Tips To Stay Stronger, Leaner And Fitter This Holiday Season

I put together a seminar that I’m turning into a 10 part FB Live video series, on how stay strong, leaner and fitter, even through the holidays.

Without being super restrictive and having your relatives look at weird because you wont have a Christmas cookie

 

All or nothing

Video 1 Mind set, it all starts here, change this thought process, it will change your body and maybe your life

 

Simple And Easier Nutrition

Video 2 When things are crazy in our lives, don’t make it more complicate and stricter make it easier. Here’s why

 

 

Tip 3 Do intense exercise before the big day.

Tip 4 Simple nutrition 

 

Tip 5 Fasting 

Tip 6 carbs cycling

Tip 7 excuses

Tip 8 Enjoy

 

 

Keep coming back for the other 8 videos. If you haven’t check out my nutrition coaching program check it out

Check them out here.

https://procoach.app/onemorerepfitness

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Fall River Why Slashing Calories Make You Fat?

Made this video about why slashing calories ,when done wrong either does two things

-Doesn’t help you lose fat

-Often lead to gains gaining your fat and than some back.

Hope you enjoyed it and opened your eye of how to go about fat loss in smarter more effective way.

Need more help check out my black Friday day

2018 Black Friday

 

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How To Not Gain Fat This Thanks Giving?

Simple all you have to do is, make sure you only
-Consume 32.2  grams carbs the day before.
-Do 500 burpies the day before.
-Not eat for a week after thanks giving
-Buy a $100 supplements.

Or you could just do this.

Which do you prefer?

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Core Training 101

Core training

What’s it purpose?

Why we do very little crunches and sit up?

The three categories you need to stick to?

How to progress and regress?

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How to build muscle?(Even if you think you can’t)

4 simple tips to just that.

If your like me, and are naturally scrawny and weak.

The popular muscle building advice just doesn’t work, for most of us like, the ones you might see in bodybuilding magazines

Instead!

Focus on these 4 things, to break through your plateaus

1.Use movements you can use a lot weight with like compound lifts

Pick a compound lift for each category
squat like a goblet squat or barbell squat
dead lift like a RDL, kettlebell deadlift
single leg exercise like lunge, step up, split squat
upper body push, chest press, military press, push up
upper body pull like strap row, a 1 arm rows, bench row

2. Get strong with reps of 5-8 reps with good form.

Without constantly increase the work done, it will be hard to build muscle.

Start with weights, you can do at 5 reps.

Do that until you can do it for sets of 8 reps.

Than bump the weight go back to reps of 5, repeat.

3.Get 7-9 hours sleep.

Sleep will make or break any fitness goal including,building muscle.

It won’t matter what you do in the gym if you can’t recover.

4 Schedule and commit 3-4 sessions a week

If you don’t train enough you won’t get results.

Focus on training consistently 3-4x week and trying hit each movement type 2-3x week.

Here a couple idea of splits to do

full body
lower body movement
upper body push
upper body pull

3x week, with day of rest in between

upper and lower

upper body day 1
pick 2 exercise for each upper body type

lower body day
pick 1 exercise from each lower body type

upper body day 2
pick 2 exercises from upper body type, make them different than day 1

if your going do 4th day
another leg day or do some sprints or conditioning

Any questions?

PS You’ll need fuel these workouts, here is my free nutrition and meal idea guide
http://fallriverpersonaltrainer.com/nutrition/

Check out my strength workshop where I go over all these things

https://www.facebook.com/events/708519009513260/

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Muscle Building Cardio

If you want to get lean and build mass. Few things are better than complexes.

Especially if your short on time and have limited equipment.

Here is a loaded carry version

Start with

5 kb swings

5 kb thrusters

Walk 20-30 yard in a racked position

 

Than with out putting it down do 4 reps of each keeping the walk the same. Repeat to you get to 1 Bonus if you dare, than go back up to 5 reps.

 

Have fun with this by

Using 2 kb or db instead

Add a barbell

Adding more exercises

Doing a different carry like farmer walk or an over head carry.

Doing one side at a time.

 

 

 

Want to me to hire you help you build muscle and be in the best shape of your life.

 

Apply Here

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3 Things Dads Most Train For!

When your younger and into train all you care about is muscle, setting pr’s and killing some workouts.

 

But as you get older or/and become a dad, these 3 other things are crucial to put into your traning.

 

So you can be healthier, live longer and live a high quality life.

 

It all about performing better.

 

That will mean different things for each person.

 

But, you can move and play with kids, can you get on the floor with them, and you have energy for them after tough week at work.

 

If that stuff is important to you , you will want to train these three things.

 

1. Mobilty

No ones likes stretching especially guys or mobility work like foam rolling.

But, mobility will create injuries, pain and ineffective workouts.

That will stop you in your tracts for all the things we just mentioned about performing as a dad.

Here some starter for better mobility

-Pay attention to your posture during the day

-Do a little foam rolling  before you workout and have proper warm up

-Stretch post workout and off days

-Move daily

-Don’t train body parts tarn movements the squat, deadlift, push, pull and single leg exercise

2. Strength

Nothing may be more important than strength. Actually leg or grip strength have been linked life longevity.

Strength controls every almost everything we can do physically.

You wont have great mobility if your muscle are weak, actually muscles get tight a lot due to weakness not tightness.

Movement will always be hard if your weak, if you cant squat your body weight, getting up will always be a pain and you wont want to move your body.

Strength will limit your endurance too, all movement is powered or limit by our strength,i so things like walking, jogging or hiking etc depend on your strength. I’m not talking about body building, I’m talking about strength.

A few tips

Strength train 3x week

focus on the 5 movements I spoke of

It doesn’t have to be with weights, it can just be body weight stuff at home

Try to increase reps, or weight each week or decrease rest, to progress.

3. Conditioning

Cardio is often over used and abused. Done very ineffectively most of the time. It actually sucks as a main fat loss focus. But, that doesn’t mean it not important.

Good cardio program will

-Make you feel better mentally

-Helps you recover faster in between workouts and even your sets

-It will help destress and make you feel better, if done the right way.

Tips to get you started

-Do cardio you like or are drawn to , because you’ll do it more.

-Don’t always do intense cardio, there a lot more benefits to low intensity like walking, hiking or swimming

-If your morning resting hear rate is above 70, you need a lot lower intensity cardio and sleep more.

-Remember nutrition, sleep, mobility and strength training are more important for mos people. Those things are more important for fat loss too.

Hope this helped, If there is anything else I can do to help fellow dads, please let me know

If ready to finally make big change in your health, fitness and longevity.

Apply for my The Strong Dad Transformation

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The Best Lower Body Exercise For Home Workouts

Looking to build muscular and strong legs with

Little equipment
Bodyweight only

Give this special step up variation a try.

Great for building strong knees too

Looking to finally transform your body and be in the best shape of your life.

Apply today

Although When you apply and meet with me, I’ll talk to you about your struggles, goals and how I can help. Than prescribe you program based on that.

Check out my most popular programs and what people are saying.

programs

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Dad’s What To Do When Your Overwhelmed And Have No Will Power?

I was trying get my 13 month son to do hill sprints with me yesterday. I get kick out of all the things he keeps picking up, day by day.

I was thinking, how much I love moving my body. If that’s lifting, sprinting, playing with my son, playing sports with my brother in law or when I used to do martial arts or even the obstacle course stuff I used do.

I love it and it’s so empowering.

I think it comes from when I was growing up, I had such hard time with basic movements, like catching a ball, running or really anything with coordination.

Now, I appreciate what my body can do so much, I look forward all the different way I’m gonna be physically be able to keep up with my son.

But, if I’m being honest there have been times. My motivation was at an all time low and It was so hard to get going again and get this feeling I just described back.

Which is why once you got it down, don’t let go of it. When you get out of it.

Boy is it hard to get back into workouts and moving the body, same thing can be said for nutrition too.

Truth is running a business is tough and I let it crush me few times since I been in business.

I never want let life do that again, especially that I have boy to keep up with now.

So, today I’m going go over three things you can do

If your a dad or mom that is feeling overwhelmed, stressed and just can’t seem to get momentum going with moving your body and eating better. This is for you.

I’ve been there I know, how much it suck and you feel like nothing you do, you can sustain.

Before I get into the 3 things. This problem where people aren’t motivated to move and eat better. Is related to this all nothing mindset.

Like-

I can only eat better or move , If I do it this certain way, if life isn’t going let me do it, this particular way.

Well it’s not even worth it, I’m better off doing nothing.

Sound familiar.

This is so far from the truth.

From a physical, mental and emotional standpoint your always better off, doing something no matter how small it may be.

There this analogy I love.

Say your camping with friends.

And boom! a bear attacks you guys.

To live, you don’t have to be the fastest out of your friends to live.

You just can’t be the slowest.

Same for your food and moving your body. It doesn’t have to be perfect and ideal for it to be effective.

Worse thing to do, is always nothing.

3 Things To Do Build Some Momentum if your a busty stressed out dad

1.Move first thing in the morning.

We rely so much on coffee to wake us and up and get alert but some movement in the morning, will often outperform even a triple shot.

It’s doesn’t really matter what you do, but it should feel good and energize you.

It shouldn’t take a ton willpower, do something you have the least resistance to do.

Is it walk around your block.

Is banging 20 squat and 20 pushups.

Is doing a little stretching or yoga if that is your thing.

Maybe your kind of meathead, leave some dumbbells in the living room and bang out some curls.

As long as it makes you feel good, it’s doesn’t have to be very long .

Again
1. Does it feel good to you.
2. Does it energize you.

Then afterward have some coffee if you’d like.

Don’t think this will work , prove yourself right by trying it for a week.

2. Set a minimum water and plant intake.

Food makes us feel certain ways, it’s amazing to me how much one meal can make you feel like feel like shit or make you feel like superman.

Set minimum that are realistic for water you will drink and plants you will consume. When I say plants I mean fruits and vegetables .

Water

If your drink like no water, don’t say a gallon of water a day. Dude your going set yourself up for failure
.
Maybe 20 oz a day for week than next week do 40 and next week do 60.

This is how result happen making smart progressions.

Water Tip . I good way to do water is drink 1-2 cup when you get up and at least cup before each time you eat. It will help you eat little less and get a little leaner too.

Also a big water bottle you carry around helps a lot too.

Fruits and veggies

Not eating any right now.

Start with 1 fruit for snack, than next week fruit for snack and add side salad with lunch or add veggie with dinner.or add 1 greens smoothie a day. Just go from there. Pick ones you like to eating, if you hate steam broccoli maybe not do that. Again don’t set yourself up for failure.

After you decide where to start , ask yourself on scale 1-10 how confident are you’ll be able to do this 90%of time. If it’s below 8 or below make it easier. Than ask yourself that again until you can say 9 or 10.

3. Daily Destress

Stress kills us , it makes hungry, makes our willpower plummet

Find something small to do to destress, it can be anything that relaxes you.
-Walk listening to music or podcast.
-Reading a fiction book before bed.
-Watching stand up so you can get good laugh each day.
-Breathing drills at some point during the day.
-Stretch or foam roller.
-Talk to a loved one.
-Sleep longer or better

Those are my 3 if your struggling big time . I really hope you will take initiative and try some of these at least give it a week.

There simple, don’t take much time and can do them all at home.

I also understand get started is mental gamet, so if you need help reach out.

Your Coach
Bobby

If your looking for coaching, where I’ll help you do all this stuff and more, so we can build you up to get the results and become the person you want to be. Apply for newest program

OMR’s Eating For Fat Loss

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