Get educated and Commit to your 2016 Resolution!

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#1 – Get Educated

10 Tips to Help You Keep Your New Year’s Resolution

#2 – Commit to a plan

I have several plans that will suit many needs and I’ve added bonus resolution tools to help you in your journey.

  • 1 Personal Training Session
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)

$35

  • 3 Personal Training Sessions
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)

$95

  • 6 Personal Training Sessions
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)
  • +BONUS: 1-month of On Your Own Programming ($25 value)

$165

  • 12 Personal Training Sessions (3x week for one month)
  • +BONUS: 3 Month Personal WOD + Meal Tracker Book ($5.00 value)
  • +BONUS: Nutritional Advising ($10-15 Value)
  • +BONUS: 1-month of On Your Own Programming ($25 value)
  • +BONUS: 2 wk custom Meal Plan ($20 value)

$300

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12 Week Strength Cycle

If you are looking to build strength through functional movements like squatting, pressing, and deadlifting, then I have a plan for you. The intense 12 week cycle is designed to improve your capacity to move heavy loads with a combination of powerlifting and olympic lifting techniques to improve your overall strength and also build more explosiveness. This program requires commitment and dedication and will involve four weight lifting sessions per week for 12 weeks.

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If you are interested in setting new squat, clean, or deadlift PRs and are ready to take your strength and explosiveness to the next level contact us today and fill out our intake form to get started. Make sure to mention the 12 Week Strength Cycle.

Chia Fresca – Natural Tarahumara Pre-Workout

I was first introduced to Chia Fresca when I read “Born to Run,” by Christopher McDougall, a book about running and a tribe of Native Americans, the Tarahumara, that live in Mexico. These people live in a region called the Copper Canyons and have lived there largely untouched by the outside world for the last 400 years. The Tarahumara suffer from none of the Western diseases (heart disease, cancer, diabetes, … you get the idea) that afflict our society. The Tarahumara are also amazing distance runners, often running races for fun of over 100 miles. These people drink Chia Fresca and it helps fuel these long runs. I cannot recommend the book highly enough and suggest you check it out. Back to the Chia Fresca…

Chia Fresca is a beverage that is super simple to make, very tasty, and highly nutritious. It is comprised of four ingredients: water, fresh squeezed lime juice, honey or agave nectar, and chia seeds. I’m not fond of the current trend of dubbing something a “superfood,” but chia could really live up to the moniker. Chia is packed with protein, and excellent source of good fats, full of fiber, and filled with antioxidants and minerals.

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As I said, Chia Fresca is very easy to make. Step one: Take a glass and put 8 ounces of water in it. Step two: Sprinkle in a teaspoon of chia seeds. Step three: Add two tablespoons of fresh squeezed lime juice (you can use the bottled stuff but fresh tastes waaaay better) and two teaspoons of honey or agave nectar. Let this mixture sit in the refrigerator for about 10-15 min so its nice and cool, stir, and drink. The chia seeds will have kind of formed a gel so be prepared for the texture. Drink Chia Fresca before runs or any time you want something refreshing and citrusy…

Cheers!

Epic Bar Epic Fail

I’m always looking for new food items to try. I love exotic foods and trying new things so I was a little excited the first time I saw the Epic Bar. Epic Bar comes in a variety of flavors but they are all Paleo friendly protein bars that uses a meat (beef in this case but also bison ans turkey) as its protein source. I was first put off by the price at $3.29 per bar but still wanted to try them and patiently waited until Kroger ran them on sale for $2.50, still pricey but a little more affordable.

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I purchased the beef based Habanero Cherry bar and had the highest of hopes for something sweet and tangy with a bold spice note. The ingredient list is all wholesome: beef, walnuts, dried cherries, salt, celery powder, black pepper, and crushed habanero. My high hopes were crushed with the first bite. The mushy bar tasted more like dog food than the spicy beef jerky I was hoping for.

With only 13 grams of protein and 190 total calories, coupled with the high price, I can’t recommend purchasing an Epic Bar. The lack of flavor was a huge disappointment, too. I might give one of the other flavors a try but only if they are on sale or someone else buys. I’m all for healthy but I like flavor, too. Sadly, the Epic Bar is an Epic Fail.

Farmer’s Walk For Power

Build some serious muscle with just two moves: the Farmer’s Walk and the Clean and Jerk.

Everyone knows doing Olympic lifts like the snatch and the clean and jerk will build explosiveness and power. I am always amazed when Olympic lifters clean and jerk over twice their bodyweight. No one can deny they have incredible strength and explosiveness. The Farmer’s Walk, another exercise that is often overlooked, will add muscle to your frame, increase muscular endurance, and give you a cardio thrashing at the same time.

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This is a very functional movement and is a staple of the Strongman community. Growing up on a farm, I often had to carry things from sacks of feed to bales of hay and occasionally an animal, and I have always credited this for having a solid base when it came to strength training. To do the Farmer’s Walk all you need is a pair of heavy objects and room to walk. Simply hoist one of the objects in each hand and take off, keep your core engaged so you don’t crumple to the ground, keep your shoulders back and maintain the natural arch in your back. Start off with weights around 50% of your bodyweight and work up from there. For more of the Farmer’s Walk check out this great article from StartingStrongman.com

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Here is a sample workout in implement the farmer’s walk into your training. I developed this after the guys I train with said they couldn’t help bale hay on a very warm August day. The combination mimics the motions of mowing hay. The Farmer’s Walk will tax your grip and shoulders while challenging your cardio and the clean and jerks will develop explosiveness. If you are already an experienced lifter feel free in to increase the weights.

 

10 min AMRAP:

100 foot Farmer’s Walk with 50% bodyweight in each hand

10 Clean and Jerks 95 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 115 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 135 Pounds

100 foot Farmer’s Walk

10 Clean and Jerks 155 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 175 pounds

Continue alternating the Farmer’s Walk with Clean and Jerks for the remainder of time, adding 20 pounds to the Clean and Jerks each round.

Tweet me your results and use #WeightChallenge

Nutrition for an Athletic Edge

Brendan Brazier is a world class endurance athlete. He is also a vegan. While there is little chance of me ever becoming a vegan, his TED Talk on nutrition and recovery is very interesting and worth watching no matter what your current diet is. Using a whole nutrition approach, you can decrease recovery time, decrease hormonal stress, and allow you to be healthier and train more often. Check it out.

SmartShake

Many supplement companies give out shaker cups to help advertise their products or entice you to buy those products. I know I’ve bought a certain flavor of one supplement or another because the promise of free stuff and I’m sure many of you have too. I’ve ended up with several shaker cups for free and they all do pretty much the same thing, shake things. So why should you buy a shaker when you probably already have one already? The versatility, color choices, and durability are great reasons to buy a SmartShake product.

Not all shakers are created equal. SmartShake shakers come with a couple of very cool features. In addition to the snap on mixer that attaches to the lid, SmartShake allows you to stack on compartments to keep snacks, vitamins, supplements, and powders. These stay contained, out of the way, and dry in the bottom of the cup. This makes for a lot less things you need to carry to the gym or work. No more containers of supplements rolling around in your gym bag or bottles of pills rattling away, simply load the compartments and away you go. Plus they are dishwasher and microwave safe.

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The color choices that SmartShake provides are great, too. There are about a dozen colors to choose from, but you can also mix the colors if you like. Gunsmoke cup with Neon Red lid and Yellow cap? If that is what you like, you can have it. The color choices may sound frivolous but it gives the cups a personal touch and might keep someone else from grabbing your shaker by accident.

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I can personally attest to how durable these are. In the last two weeks I have dropped my 27oz Gunsmoke shaker about 10 times. On pavement. Every time I think it will be the last, but my SmartShake has held up great. Another shaker I had before cracked after one slip. Plus these seem to be leak proof. Whether bouncing around in my truck or getting knocked off the table by my son, my SmartShake has never leaked.

SmartShake is available on Amazon.com and other retailers and is a great value at around the $10-12 mark.

Treadmill Intervals to Break Up the Boredom

Almost no one I talk to enjoys running on a treadmill. I love running trails because of the scenery, challenging terrain, and the softer footing is easier on my body, but there are days when running outdoors isn’t a great option. Treadmills feel a bit like running on a hamster wheel and that makes a lot of people avoid running during the colder months. This week’s #WeightChallenge is to do some interval training on the treadmill if you’re stuck inside. Interval training will help break up the boredom of running in place and High Intensity Interval Training, or HIIT, creates a greater oxygen debt, faster cardio results, and burns more calories than long slow distance running.

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After a warm up, start running at a tough but manageable pace. I like to hold right around my 5k race pace or a little slower. Run hard for one minute and then back off the pace to a walk or slow jog for two minutes. After the two minutes dive back into your fast pace and hold for another minute. Keep alternating back and forth for 20 to 30 minutes.

This should give you a great cardio workout. If you are a little more fit try doing a 1 to 1 ratio between hard pace and slow pace or even 2 to 1. The goal is to get your heart rate up to the 70-85% of max range during the work period but recover to or below 65% of max during the rest period.

Send me a picture of what you do to stay sane during your treadmill workouts for a chance to win one of our giveaways. Tweet or post the picture to instagram and tag #WeightChallenge.

Happy running and remember Spring is coming!

Say No to Soda!

Your first #PlateChallenge is to swap out a can of soda per day for a glass or bottle of water. Sounds easy right? Well it is. This little change can make a big difference on your waistline. By drinking water instead of a high calorie beverage like soda, you can cut 140-170 calories from your daily intake. That means you could lose 14 pounds in a year just by drinking more water and less sugary soft drinks. Plus everyone can benefit from an extra glass of water per day.

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Try this for a month and I bet you will be surprised by the difference you notice. Send me pictures of what you are swapping out for more water. Tag #PlateChallenge on Twitter and instagram.

WeightChallenge and PlateChallenge

Every week I will try to post a #WeightChallenge and a #PlateChallenge. These will be something you can do to help become more fit and healthy. The WeightChallenge will be a workout or other physical challenge designed to improve performance and make you faster and stronger. Send me a picture or video of you doing the challenge with your results and you’ll be entered for a chance to win one of our giveaways. Tweet the results to @WnPtraining or tag me on instagram @the_heier_power. I’m looking forward to seeing your submissions! Make sure to tag #WeightChallenge

Since six pack abs are made in the kitchen, the PlateChallenge will be something you can do on the nutritional side to help improve your diet and become healthier and leaner. Check back often and try to implement these changes and live a healthier and more active lifestyle. Many will be simple changes and challenges but these little things can lead to a big difference in your life. I want to see you doing these challenges too, so tweet them to me and post them on instagram. Make sure to tag #PlateChallenge.

Have fun with it and remember small changes will make a big difference.