What is your favorite meal of the day? Why? How many times per day do you eat? My favorite meal is second breakfast. My go to first breakfast is a peanut butter and jelly sandwich or bagel usually with cream cheese. For second breakfast I prefer 2-3 eggs over easy, 4-6 pieces of bacon, and two pieces of toast. Some people do not even eat one breakfast this is crazy to me. If I do not eat at least one breakfast that means I am seriously sick.
Some people can reach their physique and health goals eating 1,2,3,4, or even 8 times per day. Some people do not care and just have to feed the machine. I typically eat 6 times per day and probably average around 3,000 calories a day sometimes a little more and sometimes a little less. If I ate more veggies and less processed food I would eat substantially less calories and probably lose about 10 pounds over the course of a few months.
Your taste buds can change over the course of 21 days. In just 3 short weeks you could be on your way to a much healthier lifestyle. Simply replace processed junk with some vegetables, do a litle steady state cardio, and come see me for some strength training, metabolic training, and small group training at Jackhammer Strength Training here in Columbus, Ohio. If you are not local we also offer online training. Even if you are in Athens, Ohio, Biloxi, Mississippi, or Wilmington, North Carolina we can help you with all of your weight loss and strength training goals.
Personal training, conditioning, general fitness, and cardio tips in the Columbus, Ohio area.
Schedule your Free 2 week Trial
Call 614 499-463 to schedule your success session and 2 free weeks.
Showing posts with label personal training hilliard ohio. Show all posts
Showing posts with label personal training hilliard ohio. Show all posts
Thursday, October 27, 2016
Wednesday, October 26, 2016
Self Sabotage
Self Sabotage is the name of the game. This is what destroys bodies, minds, dreams, and souls. Self sabotage prevents you and me from achieving our dreams, our dream bodies, our dream minds, and living the life of our dreams. I have been a personal trainer for over 10 years here in Columbus, Ohio where their are more gyms per capita than anywhere in the world. I have aspirations to start a second location either in Gulfport, Mississippi.
Within the realm of our health here are some common ways that I self sabotage on a regular basis. I know I should eat lots of veggies, lean meats, and minimize processed foods. I know I should cook healthy meals on a regular basis. But how often do I actually eat healthy? Not nearly as much as I should. I like what I like. I eat too much pizza, I eat out more than I should, and I do not eat enough veggies. I probably eat like an average american. But do I get sick like an average american? No!
If I am self sabotaging with my nutrition on a regular basis how is it that I do not get sick very often?
Well, I train. I train regularly at least 3 days a week usually 4-5. Even on days where I do not want to do a thing I often end up doing more than most people do all week. Yesterday I rode my bike about 7 miles, did a light workout in the morning and evening. Today I will do long rounds on the airdyne bike, flipping the tire, kettlebell swings, kettlebell snatches, and punching the bag. I will go as hard as possible for a short period of time, switch to an ab exercise and switch back. 3 minute rounds and then heavy box squats and 1 arm rows with a rep scheme similar to 10-6-6-4-4.
Their is no best way to get strong, to get lean, or to get healthy. Sometimes the key is just consistency. Can you be consistent? Can you get better? If you could replace just 1 bad habit with a better one what would it be and why? Do you drink lots of pop? What if you replaced your three cans of pop a day with green tea? The authors concluded that 3 or 4 cups of green tea could increase metabolic rate by 4% over 24-hours. That translates into burning an extra 50 to 100 calories a day. There is still need for more human studies to understand how green tea works, but drinking green tea certainly can't hurt.
That means with 420 less calories per day and burning 100 you could in theory lose over a pound a week simply from 1 small change. Identify your bad habits, fix one each week, become consistent with your workouts, become healthy, become resilient, become a hammerhead.
Losing weight is great but what I really like, what I really love, where my passion is is seeing people get stronger. I want to see girls squatting and deadlifting more than they weigh, knocking out pullups, doing adventure races. I want all of my personal training and small group training clients when they go into another gym not only to be stronger than every one there but to have more endurance and even know more styles of training and more exercises than any trainer in the gym where they are at. I love variety. People ask me all the time if Jackhammer is like Crossfit? No their is much more variety, a slight emphasis on the power lifts, and whole body workouts every single day. If this sounds like something you want or need in your town let`s connect and see what we can make happen! Nate
Within the realm of our health here are some common ways that I self sabotage on a regular basis. I know I should eat lots of veggies, lean meats, and minimize processed foods. I know I should cook healthy meals on a regular basis. But how often do I actually eat healthy? Not nearly as much as I should. I like what I like. I eat too much pizza, I eat out more than I should, and I do not eat enough veggies. I probably eat like an average american. But do I get sick like an average american? No!
If I am self sabotaging with my nutrition on a regular basis how is it that I do not get sick very often?
Well, I train. I train regularly at least 3 days a week usually 4-5. Even on days where I do not want to do a thing I often end up doing more than most people do all week. Yesterday I rode my bike about 7 miles, did a light workout in the morning and evening. Today I will do long rounds on the airdyne bike, flipping the tire, kettlebell swings, kettlebell snatches, and punching the bag. I will go as hard as possible for a short period of time, switch to an ab exercise and switch back. 3 minute rounds and then heavy box squats and 1 arm rows with a rep scheme similar to 10-6-6-4-4.
Their is no best way to get strong, to get lean, or to get healthy. Sometimes the key is just consistency. Can you be consistent? Can you get better? If you could replace just 1 bad habit with a better one what would it be and why? Do you drink lots of pop? What if you replaced your three cans of pop a day with green tea? The authors concluded that 3 or 4 cups of green tea could increase metabolic rate by 4% over 24-hours. That translates into burning an extra 50 to 100 calories a day. There is still need for more human studies to understand how green tea works, but drinking green tea certainly can't hurt.
That means with 420 less calories per day and burning 100 you could in theory lose over a pound a week simply from 1 small change. Identify your bad habits, fix one each week, become consistent with your workouts, become healthy, become resilient, become a hammerhead.
Losing weight is great but what I really like, what I really love, where my passion is is seeing people get stronger. I want to see girls squatting and deadlifting more than they weigh, knocking out pullups, doing adventure races. I want all of my personal training and small group training clients when they go into another gym not only to be stronger than every one there but to have more endurance and even know more styles of training and more exercises than any trainer in the gym where they are at. I love variety. People ask me all the time if Jackhammer is like Crossfit? No their is much more variety, a slight emphasis on the power lifts, and whole body workouts every single day. If this sounds like something you want or need in your town let`s connect and see what we can make happen! Nate
Saturday, July 2, 2016
Free Personal Training Session, Free Year long training plan, Free Month of Small Group Training Columbus, Ohio
What does it take to have had enough? At what point do you say this is not working? I can do so much better. Some people have had enough when they get too big for their clothes. It is much cheaper to lose those ten or twenty pounds than it is to go buy a whole new wardrobe.
At some point you or someone you know will say enough is enough. This could be about weight, slowing down, eating terribly, back pain, being weak, drinking too much, or not exercising at all. I have said that`s it I am going to stop this or that and start doing this for all of these reasons.
I want you to come in for a personal training session so I know exactly where you are with your fitness journey right now. I have Tuesday and Thursday mornings available at 6 am, 7am, 9 am, or 330 pm. The first three people to respond with pick me will have a free personal training session, a one year training program to follow, and a free month of small group training!
When I was 23 almost 24 I hurt my back for the first time. I think I had two discs slip. It sounded like two little birds eggs cracking and was incredibly painful. I never heard the sound again but the discs seemed to slip and bring me insane amounts of pain 8 or 9 more times over the next 8-9 years. Basically every time this happened it would take me 10-15 minutes to stand even remotely upright and even then I would not be upright and be walking like a 90 year old man. What did I do? I went to the chiropractor for a while but he told me to do some things that I knew were bad for me so I chose to learn more, train differently, and train smarter. Now I have not hurt my back in over three years.
When I felt slower and less mobile I learned to train more with bands, started doing more movement stuff and less heavy lifting. Things like band resisted side shuffles, band resisted backwards running, band resisted broad jumps. Yesterday I did band resisted backwards running while dribbling a basketball. That is an awesome exercise especially when you add in crossover, behind the back, and through the leg dribbles.
If you need some help come on in for a week and I will do the best I can to come up with a plan to help you. Maybe all you need is a little direction something like a training plan to do on your own or in your gym. Maybe you need a hybrid plan something like a training plan to do on your one personal training session per week or two small group sessions per week or month.
I want you to come in for a personal training session so I know exactly where you are with your fitness journey right now. I have Tuesday and Thursday mornings available at 6 am, 7am, 9 am, or 330 pm. The first three people to respond with pick me will have a free personal training session, a one year training program to follow, and a free month of small group training!
Reply with Pick Me!
*Not available for current clients
Friday, February 26, 2016
Just because I can does not mean that I should!
The Crossfit Open 16.1 is happening. Their are over 8,000 Crossfit gyms in the world and probably over 200,000 people will do the 16.1 workout. I can do this workout but that does not mean that I should. The 16.1 for a man includes walking lunges with a 95 pound bar overhead 8 burpees, 8 chest to bar pullups, and the walking lunges with the 95 pound bar again. You do as many rounds as possible in 20 minutes. Yes I know I can do this and I could probably get 6 rounds. But will it make my life better? No. Will it get me closer to my goals? No.
These are not the reasons though that I should not do this workout. The reason I should not do this workout is that lunges hurt and not in a good way. Lunges really hurt my left knee. I can lunge but I should not lunge. This is why I will not be doing the 16.1.
My workout today will make me better, will make me stronger, will not leave me so sore that I cannot function properly the next few days, and most importantly get me ready for Australian Rules Football season. You see the workouts that hammerheads do not only make you ready for anything but they really do make you resilient against injury and sickness.
Case in point I get sick about once a year. In my 8 years of playing arguably the most dangerous sport in the world I have only had two real injuries a bruised rib and a minor torn mcl and these were both before I started Jackhammer Strength Training and developed all of my training systems.
My workout today will consist of:
Zercher squats
Bench Press Lock Outs
Weighted Dips
Light Barbell Military Presses probably 3 sets of 8
for cardio 20-10 rounds on the:
airdyne bike
hitting the heavy bag
a jump variation
fast short range motion pushups
If you are going to do the 16.1 and the rest of the Crossfit Open good luck. This is almost certainly going to be the easiest of the Open. If you would like something with more variety and more emphasis on the power lifts as opposed to the Olympic lifts come on in for a free week of small group training at Jackhammer Strength Training located at 3002 McKinley Ave. Columbus, Oh 43204 very close to Upper Arlington, Grandview, and Hilliard.
These are not the reasons though that I should not do this workout. The reason I should not do this workout is that lunges hurt and not in a good way. Lunges really hurt my left knee. I can lunge but I should not lunge. This is why I will not be doing the 16.1.
My workout today will make me better, will make me stronger, will not leave me so sore that I cannot function properly the next few days, and most importantly get me ready for Australian Rules Football season. You see the workouts that hammerheads do not only make you ready for anything but they really do make you resilient against injury and sickness.
Case in point I get sick about once a year. In my 8 years of playing arguably the most dangerous sport in the world I have only had two real injuries a bruised rib and a minor torn mcl and these were both before I started Jackhammer Strength Training and developed all of my training systems.
My workout today will consist of:
Zercher squats
Bench Press Lock Outs
Weighted Dips
Light Barbell Military Presses probably 3 sets of 8
for cardio 20-10 rounds on the:
airdyne bike
hitting the heavy bag
a jump variation
fast short range motion pushups
If you are going to do the 16.1 and the rest of the Crossfit Open good luck. This is almost certainly going to be the easiest of the Open. If you would like something with more variety and more emphasis on the power lifts as opposed to the Olympic lifts come on in for a free week of small group training at Jackhammer Strength Training located at 3002 McKinley Ave. Columbus, Oh 43204 very close to Upper Arlington, Grandview, and Hilliard.
Subscribe to:
Posts (Atom)