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Ever find yourself in the grocery store wondering what to buy?
You want to eat something healthy but you just dont know where to start There is so much confusion about nutrition and what you should eat You see items that say things like “low carb,” “low fat,” “no added sugar,” and “sugar-free,” and choose them over other products but you aren’t making progress. You aren’t even sure if these items work but you need something that is EASY and FAST! Well, keep reading for a list of items that will help clean up your grocery cart. The BEST tip that everyone should follow is to shop the perimeter of the grocery store first! This is where nutrient-dense foods are found Fill your cart with fruits, veggies, and lean meats. Once you have finished shopping the perimeter go down the aisles for these staple items:
Making small sustainable changes is the best way to see progress, achieve results and keep it! If you need more accountability and help to make changes to your nutrition Let me coach you and hold you accountable Contact me HERE and Ill set up a time to get to know you, your goals and create the simplest GAME PLAN for you to reach your goals Coach Christian
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When you think of the gym you’re probably thinking of weights, aka strength training
strength training is loved by many but also fear by many strength training isn’t some scary or over complicated thing Its simply movement with resistance Something that forces your muscle to breakdown, rebuild and repeat Each time doing slightly more than last time and this is what pushes your muscles to adapt and become stronger That’s it So if you’ve done a push-up, you’ve been strength training And If you’ve gone from doing 1 push up to 2 push-ups, then you’ve been following a strength training routine Its really that simple Now there are many variables when it comes to strength training movements, resistance, reps, timing, and weights What you choose to do depends on your goals Here are the types of strength training: BODYWEIGHT TRAINING Bodyweight training or calisthenics is just using your own bodyweight as the resistance Think squats, lunges, pull-ups, push-ups, sit-ups These are the foundational movements and the best place to start Why is this the best place to start? Two big reasons: #1) Functional Movements You can’t get away from these movements You do them in everyday life Sit down and stand up, you are squatting Getting out of your car, you are lunging Fall and get back up you are doing a push-up You were born to move this way and can always use your body to do these movements So you can work out ANYWHERE with bodyweight training #2) Foundation of Strength Before you can begin to lift weights its important to be able to lift your own body weight Its like building a house If you want to build upon and build up you have to have a solid foundation And this is lifting your body weight is... The great thing about bodyweight training is that even if you’re not strong enough now you can build yourself up For example, start with push-ups on your knees, then regular push-ups, and eventually elevated push-ups You can work your way up through progressions with just using your own bodyweight No need for fancy equipment or machines Just you! DUMBBELL TRAINING Dumbbells are a tool used to add more resistance to bodyweight movements. They require each side of your body to work independently of each other and will point out any muscle imbalances you have Because each side is working independently it will require more strength and stability from each side The added benefit of dumbells is that they can be held different ways to challenge your movement and add variety to your workouts KETTLEBELL TRAINING A kettlebell essentially has the same benefits as a dumbbell, a variety of exercises, challenges stability exposing muscle imbalances, and aids in developing strength and stability The difference is that it’s shaped different, looks like a cannonball with a handle on it, and can because of its shape it can be used differently as well A Kettlebell can be used to do conditioning workouts or flow workouts. Moving through movements without stopping or dropping the weights BARBELL TRAINING Regardless of who you are, if your goal is to get strong the best and quickest way is to use a barbell. Barbell training is simple, you can get really strong by doing just 5 big lifts (Bench Press, Shoulder press, Squat, Deadlift, Row) You stick with just 5 because you are doing big compound movements that work multiple muscle groups at one time Also, moving with a barbell allows you to add weight to these movements easily Week by week you simply add weights to each side of the bar, allowing you to progress and lift more weight each week And because you are using compound movements and progressing each week you will elicit a natural hormonal response thus making you stronger than any form of training WHICH TYPE STRENGTH TRAINING IS RIGHT FOR YOU? Not sure what to pick? You’re not alone It can be overwhelming So begin with the one piece of equipment you carry around with you every where Your body! start there, move better, build a solid foundational strength and then move onto the weights... If you’re wanting to follow a structured strength and conditioning program with a proven process Let me coach you and hold you accountable Fill out a contact form here and ill get to know you, your goals and make the simplest game plan for your goals - Coach Christian Winter is coming...
If you’re a bro like me then you are getting ready to add some size to your frame. Whether you are wanting to get stronger or bigger, in general, I have laid out my top 10 tips for building muscle leading up to the new year Tip #1: Food is your friend When you’re looking to build muscle and get stronger you need to eat Food is your fuel and if you’re hitting the gym like you’re supposed to You will need more of it to aid you in building and recovery Tip #2: Structured Training Strength and muscle building requires a structured training plan You progress through consistency so having a training plan you can follow will allow you to improve through specific movements Tip #3: Avoid Injury Seeing progress as you go through your plan is so rewarding but nothing hurts more than having to stop because of an injury. To avoid getting injured make sure to listen to your body and use correct form. Know the difference between being injured and being sore Sore is when your muscle feel fatigued or “slow” when activated Injured is when you feel a sharp or stabby pain in your joints Trust me there is a difference and you can tell Tip #4: Trust the Process Getting stronger is a journey A journey that is both rewarding and challenging So no matter where you are starting from or when you’re not seeing what you want immediately trust and follow the plan because results take time Remember to celebrate each small step and realize along the way that you’re working towards a more badass version of yourself! Tip #5: Lift HEAVY and OFTEN There no doubt about it, to get strong, you gotta lift weights. When you’re looking to get stronger it’s ok to test your boundaries That doesn’t mean every single session, it just means every so often Each training day, try to do a little more weight or add in a few reps Test yourself and see how much more you are able to do Tip #6: Boost your testosterone naturally: To men, testosterone is very important it plays a huge part in muscle building, fat loss, and many other health-related issues Eat enough saturated and monounsaturated fats, keep your sugar intake low, and make sure you’re getting enough Vitamin D and Zinc. A killer to your testosterone is stress Stress releases cortisol and its hormone impacts your body to store fat A natural way to lower your cortisol levels and relieve stress is to meditate Tip #7: Eat more food. There's no way around it. You want to build muscle you’re going to have to eat But its not just eating more of your favorite shit foods or drinking shakes Focus on eating nutrient-dense foods Lean meats, carbs, lots of vegetables and healthy fats Focus on eating more on fats and carbs. They are packed with calories and will give your muscles what they need to grow Tip #8: Protein Protein is needed for building muscle, so make sure you are getting it in every meal You can get protein from any number of real food sources My rule of thumb is eating anything that once had eyes, a heart, a mother and a soul… These include... Chicken Fish Beef Other protein sources include... Legumes (beans) Eggs Quinoa Nuts Milk But if you do have trouble getting everything in this is where bars and shakes come into play Tip #9: sleep! When you building muscle, your body is working overtime You’re pushing yourself in the gym, lifting more and breaking down your muscles in order for them to grow back stronger This process burns extra calories And your body It’s going to need time to recover. Sure spending extra time in the gym will help you build muscle but its whats you do outside of the gym that will impact your ability to grow So sleep is very important when it comes to building muscle Tip #10: Start today! Gaining muscle comes down to eating right, getting enough sleep and strength training. The most important step you can take today is to begin so start lifting today! It can be as simple as doing some push-ups and squats You can figure it out as you go along but if you want a done for you game plan with a proven process Let me coach you and hold you accountable Contact me and Ill shoot you the details Coach Christian So you want to lose weight and get in shape
But you don’t want to leave your house or access to any equipment… Im going to coach you through a great Body-weight Workout Routine you can do anywhere: in your living room, at a park, or even in a small area at the gym This is one of the types of workouts I build for my Online Coaching Clients, and I’m pumped to share it with you today! Let’s get right to it Before you begin, make sure to warm-up get your heart rate up and get your body warmed up for what is about to do Warming up helps reduce the chance of injury, builds stronger foundational strength and improves performance Some things you can do to warm up are starting my swinging your arms and legs, then move onto jogging, running, riding a bike, and finish off with some jump rope, push-ups, and squats As you get through the warm-up you steadily increase your heart rate and have a light sweat going into your workout The Workout: 3 sets 30 Jumping Jacks 20 Bodyweight Squat 15 Sit ups 10 Push-ups 5 Burpees note: Click on the movements to see video demonstration If you’re able, you’ll do each movement without a break in between Once you’ve finished all movements in the set, do it again. If you’re still able after the 2nd run through, go for a third. These movements come one after another so expect to get tired as you go through this workout So remember, It’s ok to stop and take a break and don’t push yourself too much If you’re wondering how many days a week can you do this workout I would say 2-3 times a week Depending on your current fitness level and if you are doing anything other physical activities At ITP Fitness, we follow the current training schedule Day 1- Strength Training Day 2- Conditioning Day 3- Strength Training Day 4- Conditioning Rest Day 5- Combination of Strength and Conditioning So if you were to follow this training schedule you can do this workout on Day 1. Day 2 Go for a run, swim or bike and then go back to doing this workout day 3. If you want me to coach you and hold you accountable to my proven process Contact me and Ill shoot you the details Ladies, you’ve heard that you should lift weights
But do you know the reasons why ? Here are the top 7 reasons why women should strength train: #1) Stronger people are harder to kill and more useful in general Life is easier when you're stronger Think about the daily tasks you do in everyday life No need to call for help or struggle to get that 50lb bag of dog food moved around Carry a heavy object up a flight of stairs Having to start and stop over again because the groceries are weighing you down In general, when you're stronger, everyday life is easier #2) Less chance of injury when you build strong muscles, you’re also building stronger bones, ligaments, and tendons.. making you less prone to injury doing things you love like playing tennis, running, even walking #3) Helps combat age-related muscle loss Having muscle allows you to remain independent longer No need to rely on someone to help you in daily tasks down the road #4) Eat more People with more muscle burn more calories at rest than those who don't which means you can eat more and get away with having a “cheat” #5) Reduce pain having a strong body makes living easier reduces pain in common pain areas Because of strong muscle, you can hold a better posture, and reduce back / hip pain #6) Appearance This is a personal preference and you can choose to build more muscle in specific areas Ever wanted that hourglass shape? Or having amazing arms and back to show off in that little black dress? Through strength training and building muscle, you can now change the way your body looks #7) Live longer There are so many benefits to working out and adding in strength training to your routine just aids in helping you live a long and healthy life  Pretty much all marketing for fitness is marketed towards women
Look in any magazine or flip the channel there's a new program, workout or pill that promises crazy results with some system, gadget or super-food On social media, you follow and save influence's' videos for... Arms workouts Ab workouts Butt workouts Thigh workouts All designed and promised to “tighten” those problem areas, “toning” your muscles and “tucking” fat in certain areas Over the years I've had a lot of confused clients who I've had to talk to about this So I want to give it to you straight and cut out all the B.S. by covering what's being marketed to you Misconception #1 spot reduce fat I've had a few of my clients point to certain parts of their body and ask “how did I get rid of that?” flab on their stomach the cafeteria lady arms Back fat Even those bat wings You know that flabby part between your armpits… Im not gonna bullshit you Your body cannot just lose fat in specific locations Trying to get rid of flabby arms or a flabby stomach by doing thousands of curls or crunches won't help There is no spot reduction... Your body stores fat in certain places If you find yourself saying, “I can't eat that because it goes straight to my butt!” You might be right there are certain places that fat goes to first, then moves into the others The same goes when you are losing weight It might come off your belly, chest, then arms, and EVENTUALLY your butt With that said, there is no amount of targeted exercises you can do that will spot reduce fat This is out of your control So instead, focus on what you can control Eliminate fat through nutrition and strength training What you eat is responsible for 80-90% of how you look and feel And is 80% of the fat-loss equation The other 20% come from strength training Specifically, functional movements, which are the big compound movements like squats, push, pulls, lunges, hinging and rotating These movements recruit a lot of muscles at one time, therefore burning extra calories Even after your workout is done Want to learn how to lift weights to reduce fat? Join my Little Black Dress Project So You Can Become More Self-Confident, Lose Weight, And Celebrate Being A Strong And Sexy Woman." Misconception #2: Men and women should train differently When you look across the gym floor you've probably seen your average bro doing the following; Barbell Squats, Deadlifts, Shoulder presses, Push-ups, Dips etc... On that same gym floor, you’ll most likely see women go through lightweight dumbbell circuits, high reps and adding in a stability ball. The reason for this is because of what has been marketed to you and passed down in your social circle that women should have a different program than men... But in reality, there’s no reason men and women should train differently There’s no reason that men and women can’t complete the same types of exercises While a guy can lift a certain way to get bigger, you can lift in the same way, but instead build that dense, tight, and lean athlete look your aiming for If you recall from my previous posts you will not “BULK” up like men do because of your hormones like estrogen, testosterone, and dietary differences Remember, your diet is 80-90% of the equation! Not only that, but you have just as much a right to be in the free weights section and squat rack as guys do. Unfortunately, it’s just less common Though some women are changing the landscape of that! To get the body you want, train in a way that is going to get you results Squats, Deadlifts, Shoulder presses, Push-ups, Dips etc… At ITP Fitness this is what we program to give you the best chance to build the body you want! To hammer this point home: we work with coaching clients who are brand new to strength training, and we help them pick up their weight for the first time Misconception #3: Eat less The equation to lose weight is simple Calories in - calories out = weight loss So by this equation, yes, you do need to eat less in on order to lose weight But Ill have you consider that you can eat more and lose weight Simply by telling you to eat fewer calories is not the whole story What I find is that magazines, trainers and such fail to mention or even look at what calories are being taken in already… ...and educating clients that not all calories are created equal Let me break it down for you If you cut down your current calories to 1200 calories, even if its fast food, you will lose weight But you will also lose muscle and feel miserable Diets do work but there's also a huge reason diets fail People are unhappy, always hungry and find it to be a miserable way of life, so they drop it Your body reacts differently to processed foods versus nutrient-dense foods like lean proteins, low glycemic carbohydrates, vegetables, and healthy fats Your body takes in more vitamins, minerals, and compounds from nutrient-dense foods Causing your body to feel energized, healthier, stronger and leaner On the other hand, by eating processed foods your body feels sluggish, sick, weak, and fat I often get asked by friends and clients, “which Diet is best” And my answer is the diet you can stick with for longer than 6 months If you cant find yourself staying the course you will find short term success followed by backtracking to your original weight… ...or worse, HEAVIER! So, what do you do? Dont focus on calories Instead, focus on nutrient density Nutrient-dense foods pack a lot of nutrients and carry very few calories When my clients come back to me from making the switch from processed to nutrient-dense they tell me that they are eating more, feeling full, and losing weight! Heres a blueprint of what they do: Eat nutrient-dense foods AKA real food! Eat reasonable portions Eat mostly veggies every meal Eat protein with every meal Dont go back for seconds Now this doesn't mean you can go to town eating all the food But you will find that you are eating more but still consuming fewer calories than when you were eating processed foods This approach is much easier to follow, satisfying and sustainable  Above is a picture of my Trifecta medal
Each spartan race you are given a piece of a medal A medal that can only be completed by finishing 3 different races within a calendar year... My first Trifecta completed It wasn't part of my plan when i set my fitness goals for this year It kinda just fell into place and worked out... I've enjoyed running Spartan Races this year for a few reasons Obstacle course racing is out of my element so its given something to train for applying what i do in the gym and using it on course... Being competitive its given me a chance to compete again... Lessons Everyone is struggling in their own way Dealing with obstacles on the course but also obstacles in their life We find ways to overcome the obstacles in front of us and I believe their are lessons in each one of them Applying what we discover during the struggle and using the lesson in other areas of our life Here are just a few lessons i learned from racing this year - Keep it simple - What you say to yourself matters - Prior proper planning - Take care of yourself - You are capable of so much more There are more but these stood out to me the most Is there something you've done in your life where you learned something through an obstacle if so, hit reply and let me know Id love to know and share your insight - Coach Christian P.S. And of course i have to thank girlfriend, Rachel, for getting me to do my first race. I wouldn't have been humbled and found a new sport i want to get better in When I get comments from my female clients about why we’re lifting weights or I see them reach for the lighter Dumbbells I can't help but so sigh
It's not their fault and if you have the same concerns and do the same you are not at fault either There's a lot of misinformation in the media/ internet/ social circle about girls lifting weights How women should keep the weights light and do an excessive amount of reps in order to look thin and happy to fit in what our culture defines as “Heath and fitness” for women Ladies, I hear you If negatives were all I heard I wouldn't do it either But I'm here to clear up a lot of the reasons you are not lifting weights Reason #1: “I'll get Bulky” This is probably the biggest concern for a female and I’ve heard it too often from my female clients I tell you what I’ve told them… Now, I've been trying to put on weight for the past 4 years I intentionally set up my workouts and nutrition in order to GAIN weight Over the course of 12 weeks, I was able to put on 10lbs 12 weeks 10lbs, thats it And I was trying to PUT ON weight… If lifting weights is a concern for you I will give you 2 reasons why you won't get bulky #1 Men have something women don't Its called testosterone Because of testosterone men have an advantage when it comes to losing and gaining weight By nature, men are going to be bigger, faster and stronger than women So unless you are planning on taking a dose of testosterone I wouldn't worry about getting bulky #2 Nutrition Your body will only grow to the level of calories you give it Excess calories are what allows your body to expand Whether its to gain fat or muscle and yes both As long as you are eating the same amount of food while you are lifting weights your body won't grow Your body is smart What your body will begin to do is work more efficiently Lifting weights is resistance to your movement and it will get rid of the fat you currently have and begin to form muscle in order to continue to lift weights to reduce the amount of effort it takes By doing this you won't get bigger Your body will remain the SAME weight but your body composition will begin to change This is what gives you THAT look of being “toned” or having “definition” Reasons #2 Cardio Burns more fat Cardio is the easiest and the most effective way to lose weight No wonder people gravitate towards the treadmill or hitting the pavement You can check your tracker and notice the number of calories burned by that activity But when you stop moving so does the calorie count With weight training, even though the number isn't grand like cardio, those calories continue to add up throughout the day Ever wonder why youre hungrier on days you weight train? Its because your body is revved up and will continue to burn calories hours after you've left the gym Reason #3: Combination of light weights and reps is best for toning I see some girls lifting 3lb weights endlessly in order to get the body they want If you're choosing this approach you are more likely to get arthritis than those defined arms Lifting weights is resistance to your movement Now, your body is smart... What your body will begin to do is work more efficiently it will get rid of the fat you currently have and begin to form muscle in order to continue to lift weights to reduce the amount of effort it takes By doing this you won't get bigger, over muscular, or start looking like a man Instead, your body will remain the SAME weight but your body composition will begin to change This is what gives you THAT look of being “toned” or having “definition” Reason #4: “I dont know how to Lift weight” This one is the easiest reason to solve of them all Simply because the answer is ITP Fitness Shameless plug aside one of the primary complaints I hear from girls who want to lift weights is that they don’t know how It makes sense unless you grew up playing sports, took some form of classes or had a personal trainer, any person wouldn't know exactly how Now, there are a bunch of resources like google or Instagram to find routines, workouts and some how-to’s Although helpful having a coach by your side to guide you and give you immediate feedback trumps anything you can experience over the internet So If you're feeling like this is you I have a solution... Little Black Dress Project A 6-week strength and conditioning program to help you build confidence and help you look great not only inside the gym but outside as well You will be following a safe and effective strength training program that'll have you Little Black Dress ready and do it before those holiday parties begin There are no gimmicks, cleanses, pills, or crash diets Just the most effective exercises, other girls who want the same result as you, a support and accountability system, and a coach to help guide you along the way You can find out more about the program here: https://itpfitness.clickfunnels.com/little-black-dress-itpfitness Coach Christian  I pretty much love all the rocky movies and can watch them over and over
I grew up watching 80s and 90s action movies I loved the explosions, fight scenes and the other stuff you see in typical action movies But, now I watch them today I enjoy them for other reasons... Rocky is 4 is known for its epic battle between Rocky and Russian Boxer Ivan Drago At the start of the fight Rocky is getting banged around Round 1 you can see that Drago is much stronger, faster and better than rocky Getting tossed around like a doll, taking vicious punches to his face and body As Rocky walks back to his corner you can see that Rocky is fighting an invincible feat The start of round 2 is much the same Thinking there is no chance that Rocky is going to win this fight He keeps fighting with everything he has only to get punched back down But then, Rocky lands a punch, cutting Drago and all of a sudden there's hope There's success A win... I can help but think this is so much like reaching our goals in life In the beginning when we going after what we want We face what we feel like is an invincible feat We get knocked around, pushed back, and it feels like there's no chance But all of sudden, just like Rocky, we get a small win Something that gives us hope and a light that there is a chance we can get what we want So we keep fighting by going after what we want Round after round throwing punches bobbing and weaving Increasing the number of small wins Getting knocked back down But with consistent determination, perseverance, and grit we turn those small wins into bigger and bigger wins Until we break down our opponent and we’ve beaten what was once an invincible feat Whatever it is you are fighting right now don't throw in the towel Keep fighting because your battle will be the victory you remember forever - Coach Christian This weekend Rachel and I went to go see the movie It 2
If you're reading this I believe you'll remember that scary ass clown that pulled Georgie down the drain in the first movie In the second movie its all about the kids coming back to Derry as adults The kids face the same challenges as the first movie but this time they're more difficult to defeat This time “IT” is stronger, bigger and scarier than before and its because the kids, now adults, have made him so “IT” feeds off FEAR The more fear there is the stronger “IT” becomes And this brings me to my takeaway What you focus on grows... The more you believe in something the more it will grow When you believe in something The more you are going to say, act and do to support that belief And the more you support it the stronger it's going to get Feeding your belief and giving it power Do this long enough and the belief will become that scary ass clown that's bigger, stronger and difficult to defeat This is what happened in the movie And to defeat the scary clown they had to change their beliefs It wasn't some special weapon, a tactic, or some ancient magic remedy It was simply believing that the opposite were true So how does this apply to your health and fitness? In the same way that fear can grow so does your confidence in achieving your goals Believe you can accomplish your goal Believe you can do it The more you will say, act and do things to support that belief the more you will want to take action towards that belief And at the end of it, you will become the stronger, bigger and difficult to defeat version of yourself... Over the next few weeks, Ill be going over different factors of beliefs and how they impact our lives Because what you focus on, grows… - Coach Christian |
Christian AguirreMy focus is to help individuals make lasting improvements in their lives. I am a catalyst for change. Archives
November 2019
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(Located Inside Urban Body Fitness) 500 Amsterdam Ave NE Atlanta, GA 30306 |
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