Starting a Fitness Program!? Read Now!

We've all tried to do it, many have succeeded, many have not. "Tomorrow I'm Starting my new fitness program!" You've waited all weekend to do so, "Come Monday morning I'm going to wake up at 6am, jog 2 miles, then follow it up with a 12oz grassy protein shake!" But...come 6am your catching zzzzz's, and god forbid you miss out on that grassy green hairy monster looking shake thing! Or maybe you do get around to that 6am buzzer and work up to 3 miles after 2 weeks then come the third week, no six pack=no more working out because it's not working...right!? Well if you agree with this statement please read below. So to help you stay on track here are some great tips for beginning your Fitness Program!

Proper preparation for a fitness program is essential in order to achieve the best results. The following tips will not only help you when starting a new fitness program, but help you to stay consistent with it over the long term.

The following is a list of general principles:

1.Prior to beginning an exercise program, speak with your physician, especially if you have a medical condition such as diabetes or high blood pressure, are overweight, sedentary, over 35 years old, have any heart problems, or have a history of heart problems in your family.

2.Set achievable, measurable, attainable, realistic goals. Write them down and keep them someplace visible.

3.Wear comfortable clothing that will absorb perspiration. Choose clothing that won’t restrict your movement, and remember that this is about fitness, not fashion. Wear good athletic shoes that provide plenty of arch support. Dress for the climate.

4.Choose and schedule times to work out that fit your daily routine. There really isn’t a time of day that is any better than another, but it helps to pick a time when you usually feel energetic and your schedule allows for consistency. If you have a busy lifestyle, put your workouts into your schedule just like any other appointments or responsibilities that you have.

5.Track your workouts in a log or notebook. This helps ensure that you consistently challenge yourself to do more in your program, allows you to see the progress you are making, and gives you a record to monitor so you know when to build variety and progression into your program.

6.Warm up for 3 – 5 minutes with a light activity that targets all the major muscle groups prior to beginning your fitness program.

7.After your workout, finish with a cool down phase of 5-10 minutes. This is also a good time to incorporate any stretching into your fitness program.

8.Consistency is the key with any fitness program designed to achieve lasting, long term results. Start with small steps, but keep moving forward with your program consistently.

9.Do not go overboard with your fitness program. Exercise is like anything else, and too much of a good thing can be detrimental. Give your body adequate rest, not only by getting a good night’s sleep on a consistent basis, but by varying your exercise routine so that you do not suffer from repetitive use injuries.

Check this out for a Kick start to your morning routine!!!

Hopefully...this will help you wake up and motivate you to run some laps, rock out some push ups and maybe even pick up some weights before the day starts to get that mojo pumpin!

New site to check out for all you Warriors out there!

I'm also starting a Youtube Channel for you dedicated Warriors out there!
Youtube.com/NickReyesFitness
I've just put this up 2 days ago and I have much more work to do on it.I will be posting motivational, nutrition, and exercises videos that you can watch from anywhere. I'll be covering mostly outdoor fitness and in home fitness. All of the very effective and time manageable exercises will be done with mainly balls, bands, dumbbells and body weight. So no more excuses of not enough time, I can't get to the gym,...etc,watch this



Do yourself a favor and sign up here via email to the left and subscribe to my youtube channel (click on the link above) in order to turn your computer/browser into a motivational wellness butt kicker!

-NR

Enjoy your Coffee, again...

I had to bring this post back from the archive for anyone that has not read it yet. it might make you take a second look and think next time you drink your coffee.


I was just recently doing some research and came across this article that I thought everyone should ponder upon. It is about philosophy and Life following the wellness realm of my blog...enjoy!
................................................................................
Philosophy

A DIFFERENT WAY OF THINKING = PHILOSOPHY

A group of alumni, highly established in their careers, go together to visit their old university professor. Conversation soon turned into complaints about stress in work and life.

Offering his guests coffee, the professor went to the kitchen and returned with a large pot of coffee and an assortment of cups - porcelain, plastic, glass, crystal, some plain looking, some expensive, some exquisite - telling them to help themselves to the coffee.

When all the students had a cup of coffee in hand, the professor said: "If you noticed, all the nice looking expensive cups were taken up, leaving behind the plain and cheap ones. While it is normal for you to want only the best for yourselves, that is the source of your problems and stress. Be assured that the cup itself adds no quality to the coffee. In most cases it is just more expensive and in some cases even hides what we drink. What all of you really wanted was coffee, not the cup, but you consciously went for the best cups... And then you began eyeing each other's cups.

Now consider this: Life is the coffee; the jobs, money and position in society are the cups. They are just tools to hold and contain Life, and the type of cup we have does not define, nor change the quality of Life we live.

Sometimes, by concentrating only on the cup, we fail to enjoy the coffee God has provided us."

God brews the coffee, not the cups.......... Enjoy your coffee!
.................................................................................
and to give credit where it is do, I found this article published on this site: http://www.spiritualize.net/content/category/1/71/58/ : to an unknown author.

16 Reasons to Get up, Get out, and Move!!!!

Here are the top Benefits of Cardio-Activities & Exercise! Straight from the pages of the National Academy of Sports Medicine. Just another reason to shut that TV off and enjoy some fresh air. If you think about, just 30 minutes a day of exercise could help get you out of a rut in life, lively up your day with more energy, kill that bad attitude, and so much more. Go jogging with a loved one, play basketball with the kids, shoot go buy a mountain bike for yourself and pick up a new Hobie! Who knows you actually might enjoy this new phenomenom called "Jogging", it might have a As wellness warrior members we are constantly challenging ourselves; as well as our bodies to become Stronger, Healthier, Happier, and most of all what I call being Optimistically Advanced. Meaning being happy on a daily basis; happy to be alive and inspiring others to do so. Just think how much better you will feel about life and the satisfaction of inspiring others around you!
All from just 30minutes a day.
Living to Inspire,
-Nick Reyes

Q:So what does Cardiorespitory Activities and Exercise really do for us?

A:It Decreases:

-Daily Fatigue
-Anxiety
-Depression
-Coronary Artery Disease (CAD)
-Hypertension
-Non-Insulin Dependent diabetes
-Cancer
-Osteoperosis
-OBESITY
*the italicised benefits are some of the nations top 5 killers of Americans!

It Increases:

-Flexibility (potentially)
-Work, recreational, and sports performance
-Sense of Well-Being
-Blood Lipid profile
-Insulin Sensitivity
-Glucose Tolerance
-Immunity

BeWell Quote of the week: Rose bushes speak to us...

Here is a great quote that I think we all can reflect upon and remind ourselves what I'm always emphasizing, what is our focus on? For those of you that are my clients you know what I'm talking about...the body or your goal? Are we complaining that our muscles are becoming sore and we wont (notice I didn't say can't lol) do another rep, or are we excited that the burn is there and "rejoice" because the feeling is getting us closer to our goal!
It obviously doesn't just reflect upon training but our whole outlook on life. Don't sweat the small stuff, be optimistic, look on the bright side of things, etc. But this quote states that matter so well that I had to post it as the quote of the week!
Stay strong,
Nick Reyes

"I can complain because rose bushes have thorns, or rejoice because thorn bushes have roses. It's all how you look at it."

- J. Kenfield Morley

How to get Ripped Abs?

Here is my Ripped Fuel Dietary Recommendation For Weight Loss @ 1,800 Cals/6 meals/Day

I wrote this up as a good reference to help you structure each meal. Rather than saying eat this, eat that with this many carbs & fiber; this will help you to moderate the amounts of certain nutrients each meal and help those abs to start showing through! But as always add exercise with any diet to increase your results!

This will also help you to focus on getting more fiber & water in your diet; which most people lack. Plus sticking to the limited amounts of calories per each meal & number of meals (6) you should be lean mean fat burning machine in no time!

Breakfast: (350 Calories)High Calories
High Protein
High Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Snack: (300 Calories)Low Calories
Mod Protein
Low Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Lunch: (350 Calories)High Calories
High Protein
Mod Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Snack: (300 Calories)Low Calories
Mod Protein
Low Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Dinner: (350 Calories)Mod Calories
High Protein
Mod Good Carb
Mod Good Fats
High Fiber
2 glasses of H2O (16oz)

Night Time Snack: (150 Calories)Low Calories
Mod Protein
Low Good Carb
No Fats
High Fiber
2 glasses of H2O (16oz)

A Quick Healthy Snack!

After discussing with a client some quick ways to add calorie burning snacks to her diet, I told her about one of my specialties and decided to share this snack idea with everyone.

The Health Benefits:
-Spices increase metabolism
-Garlic naturally increases testosterone
-High in Fiber
-Very Low in Fat & Calories
-Very Nutritious in Vitamins & Minerals
-Filling for such a healthy snack

Ingredients:
-Celery
-Broccoli
-Baby carrots
-Assorted Bell peppers
-Spices:
Cayenne Pepper
Mrs. Dash
Paprika
Garlic

=>Cut the Veggies Julienne style (in Rectangular form) put them in a mixing bowl and toss with a dash of all the spices.

Uses:
-keep ready made in refrigerator for snacking
-Serve with a salmon dish for a plate full of testosterone boosting ingredients
-Sandwich: Spread a table spoon of cream cheese on 1 slice of whole wheat/Multi grain bread and top with the spicy veggie mixture.
-Or just like above just sub pitas for bread and hummus for cream cheese
-Keep them whole and grill them as a side dish
-...be Creative and enjoy!

!!Coming Soon!!

I know it's been a few days since my last post and I'm sorry for that but I've been busy with work, clients, and vacation. But there is a lot in the works. I'll be having Guest Writers on specific topics and will introduce them to you shortly. Also some great posts are in the making and popping up soon so stay tuned!

Stay Strong,
-Nick Reyes

"The cave you fear to enter holds the treasure you seek."
- Joseph Campbell

Ways to Naturally increase Testosterone: Vol. 1 =>Garlic

I'll be posting more on the topic of foods that naturally increase testosterone. Here is the first one in the series of how Garlic enhances Testicular Production of Testosterone. Good for burning fat and building lean muscle!

Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High Protein Diet.

Yuriko Oi1, Mika Imafuku, Chiaki Shishido, Yutaka Kominato*, Syoji Nishimura* and Kazuo Iwai 

"The effects of garlic supplementation on protein metabolism were investigated by measuring testis testosterone and plasma corticosterone in rats fed diets with different protein levels. In Experiment 1, rats were fed experimental diets with different protein levels (40, 25 or 10 g/100 g casein) with or without 0.8 g/100 g garlic powder. After 28 d of feeding, testosterone contents in the testis were significantly higher and plasma corticosterone concentrations were significantly lower in rats fed 40 and 25% casein diets with garlic powder than in those fed the same diets without garlic powder. Urinary excretion of 17-ketosteroid (an index of testosterone), nitrogen balance and hepatic arginase activity were significantly higher in rats fed the 40% casein diet with garlic powder than in the 40% casein controls. In Experiment 2, the effect of diallyldisulfide (a major volatile sulfur-containing compound in garlic) on the secretion of luteinizing hormone (LH) from the pituitary gland, which regulates testosterone production in the testis, was investigated in anesthetized rats. Plasma LH concentration increased dose dependently after administration of diallyldisulfide. These results suggest that dietary supplementation with 0.8 g/100 g garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone in rats fed a high protein diet."

Sources: The Journal of Nutrition- http://jn.nutrition.org/cgi/content/full/131/8/2150  

Elements of Greatness

This is a really great video to reflect upon oneself and to start acting upon ones desires in life! Do yourself a favor, stop putting off what you've always dreamed to do, and make an incredible effort to do it!

Motivational Quote of the weekend!

Here is a great quote that fits our realm of struggles; especially our diet. It's short but very sweet!

Strength is the capacity to break a chocolate bar into four pieces with your bare hands--and then just eat one of the pieces.

- Judith Viorst

I want you to think about how this kind of mindset can help you throughout your daily life and write down 3 of those ideas.

An Injection of Motivation!

WOW! I just watched this movie clip and it sent chills down my spine realizing what this clip projects to the viewer. If any of my clients are reading this, I want you to watch this because it is a perfect visual example of when I say "I Train from the Mind Out" and reflect on that. Let me know what you think. Thanks for taking your time once again!
Yours in Wellness,
Nick Reyes

Sodium Enhances Rehydration, but Not Post-Recovery Performance

Researchers from Loughborough University, England, recently investigated the effects of sports drinks with various sodium concentrations on rehydration after exercise in the heat and on exercise capacity in a subsequent workout. Eight subjects exercised in the heat until they had lost 2 percent of their body mass. They then drank a sports drink contain either no sodium, 31 ml/l sodium, 40 ml/l sodium or 50 ml/l sodium. Urine output was measured to assess fluid retention. After four hours, all of the subjects cycled at 95 percent VO2max to exhaustion. The researchers found that the sports drinks containing 40 and 50 ml/l sodium reduced urine output (hence enhanced rehydration) relative to the other two formulations. However, there were no differences in time to exhaustion.

Caffeine Accelerates Post-Exercise Glycogen Resynthesis

Australian researchers recently investigated the effects of coingesting carbohydrate and caffeine after exhaustive exercise on the rate of muscle glycogen synthesis. Seven subjects consumed a low-carb diet and performed exhaustive exercise to deplete their muscle glycogen stores. After completing their workout they consumed either carbohydrate or carbohydrate plus caffeine during four hours of passive recovery. The researchers found that muscle glycogen was synthesized 66 percent faster with caffeine than without. The study was published in the Journal of Applied Physiology.

Go Vegetarian!!

For all of you brave Vegetarians out there here is a link to a chart that gives you a list of certain Vitamins, Minerals, and Protein and how to obtain them from your natural diet! You can also check out the Go Veg website with all of its cool info on the Vegetarian movement. Just click on the links below.

The Vegetarian Nutrition Chart
GoVeg.com

A quick DIY remedy for Low Back Pain

Most cases of low back pain are best treated with activity, walking, swimming, bicycling, etc, not medication, or rest. I would definitely recommend bicycling, swimming, and ellipticals for low back recovery rather than walking. Why all of this nonsense about activity? Because nine out of 10 low back pain sufferers get better on their own, whether or not they receive treatment. So Get up! Get out! and Get Moving!

For Women: A mile a day...

A recent study of 238 post-menopausal women was done by E. Krall, USDA Agricultural Research Service and found that walking as little as a mile a day can delay osteoporosis up to seven years!

Q:Where does this statement come from?
A:Most women lose 3% to 6% of their bone mass annually during the five years surrounding menopause. A study found that walking will delay osteoporosis significantly. Women who walked regularly took four to seven years longer to lose as much bone as women who did not walk at all.

Summers Coming soon! Get motivated!

People Rationalize about not exercising. their main excuse, I don't have time. Well would you sell your arm for $200 or your leg for $1 million? No, because your most priceless possession is your body. Shouldn't you spend a little time keeping it in good shape?
How you look is like a billboard for how you feel from the inside. As you become fitter, and look and feel better, your self-esteem will rise, become more confident, and its also a good first step for improving your sex life.
If your afraid you'll have a heart attack, be aware that people who have heart attacks are the ones who don't exercise.
So Starting the minute you read this post, I want you to promise yourself, I mean really promise your self that your going to have a sexy body for this summer and feel great doing it!

The Health Benefits of Baking Soda!

Let's turn this less than $2 dollar household item into a healthy kitchen and bath Alternative!
After some research I have found the top 10 ways to use Baking Soda:

1. Counteract acid – Oops! Added too much vinegar to a recipe? Add a pinch of baking soda. Be careful - a little goes a long way. Add a pinch to tomato dishes to balance the acid. Your acid reflux-prone family members will thank you, but omit this baking soda use if anyone in your family needs to reduce their salt intake.

2. Cleansing the exterior body by adding it to a shower and wash away oils, and sooth itchy irritated skin, and stop dandruff

3. Soothing Eye Drops: made from a water and baking soda solution

4. Add to the tip of your toothbrush for a clean mouth as it kills harmful bacteria

5. Used as an antacid before or after any meal

6. Put on any kind of rashes, from diaper rashed to allergic reactions

7. Used as a deodorizing body and foot powder

8. Meat tenderizer – Rub baking soda on the meat for two to three hours before you need it. Rinse the meat thoroughly before cooking.

9. Produce – Dissolve several tablespoons of baking soda in a tub of cold water to wash your produce. The baking soda is safer than soap, and will neutralize some of the impurities in the water as well.

10. Made into a paste and applied to bee stings

New Website!!

If you have a minute check out my prototype website @: www.ReyesFitness.com

Peaceful Warrior

I recommend everyone go and watch this movie! I just watched it and thought it was great! very inspirational and maybe even life changing some say. Just google it on the search button to the right or watch the clip below.

The Best Week Ever!!

I've recently recieved some questions on how much and what to do for exercise in a week span. So here is a littl tid bit just to follow up with that question. It is recommended that everyone engage in at least 30-40 minutes of cardiovascular exercise (continuous activity) at least four times per week and resistance training (moderate to intense strength training with periods of rest between sets) for 20-40 minutes at least three times per week. Cardiovascular exercise and resistance training can be performed on the same day but it is recommended that resistance training occur before cardiovascular exercise in order to better maintain glucose stores (as glycogen) for increased energy and greater muscular response during and after exercise. This equates to a minimum of 180 minutes to as much as 280 minutes or more total exercise time per week.
--NSCA, Nov. 2007

What Your Birthday Mean: Try this out, it's pretty interesting and fun!

Your Birthdate: June 7

You are an island. You don't need anyone else to make you happy. And though you see yourself as a loner, people are drawn to you. Deep and sensitive, you tend to impress others with your insights. You also tend to be psychic - so listen to that inner voice! Your strength: Your self sufficiency Your weakness: You despise authority Your power color: Maroon Your power symbol: Hammer Your power month: July

What Does Your Birth Date Mean?

Enjoy Your Coffee!

I know it's been a while and I do apologize, but I was just recently doing some research and came across this article that I thought everyone should ponder upon. It is about philosophy and Life following the wellness realm of my blog...enjoy!
................................................................................
Philosophy

A DIFFERENT WAY OF THINKING = PHILOSOPHY

A group of alumni, highly established in their careers, go together to visit their old university professor. Conversation soon turned into complaints about stress in work and life.

Offering his guests coffee, the professor went to the kitchen and returned with a large pot of coffee and an assortment of cups - porcelain, plastic, glass, crystal, some plain looking, some expensive, some exquisite - telling them to help themselves to the coffee.

When all the students had a cup of coffee in hand, the professor said: "If you noticed, all the nice looking expensive cups were taken up, leaving behind the plain and cheap ones. While it is normal for you to want only the best for yourselves, that is the source of your problems and stress. Be assured that the cup itself adds no quality to the coffee. In most cases it is just more expensive and in some cases even hides what we drink. What all of you really wanted was coffee, not the cup, but you consciously went for the best cups... And then you began eyeing each other's cups.

Now consider this: Life is the coffee; the jobs, money and position in society are the cups. They are just tools to hold and contain Life, and the type of cup we have does not define, nor change the quality of Life we live.

Sometimes, by concentrating only on the cup, we fail to enjoy the coffee God has provided us."

God brews the coffee, not the cups.......... Enjoy your coffee!
.................................................................................
and to give credit where it is do, I found this article published on this site: http://www.spiritualize.net/content/category/1/71/58/ : to an unknown author.