Fitness Blog

Metabolic Kick-start with the Inertia Wave If you're not ready for the intensity of Metabolic Conditioning you can adopt a workout program that will prepare you for the more rigorous demands of metabolic conditioning. For example: Inertia Wave Circuits - Whether you're performing strength circuits, cardio circuits or a combination, circuit training replicates one element of MetCon (Metabolic Conditioning) is defined by compelling you to move from one exercise to another with either short rests or no rests in between. Practice your 7-Methods of Use one after another with 60 or more REST seconds between each set. (Go by the way you feel) As your fitness improves and you become accustomed to the no Rest sets. After a few shorts weeks you will start reducing the REST sets each time, decreasing by 10-15 seconds or, eventually, removing the REST sets altogether. You now will be doing all 7-Methods in a row 10-15 seconds of each! (YOU ROCK!) This simple act will increase the metabolic demand on your body, and that's what the Inertia wave is all about. Change different elements in your workouts. Changing the Metabolic demands on your body can be as simple as lifting heavier weights, working slightly harder during cardio sessions, adopting less REST after a set, performing 90 seconds of Inertia Wave 7-Methods of Use after a strength move, or a body weight exercise such as a plank or hip thrust. Why? and what are the benefits? High EPOC level is associated with elevated metabolism and increased secretion of growth hormone and noradrenaline. These hormones help break down stores of FAT and increase their use as a fuel source. With the Inertia Wave there is a significant caloric cost for the body to return the body to its resting state. This includes replenishing depleted energy reserves, repairing cellular damage, clearing metabolic byproducts and facilitating tissue growth. The net effect lasts as long as 36 hours after exercise, burning as many as 150 calories a day beyond resting levels. Wait what's the catch? You need to work out intensely to maximize EPOC. That makes the Inertia Wave TM home run when it comes to slimming down and shaping up and becoming a Super Human athlete. It's a fantastic metabolic conditioning device but is quite advanced. Whether you are totally novice, or the elite athlete, or somewhere in between, you will progress and adapt within 3 weeks. Circuit with machines, weights, and the Inertia Wave If you want to rev up your or your client's fat burning potential, circuit training can provide a better caloric burn for their workout buck. The traditional way that most people lift weights is to do a set of repetitions, wait, rest, do another set and repeat. (Oh, I forgot & talk to their friends about their weekend) Certainly, there's nothing wrong with training in this manner. In fact, it's an excellent way to build strength and develop muscle, and friends. Circuit training is carried out by performing a set of an exercise then moving directly to a different exercise and then adding the Inertia Wave TM for 30 INTENSE seconds. The idea is to keep your heart rate elevated so that they continue burning a maximal number of calories as they lift, and WAVE. It's an advanced way to build muscles and strip away fat: a win/wave proposition.

Read and learn more about the Inertia Wave at InertiaWave.com! Large chains, Franchises, Sports organizations, Clubs, can email us at help@inertiawave.com to apply for a Specialty Coupon Code. If your company qualifies, we will customize a Coupon Code that can be used at checkout just for your organization. PLEASE read the blogs and watch the videos at InertiaWave.com to learn about the Inertia Wave before applying!

The Inertia Wave The Inertia Wave is a lightweight (don't let that fool you) portable or stationary tactile MetaBolic conditioning device I needed a way to make it portable, lightweight, weighing only 2.1 lbs. MetCon MetaBolic or High intensity interval training (HIIT) conditioning is the optimal way to provide intense caloric burn in a very short window of time (1-minute What is it? It's a special composite of elastomer comprised of a (patented) water and protein combination to give it its indestructible coating, and elastic properties. It's greatest benefit is it provides motivation because today's cardio vascular choices are boring and time is a factor. Battling Ropes In regards to Battling ropes, let's not compare they are two totally different animals, although they may look like cousins. One, the Battle Topes, has torque and tension and it's mostly Anaerobic. It provides risk of shoulder and wrists and it's muscled through different paths that pull you anteriorly. The other, the Inertia Wwave, minimizes the risk of injury and provides a form of non-impact resistance profiles through a 7 method oscillating wave pattern. The Inertia Wave engages all posterior musculature which provides a stronger foundation to exert force from. Also, what people have never been told, and coaches and trainers know is these facts: To obtain any benefits from Battling ropes they should be a minimum of 50 feet. The short 25 foot ropes you see at your fitness center are there to avoid liability. They often get tripped on, and are not used properly by trainers. There no continuous wave benefit is a short rope. Battle ropes are DEAD energy going into the floor! The 50 ft. ropes cost between $129 and $200 The Inertia Wave is light weight 2.1 lbs, and has additional benefits over the battling ropes. Cognitively providing and utilizing all energy systems as it engages all local (inner) and Global outer musculature to provide a framework of structural integrity. We now can fire a cannon out of a canoe (so to speak). The Inertia Wave retails for $114.95 Try the Inertia Wave today!

The second you start the 7-Methods with the Inertia Wave your body automatically engages the posterior chain. This not only corrects postural imbalances, it will relieve tight protracted shoulder girdle. The Inertia Wave has a constant pull and pressure based on the elasticity of the elastomer. The pull is constantly challenging the posterior chain to stabilize you from the start. The body inertia you create by disrupting the tubes engages the deep stabilizers and core musculature. When utilizing the 7- methods it increases your metabolic control, energy levels which in turn challenge those systems need to do quick, reflex, intense, bursts of energy in short 3-minute window durations. By performing the 7- Methods segueing from one method to the next... cognitively challenges proprioceptors for greater balance giving you stronger proximal trunk stability. Battle Ropes have the environment to constantly lift and slam abruptly thus challenge the tissue tension end range of the muscles. The negative with Battling ropes is you need to engage outer muscles just to assist during the lift and slam. Over time Battle Rope training increases tissue tensions thus creating pain because your locked in one position the entire time. Inertia Wave touches on the quality of rhythm, as opposed to the battling ropes where you just muscle trough. The Inertia wave gives you the opportunity to relax more and focus on your breathing and positioning of your body in all planes of motion vs to muscle it up and down which is the case of many athletes.Try the Inertia Wave if it's not the most amazing Metabolic conditioning device /tool in your toolbox of training supplies today... Simply return it! Let someone else become SUPER-HUMAN!Dave Parise MES CPT FPTA FMFC LLC.

Optimal movements- Key Points of the Inertia WaveAwareness of your cervical and thoracic spine is a key factor in structure as you perform the 7- Methods. The ability to keep an athletic posture, not throwing the head forward into a protracted shoulder girdle. We don't want to create some inhibition as we engage muscles on a global aspect. Scapular ability, hips spine, ankle knee- these are the structural things needed to create optimal positions for the 7- methods of use. If your training different energy systems, you need to know that the 7- Methods of use have carry-over to all different disciplines all the time. The Inertia Wave trains mixed modality energy systems for other exercise modalities you participate in. There is a global anatomical conduction as you transition from one Method of use to the next. The specific demands or adaptations develop as you learn the transitions. The Inertia Wave increases the aggregate level of all our skills. You are looking for an efficient motor pattern not a powerful motor pattern. (LET IT FLOW) You will soon find you are less winded in running, sprinting, jumping rope, skating, water skiing, along with all boot camp group type training programs. The Inertia Wave increase the technical proficiency to increase the skill sets of other movements. The key to all superhuman physical demands is working on energy systems. There is what's called resting compression in muscle bellies. During hard core weight training your heart needs to break through blockages of insane muscle tension. The Inertia Wave with its fluid oscillation decreases tension on the heart, as it engages all global musculature.We recommend you practice these 7- Methods to decrease cognitive stress. If I told you to just run, or walk across the field you don't have to think do you? However, if I told you to take these three balls and juggle them, the coordination of that skill would be so much cognitive stress you would be fatigued very quickly. That does not mean your out of energy or not strong, it's that you need to train cognitively hence one more benefit to the Inertia Wave. So, the more automated you can do the IW the better you can do it, than the less fatigue resistance it has- its less cognitive stress. The Inertia Wave is like doing structured skill work, hence will decrease the brain's demand in the 2-3-minute workout. The more efficient the moves become, the better you're with your breathing, the less byproducts are created, the less C02 needed to be blown off.• In regard to the muscle- the easier it gets, the stronger you become. We are helping your engine in all aspect of athleticism. Your potential will be at its highest if you train to do it properly. Skill work requires technique. We change direction, we live in constant stress. The Inertia Wave is skill work and perfecting that skill is the number one concern to obtain greater resultants then you could possibly imagine.Dave Parise MES CPT FPTA#inertiawave 

Why is the INERTIA WAVE Metabolic conditioning system different from other training systems?The INERTIA WAVE system is unlike any other training methods due to the oscillating wave-affect. For example, with other methods such as barbells, dumbbells, exercise tubing, machines, and kettlebells, gravity takes over as the weight goes back towards the ground. (Different energy system) During this time when gravity takes over, momentum is used which gives the body and mind a chance to relax. With the INERTIA WAVE training velocity is used and must be maintained by the end user (YOU) during the entire exercise1. Moreover, this forces the user to train or compete at a higher level of intensity via shorter window, and its affect will last longer durations of time. (Carry over principle)How was the INERTIA WAVE (Met Con) created?2The system was invented by Dave Parise CPT FPTA who wanted to develop the extreme- portable- tactile conditioning device for anyone who is looking to get the maximum resultant in an extremely short window of time. 3 Mr. Parise created the foundation of the INERTIA WAVE from the concept of a Wave Crest & Trough with oscillating patterns. The constant oscillation of these special tubes led him to create a series of 7- methods of use. Research & development was used to come up with the INERTIA WAVE as part of a metabolic conditioning station.This anchored patented rubber-like tubing device allows someone to progress properly through the 7- Methods of use.1How long will the learning curve take? You will immediately feel, enjoy and see the tremendous benefits of the INERTIA WAVE within 30 seconds. However, metabolic conditioning with the INERTIA WAVE is a missing link in training and will be challenging. With patience your kinesthetic awareness will adapt to the movement patterns.4Why are there different patterns or 7-methods of use with INERTIA WAVE?All 7- Methods IE: INERTIA WAVE - HERO WAVE- CROSSFIRE- DOUBLE OVER- THUNDER SLAM- SUPER TYPHOON- & OXYGEN THIEF all have different resultants / affects that effect energy systems. There is an obvious strength & endurance phase. All 7-Methods challenge all paths and planes of motion, while engaging local and global musculature. The greatest benefit is its cognitive properties. Athletes finally have to think about how to keep the energy with finesse moreover coordination (cognitive active control) in the elastomeres, as they go back to equilibrium, and transition to next Method of use.The Benefits of the INERTIA WAVE TM1- Anti-Flexion-strength-ABS2- Anti-Extension- strength-ABS3- Anti- Rotation- strength-ABS4- Enhanced Dynamic Posture5- Acceleration / Deceleration of musculature6- Concentric / Eccentric patterns7- Strengthens Dynamic Stabilizers8- EPOC-Intense oxygen consumption pre- & post9- Natural boost of HGH Human Growth Hormone(Which is essential for optimal health, vigor, strength, boost *FAT loss, and muscle development.)***Improved insulin sensitivity an average of 24% 1-There are 7 exercise patterns called the Methods of use. 2-Met Con is the abbreviation for Metabolic Conditioning 3-Recommended 4- 3- minute bouts 4x per week- transitioning into all 7- methods of use 4-Watch the methods of use video tutorial send to inbox after purchase.Inertia Wave Team

ABOUT:The Inertia Wave is a portable Tactile Metabolic Conditioning device. (MetCon) It is no joke, and only for people who want to or already are engaged in physical activities above the norm.If you master the 7-Methods you will SAVE 28 minutes per day, an average of 168 minutes or 2.8 hours per week of NOT doing cardio. A 12 minute bout with a constant (continuous) flow of the 7- Methods equates to a 35-40 minute cardio machine at the gym. (1.2) One and a half minutes of the IW far exceeds a 4- minute hard climb (out of the saddle) during spinning. The only close second Burn Rate would be double unders- continuous while jumping rope...NOTE: Double unders not regular jumping rope.Time our greatest commodity-You GOT Wave-You Got Time!inertiawave.com

Post Exercise Oxygen Consumption & Comparison (EPOC) After High-Intensity Inertia Wave, VS. Sprint Interval Exercise, (SIE) and Continuous Steady-State Exercise.(SSE)The effects of all that hard work from Inertia Wave Intensity Training actually kicks your body's repair cycle into hyperdrive mode—meaning you actually continue to burn fat in the 24 hours after not just during your Inertia Wave workout. Burn more calories. Just 12 minutes of (IW) Inertia Wave can burn more calories than a half an hour run on the Treadmill, Jacobs ladder, Stair climber, Elliptical, or Bike. Excess post exercise oxygen consumption after high-intensity Inertia Wave post 12 (M) minute wave combination exercise, and continuous steady-state active rest moves. 8/1/2017 -Higher excess post exercise oxygen consumption (EPOC) after 12 minute Inertia Wave exercise and active rest interval exercise may contribute to greater fat loss, and muscle activation after Inertia Wave training compared with continuous steady-state exercise (SSE) training. We compared EPOC after (IW) and SSE.1-Twenty recreationally active women and men (age 24 to 45 years) participated in this randomized crossover study. On separate days, subjects completed a resting control trial and 3 exercise conditions with the Inertia Wave: (for 2-minute intervals at 85% peak heart rate (HR peak), separated by 3 minutes of active recovery) a total of 4 rounds equating to 8 (M) minutes. 2-(SIE) Another group performed Sprint Interval Exercise (Four 4- 30-second Wingate sprints, separated by 3 minutes of active recovery), Oxygen consumption (V[Combining Dot Above]O2) Oxygen consumption was measured for 3 hours after exercise.3-Third and final group performed intense strength training only,(FB) Full body sets, reps, with a 12 minute high intensity elliptical bout at 85% peak heart rate (HRpeak). Results- 3-hour EPOC and total net exercise energy expenditure was significantly higher with group one (1) using the Inertia Wave with active recovery. (EE) Energy expenditure after the four 3- minute bout of continuous combinations of I-Wave Control (WC) were higher compared with sprint intervals,(SIE) and full body strength training.(FB) The net O2 consumed and net (EE) energy expenditure of those performing the (IW) Inertia Wave were greater by 90+ Calories than those who did sprints, elliptical, stair climber, bike and continuous no rest full body strength.Excess post exercise oxygen consumption after Inertia Wave is likely to account for the greater muscle activation (MA) and fat loss (FL) per unit (EE) energy expenditure reported in this literature. Which means you'll burn fat at a faster rate, activate more musculature, utilize energy better during workouts, and continue to burn calories long after your workout is done. (A phenomenon known as EPOC, or excess post-exercise oxygen consumption.)Major benefits post Inertia Wave: Fat stores are broken down and free fatty acids (FFA) are released into the bloodstream. Then used as a substrate by the metabolic workers called the mitochondria. These power houses systematically break down fuels (Fat-Carb) to produce energy and perform work. The Inertia Wave is so intense, the caloric burn lasts an average of 38-48 hours post IW Inertia Wave, continuous 7- Methods state.(Based on a full 8-12 minutes of 2-3 minute bouts)   

What are they thinking? They are thinking they're working the inner thigh, but really (you should know this) what are they working? The hinge joint of the knee is working.  Do I go over to your car, roll down the window park my 215-pound frame on your door and rock back and forth? I do not, and you would not want me to. The hinge of your car door will strain. Get my point? The knee as I said is a functional hinge joint. I see people all the time that can't maintain the center of mass as they squat. When you go to a gym and put weight on a leg press its much greater then gravity itself. We must make sure no matter what position the legs, or feet are in, the alignment stays the same throughout the entire motion/set. You will soon find how many people are unable to perform a proper squat. There are going to be so many factors and complexities. The fact remains that once learned, it will become an engram (a series of complex commands tied in with a thought to produce a task.  Individual Lever Lengths If all people could squat to parallel each would experience different forces. Think of the body in three segments (but remember we are integrated). Segment one is head to hip, segment two is hip to knee, and the third is knee to ankle. When you squat down it's like an accordion folding.  We all have different lever lengths. So guess what? If you have a very short femur (not that your short in height) comparable to the other levers, you will be able to squat deep with no problem. That same person should have an easier time maintaining a neutral spine during the squat as well. In high school the coaches for the football team used to take the players, make them squat and most of the taller athletes had their heel pop up as they decelerated. Why was that? The coach would then try to manipulate the stance, or plane so they would keep their heels down (basically screwing up their mechanics). Over time this would produce less force from the prime movers, and create orthopedic concerns. The reason the heels popped up as they decelerated was the tibia was short relative to the femur. During deceleration, and acceleration the tibia and femur have to go along with one another. So when a person went into a squat, the femur went down and the tibia said, "Hey, I have to go along for the ride," so it followed and the heel popped up. It is that simple. If your femur is much longer than your tibia, you can elevate your heels. A slight incline (two 2.5 lb plates) will extend the length of your tibia. A power lifter could squat lower and maintain better alignment during the squat if they elevated their heel. By elevating the heels you extended the length of the tibia. But think... are you going to have wood block or plates to elevate your heel every time you squat? Let's understand: not everyone is a squatter. I am six feet and can only decelerate to 45% until I go into hip flexion. When and if you squat (any form) please do it when you're neurologically fresh. This way you can maintain the most optimal spinal alignment under active control.Dave Parise #Fitnessfixer

I have yet to figure out why a manufacturer made this piece of equipment.  The elbow joint is limited and bio-mechanically inefficient when connected to this V-bar, or any V-bar of sorts. The shoulder joint protracts, internally rotates, and to make matters worse, you get that funky little wrist ulna radial deviation as your pull the rope all the way down to your side. Moreover, too many extraneous motions are not part of the goal. However, if you use double ropes it will correct this issue. We as professional must understand the common sense facts as presented in this course. We want you as the professional / or novice to remember: we did not say you can't perform these exercises we deem dysfunctional, we are stating a fact, and now its your choice. There is no such thing as a wrong exercise. There are many exercises that the risk exceeds the benefit. - Its either your own thing, or factual data based on science. The choice is yours to figure out, we already decided!Triceps; (Elbow extensions) these are non-sense ways to train your triceps- The risk exceeds the benefit. I personally would never perform these movements with any human being regardless of their present condition or fitness goal.Dave Parise #Fitnessfixer

There are three types of carrying angles. That's not important to know... what is important is your ability to be in that angle while performing bicep curls. "Put your hands in an anatomical position (Like the charts-relax let the arm hang by your sides please" Palms FACING OUT hanging please... Lets say you were using a straight bar for a curl exercise. Then you would walk towards the bar... without them moving a muscle, and grip the bar. This is only in a fixed environment (straight or EZ-curl bar) the fixed joint of the elbow will work most efficiently at this angle. Doesn't this picture remind you of the anatomical charts?  The anatomical charts represent a perfect carrying angle. Interesting who thought of that? We all have different anatomical angles we must obey and when you do not, one of two things will happen. You can get all types of medial forearm strain and if you are not experiencing any pain, chances are you were protracting the shoulder girdle to compensate for these forces being employed. The elbow is a hinge it is not designed to deal with asymmetrical forces. Most of the force analysis is through the extensor groups and that's not the goal. The biceps are not working to maximum capacity because of all the internal forces vectoring through the joints and connective tissues. Also if you were to analyze your ability to supinate (when you put your arms in an anatomical position palms up) you cannot supinate all the way (nine times out of ten with a straight bar.) What the heck are we doing with the straight bar? The ez-curl bar is far from easy if you hold where the manufacturer designed the angles. We suggest holding the bar in your carrying angle regardless of any bend via the bar. Always determine if you are in correct anatomical position for total regional emphasis of the elbow flexors. I am not saying that if you were in proper positioning it would be wrong. I am just stating the fact that there are much better ways to isolate the hinge joint to place more regional emphasis on the biceps. For example, the dumbbell or a cable are free motion and will not dictate or create crummy forces. The force analysis is different and the environment is far superior for the goal of hypertrophy without the stress of internal forces. Elbow flexion and radial ulnar positions are all different. If I am totally supinated (palms-up) the biceps shine through as the prime mover. If I am in a semi-pronated position (shake a hand/hammer curls) the brachial radialis shines as the biceps and other forearm muscles assist. If you go into a pronated position (spill the soup) the bracialis shines, and the biceps default. What I mean by default is the radius is a bone that moves into a pivot situation, so when we pronate and elbow flex, the tendon, which connects to the radial aspect, gets twisted under the bone. There is not much force production,(stimulus) because the tendon is twisted under the radius.Dave Parise #Fitnessfixer

Take your hand right now and put it straight out in front of you, pronated (palm down, spill the soup) and extend it back (bring fingers towards you). Notice how far your range was in the wrist joint? The wrist only has 60-70 degrees in extension. However, during a push-up (on the floor position) you wrench it to 85-90 degrees, which will create dysfunction over time. The wrist joint is very complex, and due to its complexity, wrist injuries and dysfunctions (you do not see) are difficult to treat. Also, if your hands are in front of the shoulder joints you will migrate to a protracted shoulder girdle with forward head posture. Remember a push-up is a plank right? A push-up although is bottom of the barrel chest developer, has its benefits if done correctly. If the head drops the body follows. The entire skeletal system MUST remain neutral. I will teach that to you! Dave Parise #Fitnessfixer

Look!! Someone actually designed this Anatomy Man, "this must work the horizontal fanned fibers of the pectoralis region"! Not! Do you understand we invented this exercise... someone lowered the pulleys... selected a weight, and did an awkward front raise... with a squeeze at the top! Do you feel the squeeze? This is another follow the leader move. It is predominantly anterior shoulder girdle muscles... just be a visionary and put dumbbells in your hand... it's the same! Opposing forces are always pulling down. (Gravity) This is shoulder flexion concentrically. Here's the facts about this particular exercise: Someone will stand facing away from the machine as if to perform a chest press. They have the client start in excessive shoulder extension (a stretch?) and perform what looks like a fly from the bottom pulley. Their hands come together at eye level, in a dysfunctional arc motion. This is nothing more than anterior shoulder muscles. (Front delts) Moreover, a front raise out of opposition creates internal rotation of the shoulder joint and acromioclavicular impingement. It is impossible to put stimulus in the chest region when you are not in horizontal shoulder adducted position. Is this wrong? No... this is what we see in the industry today, exercises based on a sensation, and a repetition range. On daily basis we see trainers applying loads across joints basing everything on a "feeling" or because they saw it demonstrated in a magazine, or on the internet. Just because you can, does not mean you should.#Fitnessfixer #Dave Parise

Dave Parise's Fix My Fitness Club WORST Rethink exercises of 2016 "Exercises that wreak havoc on your entire system, and are shown by uneducated Personal Trainers. The Seated Leg Extension It causes a contraction of the quadriceps muscles in the thigh WITHOUT a co-contraction of the hamstrings & calves to protect the knee. This machine creates a damaging shear force on the connective tissues of the knee. The knees are anchored as they drive into the pads. All the shearing forces are in the knee caps. It's also a good idea to wear a shirt! The Tricep "Bench" Dip Places extreme stress on the acromioclavicular joint of the shoulder as well as the elbows. Will lead to shoulder impingement, rotator cuff tears, joint sprains, bursitis and tendinitis. Extremely bad for those with forward head posture. The Upright Barbell Row Maximum pronation & the shoulders at maximum internal rotation under load. This position drives the humerus bone forward pinching the bicep tendon and compressing the shoulder bursa which leads to tendinitis & bursitis. The Smith Machine Squat (LOL Yep I am laughing!) What the machine really does is shift your center of mass and places excess shear stress on the knee ligaments due to decreased activation of the hamstrings. Ladies the leaning back variation with the feet close and out in front of you & the ballet style "Plie'" variations DO MORE DAMAGE to the neck & knees! - you're not training your butt more with your feet close together and out in front of your body. The Round Back Deadlift and Round Back Barbell Rows The rounded back stresses the spine incorrectly from the neck to pelvis and is a frequent cause of: sciatic pain, bulging discs, disc herniations, ligament sprains, and eventual disc rupture and surgery! You need to maintain proper cervical & lumbar curves or YOU WILL GET INJURED! The 45 degree Leg Press As the head goes forward, and the low back lifts. Because it allows the use of extremely heavy weights but with BAD form! An unnatural triple flexed position that's furthest from the "natural squat" This places extreme stress in the neck & lower back. It is machine guided high risk training. Behind the neck Barbell Press and Lat Pulldowns Two old school exercises that are useless and dangerous. Notice the forward head, and external rotation as your stressing and damaging the cervical discs and nerves. You also injure the rotator cuff by forcing internal shoulder rotation under load when you lean forward. The pulldown is out of our strength profile, and resistance profile. Crunches on the floor (or with feet on a physioball) Floor crunches lead to an immobile spine, forward head posture (especially if you pull on your neck like the model in the picture), neck pain, back pain, and headaches. The physioball is a tool that can provide the proper range of motion if you lie on top of the ball. The ball will create spinal extension and full range of motion. HOWEVER I don't believe in crunches to train the abs. Dumbbell Lateral Raise with "Pouring water technique" A purely cosmetic "Oh I feel it" exercise that is made into a shoulder "wrecker" by adding the stupid "make like you're pouring a glass of water technique" This moronic technique places the shoulders once again in internal rotation with hands pronated leading to the humerus slamming into the acromion and stressing all the tendons & bursa resulting in tendinitis, bursitis, and rotator cuff damage! One of the most comical twists and turns of the century! The rotation has no effect on the shoulder muscles whatsoever. If you notice the humerus does not change its path, just your wrist. (Ulnar Radius) That funky twist and turn just shifts weight distribution of the dumbbell. No magic here Ladies and Gents. The Curtsey lunge on a smith machine REALLY? It's bad enough this move exceeds the basic biomechanical articulation of the knees. The knees must be inline with the shoulder joint during the step. The worst thing is to step forward! Now we add the smith machine, a dictated range to an overcompensated, highest risk move. Curtsy in general is a waste, now it's done at a whole new level! Please ladies this does not work your butt. Butt it will increase transverse forces across the knee joint. (Yea thats a bad thing) IMPROPER Kettlebell swings Kettlebells being used like dumbells but don't get me started! The idea that people just can pick them up, and use them, oh well! The bell NEVER goes overhead in the swing exercise, elbows should not bend, and the back must not round. I love the trainers who stand by and watch. THE BURPEE (The wrecking ball) The best for last! The almighty, most popular, harmful, ridiculous looking, mainstream, exercise on the planet! Let's get serious... Muscles tend to adapt, and strengthen with exercise, however tendons, ligaments, and cartilage, tend to become damaged with improper, or wrong choice of exercise. In 1980 the burpee was noted for wrecking backs and knees. It jumped right back into play in 2010. Its popularity is from the lazy trainer, and group instructor who feels it's "easy to manage in any setting". The most harmful part of the Burpee is when your knees are "hyperflexed" or just before the thrust up to the standing position. The knees hyperflexed and act like a fulcrum. The meniscus and cartilage are squeezed on the backside of the knees. In turn you get a separation of the medial, and lateral collateral ligament tissues on the front side of the knees past the point of vulnerability. The low back is on fire! The pelvis is locked, posteriorly, and the hamstrings are powerless, in a slack situation.... they are shut off as you go to stand. Being that the knee tissue is compressed...the patellar tendon (Ligament) is pulled over the front of the knee cap. Hence beating up your knees! Click, pop, crackle is on its way soon! The 2016 prize goes to the Certified trainers who bought the book, and pass the test...Application, and continuing education is overrated for these marketing geniuses. Wow follow me to injury!

 What leads to pain in any of my joints?Posture has a major influence on Pain. Pain can alter muscle function, creating reflex inhibition and changing our movement patterns. Pain and reflex inhibition change the sensory input to the muscles when there is damage to ligaments and capsules; it can also influence the ability of muscles to support the joint. We should also note that poor posture could be the source of many pain syndromes, as faulty postural relationships increase strain on supporting structure. Muscle imbalance and faulty joint alignment are common sources of pain. Pain is the ultimate motivator - the body will always move away from pain. It is these pain avoidance patterns that can continue to reinforce faulty movement within the nervous system.When optimum muscle balance and joint alignment exists, the force required will be considerably less than in the presence of poor posture. It can be concluded that less energy will be required for movement with good posture when compared to that of poor posture, increasing energy efficiency and performance. As muscle balance and joint alignment changes, function also changes. It is these changes in function that can cause considerable wear and tear on joints and supporting structures. Many musculoskeletal disorders - seen as just old age - have their roots in postural degeneration. Many elderly people shuffling along the street would greatly benefit from posture corrections. Our body adapts to poor posture creating a negative effect in the entire kinetic chain, from the workplace (i.e., taxi drivers, computer operators, chair born, and all today's labor saving devices etc) If muscle ends are separated beyond normal, tonus is lessened or lost (thus the muscle becomes "weak")." With changes in muscle tonus and joint alignment, several syndromes can develop:· Head and shoulder girdle progresses forward.· Compression weakness: of these muscles can causes progression of forward head posture.· Piriformis syndrome: nerve irritation associated with tightness, and referred pain across or down the back of the leg. · Joint instability: If an insecure area is under constant strain, in an effort to improve stability of the body, a build up of flesh tries to enwrap or splint it. This becomes evident in Dowagers Hump. Balance and Aesthetics Posture has a large influence on aesthetics. As the fitness industry is still largely "aesthetically driven," it is important for us at Fixmyfitnessclub.com not to overlook the role posture plays in body appearance. Clinical research that demonstrates poor posture changes alignment in the pelvis (in particular increases in anterior tilt), this affects the position of the abdominal viscera which, instead of sitting in the pelvic basin, (which we should) we apply pressure to the abdominal wall. As the abdominal wall stretches, the viscera (internal girdle) protrude outward, creating the "pot stomach" look many women and men have. You see pouches, and potbellies are not only from lack of activity, they stem from poor posture! Programs designed to improve appearance without addressing postural changes will be limited in aesthetic benefits. This is open reason we perform corrective functional movements at Rp. Poor posture muscles must work more to counteract gravity's pull, expediting fatigue. Poor posture puts more strain on ligaments and abnormal strain on bones and may eventually lead to deformities. It interferes with functions such as respiration, heart action and digestion. Not being kinesthetically aware of your everyday seated / standing posture creates Imbalances. These imbalances also may result from occupational or recreational activities where there is persistent use of certain muscles without adequate exercise of opposing muscles. Imbalances affecting body alignment are important factors in many painful postural conditions. In conditions of poor posture, there is less efficient balance of the body over its base of support. This, in turn, affects not only static but also dynamic stability, each with their own implications for pain, dysfunction and increased risk of injury. Today most people sit in their efficient position... this is a position where the body adapts to its forced alignment. However... the efficient position is not the corrective optimal position, we all are striving for. Be pain free with perfect posture. Dave Parise C.P.T.

The Importance of following a plan- (Let's make this simple)By Dave Parise CPT FPTA MESWhile muscle strengthening exercises are crucial for overall health, they really are only responsible for about 30 percent of the lean body benefits. Seventy percent is related to the foods you eat. Diet and exercise do go hand in hand; you need both to optimize results. But if you're going to put your focus on one or the other, then diet is actually the most important. The underlying muscle that you train will be more prominent, and hard (if it giggles its fat) when you choose to follow a plan.Three Protein meals (see choices below) averaging 25-30 grams, (starting with breakfast) along with a low-carbohydrate choice (see choices below) accompanying those meals have been repeatedly shown to be the most effective both for muscle building and fat loss. The other two fill in meals, or snacks are less than 150 calories. This is only related to regulating blood sugar levels; do not think it increases metabolic rates. The muscle does that! (That's why we workout)Amino acids (found in complete proteins) are the building blocks of your muscles, but certain amino acids, such as leucine, can also signal genes in your muscle to grow and build protein, and they do that even during times of food deprivation as long as these amino acids are circulating through your blood stream.Hence, there are two primary factors involved in effective fitness nutrition (regardless of your age):Whey protein is an ideal "fitness food" especially a grass fed, or natural brand. As whey contains not only high quality protein, but also extremely high amounts of leucine. We need to use food to build muscle and improve our overall health, and for muscle building in particular. Why muscle? We want as much active muscle as possible (muscles are fat burning engines- it's actually where the fat is burned... inside the muscle.Ideally, you'll want to pay careful attention to the proper combinations of both, as timing of exercise and meals, and the types of exercise and foods you choose can have a profound impact on the health benefits you receive. If you are not finding a satisfaction in your present overall health or cosmetic "look" than you are not following a plan (sorry) truth hurts. If you leave the house (Monday-Friday) empty handed you will be just as frustrated prior to reading this.Quick Tip: H2O I want you to take your current scale weight, and multiply it by .65 The sum of that equation is the amount of water- plain water- you need to drink daily. This is by far the most important on this program.  NOW let's talk food choices:My carb list: If it's not on the list, we don't eat it... Yams, baked,Sweet Potato, baked,Brown rice- boiled, or instant (choice)Cream of rice- boiled, this cooks quick#1 choice- Quinoa- (keem-wa) Cook like brown riceGluten free rolled oats (red mill) do not cookAll items above are pre-cooked to assure the meals are available during office hours, or travel. (Please see the spice recommendations to add to these foods)Request this to be emailed to you...My Highly Recommended VegetablesAsparagus EscaroleAvocado (actually a fruit)FennelBeet greens Green and red cabbageBok Choy KaleBroccoli Brussels sprouts Lettuce: romaine, red leaf, green leafCauliflower Mustard greensCelery OnionsChicory Parsley Peppers: red, green, yellow and hotChives TomatoesCollard greens TurnipsCucumbers SpinachDandelion greens ZucchiniEndiveMy protein list-Wild Alaskan salmonWild caught any white fishScallops, ShrimpTurkey breast (not deli) - broiled grilled, baked, (boiled if you want to get serious)Chicken breasts- (not deli) - broiled grilled, baked, (boiled if you want to get serious)93% lean ground turkey85% lean ground turkeyLean ground beef-Flank steakTuna packed in waterSardines packed in waterFree range eggs / whitesWhey proteinPea proteinEgg proteinI call this my snack list-Avocado, MCT oil,Coconut oil (we add this to foods)4 table spoons of oatmeal, teaspoon of coconut oil, scoop of Whey protein, and splash of water... mixCream of rice (same as above recipe)Cashews, almondsCucumbers, baby carrots4- Squares of 85% dark chocolateProtein drinkCoconut waterPeppers any color dipped in fat free hummus This list is designed for the first 10 lbs, or to decrease inflammation, bloat, distention, and toxins. The presence of toxins, or inflammation will inhibit your ability to utilize 'FAT' as a fuel to be burned.   Dave Parise CPT MES FPTA

What goes with pizza? SIT-UPS?It was mentioned in one of my posts... ..that planks, side planks (done correctly) suitcase walks, cross body cable chops kneeling, or just adding a challenge (load, or tension) to a stabilizing posture is directly related to engaging the core / ab region. We can't leave out spinal flexion, or sit-ups... (NO FEET CONNECTED TO ANYTHING) because they are directly related to the long flat superficial muscle like the rectus, or the (hands in pocket) muscle external, internal oblique's. We actually need to flex or rotate the spine to activate these muscles.First of all I ask you this... if you were to hold a dumbbell and elbow flex to 90% (perfect bend right angle) and hold that tension for 60-90 seconds... would your bicep be stimulated as a volume knob at 9-10? YES! Would you be strong at each and every level? NO! But it will have enough stimuli to build. Strength may be defined as the maximum force or tension generated by a muscle. Hypertrophy is a local adaptation to the demand placed on muscle, and is the result of overload training... can it hold a position or posture.So we can say that hypertrophy is a local adaptation to the demand placed on muscle, and is the result of overload. Holding a plank (without your butt in the air!) will activate the "abs" to hold the position.The global and local stability muscles of the lumbar spine, for example oblique's, abdominals, and spinalis, generate force as they are challenged. This means you are working EVERYTHING not just core.What creates the six pack look? The thickness of the fasicia tissue... called tendonis in-scriptures) if you wrap straps around your ab area the skin bulges through "presto quick abs" blocks are not created by crunches... The visceral fulcrum theory is a counter force generated by the visceral when the TVA (your internal girdle called the transverse abdominis) contracts and provides a functional cylinder around the spine. This creates an internal weight belt that acts like a hoop and sends a column of support from the pelvic basin to the diaphragm. (Cant train the visceral it's a neurological function... sorry!Ok a sit up,hanging ab straps, (why do they call them abs straps if they don't work the abs?) the ab wheel, the kings or queens chairs where you lift you legs as you hold all your body weight on your arms???? WT? and of course leg lifts... oh don't forget to put your hands under your back... really? all work the hip flexors, psoas, illiachis, rectus femoris, all the muscles you don't want to work. (its called trunk flexion) Crunches only have a compression effect... like an accordion... why? It will increase spinal dysfunction, and set the stage for a host of muscular and spinal imbalances.What to do? Watch the videos where I perform a dead bug, a static hold and contract off the edge of a bench...this is 100% engagement of the "six pack abs" I'm just saying!Dave Parise CPT MES FPTA      

The leg extension is an isolation exercise.An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. The other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint. This has no application to true life.Machine based exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves many stress factors which lead to muscular imbalances, and injury via it's dictated path of motion. I would never dictate a path of motion!Machine base exercises generally are not similar to the ways that people naturally push, pull and lift objects, whereas functional exercises ( what we do here at Rp) feel more natural, and burn more calories!The leg press is a fixed exercise.Machine base exercises do not build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Functional exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the machine based environment.Swiss balls allow a wider range of free weight exercises to be performed. They are also known as exercise balls, gym balls, sports balls, therapy balls or body balls.Unlike exercise machines, I teach function and true strength, they do not constrain users to specific, fixed movements. Exercise machines at the gym can go some way toward enhancing poor form. Moreover, since users need not concentrate so much on maintaining good form, they can strain or pull a muscle over time. Some free weight exercises can be performed while sitting or lying on a Swiss ball. This makes it more difficult and benefits core and stability muscles, which helps to exercise the deep torso muscles that are important for maintaining a good posture. Unlike a machine at the gym which acts as an external stabilizer, the body never has a chance to incorporate balance, or any core muscles.There are a number of exercise machines that are commonly found in neighborhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. There are also exercise-specific weight machines such as the leg press. A multi gym includes a variety of exercise-specific mechanisms in one apparatus. Most are plate loaded and fix you in one specific position.One limitation of many exercise machines is that the muscle is working maximally during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise. This type of force load application is called accumulative stress process. While function or moving freely (no dictation) has the greatest carryover to real life and the most benefits. Machines are more fixed during the path of push and pull.Fit Pros Academy concurs with the differential between what the human body needs for an active lifestyle vs. "the assembly line of non-supervised one-size-fits-all gym arena.A one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail. Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.Dave Parise #FitnessFixer 

Fixmyfitnessclub.com Shopping ListPROTEINSVEGETABLESFRUITCOMPLEX CARBSHEALTHY FATSCONDIMENTSChicken(boneless/skinless)Greens (lettuce, kale, arugula, etc.)ApplesOatmealAll-natural nut buttersMustard - yellow, brown, or DijonLean ground chickenAsparagusBlueBerriesBrown RiceFlaxseedLemon juiceTurkey breastCucumberKiwiQuinoaFlaxseed oilPepper / SalsaLean ground turkeyCeleryTangerineUdi's breadExtra-virgin olive oil (EVOO)Sea SaltPork tenderloinCarrotsGrapefruitPumpkinCoconut oilMrs. DashLean beefTomatoesOrangesRice CakesAvocadoGarlicLean ground beefBroccoliPapayaSweet PotatoAlmondsFresh basilBisonCauliflowerPineappleSquashWalnutsCinnamonGround bisonOnionsNectarineHummusPecansPumpkin pie spiceSalmonGreen beansPearsPumpkin seedsNutmegWhite fishSquashPeachesCuminShrimpZucchiniStrawberriesCrushed red pepperScallopsBell PeppersCayenne pepperTunaCabbageTurmeric Plant Protein PowderCauliflowerRosemaryEggsVanillaEgg whitesChicken or vegetable stock (low sodium)Hemp, Rice, Pea ProteinBalsamic / Apple cider vinegar 

Side Note: The 50-Burpees on my chart are my version seen @ Fixmyfitnessclub.com They are NOT the regular "Face plant, sway back, jump up, land on toes version you see most trainers doing with thier clients" Here's my chart to give you an example of what activities are needed to BURN OFF the extra stuffing! Let's start by gathering those family members who are physically active. GO FOR A WALK AROUND THE BLOCK 3 TIMES.Then on Friday get back to the gym-Try a fast on Friday for 24 hours (Tea, water, detox tea,) are my favorites (Never fast more than 24 hours) I do this 1x per week. Or... Do 45 minutes of non-stop cardio prior to your strength training workoutOr...A Medium Intensity Training program (MIT) Start with an 8- minute warm-up your choice...followed by a 1.5 minute bout of INTENSITY! The tools you use 1- Battling ropes, 2- On your knees ball slams followed by 10 bridges. 3- Jump Rope 4- Fast Feet (up up-down down) on a step as fast as you can.After the 1.5 minute MIT cardio bout do 25 bridges (On your back) or hold a plank hold as you catch your wind. REPEAT THIS FOR 15 MINUTESDo this as you assess your perceived rate of exertion. Never go beyond the "I can't say my full name and address" Or... "I am winded on a scale of 9 out of 10- I feel dizzy, light headed" If so S T O P and lay down with your legs off the ground resting on a chair, bench, or ball. DEEP BELLY BREATHS until you lower your heart rate.#Fixmyfitnessclub way to assure "Thanksgiving? what Thanksgiving!!!#Fitnessfixer #Daveparise

Friends, fitness enthusiasts, coaches, Trainers, AS PROMISED!!Fixmyfitnessclub.com made a post saying I quote "The 300 workout videos, along with cooking classes on the site will drop from $19.00 per month to $9.95 per month. I promised this once Fix My Fitness Club recieved 30 new subscriptions. I DID! So the countdown begins...IF YOU JOIN BETWEEN TODAY AND 12/24/2016 you will have full acsess for ONE YEAR to a library of workouts, safty tips, and healthy meal plans. Black Friday is to typical...this is AMAZING FRIDAYS!Current members will Auto Switch to $9.95 NO NEED to re -register! WE GOT THIS! More videos coming next week!To get the $9.95 all year access use coupon code firstmonth1030 years of experience, Nationally accredited education provider for personal trainers. Join the hundreds of people who ask no more questions, demand the best content, respect the facts!

 The most common reason for people to start an exercise program is weight loss. Whether it is to help to reduce the symptoms of various chronic diseases, or to look better, weight loss is at the top of 80% of the people who START an exercise program. Exercise is a powerful component of healthy living, but when it comes to weight loss, it is NOT the primary factor. The only thing the body takes into consideration in the maintenance of body mass is caloric balance. More calories in than out - you gain weight. More calories out than in - you lose weight. It is that simple! Since it is easier to consume calories than it is to lose them, food intake becomes the primary factor in losing weight.We have all heard that diets don't work. This is not the case. Diets do work. If they did not work people would not lose weight when they go on them. What does not work is the idea that we can go off a diet and maintain the benefits of the diet. After all, we expect to get a paycheck only as long as we go to work. The day we stop working we no longer expect a paycheck. The reason the weight loss industry has been a failure in delivering sustained weight loss is because they have not come up with the magic pill everyone wants. Everyone wants their cake and eat it too - literally. We are a charge it society - buy now and pay later with no interest. We want wine and dine and the perfect body; eat everything in sight and think about losing it during next year's resolution. Well, weight loss is not that easy; it gets harder the more you owe and like a nightmare, just keeps getting worse.To put it in perspective here is a little reality check. Ask yourself this question and answer it honestly. By all accounts - do I live a normal life? If the answer is yes, then looks in the mirror and get used to what you see, this is what you "normally" look like. If you want to take off the perennial 10 pounds most have and nobody wants, then be willing to say goodbye to your "normal" life - NOW. You will have to change things and adopt a lifestyle that now seems abnormal to you. How long does this have to go on for?"As long as you want to keep the weight off." You will no longer be able to leave it for tomorrow or start your diet on Monday (remember - that strategy is what got you in trouble). Losing weight is not impossible or even hard if you are willing to take the bull by the horns and take responsibility for your decisions - no more excuses - fat does not care about excuses. Many people have lost weight and kept it off. They did it by eating properly and adding plenty of activity to their lives.You're Move!Dave Parise C.P.T. MES FPTA

 How Eating Certain Foods can Burn More Calories than the Actual Meal You're Eating!When it comes to losing fat and building muscle, eating less food is not the answer to getting lean and dropping weight. Media will try to tell you that losing excess fat is simply a matter of using more calories than you eat. What they don't tell you is that eating less will slow your metabolism down... drastically.Part of the secret to eating the right amounts of food while keeping your fat levels in check comes from utilizing the "thermic effect of food" to your advantage. The thermic effect (or specific dynamic action of food) is the additional calories burned above your resting metabolic rate used due to the energy need for digestion, absorption, and disposal of food taken in. Simply put, not all foods are created equal. In fact, some of the foods you eat speed up your metabolism much more than others.You'll find it much easier to reduce body fat levels if you consume plenty of foods with a higher thermic effect. A great example is protein. Protein tends to have a much higher thermic effect than other types of foods.The first step is to get a rough idea for the thermic effect of the food you are eating.In general: Fats: Thermic effect of about 3%. Keeping certain levels of fats in your diet is necessary, but fats tend to be high in calories and have a low thermic effect. Fibrous vegetables: Thermic effect of about 20%. Many fruits and vegetables are negative calorie foods. Get a good portion of vegetable in at least 2-3 of your 6 daily meals. Proteins: Thermic effect of about 30%. High protein foods are essential for muscle gain and fat loss. Think of these foods as your metabolic stimulator. One portion with each of your 6 meals.How to make the Thermic Effect of Food work for you: Macronutrient Portions: Each meal you eat should have an ample portion of protein and a portion of either complex carbohydrate (like whole grains, sweet potatoes, or brown rice) or healthy fats (depending on the time of day). Always ensure that you're eating 1 gram of protein per pound of body weight. Spread your protein intake evenly throughout the day. Weight Lifting: Yes, weight training increases the thermic effect of the foods you eat. Vegetables: Again, eat plenty of vegetables, particularly fibrous vegetables. Do not be scared of Carbohydrates: Instead, look to control them and use them to your advantage. Never drop your carbohydrate intake below 25-30% of your total calories.You will always need at least some carbohydrate intake to keep your body moving and your metabolism roaring. Carbohydrates provide your body with the energy needed to get through the workouts you need and the energy you aspire to have. They are energy source for your muscles and without some carbs you will not be able make it through the type of exercise program required to burn fat and build muscle.And Now for the Good Part:Negative Calorie Foods!Foods that burn more calories than they provide to you are what we call negative calorie foods. These foods have a double advantage to their incorporation into our daily diets. First off, these foods actually take more energy (burn more calories) to be digested and absorbed than are included in eating them. Secondly, eating these foods will actually slow the absorption of the other foods you are eating along with them. That's a very good thing. The slower the absorption of energy throughout the day, the better. It's that simple! Here's a List of Negative Calorie Vegetables: Asparagus Beet RootBroccoli CabbageCarrot CauliflowerCelery Chicory CucumberGarden cress Green BeansLettuce OnionRadish SpinachTurnip Zucchini

The world Famous FormulaWe hear it all the time. It's the simple formula that televisions, radio, magazines, and fitness celebrities tell us day in a day out: Burn more calories than you take in and you will lose weight. Mathematically, it makes perfect sense. In order for the body to lose weight, it has use up more calories than are taken in per day. This allows the body to tap into stored energy supplies (such as fat) to continue to energize the body for its on-going tasks.Fueled with this new knowledge, you give it a try. You decide to take a glimpse at your current diet; you may even count up an average of the calories. You then try eating one or two fewer things a day to drop your calories down a little lower. But then after a few weeks you realize that not only do you have less energy, but you're also not losing any bodyfat. Why is this? In order to understand what is happening here, we need to first understand how the body works.Enter the Resting Metabolic RateEach of our bodies uses a different amount of energy each day to accomplish our daily tasks (including just breathing). Our metabolism (or rate at which burn calories) is based on how efficiently we burn these calories that we have taken in.Here's the trick: Our bodies need a certain amount of calories each day for us to just to be alive; no activity included. Yes... that means our bodies actually need food just to wake up in the morning and sit in bed until we fell asleep again that night! Since each of us have a different Resting Metabolic Rate, this caloric range that we burn daily needs to be calculated out. Once this number is attained, however, it can allow us to find the perfect caloric range that our bodies need to take in for facilitating a fat burning zone in our bodies.The Problem we see Every DayUnfortunately, sometimes life gets in the way of life. With the hectic jobs we have, and frantic world we live in, there often is not much time left over to eat a meal. Usually in our daily lives we only have time for the three basic meals: breakfast, lunch, and dinner. This, however, leads to an unseen problem... Let's take for example the average times we eat lunch and dinner. A common lunch time is between 12 to 1 o'clock. Then we go back to work and don't see dinner until around 6 or 7 o'clock. What wrong with this? That's up to 6 hours without an ounce of food! Sure, we might not get all that hungry because we're working. We reassure ourselves that once we get home we will eat.Our bodies, on the other hand, do not grasp this concept. The body's internal checks and balances system recognizes that it has not eating for over 5 hours. It then begins to worry for its survival because it does not know when the next meal is coming. Although you know that food is readily available and that you can eat whenever you need to, you're body's metabolism thinks it's starving and therefore begins to take action to ensure its own survival.So what happens now? The body actually SLOWS DOWN ITS OWN METABOLISM to compensate for the lack of calories. That's right, you're body will store energy and fat when you don't eat enough. So imagine what happens when you don't eat breakfast! That could be over 12 hours without food! Now we can understand the importance of eating breakfast to speed up our metabolism.To reverse this fat storing process, we need to ensure that we eat frequently and turn our metabolism into a fueling system. When the body sees that it is getting adequate nutrition, it realizes that it does not to hold on to those calories and burns them as fuel!So once I know my RMR, I just have to eat less than that to burn fat right?Negative. Although that seems like the ration thing, there's actually a very highly overlooked matter that many of us forget... Our RMR is the resting metabolic rate... but in today's world, when are we ever resting? What must be taken into consideration is the amount of additional calories that we burn everyday from resistance and cardiovascular training. This means that our activity level will be relatively to moderately high, regardless of what we are doing aside of training.So what do I do?Now what we know what the RMR is and we have taken into consideration how many additional calories must be taken in to account for our daily activity levels, we can figure out what range of calories we need to efficiently burn fat in our bodies.How can I learn what my RMR is?Talk to a qualified (not only certified) Personal Trainer and find out exactly what you're RMR is and what caloric range you should be aiming for each day. Be sure to ask your trainer any questions that come to mind about your diet and daily lifestyle.Things to Remember-Not all calories are created equal and that you must ensure that the proper kinds of calories, not just amount, is consumed.-Remember the body's need for water; not only does it flush out our system but it also increases thermogenesis... aka... fat burning!-Diet alone will not change the shape of your body. Cardiovascular and resistance training is mandatory to see results! We must remember to follow these simple guidelines.Dave Parise CPT FPTA

Obesity is a major public health problem in the U.S. and its prevalence is increasing in adults and children. Overweight is associated with a variety of medical conditions including heart disease, hypertension, and type 2 diabetes. The portion sizes of commonly consumed foods eaten away from home have increased in size during the past 30 years. One reason for the increase in obesity rates may be that people are eating larger food portions and, therefore, more calories.Mega size, king size, double gulp, triple burger... these are just a few descriptors you will see on a menu. A typical bagel today is equivalent to eating 5 slices of bread or 15 cups of popcorn. A steak in a steakhouse is so big that it is the equivalent in protein to eating 18 eggs.Here are some startling examples of how portion sizes of commonly consumed foods have increased over the years.Portion Shockers At Starbucks, the Short cup of coffee, at 8 ounces, is no longer on the menu. The smallest size is Tall, a 12-ounce cup that is nearly twice as big as what used to be considered a regular cup of coffee. 7-Eleven stores started selling 12- and 20-ounce sodas in the early 1970s. By 1988, they were selling the 64-ounce Double Gulp. The famous Hershey chocolate bar weighed 0.6 ounce its first year on the market. Now, the standard bar weighs 1.6 ounces, almost three times its original weight. M&M increased the size of several of their most popular chocolate candy bars four times since 1970. In the course of just three years — between 1984 and 1987 — the chocolate chip cookie recipe on the back of the Nestlé's Toll House Semi-Sweet Chocolate Morsels package scaled down the number of cookies it makes from 100 to 60.With the focus on increasing obesity rates in both adults and children, we would hope that food companies would scale back on portions. However, according to my most recent research on portion sizes at large fast-food chains, portions are not getting any smaller. 4 In many cases, they are getting bigger. Just last year, Burger King introduced BK Stacker sandwiches in four sizes: Single, Double, Triple, and Quad. The Quad size has four beef patties, weighs over 11 ounces and contains 1,000 calories.The largest fast-food companies are also involved in sleight of name. 4 For example, last year Wendy's discontinued the terms "Biggie" and "Great Biggie" to describe its French fries and soda. However, the former "Biggie" soda is now called "Medium," and the company introduced a new larger size called "Large." While McDonald's discontinued the "Supersize" soda in 2004, it is now marketing a new soda called "Hugo," the exact same volume and calorie content as the discontinued "Supersize." Unfortunately, we eat more when served large portions, and we don't even realize it.Why should we care about large portions? With the exception of plain water, larger portions contain more calories than smaller portions. What can we do about large portions? Learn to smart size! One of my favorite food facts is that you can lose 10 pounds a year by cutting back 100 calories a day. That's a few less bites of a dessert, a handful less of potato chips, or a couple of fork-twirls less of pasta. To trim calories, just trim your portions.Here are some examples of small lifestyle changes that you can live with. Each eliminates approximately 100 calories. Use one teaspoon of olive oil / Coconut oil instead of 1 tablespoon when sautéing your vegetables. Try putting your olive oil in a spray bottle. (One brand is Misto). Spread 1 tablespoon of almond butter instead of 2 tablespoons on bread. Switch from a 20-ounce soda to a 12-ounce can. Better yet, switch to water, unsweetened flavored seltzer or Fruit flavored water. Order a Tall cappuccino instead of a Grande next time you visit Starbucks. Buy small pre-packaged bags (1-ounce portion) of baked chips instead of eating out of a big bag. Split your favorite dessert three ways.These tips can help you smart size your portions when dining out, food shopping and eating at home. Steer clear of restaurants with buffets and all-you-can-eat deals. Order "appetizer" portions or "half-size" portions. Or share an entrée. Eat half of what you order. Ask for a doggie bag and enjoy the rest on another day. When food shopping, avoid jumbo bags and boxes of food. Buy single-serving portions whenever possible. They may cost more, but your health and well-being is worth it. Read food labels. Check for the number of servings per container. Don't go to the supermarket when you're hungry. At home, don't eat directly from the refrigerator/freezer or while preparing food. Instead, sit down and enjoy your meal or snack. Avoid serving food "family style." Learn to cook. Measuring out ingredients gives you a feel for food size.Dave Parise is a personal trainer with 30 years' experience. Founder of Results Plus, Fixmyfitnessclub.com Fitprospersonaltrainingschool.com, and is an expert witness in court testimony regards to fitness injuries. www.expertwitnesfitness.com

Research on Fat-Loss shows people who consume five meals a day are able to stay leaner than those who skip, or only consume three.First, when you go without eating for more than a few hours, your body shifts into a "starvation mode." That slows down your metabolic rate to conserve energy. That decreasing the activity of thyroid hormone, particularly the active form called T3. As a rule, the longer the period in between meals, the greater the decrease in T3 production. In addition, reduced meal frequency has a negative effect on insulin levels. This causes insulin spikes, which switches on various mechanisms that increase fat storage. The importance of frequent feedings is preservation of muscle. During periods of caloric restriction, the body catabolizes muscle tissue as energy. By increasing meal frequency, allows you to maintain more lean body mass and thereby keep metabolism elevated. This is called positive nitrogen balance. We need this for tissue repair the body is in positive N balance, i.e. intake is greater than loss and there is an increase in the total body pool of protein. In fasting, skipping meals, liquid diets, the loss is greater than the intake and the individual is in negative balance; there is a net loss of protein from the body. The body then becomes soft and catabolic (muscle loss). When we do not GRAZE eat every two hours the blood sugar lowers and leads to a crash, where there is a tendency toward hypoglycemia (low blood sugar). Hunger pangs ensue and you invariably end up eating more than you otherwise would, often in the form of refined sweets. This sets up the vicious cycle of overeating and uncontrolled insulin secretions—a surefire path to unwanted weight gain. Compounding matters, the absence of food causes the stomach to secrete a hormone called ghrelin. Ghrelin is referred to as the "hunger hormone." It exerts its effects by slowing down fat utilization and increasing appetite. Without consistent food consumption, ghrelin levels remain elevated for extended periods of time, increasing the urge to eat.Frequent meals counteract these negative effects. Blood sugar is better regulated and, because there is an almost constant flow of food into the stomach, the hunger-inducing effects of ghrelin are suppressed, reducing the urge to binge out.The importance of frequent feedings is even more pronounced when you're trying to lose weight. The reason: preservation of muscle. During periods of caloric restriction, the body catabolizes muscle protein and converts it into glucose for use as an energy source. By increasing meal frequency, you halt the rate of muscle tissue breakdown. This allows you to maintain more lean body mass and thereby keep metabolism revving, burning, and elevated. To make the task of eating frequently a little less arduous, it is beneficial to prepare several meals in advance, store them in plastic containers, and reheat them in a microwave on an as-needed basis. This allows you to consolidate preparation, thereby making it simple.One final note: Don't be concerned if, at the onset, you find it difficult to eat so frequently. It has been said that any activity done consistently for one month becomes habit and diet is no exception. For some it might take a little longer and for others not quite so long, but if you adhere to the same nutritional protocol on a consistent basis, it will become ingrained into your subconscious. Eventually, eating every few hours will be second nature. One more message... Do the same with water, drink one cup every hour you are awake!!Dave Parise C.P.T. MES FPTA 

At one point in time they said the earth was flat. Look over the ocean, look at the horizon, see the world drops off the edge! Well Dr. Flat has a student who challenged his "myth-conception" (That was me.) So at 1st stage I was ridiculed, 2nd I was laughed at, but then the third stage was self evident. The earth was actually round. The truth based on SCIENCE, NOT PRECONCEIVED NOTIONS, OR MARKETING. I received over 75 e-mails, and voice mails to concur my last consumer warning in regards to "quick fix weight loss programs".Fad diets are dangerousThere are many different dieting plans, fad diets, or quick weight loss diets. Most liquid protein diet also causes fatigue along with dizziness, hair loss , and a host of metabolic problems.The following information was gathered from the International Journal of Obesity & Related Metabolic Disorders and the American Journal of Clinical Nutrition. To clarify a statement of factual information in my last article, regarding "No one should be on a liquid diet, or lose more then 2.5 pounds per week for health reasons, as well as muscle loss. Clinical nutritionist Nina Hunley of Good Shepherd Medical Center and registered dietitian Rebekah Stark of Long-view Regional Medical Center say "There is no reason to turn to liquid rapid weight loss diets, meal skipping or diet pills". Also, eating just one kind of food can be pretty monotonous and boring. Unfortunately, when women decide to end their liquid fad dieting, they find that they gain their pounds back just as a rapidly as they lost them. That same person will become skinny fat, and soft."On liquid diets you tend to just lose water weight (muscle), it also lowers your bodies ability to burn as many calories in the future. The weight regain is pretty fast," Rebekah said. According to the American Journal of Clinical Nutrition liquid diets are dangerous because you could end up with gallstones, gall-bladder disease, and damage your kidneys. Lean muscle has the highest resting metabolic (calorie burning) rate of any tissue. The more muscle you have, the more calories you burn, day and night! Muscle burns calories even at rest, while fat tissue is virtually dead weight. Loss of calorie-gobbling lean muscle tissue (liquid diets/ rapid weight loss) makes it easier to regain lost fat weight on fewer maintenance calories after your diet is over, contributing to the familiar "yo-yo, syndrome.Diets don't work! Try making permanent lifestyle changes that include smarter eating, regular exercise and effective stress management. Watch what you eat, not how much. To lose weight and keep it off permanently, you need to "rehabilitate" your metabolism. Each time you diet and restrict your food, your metabolism slows. I tell my clients "What is necessary is that people learn to eat the proper, natural food of his (and her) biological adaptation to the exclusivity of all modern, man-made, processed, devitalized, chemical food.Dr. Herbert Shelton wrote, "People become obese mainly from eating food that is devitalized. They overeat because they are malnourished, and they are truly hungry. People who consume fresh fruits and salads don't overeat or become obese because the enzymes, minerals and vitamins are still intact in these foods. When the body has fulfilled its requirement of these nutrients, it signals the brain that it is satisfied. Processed foods lack these nutrients; therefore, no signal is sent to the brain to stop eating."It is essential that correct eating patterns be learned to succeed with a weight loss program. You need eating habits with which you can live for the rest of your life, not just for the time you are trying to lose weight.Harmful consequences of Rapid weight lossMany of the sources of information on the positives of medically supervised / liquid / rapid weight loss diets were found on the world wide web. They are advertisements for companies. I found one to be most controversial " the billboard that shows tombstones with weight numbers such as 350 lbs. Scaring people to death about weight loss. Since they are trying to sell the product, they make their product seem unbelievably perfect. Most of the articles found were not scientifically researched, but were instead a few accounts expressing the product's amazing results. Many weight loss experts claim that liquid diets causing rapid weight loss tend to over use lean muscle and slow the metabolism, thus, making it even more difficult for weight loss to be maintained. Eventually, liquid diets can lead to the development of muscle cramps, anemia, dizziness, menstrual abnormality, and constipation. The people who are only mildly obese lose too much lean body mass which increases their chance of cardiac dysfunctions. The intensity of protein in the liquid diets can cause an electrolyte imbalance which results in irregular heart beats. Studies show that 25% of the people on liquid diets develop gallstones due to their inability to contract bile. In addition, liquid diets have even been known to cause deaths. During the 1980's, 58 deaths were linked to the inadequate nutrition and too little calories in liquid dietsFat loss versus muscle lossIt is important to understand the difference between weight loss and fat loss. Weight loss typically involves the loss of fat, water and muscle. A dieter can lose weight without losing much fat. Ideally, overweight people should seek to lose fat and preserve muscle, since muscle burns more calories than fat. Generally, the more muscle mass one has, the higher one's metabolism is, resulting in more calories being burned, even at rest. Since muscles are more dense than fat, muscle loss results in little loss of physical bulk compared with fat loss. Clinical research by the National Academy of Sports Medicine conclusively shows rapid weight loss / liquid diets "dissolve" muscle tissue as fuel and set the stage for a "softer" appearance. #DaveParise #Fitnessfixer    

Almost everyone knows that you should drink eight glasses of water a day. But is it really necessary? "Absolutely," says Dave Parise a national education provider for certifying bodies in the fitness industry.Consider this: Your lungs expel between two and four cups of water each day through normal breathing - even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen trips to the bathroom during the day, that's six cups of water. If you perspire, you expel about two cups of water (which doesn't include exercise-induced perspiration)."Almost every cell in your body needs water to function properly. Many of the patients I see don't drink enough water. They are dehydrated, they aren't drinking as much water as they should especially considering how much your body needs." It is your catalyst for fat burning and retention.The human body, which is made up of between 55 and 75 percent water. Lean people have more water in their bodies because muscle holds more water than fat. Fat is in need of constant water replenishment.I will point out that a person who wants to lose 5 percent of their body fat needs to consume at least half their body weight in water per day. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation."I encourage clients to drink eight at least one cup of water for every hour awake. Those who do report that they generally feel better.But not everyone likes water. Many people prefer soft drinks, fruit juices, sports drinks, coffee and other drinks. All these drinks can help quench your body's thirst for fluids, but they typically contain 100 calories or more per serving. They are also high in sugar and other chemicals that make it unhealthy.When you get in the car, take along a bottle. When you sit down to watch TV, have something to drink. When you go to a meeting, have a bottle with you. Fill a swell, or a BPA free bottle and place it on your workstation. Open the top silly! When you drink swallow five times!Dave Parise CPT FPTA MES

There is a lot of controversy regarding drinking too much water. Hyponatremia, also called water intoxication, is generally the result of drinking excessive amounts of plain water which causes a low concentration of sodium in the blood. Once a rare occurrence at sporting events, it is becoming more prevalent as participation increases and more novice exercisers are entering endurance events.Prolonged and excessive sweating increases the risk that an athlete will alter the delicate balance of blood-sodium concentration. Because sodium is lost in sweat it is important for those exercising at high intensities for long periods of time to replace any loses.Research has found that long duration endurance events, such as the Ironman distance triathlons, often have finishers with low blood sodium concentrations. Those at most risk are those who are on the course the longest, because they tend to drink the most water during the event. Runners who drink extra fluids in the days before the race or those who stop at water stop during the race are also at increased risk of hyponatremia. In fact, a study published in the New England Journal of Medicine found that 13 percent of Boston Marathon runners developed hyponatremia from drinking too much water.Causes of HyponatremiaDuring high intensity exercise, sodium is lost along with sweat. An athlete who only replaces the lost fluid with water will have a decreased blood-sodium concentration. As an example, consider a full glass of salt-water. If you dump out half of the contents of the glass (as is lost in sweat), and replace that with water only, the sodium concentration of in the glass is far less and the water is more dilute. This can occur in the bloodstream of an athlete who only hydrates with water during excessive sweating. The result is hyponatremia.Adequate sodium balance is necessary for transmitting nerve impulses and proper muscle function, and even a slight depletion of this concentration can cause problems. Studies have shown that high intensity athletes can lose up to 2 grams of salt per liter of sweat. Replacing this during the event is critical to performance and safety.Symptoms of HyponatremiaThe early warning signs are often subtle and may be similar to dehydration and include nausea, muscle cramps, disorientation, slurred speech, and confusion. At this point, many athletes drink more water because they think they are dehydrated. Unfortunately, water alone will increase the problem of hyponatremia. At the most extreme an athlete may experience seizures, coma, or death.Treatment of HyponatremiaAt the first sign of symptoms an athlete should drink a sodium containing sports drink or eat salty foods. Ideally, an athlete should plan ahead and estimate his or her fluid loss and need for sodium replacement during the event, and stay on a hydration schedule during the race. If the symptoms are extreme, a medical professional should be seen.Preventing HyponatremiaThe best way for an athlete to avoid such problems is to plan ahead by training in the same conditions you will encounter during race day. Hydration recommendations include:How Much Water Sould You Drink? Calculate your water intake with this simple formula. Use a sodium containing sports drinks during long distance, high intensity events (more than 60-90 minutes long). Increase salt intake per day several days prior to competition (except for those with hypertension). Try not to drink more then you sweat. Get on the scale prior to the event, after drink until you weight almost the same. During a marathon a good rule of thumb is to drink about 1 cup of fluid every 20 minutes. In the days before the race, add salt to your foods (provided that you don't have high blood pressure and your doctor has not restricted your salt intake). Avoid use of nonsteroidal anti-inflammatory (NSAIDS) medicines that contain sodium. Research suggests that these drugs may predispose runners to hyponatremia.Keep in mind that all athletes respond differently to exercise; fluid and sodium needs will vary accordingly. Foods that provide additional sodium include chicken noodle soup, a dill pickle, cheese, pretzels, and tomato juice. These are used in high intensity bouts, not general gym workouts.As always, it is important to consult your physician for special considerations if you have a history of any health problems or are taking any medication for a health condition. I hope this gives you some insight on hydration. I am your #FitnessFixerDave Parise CPT MES FPTA

The Importance of following a plan- (Let's make this simple) While muscle strengthening exercises are crucial for overall health, they really are only responsible for about 30 percent of the lean body benefits. Seventy percent is related to the foods you eat. Diet and exercise do go hand in hand; you need both to optimize results. But if you're going to put your focus on one or the other, then diet is actually the most important. The underlying muscle that you train will be more prominent, and hard (if it giggles its fat) when you choose to follow a plan. Three Protein meals (see choices below) averaging 25-30 grams, (starting with breakfast) along with a low-carbohydrate choice (see choices below) accompanying those meals have been repeatedly shown to be the most effective both for muscle building and fat loss. The other two fill in meals, or snacks are less than 150 calories. This is only related to regulating blood sugar levels; do not think it increases metabolic rates. The muscle does that! (That's why we workout) Amino acids (found in complete proteins) are the building blocks of your muscles, but certain amino acids, such as leucine, can also signal genes in your muscle to grow and build protein, and they do that even during times of food deprivation as long as these amino acids are circulating through your blood stream. Hence, there are two primary factors involved in effective fitness nutrition (regardless of your age): Whey protein is an ideal "fitness food" especially a grass fed, or natural brand. As whey contains not only high quality protein, but also extremely high amounts of leucine. We need to use food to build muscle and improve our overall health, and for muscle building in particular. Why muscle? We want as much active muscle as possible (muscles are fat burning engines- it's actually where the fat is burned... inside the muscle. Ideally, you'll want to pay careful attention to the proper combinations of both, as timing of exercise and meals, and the types of exercises and foods you chose can have a profound impact on the health benefits you receive. If you are not finding a satisfaction in your present overall health or cosmetic "look" than you are not following a plan (sorry) truth hurts. If you leave the house (Monday-Friday) empty handed you will be just as frustrated prior to reading this. J I want you to take your current scale weight, and multiply it by .65. The sum of that equation is the amount of water- plain water- you need to drink daily. This is by far the most important on this program. NOW let's talk food choices: My carb list: If it's not on the list, we don't eat it... Yams, baked, micro waved (choice) Sweet Potato, baked, micro waved (choice) Brown rice- boiled, or instant (choice) Cream of rice- boiled, this cooks quick (Nabisco) #1 choice- Quinoa- (keem-wa) Cook like brown rice Gluten free rolled oats (red mill) do not cook All items above are pre-cooked to assure the meals are available during office hours, or travel.(Please see the spice recommendations to add to these foods) My Highly Recommended Vegetables Asparagus Escarole Avocado (actually a fruit) Fennel Beet greens Green and red cabbage Bok Choy Kale Broccoli Brussels sprouts Lettuce: romaine, red leaf, green leaf Cauliflower Mustard greens Celery Onions Chicory Parsley Peppers: red, green, yellow and hot Chives Tomatoes Collard greens Turnips Cucumbers Spinach Dandelion greens Zucchini Endive My protein list Wild Alaskan salmon Wild caught any white fish Scallops, Shrimp Turkey breast (not deli) - broiled grilled, baked, (boiled if you want to get serious) Chicken breasts- (not deli) - broiled grilled, baked, (boiled if you want to get serious) 93% lean ground turkey 85% lean ground turkey Lean ground beef- Flank steak Tuna packed in water Sardines packed in water Free range eggs / whites Whey protein Pea protein Egg protein I call this my snack list Avocado Coconut oil (we add this to foods) 4 table spoons of oatmeal, teaspoon of coconut oil, scoop of Whey protein, and splash of water... mix Cream of rice (same as above recipe) Cashews, almonds Cucumbers, baby carrots 4- Squares of 85% dark chocolate Protein drink Coconut water Peppers any color dipped in fat free hummus This list is designed for the first 10 lbs, or to decrease inflammation, bloat, distention, and toxins. The presence of toxins, or inflammation will inhibit your ability to utilize 'FAT' as a fuel to be burned. Now we need to sit down and talk about how to put this all together... I can also design a complete at home or gym based workout for you... uploaded to a private link for your viewing. 203-675-5575 text me anytime!

The question is does the source of the protein change the way the body responds to it? The best answer I can give you to that is no, absolutely not. Because protein are digested in the gut and regardless of the source of the protein molecule which is as you know a great big tinkertool I made up of a bunch of amino acids. The amino acids are selectively cleaned off so it enters the bloodstream as an amino acid. And the Leucine that's in the blood stream doesn't know whether if it came from a protein in beef steak, protein in a carrot or protein in a piece of bread. It's exactly the same thing. Question- are enzymes protein? True or false? True.. all the enzymes are. protein. The multitude of enzymes in the body are proteins. So when you go the health food store and buy an enzyme and eat it you're wasting your money. Because the enzyme is broken down in the gut to its elemental amino acid and it enters the blood. Amino acids don't reconfigure as that enzyme, they are put into the amino acid pool and turn over. So unless you inject something into the bloodstream, it has to go through the digestive process and carbohydrates are broken down into glucose... fats are broken into fatty acids... and proteins are broken into amino acids, those tiny building blocks. It doesn't matter where the protein comes from, with this exception. Plant foods are incomplete proteins. Plants don't have all the essential amino acids. Most animal foods are complete proteins, so if you don't eat any animal food then you have to make sure that over the course of time you get a blend of all the essential amino acids. So grains and legumes for instance make a complete protein. I used to think that if you're a strict vegetarian you had to eat the essential amino acids at exactly the same time. So you had to blend the food, but what the current evidence says is that it doesn't matter. Doesn't matter when you get the amino acids because we have pools that store these things. But if you don't eat any animal food what so ever then you need to be cautious about making sure that you get all the essentials, as well as B12. On another note there are questions about whether soy is a complete protein. It probably is not, and has a little bit of deficiency... and because it comes from the legume family it certainly would be wise to include grains in the diet if you're eating soy as well. Personally Grains, and soy are out of my diet along with dairy, and gluten. That's just me! :) Amino acid washed jeans would be cool....#FitnessFixer #DaveParise

Well that depends on the type of training.Here's the main point - there is no 1 training frequency that works for everyone. Instead there is a broad range of optimum training frequency, much broader than most realize or acknowledge. Trying to train too frequently will likely result in sub-optimal performance and may end in overtraining and injury. Don't base your training frequency on how often someone else is training. You must find your own optimum training frequency, despite how often anyone else trains. #davepariseHow frequently should you lift? The rate and magnitude of adaptation in the human species is very large, much larger than many realize or acknowledge. Some people improve a lot, some improve very little. Some people improve very rapidly... fully adapting to training in just 1 day - while others take many days to realize the benefits of a workout. Training too frequently or infrequently results in sub-optimal improvement, with too frequent training likely resulting in overtraining and/or injury. Each person must find their own individual optimal training frequency, despite what the optimal training frequency of any other person may be. We must try to learn optimal exercises that enhance one's structure. I believe we can breakdown and lose all benefits, if we continue to think mainstream. How frequently should you lift? It's not an easy question to answer, we all have to learn what works for us. The challenge is the guy next to you at the gym, your coach, the yoga instructor who turns personal trainer this weekend. We are so desperate to achieve greatness, we use the poster child who happened to get away with improper form as our guru. I am no expert...I just know that screw drivers are not hammers, dips do rip, Liquid wrench is not for your joints, Steroids are everywhere, you can't twist, or bend fat off your waist, people are stubborn, Fat is not, we all pay for our mistakes, and we all forgive.Dave Parise #seemynewpage

Why should we care?Because we are all paying for it! Our wallets, our health, and our waste lines! We must address and come to the realization that there is nothing but fictional marketeering! Guess what the vast majority of doctors, and clinicians, nutritionists (no such thing) and dietitians (food group groupies) have it totally wrong when it comes to "FAT LOSS" OTHERWISE WE WOULD NOT KNOW THE WORD DIET! We have been given well indented advice... that's based on outdated science! Its like thinking a burpee is good for your shoulder blades and low back! We have to use science to do it right. I know that you know it's our adherence, compliance, and commitment that really determines any outcome. I will not get it to or deal with the non committers!) Keep complaining and be miserable- and take a friend with you... misery loves company!I have formulated a full proof way to keep your metabolic fat burning engines in super turbo high gear! I also have determined a way to make your wallet F A T T E R and waistline leaner! I have tested this for 25 years... and at the age of 53... I will be confident (not cocky) to say I look better than most 30 year olds! JThis is a 9-day inflammation, reduction pattern. I call this a "Pattern" not a diet. Its information for your body! Do you consider yourself: Fat, overweight, diabetic, (type 2) obese, inflamed, bloated, distended, poor digestion, heavy eyed, migraine headaches, water retention, swollen joints, and throbbing pain in your joints? How about the worst symptom lack of sex drive, unable to perform? These are very personal ego busting, confidence crushing, macho manipulation secrets we deal with every day! How do we address it? We don't... we try everything, and it only leads to a rebound, and the infamous yo-yo effect.Here is the turn key to the 9-day inflammation, reduction pattern. It's very doable, simple, and incredibly powerful! You rid the body of the metabolism busting, hunger stimulating foods and bad habits, and swap them out for 9-days of the good stuff! I have noticed each day has scientifically kicked my metabolism in high gear! I noticed a change not only my client's... however a dramatic change in my abs, and upper back (under my arm pits) have become harder and leaner. I equate this to my own turnover rates (my ability to lose fat in a specific region) we are all different! You will notice yours. I only consume healing foods power foods like- avocados, cashews, coconut oils, super seeds, NO FAT DOES NOT MAKE US FAT! In the correct "Pattern" SUGAR makes us F A T! When we make the "correct choice" F A T is our best friend! Don't run with this... I did not say to eat more FAT... FAT IS FAT! I will explain. Good fat gives us the satiety we need so we don't binge. Most Americans get hungry mid afternoon... we starve all day; we eat too light from 6 am to 2pm.Let's talk about sleep, and exercise that's the true power to losing weight! We add some super supplements, and support from friends! I am giving you facts on a goof proof system for weight loss and health. Now takes notes on this... the 1st step is to get rid of the bad stuff (yea I know it taste good) how's that working for you! Top of the list SUGAR! Avoid anything with sugar, all white flour products, and never eat anything that has sugar in the first 6 ingredients on an empty stomach! The WHITE menace hides and hopes you will call his name... AKA pretzels, crackers, bread, cookies, candy, sweetened yogurt (fruit at bottom) processed spaghetti sauce, and bottled salad dressings, fruit juices, and the deadliest of all SODA! What? Who asked if they can have artificial sweeteners? NO they make us fat and lead to diabetes, play havoc with our metabolism and our brain chemistry! Next up- PROCESS THIS! If it comes in a box, a package or a can, has a label it's possible likely to be some factory made science project! IT'S NOT FOOD! It also contains nasty chemicals, additives, colors, preservatives, hormones, pesticides, antibiotics. OH MY! If you have to eat something that comes in a can it should have less than four ingredients... Tomatoes water salt! Done! If it takes you longer to read the label in Latin than to eat the food... well you guessed it! Put a skull and cross bones on high fructose corn syrup, trans-fats, and MSG.Agree or not, we know this is coming to a head soon! Ask a doctor at Yale they won't agree! Ask 1000 clients who omit Gluten, soy, wheat, and dairy, they will bow and praise with the reduction of so many debilitating diseases (DIS-EASE) These four killers are the worst culprits for causing food allergies. For millions of people Gluten, dairy, soy, and wheat cause inflammation. The inflammation causes to gain belly, hip, and thigh fat (FAT turnover rates change male- female) Gluten is nothing more than a protein found in wheat, barley, rye, and oats. Gluten is an astronomical cause of obesity and chronic disease. I want you to cut out dairy and gluten for 10 (ten) days and watch the mirror, and the way you feel! Hey isn't milk nature's perfect food! YEP if you're a calf. These four so good tasting foods (I admit it) causes, inflammation, congestion, post nasal drip, major sinus problems, asthma, irritable bowl, and acne. It also plays a role in spiking your insulin levels, increasing our rate to which we gain FAT. Are eggs ok? I don't know a cow who lays one so yes! Eggs are not dairy! EAT a hardboiled egg as a snack. It has brain boosting fats! Mr. Dave your taking the bath water from the baby... all the good stuff, what do I eat? I get it... but what you need to get is FOOD contains information. Food sends messages to our whole body. The man made garbage you're eating now, or just finished contains bad information. Think of it this way... food literally contains instructions that run our body EVERY SECOND of every day, with every bite! Each bit sends a message to our genes, and controls the production of all the proteins in our body. The proteins, hormones, neurotransmitters, and all sorts of messenger chemicals are exactly what control our metabolism, appetite, and our health. When I learned this and committed to the FACT it seemed like a no brainer!So I learned how to choose the great super foods to reprogram your genes for fat loss and better health? Drum roll please! How do we learn what to choose and accomplish this quickly? It comes down to three words my friends 1-Whole 2-Real 3-Fresh. Or call your great grandma she did it! It all comes down to quality! Stop using boxed and canned foods! Anything you eat that's not whole and fresh will deliver a bad set of instructions to the body. I want you to start eating foods from the RAINBOW- and I don't mean skittles! Eat colorful foods- go for the darkest deepest colors from the plant world that you can find. Red, yellow, purple, green, blue, those vibrant colors are super charged with phytonutrients or phytochemicals... "Phyto" refers to the Greek word for plant. A plant food contains thousands of natural chemicals. These chemicals help protect plants from germs, fungi, bugs, and other threats. Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they help prevent disease and keep your body working properly. I believe based on my research that vegetables should take up 40-45% of your plate 3 times per day! Remember food is information, so what other types of food needs to be present? (Pro) Protein- protein- protein at every meal! Eggs, Poultry, grass fed meats, (sustainably raised) organic or wild caught fish (stay away from tilapia and sword) my favorites are salmon, cod, steel head trout, and sardines in water. Use various types of non radiated nuts (thanks BUSH!) like almonds, cashews, hemp seeds, pumpkin seeds, chia seeds, and hemp seeds. Please stay clear of any type of SOY! Toxic garbage food! Thanks (Monsanto) for creating the "harvest of fear" ... . Back to protein at every meal! WHY? Because a higher protein diet balances the hormones that regulate our apostate. (Appetite) and it helps increase our metabolic rate- how? by helping repair over active muscle, and because muscle (our fat-burning-engines) burns 6 to 7 times more calories than fat burns... Muscles are cool! (science word) (Pro) protein should be present at every meal! I am not talking 3-times per day... protein 5x per day... remember your mid AM and pre PM snack.The last piece of Vidal info I can share is we all need FAT! We want less on us than in us I understand... however the right amounts of fat is the key... please don't say "OH well that's a good fat! FAT IS FAT! The reason why people shy away from fat is formulated by: not losing weight because of their sedentary, lazy, excuses of why they don't exercise enough! Hence they starve, omit, and send the wrong information to the body- "SHUT DOWN & CONSERVE" that's what the body does to get out of work! I know I teased you today short and sweet! To be continued... promise! Dave Parise CPT FPTA MES #Fitnessfixer #NutriFixer

The most important aspect of weight loss is learning how to fuel your body properly. A healthy, well-rounded diet will boost your metabolism and give you the energy you need to power your workouts! It is also important not to think of this plan as a short term diet, it is a lifestyle change! It is about finding nutritious, well balanced changes that are attainable and sustainable for your everyday life long-term. Below is a sample of my https://fixmyfitnessclub.com 6 week diet plan. Remember these are suggestions, this plan does not fit all diets! WEEK 1Breakfast: Option 1: 2 eggs, or 3 egg white omelet w/ any veggies you'd like (i.e. spinach, peppers, onions, broccoli) no cheese, add unsweetened almond milk and pepper to enhance flavor.#FitnessFixer Option 2: Plain Quaker oatmeal (steel cut oat or old fashioned oats, 1/4 cup dry) additions: cinnamon, spoonful of peanut butter, any fruit (blueberries, strawberries, and bananas) pinch of honey, etc. Option 3: Smoothies- -use unsweetened almond milk as the base-add 1 scoop of vanilla or chocolate protein powder (Your Favorite) -additions: strawberry & banana (any fruit), nuts, flax seeds, PB2, cinnamon, ice, etc. *Alternate between these breakfast options throughout the week. Lunch: 4 oz. Grilled Chicken or Salmon Option 1: Salad- NO cheese, No croutons, spinach or lettuce, chicken breast/salmon seasoned how you like (no salt), tons of varied veggies, low calorie dressings (no ranch, balsamic vinaigrette, light Italian, olive oil and vinegar) Option 2: Healthy wrap- either flax seed wrap or Fiber One 80 calorie wraps, sliced chicken breast or salmon, avocado or guacamole or hummus spread, veggies, lettuce & tomato etc., season to taste (no salt) Option 3: Plain with sides- seasoned chicken breast or salmon, 1 cup veggie of your choice and ½ cup healthy carb (sweet potato, brown rice, and quinoa) *Alternate between these options throughout the week Dinner: 4 turkey meatballs or 4oz lean ground turkey Option 1: put over a salad (follow salad guidelines above)Options 2: Turkey with tons of vegetables (edamame and chickpeas, peppers and onions, etc.)Option 3: put over half a cup of whole wheat pasta with homemade sauce (crushed tomato, pepper, basil garlic powder, no salt)Option 4: 1 tbsp. barbecue sauce on meatballs or ground turkey on top of half a cup mashed sweet potato Hearty snacks: *Perfect for in between meals -baby carrots, broccoli, or sliced bell pepper with 1/3 cup hummus -sliced fruit- bananas, apples, etc. with one tbsp. of organic peanut butter -protein bars (pure protein, Quest bars (The new ones without sugar) etc. -air popped popcorn (Skinny Pop or Boom Chicka Pop, homemade)-Dannon Light and Fit Greek yogurt 80 calories or other Greek yogurt (sugar under 10g) WEEK 2Breakfast: Option 1: Egg and Turkey Bacon frittata with half a cup of grapes (or other fruit)Option 2: 3 ingredient protein pancakes: 1 small banana, 1 egg, 1 scoop vanilla protein powder, ground oatmeal...mixOption 3: Ezekiel English muffin with 1 tbsp. nut butter (peanut, almond, etc.) Lunch: Grilled Chicken (1 boneless breast)Option 1: Garlic Lime Chicken Fajita with ½ cup black bean brown riceOption 2: Southwest Chicken Salad- No croutons, leafy greens, chicken breast seasoned (use chipotle powder to give it a southern kick, no salt), black beans, corn, veggies, and low calorie dressings (no ranch, balsamic vinaigrette, light Italian, olive oil and vinegar) Option 3: grilled chicken breast, homemade sweet potato chips (half a small potato, thinly sliced and baked), and 1 cup grilled zucchini (or other veggie)*Alternate between these options throughout the weekDinner: 3 to 4oz lean steak tips or shrimpOption 1: Grilled beef or shrimp skewers with diced vegetables and fruit (i.e. pineapple, orange, onions, zucchini, onions, peppers) served with ½ cup quinoaOption 2: -lean beef tips or shrimp with oven roasted vegetables (zucchini, squash, and carrots) and ½ cup diced red skin potatoes *Alternate between these options throughout the week, and don't forget to incorporate 1 cheat meal on the weekend!Hearty Snacks: -1 cup red seedless grapes, palm sized portion of unsalted nuts (almonds, walnuts, etc.)-1 cup cottage cheese with ¼ cup sliced fruit of choice-half a banana and 1 tbsp. natural almond butter butter-all natural baked veggie chips (kale chips, sweet potato chips) WEEK 3Breakfast: Option 1: 2 eggs (scramble, over easy, sunny side up, etc.) with 1 piece of whole wheat or Ezekiel toast.Option 2: Smoothie: almond milk, banana & peanut butter, coconut & pineapple, cinnamon and vanilla, protein powder, ice, flax seeds. Option 3: fruit and yogurt parfait: Dannon light & fit 80 calorie yogurt, ¼ cup sliced fruit (strawberries, blueberries, banana), ¼ cup dry oatmeal, cinnamon, vanilla extract. Lunch: Option 1: Lemon pepper grilled chicken with asparagus or green beans and edamameOption 2: Teriyaki chicken sandwich on Ezekiel or whole grain breadOption 3: Grilled chicken salad: Salad- NO cheese, No croutons, spinach or lettuce, chicken breast/salmon seasoned how you like (no salt), tons of varied veggies, low calorie dressings (no ranch, balsamic vinaigrette, light Italian, olive oil and vinegar) Dinner: Option 1: Stuffed peppers: green or red bell pepper, lean ground turkey, quinoa, corn, veggies.Option 2: lean ground turkey in homemade tomato sauce over 1 cup spaghetti squash with grape or sun-dried tomatoes. Hearty Snacks: -apple or pear slices with almond butter (1 tbsp)-Krave brand turkey jerky packs-Arctic Zero brand ice-cream WEEK 4Breakfast: Option 1: healthy breakfast bowl (eggs, veggies, turkey bacon)Option 2: spinach and turkey bacon egg white omelet with 1 slice of whole wheat toast.Option 3: Pumpkin pie yogurt parfait (pumpkin puree, plain Greek yogurt, ¼ cup granola)Lunch: Option 1: Homemade chicken nuggets (whole wheat or organic panko bread crumbs, baked) with corn on the cob, or ½ cup corn (no salt)Option 2: sun-dried tomato and mozzarella tuna (or chicken) wrap (small sprinkle of reduced fat shredded mozzarella, spinach, sun-dried tomato, basil)Option 3: balsamic tuna (or chicken) salad sandwich (Rice, Milett or gluten free Udi's or Ezekiel bread, balsamic dressing Dinner: Option 1: Seared scallops with white beans and spinachOption 2: grilled fish or shrimp tacos (Gluten free or spinach tortillas)Option 3: left over chicken in homemade pesto sauce (basil, olive oil. Garlic, pepper, pine nuts) over ½ cup whole wheat pasta or 1 cup spaghetti squash with sautéed zucchiniOption 4: Oriental salad with scallops or fish of choice (mandarin oranges, crispy noodles, fresh greens, walnuts, orange vinaigrette) Snacks: -unsalted mixed nuts (1/3 cup)-nut butter boat (celery, 2 tbsp. favorite nut butter, raisins)-1/2 cup edamame-Blueberry flax microwave muffins (Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of coconut sugar (or other natural sweetener, cook for 50 seconds) WEEK 5 Breakfast: Option 1: veggie egg white omelet - 1 egg, 2 to 3 egg whites, veggies of your choice (mushroom, peppers, broccoli, spinach, etc.), 1 tbsp. unsweetened almond milk, pepper. Option 2: cinnamon raisin French toast- 2 slices cinnamon raisin Ezekiel bread, 2 eggs whites, 2 tbsp. unsweetened almond milk, cinnamonOption 3: banana protein bread (see recipe)Lunch: Lean Turkey Burger Option 1: burger in a pita flatbread with any toppings and condiments (lettuce, tomato, ketchup, spicy brown mustard, pepper, pickles, avocado, NO cheese, No mayonnaise) served with steamed Option 2: burger chopped over cranberry walnut salad with raspberry vinaigrette (2 tbsp.) Option 3: turkey and avocado skewers served with cucumber salad (sliced cucumbers, dill, 1 tbsp. olive oil, 1bsp vinegar, 1 tbsp. Italian dressing) Dinner: Option 1: Veggie burger on pita flatbread with avocado spread served with ½ cup black beans and corn.Option 2: Spinach artichoke dip stuffed squash (spaghetti squash, 2 cups spinach, 4 artichoke hearts, and ½ cup plain Greek yogurt) with 4 oz. grilled chicken Option 3: Baked chicken parmesan over 1 cup spaghetti squashcks: Snack -homemade energy bites (3 per serving, see recipes)-hard-boiled egg-reduced-fat string cheese-small smoothie-piece of fruit (apple, pear, orange, etc.) WEEK 6 Breakfast: Option 1: protein banana bread (see recipe)Option 2: steel cut oats with additives (¼ cup oatmeal dry with PB2, chocolate protein powder, ¼ cup fruit, honey, cinnamon, vanilla extract, etc.)Option 3: 2 eggs over easy on top of avocado spread over whole wheat toastOption 4: breakfast burrito- whole wheat or flax seed wrap, 2 scrambled eggs, peppers, onions, seasonings (no salt).Lunch: Option 1: Strawberry pecan grilled chicken or fish saladOption 2: sweet and sour chicken or fish (tilapia, salmon, etc.) either in a stir fry or with grilled vegetablesOption 3: Lime and curry chicken or fish sandwich (on pita)Dinner: Option 1: Pork tenderloin with cinnamon apples, served with steamed broccoli or corn.Option 2: BBQ pork tenderloin with roasted sweet potato and kale saladOption 3: top sirloin or pork tenderloin stir fry (meat, brown rice, veggies, salt free spices, and 1 tbsp. low sodium teriyaki sauce) Option 4: Teriyaki top sirloin with sweet potatoes and peas Snacks: -half a protein bar (Quest bar, pure protein)-dried edamame (1/4 cup)-almonds, Cashews (1/4 cup, unsalted) #DaveParise #FitnessFixerClick here to Reply or Forward

Paleo, juice cleanses, detox diets, calorie counting, low-carb and six-pack abs seem to be at the top of the list! That's why we put together this handy 'cheat sheet.' Question #1"I'm new to this whole nutrition thing. Where do I start?" If your client is new to eating better, or has been stuck in a long-time rut and is ready for change, where do you start?You don't need a major overhaul on day one. You don't need to "go Paleo" or "eliminate sugar". You just need to fix your major nutrient or vitamin deficiencies. Because, until these are fixed, their bodies simply won't function correctly. This means that, for most of your clients, making sure they get a bit more protein, enough vitamins and minerals, added healthy fats, and more water will get their bodies working better in no time.Of course, you don't have to tackle all that at once. Instead, you should pick the biggest limiting factors you're experiencing and start there. Add new practices one at a time as necessary and as you feel capable of dealing with them. Then, once nutritional deficiencies are addressed, you can start to focus on things like food quality (i.e. eat whole, minimally processed foods) and food amount (i.e. portions, calories, etc). But go slow. And be systematic. Remember: one thing at a time. Question #2"What's the best diet to follow?" While it seems counterintuitive, you shouldn't have an answer for this. I always take a neutral position. I strive to be a nutritional agnostic: someone who doesn't subscribe to any one dietary philosophy. All dietary protocols have their pros and cons. My job is to help you find the approach that works best for them, whether it be Paleo or vegan, high carb or low carb, tight budget or unlimited funds. The truth is, the human body is amazingly adaptable to a vast array of diets. And the best diet is the one that both matches the client's unique physiology and is something they enjoy enough to follow consistently.Indeed, I can make people lean, strong, and healthy on a plant-based or a meat-based diet. I can help improve your health with organic, free-range foods and with conventional foods. I can lose weight on a low food budget or an unlimited one. It just takes a little know-how and a system for using the best practices across all diets. Question #3 "Do I need to count calories?" This may be the most common question we're asked. And, in some ways, it's the most difficult to answer. I believe weight management is a pretty simple equation. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn, and you lose weight. Except counting calories isn't that simple. And human brains aren't food calculation machines. For one thing, calorie counting is imprecise... Calorie counts on food labels and within food databases are often as much as 25% off. So "calories in" is hard to get right. Also, calorie expenditure estimates using tables and cardio equipment readouts are also as much as 25% off. So "calories out" is hard to measure accurately. Beyond that, counting calories is an external system (outside of your body). In essence, you're outsourcing hunger and appetite awareness to the calorie counting gods. Which trains you to ignore your own interoception (internal signals). In the end, long-term success relies on you developing, and using, your inborn signaling systems. Which is why calorie counting, while it sometimes produces results in the short-run, can often backfire in the long-run. Besides, it's annoying to weigh, measure, and count all your food. Especially when there's an easier way.I recommend beginning with hand-size portion estimating instead. Here how it works: Your palm determines your protein portions. Your fist determines your veggie portions. Your cupped hand determines your carb portions. Your thumb determines your fat portions.This system counts your calories for you, and gets your macronutrients lined up too, without having to do any fancy kitchen math. Plus, your hands are portable—they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size—the bigger you are, the bigger your hands, the more food you need and the more food you get. And vice versa. Finally, it's much easier to practice tuning into hunger and appetite cues without OCD-like reliance on calorie math. Question #4 "Should I avoid carbs?" Ask almost anyone what they need to do to lose a few pounds, and they'll probably say: "Cut back on the carbs." As a fitness professional, I have probably heard it hundreds of times. However, most clients would do best eating a moderate amount of quality carbs—whole grains, fruit, potatoes, sweet potatoes, beans and legumes, etc. (I emphasize moderate, of course). For men, this usually means about 1-2 handfuls per meal. And women, about ½-1 handful per meal. Of course, the needs of each actual client may differ, based on their activity level, goals, and genetics. But, bottom line, carbs are not inherently fattening, especially whole food sources. Getting adequate carbs can help most people exercise harder and recover better, optimizing progress. Question #5 "Should I avoid grains?" Grain discussions are really trendy right now, as many people have suggested they're dietary enemy #1 and should be completely eliminated. This is hot news as, just ten years ago, they were supposedly one of the healthiest foods on the planet. From my perspective, grains aren't as evil as they've been made out to be by the Paleo camps. At the same time, they aren't the superfood vegans and macrobiotic eaters suggest either.Bottom line: you don't need to eat grains. But, unless you have celiac disease or a FODMAP intolerance, you don't need to avoid them either. (And even in those two scenarios, it's only specific grains that need to be avoided). Most people follow a better, more health-promoting diet if they're allowed grains in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils, etc. Remember, it's the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you're intolerant, there's no good reason to totally exclude certain foods, especially foods you enjoy. Question #6 "How should I eat to get six-pack abs?" To answer this one, you first have to know if six-pack abs are really what your client wants. (And if they're prepared to do what it takes.) Getting ripped abs is a much bigger undertaking than most people realize. There are definite benefits to getting that lean (<10% for most men, and <20% for most women), but there are real trade-offs too. Alcohol, processed foods, and desserts all need to be severely limited if you're trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.However, if clients really want to get a six-pack in the healthiest possible way, they'll need to follow these principles 90-95% of the time: Eat protein and vegetables at every meal. Include healthy fats at most meals. Eat a small amount of carbs post-workout only. Limit carbs at all other meals. Exercise intensely 4-5 times per week. Get at least 8 hours of sleep each night.Armed with this information, you can have an honest conversation about whether your clients want the six-pack badly enough. (Or if they'd settle for moderately lean and healthy without giving up some of the other things they enjoy). Question #7 "What and when should I eat around my workouts?" If you train athletes, this is a really common question. But lots of non-athletes are curious too. The answer all depends on who's asking. For most people, eating a normal mixed meal 1-2 hours before and after exercise is sufficient. This will provide adequate protein and carbs to both fuel the workout and maximize recovery/adaption.Contrary to popular media, most people s are best served by eating good quality whole foods in reasonable amounts, without having to focus on specific workout nutrition products or protocols. However, very advanced, hard-training clients and athletes have more unique needs. Endurance athletes, bodybuilders, or those looking to maximize muscle gain could add a protein and carbohydrate drink during their workout. We usually recommend about 15g of protein and 30g of carbohydrate per hour of exercise. Physique competitors, as well as people trying to maximize fat loss, could add branched chain amino acids (or essential amino acids) during their workout. We usually recommend 5-10g of BCAA or EAA per hour of exercise. In the end, rather than having one stock answer here, you need to be clear about who you're working with. How hard do they train? How often? What are their goals? How is the rest of their diet? Question #8 "How important is 'when' I eat? Should I eat breakfast? Will eating at night make me fat?" "Nutrient timing" sounds impressive. Science-y. The way sport and exercise people throw it around, you'd think it must be pretty important. And in the right context, it can be. For folks like pro bodybuilders, physique competitors, and/or weight class athletes, for clients competing in multiple competitive events in a single day, or for clients at the highest level of sport, nutrient timing can make a difference. But for most people, most of the time, nutrient timing demands extra effort, requires additional planning, and adds dietary complexity... with minimal return. Which means it's not that important for most of your clients. Just like exercise, what's most important is that clients make high-quality choices, consistently, whenever it works for them. For the average client, as long as they eat good foods in reasonable amounts, timing doesn't really matter. Big breakfast or big dinner—it's all personal preference. In the end, nutrient timing can be helpful for a very small subset of the population. For everyone else, it can add layers of unnecessary complexity. Once again, it all depends on the context. Question #9 "Does the Paleo diet live up to the hype?" The Paleo diet is one of the most popular approaches in the world. There's no doubt that it works for many people. However, the reason it works has little to do with the story the Paleo proponents tell (evolutionary adaptation, inflammation, etc.). Paleo works because it emphasizes mostly whole food sources of lean protein, vegetables, fruits, and healthy fats. (Plus, since it's starting to incorporate more quality carbohydrates, such as sweet potatoes, it's getting even better).However, it can be too restrictive for some folks. That's why the Paleo diet seems to be evolving itself, right before our eyes. Nowadays it often allows things like red wine and grass-fed dairy, options that used to be "off limits". In the end, Paleo likely gets more right than wrong. And if clients want to follow it, I can help them do it in a sane and reasonable manner. But for most, it's unnecessary to follow such a strict dietary ideology. You can take the good from the paleo approach and get rid of the silly dogma. Question #10 "Should I do a detox or juice cleanse?"Cleansing tends to bring out extreme opinions. But, as with most areas of nutrition (and life), rigidly clinging to any extreme position may blind us to some important information. The fact is, there can be many problems with detoxes and cleanses: Protein deficient Extremely low calorie Blood sugar swings GI tract dysfunction Restrictive eating and deprivationIf doing a juice cleanse or detox diet helps a client get ready to make further helpful and sustainable changes in their life....all the power to you!! However, we prefer helping them build life-long skills and incorporate daily practices to improve their health, performance, and body composition without extreme (and unsustainable) things like detoxes and cleanses. Bonus question "How can I improve my sleep and stress management?"Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition. To help you improve in a specific area, the following are really useful: Creating a sleep routine, including having a regular schedule Limiting alcohol and caffeine in the afternoon/evening Choosing de-stressing activities before bed Setting an appropriate room temperature for sleep Making the room dark Keeping the room quiet Waking up appropriately, with light exposure and soft noiseAs for stress, it's all about finding the sweet spot. Too much stress, or the wrong kind, can harm our health. Yet stress can also be a positive force in our lives, keeping us focused, alert, and at the top of our game. It all depends on what kind of stress it is, how prepared we are to meet it—and how we view it. Since stress affects the mind, body, and behavior in many ways, everyone experiences stress differently. Each of us has a unique "recovery zone," whether that's physical or psychological, and our recovery zone depends on several factors. It is critical to teach clients strategies and skills to view and handle their own stress load appropriately. The following can increase stress tolerance or diminish stress load: Meditation or yoga Outdoor time Snuggling a pet Listening to relaxing music Deep breathing Drinking green tea #FitnessFixer

Core Strengthby Dave Parise C.P.T. MES FPTAWe live in a mechanized society, sitting all day bent over or standing, leaning forward with our backs rounded. This poor posture creates muscular imbalances, which create faulty movement patterns. In short, we cannot perform everyday movements or exercises with proper form and balance. By this time the muscles responsible for the movement begin to fail. We lose joint stiffness and mobility.All movements we perform require core strength, and stability. Strength and stability decrease when we have poor postural habits. Poor posture occurs when we are overexposed to furniture (we sit on our spines all day) and poor exercise techniques. We live in a mechanized society, sitting all day bent over or standing, leaning forward, with our backs rounded. This poor posture creates muscular imbalances, which create faulty movement patterns. In short, we cannot perform everyday movements or exercises with proper form and balance. The end results are muscles responsible for the movements begin to fail. We lose joint stiffness and mobility.At one point in time someone started to recommend sports specific exercises. They did not look at the structure of the body or take into consideration that every muscle and joint has a specific function and motion, and must stay in that motion to function properly. More importantly we never learned how to stabilize or increase our ability to balance. When you learn how to train, for balance and stability, we increase the integrity of those muscles that are close to the spine that play an important role in intersegmental stabilization of the spine.STOP THOSE TRADITIONAL GYM EXERCISES!Gym exercises (machine based, fixed) do not apply to the body for two reasons. 1-The risk of injury from these exercises exceeds the benefit. 2- Also the way the resistance is applied to the exercise is not functional or efficient. "We are moving the joints one-way and applying the resistance another way". Our bodies are a function of gravity, and gravity is fighting against our muscular system. We are wasting our time, and not stimulating the muscle optimality. We have discovered that from the beginning when exercise was introduced, they went to the gyms and learned from instructors, or athletes who genetically had the ability to develop muscle. They recommended exercises from their own personal experience, not exercises that would be beneficial. This high-risk information trickled into the personal training industry. It is all we knew at that point in time. "Unfortunately they keep on polishing the same apple expecting different tastes"We have learned it is essential to have core stability and strength. Why do we glue ourselves to a machine that is directing our body's movements? There is no REACTION to the stabilizing muscles because the machine is holding you in place. This in turn will shut off any muscles that are responsible for core stability and strength. Three months of this type of fixed training environment (machines) will promote poor posture and recruitment patterns because you're not challenging the muscles responsible for intersegmental stability. You start to migrate to a position of comfort rather than a mechanically efficient position. Strengthening the muscles responsible to enhance your structure which in turn will improve your function. "Your structure will dictate your function"™Dave Parise your Fitness Fixer

Make sure you are eating every 2 1/2 -3 hours. A simple light snack... Choose one meal from each category. Breakfast 3/4c cup cooked oatmeal (or cream of rice) with 3 egg whites 5 minute ( not quick oats) (or 1 scoop protein powder) (use any of the following) unsweetened applesauce, stevia, cinnamon, and slivered almonds (get creative) -you can add a few blueberries 3/4 cup Ewerhorn gluten free crispy brown rice cereal (organic) add to 1 scoop protein powder with ice and water and shake. 3 egg whites with any vegetables on a gluten free piece of toast. 3 egg white omelet with any vegetables 2 slice rye (100% grain free) toast with jelly or a little almond butter (little spread means just enough to add flavor...not coverage. 3 Egg whites and a side of mix~ 1/2 cup brown rice or quinoa,(keem-wa) dried cranberries, and local honey. 1/2 cup uncooked oatmeal (3/4 c brown rice cereal), 3/4 cup natural low fat greek yogurt (no white sugar), 1 scoop protein powder and a few sliced almonds( mix) 1 scoop Protein powder , 1/2 cup oatmeal uncooked raw, water, ice, blend, or shaker cup. Lunch Grilled chicken / fish / tuna fish (no mayo) over salad with balsamic dressing or low fat dressing (no Caesar dressing) with 1/2 cup quinoa or brown rice Salad with grilled chicken / shrimp / salmon (low fat dressing)+ small sweet potato Grilled chicken on rye with lettuce tomatoes, mustard Grilled chicken on gluten free bread with spinach, roasted red peppers and cucumbers Tuna, with 3/4 cup beans (garbanzo, kidney etc), sliced carrots, celery, a little olive oil, balsamic vinegar Turkey breast (low salt boar's head) on flax wrap with lettuce, tomato Chicken and-medium sweet potato with balsamic Chicken or ground turkey and brown rice 1/2 c (or quinoa) with steamed Broccoli White meat turkey burger with lettuce/tomato/and salsa Steamed chicken with vegetables (Chinese-no white rice or 1/2 cup brown rice) order with no msg soy sauce, or salt. Steamed only. You add coconut secrets spicy garlic sauce, and hot spices. Dinner Fish, chicken, or seafood, 100% white meat turkey, filet or flank steakLarge salad with low fat dressing (olive oil and balsamic) Unlimited Grilled or steamed vegetables Snacks *****(between breakfast and lunch and lunch and dinner) 1 scoop Protein with ice and water mid afternoon Apple/banana (banana needs to be yellow/green) with 5 almonds/cashews mid morning ¾ c Greek low fat plain Yogurt (fage) with 1/2 scoop protein powder mid morning (few blueberries) Stay away from anything wrapped..like a protein bar Stay away from anything white..(rice cakes, potato, white rice, sugar) . Drink your water take .65 and multiply it by your body weight for the exact amount of water to drink FOR FAT LOSS!! Remember you are what you eat.....so try to eat cleaner and lighter!!! Dave Paris

Understanding InsulinAs we further understand insulin, let's begin to understand why the perception of the sugar addiction is so powerful. Remember, the pancreas has good intentions. It wants to keep things stable, to balance its production of hormonal compounds so blood sugar remains near a constant, so energy is abundantly available, and so the components of foods are readily sent to their rightful places to meet the body's demands. In response to a blood sugar elevation, the pancreas produces more of the "sugar transport vehicle," more of the hormone that grabs on to sugar in the bloodstream and shuttles it into the muscles and the liver for future use, more of the hormone named insulin.When you swallow a candy bar, a sweet fruit juice, or sugar sweetened flour in the form of donut or pie, the sugar is absorbed into the bloodstream quickly, spiking blood glucose.As expected, the pancreas cranks out additional insulin to remove the extra glucose (sugar) and restore things back to pre-snack levels. Because of the sudden and radical spike, the pancreas tends to produce more insulin than is immediately needed to remove "the extra" sugar, so after insulin aggressively goes to work, the resultant residual effect is low blood sugar (hypoglycemia). In this low blood sugar state you feel a bit lethargic. Your internal workings, the same workings that allowed you to find the motivation to workout when you were tired. There are hormonal messengers and neurotransmitters the send the "eat sugar" signal up to your brain.Again, the intentions are good. Blood sugar is low, the body wants to keep things stable, so it sends out sugar cravings to drive you to consume the "energy substrate," sugar. This is the underlying mechanism behind the "sugar roller coaster." If you eat sugar, you'll crave sugar.A similar hypoglycemic condition (followed by cravings) exists when you go long periods of time without food, or when you consume a meal consisting wholly of carbohydrates. The trick is not to avoid food, nor is it to randomly seek out glucose supplying carbohydrates, as these complicate the roller coaster and amplify the challenge.Ideally, you'll avoid glucose ups and downs. You'll create a situation where your body has sufficient glucose, but its delivery will not be reliant upon simple sugar ingestion. Ideally, you'll adopt a strategy where the foods you eat provide a "slow and ongoing release" of glucose into the bloodstream so you never get the spike nor are you subject to the residual drop.#FitnessFixer

Dear Fixmyfitnessclub.com members...I don't believe in the glycemic indexAbout 5 tenths of a gram of carbohydrate per pound should be consumed in about the first hour after exercise. So even somebody who does 20-30 of minutes activity especially if it's at a reasonable rigorous level, and say that if they weigh 100 pounds they should get about 50 grams of carbohydrate. Then in about 3 hours they should eat about another 5 tenths gram per pound of body weight. So that means that in about 3 hours after an exercise session a 100 pound individual should be consuming about 100 grams of carbohydrate. The data certainly supports if that occurs there's going to an adequate repacking of glycogen especially in the liver tissue, but also in the muscle cells which are clearly the ones that have a significant need for carbohydrate during exercise.Do you know the term EPOC exercise? Excess "post exercise oxygen consumption" it suggests that there is an elevated metabolic rate following an activity session. So that when I stop exercising I don't immediately come back to a resting metabolic rate so that I have to pay back the oxygen deficit and there's some neuro processes and reloading oxygen on myoglobin and things like that.So my feeling about the glycemic index is that it doesn't have a lot of practical application. We know that fruit juice is very quickly absorbed. The sugars from juice are very quickly absorbed into the bloodstream. During post exercise you probably don't want a whole lot of fiber what you'd rather have is a lot of fluid and a lot of free available sugar to repack glycogen. That's mostly important for fairly well trained people. Obviously people who are untrained are burning very few calories during a session it's not as critical as an issue as an endurance athlete for instance. My question is how much real life application does the glycemic index have because we typically don't eat food isolated we eat foods in combination with other foods. So... the glycemic index is probably questionable in terms of whether that's what happens to blood sugar after a meal that has carrots and potatoes and gravy and a little bit of roast beef or something. Because your blood sugar is going to be totally different in response than just to the carrot. The question is in a tri-athlete that's transitioning between stages would I recommend a little bit of cranberry juice at the stations? I would say you should dilute it one to one with water. What you want during performance is a substance that is about six to eight percent sugar. In cranberry juice in its regular form is a lot more than 6-8% it's probably 12-15%. The difference between what you can see during an event and what you can see after the event is substantial obviously. Because if I have a fluid that is more than 8% sugar it stays in the stomach and can actually draw water into the stomach to dilute. What you want is the water to be available to the system as quickly as possible. So during the race dilute the juices at least one to one maybe even two to one water to juice and that gives you the good glucose source but it also allows a lot of water release. Apple juice has a tremendous amount of free fructose. This vital information can make the world of difference in your performance. #Dave Parise #FitnessFixer #Fixmyfitnessclub.com  

Do you remember straight leg lifts? Remember how they arched / stressed the low back? Remember how you felt the pull / burn in the front top part of your legs? Remember when you placed your hands under your butt? LolThe reason is because everyone started at end range. Why do you think people put their hands under the lower back while performing leg lifts? It is because the abdomen region is now working as a stabilizer to protect the lower back. What muscles are the prime movers in a leg lift? If you answered the hip flexor group, rectus femoris, psoas and iliacus you are correct. What.. no spot reduction, no lower abs? There are no lower abs in the human body- that is geography not anatomy. However you can research a gentlemen named Kendell who coined the term "lower abdomen region" which is different from training the upper and lower abdomen. Many articles can be found on Kendell's research such as "Pelvic Floor Stability and Trunk Muscle Co-activation". We need to understand the safe range, what activates, and how to correct poor exercise techniques.Another explanation would be; the legs are just extensions off our core a lever arm. When you throw them out and away from the pelvis, it creates a pull on the pelvis. Moreover the rectus abdominis acts like a stabilizer to maintain congruence with the entire lumbo pelvic hip complex. This is now a stress and strain on the lower back and pelvic area, and a host of microscopic tears being created. We all must understand how to decrease specific disproportionate forces that trickle through the system and create muscular stress, strain and imbalances. Straight leg lifts a great way to tighten your hip flexors, and strain your lumbar spine. Did you ever see someone hold onto one's ankle and then throw your legs away from the pelvis at different angles? Holy rip the shi_ out of your muscles, and strain the back!! End of TRUTH.Dave Parise CPT FPTA MES 

Lets talk about Time-Under-Tension It can be a useful method to ensure that the exercise is challenging enough to actually cause a training response, and is a scientifically proven way to place more stimuli in a region. By manipulating the speed of the repetitions and the time the muscles are working, one can target specific goals, such as muscle endurance, maximum hypertrophy, strength and power. Movements must be done smoothly, in our neutral posture, and within our active range. Beginners will have more success avoiding injury by moving quite slowly (at least 3 seconds up and 3 seconds down). Always remember the neurological adaptation of a beginner exercising. The goal of the exerciser is to adapt to pathways (extension, flexion, abduction,) rather then strength gains. We, as professionals, must remember that our clients must learn kinesthetic awareness first and foremost.Time under tension is a critical element in every exercise program. It ensures that you are giving your body the correct instructions in the form of muscular contractions to send and receive messages efficiently without synergistic dominance, and overload of one or more joints. We don't need to call upon muscles that are not part of the goal. More importantly create inertia, or momentum that will disrupt smooth coordinated joint motion. The human body is similar to a computer in the way they both interpret instructions. When you are giving a computer a command you have to be exactly right, if you are off even by a little bit in your command you can hit enter all day long and still not get the results you want. I equate improper motions as a "delete". I will say this, it will delete your opportunity to retain your client and also stage for an injury.Our bodies make Specific Adaptations to Imposed Demands. (SAID) Scientific studies have shown that the most effective way to gain muscle is to safely/ progressively provide overload to the muscles using contractions to momentary failure between 30 and 60 seconds per set. Another common mistake is to go for the largest weights you can handle and throw momentum into your reps. (Muscle momentum vs. muscle force) Manipulation of momentum does have a vital role in the proper biomechanical efficiency of any joint complex. Momentum decreases muscle stimulus, and adds a host of disproportionate forces across joints. However, if you want to educate your muscles to promote the correct changes in your body you have to challenge them with the appropriate time under tension, not just throwing big weights around. Fact: Every second that momentum is bringing the weight up is taking away from the muscle stimulus of the contraction making the exercise less effective. Time under tension really is a simple concept to grasp when you take a second to think about it. That is one of the reasons why it is often overlooked in many exercise programs. No one can escape the passage of time, even if you are not paying attention to it. A set is constant tension... if the tension is relieved at any point the set is actually over. Time under tension is the key to clear communication with our bodies. This technique is an integral part of the foundation of fact, science and the art of proper training methods.Dave Parise CPT FPTA MES

 Breaking Down the Most Important Nutritional Guidelines in Six Steps! Eat five to six times a day.Meal frequency does several things to benefit our bodies. First off, eating more frequently keeps our metabolism running at higher speeds. The more frequent we eat, the more likely our body is to use those calories consumed as a source of energy rather than storage material. Besides, what's better than having more energy and eating more often?In addition to keeping our metabolism up, eating frequently allows our body to have a more constant supply of nutrients to ensure that it stays working to its potential. Likewise, eating often allows the body to burn more calories from the energy needed to digest and absorb food taken in (known as the thermic effect of food). Limit your consumption of sugars and processed foods.This one is a no-brainer. Foods that are high in sugar or have been processed have been robbed of their nutritional value and are basically nothing but empty calories to you. What do empty calories do? They go right to storage.Having foods high in sugar spikes your blood-sugar and insulin levels, which tells your body to stop making energy (slower metabolism) and if that sugar is not immediately used, it will go directly into body fat storage. Did you know that sugar actually stores 3-5x more fat than other calories do? Eat fruits and vegetables at the right times of the day.Fruits are a great energy source for mornings and early afternoons. Fructose, the sugar found in fruits, is lower in the glycemic index and does not affect our blood sugar as much, so its supplies for quick energy with less of the negative affects of normal sugar. However, fruits are sugars none the less, therefore should be consumed in the morning or at lunch. Vegetables on the other hand allow for slow digesting fibers which actually keep your metabolism working in overdrive! Eating fibrous vegetables during the day and at night keeps you burning calories and keeps your fiber levels high. Plus, add a vegetable to whatever meal your eating and it will help slow the digestion of other carbohydrates eaten with it (that's a very good thing by the way).4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).No-brainer part II. Be careful of what you're drinking... just because it's a liquid doesn't mean its calories won't affect you just as much as a food will. Soda's are high in sugar and will actually rob your body of important nutrients like calcium. Beer and other alcohols not only are very high in calories, but will completely stop your metabolism. This is because your body sees alcohol as a toxin and will stop and focus all its attention to breaking it down (instead of burning the other calories that will now be stored as fat). Focus on consuming lean proteins throughout the day.Quite possibly the most important pillar in my opinion. Protein should be the building block for our daily diets. It is the only nutrient that is utilized to repair and rebuild our body. Without it, not only will or bodies not recover, but that "hard" or "lean" look will never be achieved. As for someone who is strength training on a normal basis, I recommend getting at least .75 to 1 gram of protein per pound of bodyweight each day. This may seem difficult at first, but it helps us mold our daily food choices into the healthy lifestyle we should strive for. The results are nothing sort of amazing once this is accomplished.Be sure to use different types of protein throughout your day. Eggs (or egg whites), chicken, turkey, lean beefs, any fish, nuts, and protein shakes are your best choices. Use starch containing foods as your morning and afternoon energy sources.Remember, carbohydrates function to give the body fuel for energy. So if the body does not need energy at a certain time, why supply it? Carbs are very important in maintaining the energy we need throughout the day and for our high intensity workouts, but their timing is everything. Remember two things when it comes to carbohydrates: First off, only low glycemic carbohydrates should be taken in. Great examples are oatmeal, brown rice, sweet or red potatoes, quinoa, gluten free breads, and any green vegetables. The second thing to remember is to avoid giving the body carbohydrates when it does not need them. The ideal times that carbohydrates should be consumed are first thing in the morning, prior to a workout, and mid day. Those are the times when the body is craving and can process energy the best. Avoid eating carbohydrates late into the evening when your goal is fat loss. Remember that even if it is a good carbohydrate, eating too much "energy" without using it (because you will be going to sleep) will only lead to that "energy" being stored (as fat).SOMETHING TO THINK ABOUT...:)

Touted as a 'super fluid', a potent vinegar substitute, thats credited with treating all kinds of health problems, from flu to warts. Apple cider vinegar has antibacterial and anti-fungal properties. I personally have 2- swigs right from the bottle every day. I also add it to my fresh squeezed lemon juice in the AM. Apple cider has the ability to cleanse the internal system. It can work wonders for people with food sensitivities. When taken before a meal, apple cider vinegar can promote digestion and can be extremely helpful for those having stomach problems like bloating. It has been the best remedy for an upset stomach for ages as it contains pectin that soothes intestinal spasms. What's more, sip this mixture before indulging in foods that you are going to regret having later.Organic, unfiltered apple cider vinegar (like Dr. Braggs also contains "mother," strands of protein enzymes and friendly bacteria that give the product a murky, cobweb-like appearance. 

Breakfast: 1/2 cup Quinoa (cold-warm) with almond or rice milk. Add 4 egg whites to mix... Snack: Tea and gluten free rice or flax, or millet toast.Lunch: green juice mix with tabuli or hummus on fennel. (dip)Snack: cucumber, green peppers, tomatoes with sea salt and olive oil... slice of avocado Dinner: 3 cup mixed greens, with ½ cup broccoli, , and spinach leaves, arugula ¼ avocado, sliced fennel, black beans ... all in a pan reduce, add balsamic vinegar, water, vegetable stock... Breakfast: ¾ cup Quinoa- add coconut sugar, cinnamon, blueberries, lemon zest.Snack- Tea- with gluten free toast with almond butter (1-tablespoon)Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soakedgreen lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar ½ cup red kidney beansSnack: 1 appleDinner: Stir Fry: ¼ cup bean sprouts,½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soakedquinoa. Breakfast: 1/2 cup Quinoa (cold-warm) with almond or rice milk. Add 4 egg whites on the side... Snack: Tea and gluten free rice or flax, or millet toast.Lunch: green juice mix with tabuli or hummus on fennel. (dip)Snack: cucumber, green peppers, tomatoes with sea salt and olive oil... slice of avocado Dinner: large salad, egg whites 4 olive oil and lemon & lemon pepper Breakfast: ¾ cup Quinoa- 3 egg whitesSnack- Tea- with gluten free toast with almond butter (1-tablespoon)Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soakedgreen lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar ½ cup red kidney beansSnack: 1 apple with cinnamon Dinner: Stir Fry: ¼ cup bean sprouts,½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2 tsp hemp oil (to be added after)½ cup quinoa. Breakfast: ¾ cup whole grain cereal ( and rice milk with¾ cup of sliced strawberriesSnack: 1- grapefruit Lunch: ¼ cup soaked lentils ,1 Romainelettuce leaf, 2 slices tomato,1/4cup alfalfa sprouts, 10 medium baby carrots, 1 tsp oil & vinegar salad dressing, tea Snack: 1 serving of hummus (2- tbls) and fennel piecesDinner: 3 cup mixed greens, ½ a grated beet, ¼ cup soakedred lentils, ¼ cup soaked almonds and ½ tbsp olive oil mixed with 1 tbsp balsamicvinegar. Breakfast: 1/2 cup Quinoa (cold-warm) with almond or rice milk. Add 3 egg whitesSnack: Tea and gluten free rice or flax, or millet toast.Lunch: green juice mix with tabuli or hummus on fennel. (dip)Snack: cucumber, green peppers, tomatoes with sea salt and olive oil... slice of avocado Dinner: 3 cup mixed greens, with ½ cup broccoli, , and spinach leaves, arugula ¼ avocado, sliced fennel, black beans ... all in a pan reduce, add balsamic vinegar, water, vegetable stock...   Breakfast: ¾ cup Quinoa- waterSnack- Tea- with gluten free toast with almond butter (1-tablespoon) Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soakedgreen lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar ½ cup red kidney beans, ½ cup cooked brown rice.Snack: 1 appleDinner: steel trout. Perch, bass, any fresh water fish... scallops... shrimp? With a large salad.  

Below are just some meal ideas. It is nothing but a pattern, a thought, a pre-planned event. If you pick one from each category you will learn what sensible eating is like. In addition, you will learn the importance of meal frequency. You need to incorporate a snack between breakfast and lunch...and lunch and dinner. The reason is to keep blood sugar levels stable, and metabolic. This will rev your fat burning mechanisms. Do not worry about calories...if you are following a pattern, of small mini meals...you will feel and see a change in your composition.You do not have to do this, the choice is totally yours. BUT! If and when you decide to really taste how fit feels... then take a proactive approach. You're Move! I do diet plans, and plans for muscle enhancement. You can contact me, or go to the store at this website. BREAKFAST3/4 cup scrambled Egg Beaters or 3 egg whites1 piece of udis gluten free bread (toasted) 1- teaspoon natural almond butter1 small apple or banana on the roadSNACK2- scoops of natural whey protein, water, 6 almondsLUNCH- ask the deli for this... turkey breast, or grilled chicken withsliced cucumber slices, sliced tomato2 slices of multi-grain bread. Or preferably gluten free bread1 cup fresh baby organic carrots, eat them raw on the sideMID-AFTERNOON SNACK1-Banana (hard to peal)... or pearDINNER1 roasted, skinless chicken breast or turkey breastlarge salad with low fat dressingGrilled vegetables BREAKFAST100% juice 6 oz , Scrambled egg whites with any vegetablesTurkey bacon (low salt), 2 slicesDecaf coffee or decaf tea with fat-free milk and sugar substituteSNACKPear, white peach... , or nectarine.LUNCHChicken grilled over salad (no croutons)Seasonings, balsamic vinegar, squeezed lemon, 1- tbls olive oilSNACK½ apple 1- level tablespoon organic almond butter.DINNERAny wild caught fishOven-Roasted or grilled VegetablesArugula... or mixed green salad, a garnish of slivered almonds, and crumbled hearty rye wasa crackers... a few pinches of organic dried cranberries.Organic roasted red pepper dressing, or any low fat dressing BREAKFAST In a blender (8 oz organic or natural Greek yogurt, handful of berries, a couple handfuls of your favorite low sugar gluten free cereal, and ½ cup crushed ice, blended)SNACK1 hard-boiled eggLUNCHGrilled chicken breast on ryecut up some tomato and cucumber slices dressed with balsamic, fresh ground pepper, olive oil.SNACK1- pear or appleDINNERCenter cut pork loin, then pour on some low sodium pasta sauce Large mixed green salad with low fat dressing BREAKFAST1 cup oatmeal made with water with cinnamon, cranberries, and small amount coconut sugar.Decaf coffee or decaf tea with fat-free milk and sugar substituteSNACK½ apple 1- level tablespoon organic almond butter.LUNCHRoast Beef, or grilled chicken on a whole wheat or spinach wrap with mustard, sliced cucumbers, roasted red peppers.Nectarine, orange or pearSNACK1- pear or apple + few raw almondsDINNERGrilled salmon with fruit salsa, just chop some pears, peaches, pineapples... add some sugar fee jelly... I recommend orange marmalade.Large salad, low-fat dressingBREAKFAST1 cup cream of rice with water with cinnamon, cranberries and splenda (be creative)SNACKLow fat yogurt or cottage cheese with fruitLUNCHGrilled chickenSmall sweet potato (try balsamic dressing on sweet potato)SNACKOrange or Banana (more green) + 3 raw almondsDINNERGrilled or boiled flank steak with lemon pepperLarge salad with low fat dressingTake your scale weight x .55 drink that in ounces of water per day.  

MORE FROM MY NEW BOOK- Myth-ConceptionsWhy do we do the exercises we do? Where does someone's "expertise" begin? I am going to discuss some of the myths of weight training. I will bring up exercises that are in various magazines such as Muscle and Fitness that have been around forever. Many people read these magazines every month, maybe you do too, for various reasons which include finding new workouts. I want everyone to put into perspective what I am about to say. I want you to understand that these things are not just misconceptions. I will explain that these are not misconceptions but "Myth-Conceptions." Misconceptions are misunderstandings and communication problems. A myth is a much bigger deal, because it is an accepted belief that's unsubstantiated by fact. The problem with a myth is it is passed down from generation to generation with no facts backing it. Think of the Greeks and Romans, their myths were passed down from generation to generation. A myth is what everyone remembers as being the truth. It is very difficult to speak out against myths.I would like to take a quick moment to take a look at the definition of truth. All truth goes through three steps: The first step is ridicule, the second step is violently opposed, and the final step is accepted as self-evident. The reason it is difficult to talk about the truth is one must get screamed at and beat up (usually verbally) before one ever gets believed for speaking the truth. Those are some tough steps, especially when one is going against potentially centuries of myth. It is not much different in the weight training world today.I want to make sure I am getting my point across. I will give you another example, a little bit closer to home. Sometimes, when we talk about Greek and Romans myths, most of us cannot relate to thousands of years ago. There are many myths still floating around today, some that are even less than thousands of years ago. In the 1400's what did everybody think about earth? Back then everybody thought it was flat, correct? If this was a geography class in the 1400's and I was a PhD in Geography, I would have spent six to eight years studying how flat the earth was. Some would call me an expert. All you ever heard from your parents, teachers, and instructors the entire time up until this point was how flat the earth was. Now imagine if a student in the class raises her hand and says "um, Dr. Flat, I disagree. I think it is round." Everyone in the class starts laughing at her and she gets all embarrassed. That was a very brave thing to do and she was ridiculed- step 1 - and opposed - step 2. See how easy it is to be unwelcome to new ideas. Really, who wants to be ridiculed or opposed? We would have what we think would be proof. "We all have proof or evidence," so we think. When you walk to the beach, you look out, does it look round? No, of course not, it looks flat. It looks like there's a horizon out there and it is just the edge, and if you go out past the edge what happens? You fall off. There is the evidence. We think, what is wrong with that student, or anyone who opposes the current "fact". Some get called conspiracy theorist. Many think, "can't they see that, it is clearly flat." Well, a lot of times our so-called evidence is very short-sighted. It is almost tunnel vision. This is much the same way their evidence was, the earth was flat.Now let's think about this in the fitness industry. Many of the things we talk about when people talk about resistance exercising and they say, "Oh, no, no, no, look at that guy. Look at that girl, look at how they look. That's the evidence." Just because someone looks fit and healthy does not make what they are doing evidence. Again, that is NOT the evidence. It is very short-sighted. The way someone looks has nothing to do with the safety or effectiveness of an exercise. It has to do with their overall environment (i.e. choices). With that being said, a person's physique is not the best indicator of whether an exercise is effective, ineffective, or even potentially unsafe.One of the reasons you are reading this book is to take a look at things from a different perspective. I understand you may have a tough time digesting what I am about to say. I know I did for a long time. Think about it, where do we all learn how to work out? Most people learn in the gym - even if someone says, "no, no, no, I learned in school," Let me ask you this, where did your teacher learn how to work out? The gym, THE GYM! That is where we all learn, in the gym. We all learn the same things in the same place. All the supported material is the same, monthly workout magazines, people's opinion, and all this kind of stuff. It is very, very difficult, and I will write about an exercise, and I know someone's feelings will get hurt. "Why", one may ask me, because that is the only thing that keeps some of these exercises alive, an emotional attachment. It is crazy to think, but people are married to some of these exercises. I know if I talk about the exercises you really love, I will be presenting facts, and I do not care if I hurt your feelings. Why? We all came from the same place, we all learned from the gym. It is not my fault that we were not taught the facts. That is my mission, to teach the facts and put the exercise in perspective. Yes, I may talk about an exercise you love and are emotionally attached to, so try not to lose your mind. Try to put it in perspective and not get angry with me. I really want to emphasize an open mind when reading this book. Leave the emotional attachment to what you know at the front cover.I am sure you have seen, heard or experienced it yourself in the gym "Yeah, I hurt, but you know, it's a good kind of hurt." That is exactly how many people determine whether an exercise is good or bad, effective, ineffective, etc. They based it on how they felt. You and I learned all some of these things. The "no pain, no gain" theory was prevalent. Yet, the "no pain, no gain" theory is very misleading. I will repeat that the "no pain, no gain" theory is very misleading. A person thinks that because they feel an exercise in a certain place, it must be the place that is working. I am sure you know what I am talking about. I know you have heard this, read this in many articles, or maybe said this yourself, many times. That could not be more misleading.Thinking an exercise is working based on how it feels, is what I call a sensation. A sensation is a learned thing. Sometimes what is in your head can either enhance a feeling you think you have, or it can get in the way of a feeling you maybe should be having. A sensation is not always the purest form, nor is it the most accurate form of indicating what is really happening in the body. In the aerobics world, perceived exertion is a great scale for intensity, right? What do many people do? They just walk up to somebody and say, "What do you think about it?" "Well, it is pretty darn hard." "Well, your heart rate's about 2." I am sure you have witnessed these conversations in the gym. That is what I mean when I say sensation is learned. A scale is given, and one goes through a learning process to say "Okay, here's what your heart rate is." Do you see how a sensation is associated with that? The person then learns to judge his sensations. That is what is meant by a "learned thing."Here is a little myth - someone comes in the facility the first day, and the first thing they think they should do to get in shape is aerobic exercise. Dr. Kenneth Cooper, back in the late 1960's - early 1970's, came up with this idea of "aerobic." According to Dr. Cooper, "The most important muscle in your body is your heart. Without your heart, you have nothing. It is the pump, the transporter of everything in the body, and the battery for your life. Someone's potential life span and the probability of getting a certain disease like atherosclerosis could be affected by working the heart." All of that information was valuable, but the marketing folks got a hold of it, and soon everyone was doing aerobics. That had nothing to do with Dr. Cooper though. It was the "truth." Many of the things that are marketed are not the "truth." After everybody in the late 1970s' started doing aerobics, people in physical therapy and personal training including myself started making more money. With all the knee and back injuries, everyone decided it was caused by high impact aerobics. That led everyone to start doing low impact aerobics, and they found it just takes a little bit longer to get hurt than it did with high impact aerobics. The injuries were the same. The reason people were getting hurt is it all had to do with the mechanics of the movements they were performing. Now, all of that has been changed, and people are thinking about the mechanics with every move that is made in aerobics classes. That is great, but there is one more critical step that needs to be considered when doing aerobics. The common denominator in both high and low aerobics is the heart. The heart is always working aerobically twenty-four hours a day. Specifically, it is skeletal muscle that is working aerobically.The alignment of the joints has much to do with the skeletal muscle. The first day someone walks into a gym, meets their trainer, the trainer usually says, "We've got to get your heart in shape." Is that what really needs to be done though? Think about a potential client who is lying in bed after having arthroscopic surgery, the heart is getting all out of shape, because the knee was messed up. If you were really thinking about this foundation, the foundation is not in the heart. The foundation is what is necessary to create a situation where one can go out and train their heart. It takes skeletal muscle. Your heart is sending blood to your entire body, including all the skeletal muscle which creates all the movements. Strengthening skeletal muscle is really the first thing we should think about, and at least, even if it is not the first thing, it should be an equal. Heart, joint structure, skeletal muscle should be thought of at the same time. When I refer to weight training, I am referring to someone's ability to affect the skeletal muscle with resistance. Change its strength, and I am not indicating any specific form that must be used in the beginning. I do not want you to automatically think, "He wants me to take these people the second they walk into the facility and teach them how to squat 700 pounds, and then we're going to do step class." That is not what I am defining as "weight training." A trainer can strengthen the rotator cuff, all the trunk muscles, hamstrings, and hip muscles. Everything that happens to the knee, in terms of lateral movement is related to the ankle and hip. The hamstrings are the key for knee stabilization. Having control over all of those other muscles is an integral part of strength. It is not just whether the tissue can contract. Remember, the brain is responsible for the muscle contraction, at the base level. That is the first part of strength I am concerned about, because if you teach a person how to do these things in proper alignment, then you have improved the ability of those muscles or the strength. Now the individual can perform the way you want them to perform. When I say resistance training, to set the foundation of what I am saying, trainers must do some neuromuscular work. In other words, we have got to get the brain connected to whatever is moving. It is really the key element before progressing to any endurance activity. This is becoming more evident in marathon runners. They have to go out and run 26 miles, and the ones that do strength training have dramatically improved their times.When we take beginners and start strength training with them, what do all the magazines tell us? They say a foundation is needed so people are not hurt when they start endurance activities. The magazines say to start with "basic compound" exercises. These are multiple joint movements such as the squat or bench press, which are not basic. In exercise lingo, the more joints moving, the more basic it is. In reality, basic should mean simple. A squat is not a basic movement to build a foundation from, because it involves several joints. An isolating exercise, such as one for the rotator cuff, is one of the most important upper extremity foundation exercises. I can increase my bench press by increasing the strength of my rotator cuff, but I cannot increase my rotator cuff strength by doing the bench press. What does that tell you? All of these big muscles are pulling the joint apart, while the rotator cuff is just hanging in there, trying to hold it together. This is also true with the spinal muscles. For each joint there is a truly basic, foundation-building exercise, which rarely has anything to do with a compound exercise.Range of motion is a wonderful thing to talk about. When you hear or think of range of motion, the word full should come to your mind. We want our clients to have full range of motion. Currently, full is becoming a four letter word. The way we use words totally determines the meanings. I think at some point, the word "full" will take on a new meaning in the dictionary, and "full" will become equal to the word "excessive," because that is the way it is currently used in gyms. Full range of motion in weight training currently means, the further you can move, the more full it is, and it is for the most part defined by how far the bar moves. Full range of motion in a bench press is when the bar touches the chest, regardless of how far the joint is moving. Did you know that every single person doing a bench press with the bar touching the chest will have their shoulders moving to a different range of motion? When the bar touches the chest, it is a consistent range of motion for the bar. However, it is the body that we should be really concerned about. Everyone has a different goal. All these different goals require something different. It is unfortunate that trainers automatically ask someone's goal when they first walk in. We have all learned and been conditioned to do that. Typically trainers take the new person and do the same thing as they have done with every other client. That is really a shame, because everybody has a different goal, and if someone came in and said, "I want to be a power lifter," then right there in my head it would tell me the way they are going to perform the bench press is different than anybody else in the gym. The range of motion they move through is determined by the weight, not their body, because that is the rule of the sport. The majority of people talk about changing their appearance. Each client may not specifically say this but generally speaking this is what it boils down to "changing their appearance." The second thing mentioned is health, and most of the people doing the polls figure they are lying about that. Appearance, at least at the beginning, is the major focus. When people are talking about appearance, they are mainly talking about fat reduction and muscle gain. Tone is a bad word, because all muscle is tone. I do not care if someone weighs 900 pounds, whatever muscle is underneath that fat is as toned as muscle can get. Tone is just this visual thing that the world has put together.Though not really possible, the thing to focus on is specific muscle exercises. If they are trying to get ready for a sport, or even for more functional things, specific muscle training may not be the exact thing that they want to do. In rehab, both are done, and that is a really important fact to remember, because a lot of people want to fall into these schools of thought: Someone only needs functional exercises, because everything else is a waste of time. Or, someone only should do isolated exercises, because everything else is a waste of time. It is all important. If anybody thinks that one or the other is not important, then they are simply not listening to everybody's goals and understanding what each individual needs for their goal. Everything has its place.In regards to range of motion, trainers should be paying attention to the joint. I understand it is hard to see joints. It does require a trainer to studying prior to the activity. The joints have limits, and the first limit that you think of with a joint should be the bones themselves. (Need picture for green section). For example, with the shoulder, you get the shoulder out about 90 degrees, and this bone comes up and comes in contact, or very near, to another bone. It is smashing part of the rotator cuff between two bones which is a not healthy. The point is the joint is saying stop, and if we are only paying attention to how far weights move, we are putting people at risk for injuries. How many times have you heard, "Oh, get them up higher, get them up higher" Higher is not always better, and more is not always better. The joint is saying stop. Now you have got to remember that in sports, the body's limits will often be exceeded to meet a goal. In fact, that is part of what makes a sport, a sport. If it was easy for everybody's body, then everybody could play. Everybody could be a world-class gymnast. Not everybody can, so that is part of what gets someone to be good at a sport is their structure and whether or not they can deal with the limits and excessive range of motion.Whether it is passive or active, when we are doing flexibility training, or whatever kind of stretching is preferred, if a bone is hitting another bone, it is time to stop. That is the end of flexibility for that joint. Any more movement is excessive. Think of the knee. When the ligaments become fully taut, the ACL protects the knee from hyper-extension. There is nothing wrong with going to the limits, but we do not want anyone going pass the limits. If anything is pushing someone beyond that point where the ligament is taught, it gets to be a problem. When doing a closed chain exercise like a squat, leg press, or a lunge, the weight is going through the extremity during hyper-extension and the leg is now pushing the body further backwards. This has to do with ligaments and understanding what the specific joints are designed or not designed to do.All of these limits come into play all of the time, but as soon as you put a weight in your hand, there are other structural issues to take into consideration. As soon as you put a weight in your hand, you have got contraction to worry about as well. The shoulder is a more complicated joint, and we are not usually told very much about it. There is not a lot of good literature about it that can be easily applied to weight training. There are little parallel ligaments in the shoulder running out towards the hummers. (Picture(s) should be added to green section). Now try to picture this: you take that shoulder that is up there, and you bring your arm out to the side like this, and then you turn your arm like this. Now can you picture from that reference point right there what is going on with those ligaments? You can imagine how the ligaments would be all twisted up. That is not a bad thing as the body is designed to move. The body is designed to deal with forces. There is nothing wrong with this position. It is similar to if someone tried to push my knee further than full extension. Those ligaments are saying stop. This position is called a close packed position. Think about this: If you had a rag that was full of water, and you twist the rag to get the wate r out. As you twist, what do you notice about the rag? As the fibers wrap around each other, it appears to get shorter, and that is what happens here. As those ligaments get twisted up, the two bones on the end of those ligaments get closer together. That is where that name close packed position came from. There is not much room for anything to be between those bones, and there is no more stretch left in the ligaments for it to be moved any further. This is known as the end position. Every joint has one position that is very close and tight. What would happen if suddenly you got this surge of strength, and you could just twist it past the end position? The bones might break or the ligaments might tear. As this occurs you will hear a few little pops. If you opened that joint back up, you would probably have to look pretty hard to even find the one or two little fibers that tore. Imagine that you are doing an exercise that forces you further every time you do a repetition, and you do three sets of ten three times a week for a year or three years, depending upon how good your ligaments are in the first place. At first of all is range of motion appears to increase. The "rag" inside there is getting torn up. As it has fewer and fewer fibers in it, you twist it further and further, right? Everybody is excited by this achievement, "Hey, I got great range of motion in my dishrag." Let's further explore what is really going on in that "dishrag." The structural integrity of the joint is decreasing. More range of motion beyond what is considered to be currently normal, or hypermobility, does not necessarily mean better range of motion. It is excessive motion, and the joint is becoming weaker because of it. Do not be proud if you can put your foot up behind your head, because something may be giving way underneath there.There are some limits that are rarely talked about when a weight is added to the equation. One of them has to do with this mechanical aspect of a muscle moving a joint. The muscle's ability to do that varies as it goes through the motion. Some of the points throughout a particular motion are weaker or stronger than others. There are several factors that can contribute to this occurrence, with one of them being joint mechanics. It has to do with this angle at which the muscle is stuck onto the bone. When you put a weight in your hand, you want contraction of muscle to occur. Mechanical and physiological processes start to take place. The brain tells the muscle to contract. This is part of the "cross-bridging theory" of microscopic filaments.Now I will go through some individual exercises. I will go joint-by-joint and take a look at some of the myths associated with the exercises we perform. Keep in mind there is no "perfect" exercise or machine. It is how each individual performs the exercise or how the machine is used that creates the success. It is not what you do, but instead, how you do it.Please help your members, clients, and people in your classes to understand that sports are not exercise. Did you know that the number one most rapidly rising injury in males between thirty and fifty years old is achilles tendon tears. Almost all of them are associated with basketball. What do most people with Achilles tendon tear injuries do from the time they were eighteen until they begin playing basketball at thirty-five? Up until they were eighteen, their body was growing and getting stronger. After eighteen, I hate to say this, but we are dying a slow, long, and not necessarily painful, depending on whom you are living with, death. We can change that a lot by what we do, because the body adapts to good things. If all of a sudden we wake up one day at the bottom of this pit saying, "I feel cruddy. I was great in high school and what happened. I'm going to go out and fix that. I'm going to do the same thing I did when I was 16 when I was strong," and they go bounce around with fifty more pounds and twenty-five fewer pounds of muscle, the tendon is very likely to tear. Exercise is required to make sports as safe as possible. That is why professional athletes do not just play on Sunday and that is all they do for physical activity.Everybody wants to train their abdominals to spot reduce. They go have some fast food "value meal." "Oh, I've got to go do some sit-ups now, because I hate this big ... " why? If it is going to make you throw up, that is about the only thing that it is going to help spot reduce an area. The only thing that will be reduced is what was in the stomach. People say the first thing you have to do if you are going to do a crunch is you need to suck in. The belief is if you do not suck in while you do a crunch, your stomach will grow outward. If your stomach is growing outward, it is from pizza and beer, not from doing crunches. The purpose for a crunch is to affect the rectus abdominus muscles primarily. Your internal and external obliques abdominal muscles are movers for that also.If you are sucking in, the rectus abdominus is stretching downward. The shortest distance between two points is a straight line. A muscle trying to bring two points together would appear to be in a straight line. If you are sucking in, you are decreasing the effectiveness of the rectus abdominus. The muscle when contracted will get thicker as you go through the crunch and the ribs will slightly elevate as they are crunching. This means the abdominals have to elevate also, because they are spanning the gap there. Everything is going to appear to be moving toward the ceiling as you do a crunch. If the person has a lot of intra-abdominal fat underneath everything the person will have less room for the muscle because the fat has got to go somewhere, and sucking it into the lungs is not the answer. The point is the abdominals are not going to suck in. Someone always says, "Well what about the transverse abdominus?" The transverse abdominus does not move any of your skeleton. It does not move your spine. Its fibers run around you. It just sucks your guts in. It is an important thing, but do not confuse that with crunches.I am saying just tighten. You can bring someone in that has never done crunches before, and in about two minutes you can teach them to tighten, and their abdominals go "boing!" You bring someone in that has "been doing aerobics classes for twelve years," and it takes me four months to get them to do one crunch right, because they have twelve years of programming to suck in. They cannot contract their abdominals at all, and it takes a long time to unlearn something and then relearn. The biggest thing to do is not to force them to do anything, but to learn to tighten and that will take a little bit of time. Remember what I was talking about at the beginning of this section regarding neuromuscular education. We need to be teaching what the body is supposed to do before we start applying a bunch of resistance to it. That is what resistance is for, to challenge your ability to do it.Another big controversy is: Should we maintain lumbar lordosis while we are doing a crunch? This is the dumbest thing I have ever heard in my life. We have names for exercises. The name of the exercise is the Crunch. Then, under crunch, we have rules for the exercise. Now as soon as we put the word crunch on this, we take it away from anything that has to do with the body. The body does not know anything about crunches. Technically a crunch is spinal flexion. When you have a crunch and just a bunch of rules, it takes the meaning all away from the body, so it is easy to get confused. One can say, "We're looking at all the rules for all the exercises," and with all the other exercises one will maintain lumbar lordosis. While doing curls, presses, and everything else, you maintain lumbar lordosis. However with the list of rules for the crunch, it is missing. "Well, should we put it on there?" "I don't know; maybe there's a reason it wasn't on there." "It's an important part of every other exercise." "Well, I don't know." "Yeah, we'd better put it on there." When we are just thinking about rules for exercises, it is really hard to figure out. When you get rid of all those funny words and think about the body, it is so easy. It is spinal flexion. Now let me just pose the question this way: should we maintain a position of slight extension while we perform spinal flexion? I will give you another example. Everybody straighten one arm out for me. Keep your arm straight while you bend it. As soon as we start talking exercises it gets kind of hazy, but when you start talking about the body, it all comes perfectly clear. Yes, one will want to maintain slight extension when performing spinal flexion.

I have a new book. The material covered in this book is designed to educate a broad range of personal trainers with different skill sets varying from novice to expert. This is not on any test, or evaluation. I want you to read, digest, and think. I have never sold this material. I have never shared this with anyone. I have never let anyone read it. I did copy-write, and register, and protect it of course in the library of congress. I will release it soon, however its just for Fit-Pros Academy Students. It is my firm belief that all trainers, regardless of their level of experience, knowledge, and skills, will benefit from the book's emphasis on moving from theory to practical application. The more knowledgeable and experienced the trainer is the more he/she may find the introductory material elementary, but it is a good review. Even though few of our clients are likely to probe us about the theories that guide our practice, it is imperative that trainers have a comprehensive understanding of musculo-skeletal and cardiovascular physiology, flexibility, and nutrition.It is important to note that the material presented in this book or any other book is not the last word of aforementioned subjects. If there is one thing that my 30 plus years as a personal trainer and student of exercise physiology has taught me, is that trainers must continually increase their knowledge base. I encourage everyone to continue to be open-minded to new ideas and advances, whether these ideas come from academic research and/or practical experience. Trainers must keep in mind that today's dearly held "truths" can very well be tomorrow's regrettable blunders. There is no shame in admitting that a program's designs could benefit from change; however, there would be shame in continuing a program with ineffective methods.Think of education as a challenge, similar to as you might challenge a client to push beyond self-imposed limits. Challenge yourself to push the limits of our own knowledge by getting involved with organizations that teach facts, and real science objective truths, rather than someones subjective experimental opinion. Read the journals for the latest research, glean what you can, ask more knowledgeable trainers, explore, and challenge yourself as you expand your knowledge. Both the trainer and clients will benefit from the active pursuit of the broadest possible education. Who knows, you may develop or discover something remarkable yourself!What I would like this to be more than anything else is an opportunity for each of you, regardless of where you are in your development toward building a personal training business, is to be able to take home a large quantity of practical information. If you are new to the personal training world, or if you have been in it for many years, you will learn and take away something from this book. As a reminder some of the information such as basic chemistry and physiology may be brand new for some and for others it will be review.In order to provide a foundation, I am going to distill a rather diffuse set of ideas into a model I call "The Fit-Pro Academy Triangle." The sides of the triangle include flexibility, strength, and cardiovascular fitness. The base is cardiovascular fitness, which includes both aerobic capacity and endurance. Research has shown that a consistent, sensible program of cardiovascular exercise can greatly reduce the risk of many degenerative processes, especially ones associated with Type 2 diabetes and coronary artery disease. In fact, the best treatment for type 2 diabetes is movement.Traditionally, cardiovascular fitness has received a disproportionate amount of attention. Certainly, the importance of cardiovascular fitness cannot be overemphasized, but it must be pursued in conjunction with other elements of fitness. One of these elements is strength, which is one of the support sides of the triangle. Strength as an element of fitness is finally getting the attention it deserves. Fit-Pros Personal Training School / Academy perhaps as a corrective measure to its historical emphasis on type, intensity, duration, and frequency of aerobic exercise, finally seems to have recognized the importance of strength training on overall fitness. In the Fit-Pros latest guidelines there is a significant discussion about strength as a necessary complement in addition to cardiovascular fitness.The other support side of the http://www.fitprospersonaltrainingschool.com triangle is flexibility, an area which research has so far told us little about. There are few studies on what increases flexibility, what limits it, and what kinds of physiologic adaptations occur when stretching. However, the deficiency of research studies referencing flexibility is being addressed. It is worth mentioning that there are no physiological rules that demand loss of range motion as a person ages. However, there is research that supports the importance of keeping joints mobile and moving. In fact, flexibility, pursued properly, can improve more rapidly than strength or cardiovascular health.The fitness triangle might be viewed as the head of an arrow pointing to a general fitness goal, which is for the average person, attaining and maintaining a healthy body-weight. One does not need to be a trainer to know that a significant percentage of the population of the United States is "over fat" or obese. Despite all the knowledge gains made over the past few decades, research from the Center for Disease Control suggests that fewer people are engaging in fitness-related activities than were ten years ago. While our children are getting fatter, physical fitness programs in the schools are on the decline. There are tremendous opportunities in the fields of fitness training and personal training. If we plan on answering to the growing need, we must take the responsibility to match our capabilities to the concerns of a given segment of the population.Clients have a variety of specific, often idiosyncratic needs, and it is important to keep in mind that a trainer's job is to meet those needs. The trainer's job is not to impose personal wants on to their clients. Since many trainers come from a competitive sports background, when working with any of the three sides of the fitness triangle, there may be a natural tendency to emphasize performance and not fitness with clients. Competitive athletes are often willing to accept great risks in order to increase performance. It is not the trainer's job to risk clients' well-being in pursuit of some arbitrary performance goal. The focus should always and must be on fitness and not on performance. Fitness is not only a relatively low-risk goal, but it is the foundation to performance. Clients interested in increasing performance must first be fit. If a client is encouraged to adopt a performance mode before fitness, then that client is immediately put an unacceptable level of risk. A client can always be introduced to performance training after attaining an acceptable level of fitness. The dictum fitness before performance is especially important when working with persons closer to either end of the age spectrum: the young skeleton maturing or the old, mature client.As a final point on this topic, I would like to introduce the notion of "relative risk." Trainers are often told there are certain postures no client should adopt and certain exercises no client should perform. These "no nos" are lumped into a category of "contraindicated movements," for which the knee-jerk interpretation is an overly simplistic "bad!" Yet for every contraindicated movement, there is an athlete out there performing it. The reason is relative risk. If the athlete and trainer determine that the benefit outweighs the risk, then the athlete will perform the movement. Few movements are categorically bad. It is better to keep an open mind with regard to the notion of contraindication. Rather than adopting labels such as "good" or "bad," movements should be evaluated as "not useful" when the risk of performing it outweighs the benefit.

Fixmyfitnessclub.com - Eat great n 8 -SAMPLE MEAL PLAN-Why am I not giving you portions? I do not want you to live your life weighing and measuring...that addresses nothing. I take out a piece of chicken and cook it...its what you put on it right? Your food will be relatively basic except for the recommended condiments, herbs, and spices and six-meals-per-day plan.MEAL 1SCRAMBLED EGG WHITES (NO OIL) ADD ONE TOPPING MIXED PEAS AND CORN NO CHEESESEA SALT AND PEPPEROATMEAL COOKED IN WATER- ADD COCONUT SUGAR FOR TASTEMEAL 2CHICKEN BREAST GRILLED BROCCOLI FLORETS WITH FRSH LEMON BROWN RICE ADD SALSA. OR EAT PLAINMEAL 3GRILLED WHITE FISH LETTUCE APPLE CIDER VINAGER LEMON AND SPICESCUCUMBER SEA SALTSWEET POTATO CINNAMONMEAL 4EGG WHITE OMELET (NO OIL)MUSHROOMSTOMATOESSPRING ONIONMEAL 5GRILLED STEAK flank, or filletBROCCOLI WITH FRESH LEMON SPINACH SALAD MEAL 6 if you are pullin out your hair! YOUR FAVORITE PROTEIN SHAKE WITH ICE, AND FLAX SEEDS WITH A SIDE OF COTTAGE CHEESE

This is a long one my friends...sit back and get pissed.I personally don't agree with the word expert. I believe there is no expert in anything. As a qualified personal trainer with over 30 years' experience, I am still learning and scratching the surface. Mastery what is it? We can be on the road to Mastery, there's different approaches to Mastery and proficiency. I can say that I have been educating myself with the science of exercise for over 29 years. When we talk about bio mechanics and its place in exercise we talk about the relationship between physics and anatomy. We study structure and joint function, the relationship between muscles and all articulating surfaces. We study forces and how they enter the body, and the way those forces effect our structure. Remember "Structure equates to function". So where does this relate to what you do? It relates in everything you do. It related to any motion, position, sport, activity, and even the sedentary person. I personally have studies my whole life on how to preserve the joint, respect the joint, don't offend the joint tissues, stimulate the joint tissues, and challenge the ability to harmonize the use of the muscle along with the joint. Note: A muscle and a joint have a relationship with one another, why would you want to upset that relationship? It's like you have exercises for your software, and we have exercises for our hardware. It is so crucial that we address both, this is what I have done my whole life. However think about this- now you do MMA, or any of the martial arts, Cross Fit, and piss poor rent-a-buddy-trainers, coaches and you get to violate it all. When you think about biomechanics the word BIO is related to living systems, life, biology and mechanics is a branch of physics, with concerns for forces and motions. Regardless of what your sport, or activity is do you understand that mechanics, bio-mechanics (the way you train, move, exercise) is based on math-physics. There is no room for anyone's philosophy, opinion in regards to what exercise they are doing, or think they are doing correctly. Five plus five is ten, however you say "I disagree" well you don't have to disagree. I don't care that you saw it in a video post on Facebook, or Instagram, its math no room or reason for an opinion. Mechanics is totally based on math its engineering, and in this case of the body. I find it comical and sad that when people try to train for a sport, bodybuilding or rehab they say stupid things like: "What's the problem its weak just lift more, or its tight just stretch it out" It's not brain surgery right? Well outside of YouTube, Facebook, Instagram, twitter, steroids, and genetically gifted humans... it is rocket science! Exercise is based on math, and when you start to move a limb in space attached to a grip device with some form of resistance... there are many different paths you can move in to achieve the same goals. The challenge comes to the person who just follows someone's personal perceptions, emotions, and opinions. Motions in the body are mapped out they must move in a specific "Resistance Profile" To those of you who are reading this, I am not coming from a place where my philosophy or opinions are better than yours. Who cares about my opinion, I am stating a scientific fact about the math of it. It's like for you to perform an overhead press there is a certain axis, distance, cadence, range, rhythm, resistance profile, path, torque, internal forces, it is 100% predictable. The press can be mapped out on a word document. I am positive that many of the people who think they are into hard core training, bodybuilding, Cross Fit, and many forms of Yoga, Pilates, and most defiantly group X training have no idea what they are doing, and totally relying on the uneducated trainer at the front of the class. Or how about the same gym goer or trainer who went to school to get all these advanced degrees, and certifications, after all that they still train like they did when they were 15, like some garage workout. I feel that the education hence the text book professional didn't change the way they see exercise, let alone teach it. But it looks cool, look at him, look at her it must work. There's an astronomical disconnect for most between what they study and what they apply. Regardless of the motion, single arm, single leg, a coordinated multi joint movement, it does not matter, it all can be mapped out with science, and bio mechanics. I don't have to bore you with every little segment piece, and how it should move in a perfect path for amazing results, I can however zoom out and see the big picture. It does not matter what you're training for- if it's karate, MMA, UFC, any contact sport, advanced bodybuilder (If there is such a thing-hence who has the best genetics & drugs). It's still imposing forces entering the human body- external meets internal, and how can we overcome the demand on the ligaments and tendons, moreover all our internal structures. Think about the body as it goes through a ridiculous curtsy lunge, (who invented it? And how did it get into the fitness industry? Boredom? It has so many trickling transverse forces creating collateral damage as a tiny earthquake travels across your hip and knee structures. If that's not bad enough the overzealous uneducated trainer loads it with a kettle bell, or bar. This is something you can't prepare for the body was not structured to do this exercise along with hundreds of others not mentioned here. What product are we selling today? I feel like I am trying to be a round earth educator to a flat earth society.I love sports- I mean no harm- I am only stating an objective fact.I wrote this dissertation for everything sports related. To the Coaches, Athletic trainers, Strength coach, Conditioning specialist, PT's and everyone who has a hands on experience with a professional athlete. I will make this as simple as possible: I said to the head strength coach "If a ball club had a mandate- guidelines based on true anatomical/ joint function, (Science not gym talk- leave the egos at the door) we would be able to remove bad habits, and robotically reprogram our neuromuscular system (Engrams) and retrain the brain to create no harm! He said what? I said "Let's try to tweak these useless moves that lead to injury, and add more that carry over to the sport. I want to create better relationships with the joint and the muscle OK? He said "Why didn't you say that" I guess I need to work on my presentations!I can and I will give you the best work out of your life! However whenever someone's argument is ... "yea well I feel it" or "Yea but it works" I have to wonder at what cost, and what was the collateral damage. So I think of an analogy... "Let's give a two year old a quart of milk, and tell them to pour it into a glass. They pour and fill the glass, but keep pouring, and spill it all over the floor. They say "well daddy I still got it in the glass" What's happening to the mess around the outside of the glass? I think about people who perform a certain type of exercises and they say "I feel it here" Or... it seems to work, I'm sore" This may be the type of person who feel accomplishment by getting a couple of splashes into the glass. However never think of all the collateral damage. For example... if you are doing an upright row, (with a kettle bell?) Or a 300lb clean and you feel it in your traps, or deltoids, you may have some degree of benefit, but at what cost? You are offending the structures of the bicep tendon, the bursa, and supraspinatus every time you do this. The same time you are offending your wrist structures. Wouldn't it be worth it if we combined two moves that still train your deltoids, and traps without all the added risks, and collateral damage?It's just like two drugs... if you have one med you can take that has indications, and contraindications, and the other drug has no more benefit, just huge risk, and more side effects... why do we choose the second drug? It does not make sense! It is what you do, and it's how you do it. So here is an exercise, even done slowly and in control, it's a poor choice considering, we have so many options, and people choose this MYTH that has occurred over time. It stood the test of time; it must be a good exercise? NO, it's just a myth that continues today, and we are using the poster children that happened to get away with it. We are using these people as examples of "you should be able to do it just fine".Think about this my friends- Let's say you a carpenter, and your building a house. I have to tap this nail, and if your skilled at tapping the nail in, it's done in two or three shots... you will perfectly "seat" the nail. There will be no bends, no hammer marks, track marks, no splitting etc... I know that if you have to do 100 reps of an exercise just to get a little benefit, there are better more productive ways. I also know another organization who just says "slam it in there" They are just hitting the nail sideways, with the side of the hammer, and eventually because it seems to mend the wood together it works just as well. However there is a lot of damage, track marks, split wood, bent nails etc.... (Exercise stupidity)People are thinking so much about the benefit, they are unaware of the risks. When you start to use joints and stray away from normal function, or the way it was designed to move, dictated by structure, the more risk there will be. Monkeys see monkey do gym goers, general public, some coaches (who didn't make the roster) weekend certified personal trainers (Rent-a buddies) don't know how to weigh out risk. There are FIVE basic common sense way to assess risk and stupidity.1- How far do you stray away from normal function?(This is Dictated by structure... The more unnatural the motion, the higher the risk)2-How much force you do it with?This is not about how much weight you use. It is related to how fast you are moving. When you move with speed there is more impact associated with changing direction. Imagine an upright row; the inertia carries the weight up for you-at the top it actually gets lighter. The momentum is lifting it not you! However as it drops down, and you're slowing the eccentric (resistance the way down) or said another way: when you transfer from eccentric to concentric, there will be a HUGE spike in resistance. This is where all the impact is felt by you! SO... this 35 lb. kettle bell, or whatever you're doing it with will be 0 zero at the top, and 45 or 50lbs at the bottom. Whenever we change direction there is a spike in resistance. It's like going from drive in your car, and shifting in a split second to reverse!3- How long you do it for.4 sets of 10 vs. 2 reps?We create dysfunction that leads to imbalances, and eventually pain, and faulty movement patterns from that joint... we compensate, and become injured.4- How often do you do it?If I do it twice a month it would be very different than 3x per week.5- How well we prepare of progress up to it?If I look at a person doing face pulls... a part of me wants to say "What's this person doing? This person is totally out of any functional path for the shoulder girdle, fact is they thinks their training posterior should girdle muscles. This face-puller in reality is compromising wrist structures... all based on a feeling! (He saw it somewhere) However I can say that this person... (Although the exercise has high risk, minimal benefit) they have been preparing for this over the last three months. It was within a range that for some reason they already had in their shoulder. I can't pretend it is as dangerous for him, as it is for most. The subject just put the pulley too high, the ropes too short, and yanking 40 lbs as they elevate their shoulders and screw up their wrists. However regardless of this unorthodox mindless move most are focusing on the illusion of benefit.Let's continue:It's not about what you do... but how you apply it. Some people feel as long as someone can be out of breath, sweat, fell it, muscles are tired, and they think it's working and congruent. Some turn that into a license to do any stupid exercise that comes to mind. They feel that's a good indication of a great workout. The mistake is that they have no ability to detect the milk that was spilled all around the glass by the 2- year old. The risks they can't figure out, because they never studied joint function, forces. In a nutshell the human structure is nothing more than joints, and levers. There are "Optimal angles, paths, active ranges, torque and shearing, vectors, which all make up one final sum=a resistance profile. People need to focus on the benefit, and NOT the risk, by thinking of application, recovery, frequency, progressing, regressing, and preparing for it beforehand. IE: Some can run, and they get in better shape, some run, and they break down. That should tell you it's not about running. It's what the person was prepared for. We are putting these stresses on the human body, and crossing our fingers that it adapts, or fails. Some take time off from exercise, and on day one try to make up for 3 years!Some things in fitness you cannot prepare for:If I just grab a hammer and start nailing things for an hour, I will offend my skin a bit, and my body will adapt by building up a callus. However if I grab a hammer and try to build a roof all in one day... tomorrow I have so many blisters... still from forces, but I was not in any way prepared for that. Those blisters are not an indication of adaptation, it from stress and breakdown. I have offended the tissue. The difference ultimately between a callus, and a blister is the rate of progression or the increments of progression. That's the difference between bone strength, and a bone fracture. That's the difference between tendon strength, and tendonitis. We have all these different tissues in our bodies. We all heal at different rates, and we stress all of these tissues when we exercise. Muscle is the tissue that adapts the quickest. Muscle has more blood flow among other reasons. Muscles will adapt and make you ready for your next workout. HOWEVER that doesn't necessarily mean, the tendons, ligaments, hyaline cartilage are prepared again for another workout. I get it we do need variety, and I don't want to bore you with taking away some of you exercises. I am saying that I can fix them! You need some strategic variety in your workouts. We need to have alternative muscle resistance profiles. One exercise in your tool box accomplishes one goal, and the other exercise another... right? I recommend the next time you train that "region" ie: back, you may have an alternative set of exercises. We can have a set number of days that we workout. 'Workout A' Workout B' and Friday is workout 'A' again. The next week it transitions into 'B' 'A' "B" We need to define what A would be and B would be. These strategic variations would have ever changing resistance profiles. An example may be a simple cable chest press with a 2- pulley cable system like Free Motion Fitness. The first time training chest we may have the opposition and or load lines close to arms to apply the proper path of resistance as we horizontally adduct the shoulder girdle. The next time we set the cable slightly wider to challenge the elbow flexors and increase the pull on the humerus as we go to midline. We can change the profile from heavy to light, and light to heavy. Remember just because I we/you have the ability to alter the resistance profile, doesn't mean we have a license to change exercises! We/I/ you need to find a professional that can demonstrate these alterations safely and provide strategic regressions if necessary. We still want the resistance profile to match the personal strength profile, and the bodies force tolerance profile. IE: If it's a single joint movement like a curl is being performed we know we are weak at full extension, your strongest somewhere in the midrange, and weak again towards end range. However that does not mean we change the profile so that it's heaviest at full extension. This gets a bit technical based on bell curves, and joint function. The great news is those who are professional and have done their homework have the ability to customize resistance profiles, which means this will offer the greatest return in benefits.More on resistance profilesIt really depends on the type of resistance you choose. You can pick a dumbbell ... its gravity based, inertia based, it's always pulling down no matter how far away from the floor it always weighs the same. Unlike tubing the more you pull (deform) it the more tension it offers. If we look at multiple joint movements like a chest press with cables pulling outward, there will be many profiles with this resistance pulling outward with all my horizontal adductors. This profile will invite elbow flexors, typically not found in a dumbbell chest press. We changed the profile from anterior to posterior (dumbbell chest press) ... to a cable pulling slightly outward that can become a strategic way to find the resistance that is custom fit for the individual. I have eliminated elbow pain during an extension, and or press by changing the profile. It could be a structural pain, or just something that bugging them today... we don't know however when we apply the resistance a different way, it can be a solution for most people. Exercise is client defined... like I always say "running is not good for you or bad for you" it's about what you're prepared for! That's what determines whether it's going to build you up or break you down. I have learned how to alter exercise and remove joint stresses. This will give you the muscle sensations you're looking for without the joint pains you have taken for granted. Moreover people think that's what is supposed to feel like. People feel that's part of it... SO SAD.Let's get passive for a moment:If you try to reach over your head and we assume that we have 180 degrees or so... however you may only have actively 160 degrees. You have 160 on the left, and 180 on the right. Shoot the text book said! My question is what stops you at 160? Why can't you go any farther? There are many possibilities of what can be limiting this joint to move freely without internal / external structures limiting its path. There could be muscles that are tight, or boney barrier / structures where one bone bumps into the other. Unfortunately we have this default tradition that nobody seems to question that says "well if you have a tight muscle, you need to stretch it out. Now someone grabs the arm and forces it farther. When we do this we are imposing force in a joints extreme positon where you may be adding an obnoxious physical stimuli's that creates more inflammation / protective responses and that stretching actually makes you tighter. That same stretch can also be stimulating a bone spur. Think about this... when one joint has to move farther, and can't you will compensate and move different joints in a different plane and really screw the system. I also see many people grab there arm force it back, and actually arch their back to get it there. Really? My point is we don't know what we don't know, and who can we trust? Did you know that if you don't have 180 degrees of should flexion you better not do a pull-up / chin-up? When you drop down from the bar, you will force your shoulder girdle to a position you could have never obtained on your own- with tremendous stress of your weight. Some people are just a bit arrogant as they say "Ah its tight, I think I need to stretch it out again" When it comes to strength training, you may rip your arm up and increase more range of motion in that joint, however you do not have integrity in that extra 20 degrees you just obtained. So now you do an externally rotated overhead press with no strength in that extra 20 degrees that you passively got into. You can only imagine how many people look at a body part and say "Oh my leg only goes this far" they now grab it and pull it farther. That's passive stretching because my hands and my leg helped me get to that positon which is a waste of time. What would have worked was if I actively without touching myself raised my leg to a new range and let my body adjust to that range as I breathe and relax. To explain: I raise the leg and all the muscles in the front of the leg contract as they start to relax and elongate the muscles in the back of the leg. ?) Muscles are made to contract and or create tension. They are little motors, or servants based on need right? The need is to mobilize, or stabilize. Now sometimes people think that muscle tension is bad. Most feel the need to foam roll it, massage it, or stretch it. I want you to realize this can make everything worse. The body has its own wisdom, and has the ability to fix itself most of the time. We need recovery, rest, and correct exercise practice. Sometimes the body will tighten up for a reason to protect you, so maybe you don't need to rip and stretch it. Remember there are other muscles surrounding the muscles that you are trying to stretch, and going along for the rip ride. I will end this with one fact. Many people feel that if they loosen all their muscles they will move better. Yea let's loosen all the bolts in the engine of your car. Did you know that there are some people that actually believe that muscles form knots! Feel and real are not the same thing. Please do not feel I'm raining on your parade. I am simply saying if you love to put your foot up and stretch your hamstrings, it may not be doing exactly what you think, or want it to do. Don't be mad however if you think your rolling out your ITB band with a foam roller. The truth is there is an entire web that encapsulates your entire muscle of called fascialata (fash-a-lotta). Sounds like a new Starbucks drink. In regards to the leg the thickening on the outside of the leg serves as a tendon of structure for these muscles, and tendons do not change in length. You will never stretch your ITB band period. If you lay on a foam roller and you have this surface pushing into your thigh against the ITB region... do you think the ITB is the only thing receiving compression? Or are you squashing deeper muscles too?I think I will make a turkey lettuce tomato sandwich put it on my plate roll it, and believe that only the lettuce was compressed. I am not a fan of passive stretching for the reason I could not have done it on my own actively.Let's talk about injuries:Let's say you therapist, or doctor says your shoulder, or low back needs 6 months to fully heel. Please understand that's just an average. Some people take 3 months to recover, some take 9. A doctor needs to give an answer based on statistics, averages, and not individual commitments. It's the commitment that starts the healing process. Question: How many times has someone told you to drink 3- quarts of water per day, or ice that 3 times per day? I know you didn't have the time to get to it, so you drank 2- quarts in one sitting, and iced longer at night right? The statement is my friends are you willing to do what it takes to be one of those 3-month recovery people or do you want to go by statistics? We all have default ideas of what we need to do to get to recovery. Ego's and know it all'sWhen people talk about resistance exercising they say, "Oh, no, no, no, look at that guy... look at that girl, look at how they look. That's the evidence." Just because someone looks fit and healthy does not make what they are doing evidence. Again, that is NOT the evidence. It is very short-sighted. The way someone looks has nothing to do with the safety or effectiveness of an exercise. It has to do with their overall environment (i.e. choices). With that being said, a person's physique is not the best indicator of whether an exercise is effective, ineffective, or even potentially unsafe.One of the reasons you are reading this book is to take a look at things from a different perspective. I understand you may have a tough time digesting what I am about to say. I know I did for a long time. Think about it, where do we all learn how to work out? Most people learn in the gym - even if someone says, "no, no, no, I learned in school," Let me ask you this, where did your teacher learn how to work out? THE GYM! That is where we all learned, in the gym. We all learn the same things in the same place. All the supported material is the same, monthly workout magazines, people's opinions, and the rent a buddy trainers. It is very difficult, because when I write about an exercise, I know someone's feelings will get hurt. "Why", one may ask me, because that is the only thing that keeps some of these exercises alive, an emotional attachment. It is crazy to think, but people are married to some of these exercises. I know if I talk about the exercises you really love, I will be presenting facts, and I do not care if I hurt your feelings. Why? We all came from the same place, we all learned from the gym. It is not my fault that we were not taught the facts. That is my mission, to teach the facts and put the exercise in perspective. Yes, I may talk about an exercise you love and are emotionally attached to, so try not to lose your mind. Try to put it in perspective and not get angry with me. I really want to emphasize an open mind when I post, or write a book. Leave the emotional attachment to what you know at the front cover.I am sure you have seen, heard or experienced it yourself in the gym "Yeah, I hurt, but you know, it's a good kind of hurt." That is exactly how many people determine whether an exercise is good or bad, effective, ineffective, etc. They based it on how they felt. The "no pain, no gain" theory was prevalent. In our society. Yet, the "no pain, no gain" theory is very misleading. I will repeat that the "no pain, no gain" theory is very misleading. A person thinks that because they feel an exercise in a certain place, it must be the place that is working. That could not be more misleading.Thinking an exercise is working based on how it feels, is what I call a sensation. A sensation is a learned thing. Sometimes what is in your head can either enhance a feeling you think you have, or it can get in the way of a feeling you maybe should be having. A sensation is not always the purest form, nor is it the most accurate form of indicating what is really happening in the body. So keep an open mind and respect the body and the way it functions, regardless of what the trainer says!If someone is trying to get in great shape, and they have the mental capacity to do so, I can only hope they will listen to reasoning.Question: Have you every trained your rotator cuff in the gym? Your version of internal / external rotation. Most people will not do that until an injury occurs, or after an injury. They do it and call it rehabilitation. Now they spend their time contracting muscles. Feeling thinks. Moving slowly, progressing slowly, light weight etc. What's makes no sense is they are now addressing things that they should have been addressing before. The rehab should have been prehab. We need to use some time during the week to address structure, or the integrity of the tissue- internal conditioning that will carry over to activates, not wait to breakdown to address these injuries. We must remember that muscle can come and go, endurance can come and go, but cartilage will just go and go.Just some facts based on science., getting you to think :)Dave Parise CPT FPTA MES#Fixmyfitnessclub.com#Fitprospersonaltraininschool.com#Expertwitnessfitness.com 

Fix My Fitness Club Affiliates- You can text me anytime! 203-675-5575 always add your name prior to the text... The following links are your arsenal of promotional tools. You can cut & paste the links I provide to the Fixmyfitnessclub.com affiliate section. You can list them on any website, Blog, Groups, and email them to educational services such as schools, universities, personal trainers schools, gyms, YMCA'S, Services that provide education and marketing for gyms and fitness centers, Sports teams, coaches, Websites that allow you to post videos, LinkedIn, Twitter, Facebook, Pinterest, Instagram, Yelp, Google, Discussion boards, Flcker, Plaxo, Howcast, and you can go live on Periscope and tell people your fitness and health story, and how Fixmyfitnessclub.com gave you the right information to reach your personal health and fitness goals. You can post pictures of yourself wearing our shirt, and doing an exercise, with the word "I fixed my fitness" @Fixmyfitnessclub.com Apps like Legend, Memes, Ripl, make you look like a pro!Become an affiliate Earn auto payments to your account- 42% of revenue!Below is a blogger link/ site- you can start its free! You can write about your experiences, or the best way to do? When you blog you "hyper-link" your https://fixmyfitnessclub.com/membership-demo/ links into the text... as well as promoting the site.http://www.dearblogger.org/blogger-or-wordpress-betterWe have a Blogger who talks about working out and cooking, they have 32,000 subscribers and make $1248.00 per month! She just started with us.The links below are just examples taken from different locations on the site (Fix my fitness club) you will copy these same sections and paste them into your affiliate generator... https://fixmyfitnessclub.com/membership-demo/ABOVE IS YOUR MEMBERSHIP DEMO-https://fixmyfitnessclub.com/about/about-fix-my-fitness-club/ABOVE IS "ABOUT FIX MY FITNESS CLUB" VIDEOhttps://fixmyfitnessclub.com/blog/ABOVE IS THE FIX MY FITNESS CLUB BLOGhttps://fixmyfitnessclub.com/about/meet-dave-parise/ABOVE IS MY CV / BIO / MEET DAVE PARISE CPT FPTA MEShttps://fixmyfitnessclub.com/about/testimonials/ABOVE ARE PROFESSIONAL TESTIMONIALS The links below do not have to be put into the affiliate link converter. HOWEVER you need to post them along with any of the ABOVE links... think of the above links as your TOOL TO REVENUE. The links below are videos, you will post them first... let them load, and then post your link from the generator in your affiliate back room... example: https://fixmyfitnessclub.com/membership-demo/ Always use your links with a video link below... . always add your own words on every post to attract attention.  https://vimeo.com/148495973ABOVE A VIMEO PROMOTIONAL POST https://vimeo.com/148493144ABOVE A VIMEO PROMOTIONAL POST https://vimeo.com/148492314ABOVE A VIMEO PROMOTIONAL POST  Thank you TEAM #FitnessFixer  

Most people approaching a weight loss program fit the general description of a "yo-yo dieter." They come off of their diets and return to them frequently, and will more often than not gain back any of the weight they initially lost at the start of their effort. The effort gets increasingly harder, in addition - each time they try to lose weight again, it takes more effort, and prolonged time to lose the same amount of weight as the last time.Yo-yo dieting stores fat in the abdominal area. Abdominal fat seems to mimic the amount of fat you find around the heart. Therefore, an increase in the amount of abdominal fat coincides with an increase in the risk for coronary artery disease. Increases in abdominal fat also influence blood cholesterol increases, and thus raise the risk of artery disease, high blood pressure, and insulin resistance.Why exactly do yo-yo dieters have more difficulty losing weight?Yo-yo diets have been shown to trigger an increase in a specific enzyme, Lipoprotein lipase (LPL), which clears fat out of the blood stream. Fats removed from the blood by LPL are then delivered to the body's fat cells. LPL seems to be particularly active in the abdominal area. The increase in LPL production that accompanies yo-yo diets thus influences the gain in abdominal fat over the course of such a diet. In addition, LPL levels are reluctant to drop back down once they've been aggravated. The individual will continue to exhibit a tendency to store fat in the abdomen, and will find future weight loss difficult. LPL levels can be decreased, however, with regular exercise (defined as three 45-minute workouts over the course of a week). Exercise influences the increase of Hormone sensitive lipase (HSL), which functions to clear fat out of the fat cells and transport the fat to muscles for use as energy. It may take as long as six months of consistent exercise to remedy the exaggerated levels of LPL as results from a yo-yo diet. Yo-yo diets generally enforce severe calorie restriction, which forces the body to respond as if it were starving. It conserves energy by lowering the metabolic rate almost 20%. This facilitates weight gain from less food ingested. Most weight lost is a mix of protein (Amino acids) water, and some fat. However the regained weight is, for the most part all fat. This is where the term "skinny fat" comes from... yes on the scale you lose weight, but your body is softer than it was prior to the diet. Most dieters will plateau two or three weeks into their diet. The body has, by this point, readjusted its metabolism to need less food. A return to normal eating habits results in excess potential energy in the form of digested foodstuffs, and this surplus is stored as fat for future use. I recommend to stop this roller coaster ride, and get on the 'fat loss, muscle building metabolic fixmyfitnessclub train! How? Well generally speaking a diet should be an eating pattern you can follow indefinitely. It addresses the underlying concerns of goal oriented people. A diet is an eating pattern that fits into your daily routine. A diet is like holding your breath...you can only do it so long. Need additional information please write ... I will find the answer!Dave Parise CPT FPTA MES #FitnessFixer #DaveParise

1st meal am (pre-meal) protein shake, ice water and ¼ teaspoon of cayenne pepper , coffee, 2- slices of gluten free millet bread- 16 ounces of waterSnack am (meal 1) ½ sweet potato, 4 hard boiled eggs ( no yolks) and 16 ounces of water2nd meal (meal 2) choice of chicken, tuna, low sodium turkey breast... one cup cooked spinach, 16 ounces of waterSnack pm (pre-meal 16 ounces of water 2 squares of dark choc with 6 almondsWorkout 15 minutes cardio, train, 30 minutes cardio post recovery drink, 12-15 grams protein with coconut water Meal 3 pm (post-meal) slices of turkey breast, or chicken, 2- sliver $ slices of sweet potato cold, 16 ounces of water (as soon as I leave the gym)7:30 pm (meal 3) baked chicken, or turkey breast, with large salad and unlimited dark green veggies, 16 ounces of waterBedtime protein shake 30 grams -with H20 1st meal- am (pre-meal) 2- slices of gluten free millet bread, or rice bread - 16 ounces of water, cut cantaloupe, strawberries, handful of cashews..(8) 2nd am Packet of oatmeal-(plain) do not cook with 1- scoop of protein- add water mix. 10 ounces of water.Or... (snack) cucumber, pepper (yellow or red) three celery sticks filled with humus.3rd am (meal) , ½ cup cooked quinoa , 1/2- large cucumber sliced- grilled turkey breast cubed, with balsamic vinegar and lemon, and lemon pepper seasoning (no salt) , and 16 ounces of water4th pm (meal ) choice of chicken, tuna, turkey, fish, scallops, shrimp... one box / bag frozen dark green vegetables , or fresh steamed or grilled vegetables, 16 ounces of waterOne hour later-pm 1 scoops of protein mixed with ice water + 4-rice cakes (brown rice no salt)7:30 pm (meal) baked chicken, fish, scallops, or shrimp, with large salad and unlimited dark green veggies, 16 ounces of water1-gallon of water per day!!! 5:45 am (pre-meal)à protein shake, ice water and ¼ teaspoon of cayenne pepper , coffee, 2- slices of gluten free millet bread -16 ounces of water6:15 am weight training7:45 am (post-meal)1 scoop of protein with maple water10:45 am (meal 1) , ½ sweet potato, small chicken breast, and 16 ounces of water1:15 pm (meal 2) choice of chicken, tuna, low sodium turkey, fish, scallops, shrimp... one cup cooked spinach , 16 ounces of water4:00 pm (pre-meal) Goats milk Kefir with squirt of local honey, and two tablespoons of toasted wheat germ, 16 ounces of water5:30 pm Spinning6:30 pm (post-meal) 2 scoops of carb slam, slice of turkey, 16 ounces of water (as soon as I leave the gym)7:30 pm (meal 3) baked chicken, fish, scallops, shrimp, with large salad and unlimited dark green veggies, 16 ounces of waterBedtime protein shake with water.Hope this helps....calories don't worry learn portion control....eat, i'm relying on your cardio and weight training!                             Diet 2: 5:45 am (pre-meal)à protein shake, coffee, 10 almonds, 16 ounces of water 6:15 am à weight training 7:45 am (post-meal)à 1 scoop of carb slam with water 10:45 am (meal 1) à 1/2 cup quinoa (Ancient Harvest Quinoa) with Splenda and cinnamon. 1/2 cup of fresh strawberries or 2 sliced kiwi 1:15 pm (meal 2) à 5- egg whites , 1/2 green vegetables or sliced tomatoes , 1/2 cup brown rice 4:00 pm (meal 3)à 5 oz cooked chicken breast , 1/2 cup broccoli or zucchini or green beans , 2 sliced kiwi 5:30 pm à Spinning 6:30 pm (post-meal)à à 2 scoops of carb slam 7:30 pm (meal 4) à Talapia or Salmon cooked in 100% extra virgin olive oil. (4 oz) Fresh green salad with small amount olive oil and vinegar. Bedtime à one scoop protein drink, with ice and water             

Online Personal Trainer Certification Video-Based Lesson PlansYou want to become a certified personal trainer. More importantly, you must be a qualified professional personal trainer. At Fit-Pros Personal Training School you will understand the difference between a trainer who buys a book and goes to a seminar to take a test, versus a trainers who learns from a nationally recognized director of personal training education who has 30 years of hands-on experience. Dave Parise, is the owner of one of the most successful personal training studios, and personal training schools in the country. This is about YOU and how Fit-Pros Personal Training School will make you a certified, qualified and requested Personal Trainer- so you can write your own financial future. What You Will LearnThroughout our Personal Trainer certification course, you will learn: VIDEO BASED Specific and dynamic integrated exercises. (Filmed @ our facility) To delineate between exercise science and "gym talk." Over 200 exercise videos with our students- specific to goal needs and engineering of the body. The ability to interact, perform verbal and tactile cues with your client A complete understanding of specific joint functions and range of motion.Why Fit-Pros Academy online? How is it different?Why Continuing / Advanced Education / Certification with Fit-Pro'sThe Exercise Experience and the Functional ContinuumCertificate/Diploma Program OverviewOur 6-Step Training CourseOur course syllabus is broken up into 6 steps and is equipped with an arsenal of video based information for you to watch and learn. You can take your time & study this material in any order or fashion you choose. The condensed learning curve is specifically designed to deliver the knowledge that you require to become the Best of the Best of personal trainers - pure facts, science, and human anatomy. No hype. No fads. No cheesy routines.Become a Requested Personal Trainer & Earn MoreThe trainers who visually learn by experts in the trenches are at the top of the industry, moreover are making large six digit revenue streams. Fit-Pros Personal Training School graduates are doing just that. Fit-Pros is a condensed never ending learning curve and teaches the business of changing people's lives. You will be noticed and requested by the middle-to-upper class sophisticated, corporate, educated consumer. Employer's seek qualified personal trainers with practical hands on learning experience. Clients and employers gravitate to more than just a written test passer. Fit-Pros Personal Training School is for the serious, dedicated novice-to-advanced personal trainer looking to excel, or own their own business. Are you in?CLICK HERE TO BECOME A PROFESSIONAL PERSONAL CERTIFIED TRAINER

This is an added extra- there ares still 2 videos for the "How-To's" and 2 videos if your a Diamond member for "Eat Great in 8" this week!FixmyFitnessClub.com Muscle NutritionHow to gain/maintain muscular hypertrophy while staying lean/losing fatThe Importance of Protein and Meal Frequency: In order to maintain or increase muscle mass, the body has to stay in a constant state of anabolism (aka muscle building environment). No matter how hard you train, if you do not supplement the body with the right building material, results will be undesirable. Think of a carpenter: You can hire the world's best brick layer to build you an amazing brick house, but if you only give him wood to work with, you're not going to get a brick house. Rough translated; no matter how hard you workout, your body will not build muscle without the proper nutrition.To keep the body in this state it is necessary to keep a positive nitrogen balance. The only way to attain this is to take in some type of protein source every 2-3 hours. Protein should be the staple of every meal eaten. Its major function is to build and repair the body, so without ample protein at a constant rate, the body will not rebuild from its workouts. In fact, if not enough protein is taken in, workouts may even "eat away" at the current muscle you have. We don't want that now do we... It is important to vary the types of protein consumed throughout the day. Not only will your body respond better to them, but keep in mind that different protein sources release and breakdown into the body at different times. Whey proteins (shakes) release very quickly, while lean beefs release very slowly. Some great protein sources included lean beef, chicken, turkey, fish, nuts, and protein shakes.Fats and Carbohydrate Timing: Just like protein, fats and carbs have important functions in the body. Fats are responsible for long term energy supplies and are necessary for hormone production (i.e. testosterone) and joint mobilization. Many fats can be found within the protein sources we eat (beef, chicken, turkey, fish, eggs). It is important to remember that we need good fats in our diet (not Trans fats that come from fried foods and junk snacks) to help our body recover and function properly. DO NOT BE AFRAID OF FATS. Instead, make sure you are eating the right ones! Almonds, cashews, walnuts, fish oils, and extra virgin olive oil are all examples of great fats that should be included in daily diets. Carbohydrates on the other hand are the basic quick energy suppliers of the body. Carbs, like fats, are not a bad thing either. However, carbs need to be taken in AT JUST THE RIGHT TIME or they will be the most counterproductive aspect of your diet. Slow digesting carbohydrates are the only carbohydrates that should be taken in (other than post workout). This allows the body to have a slow, sustained release of energy that won't spike blood sugar and cause the body to store fat.Carbs are great at two times during the day: First thing in the morning and prior to workout. It is best to try and get all your carbohydrates in the morning and early afternoon meals. This way you have energy for the day and for you're workouts. Stopping carbs after about 4 or 5 pm will ensure that you use up all the energy they supply and start tapping into body fat reserves by the end of the night. Again: They key to leanness is avoiding carbs at night! They should always be avoided later in the evening and should never be taken in more than needed. For example, your workout days will require you to take in more carbs than your non workout days. You're not expending as much energy on those days, so why take in more energy? It may end up being unused and will make its way down towards your belly. We don't want that either... Pre and Post Workout Nutrition:These two times are probably the MOST VITAL aspects of the diet when it comes to building and retaining muscle. To ensure maximum potential for creating that anabolic environment, take in roughly 15-20 grams of whey protein 1 hour to 30 minutes or so before your workout. This releases quickly into the body and keeps amino acids in your bloodstream so that muscle is not broken down as much during strenuous exercise.Post workout is your Ultra Anabolic Window of Opportunity. Directly after training, you MUST take in 30-60 grams of a fast digesting carbohydrate (aka sugar). This is the ONLY time in the day when we actually want sugar. This is because it causes our insulin (the most anabolic hormone in the body) to spike and allows glucose to be sucked into the muscle immediately to help repair the micro-trauma done during the workout. It basically tells your body to "stop producing energy" and "start rebuilding" the muscle.The best sources for these types of quick releasing sugars are dextrose, maltodextrin, and waxy corn maize. If taking dextrose or a shake with dextrose in it is not available, I recommend slamming a bottle of Gatorade directly after your workout. Fruits do contain high amounts of sugar, but are less affective at spiking insulin. Hence fruits should only be used if no other sugar source is available. HAVING SUGAR POST WORKOUT WILL NOT GO TO FAT STORAGE. Your body is aching for nutrients so much that they are sucked into your muscle literally in 3-5 minutes.The other vital thing post workout is to take a fast digesting protein with your fast digesting carbohydrate. Take in 30-40 grams of whey protein post workout with your sugar for maximum results. Coupled with the insulin spiking, your body will absorb that protein immediately and shuttle it directly into the muscle to repair the damage done so it can be built into a bigger/stronger state.Adding the Final Touch:The following are several things that are often overlooked, but should never be:-Drink enough water. Your muscles are 70% water, so how can they work to their potential when they are dehydrated? Aim for a tad more than half your bodyweight in ounces of water per day.-Sleep enough. Your body builds muscle and burns fat at night, mainly during your first hour of deep REM sleep. Without ample rest, your body will not fully rebuild itself.-Avoid alcohol.Not only does taking in alcohol completely shut off your metabolism, but it lowers testosterone and increases estrogen... not the right environment for happy muscles.-Eat your greens. Vegetables are an important part of any diet and should always be consumed. The greener the better. These slow digesting carbohydrates will not put on fat, but will actually burn calories because they take so long to digest that they use up more calories than they are made of. Not only that, but taking in fibrous carbohydrates will slow the absorption of other carbs to help avoid their storage as fat loss. -Recommended Supplements:With Breakfast: Multivitamin/mineral, potassium, Glutamine, Krill Oil, Vitamin C,Pre workout: BCAA or light protein shake, L-Arginine- Glutamine Post workout: High sugar Recovery Protein shake, Vitamin E, Chromium, CLA, Glutamine, BCAA-Krill Oil is your best friend. Take it religiously, at least 2000 mg daily with protein and fat only meals. Have ½ Avocado per day. Samples Meal Plan 1:Meal 12 whole eggs, ½ cup egg whites1 cup Quinoa or Old Fashioned Steel Cut OatmealGlass of Cranberry Juice or handful of raisinsMeal 2Protein Shake- * (careful lots of garbage out there)Slice Gluten free BreadMeal 3Can of Tuna or Wild caught pink Salmon½ to full cup Brown RiceExtra Virgin Olive OilMeal 4Post workout ShakeCoconut WaterMeal 5Lean Beef, Bison, Ground turkey, flank steakLarge SaladMeal 6Lean Turkey (white meat)Broccoli, asparagus or green saladSamples Meal Plan 2:Meal 1Protein Shake (30 grams)2 Slices Gluten free BreadOrganic Fruit JellyMeal 2Tuna, Lean Beef, ground turkey, or Wild caught Cod filet1 Cup brown Rice, ½ avocadoMeal 35 hardboiled egg whites½ to full cup Brown Rice or Sweet PotatoMeal 4Post Workout Shake- (Careful lots of garbage out there)Coconut waterMeal 5Grilled Chicken breastSpinach Leave- make a sandwich use a Flax WrapSliced cucumber, sea saltMeal 6Wild caught SalmonMixed greens salad, or asparagus, or broccoli Samples Meal Plan 3:Meal 1Protein Shake (30 grams)1 Cup Old Fashioned Oatmeal or QuinoaSmall Apple or BananaMeal 2Ground Turkey½ to full cup Brown Rice or ½ Sweet PotatoMeal 3Lean Beef or Any Fish½ to full cup Brown Rice or ½ Sweet PotatoMeal 4Post Workout ShakeCoconut waterMeal 5Protein Shake2 tablespoons Organic Almond or Cashew butterMeal 6Grilled Chicken BreastLarge Serving of Spinach leavesSome quick helpful hints for my Gold members! To see me cook these meals go to our Diamond section...pay by the month and transform your body!Dave Parise CPT MES FMFC FPTA 

Dear- Friends and Fix My Fitness Club Members- want to be my partner?I now have a plug-in affiliate platform. I am offering all members a profit sharing program. To define profit- All revenue from every member every month is PROFIT. I currently have 500 members in less than 4 months. I continue to post real life no nonsense, no hype exercises, and meal planning to help people with any fitness goal. I educate people for $19.00 per month- I would like to offer you $8.00 per month for every member who joins Fixmyfitnessclub.comI am involved with many projects, and want a team of fitness enthusiastic people who understand the value of true exercise programming. I can talk to you personally to confirm my personified monthly fee to you! Lets do the math- you post on Social media platforms, or contact universities, training centers, etc...20 people join per month, you make $1920.00 per year, or a deposit right to your account of $160.00 per month. If 165 join in the course of a year you make $15,840.00 annually. Lets build a TEAM of educators that believe in the TRUTH about exercise! Are you in? Text me @ 203-675-5575 partner!

Everybody wants a strategy to lose weight or be fit. We tell ourselves a story over and over again why we can't lose weight or start something new. Change is scary right? Let go of the story or your scotoma and once you believe your story or excuse its manifest.Believe it because your eyes see the change, but your mind won't let you perceive the change. Why? You keep telling yourself the story over and over again, a belief- and you didn't want to make yourself a liar with yourself so you get stuck in a blind spot. It's too much money, not enough time,I blame my schedule, can't stay focused. These are just subconscious "feel good goal blocks" I will tell you the key to getting off your ass and taking control of your life.Your career, your business, your joy, happiness, relationships, all are a direct result of you. If you believe you have no control to change it, and you're helpless, that's when you will suffer. If your doing great in some areas of your life then celebrate! Life doesn't match your imagined blueprint. Just change your blueprint and become fulfilled, you are not helpless. I too have been locked into a specific mindset for over a year. I can't blame someone, or something. The disappointment and sometimes anger inside is like drinking poison hoping your enemy will die. Not happening- so think about it...are you looking to blame someone for your misfortune and helplessness ,so you don't have to blame yourself? Because when you're angry you don't feel so helpless right? You feel a fake strength, and for the moment you can breath again. Real choices are simple you say your health and body is not there- then go workout and eat better! Your relationship sucks get out of it, or change it! You're in a financial hole? Get out there and start a business you don't need money, you need passion and a proactive mind! Do something to change your life...and if you can't- then change your expectations or blueprint. If you can let go of your excuses, anger, blame you will have an opportunity for a new game. If you blame it leads to pain. The last statement is the most important if you change your life physically, your mental state will also change. Figure out what your life blueprint is...not what you think it should be to be happy. Thanks for reading.Dave Parise CPT FPTA MES?#?Fitnessfixer? ?#?blog? ?#?fixmyfitnessclub?

Fat burning requires 28-35 mini meals per week 1. I have always preached that your best partner for exercise is proper nutrition.2. The worst partner would be medical weight loss liquid diets (muscle loss, water loss, lowers metabolism, decrease in using fat as a fuel, fat regained once back to "normal" solid foods).3. Break-the-fast. Always have breakfast. It jumpstart's your fat burning engines (most important meal of the day!)4. Drink my fat burning hydration formula- .55x current scale weight= the amount of spring/filtered water you need per day in ounces. The more you drink the more "retained" you lose, and the tighter the skin. AVOID all soft drinks and juices.5. Insulin is not your friend when you can't control it. Regulate fat storage by never skipping meals. You must "graze" every 2.5 to 3 hours. The key is to keep blood sugar level stable between 80mg/dl and 120mg/dl. When you skip you increase fat storing enzymes!6. Stop eating all white refined foods like bread, bagels, rice, sugar, cookies, cakes, candy, ice cream, crackers, chips, white flour, processed and fried foods, these foods are negative nutrients and aid to a poor body composition ( soft bloated appearance) eat soft and you will be soft! TRUTH7. Increase protein. Have protein at breakfast, lunch, and dinner. This will keep you in a positive nitrogen balance which is responsible for the texture of your muscles (density / hardness) you may know this as "toned". Proteins are the building blocks of muscle tissue.8. Back to grazing. Remember those in between fat burning / blood sugar stabilizing mini meals. Just enough to help blood sugar regulate, get out of starvation mode (body slows fat burning abilities when you skip meals) Remember if your never hungry chances are your metabolism is sluggish.9. Make sure the largest meal of the day is not dinner. The reason for this is because you have starved yourself all day! To eat right is all about thinking, planning, preparing, not grabbing! Pass on the office snacks.10. A great nights rest will make all the difference in the way your body reacts to exercise and healthy eating. The average should be seven hours to be a muscle building fat burning machine!Dave Parise CPT MES FPTA #FitnessFixer #Fixmyfitnessclub.com

How much water should you drink each day? — a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live. Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.Heath Benefits of water Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions Nearly all of the major systems in your body depend on water. How much water do you need?Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate Factors that influence water needsYou may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to 26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.Dave Parise CPT FPTA #Fitnessfixer #Blog

We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the oatmeal, and go for the coffee. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject... Let's dissect the word 'breakfast'. When you take it apart you find two words with an all-important hidden message. Break - Fast. I can hear your wheels spinning on this one! That's right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep. When breakfast is skipped, your body continues to fast until you eat later in the day.This is a problem for two reasons.Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood.Problem #2: Your metabolism will go into 'famine' mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage.What about the cut calories?"Skipping breakfast is how I cut calories out of my diet." I can't tell you how often I hear this response when I encourage people to eat breakfast. What these "calorie cutters" don't realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day.Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.Related Page: Low Fat RecipesWhat's for Breakfast?Now that you are convinced that breakfast is worth your time, it's time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods.Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.· Low Fat Greek Yogurt with Fresh Fruit, and 1- hard boiled egg· Instant organic oatmeal, just add water , and one scoop of favorite protein powder· Hard Boiled Eggs with udis gluten free toast· Scrambled Egg Whites with salsa, and gluten free toast· Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa· Almond or hemp milk with Red Mill rolled oats and Fresh blueberriesAs a fitness professional my goal is just to have you eat breakfast. If you just start with this, we will make a difference in your journey to a better life!Dave Parise C.P.T.

#FixmyfitnessclubOur lives present us with struggles daily. Challenges. Mountains that need climbing. Sometimes they are small hills that seem to be just an annoyance to surmount. Others cast such a shadow over our lives that they seem impossible to rise above. Our success lies not only in our ability to overcome those impossibilities, but in the faith in ourselves to do so.Sometimes we avoid the mountain. We talk about it. We think about it. We complain about it. But ultimately when it comes time to stand before it, we have an excuse as to why today isn't the best day to climb. Our fear of failing conquers us. We recede once more, defeated and complacent. Tomorrow will be better, because of course, there's always a tomorrow after today.We must ask ourselves when the apathy for untapped potential first manifested. Then we need to clarify what that potential is. Without it, the fear of failing is nothing but acceptance of inadequacy. What is missing? What do you really want? Who is it you want to be? Can you envision the utopian version of yourself? How is he or she different from you now? What would it take to get you there? What's stopping you?Let's look at the basic goal of fat loss. If you're here reading this article, you've already taken the first step in a workout regimen. I congratulate you. You're not only doing better than 80% of the population who wishes the same things for themselves that you do, but you're also investing in yourself, the one and only thing you truly own. But maybe that's where you went wrong... You stopped half way through your walk. Yes, making an investment and showing up for a workout three times a week may be enough to shock the body into some change physically. Although internally you're getting much healthier, let's admit that in most cases you actually really became involved in this program to see changes externally. So although I commend you for taking the first step, don't expect too much praise for doing the easy part.Again let's get real... Food. That's what's stopping you. You have failed to commit to yourself based on something that "feels" rewarding instead of something that actually is rewarding you. Your day was hard, so you mask it with the reward of just one cookie. It's not so bad. You deserve it. You're entitled to it. You even worked out today, so you really should have this cookie. I hear people who work so hard complain about how unemployment check go from those with financial security to those who are "entitled" to collect. Does that mean that people with flat stomachs do enough working out that overweight people are entitled to have the cookie? Think about it... Rich individuals became rich for a reason, just like fit people look fit for a reason.And before we exit this topic, why do you NEED that cookie? "No you don't get it, I have to have my ice cream." I hear this coming out of 40 year olds mouths and wonder if they are confused why I am looking at them like they are 5 year olds. Kids need cookies and ice cream. 40 year olds need responsibility to themselves and their children, which means taking care of their bodies so that they can take care of those very same children who are getting the ice cream. Don't become defensive and say that you're diet isn't all that bad. As I've said before, not all that bad isn't all that great either. Likewise, eating healthy and eating for fat loss are two totally different things.Ultimately I need you to pick. Choose which is more important in your life. Losing weight, or ice cream? You don't have to eat like a fitness model unless you want to look like one. But if you want to look different than how you do now, you need to eat different than how you do now. 99% of life is what you make of it, or what you allow yourself to be made around you. You are who you present yourself to the world. If you want change, grab it. Take it daily. Challenge yourself. Prove to yourself that you're worth a little effort. Unlock the potential, if this is the potential you are seeking to unlock. It will take work, but to gain mean to give up, and nothing that has ever come easy is worth keeping (like that notch on your belt). Is it so bad to become comfortable with being uncomfortable?Here's quick start check list to get you started in the right direction:-Are you eating more than 3 meals a day?-How much water are you drinking? Once you realize that it's not enough, try and shoot for half your body weight in ounces.-Take a rough count of your protein per day. Is it over 100 grams? Do yourself a favor and don't count any protein coming from cheese, nuts, milk, or grains.-Dinner is the most important meal of the fat loss day. It should be high in protein, have too many vegetables, and free of carbohydrates. In most cases this change alone is enough to make people see a significant change in their body.If you've really read this and are interested in seeing a change and understanding more about altering your body, then you will have questions from the topics I've purposefully just skimmed in this article. When you're ready, I'll be waiting to answer those questions and help anyone with finding the right fit for their lifestyle. Email me right here, if your a member I will answer you questions! I will invest my time in you if you in return invest it in yourself.The truth hurts, but heals in the long run...Dave Parise CPT MES FPTA #Fitnessfixer #daveparise #fixmyfitnessclub

 My company for 30 years www.resultsplus.com , and www.fitprospersonaltrainingschool.comThe difference between me and them? https://fixmyfitnessclub.com/membership-demo/I PROMISE no hype. I promise the most advanced application (exercises) pertaining to specific regions (legs,triceps) in the body. I PROMISE to speak slowly to allow for a better understanding. I am your trainer, and think about this please... If you pay, or are thinking about paying a trainer $60,$70, $80.00 per hour a few time per week, that's cool! OR is it? Is it working, or is it stressing your frustration? Why are you still asking questions on social media posts? If they were explained properly, you would not be on this site!! Ha! Got you! I still love ya!Fixmyfitnessclub.com is REAL SCIENCE not gym talk. It has no shades of gray, and wont harm you!You have two choices 1- Hire me for $100.00 to $125.00 per 50 minutes...OR 2- Let me show you the same programming weekly, along with cooking classes, blogs, and endless information for $19.00 per month! Procrastination says..let me think about it!The proactive achiever understand the value, and has already left this page to LEARN AND BE PART OF OUR COMMUNITY! https://fixmyfitnessclub.com/membership-demo/See you on the other side!! I am dedicated to your new body, mind, and spirit! I thank you, and I PROMISE to deliver and DE-bunk the garbage, and eliminate your frustration. YOU WILL SEE RESULTS!Dave PariseFMFC FPTA MES CPT

I just wanted the opportunity to offer you "An opportunity that will change your life"http://kickbacklife.com/2012/10/07/100-most-influential-personal-trainers/The link above list the TOP most influential Personal Trainers of all time... please click and go to #69http://www.nationalfitnessmuseum.com/inductees.htmlThe link above I was chosen as the Top 20 trainers in America 2012. Please click and scroll down 13 levels of pictures.Order your home workout video https://fixmyfitnessclub.com/product/dave-parise-customized-workout-program/ - or gym based workoutThe Video programming I have to offer can and will save you time, frustration, and $$$$$. As a personal training with multiple certifications, Dave Parise is recognized in the personal fitness business for his cutting edge exercise regimens. With more than 29 years experience in human performance, strength training and exercise science, Parise has changed fitness business standards on proper methods of training.Parise was inducted into the National Fitness Hall of Fame. He has also achieved national recognition as a Top 100 personal trainer in the U.S. I WILL help you feel better today than you did yesterday by strengthening your body. I WILL work with you one-on-one in qualitative video workout sessions. I WILL help your self-esteem grow as your confidence increases. I WILL LEAD you to the key that unlocks the door to opportunity and success developed through physical, emotional and mental fitness. I WILL prepare and leads you through a safe and optimal workout, which not only makes you feel better, but also helps you commit to an active living plan.  PLEASE this is not a luxury, but a necessity. A commitment to your health andfitness future.I WILL help you triumph over procrastination and laziness. WE WILL follow up to ask, "How are you feeling?" I WILL continue my education by researching the latest information in our industry and attending seminars to better YOU!Exercising or passing a test does not make you a personal trainer any more then getting your drivers license makes you a great driver! A "workout" means something different to each of us. Some feel that they don't "get a good workout" unless their heart rate hits a specific range. Others measure a successful workout by sweat, a pump, and the sensation of a stretch, a burn, or following a workout routine from Muscle and Fitness, Shape, or Men's Health magazine. So right from the start, we don't all think or speak the same language.Another issue that makes it difficult in this industry is that so many trainers, people think they already know all that they need to know about exercise. Personal trainers may feel they have more experience after getting that almighty certification. Another reason is they justify their experience with the amount of years they have been "working out". Some feel because of his/her body, physical achievement they are an expert. It also can be an advanced degree from a major university, an expertise in one aspect of exercise, or an alignment with an industry "guru" that one has chosen to follow. Most people simply sell exercise short, thinking that there's just not that much to it, and subscribe to a "just do it" philosophy. However do we learn about risk and benefit ratios in a given environment? No. Have they learned hands on that's it's not about the exercises but the engineering of the body? No! But all too often, they dismiss this science completely, and in the process, they show, teach exercises based on a myth and misinformation. These posts and websites you follow should have the disclaimer that "other considerations not mentioned here may alter this exercise performance." (However they do not)  Professionalism: Thinking, decision making, or one size fits allOn day one, most of us learned exercises by memorizing a start position and a finish position. Progression of the exercise simply meant adding more weight. "Knowledge" was simply progressed by adding more exercises to one's workout- memorizing more starts and finish positions. We even added little "over head twists and turns" (Arnold press) that were believed to generate magical results. (Sensation / perception)But memorizing exercises in a one-size-fits-all protocol is not progression or professional at all. It is simply repeating the same mindlessness exercises over and over with no real ability to objectively analyze what each exercise really is or what it is doing beyond the mythological gym-science that plagues the industry. It's like "painting by numbers" and that's hardly professional.Do It!" Dave Parise says..."DO IT RIGHT!"Do it!" This mantra is extremely positive and creates a buzz of self motivation in an attempt to "Just Get Moving". We like the fact it gives you the incentive to 'start moving" however at what risk? Even today the media recommends "everyone needs an hour of exercise."Let's not worry about "how often," "how many reps," or "how much," we must LEARN HOW—how each exercise should be constructed. As a fitness professional I must assess your active ability to move and how the force should be applied! That's exercise mechanics! How long should I walk on the treadmill? Who cares, until you are walking correctly! How much weight should I use? It doesn't matter if it's not a structurally sound motion via specific finite function of the joint. With the appropriate application of force we can make the exercise more optimal.Today there are so many so-called experts. No one is an expert. I am not, nor is the greatest bodybuilder in the world. Miss fitness not even close! "Monkey see monkey do" -that is why this personal training industry is getting a bad rap, and now state licensing is evolving. When you hear, read, see, feel, a new exercise or piece of equipment we must ask ourselves is it science or marketing? Does it have application with regard to the way the body functions? Can the exercise do harm over time? I don't teach protocols based on marketing!I empower you!I encourage you to think for yourself!I teach you how to make decisions!Textbook, biggest loser, on line trainers, woman's magazines, men's, workout magazines, these exercises can't be memorized, and or copied as correct! Exercises demonstrated by a coach, or some famous body builder are not defined as 'specific and finite." Miss fitness age 23 and her genetically gifted body (Thanks Mom and Dad) worked hard, but did she work smart? Exercises have to be created, much in the same way an artist takes a few basic colors and creates a master piece on canvas. This is the way I work with you. If I may/ CONFIDENTLY I do understand a few basic principles about joint and muscle function. This application will allow me to create millions of sound exercises. But all exercises are not created equal. Creating an appropriate exercise is a matter for careful assessment and judgment. The "general gym members" go through life seeing only superficial various shapes of skin that move while holding a weight. But there is a hidden reality unseen by most people and some exercise so called "experts." Exercise reality is below the skin where bones and tissue tolerate and generate invisible forces. These forces are really what encompass an exercise. This is what you will learn and understand. My primary concern must be "safety first".Proper progression is a tough sell these days. Everybody wants to order 5 lbs of muscle at a drive through window, or withdrawal 10 lbs. from our "FAT bank " In the end, all the facts in the world can't help if you don't learn how to apply them. Some trainers appear incredibly intelligent because they can quote an impressive array of facts and figures, but that doesn't remotely help the client. The key to application is thinking, reasoning, understanding the harmful effects that improper exercises can create. We must apply a series of actions that allows our clients to generate appropriate scenario-specific force applications, motions, positions, equipment decisions, and strategic variations. This is the skill of the thought Process. "Everybody's different..." In truth, you can't change the body and the way it functions. This fact will affect your decision-making process. It's entirely up to you based on science, a feeling, or what your buddies doing.So where do we go from here? Why invest in YOU?TEAM #ParisePromise Video Design, 90- day eating pattern, and me as your trainer/consultant for 30-days! Get used to it!This is the program designed, tested and refined by me. It is the same program that I have used to experience ENORMOUS results, and satisfied clients throughout the world. I have educated myself, formulated the plan over the past 29 years. And now, it is ready for all of you on a private link for your eyes only!Thank you for reading and I look forward to assisting you in any health and fitness challenge, goal, personal or professional! Now it's your wish or your decision?Answer the questions below , send it to daveparise@resultsplus.com ... please leave your cell# I will be calling or texting you within 24 hours! Dave Parise CPT FPTA MESNationally recognized, multi certified, and qualified Personal consultant. Private YouTube upload. Video tutorial 60 minutes to 1.2- hours full body modalities, Day by day routines. Includes me as your consultant for 30 days. We text, we email, we chat! I will personally prepare an eating pattern for your weekly food choices. This "simple yet easy to follow plan" will provide you with the best foods to reach any personal fitness goals. Let's eliminate the guess work, and start to see results!Cut and paste to word and Please answer the following questions, and email it ASAP to daveparise@resultsplus.com What is your current weight? Height? How much water do you drink per day? Any food allergies? What time do you wake? How often do you strength train? How many hours per week of cardio do you perform? And when? Do you have alcoholic beverages/ how many? Tell me your average dinner What time do you literally get in bed? Medications? Ortho concerns Muscle concerns Do you have any pains in any region while training? Doing what explain. What exercise? Where will you workout Home or a gym? Or both... Your choice!The pro-fee ($375.00) includes the 90-day eating pattern & the Video, (Full body gym) and me for 30-days. The home Video workout 25-30 minutes is $99.00 or $145.00 with the eating pattern, and me for 30-days. https://fixmyfitnessclub.com/product/dave-parise-customized-workout-program/ The "Eating pattern" alone is $275.00 includes me for 30 days. Changes are made if we plateau, and or lack results. I am on your retainer for 30 days! Get used to it. Hate me now- Love ME later!Thank you Dave Parise CPT FPTA MESwww.fixmyfitnessclub.com www.fitprosperosnaltrainingschool.com 203-288-8822 daveparise@resultsplus.com www.resultsplus.com www.expertwitnessfitness.com What Industry Professionals Are Saying About Dave Parise CPT FPTA MESRichard Diana, M.D.,Connecticut Orthopedic Specialists:Training for athletic performance has evolved considerably over the last 1/2 century. As a former NFLer (Miami Dolphins 1982-3) who lived through the archaic high-risk years of "benching and squatting" and as a present day sports medicine orthopaedic surgeon, I know the toll inappropriate training can have on the human body. Fast forward to 2012 and cutting edge athletic training is radically different from the past. Training techniques are intimately coupled to risk benefit analysis in order to help athletes get strong, fast and stay safe.A well-conditioned, buffed athlete on the verge of injury is exactly what we are trying to avoid. And this is the perfect segue for me to introduce Dave Parise, an experienced strength and conditioning trainer who I have known professionally for over 20 years. Dave is the antithesis to the "bench, clean and squat" trainers of the years past. He is meticulous in his attention to training techniques and a staunch believer in applying risk benefit analysis to the goals of individual athletes. Maintaining flexibility while improving ballistic strength and reaction time is his forte. And he does this while keeping athletes free from training related injuries.I have lectured as a sports medicine orthopedic surgeon at Dave's Training Center and I have trained with Dave on many occasions. I have also seen his expertise work with athletes rehabilitating from orthopedic surgery. Dave is one of those unique trainers who believes in efficient, safe training and has the science background to use state of the art techniques to back up his recommendations. I believe Dave's expertise and people skills would work well for professional athletes.Steve Cotter, Director,International Kettlebell and Fitness Federation (IKFF):"I am pleased to endorse Dave Parise for his Kettlebell and Personal Training course at Fit-Pro's Personal Training Academy (FPTA). Dave is a highly qualified CKT who brings a great deal of practical expertise to the art of teaching kettlebells and physical training. He will show you exactly what you need to do, and will make sure that you are dong it exactly right. For 25 years, Dave Parise has been on the cutting edge, experienced, and is truly in the forefront of the competition!" Peter and Kathie Davis, Co-Founders,IDEA Health & Fitness Association:"IDEA Health & Fitness Association the world's leading membership organization of health and fitness professionals with nearly 20,000 members in more than 80 countries, highlights Dave Parise of Results Plus and Fit-Pro's Personal Training School in Hamden, CT. For the past 24 years, Dave Parise has mixed attention to detail with an obsessive focus on nurturing and pampering to keep his business fresh and his clients motivated. On the cutting edge, and out-of-the-box attitude gave Dave Parise a spot light in the winner's circle! Dave Parise has been voted one of the counties premier personal trainers by numerous publications."Douglas S. Brooks, MS, Exercise Physiologist,Moves International Fitness:"Dave Parise is an accomplished teacher and an outstanding educator. His creative and leading edge training methodologies greatly influence how professionals teach and coach their clients/athletes. Dave is on the front edge of the functional training frontier and truly knows how to bridge this new information into practical, useable application. Dave continues to build on his twenty-two years of training and education. His body of work represents a major contribution to the fitness industry!"Sandy Todd Webster, Editor in Chief, IDEA Publications:"Dave Parise of Fit-Pro's Personal Training School and Results Plus has been an IDEA Health & Fitness Association member for over 24 years. He has assisted us as an editorial resource on many occasions and has always represented the industry at large in a very positive light. He has been generous with his time and has done many good things for his community and for the industry in general. I recommend him as an educator, and a provider."Cris Poirier, General Manager, Perform Better:"As General Manager of Perform Better Functional Training equipment, I cannot express how happy I am with the knowledge that Fit-Pro's Personal Training School has to offer. Dave Parise is a "top notch educator." One thing that stands out the most to employers, fitness directors, and certified trainers is Fit-Pro's ability to help the trainer increase revenue streams by motivating the staff. This increase benefits the trainer as well as the club. Dave has taken common perception to a new level of functional fitness. I recommend his course to anyone who no longer want to be a common trainer. Get ready for an eye opening experience!"Fraser Quelch, Director of Training & Development, Fitness Anywhere, Inc.:"Dave Parise from Results Plus and Fit-Pro's Academy has been an avid supporter of our company, Fitness Anywhere and our TRX Suspension Training program for some time. Recently, I had the opportunity to work with Dave at a major conference in New York City. Dave volunteered to assist me with a number of my presentations at the ECA Fitness convention. I was highly impressed by his ability to be thrown into a series of unfamiliar sessions and provide outstanding education with minimal preparation. I feel that Dave is an outstanding teacher and educator with a profound knowledge of human function. I would recommend anyone who wanted to excel in the personal training industry to work closely with Dave and tap into his wealth of knowledge."I await your call, and or confirmation... if you send back this form filled out that indicates you are on board! I will contact you to ask additional questions for a report of findings. The report will provide me with an exercise readiness plan- Video implementation.Dave Parise CPT FPTA MES#daveparise #fitnessfixer #fixmyfitnessclub

We are bombarded with so many different nutrition messages from diet publishers, supplement manufacturers, and television that it makes it difficult to sort out the facts from fiction. Everyone has a gimmick. Most diet books promote a specific food or food groups that will magically make you lose weight. The truth of the matter is we all need to eat a well balanced diet. A well balanced diet will help provide you with the proper amount of vitamins, minerals, fiber, and calories. You will receive a personalized supplement recommendation based. on your specific needs and dietary approach. Supplements help guarantee that you get the proper levels of vitamins and minerals. Our current farming technologies have left our food sources nutrient poor so we must rely on alternative sources.Choosing a multi vitamin that is healthy can be an overwhelming process. Here are some helpful tips on choosing a supplement: Look for the seal of approval from the American pharmaceutical company. You do not want to purchase any supplement that does not display the GMP certification on the label from the APA. Right now no government agency, not even the FDA, regulates the supplement industry. Supplement manufacturers can put what ever they want in their supplements as long as it is not an illegal drug. As your #Fitnessfixer and counselor I will make recommendations for supplements that are appropriate for your eating plan. Your multi-vitamin must contain mineral chelates for absorption. If the minerals are not chelated - do not take this product, as minerals are not water-soluble. Any herbal preparations you are taking must be standardized.Fitness Club Key Fundamentals There are some key fundamentals to basic nutrition that most of us may not know and understanding them will make our food choices and weight management efforts a whole lot easier. You may find that you know some of these concepts, however you are likely to find some surprising (and useful) new facts.All the foods we eat are made up of various combinations of the six basic nutrients: Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Water. Most foods have some of all the nutrients, just in different percentages. Let's briefly review all six.CarbohydratesCarbohydrates (carbs) are a primary source of energy for the cells in your body. The carbohydrate family includes both complex carbohydrates (starch) and simple sugars (fructose and glucose). The body converts all the carbs we eat into glucose, which the cells then use to make energy. The body doesn't store very much glucose so it's important to eat an adequate amount of carbs everyday to replace what's used up making energy - the more active you are, the more carbs you will need.It is important to remember two facts regarding carbs and glucose production: Your body can only use a certain amount of glucose at a time. If your blood sugar level is too high, the body will start a process releasing insulin as a regulator whereby some of the excess glucose will be changed into fat and stored within a fat cell. A rapid rise in blood sugar will cause too much insulin to be released, resulting in a temporarily low blood sugar level. The brain, sensing this, will begin a craving for more sugar.Complex carbs are kind of a time-release pill. When you eat a complex carb, the glucose (sugar) doesn't enter the blood stream all at once. Instead, they are digested and used over a longer period of time therefore stabilizing the body's blood sugar level.Remember this fact: Carbohydrates are the fuel to which fat is burned - without carbohydrates you will not burn fat.FatsFats, like carbs, come in two varieties, saturated and unsaturated. And also like carbs, the primary purpose of fat is energy production.Animal foods in general, provide fats which are mostly saturated. Surprisingly, so do tropical oils like coconut and palm. Fish and vegetable oils provide mostly unsaturated fats. Research tells us that we should minimize the amount of saturated fats we consume. That is why skim or 1% milk, low fat cheeses and yogurt are healthier choices than whole milk products. Likewise, cooking with oils - olive, sesame, safflower, canola - are healthier than butter or shortening made from animal fat.It is important to remember that most of the fat you consume should be unsaturated, but both types of fat have exactly the same amount of calories and both are important for proper nutrition.Protein Protein provides the body with amino acids, which are essential for all of our body's functions. Proteins provide structure for cells and tissues and are necessary for muscle repair and growth. They are also used to transport vital elements in the bloodstream and to make up many hormones - like insulin. Proteins in our diet help slow down the absorption of carbohydrates and actually stimulate the release of glucagon, which is the opposite of insulin. All of the negative metabolic changes that occur with elevated blood levels of insulin are actually reversed by glucagon. We then need to consume Protein for proper nutrition, we simply need to choose good protein sources. Vegetable and lean meat are the best sources followed by general animal/dairy products. You need to know however, that most meat and dairy products contain complete proteins while most fruit and vegetables are incomplete protein foods.The most important point to remember is that it is critical to maintain a sufficient amount of complete proteins representing the essential amino acids the body requires for a balanced metabolism and to aid in the development / repair of all body tissues. Therefore you need to incorporate some proteinProtein aids the density of skeletal muscle tissue. As you loose body fat, your goal is a harder body. This will only happen with proper amounts of protein in your diet. Don't be skinny fat!Vitamins & Minerals Vitamins and minerals are essential for the proper functioning of our bodies numerous systems. They are necessary for cellular growth, cellular metabolism, cellular reproduction and digestion. With a few exceptions, the body can't make vitamins; therefore they must be supplied by foods or food supplements. During periods of calorie reduction to achieve a loss of body fat,Vitamin supplementation is essential to prevent vitamin deficiencies.Minerals act as catalysts for many biological reactions in the body such as muscular contraction, digestion, hormone development and cellular metabolism of nutrients from foods. Minerals help maintain the bodies water balance and immune system. Minerals are divided into two groups: macro-minerals and trace minerals. Macro-minerals are measured in milligrams. Trace minerals are measured in micrograms. Minerals work in combination with vitamins. A deficiency of just one vitamin or mineral will minimize the functions of them all. WaterWater is a nutrient? Yes! and an incredibly important one. Twenty-four hours a day - walking, sleeping, and exercising - your body is loosing water in its attempt to regulate your internal temperature. Therefore you need to drink a lot of water even if you just sit around all day. You need to really increase your water intake when you start becoming more active. On average, an individual should drink approximately 96 ounces of water per day and consumed throughout the day as it allows more of the water to go from the bloodstream into the cells, where it is needed - and not so much into your bladder, where it is not. Consuming an adequate amount of water will benefit the body in the following ways: Endocrine gland function improves Fluid retention is alleviated Liver functions improve, increasing the percentage of fat used for energy purposes Natural thirst returns Metabolic functions improveIn conclusion, it is important to remember that adequate water consumption is essential for the conversion of fat to energy. Additionally, the alleviation of water retention is possible through an increase in water intake. An adequate supply of water also helps rid the body of metabolic toxins and waste, therefore improving energy levels, increasing metabolic efficiency and maintaining normal bowel function.Hey Fix my fitness club members Did you know that a body looses a quart of water daily just breathing? Yes!!! That is why you can see your breath in cold weather. So drink up! The more you drink the thinner you'll be.There you have it, Basic Nutrition... That wasn't so bad, was it? Carbohydrates, Fats, Proteins, Vitamins, Minerals and Water. But what about calories? How does stabilizing blood sugar help in maintaining a proper diet?We will just have to wait to find out! I am writing that now!! My fingers are poking away!Dave Parise #Fitnessfixer #daveparise

Dave Parise's & #Fixmyfitnessclub.com tips based on science (not marketing) - Fat burning requires 28-35 mini meals per week #I am your #FitnessFixer Your best partner for exercise is proper nutrition.2. The worst partner would be medical weight loss liquid diets (muscle loss, water loss, lowers metabolism, decrease in using fat as a fuel, fat regained once back to "normal" solid foods).3. Break-the-fast. Always have breakfast. It jumpstart's your fat burning engines (most important meal of the day!)4. Drink my fat burning hydration formula- .55x current scale weight= the amount of spring/filtered water you need per day in ounces. The more you drink the more "retained" you lose, and the tighter the skin. AVOID all soft drinks and juices.5. Insulin is not your friend when you can't control it. Regulate fat storage by never skipping meals. You must "graze" every 2.5 to 3 hours. The key is to keep blood sugar level stable between 80mg/dl and 120mg/dl. When you skip you increase fat storing enzymes!6. Stop eating all white refined foods like bread, bagels, rice, sugar, cookies, cakes, candy, ice cream, crackers, chips, white flour, processed and fried foods, these foods are negative nutrients and aid to a poor body composition ( soft bloated appearance) eat soft and you will be soft!7. Increase protein. Have protein at breakfast, lunch, and dinner. This will keep you in a positive nitrogen balance which is responsible for the texture of your muscles (density / hardness) you may know this as "toned". Proteins are the building blocks of muscle tissue.8. Back to grazing. Remember those in between fat burning mini meals. Just enough to help blood sugar regulate, get out of starvation mode (body slows fat burning abilities when you skip meals) Remember if your never hungry chances are your metabolism is sluggish.9. Make sure the largest meal of the day is not dinner. The reason for this is because you have starved yourself all day! To eat right is all about thinking, planning, preparing, not grabbing! Pass on the office snacks.10. A great nights rest will make all the difference in the way your body reacts to exercise and healthy eating. The average should be seven hours to be a muscle building fat burning machine! Dave Parise #Fitnessfixer #Daveparise #eatgreatineight

Bio: Dave Parise C.P.T. F.P.T.A. M.E.S. Founder of Results Plus Personal Training Center opened in 1986 www.resultsplus.comFounder of Fit Pros Personal Training / Fit-Pro Academy. www.fitprospersonaltrainingschool.comLaunched www.fixmyfitnessclub.com - the How to's and Why not's of exercise, with meal prepping in the kitchen with the "Eat Great N 8" program.Over the past thirty years I have had the opportunity to study, apply, and teach exercise science, with a heavy concentration on biomechanics, and safety standards. I have built my reputation thru my analysis of exercise and movement, as well the equipment used in physical training, developing tools and methods to assure optimal safe forces into the bodies of clients, and athletes. I take pride in being a fitness professional who is up to date and with changing philosophies and my strong attention to detail has helped numerous clients, athletes, and organizations achieve there fitness goals. -Inducted in to the National Fitness Hall of Fame 2012 Top 20 list-One of the Top 100 personal trainers in America 2012-Selected as one of the most influential personal trainers of all time 2012-Featured in Golf Digest- 2000 / 2001-Front cover- feature story-Selected as one of the Top 15 industry leaders from the US and Canada by the Association of Fitness Professionals / IDEA-Published in or featured in articles: The Huffington Post, The New York Times, Golf Digest, Connecticut Magazine, Status Connecticut, World Traveler, Men's Fitness, Men's Health, IDEA Personal Trainer magazine, Blogger Huff Post.-Spotlighted onWTNH-TV News 8 - Fitness Fridays- with Dave PariseFox Networks' "Dave Parise's Corporate Health Tip of the week"Wake up your Workout with Dave Parise WTNH-Wrote "Certified vs Qualified" and "Anatomical Profitability" The art of prospecting" for Fitness Professionals.-Completed numerous advanced level certifications includingNational Academy of Sports Medicine - American Council of Exercise,Certified Strength and Conditioning Coach, Fit-Pros Academy, Resistance Training School Level 1 and 2 - National Education Provider License #540What Industry Professionals Are Saying about Dave Parise CPT FPTA MESRichard Diana, M.D.,Connecticut Orthopedic Specialists:Training for athletic performance has evolved considerably over the last 1/2 century. As a former NFLer (Miami Dolphins 1982-3) who lived through the archaic high-risk years of "benching and squatting" and as a present day sports medicine orthopedic surgeon, I know the toll inappropriate training can have on the human body. Fast forward to 2012 and cutting edge athletic training is radically different from the past. Training techniques are intimately coupled to risk benefit analysis in order to help athletes get strong, fast and stay safe.A well-conditioned, buffed athlete on the verge of injury is exactly what we are trying to avoid. And this is the perfect segue for me to introduce Dave Parise, an experienced strength and conditioning trainer who I have known professionally for over 20 years. Dave is the antithesis to the "bench, clean and squat" trainers of the years past. He is meticulous in his attention to training techniques and a staunch believer in applying risk benefit analysis to the goals of individual athletes. Maintaining flexibility, while improving ballistic strength and reaction time is his forte. And he does this while keeping athletes free from training related injuries.I have trained with Dave on many occasions. I have also seen his expertise work with athletes rehabilitating from orthopedic surgery. Dave is one of those unique trainers who believes in efficient, safe training and has the science background to use state of the art techniques to back up his recommendations. Dave would be my #1 choice to bring a team to the optimal level of human performance without the imbalances we see in today's athletes. I believe Dave's expertise and people skills would work well for professional teams, and athletes.Peter and Kathie Davis, Co-Founders,IDEA Health & Fitness Association:"IDEA Health & Fitness Association the world's leading membership organization of health and fitness professionals with nearly 20,000 members in more than 80 countries, highlights Dave Parise of Results Plus and Fit-Pro's Personal Training School in Hamden, CT. For the past 28 years, Dave Parise has mixed attention to detail with an obsessive focus on nurturing and pampering to keep his business fresh and his clients motivated. On the cutting edge, and out-of-the-box attitude gave Dave Parise a spot light in the winner's circle! Dave Parise has been voted one of the counties premier personal trainers by numerous publications." Sandy Todd Webster, Editor in Chief, IDEA Publications:"Dave Parise of Fit-Pro's Personal Training School and Results Plus has been an IDEA Health & Fitness Association member for over 28 years. He has assisted us as an editorial resource on many occasions and has always represented the industry at large in a very positive light. He has been generous with his time and has done many good things for his community and for the industry in general. I recommend him as an educator, and a provider."Steve Cotter, Director,International Kettle bell and Fitness Federation (IKFF):"I am pleased to endorse Dave Parise for his Kettle bell and Personal Training course at Fit-Pro's Personal Training Academy (FPTA). Dave is a highly qualified CKT who brings a great deal of practical expertise to the art of teaching kettle bells and physical training. He will show you exactly what you need to do, and will make sure that you are doing it exactly right. For 25 years, Dave Parise has been on the cutting edge, experienced, and is truly in the forefront of the competition!"Douglas S. Brooks, MS, Exercise Physiologist,Moves International Fitness:"Dave Parise is an accomplished teacher and an outstanding educator. His creative and leading edge training methodologies greatly influence how professionals teach and coach their clients/athletes. Dave is on the front edge of the functional training frontier and truly knows how to bridge this new information into practical, useable application. Dave continues to build on his twenty-two years of training and education. His body of work represents a major contribution to the fitness industry!"Chris Poirier, General Manager, and Perform Better:"As General Manager of Perform Better Functional Training equipment, I cannot express how happy I am with the knowledge that Fit-Pro's Personal Training School has to offer. Dave Parise is a "top notch educator." One thing that stands out the most to employers, fitness directors, and certified trainers is Fit-Pro's ability to help the trainer increase revenue streams by motivating the staff. This increase benefits the trainer as well as the club. Dave has taken common perception to a new level of functional fitness. I recommend his course to anyone who no longer wants to be a common trainer. Get ready for an eye opening experience!"Fraser Quelch, Director of Training & Development, Fitness Anywhere, TRX Inc.:"Dave Parise from Results Plus and Fit-Pro's Academy has been an avid supporter of our company, Fitness Anywhere and our TRX Suspension Training program for some time. Recently, I had the opportunity to work with Dave at a major conference in New York City. Dave volunteered to assist me with a number of my presentations at the ECA Fitness convention. I was highly impressed by his ability to be thrown into a series of unfamiliar sessions and provide outstanding education with minimal preparation. I feel that Dave is an outstanding teacher and educator with a profound knowledge of human function. I would recommend anyone who wanted to excel in the personal training industry to work closely with Dave and tap into his wealth of knowledge."What Students Are Saying about Dave Parise CPT MES FPTAMark Konopka:"I most definitely have learned a vast amount of application, more so than any other weekend seminar!"Greg Murphy:"Based on the way the body works under resistance, I now know how to create exercises. I walked away really thinking."Linda Frost:"Positively more knowledge about personal training, and joint function than any other course I attended. I now feel more empowered to train my clients, intuitively rather than memorizing an exercise pattern."Mark Baselice:"More hands on, and that's why I am a trainer to learn application. I was floored with biomechanics, load lines, opposition, and different movement patterns."Jimmy Cox:"More informative, the most hands on course I ever taken. I now have a more functional thinking process."Michelle M. Coppola:"I realized a certification is not as important as really knowing how to train. I have three certifications, however, I never was taught hands on. The knowledge I gained from Fit-Pro's Academy brought me to a new level."Matt Moeckel:"I'm one of the trainers at Latitude Sports Club. I was going to be attending this past weekend's FitPro seminar. I must say that I was greatly impressed with what I learned in 8 short hours!Now, I have a good deal of formal education in the fitness field; more so than any of the trainers I've come across. But in all honesty, the seminar that Dave Parise conducted earlier this year was much more useful than any class I've taken. I don't know how exactly to explain it, but that seminar felt almost like a keystone that put everything that I've already learned together. Since then, I have completely changed my training style, I've witnessed great results from all of my clients, I have retained every single one of my clients since, and I've actually on several occasions had people come up to me and ask for training. It's been over a month since I've really been prospecting on the floor or making cold calls, and without Dave's system I would be always looking for a new client!Thank you Dave PariseYours in Fitness,Matt Moeckel, Quailified by FitPro AcademyLatitude Sports Club, SalisburyBy His Excellency Dannel P. Malloy, Governor:An Official Statement- On behalf of the State of Connecticut, I, Dannel P. Malloy, Governor, take great pleasure in recognizing Dave Parise for his induction into The National Fitness Hall of Fame as Top 20 personal trainers in America. For more than three decades, he has been inspiring and motivating people to get fit and stay healthy. The insight and knowledge combined with Dave's efforts have improved the lives of countless worldwide. I congratulate him on being inducted into The National Fitness Hall of Fame. Therefore, I, Dannel P. Malloy, Governor of the State of Connecticut, do hereby convey honor and recognize upon Dave Parise in the State of Connecticut.Dannel P. Malloy Governor Dave Parise CPT FPTA MES#fixmyfitnessclub.comE-mail daveparise@resultsplus.comCell- 203-675-5575www.fixmyfitnessclub.com

Let's say you go on a no carbohydrate diet. Or better yet- you try some 21 day diet, or a liquid diet. You first lower your calories, and continue to workout. You are now in a caloric deficit right? That means you are burning, more than you are eating...OR you are eating less, so you have not mush to burn. Lets say you are taking in less than 1200 Kcals as a female, and 1500 Kcals or less as a male. Did you know that is what we call a Burn rate. The body must have those numbers 1200 (F) 1500 (M) just to survive. The entire metabolic processes responsible for beating of the heart, brain fuel, and the entire respiratory system. You now have lost 5-6 lbs your first week. 3-5 your second, and 3 your third, 2 lbs your fourth week, and BAM! Plagued with a plateau...now what do you do? A post on social media Facebook, Twitter, Instagram, Yea that will work. After the subjective opinions of what worked for someone else, you decide to lower your calories more. Now you feel lethargic, and want to put your boss in a headlock! Screw this give me a muffin, or a piece of pizza! YUMMY addiction and a spiral of events that make you gain all the weight back in half the time it took to lose it! WELCOME to YO-YO dieting.Let's embark on the geek talk-Fat removal for storage and fat removal for use, are simultaneous and ongoing, but research suggests that, once stimulated, the LPL enzyme (LipoProtein Lipase) does not quickly revert back to a normal state. As a result, people who have been yo-yo dieting for years lose weight with greater and greater difficulty and gain it with greater ease. As your #FitnessFixer at fix my fitness club it is vital for you to discuss with me your diet history so that you can identify if in fact you are the yo-yo dieter. The yo-yo dieter must understand that for him/her fat loss, at least initially, will take time, more time than it would someone in the same shape but with no history of yo-yo dieting. Before he/she can lose fat efficiently, he/she must first reverse the LPL stimulation effected by his yo-yo dieting. (could take 3-4 months)So think about this as you are looking for the "new diet" lolNEW DIET PLEASE! Its like saying you're looking for an exercise that cuts (defines) the muscle...all muscles are striated, there just covered in a layer of laziness! (and late night snack attacks) wash board abs? yea right...covered by a layer of cloths!!I tell the truth so you have less to deal with!Decide what you want...I can do an eating pattern for you that wont make you starve, or deprive yourself. I can do a workout video for you simple safe, and optimal. Do you want me to help you? 1- if your only watching the Why-Nots...you only know what you know. If you are willing to reach the next level call me, or at least don't wait for lightning to strike, join the club! Fixmyfitnessclub.com #fitnessfixer #davepariseDAVE PARISE CPT FPTA MES

If you're looking for dysfunction and pain in the shoulder region, you can find it with an over head press. This is due to the externally rotated position. I did not say not to do them; I said there is a huge risk! I promise you great shoulders were not achieved with overhead presses. The most common exercises that lead to Shoulder Impingement Syndrome (SIS) are; military press, seated straight bar or dumbbells, and of course the upright row. I will not talk about behind the neck presses, they are just dysfunctional. Shoulder presses generally train the anterior shoulder girdle muscles (Front delts) a professional trainer asks, what is the goal? Some other exercises that have also have lead to impingement can be corrected if the proper path and range of motion are changed. These would be the flat barbell bench press, and lateral raise from the side with dumbbells. Now the tech talk: Impingement syndrome is defined as a compromise of the space between the head of the humerus and the acromial arch. In simple terms: the top of your upper arm bone is too high and close to your acromion (part of the shoulder blade-scapula) and your clavicle (collarbone). This decrease in space can come from either a structural problem (usually bone) or a functional problem (usually muscular). Since a structural problem would likely show up as soon as someone begins lifting weights, we'll focus on functional causes of impingement. This is most likely the culprit in the gym. When you raise your arm, a complex chain of events takes place. A group of muscles called scapular stabilizers (serratus, trapezius, levator scapulae, rhomboids, and teres major) function in a very precise manner to ensure that the scapula is in the right place at the right time. At the same time, the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) finely coordinate the movement of the humerus to ensure proper alignment in relation to the scapula. If these muscles do not coordinate this movement perfectly, the head of the humerus is likely to rise up and forward and bump into the bottom of the acromion. To feel the top of your acromion, slide your fingers from the middle of your collarbone outward toward your deltoid. Just before getting to your deltoid you will feel the top of your acromion sticking up a bit. When this impingement occurs, the supraspinatus muscle and tendon, as well as the subacromial bursa, are trapped between the humerus and the acromion. When two soft structures are trapped between two bony structures, you can guess who loses. This results in swelling and tenderness of this bursa (bursitis) and the supraspinatus muscle and tendon (tendonitis). If you need more to make your self-diagnosis, try this orthopedic test. Raise your arm in front of you to an overhead position while keeping your pinky up and thumb down. If that movement hurts or is impossible due to pain, then you likely have some degree of shoulder impingement. Some think it is macho to just train through pain. That again is based on sensation and someone's own perception of how an exercise feels. Please as a certified professional on the latter to qualified always remember there are many ways to train the anterior shoulder girdle muscles with greater benefits. Just to name a better way to perform the overhead press would be the following: This is for those whose goal is hypertrophy. (Muscle building) If it's for function (carry over to daily activities remember we don't put anything over our heads in a typical shoulder press position. We put things overhead in a scapular plane 30 degrees from abduction. We reach up on a diagonal; this is our bio-mechanical strong position. For the people who want the proper stimulus try this: On a slight incline 65 degrees, using dumbbells have your arms in a scapular plane. i.e. This environment will give you scapula anchoring for the goal of muscular hypertrophy. If you follow the elbows they are one to two inches outside your hips. Another way to figure out this position is to stand up and get in an anatomical position. Let your arms hang naturally along your sides- with palms up. Take your hands and slowly bend the elbow simulating a bicep curl stop at top range and turn your hands facing towards each other.This is the position will stimulate like a volume knob the anterior shoulder girdle muscles. This will also decrease the risk of SIS by 40%! Seated is far superior then standing for the goal of muscle building. However if you stand there will be core and functional value and less stimulus in the shoulder region. The reason for this is that there are more internal forces. The load has to start in the hands and travel to the feet, and then back up the chain. This is simply called 'enter-exit" principles. We choose the environment and exercise based on the goal. We choose all movements and positions based on the engineering of the body. It all comes down to goal needs, and levels of control. I find it amazing that program like The beast, P90X, the daily burn, and other on line workout program show the over head press to anyone and everyone! Remember I didn't say don't do the overhead shoulder press, I just don't want yo to do it in an externally rotated position. Dave Parise CPT FPTA MES #finessfixer #daveparise #eatgreatin8 Are you watching the workouts in our How to section? What do you think about the meal plans in our cooking section?

Training Tip & Eating Plan #1For Fix my Fitness club members who train 5-6 days per week.Continue strength training 5-6 days per week, implanting each body part / region 2x per week, without sacrificing the form. This means if you train back on a Monday, you will train it again on a Thursday. I want you to focus on circuit training as much as possible to avoid any lag time between sets. Please do my fillers as you saw in my past videos right here on Fix My Fitness Club. Post workout, have a protein shake of your choice with coconut water. This means as you are walking out the gym- you have a blender bottle with 2- scoops- 1- packet of protein. I would like you to add the coconut water to the blender bottle and shake 30 times. Drink! If possible, take a BCAA supplements, or L- Glutamine as directed on bottle to aid in recovery. L-Glutamine is the most common amino acid found in your muscle. Over 60% of your muscle skeletal is Glutamine. Proper nitrogen balance is essential for maintaining as well as repairing muscle after an intense workout. Call it volumizing or anti-catabolism, as it supports new muscle growth. If you're trying to trim down in the summer, L-Glutamine is essential for losing body fat, while saving the muscle you currently have on your body.Now you back at the office or home? -Eat a meal within an hour or so after this.Cardio:Your primary source of cardio should be first thing in the morning on an empty stomach. Shoot for a SUPER LIGHT JOG! Or an I'm in a hurry "urgency walk" Or if you have the time something of medium intensity for about 40 minutes. Coffee before hand is fine, but no food or shakes.Diet:Here's where it all comes into play. This decides whether or not you really want this.I design full body home or Gym based workouts- 25 minutes to 1.5 hours. You can retain these is fix my fitness club store. This is more personal so you need to email me, and I will call you. However here is a sample specific to goal needs and objectives for a general "I want to be health and fit. as I lose some body fat.Meal 1: ½ to 1 cup or gluten free "red mill brand" oatmeal (unflavored quick oats) with scoop vanilla protein powder. You can add cinnamon, and ground fax powder optional.Meal 2: Large Apple or hard to peel greenish bananaMeal 3: ¾ cup of brown rice, seasoned with all spice, or and salt free seasoning. Paired with grilled chicken breast or turkey tenderloins 4 ounces female- 6-ounces male.Meal 4: Handful raw almonds, (12) with a large cucumber optionalMeal 5: Chicken breast 4-6 ounces (see above male female) or Turkey tenderloins (or turkey burger), or lean flank steak or 4-6- ounce as above recommendation. Have a large portion of green vegetables (no corn or peas)broccoli florets or roasted cauliflower Best bet is slightly streamed asparagus because it's a natural diuretic.Or choose a meal from eat great in eight in our cooking section.Very Important: Drink water... like it's going out of style. Better yet, like it's your job. Please drink no less than 90 ounces per day regardless of your goals, size, etc...I hope this helps #Fitnessfixer #Daveparise cooking tips meal plansDave Parise 203-675-5575

#Daveparise #fatloss #spotreduce "If you eat this way you'll lose abdominal fat first." Nonsense. sprint and you will lose more visceral fat...nonsense!! There is no food, no exercise, and no herb that will cause your body to remove fat in one place versus another. If you want to reduce body fat, you need to be in a calorie deficit. (no less than 1500 male-1200 female) In time, your body will start converting fat into useable energy, and by doing so, fat stores will begin to vanish across your body. But they won't just magically disappear from one particular place. First your body will remove fat from your face and extremities, such as your arms and legs, then it will remove fat from your upper torso, your chest, upper thighs and buttocks, and lastly it will use the fat stored in your abdomen. There is no way that I'm aware of to alter this fat reduction pattern used by the human body. This means if you are really serious about reducing body fat and you want to get rid of that abdominal fat, you're going to have to take a whole-body approach. You're going to have to get used to the idea that abdominal fat is probably going to be the last fat to go. It's the truth!!For women, this means the last place you're likely to lose the fat is on the hips and buttocks. This is something you may have already observed if you've ever tried to lose body fat, or if you've made some progress but couldn't seem to get rid of that last bit of so called "stubborn" body fat. I agree, it can be extremely difficult to get rid of the last 10 lbs of extra fat, and especially so if you consume any of the popular foods and beverages in the standard American diet. I've also found from experience that it's virtually impossible to lose body fat if you don't engage in a weight training program.....cardio alone will not "cut-it". .(skinny fat) By engaging in strength training, you will end up burning fat for hours and even days after your exercise session. Growth hormone? HGH supplements or DHEA? those can help with the reduction of body but you're never going to have total success with fat loss unless you also engage in regular physical exercise and pursue a healthy diet.When it comes to abdominal fat, remember, there's no way to eliminate, burn, lose body fat in the belly area itself. In other words, there are no fast-fat loss shortcuts. So if you want to get rid of body fat, do it the right way: through diet and exercise, and not through cosmetic surgery or gimmicks that claim to eliminate fat from one specific area of your body. Fat loss takes real work, and even though there are some helpful appetite control tools available right now there are no magic pills that will do the work for you. It comes down to this? When was your last glass of water? How long has it been since your last meal? Did you workout today? Let's start with that...Dave Parise #fitnessfixer #spotreduce #cooking #fixmyfitnessclub #mealplans

Although you are regularly bombarded exercises claiming to tone and strengthen the abdominal muscles, many of these exercises are inadequate and ineffective. Some exercises may actually lead to lower back pain, and do little to strengthen the abdominals. The purpose of fixmyfitnessclub.com is to provide accurate, useful information and exercise guidelines for abdominal training. In addition, to debunk several myths and misconceptions about abdominal training.Let's begin!What about the standing side-to-side exercise?Many people think that side-to-side (lateral flexion) bending is a good exercise to shape the sides of the torso. This is not true because deeper spinal muscles can perform this exercise much more efficiently than the abdominal muscles. In fact, the quadratus lumborum muscle, which attaches from the crest of ilium to the transverse processes of the lumbar vertebrae and to the lowest rib, is actually a pure lateral flexor muscle. Anatomically, the quadratus lumborum is positioned so that it is more active than the external obliques during side bending. The soreness that many people associate with a firming of the oblique muscles is actually a result of overstretching these muscles and doing the movements too fast. It should be noted that doing this exercise with dumbbells or plates will actually build a blocky waist NOT REDUCE IT!Are standing rotation exercises just as ineffective?Yes, those movements are performed without resistance and oftentimes with great speed. This may create undesirable rotational stress and wear and tear on the spinal vertebrae. However, many health clubs now have new equipment which offer resistance to trunk rotation and flexion in the upright and supine positions. Individuals choosing to use this equipment should have a EXTREME caution as to the risk and benefit ratios, and adding a host of disproportional unnecessary resistance. (A waste of time)Some people would like to convince you that there is an ideal sequence for working the abdominals, i.e.,if you just buy their product. In actuality, research has demonstrated that your body is constantly learning how to adapt and respond to stimuli. If you were to present the same stimulus, i.e., the abdominal sequence, you would readily adapt to this routine so that it would eventually become ineffective in terms of shaping your midsection. The key word to remember for all resistance training is "variety." You can add interest, creativity and challenge to your abdominal training program by varying the amount and type of each of the following:• exercises• repetitions and sets• sequence• number of exercises• resistance• position of exercise• tempo of exercise• type of contractionFixmyfitnessclub.com will show effective abdominal training that emphasizes proper body position and movement proficiency. Greater results will be attained with a focus on technique, and when we do the exercises slowly, with control. How many times have you taught, gone to a class, or worked out at home using some high energy music, and then tried to adapt the abdominal workout tempo to the beat of the music? Focus more on the abdominal movement, trying to accentuate each contraction. In other words, "make every repetition count."Can you work the upper and lower abdominals independently? When performing some abdominal exercises, it often feels like the muscle is divided into an upper and lower section. Although the abdominal muscles have intersegmental nerve stimulation, you are not able to contract one section independent of the other.How about those hanging leg raises...or leg raises in general?The 'villains' of abdominal training are the hip flexors, which bring the legs and trunk toward each other. Muscles that flex the hip include the psoas major, illiacus, rectus femoris, pectineus and sartorius. Full sit-ups involve the hip flexors, which may cause the lower back to arch and unwanted back pain, and shut off the contraction of the abs. Leg-raising exercises in a supine position challenge the hip flexors with limited involvement of the abdominals. Frequently, there is a muscle imbalance between the weaker abdominals and the stronger hip flexors in trunk flexing movementsThe goal of abdominal training is to maximize the involvement of the abdominals, while minimizing the involvement of the hip flexors. (monkey moves)IF YOU READ THIS FAR...I SAVE THE BEST FOR LAST...ARE YOU SITTING DOWN- SMILING? :) SOON YOU WILL BE STANDING YELLING!!!If you do many abdominal exercises, will you lose additional body fat in the abdominal region?In a LARGE clinical study by researchers at the University of Massachusetts, it was conclusively shown that sit-up exercise training does not decrease the diameter of abdominal adipose cells, abdominal subcutaneous fat (skinfold thickness) or abdominal circumferenceTherefore, you cannot use ab exercises to selectively lose abdominal fat. You can change the texture (density-hardness) however cannot lose fat in that area by doing any kind of AB exercise. Instead, to reduce fat content at a given body site, your total body fat will have to be altered.I often have mentioned that fat is systemic. When you cut yourself shaving is it "chin blood"? or "leg blood"? NO- ITS BLOOD. I wish people would understand this and not watch infomercials!!!!SOME GREAT NEWS FOR THOSE YOU HAVE LOST THEIR VOICE...The more muscle you gain in the entire body, the stronger your fat burning engines. Fat is burned as a substrate by the little metabolic "Mighty Mito- pac men" these MITO-BURNING pac men will visit the muscle... depending on the which room they visit, aerobic or anaerobic living space...will determine the type of fuel they want to burn. So my suggestion would be to rearrange your "rooms-living space" make it more pleasing to the 'MITO-BURNING GUESTS". They like fat for starters, a little carbohydrates as a snack, and more fat for the entree.1- KEEP IT AEROBIC if you want to see your 4-pack,2-Keep training with weights, more cardio "everyday" and lose the gluten, wheat, soy, and processed foods if you want to see your 6-pack!DAVE PARISE CPT FPTA MES"I think I will ice fish today. How do I start? Melt the ice (fat) drop the line in the water (muscle) to get to the goal (6-pack of fish) Eat great in eight can start the journey.#Ab training #sixpackabs #dailyworkouts #cooking #mealpreparation

The World's Healthiest Foods are the Most Nutrient DenseThe World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. The World's Healthiest Foods are Whole FoodsThe World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet. With all this in mind... what has been the greatest challenge with is teaching, making time to prepare, and no matter how often or how much we explain, teach, and bang our heads on the wall...someone claim they are not getting results. For those who really want to make a difference I am going to offer "Eat great in eight" a simple and healthy ways to cook, prepare, and understand. Here's what we won't see...foods containing gluten, a protein found in wheat, rye, barley and some other grains. Why? the body's immune system responds to gluten by damaging the lining of the small intestine. Most of the nutrients in food are absorbed through the small intestine. Damage to the small intestine means nutrients cannot be fully used by the body. This can lead to nutrient deficiencies.Diagnosis Gas Diarrhea Stomach pain Fatigue Joint pain An itchy skin rash called dermatitis herpetiformis There are plenty of foods that are naturally gluten-free, including fruits, vegetables, beef, poultry, fish, nuts, eggs and more. A growing number of foods are being developed by manufacturers to answer consumers' increasing interest in gluten-free products. This is because the body is absorbing more nutrients and calories from food.You may find my meals out of the ordinary, it's what I have done for many years. I have always said "we were not born with a required taste for anything" it's a learned, and acquired thing! EAT TO LIVE? OR LIVE TO EAT?DAVE PARISE CPT MES FPTA

Look at the picture featured to the left of this Blog. Do you see its all one muscle? Its like thinking there a upper and lower bicep...funny right? When performing some abdominal exercises, it often feels like the muscle is divided into an upper and lower section. Although the abdominal muscles have inter-segment nerve stimulation, you are not able to contract one section independent of the other. However, when you stabilize the hips and only lift the trunk, there is relatively more muscle shortening in the upper abdominal region which leads to greater muscle involvement in that region. (still not upper lower) In addition, the internal obliques are more involved in this torso lifting action...Conversely, when you perform reverse crunches (lifting the pelvis off the floor), there is more shortening in the lower region, challenging the lower abs relatively more than the upper abs as well as more involvement of the external obliques. HOWEVER THE UPPER DON'T SHUT OFF AND TAKE A COFFEE BREAK. They take on the first phase of shortening, as the entire muscle contracts. There are no upper and lower Abs...there are no exercises for lower abs, do not ask "then what do I do for lower abs? We train the region properly as I explained in my video posts, we lose the marketing hype that plays on your emotions. We all have a six pack or a wash board. The wash board is all covered with the laundry! That is all you can do...now if you want them to show...different dissertation. We start that conversation in your kitchen...or your head. Dave Parise CPT FPTA MES

When people talk about resistance exercising they say, "Oh, no, no, no, look at that guy... look at that girl, look at how they look. That's the evidence." Just because someone looks fit and healthy does not make what they are doing evidence. Again, that is NOT the evidence. It is very short-sighted. The way someone looks has nothing to do with the safety or effectiveness of an exercise. It has to do with their overall environment (i.e. choices). With that being said, a person's physique is not the best indicator of whether an exercise is effective, ineffective, or even potentially unsafe.One of the reasons you are reading this book is to take a look at things from a different perspective. I understand you may have a tough time digesting what I am about to say. I know I did for a long time. Think about it, where do we all learn how to work out? Most people learn in the gym - even if someone says, "no, no, no, I learned in school," Let me ask you this, where did your teacher learn how to work out? THE GYM! That is where we all learn, in the gym. We all learn the same things in the same place. All the supported material is the same, monthly workout magazines, people's opinions, the rent a buddy trainers... It is very, very difficult, and I will write about an exercise, and I know someone's feelings will get hurt. "Why", one may ask me, because that is the only thing that keeps some of these exercises alive, an emotional attachment. It is crazy to think, but people are married to some of these exercises. I know if I talk about the exercises you really love, I will be presenting facts, and I do not care if I hurt your feelings. Why? We all came from the same place, we all learned from the gym. It is not my fault that we were not taught the facts. That is my mission, to teach the facts and put the exercise in perspective. Yes, I may talk about an exercise you love and are emotionally attached to, so try not to lose your mind. Try to put it in perspective and not get angry with me. I really want to emphasize an open mind when i post, or write a book. Leave the emotional attachment to what you know at the front cover.I am sure you have seen, heard or experienced it yourself in the gym "Yeah, I hurt, but you know, it's a good kind of hurt." That is exactly how many people determine whether an exercise is good or bad, effective, ineffective, etc. They based it on how they felt. You and I learned all some of these things. The "no pain, no gain" theory was prevalent. Yet, the "no pain, no gain" theory is very misleading. I will repeat that the "no pain, no gain" theory is very misleading. A person thinks that because they feel an exercise in a certain place, it must be the place that is working. I am sure you know what I am talking about. I know you have heard this, read this in many articles, or maybe said this yourself, many times. That could not be more misleading.Thinking an exercise is working based on how it feels, is what I call a sensation. A sensation is a learned thing. Sometimes what is in your head can either enhance a feeling you think you have, or it can get in the way of a feeling you maybe should be having. A sensation is not always the purest form, nor is it the most accurate form of indicating what is really happening in the body. So keep an open mind and respect the body and the way it functions...regardless of what the trainer says! Dave Parise CPT FPTA MESMore videos in the STORE! 

Lower abs? Really? Where's your lower bicep? How about Hip flexor group? YES!Do you remember straight leg lifts? Remember how they arched / stressed the low back? Remember how you felt the pull / burn in the front top part of your legs? The reason is because everyone started at end range. Why do you think people put their hands under the lower back while performing leg lifts? It is because the abdomen region is now working as a stabilizer to protect the lower back so it won't arch? What muscles are the prime movers in a leg lift? If you answered the hip flexor group, rectus femoris, psoas and iliacus you are correct. What no spot reduction, no lower abs? There are no lower abs in the human body- that is geography not anatomy. However you can research a gentlemen named Kendell who coined the term "lower abdomen region" which is different from training the upper and lower abdomen. Many articles can be found on Kendell's research such as "Pelvic Floor Stability and Trunk Muscle Co-activation". As far as the pictures below this is the norm. We need to understand the safe range, what activates, and how to correct poor exercise techniques. The pictures below develop great hip flexors, stresses the lumbar region (hence the hands under the back to protect) and we need to look at our legs and feet right? (Promoting forward head posture) I ask you... what's the goal? I bet he/she says stomach / lower abs.Here are the pictures of Ab exercises that engage other muscles that are not part of the goal of "spinal flexion" that's what the ABS do!  This one is a real joke!! I know you feel it... remember that's stress. We don't want muscular imbalances, and tight hip flexors when the goal was AB training. In regards to the straps, and chairs you climb up onto... holding your body weight with your lats, and shoulder girdle muscles to train ABS? Really? A qualified trainer would eliminate these and many others you will learn about in this course.Ab roller, leg lifts, sit-ups, hanging leg raises (straight leg or bent) Queens or Kings chair, Roman chair, Ab straps (hanging) Ab rocket... Another explanation would be; the legs are just extensions off our core a lever arm. When you throw them out and away from the pelvis, it creates a pull on the pelvis. Moreover the rectus abdominis acts like a stabilizer to maintain congruency with the entire lumbo pelvic hip complex. This is now a stress and strain on the lower back and pelvic area, and a host of microscopic tears being created. We all must understand how to decrease specific disproportionate forces that trickle through the system and create muscular stress, strain and imbalances.Think about the body's position while in a roman chair. This may also be called the king's, Queen's, or captain's chair. They now put a Bosu for your comfort! There is no difference between the bodies position as seen in the picture as to the position of lying leg lifts above. (On the floor) However the risk elevates higher in the chair. Question: Why would you load your entire body weight on your shoulder joints, to stress your low back, and train your hip flexors?Oh look the abs don't attach to the legs!!! So why do we hang like monkeys, or throw our legs out in front of us? Why do we climb up into the chair? These are all sensation based, high risk, objective opinions by the manufacture, and the gym goer.Let's embark on the facts: The Rectus a long flat superficial muscle (6 pack abs muscle) originates (starts) on the pubic symphysis and the pubic crest, and it inserts (finishes) on the xiphoid process of the sternum and the 5th-7th costal cartilages. Its actions are to compress the abdominal contents to stabilize the spine, and flex the spine (pull it forward like in crunches).The rectus, like the external oblique is a phasic muscle. This means its primary role is to move the spine, and its secondary role is to stabilize the spine. The rectus provides most of the strength for bending motions in the spine. The rectus is the muscle that gives you the 6 pack abs look. (However there are no blocks) The rectus has white tendenious intersections or inscriptions that divide the muscle into sections. Think of sitting bare butt in a strapped lawn chair. The abs only get there six pack look from the thickness of the fascial tissue. I have clients who have 5% body fat with no "6-pack" no blocks because of their predisposition to thinner connective fascial tissue. Since the rectus is only anchored to bone at its ends, it does not have great leverage without the tendinous intersections. I ask again... after knowing the attachments and the actions, how can hanging strap leg lifts concentrically and eccentrically contract the "6-pack". This is another form of perception, sensation, marketing, and the ability to "feel" tension in a region. Is it wrong? No... However is super high risk, creates a host of muscular imbalances over time, activates the lats, and demands stabilization from the gleno-humeral joint. What was the goal? I think to train the abs? We can think of more beneficial anatomically correct movements for the goal of spinal flexion. (Abs) Do we need to flex the spine to get definition/ripped/shredded? NO!GOD the truth hurts!

Fix my Fitness Club Fix my Fitness Club at times will showcase club members! Maren Reed asks a great question. This is our Blog section- please check out the How-to section to see all the workouts, and ways to transform your body without the hype, and the stress! You only know what you know. So go for the GOLD! Thanks for asking this!! This question should be posted on the message boards and forums in www.fixmyfitnessclub.com Also please put in your profile pic if you have not:) I believe everyone is always looking for the quick fix, magic pill to transform their current shape. The majority do not want to address the underlying concern of why they can't plan or eat regular, frequent, whole nutrient dense meals. That is why most ask the question -WHAT SHOULD I EAT? Did you ever notice no one asks "HOW SHOULD I EAT? Hence why it's a billion $$$ industry. Our bodies are very different, and should be addressed as such. Do you really think if your friend gets amazing results with the new fad diet plan you will too? If that was a fact there would be (1) one diet!! l know many of you read many studies on intermittent fasting, I have too. Did you ever do research on the person who did the research? What organization is spitting out this garbage? How much are they getting paid? I have followed these so called researchers and the majority are getting commissioned to write what they are told to write. Here's an analogy of how our industry works: I personally know the guy who invented the butt blaster machine in the mid 90's. All his studies conclusively showed how the glutes were involved with the path of motion. Years later the new studies came out and put them out of business- there was more force generated in the knee on the ground pad, then the butt itself! The Butt Blaster never went into hip extension concentrically to ever work the butt!! However you felt it- NO you felt the stress in your hips! Today most studies have concluded so convincingly regards to the dangers and false information regarding intermittent fasting. One in the American Journal of Clinical Nutrition found for women, alternate-day fasting could actually lower glucose tolerance and potentially crash your metabolism. Its short lived and the rebound effect is detrimental to future weight loss. Women in another study published in that same journal experienced some benefits when they ate just one meal a day, yet they also had significantly increased hunger, blood pressure, and total, LDL-, and HDL-cholesterol concentrations. Those and other problems coupled with most subjects gaining weight during alternate-day fasting led me to conclude that, far from being a safe anything! Ask your self this- are you going to follow this for the rest of your life? Is this addressing anything but laziness? These are five detrimental consequences of intermittent fasting: You will create or exacerbate eating disorders. People rarely discuss this, but at its most extreme, intermittent fasting binge-and-purge mentality could trigger or exacerbate bulimia and other eating disorders. The "anything goes" mentality some experts permit during the feeding state could lead someone to overeat, creating guilt, shame, and other problems that only become worse over time. For someone with emotional or psychological eating this will become a vicious cycle of disappointment, you don't see the long term negatives. You only read about how it worked for your friend via post on social media. Please do not think because they are shredded or ripped that its a cure all. Did you ever notice after a contest the competitor gains 10-22 lbs within three weeks post stage? I do believe it will work in its first several weeks along with eating only bananas. Fixmyfitnessclub Monkey performs perfect push-up after eating 10 bananas!You may always ask why it may work for others. I say "Does it work for others"? Yes short term as you rebound and get fattened up for round two! God knows TRUTH , you only know what you know- Thats why I am your #FitnessFixer at www.fixmyfitnessclub.com #DaveParise CPT FPTA MESHome - Fix My Fitness ClubDave Parise breaks down your favorite workouts, and fitness programs to show... FIXMYFITNESSCLUB.COM

 Research on Fat-Loss shows people who consume five meals a day are able to stay leaner than those who skip or only consume three. #DAVEPARISEFirst, when you go without eating for more than a few hours, your body shifts into a "starvation mode." That slows down your metabolic rate to conserve energy. That decreasing the activity of thyroid hormone, particularly the active form called T3. As a rule, the longer the period in between meals, the greater the decrease in T3 production.In addition, reduced meal frequency has a negative effect on insulin levels. This causes insulin spikes, which switches on various mechanisms that increase fat storage. The importance of frequent feedings is preservation of muscle. During periods of caloric restriction, the body catabolizes muscle tissue as energy. By increasing meal frequency, allows you to maintain more lean body mass and thereby keep metabolism elevated, and blood sugar levels stabilized. This is called positive nitrogen balance. We need this for tissue repair the body is in positive N balance, i.e. intake is greater than loss and there is an increase in the total body pool of protein. In fasting, Skipping meals, liquid diets, Shakes for regular meals, the loss is greater than the intake and the individual is in negative balance; there is a net loss of protein from the body. The body then becomes soft and catabolic (muscle loss).Oh no skinny fat! When we do not GRAZE eat every 2.5 -3 hours the blood sugar lowers and leads to a crash, where there is a tendency toward hypoglycemia (low blood sugar). Hunger pangs ensue and you invariably end up eating more than you otherwise would, often in the form of refined sweets. This sets up the vicious cycle of overeating and uncontrolled insulin secretions—a surefire path to unwanted weight gain. Compounding matters, the absence of food causes the stomach to secrete a hormone called ghrelin. Ghrelin is referred to as the "hunger hormone." It exerts its effects by slowing down fat utilization and increasing appetite. Without consistent food consumption, ghrelin levels remain elevated for extended periods of time, increasing the urge to eat. Frequent meals counteract these negative effects. Blood sugar is better regulated and, because there is an almost constant flow of food into the stomach, the hunger-inducing effects of ghrelin are suppressed, reducing the urge to binge out.The importance of frequent feedings is even more pronounced when you're trying to lose weight. The reason: preservation of muscle. During periods of caloric restriction, the body catabolizes muscle protein and converts it into glucose for use as an energy source. By increasing meal frequency, you halt the rate of muscle tissue breakdown. This allows you to maintain more lean body mass and thereby keep metabolism revving, burning, and elevated. To make the task of eating frequently a little less arduous, it is beneficial to prepare several meals in advance, store them in plastic containers, and reheat them in a microwave on an as-needed basis. This allows you to consolidate preparation, thereby making it simple.One final note: Don't be concerned if, at the onset, you find it difficult to eat so frequently. It has been said that any activity done consistently for one month becomes habit and diet is no exception. For some it might take a little longer and for others not quite so long, but if you adhere to the same nutritional protocol on a consistent basis, it will become ingrained into your subconscious. Eventually, eating every few hours will be second nature.Fix your fitness as I teach, breakdown, and demonstrate!One more message... Do the same with water, drink one cup every hour you are awake!! These are the Blobs you will find at fixmyfitnessclub.com The Gold and Diamond club members will be viewing workouts, as well as step by step instruction (visual) of humdereds of meals!  Dave Parise #Fitnessfixer      

Most people approaching a weight loss program fit the general description of a "yo-yo dieter." They come off of their diets and return to them frequently, and will more often than not gain back any of the weight they initially lost at the start of their effort. The effort gets increasingly harder, in addition - each time they try to lose weight again, it takes more effort, and prolonged time to lose the same amount of weight as the last time. Yo-yo dieting stores fat in the abdominal area. Abdominal fat seems to mimic the amount of fat you find around the heart. Therefore, an increase in the amount of abdominal fat coincides with an increase in the risk for coronary artery disease. Increases in abdominal fat also influence blood cholesterol increases, and thus raise the risk of artery disease, high blood pressure, and insulin resistance. Why exactly do yo-yo dieters have more difficulty losing weight?Yo-yo diets have been shown to trigger an increase in a specific enzyme, Lipoprotein lipase (LPL), which clears fat out of the blood stream. Fats removed from the blood by LPL are then delivered to the body's fat cells. LPL seems to be particularly active in the abdominal area. The increase in LPL production that accompanies yo-yo diets thus influences the gain in abdominal fat over the course of such a diet. In addition, LPL levels are reluctant to drop back down once they've been aggravated. The individual will continue to exhibit a tendency to store fat in the abdomen, and will find future weight loss difficult. LPL levels can be decreased, however, with regular exercise (defined as three 45-minute workouts over the course of a week). Exercise influences the increase of Hormone sensitive lipase (HSL), which functions to clear fat out of the fat cells and transport the fat to muscles for use as energy. It may take as long as six months of consistent exercise to remedy the exaggerated levels of LPL as results from a yo-yo diet. Yo-yo diets generally enforce severe calorie restriction, which forces the body to respond as if it were starving. It conserves energy by lowering the metabolic rate almost 20%. This facilitates weight gain from less food ingested. Any weight lost is a mix of protein and fat, but regained weight is, for the most part, fat. This is where the term" skinny fat" comes from yes on the scale you lose weight, but your body is softer then it was prior to the diet. Most dieters will plateau two or three weeks into their diet. The body has, by this point, readjusted its metabolism to need less food. A return to normal eating habits results in excess potential energy in the form of digested foodstuffs, and this surplus is stored as fat for future use. I recommend to stop this roller coaster ride, and get on the 'fat loss, muscle building metabolic train! How? Well generally speaking a diet should be an eating pattern you can follow indefinitely. It addresses the underlying concerns that will lead to a healthier YOU tomorrow. A diet is an eating pattern that fits into your daily routine. Need additional information please write me! I can help you! For more information on nutrition and diets click this link for an article on Intermittent Fasting Break the Fast.  Dave Parise C.P.T. MES FPTA #Lifefixer #Foodfixer #Fitnessfixer

At one point in time they said the earth was flat. Look over the ocean. Look at the horizon..see the world drops off the edge! Well Dr. Flat has a student who challenged his "myth-conception". (Guess who?) So at first the student was ridiculed, second he was laughed at, but then the third was self evident...it was the "TRUTH" The truth based on SCIENCE, NOT PRECONCEIVED NOTIONS, OR MARKETING. I received over 175 e-mails, and voicemails to concur my last consumer warning in regards to "quick fix weight loss programs" You see these everyday, especially in January, and December! There are many different dieting plans, fad diets, or quick weight loss diets. There are many dangers while on a liquid protein diet. The majority will causes fatigue along with dizziness, hair loss, loss of muscle tissue, increased LPL enzyme (Fat storing hormone) decreased metabolic rate, attitude that makes you want to punch someone, unpleasant breath, a softer appearance, and I can go on! :) The following information was gathered from the International Journal of Obesity & Related Metabolic Disorders and the American Journal of Clinical Nutrition. To clarify a statement of factual information in my last article, regarding "no one should be on a liquid diet, or lose more then 2.5 pounds per week for health reasons, muscle loss ( reduction in burn rate) "The dept of Bariatrics" in depth interview was from a major hospital in our area. Clinical nutritionist Nina Hunley of Good Shepherd Medical Center and registered dietitian Rebekah Stark of Longview Regional Medical Center say that's no reason to turn to liquid rapid weight loss diets, meal skipping or diet pills. Also, eating just one kind of food can be pretty monotonous and boring. Unfortunately, when women decide to end their liquid fad dieting, they find that they gain their pounds back just as a rapidly as they lost them ... plus a few extra pounds of fat."On liquid diets you tend to just lose water weight (muscle), it also lowers your body's ability to burn as many calories in the future. The weight regain is pretty fast," Rebekah said. According to the American Journal of Clinical Nutrition liquid diets are dangerous because you could end up with gallstones, gall-bladder disease, and damage your kidneys. Lean muscle has the highest resting metabolic (calorie burning) rate of any tissue. The more muscle you have, the more calories you burn, day and night! Muscle burns calories even at rest, while fat tissue is virtually dead weight. Loss of calorie-gobbling lean muscle tissue (liquid diets/ rapid weight loss) makes it easier to regain lost fat weight on fewer maintenance calories after your diet is over, contributing to the familiar "yo-yo, syndrome.Diets don't work! Try making permanent lifestyle changes that include smarter eating, regular exercise and effective stress management. Watch what you eat, not how much. To lose weight and keep it off permanently, you need to "rehabilitate" your metabolism. Each time you diet and restrict your food, your metabolism slows. I tell my clients "What is necessary is that people learn to eat the proper, natural food of his (and her) biological adaptation to the exclusivity of all modern, man-made, processed, devitalized, chemicalized food.Dr. Herbert Shelton wrote, "People become obese mainly from eating food that is devitalized. They overeat because they are malnourished, and they are truly hungry. People who consume fresh fruits and salads don't overeat or become obese because the enzymes, minerals and vitamins are still intact in these foods. When the body has fulfilled its requirement of these nutrients, it signals the brain that it is satisfied. Processed foods lack these nutrients; therefore, no signal is sent to the brain to stop eating."It is essential that correct eating patterns be learned to succeed with a weight loss program. You need eating habits with which you can live for the rest of your life, not just for the time you are trying to lose weight.Harmful consequences of Rapid weight loss Many of the sources of information on the positives of medically supervised / liquid / rapid weight loss diets were found on the world wide web. They are advertisements for companies. I found one to be most controversial " the billboard that shows tombstones with weight numbers such as 350 lbs scaring people to death about weight loss. Since they are trying to sell the product, they make their product seem unbelievably perfect. Most of the articles found were not scientifically researched, but were instead a few accounts expressing the product's amazing results. Many weight loss experts claim that liquid diets causing rapid weight loss tend to over use lean muscle and slow the metabolism, thus, making it even more difficult for weight loss to be maintained. Eventually, liquid diets can lead to the development of muscle cramps, anemia, dizziness, menstrual abnormality, and constipation. The people who are only mildly obese lose too much lean body mass which increases their chance of cardiac dysfunctions. The intensity of protein in the liquid diets can cause an electrolyte imbalance which results in irregular heart beats (http://www.columbia.net/1source/winter95/diet.html). Studies show that 25% of the people on liquid diets develop gallstones due to their inability to contract bile. In addition, liquid diets have even been known to cause deaths. During the 1970's, 58 deaths were linked to the inadequate nutrition and too little calories in liquid diets.Fat loss versus muscle lossIt is important to understand the difference between weight loss and fat loss. Weight loss typically involves the loss of fat, water and muscle. A dieter can lose weight without losing much fat. Ideally, overweight people should seek to lose fat and preserve muscle, since muscle burns more calories than fat. Generally, the more muscle mass one has, the higher one's metabolism is, resulting in more calories being burned, even at rest. Since muscles are more dense than fat, muscle loss results in little loss of physical bulk compared with fat loss. Clinical research by the National Academy of Sports Medicine conclusively shows rapid weight loss / liquid diets "dissolve" muscle tissue as fuel ( substrate) and set the stage for a "softer" appearance. Which egg would you rather be..NO YOLK!      My name is Dave Parise and I am not an expert, however I am an expert in common sense. I believe most people can see the difference between what is REAL and what is well imagined. It's not about your bench press, or the size of your biceps, it's about a healthier heart, less body fat, and the correct way to exercise! I am always available for private consultation, Skype, Voxer, connect @ daveparise@resultsplus.com or 203-675-5575

 By, Dave Parise CPT FPTA MES French fries or steamed vegetables and you know the healthier choice, right? So, why do diet programs focus on what to eat, when it's the why we need to address? I need YOU to want to make the better choice, and feel good about doing it.It won't happen overnight, but it will happen in a week's time if you choose to do it! Plan your day as a chance? Or do it regardless...that's what winners do!  Eating patterns are the result of a lifetime of experiences. We learn to eat as a response to emotions and situations. We learn that desserts are rewards and vegetables are punishment. LOL :) We learn to use food as a coping mechanism, a stress reliever and a social accompaniment. We were not born with these patterns. We learned them. We are, however, programmed to enjoy food. So to 'diet' goes against our pre-wiring. I want you to re-learn new, more empowering behaviors and thought processes and how to pay attention to your body, so eat only when hungry and stop eating when full. I want you to choose healthful foods because it will make YOU feel good. When you go on diets, you make drastic changes in your eating and exercise behaviors that are well intentioned but too extreme to keep. New health behaviors should be done in small steps, so that you don't feel deprived and it is not an unpleasant experience. Focus on what you are adding to your life rather than what you are taking away from it. Your eating patterns have been in effect for a long time. Any pattern that is repeated day after day is resistant to change. Take any habit that you do regularly and than try to switch it. It's not easy is it? Your previous attempts at weight loss were probably unsuccessful because you tried to change your eating style all at once. Yes, you can do that for a day, a week, maybe even a year. But the only way to make lifetime changes is to make changes in your thought and behavior processes and that takes time.   Decades ago, doctors came up with a dieting model that best exhibits the cycle your clients may be on. Basically, it says that people diet because they are dissatisfied with their body. When you diet you feel deprived. Feeling deprived leads to overeating and overeating leads to greater dissatisfaction with your body and the cycle begins again. Anytime you eliminate total food groups from your diet, you are bound to feel deprived. That feeling of deprivation leads to the next step along the cycle, "overeating or bingeing". You feel deprived because you can't eat a slice of chocolate cake, so you later eat a whole one. And that's after you've eaten everything else in sight so you wouldn't eat the chocolate cake. God I have done this too! Yep Dave Parise is not perfect holy SHHHH! The diet cycle is a dangerous one. It often leads to disordered eating or into a full-blown eating disorder. Besides that, the effect of yo-yo dieting actually slows down the metabolism and has great health risks. I want to educate you for the long haul... remember diets are like holding your breath... you can only do it so long!Dave Parise C.P.T. MES FPTAI can do a 90-day healthy eating pattern for you. Contact me and I will email it to you. Always leave your email.#Fitnessfixer #fixmyfitnessclub #daveparise #rapidweightgain #rapidweightloss

The Center for disease control, and the department of bariatrics has a warning for all weight loss candidates.If you are in the market to lose 30 or more pounds we have some astounding scientific clinical research that will set the record straight. Be warned of any medically supervised weight loss programs that use the term :RAPID WEIGHT LOSS"My name is Dave Parise after 29 years as owner of Results Plus Personal Training in Hamden I have been asked to set the record straight in regards to "MEDICALLY SUPERVISED WEIGHT LOSS CLINICS" that seem to be popping up across America. As a nationally certified personal trainer, a Medical Exercise Specialist, I must warn everyone on the following facts. The facts based on science "NOT MARKETING" Recognizing Fad DietsFad Diets: What are they?As opposed to healthy means of controlling weight, which promote healthful lifestyle changes that support long term results, fad diets focus on RAPID weight loss and use short-term results to gain support and followers. A good principle with which to approach any diet or exercise plan you are considering is to ask whether you see yourself eating that way for the rest of your life. If the answer is not an unequivocal "yes," then consider it a fad diet! "YOU'RE GETTING RIPPED OFF" but it gets worse!Critically analyze the information and ads you see about diets by looking for the following: Do the results people are claiming to have sound miraculous? They are probably not true!IF CLAIMS SOUND TOO GOOD TO BE TRUE, THEY PROBABLY ARE. Here are some examples:"Lose 30 Pounds in Just 30 Days." As a guideline, the faster you lose weight, the more likely you are to gain it back."John Doe Lost 84 Pounds in Six Weeks." Don't be misled by someone else's weight-loss claims.Fad diets rarely have any permanent effect. called "crash" diets often send dieters into a cycle of quick weight loss followed by a "rebound" weight gain once normal eating resumes. Only 5 percent of dieters actually keep weight off in the long run. WOW 5% holy bring the bloat back! Where's the variety?Fad diets often rely on limited food selection (think the Cabbage soup diet, or the Grapefruit diet, or the 21 day fat burning diet). This leads to a deficiency in nutrients because you can't get all the vitamins and minerals your body needs from any one food source. Also, fad diets tend to increase desire for fats, proteins, or foods your not eating. Rely on testimonials as evidenceTestimonials ignore individual differences, use celebrities (Oprah Winfrey), name their diets after famous cities (Beverly Hills or South Beach diet), and pay lay spokespersons. Cure-allsThe marketers of fad diets often claim that they will work for everyone, and they ignore body type, personality, and weight. No long term behaviors are set in placeTo lose weight safely and keep it off requires long-term changes in daily eating and exercise habits. Many experts recommend a goal of losing about a two pounds a week. A modest reduction of 500 calories per day will achieve this goal, since a total reduction of 3,500 calories would be reached over the course of a week. Ignore or attack dietitians, physicians, and scientific approaches that may discredit their claims.People want to believe that in this age of scientific innovations and medical knowledge, miraculous and effortless weight-loss methods exist. "Eat All You Want and Still Lose Weight!" or "Melt Fat Away While You Sleep!" These diets often promote quick weight loss through means that merely result in losing body water, glycogen stores, and lean muscle mass. I love the one that states "Eat as much as you want as often as you want"Examples of Fad Diets ` The ZoneReduce carbohydrate consumption to 40%Increase protein to 30% of caloriesMaintain fat intake at 30%Encourages the notion that that carbs cause excess insulin output in the body which leads to increased fat storage.It's not that insulin resistance causes obesity, but obesity that brings on insulin resistance, sometimes leading to diabetes.The Atkins DietPromotes a high protein diet and initially eliminates carbohydrates entirely from the diet.This diet is hard on the liver as it is forced to produce glucose (the main energy source for body that is normally supplied by carbs in the diet). Results in protein tissue loss because your body is using proteins from tissue to create glucose. It also causes loss of essential minerals such as potassium in the urine. Weight is regained when a normal diet is resumed as protein tissue is rebuilt and glucose stores are built up.Weight WatchersUtilizes a point system to account for food, forcing you to categorize foods as "good" or bad." Gradually reduces caloric intake to levels as low as 1000 calories a day, which is too low and you cannot obtain all nutrients if this is maintained too long.Beverly Hills DietThis particular diet is based on the false idea that food gets stuck in the body, and that a mix of proteins, carbohydrates, and fats together confuses the body's digestive system and triggers weight gain.Presents the notion that the presence of one type of digestive enzyme destroys the effect of another (a protein-digesting enzyme, for example, destroys the effects of a carbohydrate-digesting enzyme).Advocates separating the three main types of foods at meals to prevent poor digestion and weight gain.With this simple theory, the author has reinvented the human digestion system.Another nail in the coffin of this plan is that it discredits physical fitness as a healthy component of weight loss by saying, "The only reason exercise helps reduce weight is because the person exercising is too busy exercising to eat."Results in an inadequate intake of protein and fat, and the nutrients found in the foods containing them, such as zinc, iron, vitamin B-12, calcium and essential fatty acids. Try to use these principles to create your own fad diet statement to see how easy it is for anyone to make a particular eating plan seem safe, sound, and effective. Here are some common features of fad diet ads that you can start with: easy • effortless • guaranteed • rapid • magical • breakthrough • new discovery • mysterious • exotic • secret • exclusive • ancient I have saved the best warning for last. Here is the headline from 'The Washington post, and the Chicago Sun Times. "U.S. Settles with three medically supervised "liquid diet makers marketing ploys" "The federal trade commission asked for those medically supervised weight loss centers to stop making what what it said were false and unsubstantiated advertising claims about the safety of liquid diets and long-term prospects keeping the weight off"  The problem is this: Seems successful because the weight loss was rapid, however it was mostly destroying ones metabolic rate for the future. The weight lost was water and muscle not fat! Lowers the body's ability to loss (burn rate) fat because liquid requires less work for your internal organs. Medical supervised weight loss centers have been suid for several deaths and many false claims. According to the department of Bariatrics " the only people who should be on a liquid diet are candidates for surgical procedures" I QUOTE PERSONALLY" The end result is where the problem occurs. During the 12 weeks you have rapid weight loss. The calories are under 1100. This is disroying your future metabolism. When you go back to eating solid foods you gain back all the lost weight and then some. The weight gained is all fat. Now you keep gaining on less calories. I have developed a help line to answer any questions you may have about the best ways to lose fat and keep it off. If you would like to speak with me personally please email me through fixmyfitnessclub.com or text me @ 203-675-5575. The 30 minute talk is $65.00. I provide just a positive attitude and I am a great listener! I will provide a solution, at best a direction to alleviate the frustration. Do you want to Skype? Let me know same great caring service. Dave Parise CPT FPTA MESwww.fitprospersonaltrainingschool.comFixmyfitnessclub.com #daveparise #fitnessfixer

Today I am pouring you an info-tini cocktail.Here is the skinny on everything you need to know in regards to alcohol consumption. After sipping on this "info tini" you may want to reconsider just how many more you want to pour!Alcohol and Fat Burning...Daily alcohol consumption will slow or stop your results. I use the word daily because as I said in my last article one glass of wine is fine. When you belly up to the bar with that T.G.I.F. attitude THINK BEFORE YOU DRINK more than two drinks. I am referring to any liquor with a greater than 70% proof alcohol rating. Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there's alcohol in your system you won't be burning any body fat. If you have less than three drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, ( three to five it might be as long as four days before you're metabolizing fat again.Drinking also dehydrates you, raises cortisol levels (goodbye muscle tone), raises estrogen levels (hello hips and lower pouch), lowers inhibitions (pizza, chocolate anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not if you're serious about making a major transformation in your health and general appearance. Men with the "Dunlap" disease get into the gym or better yet hire a" qualified" professional. Ladies go on a tropical vacation, without the tropical drinks, exercise! Sip your drinks make them last, and have two glasses of water between your limited alcoholic beverages or there will be no special date with a little black or red dress. The truth that is self evident and we all need to understand the damage we are doing to ourselves for many days, just for a few hours of indulgence. Play Smart. DAVE PARISE CPT FPTA MES #fitnessfixer #daveparise #fixmyfitnessclub

The main benefits of strength training, the first most positive benefit of strength training is it will increase that metabolism that people want elevated. The caloric expenditure per day, which is going to lead to the ability to generate more loss of body fat is probably one of the best benefits that strength training can do. And a lot of the general public still don't know about it. The most obvious one is, of course, the improving of physique. That's what most people actually want in strength training is the physique. Of course people, who don't think physique is worth working on, I would probably switch that towards posture. I put that in the roll of physique is posture. People take it for granted that poor posture is just an aspect of aging and that's not necessary true. It's just that when musculature is not being used and not being worked, then like any other type of gravitational concept, its going to drop lower and lower and lower. The worst form of poor posture known to humans today is improper exercise patterns /techniques. The bad trainer or coach, or the useless group x class is making this more progressive.I tend to see poor posture with most of the office workers with sit down jobs. This leads to the atrophy or the shrinkage of the muscle tissue. Sadly this leads to altering ones mood. We tend to see that people tend to be a lot happier when they feel better. I am a professional and I train and educate people who are looking to get fit, lose 20 pounds, who have arthritis, people who have other types of joint disorders alike. When we do a proper strength program, it causes protection and the ability to take away some of these pain aspects upon the nerves. I tend to see people with osteoporosis, as well osteoarthritis. Some think the strength training would further impact or maybe make some of the pain factors worse. This is so far from the TRUTH when done correctly and under the right supervision, it actually improves joint integrity. Weight training 5 -days per week or more will elevate positively the outlook upon life. Strength training also improves the output upon physical performance, as well as the overall factors of improving just movement in itself. So can muscular development actually increase flexibility?Absolutely!! So those are some major benefits of strength training that maybe some people are not thinking about that can really aid in terms of overall functioning.Core...A stupid buzz word. However great for marketing! Center of gravity a person's center of gravity, it's been around for many, many years. A lot of people think it's another term for abdominal workouts and its not. However, core is actually 29 hip muscles not just your abdominals. It deals with your back portion of the spine called your spinal erectors. It deals with the gluteus maximum, which is your butt. It deals with your hamstrings, the upper thighs, that we call the quadriceps, as well as the sides, which are the love handles, which are the inter-costals, as well as the obliques. It goes way beyond this as well. Training core properly is in a standing position, and you can't see any of those muscles in a mirror! That's more of your core. Your abs really are more superficial, and that's not core. . What you really need to do is to make sure that you truly work more the lower limb area, because the rest of the time, the spine will maintain itself, because it usually does. And it works as a stabilizing mechanism, or more of support factor, where, in this case, it's going help you keep everything aligned and make sure that the abdominals are working in conjunction with the rest of the body for you to do your activities. So... core exercise is really nothing new. As long as you have a well rounded exercise program, you're going to work something called the core.If you were going to ask me, what in my opinion, is the best core exercise for you, I would say walking up stairs. And people would probably be flabbergasted to figure out that's actually core body stability work? Absolutely!!! You're working coordination, you're working balance, you're working flexibility. You're actually working abdominals. You might not be bending at the spine, doing a sit up or some kind of major type of abdominal type of workout, where the abs truly get worn. But you are working abdominals as you walk up the stairs, because, again, it takes a lot of work for your abdominals to maintain the leg lifting. And that's a lot leg lifting. So instead of just going on the ground and doing abdominal exercises, (a waste on my watch) you'd probably get more caloric burning and probably a little more caloric expenditure through fat utilization if we start walking steps for longer period of time versus doing maybe 30 seconds of sit-ups, getting them overly fatigued thinking you just worked the core.What we tend to see atare activities longer than an hour: long distance running, long distance cycling, that we can actually burn off muscle tissue. So it sometimes becomes counter productive when we have people who want to get some bulk in certain areas, but, yet, again, whatever bulk they have they'll use because they're on the elliptical for over an hour and a half; they're on a Jacobs ladder for an hour and a half. And they don't realize that usually at around the hour time they'll switch to a different fuel system and we'll go from a majority of maybe some fat storage and some carbs and we'll now start saving on some of the carbs and the fat and we'll start going with protein because your body thinks it's getting a little excessive. So, therefore, another reason why we look at sports specific athletes, you don't see extremely muscular and bulky long distance runners. You don't see bulky and muscular tri-athletes. You don't see really muscular developed type ultra- endurance type of athletes based upon these fuel systems switching over a period of time.Generally, what we tend to see bio chemically is that when we're trying to use up body fat, it's very very difficult for the body to take it at a specific site. So a good general example of this is when someone starts to do some running or do some brisk walking, most women, not always, but most women, will start losing fat around the neck, around the cheek bones, around maybe the shoulders, before it even even touches, aspects, what they would think of legs - as it is a leg motion. Most women think that it will affect the legs. Not necessarily. Why? Because the human body loses fat in the reverse order that it puts it on. So, based upon that and how the body works we tend to say that there is not such thing as spot reduction. So the best thing that I would advocate is a combination program where we are working caloric burning, as well as, strength. So as we are losing at certain areas, we are also showing a little bit of hypertrophy, or increase, or tone and definition of that muscle cell or cells, so we are seeing a little bit of definition improving on those body parts that people want to see. So, if it's the arms, and people are complaining that their arms are soft, or they're not really toned, should they specifically be working on just arm exercises? I would say you need a combination of both, which is working a little bit of muscular development through some toning or some strength training of arm exercises as well as a very moderate cardiovascular fitness program to accentuate some of the metabolism of the fat loss.Muscle and fat are two different components. So just because one is lost does not mean the other one turns in terms of the other. So that's another false statement... " if I don't exercise muscle turns into fat" or if I do exercise fat turns into muscle. They are two separate tissues! So one can increase, one can decreases and vice versa. Or they both can technically increase too. So we can build muscle and we can build fat at the same time. Especially if you're doing strength training but you have an excessive amount of caloric type consumption that we are going to be storing away calories. So we can actually, unfortunately, do both.You would be amazed if you were to go to maybe a regional bodybuilder contest and see 70 and 80 year old bodybuilders, who still have very good tone and definition, low amounts of body fat and good range of motion. They are just normal. They just happened to adapt a very healthy life style. And they happen to watch what they eat. They happen to train at higher intensities than what older people would want to train at. And that's still extremely, I would say, unacceptable right now for even most exercise scientists. They don't want older people training aggressively and training very intensely. This is probably going to be the new theme in the next 10-15 years, where we're going to see more and more studies showing that older people can train extremely intensely. They can train extremely with short bouts and high intensity and heavy lifts and still get some great overall effects from that. It's just that, they have to be a little more cautious than, of course, the younger person who's maybe doing a very similar routine. But we're probably going to see more and more of these type of implementations for older senior fitness involved, because, again, more and more studies are coming out there where showing that it's going to improve their exercise metabolism, its going show that, again, its going improve their reaction time, its going to improve their coordination and their balance, and its going to give them overall probably feeling of wellness and positive self esteem. Because they still think sharp and they still can react quicker than possibly someone who's not doing a physical workout routine.There have been many studies showing that exercise can make people smarter - what we call cognition. We need to develop an exercise program that causes more of cognitive, or what we call thinking components. We need to change up different types of exercise that makes you think about the intensity, duration and the type of mode. This way you are causing more neural factors to be affecting more of the brain stem. We encourage people to do a variety of activities, to make changes in their workouts, to include different types of new training systems. Change up your routine and change up your exercise, try different workouts. Yes, exercise can make you smarter. Made me smarter!Things have changed over the last several years regarding strength training and pregnancy and to this day even though there are some researchers out there who have some documentation and studies showing how different types of strength training can be effective with soon-to-be mothers, I am on the side of caution where they ought to be still using moderate to light weights. They should be supported either through a machine, or maybe very light type weights where they can handle without being on their back, without putting any kind of compression on their spine, without having to place a whole lot of emphasis upon standing or gravitation forces. So if they could be in a seated position, if somehow they could be in a supported machine, if they could be in proper alignment where, again, it's not putting any kind of undue pressure upon the spine, the lower back, upon the abdominal girth, then women in their second and third trimester can still perform resistance exercises. They can, even though it was contra indicated meaning it was against that 15-20 years ago. Things have now changed. I would probably side on the error of caution with doing certain types of cardiovascular exercises as long as they monitor their heart rate. But we do have women out there who will be running up until the day they deliver, but that tends to be extremely on the aversion side and I really truly won't recommend that.I probably would not advocate any kind of real true strength training - maybe muscular endurance training, not working on the strength. So I would really push more of toning, the high repetitions, the lowering of the weights, probably in that period of the second or third week, versus going towards more of a strength training routine. Maybe after the sixth week I think they would be fine with the strength training routine. Strength training, post natal, muscular endurance for new moms, past the post partum period of 6 weeks, I would say that they are able to do truly anything that any female can do. I would be cautious about those women who maybe had C-sections, as long as they get checked out by their OBGYN, making sure that if they had a C-section and they are okay to have exertion upon the lower extremities, then it would be fine. But that would be probably the only cautionary note that I would make. But anyone else who had normal vaginal deliveries they should be fine with doing any kind or form of strength training as long as they are able to get a clear clearance from their physician.Functional training is a term that's been around now for going probably 10 years and it's just another term for what is going to allow you to be able to do your daily routines without pain and without pain as effectively and efficiently as possible. That's functional training. In regards to athletic performance, functional training would be taking an athlete and allowing them to do their best effort in as least resistance as possible. So if we take a golfer and we want to apply functional training, we're going to advice certain of resistive exercises... maybe through dumbbells, maybe through barbells, maybe through power sticks weighted type medicine balls, maybe through cable work to elicit and identify movements that are going to be related to what they do. For the average human being, functional training would be something that you do on a daily basis. If it's climbing upstairs, we want to be able to mimic that. If it's carrying luggage, we want to be able to somehow identify and replicate something of that movement. When it comes down to occupational type things, those are the things that functional training is most the effective for. There are just normal people who aren't professional athletes like waiters and waitresses, who should be doing functional training at the gym. Meaning they should be concentrating on those joints and the muscle groups of what they're going to be using during their occupation. If they think that way, they're going to be more efficient, they're going to have fewer workers comp claims and they're going to have fewer injuries.We tend to see carpal tunnel as a major factor in waiters and waitresses, in computer work, and dentistry. Because they're carrying 40, 50, 60 pound plates on their wrists and their wrists were never trained to carry that kind of load. And with that load as a repetitive type of motion over and over and over again, then, over time, if you ever watch waiters and waitresses who haven't been doing their functional training, they'll put their trays in a place on their shoulder. So not only are they having wrist and elbow problems, now they're having shoulder problems. What people should say is ... what do I do on a regular basis and what should I be doing to incorporate certain exercises to fix that? So on the job, if you sit behind a desk and that's your job for 6-8 hours to sit behind desk, then you should be working on things that involve the shoulder, things that involve the upper back, things that involve the lower back, its pretty obvious that when you sit in a chair, things start to ache, and things start to cause pain within a period of time and your able to withhold and withstand and tolerate these pains if you strengthen these muscles groups (correctly) in the off time at the gym, in the fitness facilities that truly is functional training. When we're taking a certain type of workout routine and your taking any type of protocol and you're using so, therefore, you'll be efficient in terms of whatever you're doing outside the gym - that's functional training.Over the last five to ten years there's been a lot of research and a lot of studies showing there are differences with regards to muscular development and reproductive functions, however with regard to physical activity and training there are no differences. There are times where men are going to be different from other men and there are going to be women who are going to be different from other women. However, with regard to gaining strength, gaining muscular endurance, gaining tone, definition, flexibility and body composition you can train together and I would encourage all genders to train together to get accomplished goals. In other words, there really shouldn't be any diverse training systems that are strictly legitimized for just men, or just woman only. Dave Parise CPT FPTA MES 

 You're going to love this club!How to Eat & Be Healthy  A moment of insight; it's worth a lifetime of experience!   Actually, it's hard to get fat by eating too much. Think about it. We've all seen people who eat and eat and never gain weight- they seem to have a hollow leg. In fact, I'm willing to bet that every one of our clients can say "I used to be that way. "I could eat anything I wanted and I never gained weight.We are born with built-in protective mechanisms that help us resist gaining weight. When we over eat. Body temperature rises, "insensible" exercise increases, fat burning enzyme activity increases and appetite decreases. Don't jump to the conclusion that you can eat anything you want as long as you exercise. I didn't say that did I? What I said was, exercise makes you resistant to gaining weight. I won't deny that the foods you choose play a role in whether you get fat or stay lean. But the tendency to get fat is not determined by the amount or quality of food you eat. Why people gain weight...Overweight people often blame their weight on their recent behavior (like eating too much) instead of looking back through the years for the reason. Getting fat is not a short-term process. It starts with a slowdown in metabolism caused by a decrease in the use of muscle. Obvious fat may not appear for five or ten years. If you gain weight more easily now than when you were young, it is because your muscles can no longer burn up all the calories you feed them. The ultimate control of metabolism is exercise. Exercise can change your metabolism in such a way that you become more and more resistant to gaining weight. Diet books that claim miracle insights into weight control are simply flat-out wrong. The control mechanism for obesity is not the diet, its muscle metabolism.   Dieting is quite useful for losing fat temporarily, but it doesn't cure the tendency to get fat easily. We all know people who have lost weight by dieting, only to gain it back when they stop. This pattern is so well known that nutritionist jokingly call it the "rhythm method of girth control". Even if you lose weight on a diet, you aren't fixing the slow metabolism that makes you quickly gain weight again. Hint add more muscle!When you put gas in your car, do you ask how much fuel your seats need? The fat on your body is like the seats in your car. Do you think fat seats are saying, Feed me, I'm hungry!"It's not the seats that need fuel, it's the engine. If you don't exercise your muscles atrophy, meaning that your body's engine shrinks. It's as if you'd replaced your big, powerful engine with a smaller, fuel efficient engine. Now you don't need as much fuel, so that extra food is made into fat seats! Some people get so out of shape that it's as if they'd replaced their car engine with a lawn mower engine-and now they are towing a trailer.People who fall for the con game -of the yo-yo diets- are like compulsive gamblers, sure that they found the secret for beating the odds. If you play the weight loss game by dieting you may get short-term results, but you won't win in the end. You're going up against thee house-metabolism- hopelessly trying for a big win- fast weight loss-against all odds. Diets are not the answer because they don't improve metabolism. The only way to improve metabolism is to exercise. I wish I could get overweight people to stay away from diet books and friends who claim to have lost a lot of weight. A fat person should ask a fox, a deer or even the family dog how he to stays so skinny.Never say "I have to go on a diet"The over-weight person says, "I just can't lose weight". But when you ask the typical over-weight person if he has ever lost weight on a diet, he will tell you of the thirty pounds he /she lost on this diet and the twenty pounds he lost on that one. In fact, many of the people interviewed have lost thousands of pounds over the years! Yes, diets help people lose weight, but losing weight is not the basic problem. The problem is - gaining weight! Fat people gain weight easily and quickly, so before long they have more fat than they have just lost.When you diet away your fat, you aren't treating the real problem. After you finish the diet, you may have lost some fat, but you haven't lost your tendency to get fat. You haven't corrected the problem that makes you gain weight more easily than other people do. You are now skinny fat!  Overweight people who constantly diet should worry less about how to lose weight. Instead they should ask themselves, "Why do I gain weight" so easily"?When a fit person eats 1,000 calories, all of them get burned, wasted, used up. When a fat person eats 1,000 calories, only some of them are used up, while the remainder is converted to fat. If the fat person adjusts his diet so he eats fewer calories, his body learns to function on still fewer. Again he is left with extra calories that will be stored as fat. But long term weight control requires a change in body chemistry so you won't get fat all over again. Exercise (strength training) is the ONLY way to change your metabolism so that your body converts fewer calories to fat. I can help you with this. I will design a home or gym based workout for you! Comment and leave your contact info. You can also leave me a private message @ 203-675-5575Body Fat Percentage... .Men should be 14%-18%Women should be 18%-23%To be five or ten pounds overweight may seem normal, and all your slightly overweight friends may look normal, but that doesn't mean they are healthy. Those friends are average, not healthy.Why are women fatter?The obvious answer is hormones. At puberty, boys and girls have approximately the same percentage of fat, around 14 - 17 percent. Then, when the female and male hormones kick in, big changes occur. Male hormones induce muscle growth while suppressing storage of fat. Female hormones stimulate the deposition of fat. (Most likely this is a safety mechanism so that a pregnant woman will have extra fat to nourish her baby, even if she can't get enough calories to feed herself properly. The great news is this can be reversed by increasing muscle tissue.People often ask if it's okay to be a little fatter as you get older. I'll admit that it's harder for older people to keep their fat percentage low. Many older people (65+) don't exercise as vigorously as they did when they were young. They're more likely to have down time because of injury or illness, and they recover slower. And as one ages some bone and muscle are lost, so that the nonfat part of the body shrinks. Here again, women are behind the eight ball. Most men don't experience muscle and bone loss until their seventies, while women usually experience it ten to fifteen years earlier. Additionally, menopause speeds up bone loss. Women have to decide whether to take an estrogen replacement-which tends to add more fat or risk faster and greater diminishment of bone density. Given all of this, should men and women have higher fat percentages? The answer is a simple No!Fat VS. Lean ... . Let's drop the fat talk and instead talk about what's left the lean part of our bodies. Now we see a big difference between men and women. Men have anywhere from twenty to forty more pounds of lean body mass, mainly muscle and bone, than women. And it's the amount of lean (muscle) we have not the amount of fat that determines how easily we gain or lose weight. When I talk "lean" I am thinking mostly about muscle because that's the part that can be changed. Technically, lean body mass includes bones and other soft tissue, but those parts don't have high metabolisms and can't be changed very easily. Muscle, on the other hand, can be increased or decreased and can be trained to burn fat. The muscle on your body is similar to engines in your car. It's the part of your body that uses your calories. Muscle, the underlying engine, burns most of the calories we eat. Because men's engines are considerably bigger than women's they can eat more without gaining weight. And, if they do gain weight, their bigger engines will burn off the excess fat more readily than a woman's smaller engine.While it's fun to talk about how much fat we have, the significant number is how much lean do we have? That is what we need lean. The more muscle the more the caloric burn. They weight exactly the same. Muscle does not weigh more than fat! Hey, what weights more 10 lbs of tar? or 10 lbs of feathers? Fat takes up more space in the body. If I have a wheel barrel 10 feet away with 50lbs of fat...it would spill over the sides, and make a mess on the floor. If it was 50 lbs of muscle, you and I would have to approach the barrel to see it! Get it?  Your correct weight... .(For about a third of the people -) correct weight is much lower than what they think it should be. These are the "skinny fats" that have lost muscle over the years. (Liquid diets, fasting, no strength training less than 3x per week, skipping breakfast, yo-yo diets. Their present frames can't afford to carry as much weight as they did in the past.************* What is the cure************Plant firmly in your head the fact that the problem is not excess fat; fat is only the outer most symptom. The real problem is the lack of Fat- burning muscle underneath the fat. As muscle gives way to fat, not only does muscle decrease, thereby lessening the need for calories, but also the chemistry of the remaining muscle changes in such a way as to require fewer calories. Dieting may decrease fat, but it cannot increase the amount of muscle or reverse the badly altered chemistry of the muscles. Additionally, dieting does nothing to improve the body shape. If a person was fat and a pear shaped before a diet, they will be skinny and a pear shaped afterward. Furthermore, your situation might actually worse; radical dieting, unbalanced dieting shots, liquid diets and fasting have been shown to decrease muscle mass while a person loses weight.We have developed such a mania for losing weight that we overlook what the lost weight consists of. Suppose I were to call you on your cell with the exciting news that the local supermarket was selling twelve pounds for only $5.99! Your reaction would be, "Twelve pounds of what? Well, that's what I ask when someone tells me of a terrific diet that guarantees you will lose twelve pounds in 10 weeks, or no time at all- twelve pounds of what? Unfortunately, while losing fat, you may also lose muscle, which decreases the need for calories and makes the problem worse. (Skinny-fat)All of us think of someone we know who has gone on a diet only to end up looking gaunt and haggard. Compare over-eaters and under eaters to many people who have exercised their bodies to low fat levels. They are full-bodied, healthy individuals who lead active lives without being constantly concerned about the number of calories they eat. Exercise increases muscle, tones it alters its chemistry and increases the metabolic rate. All of these effects mean that you burn more calories even when you're asleep. The ultimate cure for fat is strength training exercise! What kind of exercise... .If you want to get fit, find a twelve year old kid, whatever he does - you do! They never stop to say, "Oh! I must do my jogging now!" or "I should go to my aerobics class now". Exercising nonstop, trains muscles to burn fat, more important, they change your metabolism so you won't get fat anymore. When you exercise to the point of breathing deeply -but not getting out of breath your muscles burn fat. Remember no less than 4 times per week. Less than that is hardly maintenance. Go to our how to section and see some great exercises! Factoid: Muscles burn fat ONLY in the presence of oxygen... When you get out of breath, fat burning slows down. Muscles burns two kinds of fuel-fat and sugar (glucose).They prefer to burn fat because it lasts a long time and produces lots of energy, but fat can't be burned unless the muscles get oxygen. When muscles need quick energy, they switch to burning sugar. In contrast to fat, sugar/glucose can be burned without oxygen. When you run fast enough to get out of breath, your muscles are deprived of oxygen. It seems odd, doesn't it? Even though you are breathing hard, the oxygen supply to the muscles isn't sufficient for fat metabolism to continue. When there's not enough oxygen for fat burning sugar-burning takes over. In reality, muscles burn fat and sugar at the same time, but they prefer to burn fat during gentle activity. In other words, hard out of breath exercise burns some fat, but it's not the most efficient way to burn fat. There's another aspect of aerobic exercise that is much more important than how much fat it burns while you're doing it.Aerobic exercise stimulates the growth of fat burning enzymes, so you tend to burn more fat even when you're sitting around doing nothing. In other words, a fit person burns more fat -while he or she is resting-than an overweight person does. When you can exercise harder without getting out of breath, then you're burning more fat. And, more important is that you're making more fat burning enzymes, which means that you are slowly changing your body into a fat burning machine. You're becoming a better butter burner! (Please don't eat butter) You put less fat in, you have less fat on!Become a fat-burning animal!!  BEFORE CHILLING WATCHING THE GAME.:(    AFTER RECOVERING FROM PLAYING THE GAME!:)Oh stop posing!! Ego seal!  A really fit person can exercise for an hour a day when you reach that point where you can exercise for that long, you get the benefits that less fit people don't enjoy one of them is sleep. Fit people sleep more deeply than overweight people. And, they go into REM-rapid eye movement or dreaming- sleep more easily. When you're really fit, you sleep like a dog. How long does it take a dog to go into REM sleep? About forty seconds, right! He comes in makes thirty eight turns on the rug, and flops! He's out. Pretty soon he's snoring away with his hind legs kicking. Overweight people should make exercise the most important thing in their lives. They should exercise as often as they can. They should exercise two times a day, seven days a week. And, their exercise should always be gentle enough that they never get out of breath.Don't Diet... .Americans seem to have a mania for counting calories and going on diets. Well, take heart. I never, never want you to diet! In practice, people need to make just one dietary change: eat less fat. If you don't eat fat, you can eat a lot of food with out feeling deprived. You won't feel as if you're on a diet because you aren't! Simply make the decision to not put grease on your food anymore. The simplest way to do that is to stop putting butter, margarine, mayonnaise or any other grease on top of your food. What a waste it is to start a good exercise program and then put a pat of oily, 100% vitamin-free grease on a piece of toast. There is enough fat in our foods without putting more fat on top of them. There are many ways to get fat out of your diet. However, to get started you don't read any more books or go to any more seminars. To start getting fit while getting rid of your body fat, do the exercises I've described and avoid fat in your diet any way you can. Eat frequently!     Diets mean deprivation. I want you to do just the opposite-eat often. Overweight people skip meals, fast, and try gimmicky diets, rapid weight loss,and liquid diets thinking that they will shed pounds. (Getting ready for a wedding, or cruise / vacation). But, in the end, all they do is train their bodies to exist on less and less food. Sorry they gain it all back and then some! If you want to train your body to be a fat burning machine, you should eat five to six times per day, selecting foods that are low in fat and choose the right kind of carbohydrate. Please Note! I didn't say you should eat lots of food- just the right foods at the right times... more often. Repeat to Yourself While Exercising"I'm not burning a lot of calories while I'm exercising, but my body is changing into a better Fat- burning machine. The purpose of my exercise program is to change my chemistry." How your body repairs changes, and improves after exercise is what matters most.Weight Lifting... In spite of this fact, plenty of people have lost body fat by weightlifting. How come? And why do I recommend it for weight loss? I have two reasons. First, weightlifting strengthens your muscles, so you can perform your aerobic exercises more intensely without becoming anaerobic. Think about what that means. Stronger muscles derived through anaerobic weightlifting let you burn more fat during aerobic exercise because you don't get out of breath so quickly. Second, and more important, the recovery phase of weightlifting has a profound impact on the fat-burning enzymes. You may feel calm and relaxed after lifting weights, but your fat-burning enzymes are working like crazy to repair the damage. One of their biggest jobs is to replace the sugar that was used by the sugar-burning enzymes. If you feel the burn, then your muscles are using sugar for fuel, not fat.After exercise, the fat-burning enzymes burn fat to produce energy, which is then used by the muscles to store sugar. Our bodies break down fat supplies to build up to sugar supplies. Restoring sugar requires a lot of energy, which means that lots of calories are burned. And, all of this energy must be supplied by fat-burning enzymes. Now you can see why I want you to lift weights. When sugar is drained from a muscle (and the intensity of weightlifting quickly drains it), it's up to that fat the fat-burning enzymes to see that the sugar is replenished. Fat isn't burned during weightlifting, but a lot of fat is burned afterward. What I'm saying in about ten different ways is that weightlifting simulates metabolism and fat-burning. EPOC stands for "Exercise Post Oxygen Consumption"  You have an after burn once exercise stops..that's not a bad thing! Fat is not burned during weightlifting.But, lots of fat is burned during the recovery from weightlifting.I gave you 2- charts hope you understand?    Spot reducing... Next to quick weight -loss diets, spot reducing has to be the biggest rip-off foisted on the American public. Most of us laugh at those old-fashioned bumping and rolling devices that were supposed to jiggle the fat away. But I'll bet almost every woman has been suckered into doing leg lifts, and butt blasting exercises to get rid butt and thigh fat, and every man has done sit-ups to work off his belly fat. I'm as guilty as anyone. I was starting to get a little roll around my midsection, so I did sit-ups - in the morning, in the afternoon and in the evening. I did more than three hundred sit-ups a day! My abdominal muscles got hard as rock, but the fat on top never moved. "Yep I have the wash-board... just left the laundry on top! "Let me say it load and clear. YOU CANNOT SPOT REDUCE! You can't work a specific muscle with the idea that the fat on top of the muscle will be burned off. Just because fat tends to collect in specific areas doesn't mean working that area is going to dislodge it. In women, fat tends to be deposited in the upper thighs and buttocks; in men, it collects in the belly. But, the fat doesn't "belong" to those areas. Exercising those muscles to lose the fat in those areas is silly. Fat is like blood. If you cut your finger, you don't get finger blood.The fat on your thighs isn't thigh fat or cellulite -it's fat! The fat on your belly isn't belly fat - its fat! Fat "belongs" to your entire body, to be used where ever and whenever it's needed for fuel. When you jog, your muscles don't say, "OH! She's jogging; we'll use her leg fat". They say, "send me some fat- any kind, from anywhere."You may argue that spot reducing works because you've been doing leg raises for years and now legs much slimmer. Actually, the leg raises have made the muscles in your legs firmer, so the area looks less fat. You increased muscle rather than losing fat. The only way to burn off your thighs is to do whole-body, gentle aerobic exercise. Remember this sound bite... first place on last place off. We burn fat in the reverse order that we gain it! If spot reducing worked, people who chew gum would have thin faces! Are spot-reducing exercises worthless? Not at all! I highly recommend them - they are great for spot building! I don't criticize the exercise; I criticize the people who label them spot reducing. Spot reducing, after all, is actually a mild form of weightlifting. The "burn" you feel during these exercises is an indication that you're building muscle rather than burning fat. Note: Those side bends you see people doing with dumbbells... WOW talk about building a block waste... stay clear of those! I'm not against spot-reducing exercises. I just want you to get your head on straight about they really do. They shape muscle. They do not burn fat. They build, they don't reduce. I can't let a discussion of spot reducing end without some comment on cellulite. Cellulite is just plain fat deposited in areas where the skin and underlying support tissue tend to pucker and wrinkle. It isn't a special kind of fat but rather a special kind of skin over the fat. Have you noticed that some very overweight women do not have cellulite? A woman can have very large legs that jiggle when she walks, yet her skin may be smooth and unwrinkled. Obviously, the wrinkled, puckered look of cellulite is not a measure of the quantity of fat in the legs. In fact, we sometimes see very thin women with lots of cellulite. The conclusion: cellulite is wrinkly skin, which, like stretch marks and scars, shows more on some women than on others. If you have cellulite, think not of losing fat but rather of tightening skin. Just as you pull up sagging pantyhose, you can also pull up the tops of your thighs and find that suddenly the cellulite is gone. A good way to tighten your skin is to build up the muscle underneath. I explained earlier that hamstring exercises and leg lifts do not spot reduce, but they DO bulk up muscles, which makes the skin tauter, thus helping to make the cellulite less obvious.These are just the facts based on science and the body. We had to tell you this because we learn the hard way too! Remember you can't change the way the body functions... however marketers can to increase sales of a product or idea.HOW DO I GET TO WHERE I WANT TO BE - #1 Workout more than 3x per week!   YOU MUST EAT EVERY 3 HOURS. (Five times a day is sufficient). These frequent meals are what will put your fat burning engine into high gear. It is the small, or no breakfast, then skipping meals throughout the day that suppresses your metabolism. If you do not put fuel in the car, it has nothing to burn. Eating three times per day or skipping meals will only slow your fat-burning process and promote the loss of lean body weight (LBW). Your body will actually eat away muscle tissue and store fat.  YOU MUST PLAN. It is the first step to a healthier lifestyle. Planning your meals will omit non-nutritious foods, and replace them with foods more conducive to your health goal. By planning, you make certain you will stay on a successful eating pattern.  YOU MUST DRINK AS MUCH WATER AS POSSIBLE. Incredible as it may seem, water is quite possibly the single most important factor in loosing weight and keeping it off. For less water retention and permanent weight loss, Results Plus recommends that you drink .65 fluid ounces multiplied by your current body weight. Here is why:  Water suppresses the appetite Water helps your body metabolize fat cells Kidneys cannot function without it The more you drink the less you retain Water helps maintain proper muscle tone Water helps prevent sagging skin Water helps rid the body of waste IF YOU USE THE SCALE YOU FAIL. Dramatic changes in body composition (your muscle to fat ratio) can occur without a drastic decrease in overall weight.  YOU MUST TAKE INTO CONSIDERATION YOUR LIFESTYLE AND CURRENT HABITS. With our help, support, and recommendations, you will achieve increased self-awareness and modify your behavior. We want you to utilize this information as a learning tool. We want you to think, because there are more than 30,000 diets registered in the U.S. Every time you turn around our minds are being flooded with more diets and gimmicks. We ingest too much confusion and therefore, we do not understand what it means to eat well. With all the fitness and diet guru's bombarding us with a new fangled celebrity diets... the confusion and false hopes escalate to proportions that leave us with another failure. It is a way to brainwash us into thinking there is another way for a quick fix. This is an insult! In addition, I personally take that to heart, and so should you! Diets do not work period! Skipping meals make you FAT! This is why there is diet book after diet book and people are still searching for answers and are still struggling. The answer is not in the diet book but in you. God I love telling the TRUTH!Think of this book, your chart, your guide to personal growth and excellence - the kind of growth you never believed possible. Watch our Eat Great in 8 videos. I and some special guest chefs will prepare extremely palatable meals for the busy moms, and business professionals.At Fixmyfitnessclub.com we intend to help you change how you think so you can change the way you act, so you can change your life for the better. We/I ... really! We want you to care as well... not about us, about YOU! A positive way to enhance your life is open to you. You will not only grow yourself, but you will also show the people around you how they can grow, too. There is no limit, I assure you. You will learn how to increase your self-efficacy - your ability to make things happen - in all areas of your life.Hope this helps... Let us know... Dave Parise C.P.T FPTA MESI am a Certified "Qualified" Professional Personal Trainer (Since 1986)Hamden CT.www.fitxmyfitnessclub.comwww.fitprospersonaltrainingschool.com To assist in your food choices, and proper planning, Fixmyfitnessclub.com offers added value to your experience. We would like you to determine your goal? I provide the education, and motivation to assist in your transformation.. If you choose- contact me or go to our store to see this service. I can design a 90-day pattern goal specific. I will send you private videos (Links from Vimeo) on specific exercises that are detrimental to your goal. I can provide a therapeutic corrective program that will alleviate joint and low back pain. We will chat via landline/cell. Text me @ 203-675-5575Thank you for your trust in FMFC!   

Let's talk about the exercise that everyone does first with themselves as well as their clients "the chest press". The chest has clavicular fibers, sterna fibers, and costal fibers. The chest is a horizontal shoulder adductor, which simply means to get the most, and safest stimulus we must bring our arms to midline. So, if the goal is to build a little muscle in the chest region, then a straight bar would be the worst choice for hypertrophy.Also we must understand when you anchor the shoulder blades against the bench we become a fixator. A fixator is a position where joints can only move via the foundation they are in. The risk of injury increases when our scapula is fixed to a flat surface, it cannot move freely and maintain congruency. For the trainer here's the uplifting education. The chest works most efficiently between 15-30 degrees. (No incline no decline) Think about this intuitively, what the heck are we doing in an incline with a straight bar or dumbbell, if the goal is hypertrophy of the pectorals region? Answer? Not as much if we stayed in an optimal range ... oh, so simple. We now know that anything below 15 degrees or above the 30-degree mark is emphasizing the anterior deltoid. So, remember the all-or-none principle is not all or none pectorals major. If that were true then when you brushed your teeth you would go right through the side of your face. Or when you picked up an egg - yolk everywhere! Think of it this way, if I was to throw a glass of water on you, you would get hit, but not all the water would land on you. Think of stimulus in a region as a volume knob. Depending on the anatomical position of the body, the environment, the path of motion - all these factors will determine the volume to which the muscles are accepting load. Whenever you change the position of the body, the role of the muscle changes. This fact is very important, because if your goal in fact is to put emphasis in the chest region, then the 15-30 degree plane is the most optimal position. This statement goes hand and hand with any goal. If you're on a flat bench with dumbbells, your shoulder blades are fixed to a bench. The force enters your arms, trickles down to the shoulder blades that are fixed to that bench. The bench pushes back to the shoulder girdle; this causes the shoulder blades not to mobilize properly. This puts a tremendous amount of stress on the shoulders because of the absence of scapula humeral rhythm. The humeral joint can no longer maintain congruency with the scapula. Ouch! There are risks for major hypertrophy depending on someone's anatomy. The type of anatomy will dictate the level of risk.  Fixmyfitnessclub.com says -This is the best bench press on the planet! Let's talk more chest... Hey! Dude how much weight can you bench? I was giving a talk to prove a point. I asked, "How many people think that you must perform a barbell chest press to have a huge strong chest"? Most of the room raised their hands. There was one student who had a massive chest (thanks to his parents, and something in the mix of his exercises). I asked him how much he could bench. His reply was 480! "Holy pec-major who is your trainer?" Let me ask you a question, can you take two 240 pound dumbbells and bench them on a flat bench"? He smirked and of course he said no. What does that tell you? You go into a straight bar, and there is a predictable outcome. Moreover, the straight bar is a closed chain dictated movement and your hands are fixed to a bar. The prime movers are the triceps, because your hands are connected to the bar. In addition, there are more joint forces with the straight bar, more stress on the hands, and more force generated through the bar.The stimulus is half that of a dumbbell, which is not fixed, they have a different force analysis. During the bench press, the shoulder joint is taking all the force loads, which are invisible. Remember forces are below the skin where the bones and tendons experience internal stress. Moreover, this is the reason why people eventually have pain in the AC joint, where the acromium meets the clavicle. If I had a client who wanted maximal muscle in the pectorals region, I would use dumbbells as opposed to a straight bar to get more fiber recruitment. When you have dumbbells in your hands your chest has no choice but to fire maximally. The greatest benefit you get to adduct the shoulders. The way the chest was designed move with the arms and shoulders.   WRITTEN BY DAVE PARISE CPT MES FPTA Now go grab your dumbbells and really work those pecs!

If you're looking for dysfunction and pain in the shoulder region, you can find it with an overhead press. This is due to the externally rotated position. I did not say not to do them; I said there is a huge risk! I promise you great delts were not achieved with overhead presses. The most common exercises that lead to Shoulder Impingement Syndrome (SIS) are; military press, seated straight bar or dumbbells, and of course the upright row. I will not talk about behind the neck presses, they are just dysfunctional. Shoulder presses generally train the anterior shoulder girdle muscles (front delts) a professional trainer asks, what is the goal? Some other exercises that have also have lead to impingement can be corrected if the proper path and range of motion are changed. These would be the flat barbell bench press, and lateral raise from the side with dumbbells. Now the tech talk: Impingement syndrome is defined as a compromise of the space between the head of the humerus and the acromial arch. In simple terms: the top of your upper arm bone is too high and close to your acromion (part of the shoulder blade-scapula) and your clavicle (collarbone). This decrease in space can come from either a structural problem (usually bone) or a functional problem (usually muscular). Since a structural problem would likely show up as soon as someone begins lifting weights, we'll focus on functional causes of impingement. This is most likely the culprit in the gym. When you raise your arm, a complex chain of events takes place. A group of muscles called scapular stabilizers (serratus, trapezius, levator scapulae, rhomboids, and teres major) function in a very precise manner to ensure that the scapula is in the right place at the right time. At the same time, the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) finely coordinate the movement of the humerus to ensure proper alignment in relation to the scapula. If these muscles do not coordinate this movement perfectly, the head of the humerus is likely to rise up and forward and bump into the bottom of the acromion. To feel the top of your acromion, slide your fingers from the middle of your collarbone outward toward your deltoid. Just before getting to your deltoid you will feel the top of your acromion sticking up a bit. When this impingement occurs, the supraspinatus muscle and tendon, as well as the subacromial bursa, are trapped between the humerus and the acromion. When two soft structures are trapped between two bony structures, you can guess who loses. This results in swelling and tenderness of this bursa (bursitis) and the supraspinatus muscle and tendon (tendonitis).     If you need more to make your self-diagnosis, try this orthopedic test. Raise your arm in front of you to an overhead position while keeping your pinky up and thumb down. If that movement hurts or is impossible due to pain, then you likely have some degree of shoulder impingement. Some think it is macho to just train through pain. That again is based on sensation and someone's own perception of how an exercise feels. Please as a certified professional on the latter to qualified always remember there are many ways to train the anterior shoulder girdle muscles with greater benefits. Just to name a better way to perform the overhead press would be the following: This is for those whose goal is hypertrophy. (Major muscle building) If so try this: On a slight incline 65 degrees, using dumbbells have your arms in a scapular plane. i.e. This environment will give you scapula anchoring for the goal of muscular hypertrophy. If you follow the elbows they are one to two inches outside your hips. Another way to figure out this position is to stand up and get in an anatomical position. Let your arms hang naturally along your sides- with palms up. Take your hands and slowly bend the elbow simulating a bicep curl stop at top range and turn your hands facing towards each other.This is the position will stimulate like a volume knob the anterior shoulder girdle muscles. This will also decrease the risk of SIS by 40%! Seated is far superior then standing for the goal of muscle building. However if you stand there will be core and functional value and less stimulus in the shoulder region. The reason for this is that there are more internal forces. The load has to start in the hands and travel to the feet, and then back up the chain. This is simply called 'enter-exit" principles. We choose the environment and exercise based on the goal. We choose all movements and positions based on the engineering of the body. It all comes down to goal needs, and levels of control. This move you will find on the "How To" sectionHave a request for a blog post? Leave your commentDave Parise CPT FPTA MESI can't wait to send you a video you can follow in the fitness center...

Presented By: Me personally ...see other sites have ghost writers...not I ! A moment of insight; it's worth a lifetime of experience!        Actually, it's hard to get fat by eating too much. Think about it. We've all seen people who eat and eat and never gain weight- they seem to have a hollow leg. In fact, I'm willing to bet that every one of my readers can say "I used to be that way. "I could eat anything I wanted and I never gained weight". We are born with built-in protective mechanisms that help us resist gaining weight. When we over eat. Body temperature rises, "insensible" exercise increases, fat burning enzyme activity increases and appetite decreases. Don't jump to the conclusion that you can eat anything you want as long as you exercise. I didn't say that did I? What I said was, exercise makes you resistant to gaining weight. I won't deny that diet plays a role in whether you get fat or stay lean. But the tendency to get fat is not determined by the amount or quality of food you eat.Why people gain weight...Overweight people often blame their weight on their recent behavior (like eating too much) instead of looking back through the years for the reason. Getting fat is not a short-term process. It starts with a slow down in metabolism caused by a decrease in the use of muscle. Obvious fat may not appear for five or ten years. If you gain weight more easily now than when you were young, it is because your muscles can no longer burn up all the calories you feed them. The ultimate control of metabolism is exercise. Exercise can change your metabolism in such a way that you become more and more resistant to gaining weight. Diet books that claim miracle insights into weight control are simply flat-out wrong.The control mechanism for obesity is not the diet, its muscle metabolism.Dieting is quite useful for losing fat temporarily, but it doesn't cure the tendency to get fat easily. We all know people who have lost weight by dieting, only to gain it back when they stop. This pattern is so well known that nutritionist jokingly call it the "rhythm method of "girth control". Even if you lose weight on a diet, you aren't fixing the slow metabolism that makes you quickly gain weight again. When you put gas in your car, do you ask how much fuel your fenders need? The fat on your body is like the fenders on your car. Do you think fat fenders are saying,Feed me, I'm hungry!"It's not the fenders that need fuel, it's the engine. If you don't exercise your muscles atrophy, meaning that your body's engine shrinks. It's as if you'd replaced your big, powerful engine with a smaller, fuel efficient engine. Now you don't need as much fuel, so that extra food is made into fat fenders! Some people get so out of shape that it's as if they'd replaced their car engine with a lawn mower engine-and now they are towing a trailer!!! People who fall for the con game of the yo-yo diets- are like compulsive gamblers, sure that they found the secret for beating the odds. If you play the weight loss game by dieting you may get short-term results, but you won't win in the end. You're going up against thee house-metabolism- hopelessly trying for a big win- fast weight loss-against all odds. Diets are not the answer because they don't improve metabolism. The only way to improve metabolism is to exercise. I wish I could get overweight people to stay away from diet books and friends who claim to have lost a lot of weight. A fat person should ask a fox, a deer or even the family dog how he to stays so skinny.Never say diet.....The over-weight person says, "I just can't lose weight". But when you ask the typical over-weight person if he has ever lost weight on a diet, he will tell you of the thirty pounds he /she lost on this diet and the twenty pounds he lost on that one. In fact, many of the people interviewed have lost thousand of pounds over the years! Yes, diets help people lose weight, but losing weight is not the basic problem. The problem is - gaining weight! Fat people gain weight easily and quickly, so before long they have more fat than they have just lost. When you diet away your fat, you aren't treating the real problem. After you finish the diet, you may have lost some fat, but you haven't lost your tendency to get fat. Yep you get it! You haven't corrected the problem that makes you gain weight more easily than other people do. Overweight people who constantly diet should worry less about how to lose weight. Instead they should ask themselves,"Why do I gain weight" so easily".?When a fit person eats 1,000 calories, all of them get burned, wasted, used up. When a fat person eats 1,000 calories, only some of them are used up, while the remainder is converted to fat. If the fat person adjusts his diet so he eats fewer calories, his body learns to function on still fewer. Again he is left with extra calories that will be stored as fat. But long term weight control requires a change in body chemistry so he won't get fat all over again. Exercise (strength training) is the ONLY way to change your metabolism so that your body converts fewer calories to fat.Body Fat Percentage....Men should be 14%-20%Women should be 18%-23%To be five or ten pounds overweight may seem normal, and all your slightly overweight friends may look normal, but that doesn't mean they are healthy. Those friends are average, not healthy. The obvious answer is hormones. At puberty, boys and girls have approximately the same percentage of fat, around 14 - 17 percent. Then, when the female and male hormones kick in, big changes occur. Male hormones induce muscle growth while suppressing storage of fat. Female hormones stimulate the deposition of fat. (Most likely this is a safety mechanism so that a pregnant woman will have extra fat to nourish her baby, even if she can't get enough calories to feed herself properly. The great news is this can be reversed by increasing muscle tissue.People often ask if it's okay to be a little fatter as you get older. I'll admit that it's harder for older people to keep their fat percentage low. Many older people (65+) don't exercise as vigorously as they did when they were young. They're more likely to have down time because of injury or illness, and they recover slower. And as one ages some bone and muscle are lost, so that the nonfat part of the body shrinks. Here again, women are behind the eight ball. Most men don't experience muscle and bone loss until their seventies, while women usually experience it ten to fifteen years earlier. Additionally, menopause speeds up bone loss. Women have to decide whether to take an estrogen replacement-which tends to add more fat or risk faster and greater diminish of bone density... Given all of this, should men and women have higher fat percentages? The answer is a simple No!People ask, "Can you be zero fat"? Well, the brain is made of fat....if you got to zero percent fat the only profession you could go into would be politics!Fat VS. Lean ....Let's drop the fat talk and instead talk about what's left the lean part of our bodies. Now we see a big difference between men and women. Men have anywhere from twenty to forty more pounds of lean body mass, mainly muscle and bone, than women. And it's the amount of lean (muscle) we have not the amount of fat that determines how easily we gain or lose weight. When I talk "lean" I am thinking mostly about muscle because that's the part that can be changed. Technically, lean body mass includes bones and other soft tissue, but those parts don't have high metabolisms and can't be changed very easily. Muscle, on the other hand, can be increased or decreased and can be trained to burn fat. The muscle on your body is similar to engines in your car. It's the part of your body that uses your calories. Muscle, the underlying engine, burns most of the calories we eat. Because men's engines are considerably bigger than women's they can eat more with out gaining weight. And, if they do gain weight, their bigger engines will burn off the excess fat more readily than a woman's smaller engine. While it's fun to talk about how much fat we have, the significant number is how much lean do we have? That is what we need lean. The more muscle the more the caloric burn. Your correct weight (For about a third of the people -) correct weight is much lower than what they think it should be. These are the "skinny fats" that have lost muscle over the years. (Liquid diets, fasting, no strength training, skipping breakfast, yo-yo diets. Their present frames can't afford to carry as much weight as they did in the past. ************* What is the cure************Plant firmly in your head the fact that the problem is not excess fat; fat is only the outer most symptom. The real problem is the lack of Fat- burning muscle underneath the fat. As muscle gives way to fat, not only does muscle decrease, thereby lessening the need for calories, but also the chemistry of the remaining muscle changes in such a way as to require fewer calories. Dieting may decrease fat, but it cannot increase the amount of muscle or reverse the badly altered chemistry of the muscles. Additionally, dieting does nothing to improve the body shape.If a person was fat and a pear shaped before a diet, they will be skinny and a pear shaped afterward. Furthermore, your situation might actually worse; radical dieting, unbalanced dieting shots, liquid diets and fasting have been shown to decrease muscle mass while a person loses weight. We have developed such a mania for losing weight that we overlook what the lost weight consists of. Suppose I were to call you on the telephone with the exciting news that the local supermarket was selling twelve pounds for only $5.99! Your reaction would be, "Twelve pounds of what? Well, that's what I ask when someone tells me of a terrific diet that guarantees you will lose twelve pounds in 10 weeks, or no time at all- twelve pounds of what? Unfortunately, while losing fat, you may also lose muscle, which decreases the need for calories and makes the problem worse. All of us think of someone we know who has gone on a diet only to end up looking gaunt and haggard. Compare over-eaters and under eaters to many people who have exercised their bodies to low fat levels. They are full-bodied, healthy individuals who lead active lives without being constantly concerned about the number of calories they eatExercise increases muscle and tones it? Cant tone a muscle another story!!! However you can increase density. Density is the word to replace tone. The body can become tighter, and harder to the touch with the right balance of specific exercises, incorporated with the proper food plan. (I can do this for you)Exercise alters a muscles chemistry and increases the metabolic rate. All of these effects mean that you burn more calories even when you're asleep. The ultimate cure for fat is exercise!What kind of exercise....If you want to get fit, find a twelve year old kid, whatever he does - you do! They never stop to say, "Oh! I must do my jogging now!" or "I should go to my aerobics class now". Exercising nonstop, trains muscles to burn fat, more important, they change your metabolism so you won't get fat anymore. When you exercise to the point of breathing deeply -but not getting out of breath your muscles burn fat. Muscles burn fat ONLY in the presence of oxygen. When you get out of breath, fat burning shuts down.Muscles burns two kinds of fuel-fat and sugar (glucose). They prefer to burn fat because it lasts a long time and produces lots of energy, but fat can't be burned unless the muscles get oxygen. When muscles need quick energy, they switch to burning sugar. In contrast to fat, sugar/glucose can be burned without oxygen. When you run fast enough to get out of breath, your muscles are deprived of oxygen. It seems odd, doesn't it? Even though you are breathing hard, the oxygen supply to the muscles isn't sufficient for fat metabolism to continue. When there's not enough oxygen for fat burning sugar-burning takes over. In reality, muscles burn fat and sugar at the same time, but they prefer to burn fat during gentle activity. In other words, hard out of breath exercise burns some fat, but it's not the most efficient way to burn fat. There's another aspect of aerobic exercise that is much more important than how much fat it burns while you're doing it. Aerobic exercise stimulates the growth of fat burning enzymes, so you tend to burn more fat even when you're sitting around doing nothing. In other words, a fit person burns more at rest...get fit!EATING OUT...If you leave the house empty handed...you will set yourself up to fail. The choice to lose or waste your time and $$$ is a choice. Skipping meals makes you crave, overeat at the next meal, and it slows down your metabolism, which ultimately hinders weight loss. If you only have a small amount to lose and you cut your calorie intake by 500 from the recommended 2000 calories per day, you will lose weight; if you are aiming to lose a significant amount, stick to 1200 calories a day and you will get there. Never go below 1200 for a female, 1500 for a male.Let me design a 90-day eating pattern for you..email download I will work with you for 30-days free! Via text, and Voxer.203-675-5575Dave Parise CPT FPTA MESwww.fitprospersonaltrainingschool.comwww.expertwitnessfitness.comwww.fixmyfitness.com

Hey Fix-it-fans! I am writing as fast as I can...be gentle!! :)   So I learned how to choose the great super foods to reprogram your genes for fat loss and better health? Drum roll please! How do we learn what to choose and accomplish this quickly? It comes down to three words my friends 1-Whole 2-Real 3-Fresh. Or call your great grandma she did it! It all comes down to quality! Stop using boxed and canned foods! Anything you eat that's not whole and fresh will deliver a bad set of instructions to the body. Let me Dave Parise (no I'm not a dietitian) not into food pyramids, or counting servings! I am not a nutritionist... no such animal... no such degree! Read a book and preach! Presto! You are a nutritionist! I am not a licensed medical professional! I am not an exercise physiologist! I have not met one in 29 years that doesn't need major work in bio-mechanics of movement and proper exercise technique. Book smart is cool, and but living in academia and never entering the "trenches" of the real hands on world". Back to the truth about food. I want you to start eating foods from the RAINBOW- and I don't mean skittles! Eat colorful foods, go for the darkest deepest colors from the plant world that you can find. Red, yellow, purple, green, blue, those vibrant colors are super charged with phytonutrients or phytochemicals... "Phyto" refers to the Greek word for plant. A plant food contains thousands of natural chemicals. These chemicals help protect plants from germs, fungi, bugs, and other threats. Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they help prevent disease and keep your body working properly. I believe based on my research that vegetables should take up 40-45% of your plate 3 times per day! Remember food is information, so what other types of food needs to be present? (Pro) Protein- protein at every meal! Eggs, Poultry, grass fed meats, (sustainability & raised) organic or wild caught fish, not farmed (stay away from tilapia and sword) my favorites are salmon, cod, steel head trout, and sardines in water. Use various types of non radiated nuts (thanks GEORGE BUSH!) like almonds, cashews, hemp seeds, pumpkin seeds, chia seeds, and hemp seeds. Please stay clear of any type of SOY! Toxic garbage food! Thanks (Monsanto) for creating the "harvest of fear"... . Back to protein at every meal! WHY? Because a higher protein diet balances the hormones that regulate our apostate. (Appetite) and it helps increase our metabolic rate- how? by helping repair over active muscle, and because muscle (our fat-burning-engines) burns 6 to 7 times more calories than fat burns... Muscles are cool! (science word) (Pro) protein should be present at every meal! I am not talking 3-times per day... protein 5x per day... remember your mid AM and pre PM snack.The last piece of Vidal info I can share is we all need FAT! We want less on us, than in us. I understand however the right amounts of fat is the key. Please don't say OH well that's a good fat! FAT IS FAT! The reason why people shy away from fat is formulated by: not losing weight because of their sedentary, lazy, excuses of why they don't exercise enough! Hence they starve, omit, and send the wrong information to the body- "SHUT DOWN & CONSERVE" what the body does to get out of work! (Google GLUCONEOGENESIS) I know I teased you today- short and sweet! To be continued... #parisepromise! Dave Parise CPT FPTA MESHire me to do a workout video for you! 203-675-5575 Text

   When people talk about resistance exercising they say, "Oh, look at that guy... look at that girl, look at how they look. That's the evidence." Just because someone looks fit and healthy does not make what they are doing evidence. Again, that is NOT the evidence. It is very short-sighted. The way someone looks has nothing to do with the safety or effectiveness of an exercise. It has to do with their overall environment (i.e. choices). With that being said, a person's physique is not the best indicator of whether an exercise is effective, ineffective, or even potentially unsafe.One of the reasons you are reading this is to take a look at things from a different perspective. I understand you may have a tough time digesting what I am about to say. I know I did for a long time. Think about it, where do we all learn how to work out? Most people learn in the gym - even if someone says, "no, no, no, I learned in school," Let me ask you this, where did your teacher learn how to work out? The gym? That is where we all learn, in the gym. We all learn the same things in the same place. All the supported material is the same, monthly workout magazines, people's opinions, and the rent a buddy trainers. It is very difficult, when I post or write about an exercise. I know someone's feelings will get hurt. "Why"?, one may ask me, because that is the only thing that keeps some of these exercises alive, an emotional attachment. It is crazy to think, but people are married to some of these exercises. I know if I talk about the exercises you really love, I will be presenting facts, and I do not care if I hurt your feelings. Why? We all came from the same place, we all learned from the gym. It is not my fault that we were not taught the facts. That is my mission, to teach the facts and put the exercise in perspective. Yes, I may talk about an exercise you love and are emotionally attached to, so try not to lose your mind. Try to put it in perspective and not get angry with me. I really want to emphasize an open mind when I post, or write a book. Leave the emotional attachment to what you know at the front cover.I am sure you have seen, heard or experienced it yourself in the gym "Yeah, I hurt, but you know, it's a good kind of hurt." That is exactly how many people determine whether an exercise is good or bad, effective, ineffective, etc. They based it on how they felt. You and I learned the "no pain, no gain" theory was prevalent in the fitness world. Yet, the "no pain, no gain" theory is very misleading. I will repeat that the "no pain, no gain" theory is very misleading. A person thinks that because they feel an exercise in a certain place, it must be the place that is working. I am sure you know what I am talking about. I know you have heard this, read this in many articles, or maybe said this yourself, many times. That could not be more misleading.Thinking an exercise is working based on how it feels, is what I call a sensation. A sensation is a learned thing. Sometimes what is in your head can either enhance a feeling you think you have, or it can get in the way of a feeling you maybe should be having. A sensation is not always the purest form, nor is it the most accurate form of indicating what is really happening in the body. So keep an open mind and respect the body and the way it functions...regardless of what the trainer says!I am here to listen and educate you...Dave Parise CPT FPTA MESWWW.FITPROSPERSONALTRAININGCENTER.COM get certified!expertwitnessfitness.com

   Cellulite is a commercial term, is not a medical term, known as that so called unappealing look upon the skin, that we have a rippling effect of fat cells protruding out through the connective tissues. And there are so many reasons for that. So we can't just deal with it as a cosmetic sense, where you go to the store, and we buy these creams and cleansers, or these abrasion brushes and we try to break it apart and try to get it metabolized. What has happened is that genetically you lost the ability for the outer part of the connective tissue to maintain that fat cell. And now all the fat is pushing on the superficial aspect of the epidermis, which is the outer portion of the skin. So, is there a way of dealing with it? Absolutely. We can somehow shrink that fat cell, but, shrinking fat cells means that we need to burn extra calories. We want to take that fat cell and metabolize it to blood sugar. That's what we call fat burning. So in our bodies there is no burning sensation occurring even though we have 20 plus years of videotapes, DVDs, telling you that that burning sensation you're feeling when you're doing that leg lift, when you do that ab toning exercise, that's fat metabolizing. You can't feel fat metabolizing, melting, or reducing. That takes a period of time, anywhere between 15-20 minutes. This is the reason why I don't advocate the concept of spot reduction, because we can't bio mechanically take this fat cell and drip it down in terms of a simple blood sugar. We can't reduce by doing certain exercises.    HOWEVER we can take away that appearance of the cellulite type materials. So, it takes a period of time, however, like anything else, it can be done, it just takes will power, and takes a very good regimen and exercise program to burn those calories as well as a modified dietary intake. We have the pear shape, or the apple, and I have seen amazing results from my 90-day plan. People who have body fat distributions around the hips, and the thighs and the buttox . In terms of just appearance concern though, if we have body fat specifically in those areas and we're trying what we can to rid ourselves from that area it's not happening, then there's always the option of cosmetic surgery, maybe through liposuction. However, again, I think with any really good board certified dermatologist, professional trainer, or plastic surgeon they're going to advocate that you try to work on those areas through exercise and through modified dietary type intakes of basic food routines before you're actually opt for liposuction. But it can be done, but yeah it takes a lot of discipline for you to do so.I can design a specific 90- day plan to follow to reduce the appearance of this unwanted skin. It is combined with the right amount of exercise as well.Dave Parise CPT FPTA MESwww.fixmyfitnessclub.comwww.fitprospersonaltrainingschool.comexpertwitnessfitness.com

 Plant firmly in your head the fact that the problem is not excess fat; fat is only the outermost symptom. The real problem is the lack of Fat- burning muscle underneath the fat. As muscle gives way to fat, not only does muscle decrease, thereby lessening the need for calories, but also the chemistry of the remaining muscle changes in such a way as to require fewer calories.Dieting may decrease fat, but it cannot increase the amount of muscle or reverse the badly altered chemistry of the muscles. Additionally, dieting does nothing to improve the body shape. If a person was fat and a pear shaped before a diet, they will be skinny and a pear shaped afterward. Furthermore, your situation might actually worse; radical dieting, unbalanced dieting shots, liquid diets and fasting have been shown to decrease muscle mass while a person loses weight.We have developed such a mania for losing weight that we overlook what the lost weight consists of. Suppose I were to call you on your cell with the exciting news that the local supermarket was selling twelve pounds for only $5.99! Your reaction would be, "Twelve pounds of what? Well, that's what I ask when someone tells me of a terrific diet that guarantees you will lose twelve pounds in 10 weeks, or no time at all- twelve pounds of what? Unfortunately, while losing fat, you may also lose muscle, which decreases the need for calories and makes the problem worse. (Skinny-fat)All of us think of someone we know who has gone on a diet only to end up looking gaunt and haggard. Compare over-eaters and under eaters to many people who have exercised their bodies to low fat levels. They are full-bodied, healthy individuals who lead active lives without being constantly concerned about the number of calories they eat. Exercise increases muscle, tones it alters its chemistry and increases the metabolic rate. All of these effects mean that you burn more calories even when you're asleep. GO WORKOUT NOW!By Dave Parise CPT FPTA MESFitness Consultant, Video workout monogramming, Strength, 90- day nutrition transformation download.Fixmyfitnessclub.comwww.fitprospersonaltrainingschool.comexpertwitnessfitness.com 

How many times have you been bombarded with insane infomercials? Have you ever asked a question on Facebook, and get 15 opinions of what someone else is emotionally attached to? Not the TRUTH just an attachment based on someone's perception right? Your friend tells you to do this or that, because they have great genetics., or their gym trainer says so! Subjective opinions seems to be as easy as a food binge these days, or grabbing a burger at a drive up window. We are media brainwashed into thinking there are six pack shortcuts or a beast within. Read any social media platform a selfie ridden smorgasbord of hot guys, and girls with a side note that says SHREDZ...what a crock of Sh__! This is so subjective it's comical! These companies are also paying high commissions to the models that post these fictitious claims. Did you know the FDA does not regulate any supplement, and over 70% of all supplements are not what they claim to be. Some create heart palpitations, headaches, dizziness, and a shaky feeling. Some will give you a better pump but at what cost? I know many guys in their early 30's that have ED after taking workout drinks, and powders. The incredible Mr. Limpet? They have combined these heavily marketed, promise to be jacked products with caffeine, which they already contain, and other vasodilators. The CNS (central nervous system) becomes overloaded and will lead to many long term complications. Why do bodybuilders think they need so much protein? Why don't they have a new commercial by the American diabetics association that says "GOT INSULIN?! It seems to be taken by non insulin dependent bodybuilders daily anyway. It it what they were told? Did they see it on a bodybuilding website? I know they did not read it from a reputable source like Harvard, or Journal of American Medicine. (JAMA) Regardless I am going to debunk the MYTHS and stop wasting you time, and start saving you $$$$. I just want you to be happy, healthy, and have a decent in shape- tight body! I can do this for you! I totally understand your frustration, and willingness to learn quickly!Your consultant, trainer, teacher, educator...call me what you wish! Come join the club.Dave Parise CPT FPTA MES FMFC FPTA MES CPThttps://fixmyfitnessclub.com where you feel the burn as you learn!

Identifying the ProblemPlant firmly in your head the fact that the problem is not excess fat; fat is only the outer most symptom. The real problem is the lack of Fat- burning muscle underneath the fat. As muscle gives way to fat, not only does muscle decrease, thereby lessening the need for calories, but also the chemistry of the remaining muscle changes in such a way as to require fewer calories.Dieting may decrease fat, but it cannot increase the amount of muscle or reverse the badly altered chemistry of the muscles. Additionally, dieting does nothing to improve the body shape. If a person was fat and a pear shaped before a diet, they will be skinny and a pear shaped afterward. Furthermore, your situation might actually worsen; radical dieting, unbalanced dieting shots, liquid diets and fasting have been shown to decrease muscle mass while a person loses weight.We have developed such a mania for losing weight that we overlook what the lost weight consists of. Suppose I were to call you on the telephone with the exciting news that the local supermarket was selling twelve pounds for only $5.99! Your reaction would be, "Twelve pounds of what?". Well, that's what I ask when someone tells me of a terrific diet that guarantees you will lose twelve pounds in 10 weeks, or no time at all - "Twelve pounds of what?". Unfortunately, while losing fat, you may also lose muscle, which decreases the need for calories and makes the problem worse.All of us think of someone we know who has gone on a diet only to end up looking gaunt and haggard. Compare over-eaters and under-eaters to many people who have exercised their bodies to low fat levels. They are full-bodied, healthy individuals who lead active lives without being constantly concerned about the number of calories they eat. Exercise increases muscle, tones it, alters its chemistry and increases the metabolic rate. All of these effects mean that you burn more calories even when you're asleep.Spot ReducingNext to quick weight loss diets, spot reducing has to be the biggest rip-off foisted on the American public. Most of us laugh at those old-fashioned bumping and rolling devices that were supposed to jiggle the fat away. But I'll bet almost every woman has been suckered into doing leg lifts, and butt blasting exercises to get rid butt and thigh fat, and every man has done sit-ups to work off his belly fat. I'm as guilty as anyone. I was starting to get a little roll around my midsection, so I did sit-ups - in the morning, in the afternoon and in the evening. I did more than three hundred sit-ups a day! My abdominals muscles got hard as rock, but the fat on top never moved. My belly felt like jell-o on top of a washboard.Let me say it load and clear: YOU CANNOT SPOT REDUCE! You cannot work a specific muscle with the idea that the fat on top of the muscle will be burned off. Just because fat tends to collect in specific areas doesn't mean working that area is going to dislodge it. In women, fat tends to be deposited in the upper thighs and buttocks; in men, it collects in the belly. But, the fat doesn't belong to those areas. Exercising those muscles to lose the fat in those areas is silly. Fat is like blood. If you cut your finger, you don't get finger blood. The fat on your thighs isn't thigh fat - it's just fat."How do I get to where I want to be?" You must graze frequently. These frequent meals are what will regulate your blood sugar levels... and assist your fat burning engines. It is the small, or no breakfast, then skipping meals throughout the day that suppresses your metabolism. If you do not put fuel in the car, it has nothing to burn. Eating three times per day or skipping meals will only slow your fat-burning process and promote the loss of lean body weight (LBW). Your body will actually eat away muscle tissue and store fat. You must plan. It is the first step to a healthier lifestyle. Planning your meals will omit non-nutritious foods, and replace them with foods more conducive to your health goal. By planning, you make certain you will stay on a successful eating pattern. You must drink as much water as possible. Incredible as it may seem, water is quite possibly the single most important factor in losing weight and keeping it off. For less water retention and permanent weight loss, FixMyFitnessClub.com recommends that you drink .65 fluid ounces multiplied by your current body weight. Here is why: Water suppresses the appetite. Water helps your body metabolize fat cells. Kidneys cannot function without it. The more you drink the less you retain. Water helps maintain proper muscle tone. Water helps prevent sagging skin. Water helps rid the body of waste. If you use the scale, you will fail. Dramatic changes in body composition (your muscle to fat ratio) can occur without a drastic decrease in overall weight. You must take your lifestyle and current habits into consideration. With our help, support, and recommendations, you will achieve increased self-awareness and modify your behavior.We want you to utilize this information as a learning tool. We want you to think, because there are more then 30,000 diets registered in the U.S. Every time you turn around our minds are being flooded with more diets and gimmicks. We ingest too much confusion and therefore, we do not understand what it means to eat well. With all the fitness and diet guru's bombarding us with a new fangled celebrity diets... the confusion and false hopes escalate to proportions that leave us with another failure. It is a way to brainwash us into thinking there is another way for a quick fix. This is an insult! In addition, I personally take that to heart, and so should you! Diets do not work period! Skipping meals make you FAT! This is why there is diet book after diet book and people are still searching for answers and are still struggling.The answer is not in the diet book - it's within you.#Dave Parise #Fitnessfixer #Fixmyfitnessclub