Supplement Sunday time with Mike

Let us sit down for a moment and talk about what vitamins and minerals you take into your body. Do you get everything you need daily from your diet? probably not... this is where the multi vitamin comes into play.

In the fitness world there is a problem with over complication. Muscle movements and routines are are confusing to the general gym base because of all the opinions floating around.  Supplements are infinitely more confusing unless you have a degree in nutrition/chemistry or pharmaceuticals. Even with those degrees i can't promise that you won't be overwhelmed with great PR and misleading statistics from the companies who have spent decades telling everyone that this one pill will make them ripped/skinny/strong.

This weeks topic is the multi-vitamin. I am starting with this one because i can recommend this one to anyone and everyone. weight loss, muscle growth, muscle/join rehab and over-all fitness can all be linked to having the right amount of vitamins and minerals. Now don't get what i am saying the wrong way, a vitamin wont solve all your problems, however, it will help you go in the right direction. Here is that tiny disclaimer at the bottom of every TV ad ever, "With proper exercise and nutrition, this vitamin will be the most useful".

Is there a difference between walmart brand vitamins and more expensive ones? It all depends on the active ingredients and how they are produced. instead of breaking down how vitamins have been synthesized in a lab and how the price of the product is reflective upon its marketing. Here is a list of 100 vitamins and their overall score. But don't just go by this list, i would pick a highly rated product and then crosscheck it with another website to make sure their isn't a bias on the one website!

Next weeks supplement will be Protein!

Today is a Rest Day in the Sisu Fitness World. But that doesn't mean you cant

make some gains. Get out and do some shopping to prepare your cupboards and

your refrigerator for when those food cravings kick in! If you have junk food 

sitting around in its easy to open and premade packaging, you will find yourself

grabbing a bite (or several bites) whenever you find it convenient.

Prepare some small healthy snacks around 250-500 calories to grab when those

mid morning/afternoon/evening cravings come on. 

Here are 9 tasty options!

-Mike

Hydration, Hospital Room Realization

I am sitting in a Hospital room with my Mother who has just broken her back. However, the lady in the next room has a very bad cold she is having trouble recovering from. Two completely unlinked events but what is one of the main ways to treat both patients? Saline solution. Also known as salt water. This solution hydrates the body and allows the body to function the best it can. Anyone who comes into the ER will most likely be given an IV of this solution. 

But i feel fine, i don't need more water! Dehydration is a very serious deal. Dehydration results in a reduction of the volume of blood in your body and a thickening of the blood that puts a strain on your cardiovascular system, increasing your heart rate. It also results in an imbalance of electrolytes that control the functioning of cells, which can lead to seizures, involuntary muscle contractions and loss of consciousness. Symptoms of dehydration include dry mouth, dizziness, extreme thirst, reduced urination, sunken eyes, low blood pressure, rapid breathing and confusion.

This becomes even more serious for athletes. Exercising while dehydrated causes micro traumas to the body and can cause your brain to swell. A study published in the October 2005 issue of the "Journal of Athletic Training" showed that muscle microdamage increased in individuals exercising while dehydrated in hot, humid conditions. Swelling of the brain can also result from exercising while dehydrated. While drinking water to replace fluids, the body's cells may take in the water too quickly. The cells can swell and rupture, including those in the brain, leading to a life-threatening situation"

So when the days get hot this summer and you want to stay in shape and enjoy the outdoors, make sure to drink your water, and lots of it. 

Workout

Its time to introduce Fluffies! 

This is a favorite core workout of mine.

There is three exercises you must complete to failure to do fluffies!
Tea cup holds (perform until failure)
6 Inch feet holds (perform until failure)
Feet elevated crunches (perform until failure)
As soon as you fail, switch right into the next movement! NO REST

 

Your feet should NEVER touch the ground thru this entire workout. i promise it will hurt, but will be
well worth it in the end.

- Mike

Fitness one step at a time. (From couch to Sisu Strength)

   A lot of people think of fitness as a destination and not the journey.

                

       With TV gimmicks like one pill a day and (30 Day, 60 Day, 90 Day) fitness plans, you would think people would ask; What do you do after the 90 Days? Rinse and repeat for the next 275 days of the year. This system of being unhealthy, getting "Fit", and then becoming unhealthy is a vicious cycle that is embraced by health marketers. 

Done with (any fitness DVD), start the next new BETTER one! or the old one again but with more intensity! 

Don't get me wrong, i love that people are trying to better their lives and take a step in the right direction. However, i want them to see these fad diets and workout plans as just that, a step and not the final destination. 

The ideal situation would be someone coming to me and telling me, "well i did this fitness dvd and it was good, but i don't know where to go from here". This is where a personal trainer gets to step in and show them alternative workouts and keep their intensity up.

Today's workout is the most important workout of the week

Go out grocery shopping with all the coupons you can find and i know there is a lot so no complaining that eating healthy is expensive if you just do some preparation. Get enough food to last you a week. Looking ahead to your week, determine if you have enough time in your day to prepare food at the time of you eating it, if not prepare your meals today. I usually prepare a few meals as a back up if something coming up.

The biggest set back i see for my clients and friends/family who are trying to get healthy is, "I ran out of time and grabbed what ever food i could while walking out the door". Well, you could prepare ahead of time to have a healthy substitute or even easier, don't buy and keep unhealthy food. Don't let your split second decision mess up your diet for the day, prepare for that moment of weakness and don't give yourself the option to grab something unhealthy. 

Here is a healthy option for a grab and go snack that you keep in your freezer to grab when you need it and prepare it when you have time! No Excuses! 

Mexican Paletas (Fruit Icepops)

And here is a simple recipe for a Paletas de Melon.

And other Paletas

Go have a healthy day. Monday's post will be up first thing in the morning.