Category Archives for training tips

Hire A Personal Trainer

Hire A Personal Trainer

An authentic surge of motivation will change your life immediately. Hire a personal trainer, me and discover what's possible. 

The best part of my day is seeing clients just like you achieve amazing results. Whether you drop a few sizes, lose the baby weight, get off your blood pressure meds, or shrink your waist, the excitement is always contagious.

It’s hard to describe that euphoria that settles in once you’ve achieved your fitness goal. It’s one of those things that you have to experience to understand.

Every single one of my clients who have achieved massive results have ONE THING IN COMMON…

They are all highly motivated.

I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50-pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.

But there is one catch.

You’ll need to be motivated.

Just saying, or even just thinking, that you want to get into great shape isn’t enough. You need motivation—and that’s just half of the equation. The other part (and the most important) is ACTION.

Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story—it’s probably safe to assume that you want to drop fat and tone up. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.

But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.

People who take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put it that way, but it’s the truth.

So what do you want?

  • To drop 40 pounds
  • To feel younger
  • To look better in your birthday suit
  • To become healthier

How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?

The rewards are great IF you do.

Your first step is to call or email me now to get started! Let’s do this.

Hire a personal trainer you can trust. 

hire a personal trainer

Posture Challenge

Posture Challenge For Your Health.

Your posture has a VERY powerful impact on how you act and feel – how deeply you breathe, your energy levels, and believe it or not….. even your level of confidence!  (and the list goes on.)

This week, we’re going to hone in on our posture and pay attention to any bad habits we’ve picked up over the years.

When you were a teenager, did you have a “helpful” adult constantly nagging at you to stand up or sit up straight?  Well as adults, we might need that helpful voice even more!

Pretty much everything we do (from sitting at the computer, to driving in a car) works AGAINST us when it comes to having good posture - if we’re not VERY careful.

It’s too easy to lose focus on your posture…. and before you know it, your shoulders start rounding forward, your lower back starts to ache, and your hips start to get tight.  Nothing positive can ever come out of this. 

When circulation is decreased, you start to experience back and neck pain and lose the ability to stay focused and motivated.  You’ll experience higher levels of stress, your mood will be negatively affected, digestion will suffer…. and the list goes on and on.

Posture Challenge:

Try this:  “Good” posture means that you stand with your feet hip-width apart, knees slightly bent, pelvis in neutral position – i.e., neither pushing front nor back. Your core should be gently braced, with your chest tall and your shoulders slightly back, chin in neutral position (not jutting your chin forward).

Below is a quick guide from the National Academy of Sports Medicine:

How did you do?  It’s trickier than you think! If you have an imbalance, it can be really hard to get everything all lined up the way it is supposed to be – changing one part of the equation can throw off the others. Getting it right can require time, paying ATTENTION to your posture, and patience.

So, your challenge this week is to work to improve your posture! 

----> How about this: Whenever you CHECK THE TIME, do a quick posture check.  What do you think!? 🙂

Posture Challenge Issued by Personal Trainer Greg Jasnikowski

If you want to improve your posture, flexibility and overall well-being consider joining our free facebook group when you can follow live broadcasts provided by Greg Jasnikowski to help you improve your posture, join mobility and core strength. 

https://www.facebook.com/groups/bbgstepup


Fastest Way To Health by Paul Chek

Paul Chek's Wisdom For Your Benefit! 

Part 1

In part 1 of this 6-part series, Paul explains his view on the fastest way to health.

This is not through magic pills and protein powders, the latest fad diet or trendy exercise program. There is no silver bullet to health other than being truly honest with yourself.

To learn more about this topic, read Paul's

blog: http://www.paulcheksblog.com/

Visit Paul on Facebook: https://www.facebook.com/paulchekspage

ATTENTION Viewers:

Please be advised that this forum is not intended for personal therapy.

Paul Chek does his best to share education and resources to help you live a healthier, more full life. If you have applied what he shares here, and are looking for more, here are some resources to check out:- "How To Eat, Move and Be Healthy!" - book- "The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook- "You Are What You Eat!" - audio/workbook program- "Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course- "The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online program

Part 2

Part 2 of Paul's 6-part series on the Fastest Way to Health, which is to be honest with yourself!

In this video Paul discusses Dr. Happiness, one of "The Last 4 Doctors You'll Ever Need".

Dr. Happiness is the overarching umbrella that contains the other three doctors, Dr. Movement, Dr. Diet and Dr. Quiet. Dr. Happiness helps us define what makes us happy - and this is what makes US happy, not what other people think we should be doing, feeling or being to be happy. Exploring Dr. Happiness and being honest with ourselves helps us to determine our dreams, goals and core values. It is only once we are clear on these that we can truly become healthy in body~mind~spirit.

Part 3

Part 3 of Paul's 6-part series on the Fastest Way to Health, which is to be honest with yourself!

In this video Paul discusses Dr. Movement, one of "The Last 4 Doctors You'll Ever Need".

Paul looks at what is needed to have baseline health, which as far as movement is concerned means, how much and what type of movement do you need?

He also talks about dream-specific conditioning - you'll have to watch the video to find out more about this! Dr. Movement also encompasses movement of the mind and emotions, as well as the body and Paul touches on both these topics too.

Part 4

Part 4 of Paul's 6-part series on the Fastest Way to Health. The fastest way to health is simply just to be honest with yourself! In this video Paul discusses Dr. Diet, one of "The Last 4 Doctors You'll Ever Need" and he shares some key diet tips you can apply that will create noticeable changes in your health and vitality.

To learn more about this topic, read Paul's blog: http://www.paulcheksblog.com/Visit Paul on Facebook: https://www.facebook.com/paulchekspage

Part 5

Part 5 of Paul's 6-part series on the Fastest Way to Health, which is simply just to be honest with yourself! In this video Paul focuses on Dr. Quiet and the importance of sleep as part of a healthy lifestyle.

Part 6

This is the final video in Paul's 6-part series, "The Fastest Way to Health", where he explores 4 Doctor integration and ties together the topics covered in the previous five parts.

To learn more about this topic, read Paul's blog: http://www.paulcheksblog.com/

Visit Paul on Facebook: https://www.facebook.com/paulchekspage

ATTENTION Viewers:

Please be advised that this forum is not intended for personal therapy.

Paul Chek does his best to share education and resources to help you live a healthier, more full life. If you have applied what he shares here, and are looking for more, here are some resources to check out:-

"How To Eat, Move and Be Healthy!" - book-

"The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook-

"You Are What You Eat!" - audio/workbook program-

"Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course-

"The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online programIf you are looking for a skilled C.H.E.K Practitioner and or CHEK Holistic Lifestyle Coach for yourself or your loved one, please seek a qualified C.H.E.K Institute-Trained Professional in your area....there are over 10,000 world wide!http://www.chekconnect.comVisit http://www.chekinstitute.com and http://www.ppssuccess.com to learn more about Paul Chek's work, courses and programs.

2018

Training in 2018! 

January 1 - Strength Training - Dead Lift - Shoulders - Kettle Bells - Rowing

Good workout. Got my HR to 177. Deadlift PR. Getting stronger! 


January 2 - Half hour stretching session at home. Shoulders, Mid Back, Lower Back.  This is available for everyone in our Free Facebook Group


January 3 - JiuJitsu. Guard Passing Line Drills. Rolling couple rounds with higher rank guys. Good day on the mats.


January 4 - Rower 10 min 2580 meters. The goal is to hit or pass 2750. Chest PRESS felt really good. Lat pull down. On both exercises increased weight comparing to the previous workout.


January 5 - 5.000 meters on the stationary rower in 20 minutes. Kettle bell swings, Abs and Back. Steam room and cold shower. It's good to feel alive. No pictures from steam room or shower here ha ha.  but just to stay motivated....


January 6 - 6 hours of snow skiing. What a great day and great workout. Only problem was 4 degrees below zero. I had to buy new gloves bc my old pair did not provide enough protection for my fingers. Great sunny but cold day. 3 pm till 9 pm up and down the hill together with my buddy Albert. 


January 7 - 2.5 hours of jiujitsu. Warm up jiujitsu specific. Pressure passing. Rolling. 


January 8 - Today I could not train as planned. I spent half of my day at car dealership fixing a few issues. I ran out of time for training. I was able to do some shoulder mobility work at home in the evening and got a shoulder massage with a massager. 


January 9 -  Stretching session in am 


January 10 - JiuJitsu! Knee slice from open guard. Good rolls with Pedro, Andrew, DJ, Jo, Euras. 


January 11 - 30 minutes of stretching in the morning - splits. JiuJitsu training in the evening. Drillers are Killers. 


January 12 - Off 


January 13 - Recovery training. Lots of stretching. Fat burning Cardio and few accessory strength exercises for arms.



January 14 - Sunday morning jiujitsu session. 3 hours of total focus on learning! 


January 15 16 17 - The flu got the best of me. No training for me. Not even work for me. It sucks but... I'LL BE BACK 🙂 


January 18 - Back to the gym! - Cardio 


January 19 - Light workout including stretching. Still recovering from this stupid flu.


January 20 - Good lifting session with Ajay. Upper body. Bench press, Flies, Sited rows, Bend over rows and cardio rower. Still feeling little weaker but at least I was able to pump it up! 


January 21 and 22 - JiuJitsu ! 


January 23 - Stretching


January 24 - High Volume Strength Training 120 reps! 


January 25 - Stretching 


January 26 - Off 

13 Good Reasons To Exercise

What's The Point?

Let's face it, some days you just don't feel like exercising.

You get too busy, too stressed and quite simply too tired. 

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days. 


1.To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time. 

2.To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise. 

3.To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer. 

4.To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful. 

5.To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night. 

6.To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation. 

7.To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance. 

8.To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise. 

9.To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain. 

10.To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain." 

11.To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life. 

12.To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections. 

13.To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program. 

Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

Power Up

Power Up - Simply The Best! 


My favorite Slim Down Tips:


1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part..
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).


2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it.


3. Always write down goals for yourself. Don't type them.


4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you'll end up in the clouds. It's so cliche but true.


5. Take a before picture of yourself. Front, side and back.


6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night.


7. Drink water. A dehydrated body will not lose fat. 0.5 l oz per 1 lbs of body weight per day.


8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between.


9. Don't take fat loss advice from someone that doesn't look like
they practice what they preach (they have to have a butt, if you ask
me).


10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.

11. There is no one perfect fat loss program.


12. There are only a few fat loss principles.


13. If you screw up (which you will eventually do) don't beat
yourself up for slipping up. Focus on the solution rather than
the problem.


14. Thoughts equal things. Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don't want ie.
"I don't want to get fat", "I don't want to eat badly" etc..


15. Always aim for the "Afterburn effect". Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc. just like at boot camp.


16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.


17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc...) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Avoid them at
all costs (it’s a waste of time, unless you’re in it to mingle with other
people).


18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.


19. Doing exercise with a friend is the best way to stick to a
workout program.


20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals.


21. PLEEEEAAASSSEEE! Don't do long boring cardio. Do interval
training.


22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Accuracy is speed.


23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We gotta be radically honest with ourselves and
push for the solution.



24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills.


25. Intensity EQUALS results.


Just focus on your goals, persevere and you'll get to where you
need to be in no time.

Greg

Taste the Rainbow…Every Day!

Your challenge this week is to eat all the colors of the rainbow, each and every day of the week!

With so many amazing fruits and vegetables to choose from, why settle for the same ones all of the time!?

Out of habit, we frequently make the same choices each week. 

Time to switch it up!  Different color fruits and veggies mean all different kinds of vitamins and minerals!

With all of the different options to choose from, this should be easy… (plus it’s a lot of fun for kids!)

Here are a few ideas to help you out!

  • Orange/Yellow – High in vitamin A and C to improve immunity. Try pumpkin, oranges, pepper, cantaloupe, mango, squash, sweet potato, papaya, pineapple, carrots and lemon.
  • Blue/Purple – Containing phytonutrients that help with memory and reduce the risk of disease. Try prunes, eggplant, plums, raisins, grapes, blueberries, and blackberries.
  • Green – Contain nutrients that help improve vision and reduce risk of disease. They’re loaded with Vitamin K, Calcium, and lots of other amazing nutrients.  Try spinach, asparagus, bok choy, kale, spinach, kiwi, artichoke, honeydew, celery, arugula, and collard greens.
  • Red – Contain lycopene and other heart-healthy compounds and are loaded with antioxidants! Try strawberries, tomato, pepper, apples, raspberries, cherries, watermelon, beets, pomegranate, and red onion.
  • White – Contain nutrients to promote heart health and reduce risk of disease. Try cauliflower, banana, potato, parsnips, jicama, garlic, mushrooms, and onion.

Your challenge this week is to eat at least 4-5 different color fruits and veggies EVERY single day this week!

Have fun and try some new things that you’ve never had before.  Now get to the store and grab your rainbow 😉

Greg Jasnikowski

Your Personal Trainer and Friend

Don’t skip resistance training

It's March already and despite the winter like weather outside the calendar dictates the logic that warmer weather is on the horizon. When weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air. But beware: if you give up your resistance training, you will be giving up more than you bargained for.

Why resistance train?

Resistance training is critical for true fitness. Without it, your muscles will atrophy. If you aren’t building muscle, you are likely losing it.

And if you are 20 or older, you are definitely losing muscle, unless you are working hard to build it. Beginning at age 20, we begin naturally losing muscle mass every decade.

The old liché holds true for muscle mass: if you don’t use it, you lose it.

Have you ever broken your arm or leg and had to wear a cast for a few weeks? Remember what greeted you when the cast was removed? Your arm or leg was a lot smaller and felt weak. That is because just a few weeks of disuse caused the muscles to begin atrophying.

Here are some of the benefits of resistance training:

· Stops muscle loss and helps begin the rebuilding process.

· Makes daily acttivites easier, from carrying groceries to rearraging your furniture.

· Gives you a sculpted look.

· Increases bone density, giving you a strong, stable skeleton.

· Improves balance and coordination.

· Prevents decay of the pads between your bones, so that you do not hurt when you move.

· Causes the tendons to grow deeper into your bones, reducing the chance of tearing.

· Builds muscles which will burn more calories, even while you are resting.

· Reduces blood pressure by making your heart stronger.

· Increases your metabolism.

· Decreases blood sugar, which helps prevent insulin resistance (the precursor to diabetes).

· Improves your aerobic capacity: the stronger your muscles, the better your endurance.

· Gives you a general feeling of wellness and strength. If you are strong, you feel strong.

· Makes you a better athlete: there is no substitue for strength!

· Prevents the weak, frail “skinny-fat” look.

· Raises your energy level. The more muscle you have, the less effort you have to exert and the more energy you have available.

· Secures future protection against falls and fractures. If you age with dense bones, strong muscles and good balance, your risk of injury plummets.

· Creates 22% more afterburn than aerobic exercise does. (Afterburn refers to the fat and calories that your body burns in the hours after you have finished your workout.)

Still tempted to give up resistance training?

Why aerobic exercise is not enough

But,” the question goes, “Can’t I just go for a run and build muscle? I’m using muscles when I run!

The answer is NO! Running or other aerobic exercise is not a replacement for resistance training. They are different exercises and provide different benefits. Aerobic exercise does not deliver the needed stress to your bones, muscles and tendons.

In order to build strength, you have to pull hard on tendons, do microscopic damage to your muscles and literally bend your bones. Going out for a run or putting in an hour on the treadmill will not do this sufficiently.

This is not to say that aerobic exercise is not important: it is! But it is not resistance training. You need both. And if you omit one, you do your body a great disservice.

Avoid the “skinny fat” syndrome

Another danger of focusing on cardio or aerobic exercise to the exclusion of resistance training is becoming what is known as “skinny fat.” Skinny fat is a condition in which a person appears thin on the outside, but inside they are unhealthy and at risk for illness.

If you are losing weight through diet and exercise but not simultaneously doing resistance training, you are not only losing fat: you are losing muscle as well. Your body will burn through your muscles tissue as surely as it will burn through your fat. As you lose muscle, you lose a major source of energy, and you lose tone and definition.

Further, as you lose muscle, your bones become weak, because they do not have to do as much work. Weak bones are a precursor to osteoporosis.

Hidden fat is also a risk for the “skinny fat” person. When 800 slim people underwent an MRI scan to check for visceral or hidden fat, 45% were found to have excessive amounts of internal fat, undetectable from the outside1. Visceral fat is the most dangerous fat to have, because it accumulates around organs such as the pancreas, heart and liver and then begins releasing hormones and other secretions that lead to disease.

Resistance training can reduce visceral fat and help prevent the additional formation around the organs.

Don’t give up your resistance training just because spring is here and you are eager to get outside. There is no substitute for lifting heavy weights 2 to 3 times each week. Your health is on the line. GET AFTER IT!

Source:

1http://abclocal.go.com/kabc/story?section=news/food_coach&id=6912002

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