Archive for the ‘Weight Loss’ Category

The Avenger in You

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Did I ever tell you about my dog, Loki?  Actually, I’m pretty sure I have but since the tales of my wonder-​​pup grow more profound with each passing year, she’s definitely worth mentioning again.  Loki was a fiercely loyal Siberian Husky and although small for her breed, she packed a wicked temper and a penchant for chasing all perceived foes off of our property including unsuspecting postal workers.  Much like her Norse god namesake, she was as mischievous as my siblings and I were growing up.  Our adventurous and fearless nature made us all quite a handful.  When I finally watched The Avengers movie, I was shocked to find my super dog was perhaps named for a super villain!  Whether friend or foe, superhero or super-​​villain, we all tend to be more powerful when we’re part of a team.  The same is true when it comes to pairing up super nutrients to keep you in S.H.I.E.L.D. shape.  

Are You a Captain America?

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I consider my sister-​​in-​​law, Dana, a real sister to me.  She is kind, compassionate, fun, wonderfully opinionated and loves me unconditionally.  I always welcome her advice and recommendations and she has never steered me wrongly.  Last summer she said I must watch The Avengers movie.  What a fun ride!  It was cool to see so many of my favorite characters like Thor, Ironman, and the Hulk joining forces to fight evil.  The only challenge was that I knew nothing about Captain America.  Friday night, I finally watched the first Captain America movie and can’t wait to see the sequel that apparently was a blockbuster at this past weekend’s opener. What caught my attention was the desire this scrawny little guy had to serve his country and sacrifice for the greater good of mankind.  Fortunately, you don’t have to look too far to find those willing to raise their shields to protect our country.  From our incredible service men and women to every day difference-​​makers, we all have a little bit of Captain America in us.

The Key to Avoiding Back Pain: It’s not What You Think

They key to the best workout plan is balance. You need just the right amount of push and pull and you need to protect your back. Avoiding back pain while working out is all about balancing the muscle groups your strengthening and stretching, and how often you are rotating those exercises.

The goal is to keep the muscles that support your back strong and flexible. And while most of us work our core, we either do too many of one type of exercise and not enough of the other (causing an imbalance that leads to back pain), or we think we are working one muscle group when we are actually working another and thus NOT getting the results we really want.

Pre-​​Training Meals: Make it Count!

There is more to bodybuilding than just pumping iron. True, resistance training will result in crucial muscle tears that are required to build muscle; however without providing your muscles a strong foundation at the most basic level you won’t get the results you desire.

Think about building anything — like a skyscaper. Wouldn’t you agree that it’s important to build that physical structure, with quality building materials all laid out on a strong foundation?. Your body requires the same kind of thought and planning. Just like a building that is intended to be around for year, it requires the best quality and best mix of nutrients. This helps to sustain your gains for the long haul and allows you to build muscle to last.

Bottom line: Nutrition is crucial for muscle growth and retention.

A New Superhero

Superman

I seem to be on a superhero kick lately, if you haven’t noticed already!  It’s hard to talk about Mighty Mouse one week without paying homage to Superman — a favorite of my family, by the way, as the image of this classic cartoon was born the same year as my dad.  On Krypton, Superman would have been just another kid growing up on a planet with a red sun.  According to his fictitious history, Superman’s kryptonian cells absorbed and metabolized the energy from our yellow sun giving him superpowers like leaping tall buildings, running faster than speeding bullet, and having more power than a locomotive.   Beyond that, he even possessed a super-​​human ability to heal, to repel earthly diseases with super-​​duper immunity, super intelligence and that cool x-​​ray vision thing.  Would it surprise you to know that you may be more super than you ever imagined?

Rucking — Calories Burned?

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Here is a an interesting question concerning people who like to ruck for exercise as well as to keep them in tactical fighting shape. Whether the enemy is a terrorist in the mountains or a wild fire on a high desert plain, some people ruck for a living.  I have always wondered this question as well, especially when rucking is compared to normal walking or running for calorie burning numbers.  Here is the email question:

Stew, As a former 82nd Airborne Division officer/​paratrooper and current  firefighter/​paramedic, I love your workouts — thanks for all you do!  I have an app (cardio trainer) that I use to keep track of my mileage when I run or ruck. It also keeps track of calories burned but obviously it is not  the primary reason for my workouts. It is a fun motivator though. My  question is, do you know of any sort of calorie conversion for ruck marching?  The app tells me how many I burned for walking 5 miles (and I realize that is just an estimate, but I assume I burn a lot more calories carrying a 40 pound ruck the same distance. It would just be fun  to know how many?  

Great question and thanks!  I do not know the weighted walk conversions BUT I would guess it would be similar to if you weighed an extra 40 lbs you would burn more calories.  As you know a 250 lbs person burns more calories walking than a 200 lbs person.

Walking at 4mph with /​ without weight

I just went to a calorie calculator online and did a 60 min walk at 4 miles per hour for my weight of 200lbs — I burn 468 calories.  With 50lb pack I would weigh 250lbs and I would burn 585 calories for the same pace.

So it looks like you can add in 100–150 calories by adding a 40–50 lb back pack to a 4 mph walk.

Jogging at 5 mph with and without weight 

Since walking with a ruck at 4mph is the bare minimum standards for military rucking — here is a good test if you put out a little more.  Try 5mph or a 12 min mile with 40lbs.  Still not blazing fast but a better indicator of effort with /​ without a ruck.
If you input a 60 min jog at 5 miles per hour for a weight of 200lbs — I burn 768 calories.  With 50lb pack I would weigh 250lbs and I would burn 960 calories for the same pace.

So it looks like you can add in 100–200 calories by adding a 40–50 lb back pack to a fast walk/​jog depending on your weight and pace.

Backpacking Pace

Now there is a calorie burning standard for backpacking, which is typically a weighted stroll at a much slower pace of 1–2 mph.  At my weight of 200 lbs, I burned 670 calories “backpacking” and 840 calories burned if I place an extra 50lbs on me.   So — yes it makes sense that you would burn more calories by either going faster than “backpacking pace” which I would average out at 4–5 mph as well as when you are carrying even more weight in a ruck.

So a precise answer is tough as this is a bit all over the place. I think a safe calorie estimate for rucking with 40-​​50lbs is to add 40 — 50% to what a walking /​ jogging calorie burn would be at that pace.  So if you are burning 450 calories just walking at 4mph, then you would add 180–225 calories to that number of 450 and get roughly 630 — 675 calories burned an hour with rucking.

Calculator Source: http://​www​.healthstatus​.com/​p​e​r​l​/​c​a​l​c​u​l​a​t​o​r​.​cgi

Can CLA Save the Day?

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I’ve never been a big TV watcher, but admit that it has become a habit over the years to turn on a television when I enter a room.   Frankly, I have no idea why I even bothered with the barrage of talking heads and screaming infomercials.  As technology has advanced, my entertainment preferences have kept pace.  With our AppleTV box and Netflix account, Mark and I shun conventional television programing for a huge variety of commercial-​​free options.  It made me realize how far we’ve come in such a short period of time. Back in the early 1940’s when film & television were still in their infancy, going to the movies was one of the few entertainment options for most Americans.  Enter Mighty Mouse.  Originally created as a parody to Superman, Mighty Mouse quickly achieved iconic status as an intrepid hero of the common man.  When evil advanced, Mighty Mouse was quick to answer the call, “Here I come to save the day!”  Could there be a mighty hero to help your weight loss efforts as well? 

The Great Debate

Bread

Given my Italian and Lebanese ancestry, I’m convinced I have bread and pasta flowing through by veins. From fresh breadsticks and pizza crusts to large flat breads, there was always a wholesome, delicious wheat treat available no matter which grandparents’ home we visited.  In fact, I never even knew white bread existed until I sat in a lunchroom at school and saw my Midwestern classmates role their doughy, lilly-​​white slices into chewy, starchy morsels.  It was no surprise that on every grocery store trip, my mom had four children pining for a loaf of Wonder Bread so we could be just like all the other kids at school.  Thankfully, she resisted our pleas.  Whatever you experienced growing up, there’s value in delving deeper into the great grain debate.

Tuber Up

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I have a true confession for you — this weekend I caught a case of the sniffles.  It’s probably been 5 years or longer since my last cold so I can’t complain too much.  Undaunted by my semi-​​disease ridden body, however, I bundled up and ventured out to the grocery store to restock our exceedingly barren refrigerator.  Perhaps influenced by my influenza, I loaded up my grocery cart with a refreshing variety of vegetables, fruits, nuts, and seeds.   Lengthy winter months often wither our resolve to eat fresh foods as many of us opt for comfort foods to warm us up when the cold winds blow.  What better time to turn up our internal temperatures with an abundance of seasonal fruits and vegetables as we march into March?

Yes, You Can Eat That!

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Did you ever walk through a museum or past a static display that enticed you with its rich texture, glimmering sheen or perhaps its historical significance?  Instinctively, you reach out to indulge your tactile temptation only to find yourself recoiling at the sight of a “Do Not Touch” sign?  I hate those signs, don’t you?  It makes me obsessed to touch it at the risk of reprimand by the local curator or temporary incarceration in museum prison for my defiance.  So, now I’m feeling a little guilty for spending the better part of this month telling you what you shouldn’t do.  Maybe it would be helpful, instead, to hear what you can do when it comes to your heart health.  

2014-​​The Year of Fitness on the Go

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Everyone’s busy nowadays; we’re lucky if we can find time to cook a healthy dinner for ourselves. Having an alternate plan for getting a great workout is vitally important to staying in great shape.  Our busy lives sometimes pull us away from the important things in life like healthy food and time in the gym.

I have assembled the top 5 portable fitness equipment to keep you healthy in 2014 (and beyond):

Butt Out

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I feel honored and blessed to have a grandfather who was part of the Greatest Generation as a veteran of World War II.  Although I don’t recall him sharing many stories from the war, I always found it interesting that he never smoke or drank during a time when it was common and, quite frankly, fashionable to do so.  I feel equally fortunate that my parents never smoked.  So, it came as a complete shock when I was old enough to discover that my uncles smoked cigarettes.  Fearing for their health, my siblings and I hatched plans to bury their cartons of cigarettes on numerous occasions.   While that may not have been the best method to get them to quit, it at least got their attention.  At the time, I didn’t know why it was dangerous to smoke, I just knew that I loved my uncles and hated cigarettes.  If you, or your sweetheart, still light up, the following heart disease facts may help you bury your butts too!

Veterans in the Fitness Business

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1runptI often get emails from people young and old about getting prepared for military training, and also from veterans who want to be in the shape they used to be when they served in the military. Many are looking for veterans to help them get into “fighting shape”.  Here is a list of many former military officers and enlisted who train civilians to not only lose weight and get healthy, but prepare for military training too. If you are a veteran in the fitness business, send me a paragraph and link of what you do and I will add to this page.

Military Fitness programs are popular. In fact, many former military personnel of all ranks and services are now getting into the fitness business — myself included. Check out the list of veteran-​​owned fitness businesses around the country:

Boot Camp Fitness, Inc. — Created by former Army sergeant, Jay Johnson of Dallas TX, who has become the Official Fitness Trainer of The Dallas Cowboys Cheerleaders (Enough said! THAT is a success story in the fitness business!). He has been featured on many television shows and magazine publications for his creative workouts that yield great results.

British Commando Fitness — British Army Commando “Sol” Sollerer has retired from the British Army, married an American, and has started his own fitness business in the Annapolis MD area.  Also working as an assistant boxing coach at the U.S. Naval Academy, Sol has planted roots in the US and helping active duty and future military candidates prepare for service.  Still competitive as well, Sol assists with the Heroes of Tomorrow program in Severna Park, MD giving the students a taste of how nice a drill instructor will be when they join.   He is also involved in high school /​ college team sport mental toughness and team building training.

Brad Haag of Haag’s Athletics provides online personal training and endurance coaching to anyone, anywhere in the world. As certified personal trainer, triathlon coach, and Naval security veteran Brad specializes in working with endurance athletes (triathletes, cyclists, runners) and “warrior class” athletes meaning individuals involved obstacle races, police, military, etc. If you have fitness goals that you want to achieve please contact Brad via the following link and he will certainly help you out. 
CPT SMASH FITNESS - Jess “Captain Smash” Howland graduated from Oregon State with a BSc in Exercise Science, got certified by the National Sport and Conditioning Association (NSCA-​​CSCS) to be a certified strength coach, and became one of the top selling personal trainers at Gold’s Gym. Over the past 13 years, Captain Smash was a member of the US Armed Forces, in the constant personal pursuit of optimal human performance. As a personal coach, his focus is on resistance training, running, sprinting, dragging and pushing heavy objects, cycling, hiking and all those other crazy activities that most people regard as insane.

Hostyle Conditioning - With the help and support of Curd Hos, Owner and Operator of the best training facility in Orleans, Ontario—Curd is helping CPT Smash take the youth strength coaching platform by storm, as well as developing ongoing programs for older adults to help increase the awesomeness within Ottawa, CA. The youth program engages kids as young as 9–13 years old in our bootcamp style training, that will help them move better, get stronger and enhance their overall level of conditioning far beyond what the other kids are able to achieve nowadays. The upper level athletes  (15–20+) are slotted into semi-​​private training sessions to really focus on certain performance goals for their sports in order to make them super tough athletes that are unstoppable on the field, ice or track!

ElijahSacra​.com - A 360 ° APPROACH TO HOLISTIC HEALTH AND WELLNESS TRAINING & EDUCATION.
Holistic Nutrition & Health Coach | Functional Movement Systems Professional | Personal Trainer |  Yoga Teacher Executive & Corporate Wellness Coach | Tactical Strength & Conditioning Facilitator | Personal Defense Instructor
Elijah is a United States Marine Corps Veteran, a career health and wellness practitioner, trainer, and educator.  He has worked extensively with private clients, teams, military and law enforcement, executives, and in corporate wellness.  His services are targeted to the beginner all the way to the elite athlete, in addition to special populations. These include amputees, the blind, cancer patients, and those who suffer from chronic illness and injuries.  Elijah’s philosophy and methodology is grounded in Postural Alignment, Breath Connection, Mindful Functional Movement, and Holistic Nutrition. Utilizing his knowledge of human performance, wellness, holistic nutrition, and health coaching as a blueprint, he guides his clients to achieve optimal wellness and become their own guru.

Extreme SEAL Experience - Former SEAL Don Shipley puts on a great training program complete with shooting, survival, mission planning training in the Chesapeake VA area.  See his youtube channel for great footage of the training they put on for civilians and wanna-be’s.

The Health Colonel – Bob Weinstein, LtColonel, USAR, (ret.) can be found on the beaches of Fort Lauderdale, FL conducting early morning workouts with his students. Training many out of shape and overweight people per year, he also prepares young men and women for the physical demands of the military. If you are looking for a motivational/​health speaker, The Health Colonel is your man. He motivated me by telling me that “the United States has enemy soldiers within its borders — they kill more than 3,000 people a day, their names are cancer, heart disease, and stroke.” I immediately responded, “yeah and over 20 million people are being held hostage by diabetes in America.”

MMA in Bowie MD — head coach Charles Cherry - Coach Cherry is an Army veteran who wrestled on the All-​​Army team and is a current special agent w/​ DHS. Bowie MMA offers Cardio Kickboxing, Muay Thai, Brazilian Jiu Jitsu, Judo and boxing instruction in Bowie, Maryland. Veteran discounts are available.  

NavySEALs​.com, SEALFIT​.com, UnbeatableMind - Mark Divine has evolved into a fitness /​ mental toughness powerhouse.  His programs /​ store enable any fitness enthusiast, SpecWar candidate pick and choose what he needs to make himself better — mentally, physically, and more.  For gear, books, ebooks, training, hellweek simulation, etc.  

Owen Richardson — NeoLife:  Owen is an active Navy Reserve IS1 and promotes the neolife club products for two reasons: “When I was deployed to Iraq in 09–10, I saw you guys (SPECOPS) everyday with tons of energy. Last year I was talking with Chris (SEAL Team 8) and he told me this was the same vitamins they took day after day. I started on it without promoting for 3 months, once I saw the benefits personally, I started telling everyone about it.”  NeoLife has different products for different lifestyles, and at a reasonable price. A months supply of vitamins or weight loss shakes will run about $40

Platoon Fitness​.com – The folks at Platoon Fitness located in Philadelphia PA and throughout Pennsylvania and New York City was founded by Todd Scott, a Navy veteran.  They have been in business for over 10 years and have indoor and outdoor training facilities with over twenty fully certified trainers who train everyone from working men and women, stay at home Moms, and kids too.  They also offer franchising opportunities and training for instructors.

The Sergeants Program – Patrick Avon opened one of the first military group training businesses in the U.S. Patrick is a former Navy enlisted man who has created a military fitness empire in the DC/​Virginia area, catering mostly to overweight executives — he also gets several students per year who seek a career in the military. He has over 45 instructors in 35 locations, all certified with a nationally recognized program. He also has his own outdoor boot-​​camp certification program. Check out his site for his annual Jolly Fat Man’s run/​party.

The SEAL PT Course  – Jack Walston — former Navy SEAL in Houston TX and Central Park Manhattan NYC — has been doing SEAL PT for over a decade. He has weekly workout plans for locals as well as a SEAL Training/​Special Forces mini-​​camp that will test you to your limits. This program actually mimics many of the events experienced in Hell Week at SEAL Training, including a 24 hour non-​​stop period of training.

CrossFit Santa Monica was founded by Navy SEALs Kaj Larsen and Carter Gaffney, long time CrossFitters who know what it takes to succeed at the highest levels of physical and mental performance. All aspects of the CrossFit Santa Monica program were designed specifically to help our members achieve their health and fitness goals regardless of their level of experience. Whether you are a seasoned athlete that is looking to take your physical performance to the next level or if you are taking your first CrossFit class, there is a home for you at CrossFit Santa Monica.
CrossFit Xiphos (www​.crossfitxiphos​.com) is owned and operated by Darrin Ingram CW4 USA retired. CrossFit Xiphos is an out of the box minded crossfit affiliate and Spartan Group X training facility located in Huntsville, AL training everyone from school teachers, first responders, military to extreme endurance athletes. Darrin trains athletes locally at his facility and abroad through wilderness fitness camps and distant personal training.

SEALGrinderPT​.com - Brad McLeod, born in Thomasville, GA, grew up in Tallahassee, FL. He is a former Navy SEAL and graduated from SEAL training in BUD/​S class  132 against all odds.  Despite having no athletic background and having life long asthma Brad climbed his personal Mount Everest and made it through BUD/​S the second time and went through Hell Week  twice.
Training Philosophy for Spec Ops: Our philosophy on workouts is to try to keep as many functional movements as possible that have carry over to your day to day sport or occupation. SEAL grinder PT is dedicated to working out and improving your mind and body to unleash the inner warrior in you.   The grinder PT is a mixture of the same exercises that SEAL recruits perform on a daily basis at the BUD/​S training camp  in Coronado, California.  We are also throwing in a few CrossFit style drills, some exercises from SEALFit, Mountain Athlete, Gym Jones and a few others you may not have seen before.

SWAT Personal Training – Ron Holland (former USAF) out of Tucson AZ, created an outdoor and indoor fitness business in 1991 after a career in the military and police department. He has a one week in-​​residence boot camp where they create a military indoctrination environment (0500am wakeup!) He has recruits run, PT, eat a well balanced and nutritious chow, and hike 2 –12 miles in the Tucson area desert. Also water skills, aerobics, yoga, stretching, and other anti-​​aging programs are taught in a teamwork/​military style program. It is very informative and positive feedback and teamwork is highly encouraged.    

SEAL Team PT – Former Navy SEAL John McGuire has translated his experience into a one-​​of-​​a-​​kind, non-​​military fitness program, offering the dual benefit of world-​​class fitness and team-​​building to people of all ages and walks of life. Offered in the Richmond, Virginia area since 1998, SEAL Team PT has legions of satisfied, fit, and fulfilled graduates of all ages. To date, SEAL Team PT has graduated over 175 basic fitness classes, conducted more than 50 custom-​​tailored corporate team-​​building programs, and led more than 40 SEAL Teen and SEAL Pup classes for youth and children.

Semper Fidelis Health & Wellness (SFHW​.ORG)  is a community based 501© 3 nonprofit organization founded by US Marine Corps Veterans and a Holistic Health & Wellness Counselor in 2009. We provide holistic, and integrative health and wellness training and education to Wounded, Ill, and Injured service members and their caregivers within the active, reserve and veteran components.

StewSmith​.com – My website/​fitness business has evolved since 1998 when I resigned from the Navy. At first I had a fitness business with as many as 40–50 hours of group PT and personal training a week. Now, after writing everything down for years, I created programs that have helped thousands prepare for military, special forces, and law enforcement physical fitness tests. I still do some online training and local group training in the Baltimore/​Annapolis MD area, but my group workouts during the week and weekend are free to those who want to join me on my swims, runs, PT etc. Once on month, we test with a variety of PFTs and we also do quarterly Spec Ops Triathlons — Run, Swim, Ruck. These workouts now give me ideas which to write as I see issues, troubles, and ways around personal obstacles with a variety of students.  I figure if I am going to write about training — I need to train.

VO2MAXUSA​.com — With 24 years of fitness programming experience, Kevin Hite of VO2MAX,LLC is uniquely qualified to serve his community’s preventive health care needs. A former US Navy search and rescue swimmer with a B.S. in Health and Wellness (The Citadel, 1990) and member of The American College of Sports Medicine, Kevin offers health risk appraisals, fitness assessments, personal training and 24/​7 gym membership from his studio in Chapin, SC. 803.422.8584.

Products Invented by Vets — SEALS /​ SF Specifically:

The TRX - Fitness in a Bag! Former SEAL Randy Hetrick has created another device that is easy to carry and so versatile I still cannot name all the exercises you can do with this thing.  My latest count is over 200 exercises.  In an article, I compared his TRX to a Universal Weight Machine and for a 1/​10 of the price it easy outperforms the machine tenfold!  This is great for travelers as the straps are easy to pack and unfold in seconds.  See some of the videos on his site.

The Perfect Pushup and Pullup - My former SEAL buddy Alden Mills has created awesome fitness products that capture the most beloved and most hated exercises we do in the SEAL Teams and at BUD/​S.  The rotational motion of his products challenge the best pull-​​up and pushup performers.  In fact, his products cut my reps in half and after a few years of using the Perfect Pushup, they still work like new and continue to make my pushups tougher. Supplemented with some weights, the Perfect Pushup and Pull-​​up are great additions to a home weight room.

The Fit Deck - Former SEAL Phil Black is probably the real genius of the bunch to take an idea and turn it into a successful business.  When on a deployment or just bored, the SEALs as well as other military groups, do a workout with a deck of cards.  Usually it required some imagination:  face cards = 10 pushups, aces = 25 pushups /​ 25 abs, jokers = 50 reps of anything…BUT what Fit Deck does for you is take out the mystery and when you shuffle the deck and start to flip the cards you get told what you need to do.  Now he has Pull-​​up Decks, Kettlebell Decks, Navy SEAL Decks, Navy SEAL Audio Series on  Acing  BUDS, Combat Sports Decks and so many more — even some for kids.

Refactor Tactical - Army SF veterans create tactical gear that works.  Designed by the operator for the operator.  Check out the gear list and training videos.  Anything from bags, caps, survival bands, medical gear, fun t-​​shirts and more — you can find it on their store and talk with other operators on their blog.

Any of these make great gifts for your fitness guru in the family or those seeking a profession that requires some form of fitness test.

After a brief discussion with the veteran trainers, we all agreed upon a few things. We focus on teaching on a basic level of fitness, habit building, and just adding basic fitness as stretching, walking/​running, light PT, and drinking water to people’s lives. Let them see and feel the progress they are making. Take them as they advance and PT them harder, but you have to give them a plan that works.

The plan I have here works…it will help people lose up to 25lbs if they just following the simple directions:

1-​​  Stretch Daily! This is very important if beginning a fitness plan. See Stretch article. 
2 — Drink more water — up to a gallon a day
3 — Do something everyday for 45 days straight – even if that is just walk after dinner.
This FREE 45 day plan shows you how.
4 — Repeat above — do not worry about food intake yet, but if no results are seen in 3–4 weeks then focus on a food plan as mentioned in plan above.

Look up one of the above veterans and try a boot camp workout program this year.  If you know of another veteran operated fitness business that is not listed, please send the website address/​contact information and I will place it in an updated article archive so I have close to a comprehensive list. Please email me atStew@​stewsmith.​com with your questions.

The ABC’s of Getting Ripped

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Here’s a question: Is there a supplement you can take to get ripped and get better results from your workouts?

Anyone who has spent time researching fitness and athletic performance has heard about nutritional supplementation. By providing your body with additional amounts of certain natural nutrients you can promote performance, boost your immune system, and aid muscle recovery. This combo allows the body to function at a higher level. It also leads to improved workouts and muscle growth. However, it can be difficult to determine which supplements are effective. Here are some of the most popular supplements to get ripped.

Have a Heart

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Living in a rural state like Maine, it’s easy to get spoiled by the solitude.  With no traffic to speak of, nights are still and silent which makes for a perfect sleeping environment.  It also makes it easier to get startled when an errant noise jolts you out of bed with your pounding heart leading the way.  Isn’t it amazing how much we don’t think about our hard-​​working hearts until they remind us in a big way?  Since February is a month in which we celebrate the decadence of Valentine’s Day along with the prudence of heart health month, let’s find a happy medium to enjoy both!

Better Food: Better Performance (Yep…it can be that simple!)

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Are you training for a military sport? Are you training so that you are ready for your next mission? Or are you traiing so that you can keep up with your kids once you get home?

It is important, both as an athlete and as a normal Joe or Jane looking for quality of life, to have a well-​​rounded diet that consists of a variety of healthy foods. And I’m saying healthy as in “real” food so you think that the variety pack of donuts counts as a well-​​rounded diet (even though most donuts are round)!

Think about it…you wouldn’t go putting lesser quality gas into a Ferrari, now would you? Here are some great foods that can be found in a healthy diet.

Building Muscle without Meat or Milk

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What’s up with a Vegan Bodybuilding Diet? Many people worldwide have a vegan diet. However, in other places (such as the States) becoming vegan is something new. It’s also something becoming more common, especially as specialty grocery stores pop up like Whole Foods. Even so, there are still lots of misconceptions about this diet and lifestyle.

Primarily…where’s the protein?

Ripped and Responsible: Vegetarian Bodybuilding

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To date, few studies focus directly on vegetarian bodybuilding because, simply put, there is absolutely no evidence that a vegetarian diet affects bodybuilding performance.

None.

In fact, many bodybuilders will agree that the overall health benefit of removing meat (and sometimes dairy and eggs) from their eating plans allows them to feel better because it reduces fatigue, clears that “mental fog”, and improves their overall sense of well-​​being. And, they can still build muscle and get all the protein and nutrients they need when they are fully aware of what needs to be replaced (like B12, zinc, iron, and Vitamin D)

Improve the Mood: The Winter Workout for Seasonal Affective Disorder

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This never-​​ending winter bringing you down? The slush, snow, ice and frigid temps make it tough to continue New Year Resolutions, and might even be an energy drain. If you are feeling tired, depressed, lazy and have the Winter Blues, I have the antidote!

Myth: Vegan Diets Lack Muscle-​​Building Protein

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A common myth is that Vegans don’t get enough protein. For a bodybuilder and athlete, lack of protein could make all the difference in the world! So, does that mean that you have to resort to eating animal based products in order to achieve the results you want in Previewthe gym, on the sports field and even on the field of battle?

Not at all! The reality is that plant-​​based products possess an abundance of proteins. You just have to know which ones will give you the most bang for your buck.