3 Weeks to Lean – Exercise, Nutrition, & Rest Plan

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**Announcement!


Here is my updated “3 Weeks to Lean” (Exercise, Nutrition, & Rest)
System, which I believe is the “Healthiest Weight Loss Solution”, in an accelerated plan for you to begin your Spring season with:

 

3 Weeks to Lean Accelerated Plan

(3 Step – Exercise, Nutrition, & Rest – Plan in 3 Weeks)

 

Week 1 Goals / Step 1

 

–   10-20 minute Walk after dinner 3 times per week

–   Clean-up food choices

–   Go to bed and Get-up same time everyday with 8hr goal

 

Week 2 Goals / Step 2

 

–  Walk for 30 min. 3x week after dinner + 30 min. Resistance Training Workout 3x week + Stretching

-  Clean-up food choices, smaller dinners, and smaller portions all day

–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes

 

Week 3 Goals / Step 3

 

–  Walk for 30-45 min. 3x week after dinner + 30-45 min. Resistance Training Workout 3x week + Stretching

–  3 meals + 3 snacks of Protein, Carbohydrate
(Breakfast-Complex Carb, Mid Morning-Fruit, Lunch-Complex Carb, Late
Afternoon-Fruit, Dinner-Veggies, and Late Evening-Veggies), and Water
each day

–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes + get 30-60 min. for self each day

 

Plug-in The Following Foods to the Plan and
Only Eat Until Satisfied, Not Full!

Healthy Proteins:

Almonds, Walnuts, Chicken Breast, Chicken Burger, Turkey Breast, Turkey Burger, Pecans, Peanuts, Peanut Butter, Almond Butter, Salmon, Tuna Canned, Tuna Steaks, Flounder, Grouper, Halibut, Tilapia, Snapper, Shrimp, Eggs, Yogurt, Milk (low fat), Cottage Cheese (low fat), Cheese Sticks (low fat), Egg Substitutes, Soy, Soy Milk, Soy Nuts, Tofu, Beans (high in protein and some complex carbs), Lean Beef, Lean Steak

Fruits:

Oranges, Apples, Tangerines, Blackberries, Cherries, Blueberries, Cranberries, Grapefruit, Kiwi, Lemon, Water Melon, Oranges, Peaches, Pears, Plums, Raspberries, Strawberries, Bananas, Honey Dew Melon, Cantaloupe, Nectarine, Mango, Guava, Papaya

Complex Carbohydrates:

Whole Wheat Pasta, Whole Wheat Spaghetti, Whole Grain Bread, Sweet Potatoes, Red Potatoes, Yams, Whole Wheat Macaroni, Whole Grain Pita Bread, Whole Grain Bagels, Whole Grain/High Fiber Cereals, All
Bran, Oatmeal, Shredded Wheat, Muesli, Corn, Lima Beans, Peas, Quinoa, Other Beans (Beans have Protein and Complex Carbs)

Vegetables:

Broccoli, Asparagus, Egg Plant, Kale, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Collard Greens, Cucumbers, Spinach Cooked, Spinach Raw for Salad, Iceberg Lettuce, Yellow Squash, Zucchini, Mushrooms, White Onions, Purple Onions, Red Onions,
Scallions, Tomatoes, Avocados, Romaine Lettuce, Jalapeno Peppers, Banana Peppers, Sweet Pickles, Dill Pickles, Radishes, Turnip Greens, Green Beans, String Beans, Carrots, Cauliflower

Virginia Bootcamp & Train With Dave Moves to New Location in Danville Virginia

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Virginia Bootcamp & Train With Dave Moves to New Location in Danville Virginia

New address for Virginia Bootcamp is 404 Craghead Street downtown Danville, Virginia beside Spin Bike Shop! After 2 Great Years a block away on Bridge Street I have moved and expanded Train With Dave Personal Training & Virginia Bootcamps! Call Michelle Henley at 1-434-441-3176 to set-up an appt or a tour of the new fitness training facility and for more info! All new photos done by www.MichelleDaltonPhotography.com !

Call Michelle at 1-434-441-3176 to setup your appointment and/or a tour of our new One-On-One Personal Training, Small Group (Semi-Private) Personal Training, & Virginia Bootcamp Fitness & Nutrition Facility!

Email for Dave Gluhareff is trainwithdaveg@yahoo.com or private cell # 1 (434) 728-0952.

Also Checkout Dave Gluhareff on Facebook at www.facebook.com/Trainwithdave !

Virginia Bootcamp Fitness and Nutrition in Danville Virginia moves to new Location!

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 Virginia Bootcamp Fitness & Nutrition!
We are more than just a Workout!

Rustic setting where we focus on your Positive Results!

“The Healthiest Weight Loss Solution!”
              
                      1) Exercise
                      2) Nutrition
                      3) Rest

*Weekly Workout Variety!
*3 Weeks to Lean Nutrition Plan!
*Accountability!
*Knowledge!
*Stress Relief!

Virginia Bootcamp Workout System!
- 4 week System (Light, Medium, Heavy, Medium)
- Incorporates Resistance Training, Cardiovascular Training, Stretch Training
- Nutrition Plan (3 Weeks to Lean)
- Comradarie
- Accountability
- Encoragement
- Support
- Friends & Workout Partners

- First and Most Experienced Bootcamp in Danville/Southside Virginia

- Dave Gluhareff was the first Full-Time Personal Trainer in Southside VA over 15 years ago & VA Bootcamp has Been located Downtown Danville Virginia for over two years now utilizing the River Walk Trail Sysytem, the Warehouse District,  and Historic Downtown Danville!

RESULTS!!!!!

1 (434) 728-0952

404 Craghead Street – Danville Va 24541

(Located beside SPIN Bike Shop!)
New Pics coming soon!

Are You Frustrated with Your New Year’s Weight Loss Resolution?

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New Year, New You, New Weight Loss Goals, New Focus!

 

                This is 2012, our New Year and you and I have the Choice to make this year our best ever in regards to our Fitness levels and planning!  I’ve learned over the years that Life is full of choices, directions, and paths and we choose which path we take, we choose which direction to go in, it’s our choice…and our choices lead us to where we want to be!  Starting now I want us to set our goals of where we want to be and how we want to feel, look, and move.  Once we know our Goals we can then strive for those, NO achieve those, with the choices we make along the way.

Healthy Goals You and I can achieve:

-          Lose inches of unwanted Body Fat

-          Have more energy

-          Lower Blood Pressure and Cholesterol

-          Get Rid of Type 2 Diabetes and/or live better with Type 1 Diabetes

-          Strengthen our Bones, Joints, Muscles, Ligaments, Tendons, etc.

-          Sleep Better

-          Have a structured Fitness plan which only takes 3-5 hours per week

-          Fight back at Arthritis, Tendonitis, Bursitis, Osteoarthritis, Osteoporosis, etc.

-          Get rid of Heart Burn and Acid Reflux

-          Lower Stress

 

A New Year and A New You!

This can absolutely be a New Year for a New You!  You can make 2012 your year to make positive changes to your lifestyle which will change your health and shape for the better!  You can take action now to make yourself Feel, Look, and Move Better instantly and I guarantee it!

 

Start This and Stop That – New Year’s Tips!

Start Exercising and Stop Being Lazy!

Start Eating Healthy Foods and Stop Eating Junk!

Start Eating Small Meals and Snacks in Moderation Spread Throughout Your Day and Stop Eating only Big Meals & 1 Big Dinner Right Before Bed!

Start Getting 8 hours of Sleep Each Night and Stop Staying Up so Late and Getting Up Tired!

Start Getting a Nap Each Day and Stop Adding Stimulants like Caffeine and Sugar!

Start Spending More Time with Family and Stop Wasting so Much Time Watching TV and Playing Video Games!

Start Communicating Openly with your Loved Ones and Stop Holding Your Emotions In!

Start Taking a Little You Time and Stop Forgetting to take some Chill Time for Yourself!

Start Thinking More Positive and Stop Being Negative!

Start Being Thankful for What You Have and Stop Taking All You Have for Granted!

Start Good Habits and Stop Bad Habits like Smoking!

Start Playing with Your Kids Outside and Stop Letting the TV, Video Games, and Internet Babysit Your Kids!

Start saying Kind Things and Stop Complaining and Gossiping!

Start Moving and Stop Just Sitting Around!

Start Taking the Stairs and Stop Taking the Elevators or Escalators!

Start Eating More Fresh Meats, Fruits, and Vegetables and Stop Eating so many Processed Foods!

Start Getting Regular Doctors Checkups and Stop Putting Your Health On-Hold!

Start Going to a Personal Trainer for Accountability and Motivation and Stop Making Excuses to Not Workout on Your Own!

Start Consistently Telling Your Family and Loved Ones You Love Them and Stop just Assuming or Hoping they Know!

Start Remembering to Say Thank You to People who Help You and Stop Forgetting to Thank Helpful People!

Start Believing in Yourself and Stop Doubting Yourself!

Start Being More Confident in You and Stop Believing You Do Not Have enough Self Esteem!

Start Living Healthy and Stop Making Excuses which lead to Stress!

Start Working More on Your Spiritual Life and Stop Avoiding Your Spirituality!

Start Being a Better Listener and Stop Dominating Conversations!

Start Setting a Good Example for Your Kids and Stop Bad Habits which lead to Obesity and Diabetes!

Start Regular Resistance and Cardiovascular Exercise Training 3 times per week for 30 minutes each and Stop getting really High Blood Pressure and High Cholesterol checkups!

Start Budgeting for Healthy Initiatives such as Doctors Checkups and Personal Training and Stop Wasting Lots of Money on High Calorie Bad for You Fast Foods!

Start Saving Money for a Rainy Day and Stop Blowing-up and Maxing out Your Credit Cards!

Start Doing Helpful things for Others and Stop always Doing just for You!

Start Giving To or Supporting a Charity and Stop Assuming Someone Else Will!

Start Relieving Stress Immediately with Regular Exercise, Proper Nutrition, & Rest and Stop Hoping or trying to constantly Medicate it Away!

Start Doing the Right Things and Stop Doing the Wrong Things!

Start Following Your Heart and Stop Making Impulsive Decisions!

            If you and I follow these tips we are sure to be successful this year!  We will make positive changes to our health and set good examples for everyone around us.  If we all do the right healthy stuff, we all have better lives!  We have to be Healthy in Spirit, Mind, and Body to make sure we have all of our bases covered!

New Year’s Weight Loss Resolutions Plan!

You Can Do This: Knowledge, Accountability, Persistence, Consistence, and Taking Action Now!

 

Okay it’s that time of year again when we all want to make some New Year’s Resolutions!  Everyone thinks my Fitness Businesses (Train With Dave Personal Training & Writing and Virginia Bootcamps and South Boston Fitness) thrive and get booked and extra busy with New Year’s Resolution people…..well that’s not true.  Most of us tell ourselves we are gonna lose some weight or a lot of weight.  Well almost always we try and fail to lose the weight and about a week or two into it we become frustrated and give-up!  About two weeks into the New Year is when I get really super busy because I get the dropouts of people who have attempted to lose weight on their own through some fad diet without a real PLAN.

As a Personal Trainer (One-On-One, Small Group, and Virginia Bootcamps) for nearly 15 years now what I get my clients to do is get structured and follow a plan, a routine, which fits their lifestyle and enables them to achieve success in re-shaping and toning their bodies!  Without a blueprint or plan and someone to help you carry this out, you and I will almost always fail.

A lot of my work as a Fitness Professional and Trainer is to set-up and gear a plan for my clients to hold them accountable by having them show-up to meet with me once, twice, three, or four times per week.  Each program will vary slightly to suit the needs and wants of each person and to work around any pre-existing problems or issues.

Okay so next I am going to tell you what to do.  I am going to give you your very own Fitness Blueprint which contains the structure and routine you need to adhere to, and the Knowledge you need to make yourself get into great shape!  Then you will need to be Persistent and Consistent to simply carry this out after you take Action and implement this into your life!

 

Your Fitness Blueprint:

The following is your Fitness Blueprint!  I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day!  I also do my best to follow this blueprint personally.  I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!

Exercise: Your Weekly Exercise Plan Blueprint should be as follows:

1)      3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts

 

2)      3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Workouts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts

 

 

3)      Stretch before, during, and after each of your workouts!

 

Nutrition: Your Daily Meal Plan Blueprint should be as follows:

Breakfast– (Lean Protein, Complex Carbohydrate, and Water)

Mid-Morning Snack – (Lean Protein, Fruit, and Water)

Lunch – (Lean Protein, Complex Carbohydrate, and Water)

Late Afternoon Snack – (Lean Protein, Fruit, and Water)

Dinner – (Lean Protein, Vegetable, and Water)

Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)

 

Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint

Proteins:

Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa

Fruits:

Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons

Vegetables:

Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,

Miscellaneous:

Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon

 

Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:

1) -Get 8 hours of sleep each night!

2) -Take a nap each afternoon, everyday!

3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!

Okay so I have given you your Fitness Blueprint, what are you gonna do with it?  Are you gonna try some Fad Diet instead and get frustrated and fail or are you gonna put this Fitness Blueprint to use now and succeed?

It’s up to you to make this happen.  You have a choice as to whether or not you want to Fail or Succeed.  If you truly want to succeed and achieve success then you need to hold yourself accountable, or get me to hold you accountable, a friend or family member to hold you accountable, but you have to be held accountable to make this work and be consistent.

If you are Persistent and Consistent you will surely succeed and get into great shape this New Year!  You will Feel, Look, and Move Better immediately!  Your quality of life will positively change for the better and you will in turn be able to positively influence others around you to take part in a healthy lifestyle!

You now have the Knowledge so just take Action and Do It!

Never Give-up!

 

Virginia Bootcamp takes on Tough Mudder

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Many of us Virginia Bootcampers trained and prepared for months and months for the Tough Mudder Competition held at Wintergreen Mountain Resort!

Tough Mudder
Saturday Oct 22, 8:40am but we actually started 9am
The Following italic text is taken from the Tough Mudder Website www.ToughMudder.com :

“Probably the Toughest Event on the Planet”

“Tough Mudder is not your average lame-ass mud run or spirit-crushing ‘endurance’ road race. Our 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. With the best obstacles and the most innovative courses, it’s no surprise that Tough Mudder has ten times more participants than any other mud run and half a million participants globally. Tough Mudder has raised over two million dollars for the Wounded Warrior Project.”

“WARNING: Tough Mudder is 3-4 times longer and MUCH TOUGHER than a typical mud run such as Warrior Dash. On average, only 78% of participants finish the event. Only those in reasonably strong physical condition should enter.”

-“we encourage all Mudders to increase their physical training in anticipation of the event. That said, the event is as much about mental toughness, grit, and camaraderie (and having a great time) as anything physical.”

-“How fit do you need to be? First, complete slackers need not apply. Basically, you should be in good physical condition. At a minimum, we recommend that you are running regularly (3-4 times a week), work up to at least runs of 5-7 miles, be able to do 15-25 push-ups in a row, be able to bang out 6 pull-ups in a row (especially the guys), and be able to swim 50 yards without stopping (although you can skip the water obstacles).”

-“It certainly helps to be a strong runner, and like we said you should be running regularly as part of your TM training, but a large share of our participants have never run 10 miles straight before. It’s not necessary to be a marathoner or half-marathoner. We all know that running in a straight line is boring. Thankfully, at TM we mix up the drudgery with belly-crawling, wall-climbing, mud-slogging, ice-water dunking, monkey-bar traversing, huge slip n’ slides, etc.”

-“As we like to say, Tough Mudder is about completing a fearsome challenge”

 

My (Dave Gluhareff’s) Overview

Lots of cool, well thought-out Tough team obstacles some of which were quick and painful but others were a bit longer obstacles which took more focus, determination, and drive to push through and overcome. Even if your team could not help on one side of an obstacle to begin or end it, your Tough Mudder brothers and sisters all stepped-up to fully support and motivate you.  I’ve never been through something so intense physically ever in my life. Our Team (Team Virginia Bootcamp) were so strong and supportive of each other that we never left anyone behind and we sure as heck were not gonna let anyone give-up!

Highlight for me:

I loved the Tough Mudder Event but one super tough obstacle posed a problem for us all and it was “Everest”, this humongous, tall, wooden, slick half-pipe a lot like skateboarders use which we all had to run up and jump to reach the top! I volunteered to go first with agreement from our Team so I could get up there and help catch and pull the rest of us up. I was super nervous there in front of everyone, tons and tons of screaming supportive competitors and spectators all around, okay and it felt like all eyes were on us maybe 6-8 runners up this steep incline. Well I took off as fast as I could and jumped with all I had and made it over the top and with other Mudders there catching me and grabbing me just in case! Well immediately I returned the favor, just as they had to others and me, and I laid down atop “Everest” and locked my body-in to help bring our Team Virginia Bootcamp and other Tough Mudder Brothers and Sisters over! What was such a Highlight for me was the fact that here we Mudders are…all mostly strangers…positively cheering, supporting, motivating, yelling, screaming, pulling-up each of us simply because ” it’s just the right thing to do”! The Energy there was so uplifting and encouraging and contagious that we were all ONE…we were Tough Mudders!

I really want all my Train With Dave Clients, Virginia Bootcampers, & South Boston Fitness Clients to know how much I really & truly appreciate you guys and gals!  I Love what I do so much and Thank You for Trusting me with your fitness and health needs! I’ve never been busier in my life but never dread a minute of my work with you all…because it simply doesnt feel like work to me!

 

Thank you all again for choosing me as your Trainer and I appreciate your friendships more than you will ever know!

 

Love you guys!

Virginia Bootcamp on Cover of Showcase Magazine

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Some of us Virginia Bootcampers are Featured on the Cover of Showcase Magazine’s October Issue!

Photos on cover and inside Center article covering Obesity, Health, & Wellness are done by Michelle Dalton of www.MichelleDaltonPhotography.com and the main center feature deals with Obesity and Treatment and Prevention of this Epidemic! Also the winners of the Showcase Weight Loss Contest are announced and you can read a bit about their stories!

Virginia Bootcamp and Train With Dave (Dave Gluhareff) are highlighted for what we are doing downtown and have been doing for nearly 2 years in the Historic Warehouse District! Virginia Bootcamp and Train With Dave are investing in and supporting Downtown Danville! We have been utilizing an old warehouse and slightly renovated it to serve as a workout and training facility which allows us to keep fitness equipment indoors in case of bad weather but provides us with access to Beautiful Downtown Danville Virginia and the River Walk Trail beside the Dan River!

We have One-On-One Personal Training, Small Group (Semi-Private) Personal Training, & Virginia Bootcamp Training and love having a gorgeous historic downtown environment which includes great sidewalks, River Walk Trail, beautiful views, cobblestone streets, outdoor workout space/areas/station, and much much more!

Virginia Bootcamp does Warrior Dash!

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Virginia Bootcampers did our first Warrior Dash outside of Charlotte North Carolina in August and just did the Charles City (Outside Richmond Virginia October 1st) along the James River!

Here are some pics of us at the NC Warrior Dash!

Virginia Bootcampers at the 2011 Charles City Virginia Warrior Dash!

Fun Times & Lots of Laughs with Friends!

I Started Losing 100 Pounds in High School

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I Started Losing 100 Pounds in High School!

Growing-up I was always a bit stocky and chubby, but by the time I reached 15 years old I became very Obese.  Being Obese was no fun and I did not have anyone around me, such as a Personal Trainer, who knew what to do to save me from living a life of Obesity.

When I was about 15 years old my Mom had read somewhere that I should eat at least three meals per day to burn fat and keep my metabolism high.  Her telling me that and getting-up early to make me breakfast and keeping me on the right path to the three meal idea is what ultimately started me on the right track to losing 100 Pounds!  Five to six small meals and snacks each day is now what I recommend to all of my clients.

You see I was not a lazy kid.  I would play all day outside after school and ride my bike and run and play with my dog.  But what was missing was the right Nutrition.  I would normally go all day without food, and then maybe get a soda and honey bun after school.  Later that evening I would eat a huge dinner of 3-4 helpings and go to sleep with a full belly.  By doing that I would lie down and get fat because I had all this unnecessary energy inside me, in the form of food, which would not get burned as fuel for exercise while sleeping.

After losing 100 Pounds I became a Certified Personal Fitness Trainer and have helped people with my profession ever since.  I wish I would have had a Personal Trainer come to help me when I was a kid.  That would have helped change my elementary, middle, and high school years for a more positive experience.

I did not have luck with dating being so fat and out of shape looking.  I wasn’t asked to go to any Prom’s and I didn’t have the self-confidence to ask anyone to go with me because I felt I would get turned down.  I wish someone would have been able to help guide me towards the correct ways to exercise, eat properly, and rest to have a healthier body.

Exercise, Nutrition, and Rest are the foundations to how I train my clients and how I live each day.  My wife and I also try to exercise, eat healthy, and get plenty of rest so we set a good example for our sons Dylan and Matthew.  I want Dylan and Matthew to be active, which comes natural to them, but also to eat right and get plenty of sleep at night and naps if possible.

I know this will help keep Dylan and Matthew from becoming Obese like I was.  We do not pressure our boys.  Yenni and I just try to have regular healthy activities planned for them such as: riding  bikes at the River Walk Trail, playing soccer, throwing football, shooting basketball, hitting baseball, walking around the neighborhood, playing tennis, taking hikes in the woods, going to the gym and more.

Remember growing-up I was not lazy, I was very active.  The problem was I was going all day without eating enough food to keep my metabolism high and burning lots of calories.  When I did eat at night I would load-up on lots of calories and then stop exercising and being active.  I would repeat this terrible cycle almost 5-6 days per week and it was killing my body and not helping my dating life whatsoever.

We as a family try to eat healthy foods in the right amounts all day so we keep our metabolisms running high and our sugar levels normal.  We try not to go too long without food because that can lead to irritability, hunger, and being tired or fatigued.  We do try to eat the right types of healthy foods and in moderation.

At night we try to sleep at least 8 hours and if possible a nap in the afternoon to recharge.  I know this all sounds like a lot, but it isn’t.  I save my cheat meals for the weekend and try to be good during the week.  Instead of us watching TV or playing hours of video games, we are outside enjoying healthy activities as a family.  We can burn calories, have fun, and spend quality family time together instead of being lazy sitting in front of the television.

Parents if you do these healthy activities with your kids and eat the right foods at the right times in moderation, then you will save yourselves and your CHILDREN from a life of Obesity.  Please participate in regular healthy activities, practice good nutrition, and get plenty of rest.  If you do you will live a happier and healthier life!

Why Exercise is so Important

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Why Exercise is so Important!

Exercise is Key! Diets are no fun and they do not make you feel better immediately!  I have and always will promote Exercise, Nutrition, and Rest as keys to a healthy lifestyle.  When we Exercise, we get the Endorphins moving in our body and we chemically begin to feel better and more energized right away.  Our body’s produce more serotonin when we Exercise which makes us also feel happier and more energetic immediately.  So why not Exercise!

Exercise in the form of Resistance Training, Cardiovascular Training, and Stretch/Flexibility Training are the most important forms of Exercise for us.

The Resistance Training makes us structurally stronger, firmer, and more toned, plus it burns lots of calories.  Resistance Training helps us to get stronger so everyday normal activities such as cleaning, gardening, doing laundry, cooking, yard work, mowing, trimming, playing with the kids, organizing, vacuuming, bathing, etc. will seem easier and easier!  The muscle tone we build when we Resistance Train will burn upwards of 50 calories per pound of lean muscle mass more per day!  That means we can even burn more calories while we sleep!  The Cardiovascular Training strengthens our Heart, Lungs, and the rest of our Cardiovascular System plus burns lots of calories while performing the Cardio Training!  The Stretching and Flexibility Training will help us to become less tense and more flexible the more we do it.  Stretching also tends to help prevent or soften muscle soreness and stiffness.

Resistance Training (Anaerobic-without oxygen) can be done by working with rubber bands, resistance bands, dumbbells, barbells, kettlebells, bodyweight, isometrics, medicine ball, stability ball, plyometrics, sprinting, resistance machines, cable machines, yoga, tai chi, swimming, water resistance training, High Impact Step Classes, etc.

Cardiovascular Training (Aerobic-with oxygen) can be walking, biking, elliptical training, hiking, soccer, Frisbee, jogging, stair-stepping, roller blading, skateboarding, stationary cycling, basketball, ice skating, roller skating, etc.

Why Weight Training?

As a Personal Trainer for nearly 14 years now I have had to consistently market the goals of my fitness businesses. Many prospective clients who answer my ads hit me with one hundred questions on the phone, via e-mail, Facebook, and in person. One of the most common questions I get, after I tell them what our sessions will consist of, is – “Why weight training?”

Usually when I mention weight training I get silence on the phone, a trembling voice, or a horrific and terrifying look.  Many people, especially women, are scared of the whole weight training idea.  They have this vision of becoming a massive ugly monster in their minds because of all the old days and old ways backwards thinking of weight training.  That image of weight training needs to take a hike and the new image of weight training needs to come out and spread throughout the world.  Weight training can change your life forever. With weight training you can attain any type of body shape you want.  You can get very lean and toned, mildly lean and muscular, or ripped with big muscles.

Most of the time the key to the size of the muscles you will get, is in your food consumption.  Professional bodybuilders lift heavy weights most of the time, but their muscles would never get huge without the large amounts of food they consume.

If you have been working out for a while with no results and you want to get some lean muscle, lose the gut and the rest of the excess body fat, then this article will help.  You will learn to lift weights, perform cardiovascular exercises, and eat healthier.  You will not eat to get huge muscles, just eat for a lean and fat free muscular look.  If you have been lifting weights for a while, then read on to help you remember why you started in the first place and also you will know what to tell others when they ask you about weight training.

Question and Answer

Question: Some people who have tried resistance training (lifting weights) to lose weight have actually gained more weight at first. Why?

Answer: The reason for this is that muscle weighs more than fat and muscle is more dense (and takes up less space) than fat. People who start to lift weights will gain some weight in the beginning. This is healthy weight. It is muscle, which will in turn burn fat. Many people get worried when the scales rise and lose patience. Losing patience will only slow the fat burning process. Soon after that weight is gained, the fat will burn away. A medium is found!

Positive Benefits of weight training + cardiovascular training combos:

  • Helps regulate blood pressure and cholesterol.
  • Helps prevent heart disease and strengthen immune system.
  • If you want to go jogging with others, you do not have worry about stopping because you are out of shape.
  • Going clothes shopping is easier since you have a wider variety of clothing to choose from now.
  • You do not feel worried about a tight shirt showing off the huge rolls protruding from your stomach.
  • Helps strengthen bones, heart, and lungs.
  • You feel you have overcome something, which has plagued you for years.
  • You have more self-confidence now than you ever dreamed of having.
  • Your body is more versatile to take part in almost any chosen sport.
  • Helps in prevention and treatment of osteoporosis.
  • Shortness of breath does not occur just from conversation with someone.
  • You can feel there is less stress on your knees without all that excess weight.
  • Going up and down small flights of steps does not make you lose your breath.
  • Your feet do not take such a beating anymore.
  • Helps improve and strengthen your body for all sports.
  • You sleep better because you are not inhaling large amounts of food before you lie down at night.

Summer Healthy Eating Plan

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Summer Healthy Eating Plan

We should all be following a healthy eating plan along with regular resistance training and cardiovascular exercises plus stretching and enough rest.  If you do not know what eating healthy is, then read-on for a sensible plan.  This plan will give you the right carbs in the morning and afternoon for energy, then the fibrous veggie carbs for the evening.  The idea behind my plan is that we all need energy early in the day starting right after waking-up.  We then need a consistent flow of the right carbs throughout the early part of the day, then lower carbs (veggies, usually greener the better) evening and later when we tend to slow down.  Once we slow down we do not need the extra carbs and energy, so if we ate lots of starches late in the day we would not use them for fuel but store as fat!  We do not need to gain fat by eating too many starchy carbs late in the evening.

Here is an outline of the Summer Healthy Eating Plan (Food every 2-3 hours):

Meal One (Breakfast): Protein, Complex Carb, and Water

Snack One (Mid-Morning): Protein, Fruit, and Water

Meal Two (Lunch): Protein, Complex Carb, and Water

Snack Two (Late Afternoon): Protein, Fruit, and Water

Meal Three (Dinner): Protein, Veggie, and Water

Snack Three (Late Evening & Optional): Protein, Veggie, and Water

Here are a few choices for Proteins, Fruits, Complex Carbs, and Veggies:

Some Healthy Protein Choices:

Chicken Breasts, Turkey Breasts, Pork Tenderloin, Deer, Eggs, Low Fat Milk, Soy Protein, Whey Protein, Cheese Sticks, Cottage Cheese, Almonds, Walnuts, Pecans, Yogurt, Shrimp, Tilapia, Flounder, Tuna Steaks, Canned Tuna, Canned Chicken, Grouper, Swordfish, Pork Chops, Tofu, Turkey Burger, Chicken Burger, Lean Beef Burger, Pinto Beans, Navy Beans, Black Beans, White Beans, Kidney Beans

Some Healthy Fruit Choices:

Apples, Pears, Grapefruit, Oranges, Peaches, Cantaloupe, Honeydew Melon, Watermelon, Kiwi, Nectarines, Plums, Strawberries, Blueberries, Grapes, Dates, Prunes, Cherries, Blackberries, Cranberries, Guava, Mangos, Pineapple, Tangerines

Some Healthy Complex Carb Choices:

Oatmeal, Sweet Potatoes, Yams, Quinoa, Whole Grain Breads, Whole Wheat Pastas, Brown Rice, Wild Rice, Veggie Pasta, Whole Wheat English Muffins, Red Potatoes, Granola Unsweetened, Whole Grain Bagels

Some Healthy Veggie Choices:

Broccoli, Green Beans, Asparagus, Collard Greens, Turnip Greens, Mushrooms, Onions, Cauliflower, Kale, Cucumbers, Tomatoes, Avocado, Green Peppers, Jalapeno Peppers, Yellow Peppers, Orange Peppers, Red Peppers, Cilantro, Iceberg Lettuce, Romaine Lettuce, Spinach, Carrots, Celery, Cabbage

Summer Diet and Exercise Tips

1.       Eat plenty of fresh fruits and vegetables to provide your body with lots of vitamins, minerals and antioxidants!

2.       Stay cool and well hydrated by drinking lots of cold water as often as possible. Do not stuff yourself with water, just be sensible and drink till satisfied consistently throughout each day!

3.       Grill, bake, or broil your meats and fish to cut calories then add herbs, spices, and seasonings to add low calorie but great flavors.

4.       Wash your meats, fish, fruits, and veggies thoroughly to get rid of as much bacteria as possible.

5.       Avoid Fast Food Restaurants!  They are making us Fat, Bloating Us, Draining our Pocket Books, and Killing Us!

6.       If you have to eat out opt for lean meats, veggies, whole grains, non-sweetened fruits and dairy!

7.       Keep water with you always by having it in your car, office, school, gym, etc.

8.       Pack a cooler each morning with healthy foods and water for you so you do not get stuck somewhere without healthy foods!

9.       Workout with Resistance Training Exercises 3 times per week for at least 30 minutes each time!

10.   Workout doing Cardiovascular Exercises 3 times per week for at least 30 minutes each time!

11.   Stretch before, during, and after each workout!

12.   Workout with friends and/or family to support each other’s healthy lifestyles!

13.   Do not make excuses anymore!  Gone are the days of excuses and blaming everyone else!

14.   Check with your doctor before beginning any exercise plan to make sure your cardiovascular system is OK!

15.   Take a cooking class to learn a variety of ways to season and spice things-up!

16.   Hire a Personal Trainer, try Virginia Bootcamp, to learn more about safe exercising techniques, workout planning, proper exercise form, nutritional planning, healthy food options, motivation and accountability!

17.   Stop with the FAD DIETS!  They DO NOT WORK!

18.   Practice some Self-Discipline and get on with healthy exercising and healthy eating!

19.   Have a few reward meals each week to eat a bit of junk to help you keep sanity!

20.   Try to be good throughout the weekdays then you can reward yourself on the weekends a little!

If your doctor is telling you to get on a no-carb diet and avoid a healthy daily combination of fruits, vegetables, lean proteins, complex carbs, drinking water, resistance training, stretching, cardiovascular exercise, and rest then please check with another doctor.  If you are only eating lots of junk all day, every day, then common sense will tell you that the above healthy food combinations will get you on the right path.  Check with your doctor before trying the above plan if you are diabetic or allergic to any of the above foods.  If you really want to lose weight and you seek help from your doctor and he or she puts you off on some unhealthy pre-made or processed food plan such as Nutri System, Jenny Craig, or Weight Watchers, etc… or some other plan that does not get long lasting results and benefits, then check with another doctor and let me know about it.

I am hearing more and more of doctors putting people on unhealthy plans and telling them to not exercise with resistance and cardiovascular exercises plus stretching.  They are setting you up to fail again and again!  If you are not really ready to lose weight and practice self-discipline then you yourself are setting you up to fail also.  Most commercial food plans and diets do not help you to eat for nourishing your body, they are only low calorie, and not healthy for your body.  If your system tells you eating white dough cheese pizza is not bad, then it is lying to you.  You want to eat to benefit your body, not just eat low calorie for the sake of low calories.  If you run out of points early in the day and cannot eat anymore, then you will stall your metabolism and gain more fat.  This is not good!  We have to consistently supply healthy foods to our body all day to keep blood sugar up and metabolism running high.

Our ancestors were not obese and they ate combinations of healthy foods all day every day.  The more processed junk we eat the more fat we will gain.  The lazier we are the more fat we gain.  When we workout, eat healthy, and get plenty of rest we lose lots of body fat and keep it off!

Cut Out the Junk and You Will Cut Out the Fat!  Work It Out To Workout!

-          Dave