Control it!- Tips for managing those food cravings

Lets face it we all have food cravings at some point in our day or week no matter who we are. Your sitting at work or running errands and it hits you like a freight train.....mmmmm those chips, cookies, or those french fries and it is hard to fight and control. Believe it or not women tend to have more cravings due to their flux of hormonal changes throughout the day.

Here are some reasons people have cravings:

• Stress


• Emotional triggers


• Low blood sugar


• Hormonal changes etc

The way to beat the cravings is to accept them and not give in every time. Below are some ways that you can help you fight the crave.

1) Eat on a consistent basis- If you eat more often you will control your blood sugar and appetite. Some good choices are:

• Jerky


• Fruit


• Protein bar/shake


• Yogurt ( Greek style is best )

2 ) Drink water- It will fill you up and kill cravings

3) Try putting it off- When the craving hits try to wait it out and have it at a later time. Maybe give yourself a goal then if you hit the goal you will treat yourself and then give in. By waiting you might also kick the craving all together which is even better!

4) Moderation- If you do treat yourself then make sure it is in moderation. Go ahead and have the slice of pizza but don't have 5 slices. A great tip is to take whatever you are eating and put it in a small bowl, cup or plastic bag while you are eating. This technique will help you eat in control and let you eat some crackers instead of the whole box.

5) Find better versions- If you crave chocolate then try to eat dark chocolate. If you want crackers and dip make it whole grain crackers and a good dip like hummus. Swap ice cream for frozen yogurt.

6) Log your food- This way you can see if there is certain time or reason that you tend to crave something and you can find a way to change this.

7) Be strong! Fight it with mental toughness. Think of the hard work you put in the gym and realize that you will be throwing that all away with that one craving. Don't let the craving control you.....you be the one in control!

Lift for you.....not to impress

Do your workouts for YOU.....not for the girl in the gym...not for the huge guy doing the 500 lb bench press....do it for yourself and only YOU. How many times have you been asked to spot someone on bench press. You look at the weights and figure there is no way the guy can do what he has on the bar. He tells you he wants to hit 10 reps and you laugh inside. After 3 reps the guy is dead and has no chance so you end up having to bicep curl the rest of the reps. Well that guy.........yeah don't be him! Don't try and look big and lift things you cant or shouldn't be. If you workout right and do what is best for YOU then you will pass up those other losers in the gym anyways.

Top 5 -Tricep exercises

Here are some of my favorite triceps exercises in order:

1. Close-grip triceps press- This is the king of the triceps exercises in my opinion because you can load the triceps with the most weight therefore hitting more muscle fibers. The key is to make sure that you keep your elbows tight to your sides while lowering and pressing up with the bar. Make sure to focus on the drive coming from your triceps. I would use anywhere from a 6-10 inch wide grip on the bar depending on what you like best. If you go too narrow you might find it hurts your wrists.

2. Dips- Another classic that not many people think of being the "one of the best." Make sure you go all the way down until your biceps touch your forearms. If you need to add weight use a weighted belt. Try and focus on keeping your body position straight ahead and don't lean down since this will shift more focus on the chest.

3) Decline close-grip presses- These are done just like the regular close-grip presses except they are on a decline bench. Decline presses have been shown to hit up to 10% more muscle fibers....this is good!

4) Seated upright rope triceps extensions- Sit on a upright bench that has a back support. Put the cable pulley machine down low and attach a rope. Have someone hand you the rope and extend it up over head and then twist at the top before lowering. This really hits the inner tricep known as the long head. Most guys don't get work to this area so you should try this!


5) Decline dumbbell triceps extensions- You will get a great stretch of the triceps. Lie on a decline bench and grab dumbbells with your palms facing each other. Keeping your upper arm still, lower your forearms until they hit your biceps and then drive them up.

Build the upper pec

If your upper pec region ( aka...clavicular head ) is lagging behind the rest of your chest then listen up! Now it is true that you cannot truly just isolate one specific spot on your chest but you can do certain exercises to help emphasize one area more than others. Most people don't do enough incline work on their chest and therefore never really develop to their whole potential. If you want to really finish and round out your chest then you must develop the upper pec. If you have shoulder issues than this routine isn't for you.

A) Barbell incline bench press- chose a weight that is heavy

3 sets of 5-6 reps

* Rest 90 seconds between sets

**** After you finish your third set of 5-6 reps immediately strip about half the weight off the bar and then rep out as many reps as possible. You should aim for 15 and up.

B) Dumbbell incline bench press- chose a medium weight here. Remember you might want to go lighter than normal after the first exercise we did.

5 sets of 10-12 reps

* Rest only 60 seconds between sets!

C) Dumbbell incline flys- 1 set of 15 reps

SUPER SET WITH

D) Decline pushups ( elevate your feet )-1 set of 15 reps

* Rest 90 seconds- 2 minutes and repeat 2 more times.

Gym Etiquette 101- Pay attention!

I have been noticing some people at the gym lately who just don't have a clue when it comes to proper gym etiquette, so I decided to blog about it!

#1) Music- lift away to your music I dont care, just dont have it so loud that the whole gym has to hear it as well.

#2) Sweat- You will sweat when you workout but please have the courtesy to wipe off your equipment when your done. There is nothing worse than getting ready to lie down on a bench and see a big puddle of sweat.....horrible!

#3) Clothing-Dont be the one wearing flip flops....you will just look lost and dumb. No jeans, no dress shoes, and definetly no shortie shorts guys unless our a female.

#4) Phones- If you are really waiting for an important call or text then keep your phone on the side but dont sit on equipment and blab away........focus on your workout and not your phone!

#5) Awareness- Pay attention to your surroundings in the gym! Dont walk in front of people trying to watch their form in the mirror, dont bump into anyone, just keep your head up and watch where you are walking. If I am trying to do walking lunges dont stand right in front of me like you dont care either. People need space!

#6) Equipment stealers- If someone is on something always ask if you can jump in first, dont just move someones dumbbells or towel and make yourself at home without checking who is using it.

#7) Spotting- It is ok to ask for a spot but just make sure you return the favor if needed

#8) Talkers- Dont talk to someone trying to workout........wait to they are done with their set. Most people like to focus and take their workouts seriously..... and in no way is your annoying chatter going to help the cause.

Sumo style deadlift

Deadlifts are boring you out then try the sumo deadlift. Sumo deadlifts are especially beneficial to those who have had back problems since it places less overall force on the spine. Sumo squat also places extra stress on the inner thighs ( the adductors ) and will enhance development in that area.

How to-

• Position yourself with your feet under the bar with a very wide stance and your toes pointed outward. Squat down and grab the bar between your legs. Lift the bar by extending your hips and knees to full extension. Still focus on pushing into your heels on the way up.

** Remember that many of you will lack strength and development in the adductors ( inner thigh ) and therefore this will be a new challenge for you so start a little lighter than your normal deadlift weight until you get a feel for the exercise.

Fiber.......you need it

Benefits of fiber

• Helps make you feel full faster




• Keeps you regular and cleans out your system




• Lowers total cholesterol and LDL cholesterol ( bad stuff )




• Regulates blood sugar




• CAN AID IN WEIGHT LOSS

Foods rich in fiber

1) Apples- depending on the size can have anywhere between 4-5 grams of fiber

2) Green beans-one cup=4 grams

3) Sweet potato-medium sized potato with skin and all has 5 grams

4) Raspberries-one cup=8 grams!

5) Chickpeas- just three-quarters of a cup gives you 8 grams!!!!

6) Whole grains, nuts, and seeds

7) Oatmeal