Monday Randomness

1. My clients who have lost the most weight generally do:

Intervals for cardio
Do full body strength training 2-3x a week
Follow the 90/10 rule with nutrition ( eat great 90% of the time, eat not so great 10% of the time )


2. Some of my favorite compound-sets for building muscle

A1) One arm dumbbell row-10 reps
A2) Lat pulldown-10 reps


A1) Barbell bench press-heavy 6 reps
A2) Dumbbell bench press- moderate weight 12 reps


A1) Standing barbell curls-10 reps
A2) Seated dumbbell hammer curls-10 reps


3. I feel like deadlifting one time a week is plenty on the body for your average person unless your goal is specifically improving the deadlift solely.


4. Protein shakes can be so versatile. You can have them post workout, for breakfast on the go, lunch or dinner or anytime snack. Guys have always done them now its time for the ladies to start to use them. My female clients are hesitant at first but once they try them they love having them.


5. If you want to gain weight eat peanut butter. If you want to lose weight, eat very limited amounts since it is very calorie dense.

6. Curls of any kind, tricep kickbacks etc are all fine to put into your weight loss programs every once in awhile but they should not make up the majority of your training plan.

7. When you feel your training program isn't working simply go in a completely new direction and see what happens.


8.Check out my friend Kim Dalton's new blog
http://contemporaryhealthfood.blogspot.com/2013/01/bananas.html?spref=fb

9. Before worrying about anything else in your training answer yourself this

Can I do 1 pushup with good form?
Can I do 1 pull-up ( or ladies a chin-up ) with good form?

If the answer is no then make it a priority


10. Kale is such a great food. One cup has only 36 calories and its loaded with vitamins and minerals and high in fiber. A great way to sneak it in your daily diet is to cut it up thin and add it to your salads.