps/day. Get a good pedometer, costs you around $15-30.
  2. In the commercial breaks of your favorite TV show or sports, do crunches, squats, push ups against the wall (if regular / knee push ups are too difficult
  3. A bicyclist I know, phrased it really well: in her blog she said: Do more than zero, every day. Get started and do something for at least 10 min if you don’t feel like it. After 10 min reevaluate and do more if you want to.
  4. Recognize the eater in you: junk food (cut it down), portions (use smaller plates), emotional eater (put your emotions into motion) and address the underlying issues
  5. Sign up to forums that have similar goals to yours.
  6. Grab a personal trainer, even if it is just for a couple of weeks. A good one is going to write you a training plan and show you exactly what to do.

This is just a quick update.

Ask away if you have any questions.

Michael Anders

www.shapeupfitnesswellness.com

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