HIT FITNESS WAREHOUSE

PS: Looking for a jumpstart? Our 2-week HIT Fit Jumpstart will help you double down on your basics with a proven plan to help you rediscover your inner-athlete that is just waiting to be let loose!

P.S. . . .
Our HIT FIT Jumpstart Program has helped hundreds of people just like you transform their lives by helping them rediscover their inner athletes, and rebuild a healthy lifestyle. This includes a fitness roadmap session with an expert Coach to come up with a customized program that fits your lifestyle. Many of our members are former athletes that see the value in what we do and want to feel like an athlete again. Be an athlete that trains for life!

**There’s power in numbers – the more you SHARE this with your friends and family, the better! We need to spread the fitness LOVE everywhere!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

10 Things We Love About the 10-Day Advocare Reset

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 15 Mar 2023 14:00:00 GMT

Take our word for it or your money back!

The AdvoCare 10-Day Reset™ provides the tools you need to jumpstart healthy habits, which is a huge focus for anyone any time of the year. If you’re curious about the Reset, but want to learn more before taking the leap, we’ve rounded up a few of the top things we love about this system. Keep on reading to learn more!

Science-based system: This expertly designed, science-based system was created to help you get started on a path to optimal health and wellness.
Easy to follow: The program incorporates a step by step 10 day-plan to reset your body. Simply follow the included guidebook, which includes a schedule for each day of the plan!
No Crazy Diets: Something you won’t find in the AdvoCare 10-Day Reset™, is a long list of dietary restrictions. Instead, our guidebook lays out simple, sustainable recommendations on how to make healthy eating part of your own personal routine.
Kickstarts healthy habits: Every journey starts with a single step – or 10 days in this case! If you’re looking to make healthy habits a priority, or trying to refocus on them, the 10-Day Reset is a great way to do just that.
Supports gut health: All 3 products included within the Reset work together toward internal cleansing, improved digestion, and establishing a healthy gut microbiome.*
Supports elimination: The first step in aiding the body’s gut microbiome is to clean it out. AdvoCare Cleanse caplets contain a uniquely potent blend of vitamins, herbs and other beneficial ingredients intended to gently help facilitate the body’s process of elimination.*
Vitamins: The Cleanse caplets are an excellent source of 9 essential vitamins, including B-complex vitamins, vitamin C, and zinc. They also provide antioxidants to protect against free radicals during the cleansing process. *
Supports metabolism: Resetting the gut microbiome is the first step in ensuring your body is properly metabolizing nutrients. This process helps support healthy intestinal function and the ability to absorb nutrients from food and supplements.*
Rich in Fiber: AdvoCare Fiber® is rich in the fibers your body needs to support a healthy GI tract.* Each serving provides 10 grams of dietary fiber, which can help you reach your daily fiber goal – 6g soluble fiber, 4g insoluble fiber
Probiotics: ProBiotic Restore Ultra® contains 6 Billion CFUs and 7 beneficial probiotic strains, all of which can contribute to achieving and maintaining good health and a healthy microbiome.*

BONUS : We have a special offer throughout the month of January including everything you need to start 2023 strong! This exclusive bundle will be on sale all month for $50 ($92.85 value) and includes:

The AdvoCare 10-Day Reset™
OmegaPlex®
Your flavor choice of AdvoCare Spark® Stick Packs
And a brand-new printed Reset companion book

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

8 Immune-Supporting Foods

Wed, 09 Nov 2022 15:54:21 GMT

⇒ Don’t play games this season. Prep for the Holidays by Crushing Your Goals NOW! Join us doing our10-Day Herbal Cleanse by clicking this link below. Reset your body and mind to be your best with product bundles crafted to help you and your family stay healthy☺️ (AdvoCare GO MEs™ for ages 4+) https://www.advocare.com/24-day-jumpstart/?D=120922584 #AdvoCareDistributor

A strong immune system is important, especially in today’s climate. During seasons when we are more prone to illness, we often look for ways to help support immunity.

Many studies show that a balanced diet combined with adequate sleep and exercise, effectively primes our body to fight infection and disease. Throughout the years, many foods have also helped contribute to living a healthy lifestyle. Incorporating some of these foods into the diet can help support our body’s immunity. So next time you’re headed to the grocery store, make a list, and power up your plate to include these nutritious foods.

Berries

Often called a “super food” because of their nutrient density, brightly colored berries are packed with vitamins, fiber and a type of antioxidant called polyphenols. Antioxidants are molecules that inhibit the effects of free radicals, metabolic by-products that can cause harm to cells. Commonly available berries that are high in vitamin C and antioxidants include: blueberries, strawberries, raspberries, and blackberries. Exotic varieties, such as goji berries and elderberries, also rank high on the list! 1

Mushrooms

The anti-inflammatory effect of some mushrooms has been shown to greatly improve the efficiency of the immune system. Low in calories and high in fiber, button mushrooms specifically are filled with riboflavin, niacin, B vitamins, potassium, beta glucan and antioxidants. Beta glucan is a form of soluble fiber that’s been strongly linked to immune system health as well as helping maintain normal cholesterol levels and a healthy heart. 1

Yogurt

Eating yogurt regularly may positively impact several aspects of your health, including immunity. Probiotics, found in yogurt and other fermented products, may help ease the severity of colds and have been shown to reduce inflammation in some cases, which may linked to several health conditions like viral infections and gut disorders. Look for labels that say, “live and active cultures.” Also look for added vitamin D. Studies show that people with low vitamin D levels may be more likely to get colds or the flu. Yogurt has also been found to aid in reducing the risk of heart disease, as well as aid weight management. 2

Spinach

Popeye understood the power of spinach. This super food is filled with nutrients, including vitamin E, and magnesium and folate, which help your body make new cells and repair DNA. The outcome – it may increase the infection-fighting ability of our immune systems. It also boasts fiber and antioxidants. Get the most benefit by eating it raw. 3

Broccoli

This kitchen staple is packed with plenty of nutrients. With vitamins A and C, fiber and the antioxidant glutathione, broccoli can help your systems defend the body from damage and help fight disease. Vitamin C is an essential nutrient for immune function, and broccoli is loaded with it. Due to the fiber it contains, broccoli can assist in regulating the body’s use of sugars, keeping your hunger in check, too. The key to keeping this super-charged veggie’s power is cooking it as little as possible. 3

Garlic

It does way more than punch up the flavor of food. Garlic is a common home remedy for the prevention of colds and other illness. Raw garlic can help beat infections thanks to its ability to fight bacteria, viruses and fungi. Garlic contains a compound called allicin, an oily, slightly yellow liquid that gives garlic its color, and when it is crushed, chewed, or sliced – it’s thought to give garlic its health properties. 4

Miso

Miso is a traditional Japanese seasoning made from fermented soybeans. Rich in probiotics, which are the “good bacteria” also found in yogurt and in your gut, miso may support immune function by reducing the growth of harmful bacteria. Its immune-lifting properties may help ward off infections. 5

Sweet Potatoes

Sweet Potatoes contain beta-carotene – which is transformed to vitamin A by the liver – sweeping up damaging free radicals–as well as Vitamin C, which are two of the strongest antioxidant vitamins. These vitamins help regulate the immune system, support your body’s natural protection against infections and can even improve the aging process. With six grams of fiber in one cooked sweet potato, that gives you roughly a quarter of your recommended daily intake. This root vegetable is also a good source of prebiotics, which helps improve the balance of your gut bacteria and overall gut health. 6

Looking for additional ways to supplement your diet?

Then you’re in luck because we’ve got the winning strategy this season. If you’re looking for additional immunity support, one of our exclusive Immune Health Bundles is a great option*†. Here’s the breakdown of each bundle, as well as a few extra add-ons:

CorePlex® Immune Health Bundle : Find nutritional balance in your health and wellness routine not just seasonally, but year-round with these synergistic combination vitamins, minerals and antioxidants that combat stress or fatigue, enhances metabolic responses and supports a healthy immune system.*

GO MEsTM Immune Health Bundle : Nourish your immune system with an excellent source of essential vitamins and minerals. These daily supplements will assist in maintaining optimal health combined with diet and exercise, while managing the negative effects of stress on the body.*

GO MEs Multivitamin includes 11 essential vitamins and minerals and is approved for Ages 4+
ImmunoGuard Enhances healthy antioxidant metabolic responses.*
GO MEs Elderberry includes 100mg of high-quality black elderberry extract and is approved for Ages 4+.

Immune Health Bundle Add-Ons : Add any of the below products to your bundle for added benefits and an additional discount.

C-Grams®: each serving of C-Grams supplement contains 1,000 mg of high-potency vitamin C that is easily digested and nutritionally effective.
V16®: blended with ingredients that provide essential nutrients and stress-fighting adaptogens for your body so that it can perform at an optimum level, both mentally and physically.*
Probiotic Restore ULTRA®: Formulated to contain seven strains of beneficial microorganisms. This combination of probiotics in effective levels helps to populate the upper and lower intestine to facilitate the digestive cycle.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

†AdvoCare products are not intended for prevention or treatment of COVID-19.

Want to know more? Check us out here for our VIP Jumpstart special NOW!

PS: Looking for a jumpstart? Our 2-week HIT Fit Jumpstart will help you double down on your basics with a proven plan to help you rediscover your inner-athlete that is just waiting to be let loose!

Grab your copy for FREE here >> '5K 8-Week Training Plan Guide'

Sources:

1 WebMD. (n.d.). Immune-boosting foods: Berries, oysters, & more . WebMD. Retrieved March 3, 2022, from https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods

2 WebMD. (n.d.). The Benefits of Yogurt. WebMD. Retrieved March 3, 2022, from https://www.webmd.com/food-recipes/features/benefits-yogurt

3 MediLexicon International. (n.d.). 15 foods to boost the immune system . Medical News Today. Retrieved March 3, 2022, from https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system

4 West, H. (2021, September 28). How garlic fights colds and the flu . Healthline. Retrieved March 3, 2022, from https://www.healthline.com/nutrition/garlic-fights-colds-and-flu

5 Petre, A. (2017, June 17). Why miso is incredibly healthy . Healthline. Retrieved March 3, 2022, from https://www.healthline.com/nutrition/why-miso-is-healthy

6 Booth, S. (n.d.). Sweet Potato Health Benefits . WebMD. Retrieved March 3, 2022, from https://www.webmd.com/food-recipes/benefits-sweet-potatoes

**There’s power in numbers – the more you SHARE this with your friends and family, the better! We need to spread the fitness LOVE everywhere!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

FREE Guide For a '5K 8-Week Training Plan'

Thu, 22 Sep 2022 20:50:59 GMT

⇒ BE SURE TO GET YOUR FREE COPY OF OUR LATEST EBOOK, ‘5K 8-Week Training Plan'

�� [FREE Guide To 5K/Get Moving Walking Plan]

Many of us want to be able to run, jog, or walk a 5K… but the goal can often seem overwhelming and intimidating.

But, what if it didn’t have to be?

What if you could complete a 5K in as little as 2 Months?

Well, now it IS possible!

I put together a FREE 8-week Walk-Jog-Run 5K Training Plan just for you.

It’s a step-by-step plan that can help almost anyone complete a 5K run in just 8 short weeks!

Plus there are so many other reasons to ramp up your run/jog/walk game:

Benefiting heart health
Lowering your risk of disease
Boosting energy
Elevating your mood
Improving better sleep
Reducing stress
Getting up off the couch and into your life!

Excited to learn more?

Grab your copy for FREE here >> '5K 8-Week Training Plan Guide'

Want to know more? Check us out here for our VIP Jumpstart special NOW!

PS: Looking for a jumpstart? Our 2-week HIT Fit Jumpstart will help you double down on your basics with a proven plan to help you rediscover your inner-athlete that is just waiting to be let loose!

**There’s power in numbers – the more you SHARE this with your friends and family, the better! We need to spread the fitness LOVE everywhere!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

Biohack Like a PRO

Thu, 25 Aug 2022 00:52:29 GMT

⇒ BE SURE TO GET YOUR FREE COPY OF OUR LATEST EBOOK, ‘The Ultimate HIT FIT Post-Workout & Recovery Guide’.

�� This month I’ve been talking a lot about next-level actions to get even better results from your fitness and health habits.

You’ve probably noticed a theme: it’s all about the fundamentals.

That’s because even the best ‘next-level’ actions won’t do much if you aren’t nailing your basics most of the time.

But what if you ARE covering your basics and want to ramp things up even more?

This is when you can turn into a mad scientist to find your own “secret formula” for supercharged results.

Your top tip for becoming a successful biohacker? Experiment with ONE new method, food, supplement, or other variable at a time.

If you change too many things at once and get a boost (or a downturn) in your results … how do you know what caused it?

Example: let’s say you start drinking a new superfood greens drink every morning … at the same time you switch your workouts from night to morning.

Or you start intermittent fasting and cut back on cardio at the same time … or you go on a major kick and switch EVERYTHING up all at once.

Suddenly, you notice your energy level changes, either it goes through the roof or you can’t make it till 8 o’clock without your eyelids starting to droop.

How do you know what to credit or blame?

NOW IT’S TIME FOR YOU TO TRY YOUR OWN “BIOHACKING” …

EXAMPLE: A simple way to start biohacking is to find your ultimate breakfast or lunch. Experiment with different meals for a few days to find out what keeps you feeling full and energized the longest.

I intentionally experimented to find my perfect breakfast for a busy, action-packed morning. The result: I found that eating a “real” meal (something I normally eat for dinner – protein & carb & veggie) kept me going longer than my normal oatmeal.

It sounds like a small thing, but it makes a HUGE difference in my day!

If you’re looking for that “next-level” edge, one of your most effective strategies is to work with an experienced coach.

The right coach can help you uplevel your basics for incredible results …

… and then layer in some tried-and-true “extras” that’ll have everyone asking you what you’re doing differently.

Our HIT FIT Jumpstart Program has helped hundreds of people just like you transform their lives by helping them rediscover their inner athletes, and rebuild a healthy lifestyle. This includes a fitness roadmap session with an expert Coach to come up with a customized program that fits your lifestyle. Many of our members are former athletes that see the value in what we do and want to feel like an athlete again. Be an athlete that trains for life!

Want to know more? Check us out here for our VIP Jumpstart special NOW!

PS: Looking for a jumpstart? Our 2-week HIT Fit Jumpstart will help you double down on your basics with a proven plan to help you rediscover your inner-athlete that is just waiting to be let loose!

**There’s power in numbers – the more you SHARE this with your friends and family, the better! We need to spread the fitness LOVE everywhere!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

Most Important 'Hack' For big Health & Fitness Results

Wed, 10 Aug 2022 22:14:33 GMT

⇒ BE SURE TO GET YOUR FREE COPY OF OUR LATEST EBOOK, ‘The Ultimate HIT FIT Post-Workout & Recovery Guide’.

I’ve got some great info for you today that I wanted to share ASAP because it can make a huge difference in your results.

�� The only hack you need for your goals

Every few days, someone will ask me what I think about some trendy fitness or wellness topic … things like fasting, supplements, a new fitness gadget …

Basically, something (anything!) that’s designed to speed up your results.

So, over the next few weeks, I’m going to focus on how to REALLY supercharge your results and break down specific actions you can take to elevate your results to the next level, fast.

Because YES: it IS possible to make small changes that yield BIG results.

In this email, I’ve got the #1 TIP to rocket you toward your goals.

This is the absolute most important thing you should do before you get fancy with any trendy “hacks.”

It’s to NAIL YOUR BASICS.

What kind of basics? Here they are:

To me, these are non-negotiables because together, your basics will make the BIGGEST IMPACT on your energy, vitality, and stamina …

… not to mention any fitness or body-related goals you have.

My assignment for you: is to DOUBLE DOWN on the BASICS this week. Then, we can start getting fancy with “ biohacks ” to give you that little “extra.”

Are you with me?

“Let me know over in the HIT Fit Community Facebook group: https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/

Make it a great day,

PS: Looking for a jumpstart? Our 2-week HIT Fit Jumpstart will help you double down on your basics with a proven plan to help you rediscover your inner-athlete that is just waiting to be let loose!

**There’s power in numbers – the more you SHARE this with your friends and family, the better! We need to spread the fitness LOVE everywhere!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

5 Ways To Boost Your Workout Results

Thu, 04 Aug 2022 01:28:00 GMT

⇒ BE SURE TO GET YOUR FREE COPY OF OUR LATEST EBOOK, ‘The Ultimate HIT FIT Post-Workout & Recovery Guide’.

�� You asked for it, you’ve got it! I’ve got a list of 5 ways you can boost the results from your workouts … STARTING TODAY.

By “results,” I mean noticeable changes in your stamina, strength, energy, and overall fitness. In addition to this, this will also have a super HUGE impact on your overall health & wellness because it plays into your immune system, your sleep, heart health and so much more.

Before I get into the tips, I want you to remember one thing that will help drive all of those results:

YOU ARE AN ATHLETE in training, no matter how young or old you are, or your current fitness or activity level. You’re an athlete who ‘Trains For Life’!

You are training for your BEST LIFE. Having a fit, strong, and healthy body that can help you make the MOST of every single day is something worth fighting for!

5 Ways To Boost Your Workout Results

TIP 1: Set your priorities

In other words: Get excited about a goal! Want to be able to do 10 push-ups or pull-ups? Run 3 miles without stopping? Add distance to your golf drive?

As adults, we often write off those goals as silly or frivolous. They aren’t! They can add a fun factor to your routine (and also a clear purpose).

TIP 2: Have a plan

Now that you have a priority, create an intentional workout program – and make sure to include the RIGHT kinds of exercises to hit your goals.

Example: if you want to be able to do 10 push-ups, running 3 days a week won’t help you with that. But building your strength (especially core and upper body) will.

TIP 3: Periodize for progress

If you always do the same exercises the same way, eventually you’ll plateau.

Your workouts should challenge you just enough to move you closer to your goals, but not so much that you feel drained, overly sore, or get injured.

TIP 4: Eat to support your goal

First: Make sure you’re eating a high-quality diet, filled with nutrient-dense food in the right portions for your activity level.

Then: Come up with a snack strategy to refuel right after your workout. Aim for a carb-protein mini-meal to give your muscles a jumpstart on recovery.

(For more specifics, grab a copy of our latest ebook, ‘The Ultimate HIT FIT Post-Workout & Recovery Guide’.

=> HIT FIT Members Download it here!

TIP 5: Reset, Recover & Rest

Your workouts create stress in your body (good stress, but it’s still stress).

That’s why it’s so important to give yourself time to reset, recover, and rest afterward.

Not only will it hel p you get the best results from the workout you just did, but it helps your body get ready for your NEXT workout.

On a practical level, this means taking 24-48 hours between workouts to let your muscles repair and rebuild.

It also means getting 7-9 hours of quality sleep every night so your body can restore your immune function, balance your hormones, and remove waste.

So there you have it!

These five tips will help you take your workouts to the NEXT LEVEL and help you hit your goals faster.

If you are looking for a proven plan to reach your goals, we are here for you!

Want to know more? Check us out here for our VIP Jumpstart special NOW!

Committed to your success!

REFERENCE:

www.acefitness.org/resources/everyone/blog/6410/six-things-you-can-do-to-improve-your-workout-results

**There’s power in numbers – the more you SHARE this with your friends and family, the better! We need to spread the fitness LOVE everywhere!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

My Personal 'Non-Negotiable' "BASICS"

Thu, 07 Jul 2022 00:05:38 GMT

BE SURE TO CHECK OUT THE NEW HIT FIT SUMMER SURVIVAL GUIDE !

��If you are serious about your goals… one of the BEST things you can do is focus on THE BASICS . Like Bodyweight Strength Training!

They give you the biggest bang for your buck over the long run! Here’s what I’m talking about …

One of my top personal basics – something I try to do every day – NON-NEGOTIABLE for my fitness is at least 15 minutes bodyweight strength training, 15 minutes flexibility/mobility, and 15 minutes hitting on my weak points to balance out any muscular deviations. Its all about making a plan, and working my plan.”

✨There’s nothing magic about it. I just know that consistency in the BASICS moves me forward more than any hack or trend ever will!

Plus … there’s no overthinking required! Over time, they become habits. Here’s an example

A couple of other basics I focus on are “following a nighttime routine and a morning routine”. I noticed the AM routine gets my programmed and set in a particular mind frame for the day. My PM routine allows me to forget about everything that just took place that day and gives me chance to set my mind on my recovery (mobility) and getting my rest for that evening so I can crush it and be at my best the next morning, which is when I will be sure to do 15-minutes of Non-Negotiable cardio. Every damn morning!

✅What are YOUR basics for fitness or your niche? Let me know in the comments! ⬇️⬇️⬇️

P.S. Our HIT FIT Kids & Youth Fitness Camp is back! On July 18 ^th thru July 22 ^nd at HIT Fitness Warehouse. This is your chance to have your kids, society’s ‘future champions’, learn how to build a healthy & fit lifestyle with Fit Pro’s that have over 25 years of experience in the health and wellness industry. For those who want to develop as an athlete, as well as for those just learning to develop a healthy and fit lifestyle.

**Below is more information about this event and the registration link to sign up.

HIT FIT Youth Summer Survival Camp

**There’s power in numbers – the more you SHARE about this event with your friends, the more we HOOK YOU UP! You may send them the LINK, and once they sign up then we will hook it up! MORE THE MERRIER!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

TIME TO TAKE CHARGE — Experience OPTIMAL Health with These 5 Pillars!

Wed, 22 Jun 2022 12:00:04 GMT

BE SURE TO CHECK OUT THE NEW HIT FIT SUMMER SURVIVAL GUIDE !

Experiencing optimal health involves focusing on the five pillars of health...Exercise, nutrition, sleep management, stress reduction & community. Our coaches here at HIT Fitness will examine your history, lifestyle, and environment to develop a plan aimed at helping restore your body to its optimum health and well-being! That's the secret to obtaining your fitness goals, and keep your body strong, happy and healthy for the long haul! So what can you do RIGHT NOW to protect yourself from from a toxic body environment and begin to get healthy from the inside out.... Something we call the 5-Pillars of Health...

Pillar 1 – EXERCISE

Movement is medicine! If you look up almost any major disease…cancer, heart disease, diabetes, and now COVID, fitness is listed as a MAJOR component of staying healthy and preventing that disease.

Shoot for 3 hours (moderate to hard work) of fitness per week minimum. It does not all have to be done in one day either. Better to spread the time out over the week in 10-30min intervals then to completely ignore it all together.

Exercise strengthens your muscles, bones, heart and lungs. It improves circulation and cognitive function. There really is no downside to exercise except NOT EXERCISING!

Here are a few simple tips for getting those workouts in…

· *Everything Counts – 10min here, 5 minutes there. It doesn’t matter. Like most things we make too big of a deal about how and where we are going to workout instead of simply getting it done. Six 10-minute workouts are better than the 60min spin session you “were” going to do but got too busy to actually do.

· *Setbacks are Opportunities – You cannot and will not burn a pound of fat per week forever. If you did you would be -125lbs in a few years! LOL. Plateaus means it’s time to switch it up, time for a challenge. And time for you to push your body a bit more. Setbacks are set up for the comeback!

· *Phone a Friend – Training partners are everything. Over the years I’ve had some great ones. Bringing someone else into the mix breads competition and accountability. Two of the most important factors for sticking to a plan.

. *Do What YOU Love – You do NOT have to spend hours in the gym to get fit. Hiking, biking, even kayaking are great ways to mix a love for the outdoors with fitness. JUST DO IT CONSISTENTLY.

Pillar 2 – DIET & SUPPLEMENTATION

You can't outwork a bad diet! And you cannot get ALL of the nutrients your body needs just from food alone. You must BRIDGE THOSE NUTRITIONAL GAPS with HIGH QUALITY SUPPLEMENTS! This is Super important if you have goals your looking to achieve.

The secret…variety! No one type of food or crazy fads here. Sound whole food nutrition made from real fruits, veggies, lean meats, and avoid processed ingredients. Basically, any food that is BOXED, BAGGED or CANNED try and stay away from.

Try new types of veggies, different seafoods, and make exploring healthy food part of the fun. Eat lots of color as a simple rule of thumb. Blue, purple, brown, red, orange and green are your friends. Here are a few easy tips for making better diet choices.

· *50/25/25 Rule – Fill your plate with 50% veggies, greens and carbs, 25% protein, and 25% healthy fats. This will help you eat more of the good stuff and less of the stuff that packs on the pounds.

· *Spice it Up – Healthy food does NOT have to mean no flavor. Marinating meats is a great way to supercharge your taste buds while still eating clean.

· *Go Local – SUPPORT LOCAL BUSINESS everywhere you go! It’s summertime and after being inside for months heading out to your local farmers market is a much-needed change! Most locally grown foods have far better nutrient content and taste than their store-bought counterparts.

· *Bridge Your Nutritional GAPS w/ONLY High-Quality Supplementation Please!

The one and only brand we back up is Advocare. Check out our store right here: Kevin & Carolina Kohan’s Online Sports Nutrition Store 10% OFF!

Pillar 3 – STRESS MANAGEMENT

If the lack of exercise and healthy nutrition doesn’t kill you STRESS certainly will. Stress is widely considered one of the biggest contributors to poor health and early death. This is one area you must learn to master!

Lucky for us, Sleep IS our number one recovery and stress reduction tool…and it’s already built in. The problem is most people do not get close to enough. Face the facts HUMANS need 7-9 hours of sleep per day. You can tell yourself you're fine with 5 hours but the truth is you have just gotten used to it. THAT DOES NOT MEAN IT IS NOT WREAKING HAVOC ON YOUR BODY.

Here’s how to get your ZEN on!

· *Eliminate Stressors – Everyone has a trigger.

· *Don’t Sweat the Small Stuff – In the end everything but your health and your family’s health is small stuff. So find the positive. Reaffirm what’s good by keeping a journal or expressing gratitude daily. Hard to be stressed and pissed off when telling a friend how much you love and appreciate them.

· *Brush It Off – I would be a liar if I said I don’t get stressed. In fact the reason I have gotten so into health and human performance is BECAUSE OF MY STRESS! When you get stressed and blow a gasket brush it off and start right back on your path to nirvana!

Pillar 4 – SLEEP MANAGEMENT

Sleep IS your number one recovery and stress reduction tool…and it’s already built in. The problem is most people do not get close to enough. Face the facts HUMANS need 7-9 hours of sleep per day. You can tell yourself you're fine with 5 hours but the truth is you have just gotten used to it. THAT DOES NOT MEAN IT IS NOT WREAKING HAVOC ON YOUR BODY.

· *Don’t Compromise – Sometimes you have to be selfish with your personal time. Wake up and go to bed at the same time as much as possible. Don’t get tossed into the habit of always giving up your time for something else.

· *Sleep Routine – Prep for you’re A.M. and P.M. routines. Remember when you were little and had a sleep routine. A little bit of TV, Bath time, Book, Lights out…FAST ASLEEP! Start by turning off the tv, putting down the phone, and reading a book or magazine.

· *Relax with some BOX BREATHING – Try foam rolling for 5-10min about 30min before bed. Then do some BOX BREATHING …4-seconds inhale, 4-seconds HOLD (air in lungs), 4-seconds exhale, 4-seconds HOLD (no air in lungs). Repeat this exactly 4X and tell me how you amazingly CALM you feel. Its because this was designed by Navy Seals for when they encounter stressful situations. Trust me this works! If all else fails, take a natural sleep remedy like CALM by Natural Vitality(what Carolina and myself takes at night). It’s a Magnesium Citrate supplement That relaxes Mind and body, plus provides important electrolytes.

Pillar 5 – COMMUNITY

Humans are pack animals. 1000s of years ago like most animals we lived in groups and tight knit communities. Now the world is more connected than ever with all our technology, but IRRONICALLY we are more disconnected from each other that EVER.

If there is one thing I have learned during last few yeas it is the need for other humans. Human interaction, conversation, helping each other, venting to a friend, but most of all human in person contact.

Keep Your Community Going No Matter What!

· *Connect FACE to FACE – Get face to face and communicate with friends and family in person.

· *Reconnect with Family – If you are ready have a few family members over for a little backyard get together. Get that Monopoly game dusted off or fire up a Grandma’s Cooking class day.

· *Pick Up the Phone – Just call. It’s that simple.

· Set a Date Already – Set a date to get face to face with someone you care about without making anymore excuses.

Enough of the digital meetings. We need IN-PERSON INTERACTION!

Investing in your health and wellness will make you more wealthy than any amount of money. Just as you save for your future, or your kids college fund, you must “invest” in your health!

-Coach Kev and the Team HFW.

P.S. Check out your very own HIT FIT SUMMER SURVIVAL GUIDE . This guide includes workouts, snacks, meals, relaxing techniques for stress & sleep, and much much more! When you're ready to take the next step simply reply to this email. We would love to chat!

**There’s power in numbers – if you have a friend (or two!) who might like this Summer Survival Guide, feel free to share this with them. And if they want their own then you may send them the LINK, or you can send us their contact info ... email, phone number, and name, and we will send them the link to sign up. MORE THE MERRIER!

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

7 ways drinking alcohol can affect your fitness goals

Tue, 21 Jun 2022 17:57:43 GMT

Stop Sabotaging YOUR GOALS!

We all know that drinking lowers our inhibitions and leads to poor food choices like late-night pizza and greasy breakfast. BUT how big of an impact can it really have on your fitness and performance goals?! Lets take a closer look on the impact alcohol has on your body.

1.Metabolism

Our body uses the three macronutrients — carbohydrates, fat, and protein — for energy, but we can also use ethanol (the type of found in alcoholic beverages) as an energy source. When we drink alcohol, we end up utilizing the ethanol for energy and inhibit our glycogen and fat energy usage resulting in fat storage.

In addition, Each gram of alcohol contains seven calories, so a standard drink contains approximately 14 grams, or 100 calories of alcohol, PLUS additional calories from the carbohydrates it contains. You end up consuming a bunch of unnecessary empty calories that have no positive impact on the results you are trying to obtain.

2. Performance

When it comes to performance, a hangover can reduce your aerobic performance by 11.4%, but even just one drink may have close to the same effect!! PLUS, alcoholic drinks make you feel sluggish and fatigued resulting in diminished performance output impacting your goals over time.

3.Dehydration

One reason performance suffers is that alcohol is a diuretic... If you drink and don't replenish those fluids, you're likely to end up dehydrated. This is important because hydration helps your body circulate blood and oxygen to your muscles and keeps your blood pressure regulated throughout a workout. The result leaves you feeling lethargic, weak and out of breathe during a workout. It can take up to 48 hours to recover from alcohol induced dehydration. Again, slowing down your fitness/performance progress.

4.Sleep

A glass of wine might make you drowsy but actually causes your body to spend less time in deep sleep, and more in light sleep. Which in turn will impact your rate of recovery time. Persistent lack of sleep can increase chronic inflammation, which impacts overall health.

5.Muscle growth

Healing and muscle repair time for growth to occur after a workout can take up to 48 hours. Drinking alcohol during this period can sabotage the muscle's ability to recover and properly repair. This can cause you to take a longer time in obtaining your fitness goals.

6.Injury and recovery

Some research indicates that athletes who drink even just a moderate amount are more likely to get inj ured or experience consistent lingering injuries. Alcohol increases the recovery time for soft tissue injuries — meaning injuries to your muscles, tendons or ligaments such as sprains or strains are more common AND they take longer to heal when consuming alcohol.

7.Heart health

One of the most unsettling facts about alcohol has to do with your heart's ability to maintain a regular beat. Even drinking just one or two drinks on a regular basis increases your risk of developing arrhythmia or irregular heartbeat.

The final verdict

Ultimately, alcohol could certainly slow your progress with both fitness and performance goals. You can say drinking isn’t the cause of your lack of progress…But we have been coaching long enough to know and tell you that it almost always is!

If you have a fitness, health, or performance goal try removing alcohol for 30-90 days or until you hit your goal. You might be surprised how much it was actually holding you back. Be selective about your festive moments and when you want to include alcohol so you can be better prepared for the outcomes.

Happy 4th of July!!!

THE BEST JOINT-FRIENDLY & PAIN-FREE EXERCISES FOR YOU

Wed, 01 Jun 2022 13:00:24 GMT

Joint-friendly training is about having an objective. It’s about selecting the most appropriate exercises to achieve your goals while paying attention to injury risk and wear and tear on your body. It is identifying the risk versus reward of the exercises that make up the backbone of your training program. How useful an exercise is should be determined by its raw effectiveness in helping YOU hit your end goal while taking into account the biomechanics of what is happening at the joint. It has nothing to do with the tools you are using and should have no bias towards a specific style of training. The rules are simple; choose the right tools that will help you achieve your desired goals (strength, muscle size, performance, fat loss), and select the exercises where the risk versus reward makes sense.

PUT YOUR EGO ASIDE & YOUR BODY TO PRACTICE

Always consider the cost-benefit ratio to you of any given exercise. EGO ASIDE, if you cannot justify the risk versus reward of an exercise you are using right now, then why are you using it? Do not neglect the muscles you can not see. Those little muscles provide stability around your valuable joints, and a support system for your bigger muscles to do their thing. Include more unilateral movements. A few times a week throw in some single-arm or single-leg work, allowing for greater focus on strength imbalances and working some of the smaller stabilizer muscles in the hips and shoulders. Focus on your pulling muscles a little more to ensure good balance of strength in your shoulders, as well as posture.

Detailed Exercise Chart: https://onedrive.live.com/?authkey=%21AJFPZSNhxTa8Ks0&cid=19EF9D65717806D5&id=19EF9D65717806D5%2145871&parId=19EF9D65717806D5%2130943&o=OneUp

Sign up for our 2-Week Trial Here: https://www.hitfitnesswarehouse.com/2-week-Promo
or ...

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Top Foods You Can Eat For More Energy!

Thu, 19 May 2022 15:08:54 GMT

Energize your plate!

Ok lets talk about energy!

If you plan it right, what you eat can help keep you healthy and energized all day long. The key is to maintain balanced blood sugar levels and to eat meals made up of low glycemic index carbohydrates combined with protein and healthy fats. The worst foods to eat for sustained energy are high-sugar foods because they cause your blood sugar to quickly rise, triggering the release of too much insulin, which triggers a plunge in blood sugar levels, AKA a sugar crash.

The best diet for more energy has a few components, but it boils down to these 5 guidelines:

1.Focus on whole foods: fruits and vegetables, lean proteins, complex carbs, whole grains, and healthy fats

2. Limit added sugars and processed foods.

3. Do not undereat or overeat. Try and keep your meal timing consistent to keep the energy flowing.

4. Limit alcohol

5. Stay hydrated! Probably the most underrated and yet most important energy producer...so drink your water!

Steady energy feels great. To optimize your daily energy level, try adding some of these foods into your meal plan.

Oatmeal . The complex carbs in oatmeal mean it’s a slow-burning source of energy. Oats also boost serotonin production which can help us manage stress and enhance learning and memory function. BEWARE OF: sugar-packed packets of flavored instant oats and avoid them. Make your own instead and load them up with berries, bananas and a drizzle of maple or honey for a healthy treat of a breakfast.

Cinnamon . Cinnamon works to keep blood sugar levels stable, therefore it also helps to stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake a little into your yogurt or add a dash to your morning greens protein shake.

WATER . Dehydration is a certain cause of low energy and even brain fog. Feel a slump? A nice tall glass of cool water might just do the trick.

Lentils are tasty little legumes, rich in carbs and fiber. Just one cup of cooked lentils contains about 15 grams of fiber and 36 grams of carbs. Lentils are energy powerhouses, upping your energy levels by replenishing your stores of iron, folate, zinc and manganese. These nutrients help break nutrients down and help with cellular energy production.

Avocados . They’re a superfood! Avocados are rich in ‘good’ fats, fiber and B vitamins. Around 85% of the fat in avocados is from monounsaturated and polyunsaturated fatty acids, which promote healthy blood-fat levels and boost the absorption of nutrients. About 80% of the carb content in avocados is made up of fiber, which means delicious, sustained energy.

Eggs are satisfying and packed with protein, which means steady and sustained energy. They also contain leucine, an amino acid known to stimulate energy production in several ways. It helps cells take in more blood sugar, stimulates energy production in the cells and ups the breakdown of fat to produce energy. Eggs are also rich in B vitamins, which help enzymes perform their roles in the process of turning food into energy.

Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They're a solid source of copper, magnesium and manganese which are key ingredients for energy production, healthy bones brain health and immunity.

MY Top 5 Training Concepts of New Program

contact@hitfitnesswarehouse.com (Kevin Kohan) — Fri, 13 May 2022 01:25:02 GMT

My 5 Favorite Training Concepts

Happy Friday! Today I'll walk you through 5 training concepts that I'm loving right now, and how I use my experience as an athlete to inform my coaching style. Give all 5 concepts a go in my Anywhere Anytime 2.0 ReVampt program .

5 Things I'm Stoked about In Training

What's been lighting you up in your training lately? These are the top 5 things that I have been really stoked on in my training designs, which have given rise to much of my programming creativity:

1. Functional Pump Conditioning

2. KB Skill Flows

3. Interval Gymnastics Training Upper Body Push and Pull Days

4. Landmine Complexes

5. RUMP PUMP

So here is a little taste of what's to come ...

1. Functional Pump Conditioning - This month I hosted a webinar on the topic of Functional Pump Conditioning for my program participants. This is my approach to writing metcons for aesthetics. Quality muscle contractions under metabolic stress that yield terrific results for your body composition without the beat down of SUPER HIGH INTENSITY.

2. KB Skill Flows - Almost every day I am using kettlebells in my training. Be it a warm-up complex, part of a conditioning piece, or a finisher, these KB skill flows and complexes have engaged my brain and body in news ways I want to share with you. And most importantly, how they may transfer to real everyday life scenarios.

3. Interval Gymnastics/Weight Training for Upper Body Push and Pull Days - Taking a day or two a week to not focus on traditional weight training, but instead to blend gymnastics and weight training movements into conditioning intervals has been an effective way to get a little more efficient with my training and combine an upper body pump with some metabolic output!

4. PET Fitness - I've discovered just how underutilized this training tool is, how fun & creative you can get with it, and you kill 2 birds with 1 stone (getting your exercise and the animals exercise as well as creating a bond with 'mans best friend').

5. RUMP PUMP - Two days a week for the past month I've been doing lower-body focused training that is very hip and glute specific. I decided I wanted to take a bit of a break from traditional squatting like back squats and front squats to explore how developing my hip strength in other ways would make me feel and look. The results have been profound for me and I'm excited to share that with you in the next training.

This summer, we begin a brand new 6-week training cycle of ANYWHER ANYTIME 2.0 REvampt . Every 6 weeks the architecture of the training schedule shifts slightly. This gives participants a chance to get very focused on several programming formats and fitness traits for a sufficient time to see the progression, and then pivot slightly to continue growth and prevent stagnation. It is more or less how I've been approaching my training for over 3 years now since I've gotten out of the competitive scene of fitness and am focused more on the LOOK GOOD MOVE WELL mentality of Training For Life.

Keep on the lookout! Thank you again for being part of our incredible community.

For reading this far, here is your very own FREE 6-Day Mobility Challenge Guide!

>> JOIN THE CHALLENGE NOW: 6-Day Mobility Challenge Guide

==> Non-Member 'Mobility Guide'

This Mobility Challenge is specifically designed to help you:

· Become more supple and limber

· Suffer from fewer aches and pains

· Prevent injuries

· Perform better during your workouts, sports, and in your day-to-day life

· Keep you moving pain-free as you get older

This challenge will help restore your body’s natural movement “flow.”

It works your body from the ground up in just a few minutes every day. It’s crazy how fast it works … it’ll feel like night and day!

It’s all kicking off on .... Well As soon as you're ready to take action!

**There’s power in numbers – if you have a friend (or two!) who might like this challenge, feel free to share this with them. And if they want their own then you may send them the LINK, or you can send us their contact info ... email, phone number, and name, and we will send them the link to sign up. MORE THE MERRIER!

*NOTE: Soon as you Opt-In to join our HIT FIT ‘6-Day Mobility Challenge’, you will then have the guides sent via email or sms immediately! … And … you will have all these priceless fitness guides and hacks sitting on your very own Client Portal Dashboard so you can take advantage of them at any moment!

PS: We’ll be with you every step of the way of this challenge with support, tips, and accountability to keep you motivated. Once you register (free!), be sure to join our private Facebook Group for even more info. => HIT FIT Community FB Page

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

Mobility Guide Giveaway

contact@hitfitnesswarehouse.com (Kevin Kohan) — Tue, 03 May 2022 21:20:51 GMT

Top 10 Mobility Moves: Fix Your Knee, Back, Hip, & Groin Pain

Exercises & Stretches | Written by Kevin Kohan|

MOBILITY QUIZ:

Do you have any of the following?

· knee pain

· lower back pain

· hip pain

· groin pain

IF YOU ANSWERED YES TO ANY OF THE ANSWERS FROM ABOVE'S 'MOBILITY QUIZ', THEN YOU NEED THIS!

This article was written specifically for you!

Here is your ' May Mobility Guide ' Giveaway

Non-Member 'Mobility Guide'

If you are not already a member of our new ONBoard me platform then go here for your free guide:

We have something special for you today that will help your body move AND feel better.

This has been a long time coming, and it’s something that people have been asking about for months.

It’s our 6-Day Mobility Challenge Guide … and you have a personal invitation to join, as our gift to you for being a valued member of our HIT FIT newsletter family.

Fact: Your mobility starts to take a nosedive at the age of 30.

Maybe you’ve already noticed a few more aches and pains when you stand up ...

that dropping into a full-depth squat is a lot harder than it used to be …

it’s harder to turn your head from side to side …

or you can’t straighten your arms overhead as easily as you used to.

All of that is linked with your mobility.

The bad news is that almost everything in our daily lives works AGAINST mobility – sitting at work, being on our phones, driving, etc.

But here’s the really good news: There are specific things you can do to improve your mobility … and you can start to feel them work almost immediately.

>> JOIN THE CHALLENGE NOW: 6-Day Mobility Challenge Guide

==> Non-Member 'Mobility Guide'

This Mobility Challenge is specifically designed to help you:

· Become more supple and limber

· Suffer from fewer aches and pains

· Prevent injuries

· Perform better during your workouts, sports, and in your day-to-day life

· Keep you moving pain-free as you get older

This challenge will help restore your body’s natural movement “flow.”

It works your body from the ground up in just a few minutes every day. It’s crazy how fast it works … it’ll feel like night and day!

It’s all kicking off on .... Well As soon as you're ready to take action!

MORE THE MERRIER!

Thank you again for being part of our incredible community.

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

What to Eat Before Your Workouts

Thu, 28 Apr 2022 00:47:14 GMT

Ready to press the “ FASTER ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, bulletproofed body and unbreakable mind we all want!

What To Eat Before Your Workout

You are what you eat.

You are also in for a good one today …. because I’m going to answer one of my MOST ASKED QUESTIONS in this email.

“What should I eat before my workout to get the best results?”

You work hard - and fueling your body the RIGHT way will make sure you maximize all of that work to get the best possible results.

Before we go any further, I’ve provided a very useful gift for you that you most certainly deserve and will put to good use! So make sure you read to the very end! ��

Now I’m going to break it down into three easy steps:

1. WHEN TO EAT: To get the ultimate results from your workouts, you need to be intentional about your nutrition.

That means eating between 2 to 3 hours before your workout.

But that being said … if you get up early in the morning to workout, you probably don’t have that long of a window.

If at all possible, eat a small snack 45-60 minutes before your workout.

TIP 1: The shorter the window of time before your workout, the smaller your meal should be to avoid upsetting your stomach.

TIP 2: Liquid foods (like a shake or smoothie) also have a faster transit time through your stomach, so they can be a good choice.

Bonus FAQ: What about fasted workouts first thing in the morning?

It’s true, some studies show you can burn more fat if you work out on an empty stomach, but studies into whether that translates into actual weight loss show mixed results.

But if your goal is to 1) add muscle or 2) train for peak performance ... eating ahead of time can help you get the most out of your workout.

2. WHAT TO EAT: Generally speaking, a balanced meal or snack with carbs, protein, and a small amount of fat.

Carbs – Your muscles run on glycogen, which is the way your body stores and processes the glucose (sugar) it gets from carbs.

When you do shorter or more intense workouts, the glycogen stored in your body is usually enough to fuel your workouts.

But if you’re doing long or low-moderate intensity workouts, your stored glycogen can run out.

Protein – Studies show that eating protein before a workout can boost your:

● Performance

● Muscle growth

● Recovery, and

● Strength

Fat – There aren’t a lot of studies on the immediate impact of eating fat before your workout. That being said, fat is your body’s preferred source of fuel for long and/or low to moderate-intensity exercise.

One downside of eating fat right before you exercise is that it can give you a stomach ache since it takes longer to digest.

Here are some pre-workout meal/snack ideas for you:

● ½ banana + ½ cup of nonfat plain Greek yogurt

● 1 apple (or a handful of grapes) + 1 hard-boiled egg

● RTD ‘Ready To Drink’ Advocare Protein shake with almond milk, ½ cup berries, and ½ scoop protein powder

● Advocare BODY LEAN Protein shake with almond milk, ½ cup berries, and ½-1 scoop protein powder

● Handful of raisins and nuts (2 parts raisins to 1 part nuts)

● Oatmeal with almond milk and fruit

● Advocare Meal Replacement shake

*To Check out our online supplement store!

www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/

3. LISTEN TO YOUR BODY: The most important thing is that you find a formula that works for YOU.

This will depend on:

● Your goals (physical performance vs. fat loss, for example),

● When you work out (morning vs. evening), and

● Any health issues you might have.

● Your individual Body Type

==> As Promised, for reading this far, here is my gift to you… Your very own “Body Type Workout Nutrition” infographic cheat sheet.

And if you DO have health issues, you definitely want to check with your healthcare provider or registered dietitian for their input and advice!

We hope this helps!

REFERENCES:

www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_2

www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

"We Train For Life!"

We have a few spots available for our summer memberships...Just inquire below!

Click here => ‘HIT FIT VIP PASS"

We Would be honored for you to include us in your fitness journey ! Contact us to set up your free Fitness roadmap Session so you can get started with our challenge guaranteed too jumpstart your summer body!

HIT Fitness Warehouse is a beacon that everyone interested in bettering themselves can look towards. We are interested in using the gym as a physical tool that people can use to create better lives; both emotionally and psychologically. We exist not only to create better athletes, but better humans.

At HIT Fitness Warehouse, we focus on simple solutions that help you reach your goals. Come join the ‘Top Rated Gym in Fort Lauderdale’ for the last 3 years in a row, and experience for yourself why we have earned this honor. Get started by going to hitfitnesswarehouse.com to submit your application today! Call us at 754-444-8348

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Daily Mobility Routine To Unlock Your Psoas

Top Mobility Moves: Fix Your Knee, Back, Hip and Groin Pain

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 13 Apr 2022 17:40:57 GMT

Top 10 Mobility Moves: Fix Your Knee, Back, Hip, & Groin Pain

Exercises & Stretches | Written by Kevin Kohan|

QUIZ:

Do you have any of the following?

· knee pain

· lower back pain

· hip pain

· groin pain

This article was written specifically for you!

Welcome to the modern world: sitting in chairs, driving in automobiles, slouching in the grocery line, and typing away at our desks. What does this mean for our bodies? Injuries!

We have to face the facts; our bodies aren’t designed to sit around all day. We were meant to run, leap, and defend ourselves to survive. But, luckily over the past few centuries, humans have designed awesome new computers and other technological devices that have now allowed us to escape the brutal “food-chain survival mode” our ancestors were forced to rely on.

But with that also comes a price. Our now-sedentary lifestyles lead to many ailments and injuries that were not nearly as common throughout history leading up to this point. We are constantly putting our bodies through terrible “training.” What do I mean? By sitting down all day and slouching, we ingrain poor movement patterns in our body. This, in turn, leads to uneven muscular development as your hips, glutes, groin, and lower back all become very tight and inhibited.

This “tightness” is what begins to cause the terrible pains many of us face on a daily basis.

But there is hope! By working to relieve this tightness, we can also relieve the pain! In this video I dive into all of the stretches and mobility movements one-by-one so that you can perform them yourself from the comfort of your home.

To properly perform the exercises, you are going to need two items though (both can be purchased for very cheap on LIFE PRO AFFILIATE ):

1. Lacrosse Ball (you can also use a baseball if you have one lying around the house–it works just as good)

2. Foam Roller

Without a doubt, if you haven’t done any of the exercises in the video before, your hips are extremely tight. Again, it’s just a biproduct of modern living. Most people sit at a desk all day. Add on terrible posture and you have a recipe for disaster!

These are some of the core movements that I have used to rehab from injuries personally, as well as the movements that I give to all of my athletes and clients. If they are powerful enough to rebuild my hips from the ground up, I can guarantee they will help you tremendously.

Some of the benefits from completing this video:

· Pain Relief

· Myofascial Release (Feels Amazing Afterwards)

· Increased Flexibility

· Improved Mobility For Dramatically Improved Form

· Better Muscular Activation Leading To More Muscle

Some of the lower-body injuries I have fixed using these movements:

Weak Hips Before And After Athletic Pubalgia Surgery (Also Known As A Sports Hernia: Tears In Rectus Abdominis And Adductor Magnus)

PATELLAR TENDONITIS

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

What's Your Health "Snapshot"?

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 23 Mar 2022 17:26:44 GMT

What’s your health “snapshot”? Plus, BONUS!

Good day,

I’ve got a surprisingly good-for-you BONUS recipe that’s perfect any time you want a little extra “kick” of energy (including the Ultimate pre-workout).

You know that Carolina, myself, Craig and Zuzana are all about being pro active when it comes to your health, wellness, and fitness, right?

This goes far beyond just “not getting sick” – but actually having the energy and vitality to ENJOY your life and LIVING every day to its fullest.

The problem is, it’s tempting to procrastinate about your health and wellness when you’re feeling good. Or even when you’re “not feeling bad.” (There is a difference.)

We end up waiting until we have a problem … or think that because we were fine at our last checkup (two, five, TEN years ago), we’re in the clear.

DO NOT fall into that trap!

Today, We are going to challenge you to get a snapshot of your health ASAP.

By that I mean, know your numbers:

Blood pressure
Blood sugar
Cholesterol
RHR (resting heart rate)
Triglycerides
Any other health markers you or your healthcare provider think are meaningful.

This is super important because:

Those numbers help pinpoint brewing health issues related to some of the most common (& deadly) diseases: heart disease, high blood pressure, stroke, type 2 diabetes, and obesity, among others.
Those diseases often go hand-in-hand with lifestyle factors that you can control.

Do yourself a HUGE favor and schedule your health snapshot. And if you’re not sure where to go, then just hang tight until this Friday March 25th and I will let you know where to go (i am getting my bio-markers/health snapshot done as well)

In the meantime… How does a mocha iced latte sound? (Answer: delicious.)

Here’s why it’s surprisingly good for you – and why it’s a great pre-workout drink:

Carbs from the banana give your muscles fuel
Protein can help improve your workout performance & recovery.
Caffeine from the coffee gives you energy to boost your performance

If you’re not familiar with protein powder, there is only one name that we are willing to backup and that's Advocare (highest quality and most consistent). This product has a combo of casein, whey protein (made from dairy products) and plant-based protein and tastes great!

This is what we recommend ... BODYLEAN25

TIP: If you drink coffee in the morning, make a little extra and keep it in the fridge to use later in this recipe.

Mocha Iced Protein Latte (serves 1)
½ cup brewed coffee

½ cup extra creamy unsweetened oat milk

1 scoop chocolate protein powder

1 medium frozen banana, sliced

Place the coffee, oat milk, and protein powder in a high-speed blender, cover, and blend well. Add the banana and blend until smooth. If you want a thinner consistency, add a little extra oat milk.

Delicious!

Committed to Your Health,

P.S. I think we ALL know we could make a few changes somewhere in our health, but maybe you’re unsure where to start. Act now and schedule your free strategy session call with us today and we will come up with your very own fitness roadmap! We have 5 spots set aside, and they will probably go FAST! Book your Success Call here << www.HitFitnessWarehouse.com

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

How To Strengthen Your Immune System NOW!

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 16 Mar 2022 17:00:06 GMT

I’ve got a hot topic for you in this email. And if you ask me, it hasn’t gotten enough attention over the past couple of years.

It’s your immune system , and here’s why I think it needs more attention.

Your immune system is basically like your very own Marvel superhero universe , working hard to protect your body 24/7 from invaders.

Here’s the overlooked part: when you strengthen your immune system, you actually create a fitter, stronger, leaner, and healthier body.

Strengthening your immune system goes hand-in-hand with your health & fitness goals.

7 Steps to Strengthen Your Immune System:

Cut back on added sugar. This one is a one-two punch. First, added sugars contribute to disease-causing inflammation. And second, they contribute to obesity, type 2 diabetes, and heart disease, all of which can affect your immune system.
Get at least 7 hours of sleep a night. Studies show not getting enough quality sleep makes you more susceptible to getting sick.
Make sure your diet is packed with whole plant-based foods (fruits, veggies, nuts, legumes, etc.) because they contain antioxidants, anti-inflammatories, and vitamin C, which all can help you fight illness.
Get some fiber , too. Your gut microbiome is a big part of your immune system – the healthy bacteria in your gut can improve your immunity while keeping pathogens from getting into your body through your digestive tract. Trust me in this one because I just experienced this.
Sit LESS (like I’ve said before sitting is the new smoking…) and moderate-intensity exercise can cut inflammation plus promote the turnover of immune cells in your system. Aim for 150 minutes a week (5 x 30-minute sessions of exercises like brisk walking, swimming, jogging, biking, etc.)
Don’t get dehydrated because it’s linked with lowered immunity. Try to drink at least half your bodyweight in ounces in water, daily (140 pounds = 70 ounces). Most should aim for at least ¾ bodyweight in ounces and athletes should aim for bodyweight in ounces.
Make time to destress by building stress management into your routine. This could be yoga, meditation, prayer, journaling, exercise , Wimhoff breathing exercises, or anything else that helps you burn off stress. Being chronically stressed is linked with inflammation in your body, plus it can affect your immune cell function.

Being proactive about your health and well-being matters now and into the future!

Here are some quick fixes that can help you manage these 7 steps above:

Antioxidants
Fight Dehydration
Help Your GUT!
S truggling With Nutrition? …Come speak with us and we can develop a plan that's best for YOU !

How many of those 7 steps are you taking today? Let me know!Just reply here or in our private facebook group page https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/

Make it an amazing day,

Coach Kev

Co-owner HIT Fitness Warehouse

PS: If you’re ready to take the next step in your fitness/nutrition/wellness journey, our ‘time-tested’ and ‘battle-ready’ GREAT 8 CHALLENGE might be the perfect fit. Learn more here: www.hitfitnesswarehouse.com or SCHEDULE A CALL at 754.444.8348. We guarantee we can help fix your issue or you will get your money back!

If you’re ready to make a change, check out our program!

REFERENCE:

www.healthline.com/nutrition/how-to-boost-immune-health

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

Put This Formula On Repeat To Reach Your Goals Faster

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 09 Mar 2022 19:29:45 GMT

We all have that one thing (maybe more!) we are great at.

Hitting a 3-pointer
Keeping our checking/savings accounts balanced
Home DIY projects or organization
Cooking a big meal

It’s true, you might have some natural talent for those things. But the reason you got “great” at them wasn’t because of the talent.

It was because you gave them your attention and energy.

You also probably had some guidance (whether you know it or not!).

It could have been learning from a high school coach, watching a video on YouTube, taking a class online, learning from a friend, and the list goes on.

Another key to becoming “great”?

A PLAN .

Maybe it was a practice schedule, a budget, a worksheet, or a recipe. Even if was in your head … you probably had some kind of structure to follow.

And of course, last but not least …. you took ACTION.

Well, that same formula works for success at practically everything.

Attention + Support + Proven Plan + Action = RESULTS

This especially includes your health and fitness goals!

When you give your healthy habits attention, have support, and follow a proven plan… results will follow. And just as important…. Have FUN with it!

You just have to hang in there until you start to reap the benefits – which doesn’t take as long as you might think. (This is where making it Fun becomes even more important!)

Take a quick inventory of your own goals right now.

If you’re not on track… which part of the formula is missing?

If you need some guidance, we can help.

This is what we do.

At HIT Fitness Warehouse, we help our clients establish a fitness flow through fun and challenging workouts and coaches who will keep you accountable every step along the way!

You will be pushed to strive to make constant improvements and remain fired up with our time-tested plan for “feeling stronger, faster,” or “sculpting a lean, fit body,” or “boosting energy and vitality,”. Basically, we have that much confidence in our team that we guarantee we can help fix your issue or you will get your money back!

If you’re ready to make a change, check out our program!

==> https://vip-promo.hitfitnesswarehouse.com/

�� Or....you can call us at 754-444-8348 or fill out our application on our website www.hitfitnesswarehouse.com

Committed to your success,

Coach Kev

FYI ...KNOWLEDGE BOMB ��:

FYI …Our members track an average of 500+ calories to 750+ calories, just in one single effective workout at HIT Fitness Warehouse (and some have hit 1000+ during our Warrior Bootcamps Tuesday/Thursday).

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

Time to Throw In the Towel ❓

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 02 Mar 2022 17:26:21 GMT

Good afternoon!

Let’s hop into your Delorean and travel back in time… not too far, just a couple of months.

Back to when you set your goals for 2022 at the beginning of the year.

What does from two months ago think about how much present-day has accomplished so far this year?

Are you happy and excited about your progress?

Or are you thinking, “Oye, here we go again.”

Either way, it’s time to turn that Delorean around and come back to the preset… because it’s time to:

GET TO WORK.

If you’re happy with how things are going, that’s awesome.

But if you’re NOT (like the majority of people)… it’s definitely NOT too late to get back on track.

Question #1: Ask yourself: What happened?

Did you lose steam because you weren’t getting the results fast enough?
Because it took too much time?
Because you missed a workout or ate some “bad” food, and threw in the towel?
Because you lost interest?
Because you didn’t have enough support around you to keep you accountable and motivated?
Or is what you’re doing just not working?

If you think about this the right way, it’s an opportunity in disguise. This is because reflection gives you the chance to get to the ROOT of an issue.

When you practice self-reflection – and you keep it honest – you get to know yourself a lot better.

This way you can pick up on triggers or tendencies that derail your progress … and you can make different decisions next time around.

Which leads me to:

Question #2: What can I do to overcome _____ (whatever your answer was in question 1)? (And then DO it.)

This is why so many successful people decide to hire a COACH to help them reach their goals – even coaches (like Me!) work with coaches.

A coach can create a plan for you and your lifestyle to fast-track success … so you don’t have to go through the pains of figuring it out on your own.

Not only that, but they will be there every step of the way to help support you and hold you accountable …

So that even if you fall off track, you get RIGHT back on so you can crush your goals.

KNOWLEDGE BOMB ��:

��Plus, by pushing your intensity a little bit, you’ll get into shape faster. BONUS!

…. And where better to introduce this into your life other than ‘Fort Lauderdale’s Top Rated Gym’ 3 Years In a Row (and counting…!). At HIT Fitness Warehouse we have some of the top Fitness Pro’s in the industry and there is NOTHING that they will have you do that we haven’t done first ourselves!

If you’re looking for help changing your body composition, we can help! Just drop me a DM to learn more. Or call us at 754-444-8348 or fill out our application on our website www.hitfitnesswarehouse.com

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

❓High-Intensity Performance Zone VS Fat-Burning Zone' For Fat-Loss ❓

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 23 Feb 2022 16:30:06 GMT

❤️HEART HEALTHY MONTH. CHECK OUT OUR PROMOTIONS BELOW!

❓’High-Intensity Performance’ Zone VS. ‘Fat-Burning Zone’❓

If I want to change my body composition, should I focus on cardio workouts in my fat-burning zone?

��There’s a very long-winded answer to this question but I’m going to cut to the chase.

NO.

Instead, if you focus on anything, focus on HOW MANY calories you’re burning during your workouts.

��A little background: decades ago scientists discovered that when we work out at lower intensities, a greater percentage of the calories we burned came from fat.

And when we worked out at higher intensities, a higher percentage of the calories we burned came from carbohydrates.

��But a very important fact is missing from both of those statements:

The number of total calories burned during the cardio sessions!

KNOWLEDGE BOMB ��:

If you burn more overall calories, you’ll burn more fat even at a lower percentage of calories.

��Plus, by pushing your intensity a little bit, you’ll get into shape faster. BONUS!

REFERENCE:

www.acefitness.org/certifiednewsarticle/3044/5-more-fitness-myths-that-won-t-go-away

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

❓MYTH OR FACT ❓ 🤔 I should work “cheat days” into my healthy lifestyle

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 16 Feb 2022 19:03:56 GMT

❤️HEART HEALTHY MONTH. CHECK OUT OUR PROMOTINS BELOW!

❓MYTH OR FACT ❓

�� I should work “cheat days” into my healthy lifestyle.

��

��MYTH��

Cheat days are a hot topic in the wellness/fitness world!

While they might help some people reach their goals, for others they can get in the way.

The fact is, no one can (or probably should) stick with a highly regimented diet 24/7, 365 days a year.

✅But for a lot of people, having an entire day every week when they gorge on “forbidden” foods (sweets, takeout foods, chips, etc.) can get in the way of their results.

Cheat days can also create an “either/or” mindset where you are either all-in or all-out when it comes to healthy eating habits. Plus, flooding your foods with minimal nutrition can leave you feeling tired and bloated.

��If that sounds like you, a moderate approach might work better – eating a “reward” meal once or twice a week, or working some treats (like favorite meals or snacks) into your regular routine so you never feel like you need a cheat day.

Are you a fan of cheat days? Do they work for you? Let us know in the comments. ⬇️⬇️⬇️

REFERENCE:

https://greatist.com/health/cheat-days-explained

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

Know Your Heart Rate Zones

contact@hitfitnesswarehouse.com (Kevin Kohan) — Wed, 09 Feb 2022 17:32:36 GMT

❤️HEART RATE TRAINING INFO!

Since it’s February (heart health month) I thought it was the perfect time to dive into some facts about heart rate training.

You’ve probably seen the charts for finding your target heart rate either online or on cardio machines.

FACT: Most charts are oversimplified and don’t take into account your fitness level.

With some (fairly) simple math, you can figure out the right zones for you.

NO WORRIES: I have a real-life sample below! This is easier than it looks. ��

❤️You just need two things:

A calculator and
To know your resting heart rate (which is your pulse before getting out of bed in the morning). If you use an activity tracker you probably already know this.

❤️First: Calculate your maximum heart rate (MHR) with this formula:

220 - your age = maximum heart rate (MHR)

❤️Second: Calculate your heart rate reserve by subtracting your resting heart rate from your max heart rate (MHR above):

MHR - resting heart rate = HRR (heart rate reserve)

Then, simply multiply your HRR by your target zones … and add your resting heart rate number back in.

(HRR x target zone percentage) + resting heart rate = target heart rate

❤️TIP: The American Heart Association recommends a target heart rate of:

Moderate intensity: 50% to 70%
Vigorous intensity: 70% to about 85%

So … let’s say you are 40 years old and your resting heart rate is 65. Here is how you’d calculate your zones:

220 - 40 (age) = 180 (or, MHR)

180 - 65 (resting heart rate) = 115 (HRR)

For moderate intensity (50% to 70%):

(115 x .50) + 65 = 122

(115 x .70) + 65 = 145

For vigorous intensity (70% to 85%)

(115 x .70) + 65 = 145

(115 x .85) + 65 = 163

❤️Some meds (like certain blood pressure drugs) can interfere with your heart rate, so it’s a good idea to talk to your doctor before kicking up your intensity, especially if you have any heart disease risk factors, or are over 45 (for men) or 55 (for women).

REFERENCE:
www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

SUPPORTING HEALTHY LIFESTYLES FOR MORE THAN 25 YEARS

Since 2014, we have partnered side by side with the world's leading Sport Nutrtition Company. Our Online AdvoCare Store (Kevin & Carolina) offers premium energy, weight-management, sports performance, and wellness products designed to promote a healthier lifestyle. Our passion for helping our customers live healthier lives is built on these promises.

10 Tips For Heart Healthy Living

Wed, 02 Feb 2022 19:11:11 GMT

Did you know that one death occurs every 37 seconds in America due to cardiovascular disease? February is American Heart Month, founded in 1964, to increase awareness about cardiovascular disease – which is the leading cause of death for men, women and people of most racial and ethnic groups in the United States It’s an opportunity to reaffirm the commitment to improving heart health for ourselves, our families and our communities.

WHAT ARE THE COMMON RISK FACTORS FOR DEVELOPING HEART DISEASE?

• High blood pressure
• High cholesterol
• Smoking
• Diabetes
• Obesity
• Poor diet
• Lack of physical activity
• Excessive alcohol consumption
• Age-Men over the age of 45 or women over the age of 55

CAN I REDUCE MY CHANCES OF DEVELOPING HEART DISEASE?

Absolutely. Below are 10 quick tips to help support heart healthy living:

Schedule a routine physical exam with your primary care physician. As adults, many of us may feel that a yearly physical or check-up is not needed, but regular health exams and tests can help find problems before they start. Physical exams can help detect illnesses and diseases which may result in better outcomes down the road.

Here are a few benefits of getting a check-up:

• Educates you on healthy lifestyle
• Provides update of current health status
• Remain current on vaccinations
• Provides health statistics such as weight, height, blood pressure, etc.

2. Eat healthy. A balanced diet filled with heart healthy foods and regular exercise are equally important components to achieving and maintaining a healthy lifestyle. Let’s review a quick list of foods deemed heart healthy:

• Fatty fish: Consuming foods that are high in omega-3 fatty acids, such as fatty fish, can help promote cardiovascular health. Research studies have shown that omega-3 fatty acids as part of a healthy diet can help decrease triglyceride levels, aid in the reduction of atherosclerotic plaques and may help lower blood pressure.1 Salmon, lake trout, mackerel, herring, sardines and tuna are all good sources of protein and low in saturated fat

• Tree and ground nuts: Tree and ground nuts are considered one of nature’s top foods to promote heart health, due to their strong nutritional profile including unsaturated fats, omega-3 fatty acids, Vitamin E, fiber and plant sterols. Foods that are high in fiber and plant sterols (i.e. tree nuts and legumes) may help lower blood cholesterol levels and thereby the risk of heart disease. Walnuts are considered to be the number one heart healthy nut. Other nuts containing heart-healthy nutrients include almonds, macadamia nuts, hazelnuts and pecans.

• Berries: Berries contain antioxidants, polyphenols, fiber, Vitamin C and manganese, which specifically help in your body’s natural reduction of free radical levels. Raspberries, blueberries, blackberries, strawberries and acai berries are small, but mighty, in the realm of heart health.

• Coarse or steel-cut oatmeal: Oatmeal is a good source of fiber, omega-3 fatty acids, folate and potassium. Oatmeal is also high in soluble fiber, which aids in reduction of the absorption of dietary cholesterol into the blood stream.

3. Get Active. Fitting consistent physical activity into your weekly routine can help lower the risks of cardiovascular disease. According to the Office of Disease Prevention and Health Promotion (ODPHP), physical activity is the key to improving the health of our nation. Studies have shown that incorporating consistent physical activity into your weekly routine can help reduce risk factors in the development of heart disease and stroke. The agency’s publication, Physical Activity Guidelines for Americans, suggests five types of activity, including aerobic and muscle strengthening.2

• Aerobic activity causes an increase in heart rate and is also referred to as endurance or cardio activity. A brisk walk, water aerobics, ballroom dancing or gardening are all examples of moderate activity, while vigorous intensity includes activities such as running, jogging, jumping rope, swimming laps or hiking uphill.

• Muscle-strengthening activity causes your body’s muscles to work or hold against an applied force or weight, such as weight lifting or resistance training. It is important to target all major muscle groups of the body – legs, hips, back, abdomen, chest, shoulders and arms.

Looking for more ways to get active? Make sure to sign up for our Keep The Beat 2022 Challenge and help us reach our goal of 250,000 exercise minutes in the month of February!

4. Maintain a healthy weight. According to the newest guidelines released by the American Heart Association, weight loss is suggested as a strategy to prevent heart disease and stroke. A few of the best techniques for weight loss include eating fewer calories than your body needs, exercising more and changing unhealthy behaviors

5. Quit smoking and stay away from secondhand smoke. The American Heart Association reports that the most preventable cause of premature death in the United States is smoking. Cigarette smokers have a higher risk of developing atherosclerosis (the formation of fatty plaques in the arteries), several types of cancer, and lung disease. The health benefits start almost immediately after a person quits smoking and within a few years of quitting, the risk of stroke and coronary artery disease will actually be similar to that of a non-smoker’s

6. Control your cholesterol and monitor your blood pressure. When cholesterol levels are elevated, damage can be the result. As cholesterol circulates in the blood, blood levels increase, forming deposits of fatty plaques that lead to the narrowing and hardening of blood vessels, in a process called atherosclerosis. If blockage to an artery occurs, a heart attack or stroke may result.

7. Sleep hygiene. The Centers for Disease Control and Prevention recommends that adults (including older adults) get at least 7-9 hours of sleep per night, yet nearly 40 percent of Americans get only six hours (or less) of sleep per night. Sleep quality impacts various factors of overall health and wellness including:

• Hormone production

• Energy levels

• Mood

• Cardiovascular, immune and brain health

8. Drink alcohol only in moderation. Heavy drinking is linked to a number of poor health outcomes, including heart conditions. Excessive alcohol intake can lead to high blood pressure, heart failure or stroke. Excessive drinking can also contribute to cardiomyopathy, a disorder that affects the heart muscle.

9. Manage stress. Creating your own stress-management strategy is a great place to start. Stress can get in the way of your health and life goals. It can lead to emotional eating, poor sleep and the adoption of more sedentary behaviors. In order to achieve a healthier lifestyle, you must be able to manage stress levels.

10. Supplementation. Even some of the most balanced diets are filled with nutritional gaps. Consistently eating healthy food is the desired goal to help promote health, but food alone may not provide the total daily Recommended Dietary Allowances you need for sufficient nutrition. Nutritional supplements can be made with ingredients that assist with healthy aging, metabolism, weight management, stress management, sleep and athletic performance.

References:

1 Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease.

2 U.S. Dept of Health and Human Services, 2018, Physical Activity Guidelines for Americans, 2nd Ed., pg. 30.

$1 for every 2 OmegaPlex sold in the month of February will be donated to the American Heart Association, up to $20,000.

Delivers a blend of DHA and EPA omega-3 fatty acids to support cardiovascular health and the immune and nervous systems, and supports healthy skin, hair and nails.*

OmegaPlex is a convenient way to get the omega-3 fatty acids that may be missing in your diet. Each serving of OmegaPlex contains a concentrate of 1,000 mg long-chain omega-3 fatty acids (600 mg of EPA and 400 mg of DHA). Omega-3 fatty acids are paramount for core nutrition because of their involvement in the transport of nutrients, the maintenance of healthy skin, and the support of a healthy immune system* Furthermore, it aids in weight management by supporting healthy metabolism, and providing and storing energy for the body.

CLICK IMAGE BELOW TO GET YOURS NOW!!*

If you’re looking for more fast, easy, tasty, and good-for-you recipes, be sure to check out our EPIC ‘GREAT 8 CHALLENGE’ where we teach you how to build a fit & healthy, realistic lifestyle!

Just this one particular Great 8 Challenge (click link below for more info.) has helped transform hundreds of people just like you eat healthy whole foods without feeling deprived and having the energy to crush it in the gym and go out each day to take on the world!

Listen to what fellow HIT FIT Member JARED Stern has to say about his experience ….Jared Speaking the TRUTH!

If you’re ready to turn your 2022 goals into 2022 success, we’d love to be part of our HIT FIT Team.

JOIN US FOR OUR GREAT 8 CHALLENGE KICKING OFF Soon

What is YOUR biggest stumbling block in reaching your goals?

If you get stuck, it helps to get an outside perspective.

This is where coaching comes in …

Because a great coach can help you 'make the process a lot easier and more direct.' We can and will eliminate the learning curve to find the fastest path to real results. In other words, we can ...cut through the bullshit and put you right to work where you feel comfortable.

And it’s one of the things we do best in our GREAT8 CHALLENGE program. Ask any of our members who have experienced one of our G8Challenge's in the past, as they will tell you nothing but the truth about their experience(s). This program is specifically designed to develop and keep you accountable to the 5 Pillars of Fitness.

Strength,
Endurance,
Mobility,
Body Composition,
Lifestyle (Nutrition, Sleep/Stress, etc.)

If you are ready for meaningful – and measurable – results, we are here to help. We will be launching our next GREAT8 CHALLENGE extremely soon (within next week) so keep your eyes and ears open because this will fill up FAST!

. . . . FREE GIFT BELOW!!

�� Get our BRAND NEW 2022 Goal-Getting & Habit Stacking Workbookworkbook is FREE , as our gift to you.

Grab your copy right now while you can:

NON-MEMBER: 2022 Goal Getting and Habit Tracking Plan

MEMBERS: 2022 Goal-Getting and Habit Stacking Action Plan

All of this, being done by making HIT Fitness Warehouse a fun and enjoyable environment to become a part of. No gimmicks, no bull shit, just finding ways to make fitness fun at HIT FIT so that it can then be carried over to your everyday lives. #TrainingForLife

**Make sure you checkout our private FB HIT FIT page for the latest hacks on fitness, nutrition, strength and conditioning, recovery techniques, great healthy lifestyle living and more ... HIT Fit Community FB Group Page => https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

JOIN US FOR OUR GREAT 8 CHALLENGE KICKING O FF Soon

3 'Great 8 Challenge' Protein-packed Snacks to Tide You Over

Wed, 26 Jan 2022 18:30:21 GMT

I’ve got a real treat for you – 3 healthy snacks that can help you make it through the mid-afternoon slump.

That’s one of my personal prime snacking times! Planning ahead so I have something healthy on hand is a must for me.

These snacks are surprisingly satisfying and so tasty you’d never guess they’re actually GOOD for you.

PLUS , all of these snacks are high in protein and low in sugar, so they’ll easily tide you over till dinnertime … AND keep you on track with your New Year goals :-)

Cucumber slices with hummus: Peel a medium cucumber and cut it into spears. Dip the cucumber into your favorite flavor of hummus and enjoy.

2. Turkey roll-ups: Take 4 slices of nitrate-free deli turkey and 4 pickle spears. Roll the pickles up in the turkey slices.

3. Guacamole stuffed eggs: Cut a hard-boiled egg in half, and stuff each side with prepared guacamole. So good!

***Hack for perfect hard-boiled eggs: Place eggs in a medium pot and add enough cold water to cover them, plus ½ to 1 tsp salt. Place on stove over medium-high heat and bring to a rolling boil. Cover the pot, turn off the heat, and set a timer for 20 minutes.

When the timer dings, carefully drain the pot and rinse the eggs with cold water until cool. Your eggs are ready!)

I hope these snacks help you feel fit, healthy and energized!

If you’re looking for more fast, easy, tasty, and good-for-you recipes, be sure to check out our EPIC ‘GREAT 8 CHALLENGE’ where we teach you how to build a fit & healthy, realistic lifestyle!

Just this one particular Great 8 Challenge (click link below for more info.) has helped transform hundreds of people just like you eat healthy whole foods without feeling deprived and having the energy to crush it in the gym and go out each day to take on the world!

Listen to what fellow HIT FIT Member JARED Stern has to say about his experience ….Jared Speaking the TRUTH!

If you’re ready to turn your 2022 goals into 2022 success, we’d love to be part of our HIT FIT Team.

What is YOUR biggest stumbling block in reaching your goals?

If you get stuck, it helps to get an outside perspective.

This is where coaching comes in …

Strength,
Endurance,
Mobility,
Body Composition,
Lifestyle (Nutrition, Sleep/Stress, etc.)

. . . . FREE GIFT BELOW!!

�� Get our BRAND NEW 2022 Goal-Getting & Habit Stacking Workbookworkbook is FREE , as our gift to you.

Grab your copy right now while you can:

NON-MEMBER: 2022 Goal Getting and Habit Tracking Plan

MEMBERS: 2022 Goal-Getting and Habit Stacking Action Plan

***Have questions on supplements and nutrition? Checkout our HOLIDAY HELPERS below!

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

JOIN US FOR OUR GREAT 8 CHALLENGE KICKING O FF Soon

Common Asked (and answered) New Years Questions 'Uncensored'

Wed, 12 Jan 2022 18:53:54 GMT

COMMONLY ASKED (...and answered) NEW YEARS QUESTIONS:

❓What’s the best way to stay on track with my fitness plan/healthy lifestyle?

We have a multi-part answer to this question, to help you set yourself up for SUCCESS!

Let’s dive right in:

Make sure the changes you’re making have REAL meaning to you – and that you’re excited to feel the payoffs of those changes!
Have an action plan that works with your lifestyle – so you know what to do and when to do it. (A coach can be a tremendous asset.)
Don’t do too much, too soon.
Have realistic expectations (i.e., losing 4 sizes in 4 weeks = not realistic, Bench Press strength from 225 to 275# in few months.) Set performance goals (vs. using the scale or other metric outside your direct control): i.e., X number of workouts a week, X servings of vegetables, X minutes of meditation.
Get support. Having a cheerleader/drill sergeant/master planner/hand-holder/troubleshooter will help you find the fastest, most rewarding path to your goals. (Again: A coach is a huge resource here.)

If you’re ready to turn your 2022 goals into 2022 success, we’d love to be part of our HIT FIT Team.

What is YOUR biggest stumbling block in reaching your goals?

. . . .

Want our BRAND NEW 2022 Goal-Getting & Habit Stacking Workbook?

��It even has 12 habit tracking sheets that you can customize to track ANY goal that is important to you!

Everyone talks about GOALS this time of year – but most people don’t end up reaching them.

That’s why Carolina and I put together a resource to help you create a clear path toward whatever it is that you envision for 2022 …

SO YOU CAN ACTUALLY MAKE IT HAPPEN!

A healthier, fitter body
Career success
Stronger relationships
Starting a business
Or anything else that’s on your “success” horizon!

Best yet : This new workbook is FREE , as our gift to you.

Grab your copy right now while you can:

NON-MEMBER: 2022 Goal Getting and Habit Tracking Plan

MEMBERS: 2022 Goal-Getting and Habit Stacking Action Plan

. . . . . .

If you get stuck, it helps to get an outside perspective.

This is where coaching comes in …

Because a great coach can help you 'make the process a lot easier and more direct.' We can and will eliminate the learning curve to find the fastest path to real results . In other words, we can ...cut through the bullshit and put you right to work where you feel comfortable.

And it’s one of the things we do best in our GREAT8 CHALLENGE program. Ask any of our members who have experienced one of our G8Challenge's in the past, as they will tell you nothing but the truth about their experience(s). This program is specifically designed to develop and keep you accountable to the 5 Pillars of Fitness.

Strength,
Endurance,
Mobility,
Body Composition,
Lifestyle (Nutrition, Sleep/Stress, etc.)

If you are ready for meaningful – and measurable – results , we are here to help. We will be launching our next GREAT8 CHALLENGE extremely soon (within next week) so keep your eyes and ears open because this will fill up FAST!

In the meantime if you want to be placed on the waitlist for the next G8C then please contact us immediately at {{phone}} or click here to email/text us now!

You do NOT have to do it alone!

Here’s to a happy and healthy 2022!

- Coach Kev

**Make sure you checkout our private FB HIT FIT page for the latest hacks on fitness, nutrition, strength and conditioning, recovery techniques, great healthy lifestyle living and more ... HIT Fit Community FB Group Page => https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/

***Have questions on supplements and nutrition? Checkout our HOLIDAY HELPERS below!

Let us know what you think follow us on:

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Facebook: https://www.facebook.com/hitfitnesswarehouse

NON-MEMBER HFW: 2022 Goal Getting and Habit Stacking Plan ).

It's Not Just About Your Goals ... Here's Your 2022 Goal-Getting & Habit Stacking Action Plan

Wed, 05 Jan 2022 16:07:04 GMT

Welcome to 2022!

If you’re not already feeling FIRED UP for SUCCESS … this mini mindset exercise will help you get there. (And if you are, it will take it to the next level!)

Chances are you’ve set quite a few goals in the past. Just the fact that you’re on my email list is a pretty good hint that you’re focused and goal-oriented.

Well today, we’re going to crank that up a bit.

(This exercise is straight out of our HFW 2022 Goal-Getting & Habit Stacking Action Plan.)

*Get your copy here:

MEMBERS HFW: 2022 Goal - Getting & Habit Stacking Plan

What if this year, we expanded the idea of “goals” into something even BIGGER – a vision of SUCCESS.

Think about what would make 2022 a successful year for you.

What would you look back on in amazement, pride, and excitement?

I’m not just talking about health & fitness goals (though those are incredibly important)…

I’m talking about ALL ASPECTS of your life – career, family, social network, spiritual connection, etc.

What would you look back on and think, “Wow, look at what I did!”?

You know you’re on the right track with your “success vision” when you:

1) Feel yourself start to smile and/or

2) Get some butterflies in your stomach

And here’s where the rubber meets the road….

It’s time to live “AS IF” you’ve already reached that success.

What would your day look like today if you ALREADY achieved that success?

What daily habits you would have picked up along the way?

It’s time to start DOING THEM now – to adopt the habits of that future version of yourself.

This is one of the most sure-fire ways to turn your goals into reality – it helps you learn and build the skills, habits, and mindset that will support your vision of success.

And even more importantly, it helps you create LIFESTYLE change where this “new way of living” becomes almost automatic.

At HIT FITNESS WAREHOUSE, we’re not about quick fixes or yo-yo’ing results. We’re all about creating real, lifelong change.

We want your “New Year” goals to become permanent, so you’re not setting the same goals year after year.

We’ve worked with over one-thousand clients torch body fat, build a lean and mean body machine, and most importantly build back their confidence.

If you want a personalized roadmap to help you achieve these same results, you don’t have time to wait! Your future “you” is waiting for you!

Make sure you download your copy of 2022 Goal Getting and Habit Stacking Action Plan (last page there is special VIP promo for you)

NON-MEMBER HFW: 2022 Goal Getting and Habit Stacking Plan ).

MEMBERS HFW: 2022 Goal - Getting & Habit Stacking Plan

*Contact us now to join our EPIC GREAT 8 CHALLENGE coming up on 1/24.

But you must hurry because we are only accepting the first 10 people who present with the 'Special VIP Promo' coupon. Every minute counts!

Let’s make 2022 one of the best years of your life,

. . . . . . .

If you get stuck, it helps to get an outside perspective.

This is where coaching comes in …

Strength,
Endurance,
Mobility,
Body Composition,
Lifestyle (Nutrition, Sleep/Stress, etc.)

In the meantime if you want to be placed on the waitlist for the next G8C then please contact us immediately at {{phone}} or click here to email/text us now!

You do NOT have to do it alone!

Here’s to a happy and healthy 2022!

- Coach Kev

**Make sure you checkout our private FB HIT FIT page for the latest hacks on fitness, nutrition, strength and conditioning, recovery techniques, great healthy lifestyle living and more ... HIT Fit Community FB Group Page => https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/

***Have questions on supplements and nutrition? Checkout our HOLIDAY HELPERS below!

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

5 Important Questions to Ask Yourself

Wed, 29 Dec 2021 18:33:04 GMT

I’ve got a GREAT mindset exercise (right in this email) that’ll help you:

Set amazing new goals for 2022, and even more importantly,
Give you the power to reach them.

FACT: almost all of us have had New Year’s resolutions at one point or another ... that we gave up on just a few short weeks later.

Want to know one of the main things that separate those who quit and those who don’t?

It’s engaging in regular REFLECTION along the way.

And a lot of people do it the wrong way.

True reflection is a PROCESS that helps you recognize what’s working … and what isn’t … by asking yourself specific questions.

Questions that can help take your life to the next level.

Reflection is NOT beating yourself up for what didn’t work.
Reflection IS taking time to think about the reasons why certain habits or actions “click” for you and why others are more of a struggle.

It’s stepping back to look at the big picture to see what is really required to set yourself up for success.

Here are 5 reflection questions to ask yourself over the next few days as we head toward 2022.

How have you contributed to your happiness and health in 2021?
Where do you want to be a year from now? What is MOST important to you in 2022? (Top 3) Be specific.

For each of your top three things, answer:

What specific things do you already do in your life that is moving you closer to what’s most important to you? Do you want to continue doing them in 2022? Take them to the next level?
What specific things do you currently do that stalls your progress or holds you back? Why do you believe you take these actions?
What are 1-2 simple steps you can start taking NOW to make your vision a reality?

Another great question to ask yourself: “What would this look like if it was easy?”

If you get stuck, it helps to get an outside perspective.

This is where coaching comes in …

Strength,
Endurance,
Mobility,
Body Composition,
Lifestyle (Nutrition, Sleep/Stress, etc.)

In the meantime if you want to be placed on the waitlist for the next G8C then please contact us immediately at {{phone}} or click here to email/text us now!

You do NOT have to do it alone!

Here’s to a happy and healthy 2022!

- Coach Kev

**Make sure you checkout our private FB HIT FIT page for the latest hacks on fitness, nutrition, strength and conditioning, recovery techniques, great healthy lifestyle living and more ... HIT Fit Community FB Group Page => https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/

***Have questions on supplements and nutrition? Checkout our HOLIDAY HELPERS below!

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

HIT Fitness Holiday Gift Guide 2021

Thu, 23 Dec 2021 22:14:04 GMT

FREE E-Book " Healthy Holiday HIT FIT Gifts Guide " Below!

You are in for a TREAT today!

If you’re still trying to decide what gifts to get your friends and loved ones this holiday season...

I’ve got you covered! My brand-new 2020 edition of the Healthy Holiday Gift Guide is waiting for you.

And it’s my gift to you for being part of our incredible community.

This year’s guide is packed with some of my personal favorite healthy gift ideas – unique, thoughtful, and practical items that will show how much you care!

My favorite exercise gear

Unique stocking stuffers

Inspiring book ideas

Exciting new tech gadgets

Mindfulness gift ideas

& Recovery tools!

→ Click here to download the Healthy Holiday HIT FIT Gifts Guide now !

Feel free to forward this to your friends, family, or coworkers if you think they might enjoy it, too.

You’ll probably find some good stuff for YOURSELF in here, too! ;-)

I truly appreciate you as a member of our HIT FITNESS WAREHOUSE community! I hope you love the guide.

Download your copy of this ebook right now: Here’s the link to download your guide ←

Make it an amazing day,

Kevin & Carolina Kohan

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

The 12 Days of HIT FITmas Challenge Reloaded

Wed, 08 Dec 2021 16:53:31 GMT

Are you ready for OUR GIFT to YOU this holiday season?

It’s the gift of a HIT FITMAS!

We at Team HFW have put together a quick & effective workout challenge to keep you active and moving over the next couple of weeks, even if you’re heading out of town.

It requires absolutely NO equipment (except a step or other platform) , and you can do it pretty much anywhere. Plus, each workout will take less than 20 minutes .

EVEN BETTER … it’s the gift that keeps on giving. You will feel SO GOOD about completing this challenge as we enter the New Year!

You’ll have more energy , sleep better , move better , AND you won’t have to make up for any lost ground in your fitness routine. Just as the rest of the world sabotages their own fitness routine by trying to legitimize their excuses . as to why they put on that average 7-10lbs that every other American puts on from Thanksgiving to Christmas (all the facts are in last weeks blog article ... "7 Pounds Over The Holidays?" . But, NOT YOU. NOT NOW.

Here’s how it works :

Every day, starting with Day 1, complete 1 workout.
After you warm up with some light movement/stretching, you’ll “ladder” the 2 exercises for that day, going back and forth between them, adding reps each round.

Here’s what it looks like:

Do 1 repetition of the 1st exercise, then 1 repetition of the 2nd exercise, then 2 reps of the 1st exercise and 2 reps of 2nd, and repeat until you get through 12 reps of each.
Keep moving as much as possible, but listen to your body and take breaks between rounds as needed.
When you’re done, cool down to return your heart rate to normal gradually (below 120bpm for sure) . As this is important to do when High Intensity Training to prevent pooling of blood.

Sound good!? AWESOME!!

PRIZES & INCENTIVES

The TOP 5 Challengers who post and follow requirements will receive a prize. A 3-day 2-Night Stay in Sin City Las Vegas at a 5-Star Resort !
PLUS Anyone who Refers a friend or family member to join HIT Fitness during the month of December will receive a prize!

✅RULES & REQUIREMENTS

Post a selfie pic or video during or after your workout.
You must TAG or Mention the @hitfitnesswarehouse Facebook or Instagram Business Page.
Challenger will earn 1pt for each and will receive 2pts if both are Tagged . Receive 1 additional point by TAGGING our HIT Fit Community FB Group Page => https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/ or ... HASHTAG #12DaysofHITFITmas in your posts to receive 1pt extra as well.

START: 12/13/21 Monday December 13th!

END: 12/24/21 Friday December 24th!

. . . . And you will have EARNED YOURSELF a 'guilt-free' holiday feast!

ARE YOU IN?! Let us know in the comments!

#12DaysofHITFITmas #HitFitFam

Your Friends and Coaches,

Kevin, Carolina, Craig, Zuzana and JB!

P.S. - Checkout our HOLIDAY HELPERS below!

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/?ref=bookmarks

7 pounds over the holidays?

Tue, 30 Nov 2021 22:20:04 GMT

You know I am a big believer in being “in the moment,” right?

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ...

→ I HAVE AN IMPORTANT EXCEPTION.

And it has to do with something I hear every. single. year. from my clients.

Pretend it’s January 1st.

How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?

And not just on the back burner …. but ended up going BACKWARDS?

Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!

WOW.

Based on my experience as a coach, I can tell you how you’ll probably feel.

You’ll feel like you’ve lost ground on any progress … you’ll feel tired … more bloated … your clothes will be tighter … and, yes, you’ll probably feel regretful.

It’s not a good spot to be in.

The good news is that you can make a few small changes NOW so you don’t end up in the majority of people who let their health and fitness slide.

It’s all about keeping things REALISTIC to keep yourself on track.

Which leads me to a little assignment for you.

Take two minutes right now … and think about how much time you can devote to your self-care through the holidays.

What can you realistically commit to?

Is it 3 x 30-minute workouts a week? An hour of meal prep twice a week?

Can you commit to getting 7-8 hours of sleep each night? Staying hydrated? Choosing only your favorite treats (and leaving the rest for someone else)?

Whatever it is, schedule it into your planner.

Not only will you feel better, have more energy, sleep better, and actually ENJOY the holiday season more …

But you’ll build momentum to kick off 2022 strong and in control.

SO … what specific actions are you going to commit to starting THIS WEEK?

And you know what?

Telling someone else (accountability!) makes it more likely that you’ll actually follow through.

��Head over to our HIT Fit Community Facebook Group and post what you’re going to do this month to stay on track. You never know who you’ll inspire!

Accountability and support can go a long way toward helping you be CONSISTENT with your healthy habits. So can having a plan that works with your lifestyle.

That’s what our HIT FIT Jumpstart program is all about.

This program is designed for busy people just like you who care about their health and getting results – and who also want to enjoy life to the fullest.

Want to know more?

Let’s talk – just hit “reply” and we’ll set up a call to see if it’s a good fit!

Make it an amazing day!

- Coach Kev

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

Sources: http://www.acefitness.org/pressroom/392/hard-to-believe-average-thanksgiving-meal-equals-3

Your Strategy For A Guilt Free Thanksgiving

Wed, 24 Nov 2021 14:00:02 GMT

In just a day or two, families all over America will be sitting down to a meal together for a day of gratitude!

Feasting together is as old as the human race. It is a way of celebrating and enjoying time with family and friends while showing thankfulness. But if we are not careful, we can overdo the festivities and end up setting ourselves back over the Thanksgiving holiday weekend.

Just how big is your meal?

It’s hard to believe, but the average Thanksgiving meal contains 3,000 calories and 229 grams of fat. And most of us don’t limit ourselves to one indulgent meal. It’s typical to snack and celebrate all day long!

The trouble comes when we have to deal with those extra calories that we have packed into our bodies:

“ A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal, ” said Dr. Cedric Bryant, ACE chief exercise physiologist. Many people start by snacking throughout the day and that combined with the meal can lead to a total caloric intake of 4,500.

Tips for Turkey Day

The good news is that you don’t have to forgo your favorite holiday foods. There is room for a little indulgence at a holiday feast! The secret is to have a plan as we head into the holiday season. By staying on top of both your calorie intake and your physical activity, you can enjoy your favorite foods in moderation and emerge on the other side just as fit as you are now.

· Plan your meals. If you know that you are going to be having some heavy, celebratory meals in the upcoming days, limit your intake at other meals to help keep your diet balanced out. Don’t skip meals, but make them lighter and be sure to include plenty of healthy, lower calorie foods. For instance, if you are going to have a big lunch, eat a smaller breakfast and dinner.

· Look at the big picture. Keep up with how you eating during the several days surrounding Thanksgiving. Ideally you included already a reboot cleanse to set your system up correctly! But if not don't worry just don't indulge at every opportunity that presents itself. If you splurge heavily one day, take it easy the next.

· Keep moving. The last thing you need this time of year is a slowed-down metabolism. Staying active is a great way to give your body a fighting chance to negotiate the extra calories you will be consuming.

To get the biggest bang for your exercise-buck, do regular strength training moves. Even after your strength training session has ended, your metabolism and calorie-burn remains high when you do strength training!
Here are some simple strengthening exercises you can do no matter where you are—whether in your office at work or at the in-laws:

1. Push-ups If you aren’t used to doing push-ups, start with your hands on a raised surface such as a desk. As you gain strength, you can gradually move to doing them fully on the floor.

2. Lunges For extra credit, hold dumbbells or other heavy objects in your hands while lunging.

3. Squats To do a proper squat, lower yourself just as though you are about to sit into a chair, then raise back up.

4. Step-ups Find the nearest step and with alternating legs, step onto the step with one leg then lower yourself back down. Again, holding heavy objects in each hand will increase the effect.

There is no need to pack on the pounds this Thanksgiving. Figure out your strategy now, and then when the festivities start, just work the plan!

BMI is Skyrocketing in Kids Right Now and We Have the Solution!

Tue, 09 Nov 2021 21:49:43 GMT

�� [SHARE WITH YOUR FRIENDS] BMI rate in kids is skyrocketing right now and here's why.

According to a new CDC report, kids’ BMI has been increasing at nearly DOUBLE the rate than it did before the pandemic began.

BMI (body mass index) is a measure of weight to height that’s an “easy screening method for weight category: underweight, healthy weight, overweight, and obesity.”

And alarmingly, the increase was especially high in preschool and school-aged children who were already overweight or obese before the pandemic.

This is DEFINITELY something we all need to be paying attention to.

There were 432,302 kids aged 2 to 19 years old in the study.

They found the rate of BMI increase jumped from 0.052 (pre-pandemic) to 0.100 kg/m ² /month during the pandemic.

In more understandable terms, in August 2019, the obesity rate in the group was 19.3% (already high) … and it reached 22.4% in August 2020.

(FYI 42.4% of US adults are obese, according to the most recent stats.)

We already knew that kids were gaining weight during the pandemic because of all of the changes in their daily habits …

But this study shows how significant this negative impact was in just ONE YEAR.

Here’s another key finding:

The CDC found that children who were already obese gained about 1 to 1.2 pounds a month, putting them on track to gain 6.1 to 7.3 pounds in 6 months.

This group is gaining weight at a faster rate compared to the 2.7 pounds in those with a healthy weight.

Straight from the study:

“Accelerated weight gain, especially among children with overweight or obesity, can cause long-lasting metabolic changes that put children at risk for serious and costly co-occurring conditions, such as type 2 diabetes, hypertension, and depression.”

The US already has a high level of obesity among kids, affecting more than one in six children.

This is serious stuff, folks.

We need to be paying attention and making sure our kids are staying active and putting healthy food into their bodies.

The good news is that this is ALL stuff we have control over.

More good news is that if you’ve noticed this happening in your family, we’ve got a bunch of FREE resources that can help!

Ø Keep yourself and your children active with this Quarantine Bodyweight Workout.

**Choose one exercise from each category and do 3 sets of 10 reps of each.

o https://d.docs.live.net/19ef9d65717806d5/HFW%20WAR%20ROOM/BLOG%5eJ%20LEAD%20MAGS%5eJ%20%5e0%20TIPS/2021%20Blogs/IMG_6477.JPG

Ø Control Portion Size with this easy tool you literally take everywhere you go!

o https://d.docs.live.net/19ef9d65717806d5/HFW%20WAR%20ROOM/BLOG%5eJ%20LEAD%20MAGS%5eJ%20%5e0%20TIPS/2021%20Blogs/IMG_8968.jpg

You’re not alone and there is ZERO judgment.

Let’s nip this in the bud and reverse these trends together.

Reach out to us at contact@hitfitnesswarehouse.com or call us at 754-444-8348 and we’ll help point you in the right direction.

Please share this with a friend or family member - we want to get this message out there to people who need it.

P.S. – If you like the FREE RESOURCES above then check out our Virtual HIT FIT On-Demand program!

Ø https://hit-fitness-warehouse.myshopify.com/products/hit-fit-on-demand-virtual-workout-program

You have goals and we have a program to help you achieve them! Take your workout to the next level with our NEW HIT FIT “On Demand Virtual Workouts”

It’s our goal to provide you with the best full-body workouts that will get you to your goals, FAST … And with minimal equipment!

Our HIT FIT On Demand Virtual Workouts provide you with a variety of training styles to help keep your body changing rapidly.

These workouts include:

o Density Routines for increasing Strength, Balance and Muscle Building,
o Tabata HIIT Routines for Calorie burning, weight loss, and toning,
o Metabolic Conditioning Routines to improve your endurance and cardiovascular health, and
o Sport and Plyometric Routines to help you improve speed, agility, quickness, and explosiveness!

PLUS we didn’t stop there….You more FREE stuff! Check it out.

Ø https://hit-fitness-warehouse.myshopify.com/products/hit-fit-on-demand-virtual-workout-program

�� P.S. - Here's what Juan R., a longtime HIT FIT Member, had to say about us ...

��... "This is not an ordinary gym. The coaches here really take time to focus on your success and health." "Their commitment to you as an individual is immeasurable and is probably what I love most about this gym. They provide a family style environment while never straying from creating programs to really drive your success!"

>> For more support, tips, and accountability to keep you motivated. Once you register (free!), be sure to join our private Facebook Group for even more info. => HIT FIT Community FB Pag e

"We Train For Life!"

Inquire below!

Have you checked out our FALL INTO FITNESS program yet? We are kicking it off in October and you will not want to miss out. We’ve added something competely new to it... ‘HIT Fitness Bingo‘! And to make it even more interesting we are giving out prizes to 4 and 5 Star hotels, not to mention CASH $$$ prize!! It’s designed for the Busy Pro’s, business owners, and/or anyone who works hard and wants to play hard.

FIT 4 FALL 'Choose Your Challenge' + HIT FIT Bingo Bitches!!

Learn more: �� HITFITNESSWAREHOUSE.com or contact us at 754-444-8348.

Whether your a beginner looking for a jumpstart, a veteran who has been having a tough time bouncing back from 2020 and wanting to get your ass back in gear, or an elite athlete looking to become unstoppable we Would be honored for you to include us in your fitness journey ! Contact us to set up your free Fitness roadmap Session so you can get started with our challenge guaranteed too jumpstart your fitness journey!

Check out our online supplement store!

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

https://bjsm.bmj.com/content/early/2021/07/21/bjsports-2021-104203

(Knowledge is Power) New Study How Exercise Decreases Risk of 'the-Rona'

Wed, 03 Nov 2021 21:31:16 GMT

�� [SHARE WITH YOUR FRIENDS] New study shows exercise cuts your risk of getting “the RONA”

This is something you need to know … and it’s NOT something that the news is actively covering or that you’ll hear a lot about.

“Physical activity and the risk of SARS-CoV-2 infection, severe ‘-RONA’ illness and ‘-RONA’ related mortality in South Korea: a nationwide cohort study”

**”Rona” is another name for the artificial virus that we’ve been battling for the past two years. If the actual name is brought up then it will be tracked and all this current and researched information will be canceled all over social media, as we’ve experience for the past two years.

… and ZERO major news networks have covered it so far.

This info can help you change your life and the lives of people you know, plus it’ll take less than two minutes to read.

In South Korea, researchers found that working out REDUCES your risk of getting ‘the-RONA’.

Here’s a direct link to the study: https://bjsm.bmj.com/content/early/2021/07/21/bjsports-2021-104203

The study evaluated 76,395 people that had been tested for ‘the-RONA’ AND had recently completed a national health examination (including an assessment for physical activity.)

What they found:

Adults who worked out (cardio + strength training):

#1: Had a LOWER risk of ‘the-RONA’ infection (2.6% vs. 3.1%)

�� This means you are LESS likely to get infected with the virus if you exercise (according to the study).

#2: Had a LOWER risk of Severe ‘the-RONA’ (0.35% vs 0.66%)

�� This means there’s nearly 2X MORE risk of ending up with severe ‘the-RONA’ if you don’t exercise (according to the study).

#3: Had a LOWER risk of ‘the-RONA’-related death (0.02% vs 0.08%)

�� This means there’s nearly 4x MORE risk of dying a ‘the-RONA’-related death if you don’t exercise (according to the study).

… Compared to those who didn’t meet South Korean exercise guidelines. (150 minutes a week and 2 strength-training sessions.)

The South Korean researchers said regular exercise helps:

✅ Cut the risk of infection

✅ Boost the immune system, and

✅ Reduce disease-causing inflammation in the body.

The study also noted that the World Health Organization recommends people be as active as possible …

AND encourages everyone to engage in regular aerobic physical activity, as well as bone and muscle-strengthening activity.

It’s time to GET ACTIVE – and encourage your family and friends to join you!

If you’re not sure how or where to start, please reach out to our team at 754-444-8348 . And you can go to www.hitfitnesswarehouse.com and fill out the application form and someone will be in contact with you within 24 hours.

We can help you create a plan that works for YOU and where you’re at in your life.

Being PROACTIVE about your health is so important. Both for you and your loved ones.

Please share this with a friend or family member - we want to get this message out there to people who need it. It may just help save a life.

If you need some help navigating your fitness and nutrition, we would love to help.

Simply reply to this email by contacting us at contact@hitfitnesswarehouse.com , and we would be happy to get on a call with you to see if our gym is a good fit for YOU. But don't wait too long ... Remember, YOUR HEALTH IS YOUR WEALTH!

�� P.S. - Here's what Juan R., a longtime HIT FIT Member, had to say about us ...

Now get out there and crush today!

>> For more support, tips, and accountability to keep you motivated. Once you register (free!), be sure to join our private Facebook Group for even more info. => HIT FIT Community FB Page

REFERENCES:

“Physical inactivity is associated with a higher risk for severe CHINA-Virus outcomes: a study in 48 440 adult patients”

https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080

"We Train For Life!"

Inquire below!

FIT 4 FALL 'Choose Your Challenge' + HIT FIT Bingo Bitches!!

Learn more: �� HITFITNESSWAREHOUSE.com or contact us at 754-444-8348.

Check out our online supplement store!

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https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080

New Exercise Study Cuts Risk of Dying

Wed, 27 Oct 2021 21:29:06 GMT

�� [SHARE WITH YOUR FRIENDS] New study shows exercise cuts your risk of dying from “the RONA” by 2.5x.

This is something you need to know … and it’s NOT something that the news is actively covering or that you’ll hear a lot about.

A new study of 48,440 “the-RONA” patients in California shows that the people who were consistently inactive during the 2 years before the pandemic were more likely to:

Be hospitalized
Admitted to intensive care units
Or, die (compared to patients who regularly met physical activity guidelines).

IN FACT: besides age, pregnancy, and having an organ transplant, being sedentary was linked to the HIGHEST chance of being hospitalized!

The study was published in the British Journal of Sports Medicine. (You can read the study here: https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080 )

The researchers created three categories:

Working out 150 minutes or more a week (the amount recommended in US guidelines)
Getting some activity (11-149 minutes a week, or working out but not being consistent)
Being consistently inactive (0-10 minutes a week)

Here’s what they discovered:

People who were INACTIVE (not exercising at all):

Had 1.73 times HIGHER odds of ending up in the ICU
Had 2.49 times HIGHER risk of dying compared to those who met US activity guidelines.

Not only that ... but people who got SOME EXERCISE but didn’t meet guidelines consistently:

Had 1.58 times HIGHER odds ending up in the ICU,
And had 1.88 times greater odds of death than regular exercisers.

QUESTION : So according to this study, what’s one thing you can do to put yourself in the best possible position for “the-RONA”?

ANSWER : Exercise just 150 minutes per week. (which you can do in just 30 minutes, 5 days a week!)

Get your friends and family on board, too … so we can ALL be healthier, together.

If you need help getting started, please reach out to Team HFW at where we’ll help you map out a plan that works for YOU and where you’re at in your life.

Doing what you can to be PROACTIVE is one of the best things you can do for yourself and your loved ones.

If you need some help navigating your fitness and nutrition, we would love to help.

�� P.S. - Here's what Juan R., a longtime HIT FIT Member, had to say about us ...

Now get out there and crush today!

>> For more support, tips, and accountability to keep you motivated. Once you register (free!), be sure to join our private Facebook Group for even more info. => HIT FIT Community FB Page

REFERENCES:

“Physical inactivity is associated with a higher risk for severe CHINA-Virus outcomes: a study in 48 440 adult patients”

"We Train For Life!"

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DYK...That Excess Belly Fat Doubles the Risk Of Early Death?

Wed, 13 Oct 2021 14:46:01 GMT

��Did you know that people with excess belly fat have double the risk of early death?��

A recent study by the New England Journal Of Medicine says…

"Our study shows that accumulating excess fat around your mid section can put your health at risk even if your weight is normal," he says. "There aren't many simple individual characteristics that can increase a person's risk of premature death to this extent, independent of smoking and drinking."

This includes that beer belly in men and weight around the hips and butt in woman.

Here’s what they found specifically:

• Men and women with the largest waists (more than 40 inches for men and 35

inches for women) had roughly double the risk of premature death as men and

women with the smaller waists (less than 34 inches for men and 28 for women).

• Each 2-inch increase in waist circumference was associated with close to a 17%

increase in mortality in men and a 13% increase in women.

• Waist-to-hip ratio also strongly predicted mortality.

WOW! Those are some seriously scary statistics! What can you do to prevent this from happening to you?

1. Exercise Regularly – Studies show that people with a sedentary lifestyle have

an increased risk of sudden death by nearly 80% over those who exercise for

30-60min per day.

2. Sound Nutrition – A diet rich in fruits, veggies, lean meats, and healthy fats is

key. Also cutting our sugar and processed food.

3. Sleep – Getting 7+ hours of sleep a day reduces cortisol production which has

been linked to low testosterone in man and excess fat storage in women.

4. Get Support – Studies show that those who joined a group program like Weight

Watchers or joined a gym with a friend were 65% more likely to stick to their

program.

If you need some help navigating your fitness and nutrition, we would love to help.

�� P.S. - Here's what Juan R., a longtime HIT FIT Member, had to say about us ...

Now get out there and crush today!

>> For more support, tips, and accountability to keep you motivated. Once you register (free!), be sure to join our private Facebook Group for even more info. => HIT FIT Community FB Page

"We Train For Life!"

Inquire below!

FIT 4 FALL 'Choose Your Challenge' + HIT FIT Bingo Bitches!!

Learn more: �� HITFITNESSWAREHOUSE.com or contact us at 754-444-8348.

Check out our online supplement store!

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Your Mobility Guide Giveaway!

Thu, 07 Oct 2021 01:33:51 GMT

I have something special for you today that will help your body move AND feel better.

This has been a long time coming, and it’s something that people have been asking about for months.

It’s our 6-Day Mobility Challenge Guide … and you have a personal invitation to join, as my gift to you for being a valued member of my email newsletter family.

Fact: Your mobility starts to take a nosedive at the age of 30.

Maybe you’ve already noticed a few more aches and pains when you stand up ...

that dropping into a full-depth squat is a lot harder than it used to be …

it’s harder to turn your head from side to side …

or you can’t straighten your arms overhead as easily as you used to.

All of that is linked with your mobility.

The bad news is that almost everything in our daily lives works AGAINST mobility – sitting at work, being on our phones, driving, etc.

But here’s the really good news: There are specific things you can do to improve your mobility … and you can start to feel them work almost immediately.

>> CLICK HERE TO JOIN THE CHALLENGE NOW: 6-Day Mobility Challenge Guide

This Mobility Challenge is specifically designed to help you:

· Become more supple and limber

· Suffer from fewer aches and pains

· Prevent injuries

· Perform better during your workouts, sports, and in your day-to-day life

· Keep you moving pain-free as you get older

This challenge will help restore your body’s natural movement “ flow .”

It works your body from the ground up in just a few minutes every day. It’s crazy how fast it works … it’ll feel like night and day!

It’s all kicking off on .... Well As soon as you're ready to take action!

**There’s power in numbers – if you have a friend (or two!) who might like this challenge, feel free to share this with them. And if they want their own then send us their contact info ... email, phone number, and name, and we will send them the link to sign up.

**HIT FIT Fam if you already have your login details for our New On Board Me platform then this guide is already waiting for you on your client dashboard....ENJOY!

And then after that, you can take it right into our New FIT 4 FALL 'Choose Your Challenge' program. This program is going to separate those who truly want it it and are willing to take action and 'embrace the suck', from those who just say, "I want to lose weight so bad, but I don't want to sweat, and I don't want to go on a diet either." So if you're serious then this is for you! If you're not serious ... then We wish you the best of luck.

>> CHECK IT OUT HERE TO REGISTER NOW: FIT 4 FALL 'Choose Your Challenge' + HIT FIT Bingo Bitches!!

Thank you again for being part of our incredible community.

Own your day,

PS: I’ll be with you every step of the way of this challenge with support, tips, and accountability to keep you motivated. Once you register (free!), be sure to join our private Facebook Group for even more info. => HIT FIT Community FB Page

"We Train For Life!"

Inquire below!

FIT 4 FALL 'Choose Your Challenge' + HIT FIT Bingo Bitches!!

Learn more: �� HITFITNESSWAREHOUSE.com or contact us at 754-444-8348.

Check out our online supplement store!

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➡️ Get Your Free 'Good Morning Good Night Rituals' Guide!

This morning workout will boost your immune system

Wed, 22 Sep 2021 21:04:17 GMT

➡️ Get Your Free 'Good Morning Good Night Rituals' Guide!

I’ve got a good one for you today! Right in this blog article are a couple of mini-exercises that you can do first thing in the morning to help wake you up – and give your body an energy boost.

They’ll get your blood pumping and help rev up an important part of your immune system that usually doesn’t get much thought or attention: your lymphatic system!

Quick background: Lymph fluid flows through a huge network of vessels in your body, collecting and removing cell waste – sort of like how blood circulates.

One big difference, though: your circulatory system has a pump – your heart.

Your lymphatic system relies on MOVEMENT and your MUSCLES to help keep the lymph flowing.

You can imagine how removing all that cell waste is important to your health!

One of the BEST exercises you can do for your lymphatic system is rebounding – (jumping on a mini-trampoline) for a few minutes a day.

But if you don’t have a mini-trampoline (not many do!), you can get your system flowing in other ways. Here are a couple of easy exercises to try first thing in the morning.

Arm Pumps: You can even do this one while you’re still in bed!

Lie on your back, your arms straight by your sides.

Keeping your arms straight, raise your arms until your hands are about 6 inches above the bed (or floor).

Now, quickly move your arms up and down by your sides, intensely enough so that you feel your breathing start to speed up. Try to get 50-100 “pumps.”

Jumping Jacks: These are great and work your whole body at once – do this one before you hit the shower vs. just waking up. Start with 25 and work up to 50 or more.

If they’re too high impact, try the low-impact version : raise your arms out to the side as you step your left foot out, return to the start, and repeat on the right, swapping sides as quickly as you can handle.

→ Seems simple, but moving your body like this in the morning can make a HUGE DIFFERENCE ! Best part is that it sets a positive pace for whats to come and an awesome energy boost to kickstart your day!

And if you want some extra credit … here are a few ways to boost your lymphatic system over the long term:

● Stay hydrated

● Do strength training

● Get regular massages (one of my favorites, haha!)

Have you checked out our FALL INTO FITNESS program yet? We are kicking it off in October and you will not want to miss out. We’ve added something competely new to it... ‘ HIT Fitness Bingo ‘! And to make it even more interesting we are giving out prizes to 4 and 5 Star hotels, not to mention CASH $$$ prize!! It’s designed for the Busy Pro’s, business owners, and/or anyone who works hard and wants to play hard.

You can learn more: �� HITFITNESSWAREHOUSE.com or contact us at 754-444-8348 .

Take advantage of our New ‘Good Morning Good Night Ritual Guide’ absolutely free!

Own your day,

We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

REFERENCES:

www.gaiam.com/blogs/discover/6-ways-to-boost-circulation-for-detoxing-and-immunity

www.medicalnewstoday.com/articles/303087

www.powerofpositivity.com/exercises-flush-lymphatic-system/

"We Train For Life!"

Inquire below!

Learn more: �� HITFITNESSWAREHOUSE.com or contact us at 754-444-8348.

Check out our online supplement store!

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➡️ Get Your Free 'Good Morning Good Night Rituals' Guide!

How a Performance & Fitness Coach Starts Their Day ...

Wed, 15 Sep 2021 20:05:31 GMT

If you’ve been keeping up this month, you’ll know we’ve been diving deep into the power of routines this month. Especially routines that help you get your day off to a GREAT start.

First you need to take advantage of our New ‘Good Morning Good Night Ritual Guide’ absolutely free!

➡️ Get Your Free 'Good Morning Good Night Rituals' Guide!

Next, I thought it might be helpful to see what my own personal morning routine looks like!

➡️ Coach Kevin’s Daily Routine

I’ve had this same basic routine for 10 years that I made specific to my needs, because I am a firm believer “if it’s not broken then don’t try and fix it“. For the most part it remains the same.

My #1 priority for my own morning routine:

I like to start my day in a calm, peaceful way so I feel centered and focused. I already have hi energy levels, so as soon as I roll out of bed I like to get going with my five minute flexibility flow and focus on a rhythmic breathing pattern with this.

Then, reading my Bible is what truly gets me centered and focused, helping me be at my best. Nothing like reading through a verse of Phillippians to keep you ‘calm under stress’ …

Philippians 4:6-7 ESV / 219

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

After I read my Bible I follow it up with some prayer/gratitude and meditation. After about 10-15 minutes of prayer I brush my teeth, wash my face and put the door I go.

This entire morning routine is what fuels me and get me ready to go for my morning clients, because if I’m asking them to ‘bring it’, I better be ready to “bring it” to! Setting up this healthy foundation it’s not only good for myself but also for those I am going to be around.

Your routine will probably look different than mine!

What makes it work for me is that I look forward to this each and every morning…. Which makes it effortless, and this is how it should feel.

What does your morning routine look like?

Ready to make a change and put it together your own routines that work for you?

First you need to take advantage of our New ‘Good Morning Good Night Ritual Guide’ absolutely free!

Then next, contact us at 754-444-8348 to set you up with our special VIP Pass to get you set up with your exercise program at Fort Lauderdale’s top rated gym the last three years in a row! Let us help YOU to finally CRUSH goals. Take action right now by clicking link and filling out your application and we will get back to you within 24 hours to set you up on your fitness journey!

�� HITFITNESSWAREHOUSE.com

Own your day,

We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

"We Train For Life!"

Inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

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5 Morning Routine "Musts"

Wed, 08 Sep 2021 21:34:58 GMT

Ready to press the “ Accelerator ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

Did you have a great morning today ?

If you did, it probably wasn’t by accident. You either:

A) Made the decision (even if you didn’t consciously do it!) when you woke up to have a GREAT morning. And/or ...

B) It was great by DEFAULT because you’ve created your own morning routine that set you up for a successful day!

What you do in the morning can set the tone for the ENTIRE day.

It’s kind of like the domino effect.

And it’s not just the “day” that gets set up for success …. it actually creates the foundation for reaching your goals and living the life you are MEANT to live.

This is why having some kind of morning routine is important - even if it just takes 2-3 minutes a day.

When you boil it all down, there are 5 important things you want to think about.

Your morning routine should:

1. Support your goals. Your morning routine should align with what’s important to you and what you’re working towards.

2. Help you feel ENERGIZED! Your choices should GIVE you energy so you’re ready to take on your day.

3. Create FOCUS + INTENTION. When you wake up in the morning, you have a choice about how you’re going to spend your day. Creating an intention/focus each day is important so you can be PROactive and live each day with purpose.

4. Elevate your MINDSET. Your morning routine should put you into a positive state of mind. Do something that fires you up and empowers you to be your absolute best.

5. Be SIMPLE! If your routine is too complicated or long, you’re not going to stick with it. Keep it SIMPLE and short, and build on it over time.

Can you think of a few great new ways to get your day started in the morning?

I challenge you to take action this week and next to put together your own morning routine that you’ll commit to over the next week.

Oh- and this is just one small piece from our ‘Good Morning, Good Night Ritual Guide’ That we will have available to you next week absolutely free! So keep an eye out for this bad boy.!

We believe it’s SO important to make sure you set your day up for success.

This is also one of the things we help our clients integrate into their lives - so they can make their goals a reality!

If you’re still reading this email right now, it’s for a reason...

Let us help YOU to finally CRUSH goals. Take action right now by clicking link and filling out your application and we will get back to you within 24 hours to set you up on your fitness journey!

�� HITFITNESSWAREHOUSE.com

Own your day,

P.S. Stay tuned because in my NEXT Blog Article you will receive our new ebook teaching you the most efficient and effective way to set up your own Morning and Night rituals!, Plus, I’m going to pull back the curtains and show you my own personal morning routine!

****If you’re ready to start ‘training for life’ and want a personalized game-plan on how YOU can reach your goals faster, our New ‘24 Day Summer Shred Jumpstart’ is specifically designed for results! If you’re serious about making change then go to the link below and submit your application and wait for one of our Fit Pro’s to get in contact with you in 24 hours.

"We Train For Life!"

We have only a couple spots left of our end of summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

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➡️ Measure BOLT Score Now!

World’s Easiest Way to Measure Overall Fitness & Stress Levels

Wed, 25 Aug 2021 17:24:16 GMT

Ready to press the “ Accelerator ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

What's Your BOLT Score?

The Body Oxygen Level Test (BOLT)

The Oxygen Advantage ^® developed by Patrick McKeown

As far back as 1975, researchers noted that the length of time of a comfortable breath hold served as a simple test to determine relative breathing volume during rest and breathlessness during physical exercise. 1,2

The Body Oxygen Level Test (BOLT) is a very useful and accurate tool for determining this relative breathing volume.

The ideal BOLT score for a healthy individual is 40 seconds. In the book entitled Exercise Physiology: Nutrition, Energy, and Human Performance by William McArdle and colleagues, the authors observe: “If a person breath holds after a normal exhalation, it takes approximately 40 seconds before the urge to breathe increases enough to initiate inspiration.” ³

In short, the lower the BOLT score, the greater the breathing volume, and the greater your breathing volume, the more breathlessness you will experience during exercise and longer it will take you to recover Between sets and between workouts. If it takes you longer to recover in between workouts then this will also mean it will take you longer to achieve and conquer your goals.

I found that this not only can be a good judge of my overall fitness levels and recovery, but it also measures my overall stress levels as well….physical, psychological, or whatever they may be. This is super important for me as a business owner and can have an effect on my overall focus. However, lucky for us this is an easy thing to practice, as well as easy to improve if you are consistent with your practice. So let’s see where you are at…!

Measure your BOLT Score now
To obtain an accurate measurement, it’s best to rest for ten minutes before measuring your BOLT score. Read the instructions carefully first and have a timer on hand. You can measure your BOLT now:

1. Take a normal breath in through your nose and allow a normal breath out through your nose.

2. Hold your nose with your fingers to prevent air from entering your lungs.

3. Time the number of seconds until you feel the first definite desire to breathe, or the first stresses of your body urging you to breathe. These sensations may include the need to swallow or a constriction of the airways. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat as the body gives the message to resume breathing. ** (Note that BOLT is not a measurement of how long you can hold your breath but simply the time it takes for your body to react to a lack of air.)

4. Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm.

5. Resume normal breathing.

How the Body Oxygen Level Test (BOLT) Works

When you hold your breath, you prevent oxygen from entering your lungs and prevent excess carbon dioxide from being expelled into the atmosphere. As the breath hold continues, carbon dioxide accumulates in the lungs and blood while oxygen levels slightly decrease. Since carbon dioxide is the primary stimulus for breathing, the length of your breath hold time is influenced by how much carbon dioxide you are able to tolerate, or your ventilatory response to carbon dioxide. ¹

A strong ventilatory response to carbon dioxide means that your threshold will be reached sooner, resulting in a lower breath hold time. Conversely, a good tolerance and reduced ventilatory response to carbon dioxide results in a higher breath hold time.

When your BOLT score is lower, your breathing receptors are especially sensitive to carbon dioxide and your breathing volume will be greater as the lungs work to remove any carbon dioxide in excess of programmed levels. However, when you have a normal tolerance to carbon dioxide and a higher BOLT score, you will be able to maintain calm breathing during rest and lighter breathing during physical exercise.

You may find that the first time you measure your BOLT, you are surprised that your score is lower than expected, but remember that even elite athletes can have a low BOLT score! The good news is that your BOLT score can easily be increased with a series of simple breathing exercises incorporated into your existing way of life or exercise regime.

A common starting BOLT score for an individual who exercises regularly at a moderate intensity will be approximately 20 seconds. If your BOLT score is below 20 seconds, depending on genetic predisposition, you will probably find you experience a blocked nose, cough, wheeze, disrupted sleep, snoring, fatigue and excessive breathlessness during physical exercise. Each time that your BOLT score increases by five seconds, you will feel better, with more energy and reduced breathlessness during physical exercise.

The aim of the Oxygen Advantage ^® program is to increase your BOLT score to 40 seconds, and this can be realistically achieved.

Improving your BOLT score is an important key to attaining greater physical endurance. As we have already seen, having an improved tolerance to carbon dioxide means you are able to achieve a higher VO2 max and improved performance. The Oxygen Advantage ^® program is all about increasing your BOLT score and maximising your potential!

How Your BOLT Score Relates to Breathlessness During Sports

The truth is that the vast majority of individuals, including elite athletes, have a comfortable breath hold time of about 20 seconds, often less. However, to achieve your full potential, a BOLT score of 40 seconds should be the goal.

Breath hold measurements have also been used to study the onset and endurance of breathlessness (dyspnea) and asthma symptoms 4,5 The result that comes up again and again is that the lower the breath hold time, the greater the likelihood of breathlessness, coughing, and wheezing during both rest and exercise.

REFERENCES:

1. Stanley et al. concluded that, ‘the breath hold time/partial pressure of carbon dioxide relationship provides a useful index of respiratory chemosensitivity’.See: Stanley,N.N.,Cunningham,E.L.,Altose,M.D.,Kelsen,S.G.,Levinson,R.S., and Cherniack, N.S.

Evaluation of breath holding in hypercapnia as a simple clinical test of respiratory chemosensitivity. Thorax.1975;30():337-343

2. Japanese researcher Nishino acknowledged breath holding as one of the most powerful methods to induce the sensation of breathlessness, and that the breath hold test ‘gives us much information on the onset and endurance of dyspnea (breathlessness)’. The paper noted two different breath hold tests as providing useful feedback on breathlessness. According to Nishino; because holding of the breath until the first definite desire to breathe is not influenced by training effect or behavioural characteristics, it can be deduced to be a more objective measurement of breathlessness.See: Nishino T. Pathophysiology of dyspnea evaluated by breath-holding test: studies of furosemide treatment. Respiratory Physiology Neurobiology.2009 May 30;(167(1)):20-5

3. McArdle W, Katch F, Katch V. Exercise Physiology: Nutrition, Energy, and Human Performance. 1st ed. North American Edition. Lippincott Williams & Wilkins; Seventh, (p289) (November 13, 2009)

4. The Department of Physiotherapy at the University of Szeged, Hungary conducted a study that investigated the relationship between breath hold time and physical performance in patients with cystic fibrosis. Eighteen patients with varying stages of cystic fibrosis were studied to determine the value of the breath hold time as an index of exercise tolerance. The breath hold times of all patients were measured. Oxygen uptake (VO2) and carbon dioxide elimination was measured breath by breath as the patients exercised. The researchers found a significant correlation between breath hold time and VO2(oxygen uptake), concluding ‘that the voluntary breath-hold time might be a useful index for prediction of the exercise tolerance of CF patients’. Taking this one step further, increasing the BOLT of patients with CF corresponds to greater oxygen uptake and reduced breathlessness during physical exercise.See: Barnai M, Laki I, Gyurkovits K, Angyan L, Horvath G. Relationship between breath-hold time and physical performance in patients with cystic fibrosis. European Journal Applied Physiology.2005 Oct;(95(2-3)):172-8

5. Results from a study of 13 patients with acute asthma concluded that the magnitude of breathlessness, breathing frequency and breath hold time was correlated with severity of airflow obstruction and, secondly, that breath hold time varies inversely with the magnitude of breathlessness when it is present at rest.9 In simple terms, the lower the breath hold time of asthmatics, the greater the breathing volume and breathlessness. See: Pérez-Padilla R, Cervantes D, Chapela R, Selman M. Rating of breathlessness at rest during acute asthma: correlation with spirometry and usefulness of breath-holding time. Rev Invest Clin.1989 Jul-Sep;(41(3)):209-13

"We Train For Life!"

We have only a couple spots left of our end of summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

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www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

The Truth About "Runner's High" ...

Wed, 11 Aug 2021 20:45:38 GMT

Ready to press the “ Accelerator ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

They Told Me Their Secret ...

Wanna know why the amount of muscle you have on your body matters? Find out below .... ��

The last blog post (every Wednesday we gave you a priceless gift below �� from us to you!

==> As Promised, for reading this far, here is my gift to you… Your very own “Body Type Workout Nutrition” infographic cheat sheet.

Now without further a-do .... The Truth About the Runner’s High

Nerd alert! I’ve got some weird (but super interesting) science for you in this Blog.

As a coach, I’m always curious about the reasons why people stick with their routines, so whenever I get the chance, I ask them.

Especially the ones who have been exercising and prioritizing their activity for decades. Almost every one of the active adults I talk to say they workout most days of the week because it makes them feel better phyiscally but most importantly MENTALLY.

Have you ever worked out and then felt loose, relaxed, and generally awesome afterward? It’s actually one of my favorite things about exercise … You may have heard people refer to it as a "Runners High." It has long been believed that a runners high is a release of endorphins and other chemicals in the brain that create a sense of purpose and pride that encourages us to do more exercis e. Generally it is attributed to cardiovascular exercise such as running, biking or swimming .

BUT guess what?! Scientists now say it’s NOT from endorphins! They believe it’s caused by a natural hormone that’s similar to cannabis . When you exercise, your body releases endocannabinoids — chemicals that are naturally produced in your body.

Endocannabinoids can move easily between the blood-brain barrier (unlike endorphins, which can’t easily pass through). Once these endocannabinoids are in your brain, they can reduce anxiety, promote calmness and a sense of purpose and pride.

→ In fact, our bodies have an entire endocannabinoid system that affects our mood, pain levels (as in helping to lower them), and even our central and peripheral nervous systems.

Scientists are learning more and more about how exercise and moving our bodies work to trigger this system – and they are also studying how it plays a role in our sense of well-being and quality of life as we get older.

Pretty fascinating stuff.

Here at HIT Fitness Warehouse we’re all about creating REAL sustainable transformation and change. As we stand this current moment we are experiencing a pandemic in this country, and I’m certainly not talking about the one that most probably assume I’m talking about. There’s a pandemic in the United States with obesity, poor health, lack of education about the human body and the wonders it can perform to heal itself when given the right tools. We are here to be the change!

Want to find out what you’re capable of doing? Give us a call or submit your application and someone will call you within 24 hours.

Make it a great day!

Kevin Kohan

Co-owner HIT Fitness Warehouse

If you’re ready to start ‘training for life’ and want a personalized game-plan on how YOU can reach your goals faster, our New ‘24 Day Summer Shred Jumpstart’ is specifically designed for results! If you’re serious about making change then go to the link below and submit your application and wait for one of our Fit Pro’s to get in contact with you in 24 hours.

REFERENCES:

www.sciencedirect.com/science/article/abs/pii/S0098299718300359

"We Train For Life!"

We have only a couple spots left of our end of summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

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Facebook: https://www.facebook.com/hitfitnesswarehouse

www.webmd.com/healthy-aging/features/exercise-lower-blood-sugar#1

7 Reasons You Really Need To Pay Attention To This ...

Wed, 04 Aug 2021 20:21:22 GMT

Ready to press the “ FASTER ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

7 Reasons WHY You Need to Know This ...

Wanna know why the amount of muscle you have on your body matters? Find out below .... ��

The last blog post (every Wednesday we gave you a priceless gift below �� from us to you!

==> As Promised, for reading this far, here is my gift to you… Your very own “Body Type Workout Nutrition” infographic cheat sheet.

This will help you tremendously to help you understand your specific body type you have and how to perform the latest and greatest fitness hacks to accelerate your results and goals! Just take a look at the read below I put together and you will want to make sure you take advantage of the gift offering we sent you!

7 Reasons You Should Pay Attention to This...

I’ve got an ACTION-packed article for you today – and it has to do with making sure your body is ready for an action-packed life!

And by action, I mean enjoying outdoor activities, having fun with family or friends, sports, adventures, and being able to EASILY go through your daily activities – with energy to spare!

Having strong muscles makes each one of those things easier and can even improve your overall confidence.

PLUS having a good base of muscle actually benefits your overall health.

I can’t think of many activities that give you more value for your investment than your workouts!

7 Surprising Reasons Your Muscles Matter

1. Muscle helps your body manage your blood sugar.

When you work out, your muscles use more glucose, which is the sugar in your bloodstream. Over time, this can lower your blood sugar levels.

PLUS … it also helps your body improve how it uses insulin. This can help ward off metabolic issues and diabetes.

2. They keep you ‘STRONG like bull’.
Muscles power all of your activities – from going paintballing to gardening or housework, to walking up the stairs or strolling down the beach, to skydiving out of a perfectly good airplane or snowboarding the slopes of Lake Tahoe on vacation! We need To know our strengths.… This is what we do, we train for life!

And you need to work them on a regular basis to keep them strong. Plus, if you don’t, you’ll start to lose muscle mass at the age of 30 ... and the rate just increases as you get older.

3. Muscle helps you burn more calories.
Not just while you’re being active, but round the clock. Studies show that 10 pounds of muscle burns 50 calories in a day, while 10 pounds of fat burns just 20 calories.

It might not seem like a lot, but over time, this really adds up. Obesity is linked with a long list of chronic and deadly diseases.

4. It’s good for your mood and self-esteem.
When you have strong, balanced muscles, you usually have better posture. And better posture is correlated with better moods and more confidence!

5. It’s good for your joints AND your bones.
There is nothing more self-defeating then for a former athletes to feel beat up and broken from a long life of sports. Exactly why athletes need muscles even after competitive sports. It helps ….

Your joints: regular exercise that strengthens the muscles around your joints can help them move better and be less painful.

Your bones: weight-bearing exercises can help you build your bones and keep them strong as you age.

6. It keeps you alive. Your heart is a muscle, after all!
Exercise strengthens your heart muscle, helps with weight control, and helps prevent damage to your arteries caused by high cholesterol, blood sugar, and blood pressure.

7. It improves your quality of LIFE.
It can give you the energy and strength to be active and try new things!

Bonus: #8. It Can help defend you and your loved ones against a gang of ninja monkeys trying to mug you! LOL

Personally, when I’m tempted to skip a workout (yes, that happens to me sometimes, too!) …

I just think about ALL of the reasons not to. Those always seem to outweigh my laziness in the moment.

Live the Code!

- Kev

REFERENCES:

www.sciencedaily.com/releases/2009/10/091005111627.htm

www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat

https://creakyjoints.org/diet-exercise/weight-lifting-arthritis/

www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health

"We Train For Life!"

We have only a couple spots left of our end of summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/

What to Eat After Your Workouts

Wed, 28 Jul 2021 19:53:41 GMT

Ready to press the “ FASTER ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

Here's What To Eat After Your Workout

You are what you eat.

The other day I sent an email about one of my most asked questions – what (and when) to eat before you work out. Plus, a little gift below �� from us to you!

==> As Promised, for reading this far, here is my gift to you… Your very own “Body Type Workout Nutrition” infographic cheat sheet.

Well today, I’ve got another one…

“What should I eat after my workout to get the best results?”

What you eat after your workouts matters because your muscles can run low on glycogen (fuel) and need to be refueled.

PLUS, some of the proteins in your muscles can get damaged or broken down ...

And your food choices can help speed up both the refueling and repair processes.

Eating the right combo of protein and carbs can help:

● Reduce the breakdown of muscle proteins

● Increase growth of muscle proteins

● Restore glycogen (fuel) to your muscles, and

● Improve your recovery.

How much of each (especially carbs) you need depends on what kind of workout you did.

Let’s start with the protein.

Some studies have shown that eating 20 to 40 grams of protein after your workout helps you recover faster (more if you’re bigger, less if you’re smaller).

From there, you can figure out how many carbs to add – usually between 2 to 3 times as many grams of carbs as protein.

If you did an endurance-oriented workout (like cycling, running, or a cardio class), your muscles might be more depleted of their fuel than if you were lifting weights. That means eating on the higher side of the carb ratio.

But it doesn’t have to be quite that technical! Here are some ideas:

● Advocare Post-Workout Recovery

● Oatmeal with 1 scoop protein powder + ½ banana

● Cottage cheese with fruit

● Protein shake with berries or banana

● RTD ‘Ready To Drink’ Advocare Protein shake with almond milk, ½ cup berries, and ½ scoop protein powder

● Chicken or salmon with sweet potato

● Whole grain toast with almond butter

● Advocare Body Lean Protein

And timing does matter! For ultimate benefit, eat within 45 minutes of your workout. If that’s not possible, eat within 2 hours.

Make it a great day!

REFERENCES:

www.healthline.com/nutrition/eat-before-workout

www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

"We Train For Life!"

We have a few spots available for our summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/

What to Eat Before Your Workouts

Wed, 21 Jul 2021 20:34:17 GMT

Ready to press the “ FASTER ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

W hat To Eat Before Your Workout

You are what you eat.

You are also in for a good one today …. because I’m going to answer one of my MOST ASKED QUESTIONS in this email.

“What should I eat before my workout to get the best results?”

You work hard - and fueling your body the RIGHT way will make sure you maximize all of that work to get the best possible results.

Before we go any further, I’ve provided a very useful gift for you that you most certainly deserve and will put to good use! So make sure you read to the very end! ��

Now I’m going to break it down into three easy steps:

1. WHEN TO EAT: To get the ultimate results from your workouts, you need to be intentional about your nutrition.

That means eating between 2 to 3 hours before your workout.

But that being said … if you get up early in the morning to workout, you probably don’t have that long of a window.

Bonus FAQ: What about fasted workouts first thing in the morning?

When you do shorter or more intense workouts, the glycogen stored in your body is usually enough to fuel your workouts.

But if you’re doing long or low-moderate intensity workouts, your stored glycogen can run out.

Protein – Studies show that eating protein before a workout can boost your:

● Performance

● Muscle growth

● Recovery, and

● Strength

One downside of eating fat right before you exercise is that it can give you a stomach ache since it takes longer to digest.

Here are some pre-workout meal/snack ideas for you:

● ½ banana + ½ cup of nonfat plain Greek yogurt

● 1 apple (or a handful of grapes) + 1 hard-boiled egg

● RTD ‘Ready To Drink’ Advocare Protein shake with almond milk, ½ cup berries, and ½ scoop protein powder

● Advocare BODY LEAN Protein shake with almond milk, ½ cup berries, and ½-1 scoop protein powder

● Handful of raisins and nuts (2 parts raisins to 1 part nuts)

● Oatmeal with almond milk and fruit

● Advocare Meal Replacement shake

3. LISTEN TO YOUR BODY: The most important thing is that you find a formula that works for YOU.

This will depend on:

● Your goals (physical performance vs. fat loss, for example),

● When you work out (morning vs. evening), and

● Any health issues you might have.

● Your individual Body Type

==> As Promised, for reading this far, here is my gift to you… Your very own “Body Type Workout Nutrition” infographic cheat sheet.

And if you DO have health issues, you definitely want to check with your healthcare provider or registered dietitian for their input and advice!

I hope this helps!

At HIT Fitness Warehouse, we focus on simple solutions that help you reach your goals. Come join the ‘ Top Rated Gym in Fort Lauderdale ’ for the last 3 years in a row, and experience for yourself why we have earned this honor. Get started by going to hitfitnesswarehouse.com to submit your application today! Call us at 754-444-8348

Make it an incredible day!

REFERENCES:

www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_2

www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

"We Train For Life!"

We have a few spots available for our summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

How to Shoot A Canon Ball Out Of A Canoe

Wed, 14 Jul 2021 14:59:19 GMT

Ready to press the “ FASTER ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around.

How to Shoot A Cannon Out Of A Canoe

At HIT Fitness Warehouse we pride ourselves on our foundational strength. And our foundation is our lower body. It’s at least every day we hear… “Man more legs today...” or “there’s no lower body in this work out today right?” —- I give the same response every damn time ... "IT’S LEG DAY EVERY DAY AT HIT FIT!" .... (brief pause...) "when does a day go by when your not using your legs?" "There isn’t... so we train accordingly." "We Train For Life!"

You might have heard this before. “You can’t shoot a cannon out of a canoe.”

What does that mean? Pretty simple. Place a cannon ( or other projectile device ) in a canoe ( or other lightweight water vessel ) in a body of water. Shoot it and see what happens. BOOM. Because the water provided a poor base of support to maximally launch the projectile, only minimal distance will be achieved. Hence, you can't shoot a cannon out of a canoe.

Now, place the cannon on land and let it rip. Greater distance will be obtained due to a more stable launching support. It's simple physics and the cannon-canoe example has implications for most athletics events. Possessing a weak base results in less than optimal performance results.

A Lesson From Isaac Newton

Isaac Newton’s third law of motion states, “For every action, there is an equal and opposite reaction.”

With that in mind, we can further analyze the cannon-canoe situation. Shoot a cannon out of a canoe and it will be a dud because the force of the cannon shot (the action) will not be countered by the weak opposing force of the canoe and water (opposite reaction.) Launching a cannon shot from solid ground will create a better result due to the greater opposing force supplied by the stable ground.

Here's what you most likely know by now. A stronger base of support (launching pad) improves your potential to exhibit a better end result (opposite reaction).

�� ... So the message for you athletes and/or anyone wanting to improve your health, wellness and performance is to improve the strength of your lower body to optimize your launching ability regardless of your sport, job or task.

The legs. They get you from point A to B. They're a woman's (and man's) best friend. They're the genesis for all skill executions. Throw a ball or other implement, raise a resistance overhead, or perform any activity while on your feet and it starts on the ground with your lower-body musculature. Jumping, sprinting, or changing directions on the playing field? Well, you don't do them while in a handstand position.

Let's look at reality. Go to a gym during the busy times of the day and see what equipment is the most popular. You'll see most trainees lying on the benches, in front of the mirror doing bicep curls, doing flies on the cable crossover device, maybe attempting some chin-ups. How many are squatting or deadlifting? Maybe a few. Do you notice anyone truly grinding out a hard set of leg presses? Probably not. Many leg workouts - if done at all - may consist of a few leg extensions, some half-assed half squats, or leg curls, and all with minimal training intensity. Working the legs properly takes effort, is difficult, and manifests itself in some serious huffing and puffing, which is why many safely opt for the upper body stuff.

But having a strong lower body is way too important to skip out on:

• In most athletic competitions, an enhanced lower-body improves your ability to perform at your maximum potential.

• All things equal, working the legs requires more energy and places a greater demand on the cardiovascular system.

• Similarly, a gut-wrenching leg workout burns more calories, thus contributing significantly to the goal of fat loss.

• Stronger legs equals less risk of serious knee injuries.

• Well-developed glutes, quadriceps, hamstrings, and calves augment your appeal when donning a swimsuit.

• A better-conditioned lower body allows you to be more productive if you work on your feet or need that extra burst in your daily tasks.

Training the lower body to achieve measurable results is not fun. It hurts. It can be exhausting. It can mentally break you down. But don't be one of those "upper body-only" people who own a pair of under-developed legs and a disproportionate torso (can you say Johnny Bravo?).

If you’re dreading doing the leg work, here’s some great news: lower body workouts do not have to be painstakingly lengthy. That's right, you can knock them out with a few exercises and few (but demanding) sets.

After digging deep into my workout archives, I selected a time-proven lower body workout below that has worked well for athletes, clients and myself. I know they are productive because I have subjected myself to them as well. They are simple to understand, but difficult to do. After all, that is what proper strength training should be: easy to comprehend, but challenging to do.

Workout 1: 100 Rep Squat x Body Weight

This is about as simple as it can get: load your body weight equivalent on a barbell and perform 100 repetitions. That is, if your scale weight is 205 pounds, load the bar with 205 pounds and go for 100. Most likely, you will not be able to get 100 repetitions in your first bout, so stop to rack the weight to garner a modest break. That's okay. Just don't rest too long - rest no longer than 2:00. Following that maximum of 2:00 between bouts, continue your journey to the 100-rep goal. It may require five to six bouts to get there, but find a way to achieve 100 total repetitions. This is one of the best benchmark workouts that's aimed to develop your " Relative Strength ", your strength relative to your bodyweight.

Too easy? Well, here's the kicker: the next time you attempt this workout do more repetitions before you have to take your first break, and lessen that 2:00 rest time between sets. Still too easy? Imagine you weigh 25 pounds more than you currently do. Now, try to get 100 repetitions with that resistance

Remember, legs are a man's (and woman's) best friends when getting from point A to point B. To optimally shoot a cannon out of a canoe, strengthen your lower body.

Wanna get STRONG?

We have a few spots available for our summer memberships...Just inquire below!

Click here => ‘24 Day Summer Shred Challenge’

Check out our online supplement store!

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Facebook: https://www.facebook.com/hitfitnesswarehouse

Click here => ‘24 Day Summer Shred Challenge’

How Strong 💪 Are You?

Wed, 07 Jul 2021 13:59:59 GMT

Ready to press the “ FASTER ” button on your results!? We have developed a revolutionary program specifically designed to help you achieve the strong, lean & mean summer body and maintain it year-around. Check out what we believe to be the 'five key elements human beings must have to live a ' realistic ' healthy lifestyle' and how we've systemized the Transformation process in ....Our New '24 Day Summer Shred Challenge'! Apply by clicking link below.

How Strong Are You Really? ��

We had a training session at the gym the other day with a client who’s been with us a few years, another who’s been with us a few months and another who was doing her very first workout with us.

At the end of the workout, the woman who’s been with us a few months said to the newbie, “Once you start, you’re not going to want to stop.”

The one who’s been with us for years said, “It feels so good to be strong.”

Mind you, this is coming from a woman who’s lost more than 40 pounds. Yet the outcome that’s on the tip of her tongue is ‘how strong she’s become’.

Truth of the matter is, ‘weak things (aka people) break’, … And none of us want to feel broken.

You simply can't go wrong with STRONG .

First, strength proves itself to be the most important physical characteristic due to its positive connection to almost every OTHER characteristic.

Simply put, the stronger you are, the more potential you have to develop other areas of physicality like muscle growth, fat loss, endurance, mobility and overall quality of life. :-)

And actually, the more strength training you do, the more chance you have of getting lean. Yep

Now that we know that getting stronger is kind of a big deal, let’s address the question, "How strong should you be?"

Strength can be viewed in absolutes (a.k.a. how much weight can you lift) or in relative terms (how much weight can you lift for your bodyweight and age). The latter is more applicable for people like you and me.

You obviously don't need to be a powerlifter, but you can get really strong for your body and your life.

I believe that everyone should strive to get as close to an Optimal level of strength as possible.

➡️Having this level of muscle strength is beneficial for numerous reasons:

• So that you can pull yourself up from a cliff if you happen to be hanging off a ledge somewhere while on vacation.

• So that you can pick up your kids and play with them without straining a muscle or for many, just keeping up with them! (wink)

• So that you can move your furniture without breaking your back

• So that you can pick up and carry someone who is in danger, to safety

• So that you carry lean muscle mass on your frame and decrease your risk of preventable illnesses. (ring a bell?)

At the end of the day, don’t get caught up in comparing yourself to other people. And more important, enjoy the journey.

After all, the best part about being strong, as we learned at the beginning of this email?

It feels great :)

Coach Kev

We only have few days left to join our '24 Day Summer Shred Challenge and GET STRONG LEAN & MEAN!

Inquire here!

Where are you in your journey to a healthy lifestyle?

Click here => ‘24 Day Summer Shred Challenge’

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P.S. We have 3 more openings for the Summer Shred kickstart program! Reply back if you are interested!

Strength Training is CRITICAL for Staying Strong, Slim, Lean & Mean Over the Summer

Wed, 23 Jun 2021 20:12:13 GMT

Ready to press the “FASTER” button on your results!? I hope so… that’s why I’ve created a 5 Day Metabolic Jumpstart absolutely FREE! This is a gift from me to you!

Are you making healthy choices? Here are five key elements to living a healthy lifestyle below and what you can do immediately to begin applying to your regimen .... Our Summer Shred Challenge!

Strength Training is CRITICAL for Staying Strong, Slim & Lean Over the Summer

Last week we spoke about your metabolic rate and put together this new FREE 5-Day Metabolic Jumpstart Challenge!

With the summer season on the way, you may be feeling antsy to get out of the gym and start doing other activities that allow you to take in the warmer weather.

Whether your passion is running, rollerblading, swimming, playing a game of tennis with a friend, or hitting the water for some canoeing, you still cannot neglect the strength training element of your workout routine.

No form of outdoor cardio exercise is going to be able to replace the unique benefits of strength training, so it’s something that you must make sure you maintain over the months ahead.

Those who take the summer off from the weights entirely will be at risk for a number of negative consequences, and restarting back in the fall will be that much harder...

While it’s an excellent idea to forgo the bikes, treadmills, and ellipticals in your gym to get your cardiovascular sessions in outside while the weather’s warm (although I’d argue you don’t need them in the winter either, but that’s another article…), maintaining your strength training is a necessity.

Here’s why:

The very first reason to keep up your strength training sessions a few times a week is to ensure you aren’t losing muscle tissue.

As we age, muscle mass loss is inevitable without regular strength training workouts. Muscle tissue is not easy tissue to gain back.This is especially true for women who naturally have low amounts of testosterone compared to a men. Protecting the muscle you have already worked so hard to build is one of the most important considerations of any well-rounded fitness program.

Why is having more muscle so important?

If you begin losing muscle mass, your strength will decrease, meaning everyday activities – including those outdoor activities you want to take part in – will become harder and harder.

Plus, muscle plays a major role in fat burning…

While exercise does burn calories, you only workout a few hours per week.To increase fat burning you need to increase your metabolism, specifically your Resting Metabolic Rate.Those who have a higher degree of muscle mass burn more calories even when they’re at rest. As a person ages, metabolism naturally slows down, leading to gradual weight gain. Muscle is a great way to counterbalance the body’s natural slowdown and the earlier a person starts, the easier it will be to maintain that muscle over time.

Many people complain that the reason they’re gaining weight into the 40’s and 50’s is due to a ‘slow metabolism’, but really, that slow metabolism is happening (partly) because they are losing muscle. The muscle gains you achieve with a proper strength training program can help reverse this process and actually INCREASE metabolism!

As a person grows older, bone loss is inevitable, especially for women after menopause. This can lead bones to break more easily, feelings of fatigue and weakness, and reduced tolerance to physical activity. Weight-bearing exercises strengthen bones, helping minimize natural bone loss and reducing the risk of injury.

While other outdoor activities may be weight bearing in nature and still help with bone strength and formation, no other exercise is more weight bearing than strength training.

Since you’ll be supporting more weight than just your body weight, you can really take your bone health to the next level. One study published in the journal of Medicine and Science in Sports And Exercise illustrated that strength training is superior in terms of combating osteoporosis compared to aerobic activity only.

This can prevent stress fractures or bone breaks down the road, both of which could become very serious if you are into your 60’s and 70’s.

Strength training has been shown to provide a number of health benefits, including a reduced risk of cardiovascular disease and diabetes. By continuing your strength training year round, you’ll continue to reap the rewards of the hard work you put in during the cold winter months.

A Tufts University study even found that participants in a strength training program were able to see a marked reduction in arthritis pain. In fact, the study found that the end result was better than that received from medications.

Strength training can also improve a person’s mental health, reducing depression and improving sleep quality.

Finally, the last nice thing about strength training that you must note is its impact on insulin sensitivity.

Your insulin sensitivity level is one of the key factors determining your risk of diabetes and metabolic syndrome, a condition that’s starting to impact more and more females.

A regular strength training workout routine will help to keep your tissue cells more responsive to insulin, so should you consume carbohydrates in your diet (a common thing to do over the summer), your body will be able to better utilize those carbohydrates, directing them towards the muscle cells rather than the body fat cells, as was noted in a study published in the Medicine and Science in Sports and Exercise journal.6

This helps keep you leaner as well since you’ll have a reduced rate of converting those carbohydrates into body fat stores.

It appears the primary reason for this is due to the increased lean muscle tissue development, which then increases the insulin sensitivity level.

So as you can hopefully see, now is NOT the time to forgo strength training. Strength training is the single most effective form of exercise for guaranteeing good health into the future and keeping you leading the active lifestyle for years to come.

All it takes is 2-3 sessions per week to see all these benefits, which leaves plenty of time to get outside and do all the other summertime activities that you want to do.

By making the commitment to stay consistent with your strength training workout throughout the summer months, you’ll also prevent having to go through the process of getting back into it come fall, which can prove to be quite frustrating if quite a significant amount of strength has been lost.

To your success,

Coach Kev

Where are you in your journey to a healthy lifestyle?

Click here => ‘24 Day Summer Shred Challenge’

Click here => ‘24 Day Summer Shred Challenge’

**Personal testimonies reflect individual experiences and are not necessarily typical of the results you may obtain. Weight loss varies with individual effort, body composition, eating patterns and exercise. If you have a medical condition or are pregnant or nursing, AdvoCare recommends that you consult your healthcare professional before starting an AdvoCare product regimen.

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Check it out here  Metabolic Jumpstart Challenge

You need to know this about your internal “speedometer”

Wed, 16 Jun 2021 16:00:03 GMT

Ready to press the “FASTER” button on your results!? I hope so… that’s why I’ve created a 5 Day Metabolic Jumpstart absolutely FREE! This is a gift from me to you!

Are you making healthy choices? Here are five key elements to living a healthy lifestyle below and what you can do immediately to begin applying to your regimen .... Our Summer Shred Challenge!

What is metabolism, and proven ways to boost it!

You probably already know that your metabolism plays a HUGE role in your results – because it affects how your body processes fuel, both how fast and how much.

It’s tempting to think of your metabolism as a “thing” – kind of like your body’s speedometer that controls the rate your body burns energy.

But your metabolism actually is a complex PROCESS where your body converts the food you eat into energy. It’s a series of chemical reactions that happen inside your cells.

Your own metabolic burn depends on many things. Some are outside your control … like your genetics and gender. But the great news is that you have control over a LOT of the other factors … like your activity level , sleep and even how stressed you feel!

Here’s a fast look at 5 major factors that YOU control that play a role in how fast or how slow your metabolism is:

 FOOD CHOICES – Eating a balanced, whole-foods-based diet with enough protein and fiber can help boost your metabolism and keep you feeling full. Drinking 8-10 glasses of water a day will also make a big impact!

 EXERCISE – Nearly all workouts can help you burn more calories, but strength training and high-intensity interval training workouts can give you some bonus burn after your workout is over.

 STRESS – When you are stressed, it can affect your body’s hormones, which can in turn make your body burn fewer calories (and store fat).

 SLEEP – Not getting enough sleep also affects your hormones. You can end up feeling extra hungry AND burn fewer calories (this is why I talk about sleep so much!).

 SUPPLEMENTATION – Even some of the most balanced diets are filled with nutritional gaps. Nutritional supplements can be made with ingredients that assist with healthy aging, metabolism, weight management, stress management, sleep and athletic performance. This can be a secret weapon for your metabolism!

Here’s the best thing that no one talks about when it comes to those 5 components: when you get them working together, not only does your metabolism rev up … but you also FEEL GREAT.

You’ll feel more energized, lighter on your feet, and you might even start to hear people comment on your healthy “glow!”

Lots more to come in the coming weeks. We’ll dive in deeper with actionable advice and pro tips to help you fire your metabolism up and keep it there!

That’s why I put together this new FREE 5-Day Metabolic Jumpstart Challenge!

This 5-day program that’ll help you fire up your metabolism to boost calorie burn and accelerate your results!

Committed to your Success,

Coach Kevin

PS if you really know your ready to step it up then check out our June Special 24 Day Summer Shred NOW!! Limited spots available so hurry!  https://28-day-lockdown.hitfitnesswarehouse.com/summer-shred

Where are you in your journey to a healthy lifestyle?

Click here => ‘24 Day Summer Shred Challenge’

Click here => ‘24 Day Summer Shred Challenge’

Check out our store!

S ign up for our 24-Day Summer Shred Challenge Here!

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5 Key Elements to a Healthy Lifestyle

Wed, 02 Jun 2021 19:54:10 GMT

According to the most recent data from the Centers of Disease Control and Prevention, more than one-third, or over 78 million adults in the U.S. are obese. That staggering number accounts for the majority of people in our country. Obesity is a disease that can no longer be ignored. It is associated with many leading causes of death such as heart disease, cardiovascular disease, strokes and some forms of cancer. The good news is obesity can be avoided with a healthy lifestyle.

Are you making healthy choices? Here are five key elements to living a healthy lifestyle below and what you can do immediately to begin applying to your regimen .... Our Summer Shred Challenge!

1) A Balanced Diet

A balanced diet is easier and more beneficial than a low-fat or low-carbohydrate diet for most people to maintain. It should include lean sources of protein, plentiful amounts of fresh fruits and vegetables and limited quantities of processed foods and added sugar

2) Regular Physical Activity

Any amount of physical activity is better than none, but the recommended about is 150 minutes per week (or two hours and 30 minutes) in at least 10 minute intervals. A pedometer is a great way to help monitor your physical activity levels and stay on target.

3) Maintaining a Regular Sleep Pattern

Believe it or not, sleep is probably one of the most important activities of the day, yet it is the one we most often sacrifice. Those who sleep less than seven hours a night are more likely to have weight issues and other health. The National Sleep Association recommends adults get 7-9 hours of sleep per night.

4) Stress Management

Stress will get in the way of your health and life goals. It can lead to emotional eating, poor sleep and the adoption of more sedentary behaviors. In order to achieve a healthier lifestyle, you must be able to manage stress levels. Creating your own stress-management strategy is a great place to start.

5) Supplementation

Even some of the most balanced diets are filled with nutritional gaps. Consistently eating healthy food is the desired goal to help promote health, but food alone may not provide the total daily Recommended Dietary Allowances you need for sufficient nutrition. Nutritional supplements can be made with ingredients that assist with healthy aging, metabolism, weight management, stress management, sleep and athletic performance.

Advocare Scientific and Medical Advisory Board Members are compensated for their role on the Scientific and Medical Advisory Board.

Where are you in your journey to a healthy lifestyle?

Click here => ‘24 Day Summer Shred Challenge’

Stay tuned next week if you Want to Improve Your VO2 Max, and why we are now using this standard for our upcoming 24 Day Summer Shred Jumpstart!

This Cardio Bundle does it for me! Check out the links below ��

http://m.me/KevinandCarolinaKohan

S ign up for our 24-Day Summer Shred Challenge Here!

Let us know what you think follow us on:

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Facebook: https://www.facebook.com/hitfitnesswarehouse

http://m.me/KevinandCarolinaKohan

The Benefits Of Ditching Diets And What You Should Do Instead

Wed, 26 May 2021 19:17:54 GMT

And What You Should Do Instead . . . .

Managing your weight can feel like you are on a never-ending roller coaster. One week you are up feeling like the champion of the world and the next week you can feel defeated and like you’ve ruined all of your hard work because you experienced a few bad days of unhealthy eating in a row. Why don’t diets seem to work long term and why does it seem like weight is hard to maintain?

Restrictive Diets do not work long-term.

◦. . . And Lauren Horton, PHD.

Senior Manager, Research and Development, Advocare will explain more in detail below as to the “Why”. . .

Many are shocked when they hear it, but diets are not associated with long-term weight loss. In fact, about 95% of people who lose weight by dieting will regain it in 1 to 5 years. Dieting is defined as a temporary meal plan and unfortunately, promotes a restrictive and negative association with food. Interestingly, restricting and depriving yourself of food may actually make managing weight more difficult. It may seem counter-intuitive but regularly reducing the amount of calories your body needs can cause your metabolism to slow down. Your body requires a certain amount of calories to function and sustain your basal metabolic rate (BMR), digestion and physical activity. In theory, eating more calories than your body needs leads to weight gain, eating less can lead to weight loss, but restricting calories too much can harm your health. It can slow your metabolism, cause malnutrition and low energy or fatigue.

Lifestyle change is the answer to weight management long-term.

Several research studies have shown that consistent weight management results from changing your lifestyle. Lifestyle is defined as the way in which a person or group lives. Although not often thought of, lifestyle involves more than what goes into our bodies as food- it is our interests, opinions and behaviors. According to a study at Johns Hopkins Bloomberg School of Public Health, the hardest part of changing unhealthy habits is realizing it is a process, not an event (Hall et al 2018). Change happens in stages: pre-contemplation, contemplation, preparation, action and maintenance.

• Pre-contemplation : during this stage, most people have no intention of losing or controlling weight in the next 6 months

• Contemplation : this includes individuals who are not trying to lose or control weight but are seriously considering doing something in the next 6 months

• Preparation : During this stage, you know you want to change, believe you can and are making plans to change soon

• Action : includes those who are actively trying to lose or control weight or who have successfully done so for less than 6 months

• Maintenance : individuals who have successfully maintained their weight loss for at least six months

Lifestyle change usually occurs once an individual has gone through each of the stages of change. Through this process interests and behaviors begin to change to align with healthier food choices, incorporating exercise and making decisions that will be beneficial to your health and body long term. If you are not sure which things to prioritize on your journey to a healthy lifestyle, the five pillars of wellness are a great place to begin:

• Nutrition : A balanced diet should include lean sources of protein, plentiful amounts of fresh fruits and vegetables and limited quantities of processed foods and added sugar

• Exercise : any amount of physical activity is better than none, but the recommended about is 150 minutes per week (or two hours and 30 minutes) in at least 10 minute intervals.

• Sleep : Believe it or not, sleep is probably one of the most important activities of the day, yet it is the one we most often sacrifice. The National Sleep Association recommends adults get 7-9 hours of sleep per night.

• Stress management: Stress will get in the way of your health and life goals. It can lead to emotional eating, poor sleep and the adoption of more sedentary behaviors. In order to achieve a healthier lifestyle, you must be able to manage stress levels. Creating your own stress-management strategy is a great place to start.

• Supplementation : Nutritional supplements can help fill in nutritional gaps.

Where are you in your journey to a healthy lifestyle?

‘24 Day Summer Shred Challenge’

Whether your a beginner looking for a jumpstart, a veteran who has been having a tough time bouncing back from 2020 and wanting to get your ass back in gear, or an elite athlete looking to become unstoppable we Would be honored for you to include us in your fitness journey ! Contact us to set up your free Fitness roadmap Session so you can get started with our ‘24 Day Summer Shred Challenge’ coming in June!

References:

Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012

Why Diets Don’t Work: How to Avoid the Dieting Cycle & Eat for Your Health – Cedar Rapids, IA – Mercy Medical Center. Mercycare.org. (2020). Retrieved 20 September 2020, from https://www.mercycare.org/services/food-nutrition/why-diets-dont-work/#:~:text=Diets%20are%20not%20associated%20with,for%20an%20intuitive%20eating%20approach.

Stay tuned next week if you Want to Improve Your VO2 Max, and why we are now using this standard for our upcoming 24 Day Summer Shred Jumpstart!

This Cardio Bundle does it for me! Check out the links below ��

S ign up for our 24-Day Summer Shred Challenge Here!

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

==>> STUCK IN A PLATEAU? Get our FREE “Break Through Your Plateau” Guide! (Only 1 Week Left!)��

Inflammatory Foods and Bloating aka "The Bubble Guts"

Wed, 19 May 2021 19:14:14 GMT

How do you handle your bubble-guts?

��OVERSHARING ALERT! ��

This month we are talking a lot about healthy aging. One of the things Carolina & I are personally doing to help with that is to eat more foods that fall into the “anti-inflammatory category.”

��Chronic, low-grade inflammation is so intertwined with aging that some researchers actually came up with a term – INFLAMMAGING !

Studies show that what you eat can play a role in helping your body fight inflammation.

Foods with anti-inflammatory properties include fruits, nuts, veggies, whole grains, and healthy fats.

(Pro-inflammatory foods are – you guessed it – ultra-processed products like cookies, chips, cake, and anything filled with sugar, salt, preservatives, etc.)

Time to get personal

��Are there certain foods that leave you feeling bloated and blah, or may give you the ‘bubble guts’? I definitely have some – As painful As this may be for me to say this, Right hi process, sugary foods such as baked goods does it to me.

Did you know that digestive issues impact a LOT of people – in fact, as we get older, some say 40% of people report symptoms every year!

��Here’s how I deal with bloating ��

First, I try to avoid getting bloated in the first place if at all possible. I stay away from foods that make me feel that way. If I DO get bloated, I drink a lot of water (immediately chugging down at least 32 fluid ounces of H2O). I also make sure I have taken my probiotics for the day and if I didn’t then I get them in me immediately! We have always recommended and will continue to recommend the best and highest quality supplements … Probiotic Ultra Restore by Advocare.

✅If you suffer from bloating or other digestion issues regularly, taking time to figure out what foods bother you is SO WORTH IT (like the ‘Elimination Diet’ – and so is figuring out what helps you feel better afterward.

And also be sure to tell your healthcare provider about it at your next visit if it becomes a problem.

��Do you have any “top offender” foods? What are they?! Let us know in the comments⬇️

And it’s that simple. For any additional information regarding this feel free to reach out to us so we can set you up with an appointment and help you take that first step of the rest of your healthy fit life!

Until next time God bless you and God bless America!

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*A good Personal Trainer will guide you in making wise decisions with your nutrition as well! So checkout Kevin & Carolina's online Advocare Supplement and Nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

Movement Is Medicine

Wed, 05 May 2021 19:56:34 GMT

Movement Is Medicine

While you know exercise is good for you — you’ve heard so a million times — newer research on its far-reaching benefits is something anyone in middle age or older truly needs to hear. The latest evidence is showing that exercise not only strengthens your heart and may trim your waist, but regular physical activity can actually slow the aging process on a cellular level and potentially add years to your life. Harvard University researchers recently noted that as little as 15 minutes of physical activity a day can boost your life span by three years.

What's even MORE remarkable...Recent studies found that NOT exercising increases your risk of premature death more than cardiovascular disease, diabetes and even smoking.

The latest research also gives us our first clues about why physical activity is so important — and it appears that it can actually make your cells biologically younger! The study concluded that regular exercisers had a “biological age” that was about nine years younger than their sedentary counterparts at the same "chronological" age. Another recent study found that men and women in their 70s who exercise regularly have the heart, lung and muscle fitness of healthy people 30 years younger!!

The GREAT news, it’s never too late to start. Studies show that even people who start exercising in their 80s and 90s experience health and longevity benefits. If you Haven’t yet begun your fitness journey today and need a starting point then why not start off with the sit and stand test! Try it! => https://www.instagram.com/p/COd1gRjrWS0/?igshid=1lmi47hihjtpr

��I did, and it was harder than I thought it would be. And it made me realize the importance of having a well-balanced routine with strength and mobility especially as we age.

And if that wasn't enough to get you moving then consider this: working out (and, specifically, building a bigger aerobic engine) is the answer to many of the most challenging questions...

Q: How do I increase my energy?

A: Workout.

Q: How do I get more confidence?

A: Workout.

Q: How do I strengthen my immune system?

A: Workout.

Q: How do I minimize downtime?

A: Workout.

Q: How do I get a deeper, more restful nights sleep?

A: Workout.

Q: How do I increase my attention to detail and stay focused for longer periods of time?

A: Workout.

Q: How do I get a better body and elevate my mood?

A: Workout.

The solution to so many modern challenges is a simple one. Perhaps this is why so many of us ignore it.

Or, perhaps it’s because so many of us are doing it wrong. There are some key differences between a workout program for improving body composition versus one designed to increase energy, focus and productivity.

Many people especially men think that they want a lean, ripped body and washboard six pack abs. Looking good is important, and it does play a role in confidence and how we feel about ourselves. But I believe that what most of us really want is to feel good. The reason why we pursue a better body and outward displays of strength and fitness, like six pack abs, is because we believe that these physical characteristics will bring about the good feelings that we desire.

Did you know that scientific studies have shown that by investing just one hour of exercise into your day, you can add four additional hours of productivity to your day.

Aerobic exercise produces many metabolic and cardiovascular benefits, including:

• an increase in oxidative capacity of skeletal muscle and improved mitochondria

• An increase in skeletal muscle myoglobin concentration

• A greater ability to use fatty acids for energy ( like Ketogenic diet)

• protection from diseases

• Decrease in resting heart rate

• An increase in maximum Cardio output

• An increase in VO to Max (which is one of the only things that has been scientifically proven to correlate with an increased lifespan in humans)

However there are two mistakes that most of us meet when it comes to our aerobic conditioning:

1. Exercising at the wrong intensity (either too high or too low)

2. Exercising for the wrong duration (either not long enough to trigger physiological benefits, or so long with the workouts exceed the body‘s ability to recover)

When either one of these two are compromised, it actually increases our risk of developing cognitive impairments and diseases such as Alzheimer’s and Parkinson’s.

How do we fix this?

First off, find a fitness professional that specialize in something more than just a ‘Over-the weekend’ CrossFit certification.

After discussing I’m going over your fitness Blueprint with them, start by performing 20 to 60 minutes of steady state aerobic exercise, like jogging or swimming, 3 to 5 times per week. This is usually best done in the morning, outdoors, with lots of exposure to direct sunlight. And if you can’t jog then make it a very brisk walk like a power walk.

Morning workouts or a corner stone habit, meaning that they have a domino effect on other positive decisions you might make throughout the day. We value those things we invest in and commit to. So by expanding your energy early in the day, and investing in your health, you are more likely to continue to make additional healthy decisions throughout the day. Not only is this a simple approach, but it is less physically taxing than many other forms of exercise. In fact for the most part, you never want to push past a level seven on a difficulty scale from 1 to 10.

The most accurate way to gauge this how hard you should be working is by calculating your aerobic engine heart rate. Here’s HAL: first, calculate your maximum heart rate by subtracting your age from 220.

So for a 40-year-old man, this would be 180 220-40 = 180. Your aerobic training heart rate is Approximately 70% of your maximum heart rate. I recommend that most fit men and women stay in between 70% and 85% of their maximum heart rate. To calculate this, you would multiply your max heart rate by .7 to get your lower threshold for this same 40-year old man, That would be 126. 180 x .7 = 126bpm

You multiply your max heart rate by .85 to get your upper threshold. This would be

180 x .85= 153bpm

So for this same 40-year-old man The training zone should be in between 126 bpm and 153 bpm. Aiming to Complete 20 to 30 minutes at this intensity 3 to 5 days per week.

And it’s that simple. For any additional information regarding this feel free to reach out to me at kevin@HIT FITNESS WAREHOUSE.com .

Stay tuned next week as I show you how to calculate your VO to Max which is the only one thing in this world that has ever been approved to increase our life spans as humans. Until next time God bless you and God bless America!

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*And ... a good Personal Trainer will guide you in making wise decisions with your nutrition as well! So checkout Kevin & Carolina's online Advocare Supplement and Nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

Why You Need a Personal Trainer

Wed, 28 Apr 2021 15:05:22 GMT

�� There’s a reason why celebrities and other highly successful people use coaches and trainers: IT WORKS.

And that is why so many people are turning to personal trainers to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss.

The Reality

More than 91% of people who start an exercise program quit early —even before their new routine becomes a habit, and 61% will give up within the very first week! 1

Why ? Because changing your lifestyle is hard. In spite of all the infomercials and ads claiming that you can lose weight and transform your body in thirty days (or six weeks at the longest), the truth is, getting fit requires a lifestyle makeover that takes

• Time

• Determination

• Support

If any of these components is missing, the odds of success plummet.

The Fix

The good news is that one component virtually guarantees the continued presence of the other two, and that is support -- and support is the heart of what a good Personal Trainer provides.

A personal trainer helps with the Time Factor in two ways:

1. Finding time in your schedule to actually work out

2. Sticking with your program long enough to reach your goals.

A good personal trainer supports you looking at your schedule and find ways to make fitness fit. A seasoned personal trainer has much wisdom in the area of time management and is a Master at figuring out how to work exercise into even the busiest schedules. He or she can also design workouts that are both efficient and effective. Finally, a personal trainer can also provide the motivation that you need to keep going, long after you would have stopped were you doing working out by yourself.

Determination is also an area that a personal trainer supports you in. At the beginning of your new fitness program, you have excitement, novelty and the joy of discovery to keep you going. But eventually, what used to be new and fun becomes old and boring. If determination fades, you will find yourself wandering off track in search of the next exciting pursuit. And we have all experienced this at one point or another.

Your personal trainer will help you keep your determination. He/she will remind you why you are doing what you are doing. He/she will get into your life and help you move past obstacles that arise, and … will talk you out of excuse-making. He/she will constantly hold before you the consequences of your choices … and will always keep you moving forward.

And finally, a personal trainer supports you as your source for practical, step-by-step instructions for building health. Your personal trainer is an expert in the field of exercise science. While under the tutelage of a personal trainer, you do not have to design your own program of fitness, constantly wondering whether you are doing the right exercises in the right way.

A personal trainer will create a customized blueprint that will help you achieve your goals.

A personal trainer is your insurance policy against being another number in the appalling fitness drop-out statistics. Don’t try to go it alone; we all need help.

Position yourself for success by working with a highly-qualified personal trainer and watch fitness and robust health become your lifestyle.

Note: a personal trainer is much more detailed than a class coach. Although large group class coaching is extremely effective in helping you achieve your goals, a Private PT can get you there much faster. Like half of the time it may take a class coach. Private training is much more detailed and specific to your individual goals, needs and wants. Whereas a class coach is a bit more generalized to accommodate everyone in class as opposed to just one individual.

==>> If acquiring a private personal trainer is something you are ready to invest in then contact us at 754-444-8348 or email us at contact@hitfitnesswarehouse.com to schedule a roadmap success session to see what you are truly capable of achieving! <<==

Source:

1 http://today.msnbc.msn.com/id/42936158/ns/today-today_health/t/tips-make-fitness-last-lifetime/#.T-hd6PXuBmo

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*And ... a good Personal Trainer will guide you in making wise decisions with your nutrition as well! So checkout Kevin & Carolina's online Advocare Supplement and Nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

The TRUTH About Measuring Your Progress Damn-it!

Wed, 21 Apr 2021 20:09:34 GMT

��I want to follow up on something I said a few days ago! It was about plateaus and working toward your goals.

It has to do with MEASURING YOUR PROGRESS. Keeping track is a MUST!

��That way you have actual data that shows how you’re doing and if you’re getting closer to your goals.

✅When it comes to my Strength & Conditioning goals, here are a few ways I track my results:

• Journal … Log your damn #’s . This means in order to get from A to B you need to know what your capable of doing with EVERY MOVEMENT you do, otherwise you have no business doing it. What good is even the Best Coaching and programming in the world if you don’t know ‘What’ and ‘Why’ your doing it? YES, this also means ‘re-assessing’ and ‘follow-up testing’.

• Body Composition: Measurements, Body Fat, Before/After Pictures

Not only do you get a bigger picture by using more than one method, but if one area stalls out a little (which is inevitable from time-to-time), you can still see progress in other ways.

❓How do you measure your progress?

If your answer to the above☝️question is that “you don’t know”, then be sure to take advantage of solution below��to breakthrough the staleness in your workouts.

---------------------------------------------------------------------------------------------------------------------

Fact : Even if you do EVERYTHING “right” to get the results you want, occasional plateaus are INEVITABLE.

This guide will help you:

1. Identify what’s causing your results to stall,

2. Determine what to do about it, and

3. Get your results back on-track fast!

✅ It’s not always a matter of working HARDER. But SMARTER.

Sometimes it can take just a small tweak to restart your progress.

Break through your plateau with this FREE (for a limited time!) eBook!

==> >> OPT-IN to download your ‘Break Through Your Plateau Guide’ HERE <<

Live the Code!

- Coach Kev

*Checkout our online supplement and nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

How Many Calories Can You Burn Doing This ....

Wed, 14 Apr 2021 15:09:02 GMT

If you have not yet taken advantage of our new kick-ass ‘Breaking Through Your Plateaus’ Guide then do it right here right now … ==> >> Download your ‘Break Through Your Plateau Guide’ HERE <<

A little over a year ago, something happened that stalled a LOT of people’s results.

Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.

The “something” is a LACK OF DAILY MOVEMENT.

Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less (lol).

All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!

I’ve got some solutions in this article.

First, some background: When it comes to your calorie burn, it can be broken down into three major categories.

• BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.

• TEF (thermic effect of food) – the calories your body burns converting food to fuel. This totals about 10% of your daily burn.

• TEPA (thermic effect of physical activity) – This actually is broken into two categories: the calories you burn working out, and those that you burn while doing other daily activities – walking to the mailbox, washing dishes, engaging in hobbies, etc. This category accounts for between 10%-30% of your daily burn.

You’ll notice the last one (TEPA) encompasses a wide range! Working out helps boost that number, but so does being active in general.

For example, cranking out a 45-minute workout is GREAT! It definitely can help. But if you burn 400 calories and then sit down for the rest of the day, your overall burn won’t be very high.

PLUS … when you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps your body convert fat to fuel.

So, what can you do? (*Examples below are based on 130-150lbs person)

• Track your steps with a fitness tracker and try to get AT LEAST 5,000 a day (10,000 for non-beginners). A 130-150lbs person can burn 100 calories every 15 minutes of walking

• Set a timer to get up every 30 minutes to walk around for a few minutes or do chores around the house (if you’re working from home). You can easily burn up to 50 calories every 10 minutes of vacuuming

• Make it a point to get outside for a lunchtime walk.

• Take a 15-minute break (mid-morning & mid-afternoon) and do some light movement. Climbing stairs for 15 minutes can burn 137 calories.

• When you do household chores, pretend your mother-in-law/nosy neighbor is coming over in 10 minutes. Work fast & furiously! Turn on some music to help keep your energy up.

• Take time every day to engage with your kids/pet/roommate/partner – chances are they also have been less active. Go for a walk with the dog, play ping pong or an active video game, throw a ball … it doesn’t matter as long as you’re MOVING.

• Look for opportunities to move your body! You can burn 100 calories in just 14 minutes mowing the lawn!

• First thing in the morning on an empty stomach, perform 10 x 80 yard sprints (at 80%, not all-out!). Try doing this every minute on the minute and you will easily burn 200 calories, not to mention the EPOC affect which can burn an additional 200 calories over the next 4-8 hours.

At first, this can take some effort, but before long it will become a habit and you’ll notice more pep in your step AND you’ll be back to burning your pre-lockdown numbers again.

REMEMBER: Fitness starts in our Mind. It’s the little things you do consistently over time that give you the best results!

If you’re ready to make a real difference in your fitness/wellness, check out our proven and battle-tested 21-Day HIT FIT Jumpstart program. If we feel you're a good fit then we will get you set up and ready to kick some ass training for life!

Live the Code!

*Checkout our online supplement and nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

How Stress Can Affect Results

Wed, 07 Apr 2021 20:20:41 GMT

Raise your hand if you’ve ever had a bad day and “treated yourself” to sugary or high-fat processed food!

Pizza … ice cream … chips … or whatever other food falls into your “self-soothing” category.

Stress eating is REAL.

BUT … too much stress eating will derail your results. And even more importantly, it’s not good for your health.

I’ve seen it happen time and time again with some of my clients.

They’ll be feeling GREAT and amazing making progress, but then BOOM!

They’ll get hammered by a busy time at work, a sleepless night, or a super hectic week.

And if they aren’t prepared ahead of time, the stress flood gates open – and it’s stress-eating central!

I’ve got a quick rundown of why this matters – and what to do about it.

You will probably recognize this stress eating cycle:

You get stressed … your cortisol levels rise ... your metabolism slows ... you crave sugar or other processed foods ... your blood sugar rises and falls ... you get more cravings ... and on and on.

UGH.

You need a plan BEFORE THIS HAPPENS to help avoid falling into that cycle.

When you notice yourself getting stressed:

• Take 5-10 minutes to sit quietly and focus on your breathing. Don’t fight any stressful thoughts that may pop up. Instead, just notice them and let them go.

• As soon as you have the chance, exercise. It prompts your body to release endorphins, which have natural stress-fighting properties.

• Go outside! Being in nature for just a few minutes is a proven stress buster.

• Keep a journal and focus on the positive things happening vs. the negative. This can shift your focus and lift your mood in a pinch.

• Eat something containing protein (the most satiating nutrient) at your next snack/meal and every meal after that!

Bonus Tip: Research shows that spreading your protein intake out over the course of the day is the best bet for this to not happen again, or at least less often. So my tip is to make sure you’re eating something with protein in it at every meal!

IMPORTANT NOTE: If you are chronically stressed and feel “stuck” or overwhelmed, reach out for help!

Remember this: You are much stronger than your stressful days.

Committed to your success,

Coach Kevin

Co-owner HIT Fitness Warehouse

PS: At HIT FITNESS WAREHOUSE, we believe a holistic approach is the absolute BEST and SUSTAINABLE path to results! Call us to set up your Goal-Setting session, followed up by our 3-Week HIT FIT Jumpstart program and we pave the way for success! If you are willing, you are welcome!

I hope this list helps you make informed choices to help you reach and crush your goals.

If you are looking to get more protein into your daily meal plan then the easiest way to do it is through High-Quality Protein Powders like BODYLEAN25 by Advocare . The only brand we fully trust and are willing to put our reputation on the line is with Advocare Sports Nutrition . And…All you need to do is to checkout our online supplement and nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

REFERENCES:

https://www.precisionnutrition.com/all-about-protein

https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs

powder

https://www.advocare.com/120922584/store/product/P2661-bodylean25

💪🏽All About Protein Powders 🥤

Wed, 31 Mar 2021 20:42:17 GMT

��High Intensity Training Athletes Need at Least 15 grams Protein with EVERY MEAL!

Hey! It’s Coach Kev, Co-owner HIT Fitness Warehouse and I’ve got some juicy info for you in this blog article about PROTEIN, and whether you’re getting enough or not!

All About Protein Powders

By Ryan Andrews, MS, MA, RD, RYT, CSCS

Protein powders can be helpful if you aren’t getting enough protein from whole food, or if you want the convenience and portability of a protein source that won’t spoil easily.

How are protein powders made? What’s the difference between types? Read on to find out.

What are protein powders?

Protein powders are dietary supplements that contain a high percentage of protein.

This protein is derived from a variety of different food sources, including:

Rice

Egg

Milk

Pea

Hemp

Soy

Cranberry

Artichoke

Along with protein, many manufacturers fortify their products with vitamins, minerals, greens (dehydrated vegetable or other plant products), additional fats, grains, fibre, and/or thickeners. These latter types of products usually contain appreciable amounts of carbohydrates and fat; they’re often considered meal replacement powders (MRPs) instead of straight protein.

Most protein powders are a highly processed food supplement. They must be refined so they don’t taste like garbage and have a long, stable shelf life.

Processing methods

Although protein powders come directly from whole food sources, they’re not whole foods themselves.

They’re created by extracting the protein component of the food, through a variety of processing methods.

Different protein sources require different processing techniques. For instance, as you might imagine, getting rice protein from starch-dense rice takes some maneuvering.

Here are some typical processing methods.

Protein concentrates

Concentration is a high heat drying process and acid extraction to lessen the whole food source into a concentrated protein powder. It’s reasonably priced.

During the processing other impurities can be concentrated with the protein (e.g., lactose, fat, cholesterol).

Concentrates end up being about 60 – 70 percent protein by weight.

Protein isolates

With isolated protein, the idea is to separate out a majority of the protein from the original food. This is accomplished through an alcohol wash, water wash, or ionization technique.

Each method has a different cost. Water is the least expensive and ionization is the most expensive.

After the isolate is created it goes through a filtration process. At this point, virtually everything but the protein has been eliminated. Minimal carbohydrate, fat, fibre and phytochemicals are left.

Isolated protein is about 90 – 95 percent protein by weight.

Protein hydrolysates (hydrolyzed)

Hydrolyzed protein is created by adding water to protein polymers and breaking them into miniature groups of protein called peptides. The groups will range in size from 2 to 5 amino acids.

This is done to enhance absorption. Hydrolysis is essentially pre-digestion.

Hydrolyzed protein is expensive to produce.

Ion-exchange protein

Ions are atoms or molecules containing charge-bearing groups.

Ion exchanging separates protein molecules from other fractions in the food by taking advantage of electrical charges. This is the industry standard for milk protein processing.

Microfiltration, cross microfiltration, ultrafiltration

These are powerful filtration processes that remove contaminants from the concentrated protein component by passage through a membrane. They are similar to the reverse osmosis processes used in water purification.

Why would I want to use a protein powder?

Regardless of your individual goals, it’s important to get enough protein. Protein can help you manage your weight and body composition as well as enhance muscle growth, immune function and exercise recovery. (See All About Protein.)

Protein powders can be helpful if you aren’t getting enough protein from whole food, or if you want the convenience and portability of a protein source that won’t spoil easily.

After all, it’s a lot easier to stick a protein powder package in your gym bag than a chicken breast, and protein powder makes a better fruit smoothie than, say, a steak.

With data from numerous studies demonstrating the importance of protein for both body composition and health, dietary supplements providing protein are some of the most popular supplements available.

What you should know

Most protein powders have strengths and weaknesses.

Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.

Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.

Milk protein (includes whey, casein, calcium caseinate, and milk protein blends) – May enhance immunity, high in BCAAs, contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.

Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based.

Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based.

Soy protein – May have benefits for cardiovascular disease, contains some anti-nutrients, may be derived from genetically modified soy. 100% plant-based.

Cranberry protein – Can maintain antioxidants through processing. Derived from recovered cranberry seeds. Contains omega-3 fats. 100% plant-based.

Artichoke protein – Source of inulin (a prebiotic). Rich in BCAAs. 100% plant based.

Protein quality

Proteins can be classified by their quality. Protein quality is determined by the following methods.

Protein efficiency ratio (PER) is based on the weight gain of a test subject (rats) divided by the intake of a particular food protein during the test period. Previous data was influenced by methionine content. This method determines protein needed for growth and not maintenance.

Net protein utilization (NPU) is the ratio of amino acids converted to proteins to the ratio of amino acids supplied. Another way to think of it is the amount of protein that a food makes available to your body based on digestibility and the amino acid composition. This test is influenced by the essential amino acids in the body and limiting amino acids in the food.

Biological value (BV) is a measure of the proportion of absorbed protein from a food that becomes incorporated into the proteins of the body. Think of it as how well the protein can be used for synthesizing new proteins. Nitrogen retention is monitored. BV does not take into account how the protein is digested and absorbed. It can be altered by recent dietary intake and food preparation.

Protein digestibility corrected amino acid score (PDCAAS) is a method based on the amino acid requirements of young children. It takes into consideration digestibility of the protein. This is a recently developed measure and preferred for determining the quality of protein.

Summary and recommendations

Consider what you hope to accomplish when using a protein powder before making your selection.

Establish digestibility before choosing a protein source. (You may have to experiment.)

The method in which the protein powder is used will also influence your selection (e.g., shakes, puddings, bars, pancakes, etc).

You get what you pay for. By choosing a “cheap” protein powder, you’re likely to get higher amounts of lactose, fat, fillers, and so on not removed during the isolation process.

If you regularly use protein powders, rotating sources every 2-4 weeks may be a helpful guard against building intolerances.

Most protein powders appear to have similar exercise recovery properties. The amino acid content is comparable between sources as well.

Extra credit

A bag of sugar is empty calories because it’s been stripped of everything but carbohydrates. What does this make a bag of protein powder?

Bonus Tip: Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it. So my tip is to make sure you’re eating something with protein in it at every meal!

I hope this list helps you make informed choices to help you reach and crush your goals.

➡️ K & C’s Advocare Sports Nutrition Store

REFERENCES:

https://www.precisionnutrition.com/all-about-protein

https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs

powder

https://www.advocare.com/120922584/store/product/P2661-bodylean25

💪🏽5 Signs your not getting enough protein🥤

Wed, 24 Mar 2021 21:30:02 GMT

��High Intensity Training Athletes Need at Least 15 grams Protein with EVERY MEAL!

Hey! It’s Coach Kev, Co-owner HIT Fitness Warehouse and I’ve got some juicy info for you in this blog article about PROTEIN, and whether you’re getting enough or not!

OK … so let’s get down to it ... Protein!

For starters, protein is also known as the “building block of life” so there’s a pretty good indication of how important it really is.

It helps you rebuild, recover, and heal from injuries and illnesses! It helps you KEEP your muscle … rather than burn it off if you’re losing weight, and it plays a big role in many of your body’s functions.

The part that confuses people is ‘how much protein you actually need.’

And that answer really depends on a few things … like ....

• How ACTIVE you are,

• Your GOALS ,

• And ... even your AGE !

When it comes to how many GRAMS you need every day ... that can be anywhere from .36 grams per pound (or 0.8 grams per kg) for untrained, healthy adults, all the way up to .6 to .9 grams per pound (1.4 to 2.0 grams per kilogram) for people who do high-intensity training (this includes pretty much everyone training at HIT FIT)

To keep it simple, the range is between 10% to 35% of your daily calories.

Very few healthy people actually have a protein deficiency … but whether they are getting ENOUGH protein for their goals is another matter.

Here are some signs you might need more protein!

*Now, it’s important to note that all of these issues can be related to other health conditions, so it’s a good idea to ask your doctor or a dietitian if you’re noticing them.

#1: You feel hungry even if you’re eating enough. Among many other things, protein helps keep you feeling full through the day. It’s considered the most satiating nutrient and can help keep your appetite at bay between meals. It really does make a difference!

#2: You notice your bruises aren’t healing as fast as normal , or you feel like your workout recovery is slower, with more soreness. This can be because the protein collagen, which is found in connective tissues, plays a role in helping your body heal and repair itself!

#3: You notice your skin, hair, or nails are lackluster , or maybe your hair isn’t growing as quickly or isn’t as thick as normally is. This is because your hair, skin, and nails are made up of proteins like elastin, collagen, and keratin.

#4: You feel tired and weak. Studies have found that not eating enough protein for even just a week can affect your muscles! Especially those responsible for your posture and general movement. Protein also helps your body maintain its muscle mass if you’re losing weight, which can be very important for your keeping up your strength.

#5: Your mood. Proteins play a big role in all the chemicals and enzymes in your body. That includes neurochemicals that can affect your brain and your mood, like dopamine and serotonin.

Those are just a few signs you may not be getting enough protein!

And now I’ve got a bonus tip for you to help optimize your protein intake...

I hope this list helps you make informed choices to help you reach and crush your goals.

If you are looking to get more protein into your daily meal plan then the easiest way to do it is through High-Quality Protein Powders like BODYLEAN25 by Advocare . The only brand we fully trust and are willing to put our reputation on the line is with Advocare Sports Nutrition . And…All you need to do is to checkout our online supplement and nutrition store here . . . ��

➡️ K & C’s Advocare Sports Nutrition Store

REFERENCES:

https://www.precisionnutrition.com/all-about-protein

https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs

powder

https://www.advocare.com/120922584/store/product/P2661-bodylean25

HEALTHY & DELICIOUS SHAMROCK SHAKE!

Wed, 17 Mar 2021 15:13:45 GMT

�� You’re in luck – check out this delicious healthy Shamrock Shake recipe,
in honor of St. Patrick’s Day!

What You Will Need:

● 1 cup creamy oat milk

● 1-2 handful of baby spinach

● ½ large frozen banana, sliced

● ¼ tsp pure peppermint extract

● Sprinkle of cacao nibs

● OPTIONAL: 1 scoop of ADVOCARE BODYLEAN 25 vanilla protein powder

● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp. honey

Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

5 Healthy Grocery Hacks That Save $$$

Wed, 10 Mar 2021 21:20:44 GMT

�� 5 Healthy Grocery Hacks that Save $$

Hey! It’s Coach Kev, Co-owner HIT Fitness Warehouse and I have 5 healthy hacks that have to do with one of your weekly chores. They will save you time, money, and can even help you reach your goals!

It’s all about GROCERY SHOPPING.

But before I get into it, let me introduce myself if you don’t already know me. I’m KEVIN KOHAN, Co-owner of HIT

Fitness Warehouse with my beautiful wife Carolina Kohan, and I help those of you looking to empower your lives through fitness by giving you all the tools necessary to do so. Our sole purpose here at HIT FIT is to give you the best out of your day. If you are willing, then you are always welcome.

OK … so I’m going to skip the obvious tips, like making a list, shopping the perimeter of the store, and eating before you go grocery shopping so you don’t buy a bunch of extra stuff because you’re hungry.

Hack #1 has to do with something you can do before you hit the store – or even finalize your list.

It’s to open up your cupboards and fridge and check to see what you have on-hand … and also toss anything in your fridge that’s questionable. You already know you’re not going to eat it, and it’s just taking up valuable space, so get rid of it now.

Knowing what you already have is a big part of knowing what you need. It helps you be more intentional in your choices at the store and in the long run, helps you avoid waste.

It also can help you plan your meals so you can actually USE what you already have!

If you do a quick inventory of your kitchen before you hit the grocery store, give me a LIKE!

Hack #2 … use a smaller cart if at all possible. Again, it’s all about that valuable space. This can help you avoid making impulse purchases because there’s less room in the cart.

Plus, this helps you keep track of what you’ve already bought. Do you see a colorful array of healthy foods, or is your cart packed with boxes and bags?

Hack #3 … Remember the food you tossed from your fridge? Did it include any veggies or other produce you didn’t get around to using before it went bad?

When you’re shopping for produce, you might actually think you’re going to use that giant container of kale … and you probably have great intentions for it … but will you REALLY use it?

This hack is to buy only what you really need, vs. what you aspire to need. So if you always have leftover produce, buy the smaller bag or buy fewer of whatever item it is.

Hack #4 … This one is about being an informed buyer. Don’t look at the end caps of the aisles. Just motor on by them. That’s where the most tempting sales items are located, like potato chips, snack foods, and processed foods.

You don’t need them! Plus, they probably aren’t in line with your fitness or wellness goals.

Also, continuing this hack, when you are shopping the aisles, keep in mind that you are being marketed to every minute you are in the store! The items they WANT you to buy are on the center shelves, at your eye-level.

You usually can find less expensive and often healthier options on the shelves above and below your eye-level.

And finally, Hack #5 . This one might be the most effective way ever to stick to your list!

It’s to pay for your groceries with CASH.

Not your debit card or a check. Plain, old-fashioned CASH.

Paying with cash automatically sets a limit on how much you can buy because you can only spend the amount you have on-hand.

This can help you set priorities for which items you choose. All those impulse buys and extras add up fast.

Plus, there’s something more palpable about actually forking over your hard-earned cash than simply swiping your debit card! It seems more real.

I hope these hacks help streamline your grocery trip and help you reach your goals!

Also, I have a quick reminder for you about our March Madness promo going on right now… Three weeks for $79! You give us just three weeks and we will show you results!

hitfitnesswarehouse.com

Until then, Live the Code!

When it comes to supplements it’s all about QUALITY. Which is exactly why we recommend Advocare Sports Nutrition over everything out there.

➡️Check out BODYLEAN25 performance protein powder to Help maximize your muscle-building workout potential supporting you with 25 grams of high-quality protein, it’s your go-to for building a body that’s tight, toned and trim.

➡️Check out our high-quality �� Advocare FIBER

BONUS: Take 10% off your first order at online AdvoCare Supplement and Nutrition Store here �� https://referral.advocare.com/x/tQP0cS

If you want more breakfast ideas I’ve got a resource for you, absolutely Free. It’s my latest recipe guide, Protein-Packed Breakfasts. It includes recipes and ideas for starting your day off right. You can get it by opting-in and downloading your free guide below ��

�� Protein-Packed Breakfast Guide here! ��

I really hope this helps you stay on-track with your healthy habits the next time you have a restless night of sleep!

Just remember that all of us at HIT FIT are here to support your success and help you reach your goals!

So ... ‘Live-the-Code’!

REFERENCE:

https://www.sleepfoundation.org/physical-health/sleep-and-overeating

https://www.medicalnewstoday.com/articles/322947

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

�� Protein-Packed Breakfast Guide here! ��

Surprising Way to Stop Carb Cravings

Wed, 03 Mar 2021 21:40:50 GMT

�� Surprising way to stop carb cravings ��

Hey! It’s Coach Kevin here and I am about to throw you some Expert tips and one of the TOP reasons you might be craving carb-rich, sweet, and salty foods!

I know a lot of us get these cravings from time to time, and there’s something surprising that can be leading to them...

But before I get into it, let me introduce myself if you don’t already know me. I’m KEVIN KOHAN, Co-owner of HIT Fitness Warehouse, and I help those of you looking to empower your lives through fitness by giving you the tools necessary to do so. Our sole purpose here at HIT FIT is to give you the best out of your day. If you are willing, then you are welcome.

Ok. So, now on to what can cause cravings for sweet and carb-rich foods, and what you can do about it.

First: the cause … it’s something that affects ALL of us at some point or another.

It’s not getting enough sleep!

When you don’t get enough sleep, your body’s hunger hormones get out of whack, making you feel hungry … AND ALSO making it so that the food that you DO eat doesn’t really satisfy you.

So basically, your hunger hormones have their foot on your appetite’s gas pedal, and your “I’m full” hormones are nowhere near the brake!

This sets you up for a cycle of cravings. And also feeling even MORE tired … and also bloated from eating all that food!

So … what can you do about it?

If you have a rocky night of sleep, make sure you start your day with a healthy, balanced breakfast that includes PROTEIN and FIBER-RICH FOODS.

Both fiber and protein can help fill you up – and stay feeling full for hours.

Here are some ideas:

Oatmeal and eggs … Greek yogurt with berries … Chia pudding with protein powder … or even a smoothie with fruit, a handful of baby spinach, some yogurt, and protein powder!

And also be sure to drink plenty of water. Being even a little dehydrated (1-2%!) can contribute to that overtired feeling.

When it comes to supplements it’s all about QUALITY. Which is exactly why we recommend Advocare Sports Nutrition over everything out there.

➡️Check out our high-quality �� Advocare FIBER

BONUS: Take 10% off your first order at online AdvoCare Supplement and Nutrition Store here �� https://referral.advocare.com/x/tQP0cS

I really hope this helps you stay on-track with your healthy habits the next time you have a restless night of sleep!

Just remember that all of us at HIT FIT are here to support your success and help you reach your goals!

So ... ‘Live-the-Code’!

REFERENCE:

https://www.sleepfoundation.org/physical-health/sleep-and-overeating

https://www.medicalnewstoday.com/articles/322947

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

==>> Join my free 5-day Stronger to the Core Challenge – you can sign up here: 5 Day Stronger to the Core Opt-in

What a Pain in the Neck!

Wed, 24 Feb 2021 23:15:38 GMT

*If you have not yet downloaded your Free ‘5 Day Stronger to the Core’ guide then opt-in here to receive this kick-ass guide that will Bulletproof your body and make it indestructible!

Now my next question is … Are you reading this on either your phone, tablet, or laptop?

Of course, you are!

It’s time to do a quick check … Is your head tilted down in order to see?

If you spend a lot of time in this position (and who doesn’t these days?!), you are actually at risk for developing something called “text neck” – if you don’t already have it.

Text neck happens when you spend a lot of time with your head forward, shoulders rounded, and your back hunched. Many of us are in this position upwards of 4 to 5 hours a day!

Here’s what happens when you spend a lot of time in that position ...

The muscles, tendons, and ligaments in the front of your neck/shoulders get compressed and tight – while the muscles, tendons, and ligaments in the back of your neck and shoulders get long and overstretched.

You can see how over time, this can potentially cause imbalance, pain, and real problems.

Especially since for every inch your head juts forward, it puts an extra 10 lbs of pressure on your neck!

So … what can you do about it?

1. Notice when you are in the “text neck” position.

Adjust your posture when you find yourself hunched over your phone or device, and bring your screen to eye level whenever possible.

2. Intentionally step away from your device for several minutes.

Put it down and walk away! This also can help with mindfulness and relaxation.

If you’re working all day on your devices, set an alarm to get out of your chair at least once an hour to move your body and stretch out a bit.

3. Do exercises to counteract text neck.

The goal is to do exercises that help restore balance to your muscles, restoring flexibility to tight muscles and strength to lengthened muscles.

That means core exercises like planks and glute bridges – and shying away from crunches, which can exacerbate text neck!

I hope this helps. A little mindfulness can go a really long way!

“I have a great new (and FREE!) resource for you if you want more info on strengthening your core!”

==>Join my free 5-day Stronger to the Core Challenge – you can sign up here: 5 Day Stronger to the Core Opt-in

Live the Code!

REFERENCES:

www.health.harvard.edu/pain/neck-pain-a-troubleshooting-guide-to-help-you-relieve-your-pain

www.healthline.com/health/fitness-exercise/text-neck-treatment#prevention-tips

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

BONUS: ‘How to Foam Roll Hip Flexors and Quads'

Try These Core Exercises For A Stronger Squat

Wed, 17 Feb 2021 19:27:19 GMT

Mini routine to balance out your core & build strength

It’s true ... an out-of-balance core can make it a LOT harder for you to reach your fitness and strength goals.

Here’s a great example, but this is just the tip of the iceberg.

Before I get into the 'how's & why's', picture this for a second:

Imagine your core is like a flexible piece of tubing made of dozens of intertwining muscles. One of its many jobs is to support your torso and protect your spine as it powers your arms and legs, keeping everything stable, balanced, and strong.

Now imagine you bend that tube and leave it for a few hours on a chair. Eventually, some parts of the tube get tighter and others get stretched out – resulting in weakness and imbalance.

Keep that scenario in mind! Because we’re going to talk about…

SQUATS.

Imagine putting a barbell on the upper back of the tube that’s been sitting all day.

Because it’s out of balance, with the muscles in the front tighter than the back, all those intertwining muscles can’t provide as much assistance and stabilization as they normally would.

That means the tube naturally folds forward during the squatting motion, putting a lot of extra pressure on the lower back part of the tube.

OUCH!

BUT … if all of the muscles were working together to hold the tube upright during the squat, it could have transferred more of the weight down to the legs, which would have not only been safer but also would have accommodated more weight on the barbell.

This same principle applies to almost every strength exercise!

Sooo … what can you do to make sure your “tube” is strong and stable, with all of its intertwined muscles in balance and working together properly?

Make time for specific core and mobility work!

Here’s a quick routine you can do to help balance your muscles if you sit a lot.

1. Grab a foam roller and roll out those tight hip flexors: get into a plank from your forearms, with the roll under one of your hips. Gently roll back and forth for about 30 seconds, paying special attention to spots that feel tight. Repeat on the other side. Also roll out your quads (the muscles in the front of your thighs).

2. Fire up your glutes with bridges: This move also works your core. Lying on your back with your knees bent and feet flat on the floor, push up through your heels and lift your hips up toward the ceiling, really squeezing through your glute muscles. Repeat for 15-20 reps.

NOTE: If your hip flexors are super tight it can affect how well your glutes do their job so it pays to really focus.

BONUS: ‘How-to Fire Up Your Glutes With Butt Bridges’

3. Work on rotational strength with a woodchopper: Hold a light to a medium dumbbell with both hands and stand with your feet shoulder-width apart. Twist slightly so that the dumbbell is by your right thigh, and abs braced, move the dumbbell at a 45º angle so that it rotates toward (and above) your left shoulder. Return to the starting position and repeat for 8-10 reps.

Repeat on the other side.

BONUS: ‘The Chopper’

4. Challenge your entire core with a forearm plank: Get into a push-up position but bend your arms so that your weight is on your forearms. Your elbows should be directly under your shoulders.

Keep your body in a straight line from your head to your heels, focus on driving your elbows down towards your waist, and keep your abs and glutes tight and strong. —> Make sure you breathe! Hold for 30 to 60 seconds.

BONUS: ‘How-to Do a Forearm Plank’

- - - - - - -

Those are some exercises to get you started. I hope they help make a difference in your strength and help you get the results you’re working for.

==> If you’d like some specific guidance to help you with your goals, let’s talk! Contact us to set up your own personal Functional Movement Screening and this will tell us exactly what YOU need to include in your Strength and Conditioning routine, aka we come up with your 'Strength & Fitness Roadmap', to help bulletproof your body and absolutely Crush Your Goals!

Email: contact@hitfitnesswarehouse.com

Phone: 754-444-8348

Live the Code!

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

REFERENCES:

https://blog.nasm.org/core-stabilization-and-strengthening

Core Strength and Pelvic Floor

Wed, 03 Feb 2021 22:28:09 GMT

Getting a Little Personal With Your Core . . .

When it comes to your core muscles, one group often gets overlooked … until it gets to be a problem!

That’s because when we think of our core, we usually only think of the muscles that wrap around our body’s midsection.

Join our free '5-day Stronger to the Core Challenge' – you can sign up here: 5 Day Stronger to the Core Opt-in

But did you know that your pelvic floor muscles are the FOUNDATION for your core?

They work very hard to support you – as well as all the organs that are inside your pelvic region.

Keeping those muscles strong and fit can make a big difference in your body’s overall stability, as well as your digestive and reproductive organs.

This doesn’t just apply to women, BTW – men also benefit from having strong pelvic floor muscles. Strong pelvic floor muscles help with urinary and bowel control as well as sexual function.

Many things can affect your pelvic floor muscles, including pregnancy, obesity, constipation, surgery and/or radiation, and just getting older.

Note : if you’re currently having problems with pelvic floor weakness it’s important to check with your doctor to find out the root cause, and to get their go-ahead to start working on correcting those issues.

That’s because if your pelvic floor is very weak, trying to strengthen those muscles can actually make the problem worse by overstressing them.

3 Exercises For Your Pelvic Floor

KEGELS – The trick with Kegels (for men AND women) is to isolate them without contracting your ab and glute muscles, according to the American Council on Exercise.

It helps to think about lifting up the muscles at the front and back inside of your pelvis as high as you can and hold for 8 to 10 seconds, and then relaxing. Repeat 2-3 times … and then do a few reps a little faster, holding for 1-2 seconds each.

Make sure you breathe and really focus on targeting just your pelvic floor muscles!

BRIDGE – Lie on your back with your hands at your sides, palms facing up toward the ceiling. Your knees should be bent and your feet flat on the floor.

Engage your ab and glute muscles and push your low back into the floor, then press your hips up toward the ceiling, until you’re in a straight line from your knees to your hips to your shoulders.

Keeping your core and glutes engaged, hold for 2 to 3 seconds before lowering, and repeat for a total of 8-10 reps. (Make sure you breathe!)

BIRD DOG – Kneel with your knees hip-width apart and your hands flat on the ground under your shoulders.

Engage your core and keep your spine neutral as you reach your right arm straight in front of you while extending your opposite (left) leg behind you.

Think “long” and not “high” when lifting your arm and leg, with your hips and chest still facing the floor. If you find your back starts to sag or your hips rotate, only lift your arm and leg as high as you can while keeping good form.

Hold for 2-3 seconds then return to the starting position and repeat on the opposite side, keeping the movements smooth and fluid.

Repeat for a total of 5 repetitions on each side.

“I have a great free resource for you if you want more info on strengthening your core! Join our free 5-day Stronger to the Core Challenge –

==> Sign up here: 5 Day Stronger to the Core Opt-in

***Non-member complete this challenge and there will be a small prize at the end for you!��

Committed to Your Success,

{{company_owner}}

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REFERENCES:

https://www.acefitness.org/education-and-resources/professional/certified/april-2018/6966/change-lives-by-adding-pelvic-floor-training-to-your-clients-workouts/

https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises#next-steps

https://www.medicalnewstoday.com/articles/322720

Let us know what you think follow us on:

Instagram: http://instagram.com/hitfitnesswarehouse

Facebook: https://www.facebook.com/hitfitnesswarehouse

Five Key Elements To A Healthy Lifestyle

Wed, 27 Jan 2021 21:42:12 GMT

According to the most recent data from the Centers for Disease Control and Prevention, more than one-third, or over 78 million adults in the U.S. are obese. That staggering number accounts for the majority of people in our country. Obesity is a disease that can no longer be ignored. It is associated with many leading causes of death, such as heart disease, cardiovascular disease, strokes, and cancer forms. The good news is obesity can be avoided with a healthy lifestyle.

Are you making healthy choices? Here are five key elements to living a healthy lifestyle:

1) A Balanced Diet

2) Regular Physical Activity

Any amount of physical activity is better than none, but the recommended about is 150 minutes per week (or two hours and 30 minutes) in at least 10-minute intervals. A pedometer is a great way to help monitor your physical activity levels and stay on target.

3) Maintaining a Regular Sleep Pattern

4) Stress Management

Stress will get in the way of your health and life goals. It can lead to emotional eating, poor sleep, and the adoption of more sedentary behaviors. In order to achieve a healthier lifestyle, you must be able to manage stress levels. Creating your stress-management strategy is a great place to start.

5) Supplementation

Advocare Scientific and Medical Advisory Board Members are compensated for their role on the Scientific and Medical Advisory Board.

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Always Stressing and Trying to Get Back In Shape?

Wed, 20 Jan 2021 22:00:08 GMT

Here are the two biggest health  and fitness problems most guys face.

Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.

++++

Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibilities, and decreased time and energy.

We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

So in this article you’re about to learn solutions for the two biggest fitness-related problems that hold men back from getting and staying in shape.

What you can do to be successful:

Embrace exercise minimalism.

Identify the biggest gap in your nutrition and ….

WORK towards fixing it (while ignoring everything else).

��Embrace Exercise Minimalism With HIT FIT ON-Demand

So how do you embrace exercise minimalism on your own?

By taking advantage of the Free HIT FIT ON-Demand ‘Power AMRAP’ & ‘Speed-Circuit’ below! ��

This is a great plan especially if you’re in the mood to be challenged and want to try something new and different in the presence of your own domain.. It’s a simple, strategic, fun and efficient way for busy guys to get their weekly exercise in without stressing out about missing the gym.

And the whole thing takes less than 45 minutes per workout.

➡️Just click the link and follow along.

DAY 1

�� ANIMAL FLOW ACTIVE RECOVERY OR WARM-UP

DAY 2

�� METABOLIC WORKOUT #1 : Strength Chipper

EVERY MORNING IN A ‘FASTED STATE’

Pedal 3 miles on an Airdyne or Power Walk for 20-30 minutes and cover MAXIMUM amount of distance. Look rediculous With that arm drive, Maintain steady breathing through your nose, get that heart pumping and have fun with most importantly. Just wait till you see and feel the type of work out this will give you.

To make continual progress, it’s important to do one thing to make each workout more challenging EVERY TIME YOU DO IT.

Start to implement Minimalist fitness into your schedule when needed and watch your progress skyrocket.

��Identify the biggest gap in your nutrition and work on fixing it.

Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:

Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.

Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time

=>> So how do you know what thing to pick? Easy.

Just ask yourself this question:

“What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do. Here’s a short list of what some of our clients have focused on:

Goal: Drink less beer.

Action: Instead of drinking two beers every night, have one beer.

Goal: Eat less junk food / fast food.

Action: Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best.

��Also check out our convenient HIT FIT ON-Demand Virtual workout program

Let us know what you think follow us on:

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STRONGMAN TRAINING FOR FAT LOSS & FUN 🤩

Wed, 13 Jan 2021 22:23:26 GMT

Aerobic training, on the other hand, tends to burn carbohydrates first and can increase cortisol production in a way that leads to muscle degradation.

The reason anaerobic interval training works so much better is that it requires the body to adapt metabolically—your body is forced to burn fat to sustain the level of intensity being asked of it. It also elevates energy use for more than 24 hours post-workout, which has a dramatic effect on belly fat loss. ( which I mentioned in last weeks blog article “Don’t Waste Your Time Doing This ... CARDIO!”

Strongmen (and women) burn more fat even up to 24-hours and longer after they finish their workouts! Anaerobic training, such as strongman training, increase excess post-exercise oxygen consumption (EPOC) which means you keep burning fat after you finish your workout. A 2006 review showed and proved these protocols.

Another element of strongman training that promotes fat loss is the use of odd-shaped and unevenly balanced objects. Using Sleds, Ropes, Medicine Balls, Sand Bags, and all other sorts of different and odd-shaped implements in strongman training not only keeps training interesting, but it also creates barriers to vastly improved efficiency. While efficiencies are great for performance, a more efficient athlete may not be working quite so hard. Efficiencies are developed when an athlete’s brain figures out which muscles to activate and which to relax to permit the best coordination of effort. If the balance point of the odd object is always changing, this process becomes much more difficult and the athlete will have to fire nearly every muscle just to stabilize the loads. The more muscles involved, the more energy expended, and thus, better weight loss results.

Behind The Scenes:

I use strongman training with many of my clients at least once a week and I hope it is something that they look forward to because of the challenge and diversity of the movements. Not only does it increase lean muscle mass, but also transferable strength and it can help correct structural imbalances. Besides all the scientific evidence of why it’s great, I believe strongman training also improves mental toughness and promotes teamwork. It can be easily suited to all levels, and can be done almost anywhere with any object.

It is fun to get creative with exercises and workouts. so I want to provide you with a few options that you can use either in the gym, or better yet, in your own backyard. Look for exercises that call for you to move or hold onto a heavy load for a period of time of 30-120 seconds. Some of my favorites are:

Medicine ball or sandbag ground-to-shoulder

Sled Work – low bar push, reverse drag, seated hand-over-hand pull, plank pull, etc.

Rope whips

Single-arm dumbbell press

Farmer carry, suitcase carry, waiter carry

Lunges w/ sandbag or other object

Moving piles of weight or other objects like bricks across the gym or yard

Bailing hay

Wheelbarrow push, truck push/pull

Yoke walk or partner carry

➡️Choose 3-5 exercises to work with at a time trying to vary the movements as much as possible from different categories like push, pull, carry, lift from ground, lower to ground, explosive, constant, etc. Give yourself a very small rest between exercises (15-30 seconds) which should basically just be viewed as transition time. Once you start the movement, push as hard or fast as you can until you complete it. The workout can take anywhere from 15-30+ minutes where you are moving constantly but the intensity is varied based on the movement or task.

➡️Sample Strongman Workout in Gym

Four sets:

Rope Whips x 60 reps (as quickly as possible)

Rest 15 seconds

Low Bar Sled Push x 25 yards (as heavy as possible)

Rest 15 seconds

Medicine Ball Ground-to-Shoulder x 10 reps (as heavy as possible)

Rest 15 seconds

Farmer Carry x 50 yards (as heavy as possible)

➡️Sample Strongman Workout at Home

Five sets:

Mulch Bag Toss (onto wheelbarrow) x 5 bags

Rest 20-30 seconds

Wheelbarrow Sprint (to back yard) x 60 yards

Rest 20-30 seconds

Zercher Squats x 5 reps per bag (25 reps per round)

Rest 20-30 seconds

Give them a shot and let me know how they go!

Let us know what you think follow us on:

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28-DAY RESOLUTION RESET BUDDY CHALLENGE

Don't Waste Your Time Doing This

Wed, 06 Jan 2021 20:58:38 GMT

Cardio. We said it. Stop doing endless amounts of cardio.

Here us out, cardio is a great TOOL for fat loss but it is not the basis of it. Contrary to popular belief, you maybe missing out on some serious fat loss GAINZ. Below is a list of 4 of the MOST popular myths regarding cardio and fitness. And why you need our New 28-Day Resolution Reset Buddy Challenge to kickstart your 2021!

Myth #1 – For Weight-Loss, Focus on Cardio OVER Strength Training

Doing endless hours of cardio is boring to say the least! It also might be causing you to burn fewer calories overall. Strength training builds lean muscle which increases your metabolism and decreases fat storage. The more muscle you build the more calories you burn on a daily basis…Even on days you don’t workout! A resent study by the American Council on Exercise showed that Kettle Bell exercise burned up to 20 calories a minute which is the equivalent of running at a 6-minute mile pace! Maximize weight loss and boost your metabolism by incorporating resistance training up to 5 times per week.

Myth #2 – Stay in the “Fat Burning Zone” If You’re Trying to Lose Weight

Heart Rate monitoring is the BIGGEST craze in the fitness industry but is also might be the biggest myth. Although it’s true that your body does burn more fat for fuel at lower intensities (HR below 65% Max). However, that’s not what you need to be focusing on to lose fat What counts the most is the overall calorie expenditure not the fuel source. The higher intensity your workout is the more calories you burn. Period! Mix in HIT workouts, cross training, and interval training with weights to provide maximum calorie burning, muscle toning power!

Myth #3 – Cardio on an Empty Stomach Burns More Fat

You can’t drive your car without gas so why would you expect something different from your body. Carbs and Fat fuel the large muscles needed to power your training sessions and keep the intensity up. Not eating before training can lead to dehydration, fatigue, and loss of hard gained muscle. Skip the pre-gym fast and show up ready to rock! Try eating something light and easy to digest like a small piece of fruit or some yogurt with granola.

Myth #4 – If You Do Enough Cardio You Can Eat What You Want and Still Lose Weight!

You wish! Not only do we (and the machines we use) grossly over estimate the about of calories we burn, but we also underestimate the number of calories we consume. Exercise alone just isn’t effective enough to burn fat. Another resent study showed that obese people who didn’t modify their diets only burned ab out 5lbs of fat over an 8-month period only doing cardio and weights. That’s a whole lot of work for a minimal result. So, the big take a way here is that THE best way to burn fat, keep it off, boost your metabolism, and build great looking lean muscle is the combine resistance training with cardio using intervals, HIT, and cross training several times a week. What Are You Waiting For? If you want to get in the best shape of your life, now’s the time to take action! I know you’re saying: “Is this program for me? Can I hack it?” YES! This program is for anyone who is willing to have fun and commit to finishing what they started We have been able to help our clients achieve amazing physical transformations with consistent

REAL RESULTS. Every Transformation Includes:

- Small Group Specialized Training Session exclusive to participants ONLY

- 4 Weeks Of Unlimited Group Training

- Customized Caloric Needs Menu for you and your body type and makeup.

- Body Composition Tracking to help track inches, weight, BF% dropped & before and

after pics so you can see the incredible transformation.

- Metabolic Makeover Nutrition Seminar

- Accountability Checks

- A Team of Expert Coaches

- Did we mention SICK PRIZES?!

JOIN

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CHALLENGE: BRING A BUDDY TO WORKOUT!

Wed, 30 Dec 2020 22:34:38 GMT

Did you know that if you have a regular training/workout partner, you’re not only more likely to be more consistent with your workouts, but you’ll be more likely to eat healthier as well?

Surrounding yourself with people who have similar goals as you do, will make a world of difference.

That’s why, this week and next (12/28/20-1/10/21), your challenge is to INVITE A FRIEND to workout with you here at HIT FITNESS WAREHOUSE!

We’re actually opening up a Specific # of spots this week for people who aren’t already members! As well as spots for our . . .

➢ 28 Day Resolution Reset BUDDY Challenge

Researchers in England have found that people who exercise with their friends actually exercise MORE often. Interestingly enough, the reasons weren’t even about accountability…. but more about having emotional support and encouragement.

That’s exactly why this week, we’re opening up our classes so YOU can bring in your friends and family for an amazing workout, and we’ll pick up the tab After all, we’re all in this TOGETHER!!

Here’s how it’ll work:

=>=> You can invite up to 2 friends or family members in to workout with you this week to any of the classes on schedule. But be sure to let us know in advance by sending us their contact information, name, phone number, and email address. And we will handle the rest!

*When you come to HIT next there will be a little ‘Thank You’ Gift waiting for you at the front desk.

=>=>=>. You can invite as many friends and family you want to our . . .

➢ 28 Day Resolution Reset BUDDY Challenge

as you want! You get yours FREE, plus depending on the # of referrals you invite, your future months possibly as well. Just be sure to have them SUBMIT their registrations right away.

*Limited spots available.

➢ 28 Day Resolution Reset BUDDY Challenge

So…. are you up for this!?!?!? Let’s make this week an INCREDIBLE week by spreading the gift of fitness with people you care about.

ARE YOU IN?!?!

Let us know in the comments below! �� 

Let us know what you think follow us on:

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Hit Fitness Holiday Gift Guide

Wed, 16 Dec 2020 21:56:58 GMT

FREE E-Book " Healthy Holiday HIT FIT Gifts Guide " Below!

You are in for a TREAT today!

If you’re still trying to decide what gifts to get your friends and loved ones this holiday season...

I’ve got you covered! My brand-new 2020 edition of the Healthy Holiday Gift Guide is waiting for you.

And it’s my gift to you for being part of our incredible community.

This year’s guide is packed with some of my personal favorite healthy gift ideas – unique, thoughtful, and practical items that will show how much you care!

My favorite exercise gear

Unique stocking stuffers

Inspiring book ideas

Exciting new tech gadgets

Mindfulness gift ideas

& Recovery tools!

→ Click here to download the Healthy Holiday HIT FIT Gifts Guide now !

Feel free to forward this to your friends, family, or coworkers if you think they might enjoy it, too.

You’ll probably find some good stuff for YOURSELF in here, too! ;-)

I truly appreciate you as a member of our HIT FITNESS WAREHOUSE community! I hope you love the guide.

Download your copy of this ebook right now: Here’s the link to download your guide ←

Make it an amazing day,

Kevin & Carolina Kohan

Let us know what you think follow us on:

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My Favorite Way to Stick With My Fitness Plan During the Busiest Season

Wed, 09 Dec 2020 22:36:34 GMT

We’ll just come right out and ask: Have you been thinking about the holidays? We have, too. This year has been undeniably difficult for so many people around the world. The lack of connection, communication, and increased financial and physical stress has taken a toll on us all. In order to get us all through the last few weeks of this year… we’re throwing at you our favorite way to stick to your fitness plan during the busiest season of the year.

This plan takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) which makes it very effective when you want a good movement session but have limited time.

To sneak in quick, effective workouts this holiday season, check out ….

--> THE 12 DAYS OF HIT FITMAS CHALLENGE

**Even if you miss the first couple of days movement challenges, No Sweat … just take action and START NOW. Even if it is on day 3. Be kind to yourself and start moving intentionally during this season.

PLUS, you’re going to have a chance to … WIN A TRIP TO VEGAS, and other prizes!

So if you can’t make it to the gym or you’re going to gather, eat, and celebrate, … if you can just discipline yourself to use this one tool, … Just know that you’re doing great! Here’s to a weird holiday season, and some small acts of kindness for your own self.

--> THE 12 DAYS OF HIT FITMAS CHALLENGE

Your Friends and Coaches,

- Coach Kevin, Carolina and Team HFW

Let us know what you think follow us on:

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The 12 DAYS OF FITMAS CHALLENGE

Wed, 02 Dec 2020 19:21:27 GMT

Are you ready for OUR GIFT to YOU this holiday season?

It’s the gift of a HIT FITMAS!

We at Team HFW have put together a quick & effective workout challenge to keep you active and moving over the next couple of weeks, even if you’re heading out of town.

It requires absolutely NO equipment (except a step or other platform), and you can do it pretty much anywhere. Plus, each workout will take less than 20 minutes.

EVEN BETTER … it’s the gift that keeps on giving. You will feel SO GOOD about completing this challenge as we enter the New Year!

You’ll have more energy, sleep better, move better, AND you won’t have to make up for any lost ground in your fitness routine.

Here’s how it works: Every day, starting with Day 1, complete 1 workout.

After you warm up with some light movement/stretching, you’ll “ladder” the 2 exercises for that day, going back and forth between them, adding reps each round.

Here’s what it looks like: Do 1 repetition of the 1st exercise, then 1 repetition of the 2nd exercise, then 2 reps of the 1st exercise and 2 reps of 2nd, and repeat until you get through 12 reps of each.

Keep moving as much as possible, but listen to your body and take breaks between rounds as needed.

When you’re done, cool down to return your heart rate to normal gradually.

Sound good!? AWESOME!!

PRIZES & INCENTIVES

· The TOP 5 Challengers who post and follow requirements will receive a prize.

· PLUS Anyone who Refers a friend or family member to join HIT Fitness during the month of December will receive a prize!

✅RULES & REQUIREMENTS

Post a selfie pic or video during or after your workout.

You must TAG or Mention the @hitfitnesswarehouse Business Page on Instagram and or Facebook. 1pt for each and will receive 2pts if both are Tagged . Receive 1 additional point by TAGGING our HIT Fit Community FB Group Page => https://www.facebook.com/groups/HIT.FIT.WAR.ROOM/ or ... HASHTAG #12DaysofHITFITmas in your posts to receive 1pt extra as well.

START: 12/7/20

END: 12/18/20

ARE YOU IN?! Let us know in the comments!

#12DaysofHITFITmas #HitFitFam

Your Friends and Coaches,

TEAM HFW

Let us know what you think follow us on:

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Easy One Dish Recipe Guide: Download Your Free E-Book

Wed, 25 Nov 2020 21:56:29 GMT

Ever feel like you’re on the “what’s for dinner” merry-go-round? 

You know what I’m talking about, right? …

When you’re ALWAYS struggling to find healthy meal ideas for you and your family (that they will eat!) ... and then finding the time to actually COOK them ...

Not to mention all of the clean-up after you’re done eating. #theworst

If figuring out what to make for dinner is a constant struggle, then I have got you COVERED!  It’s my latest ebook: Easy One-Dish Recipes! 

Click The Link-->  Opt-in to Receive Easy One-Dish Recipe Guide

It contains a dozen of my favorite ONE-DISH recipes that:

Taste DELICIOUS

Take minimal prep work 

Are all made in a single dish! 

Make a complete balanced meal

Are easy to clean up

We handpicked these recipes to fit almost every type of diet, including vegan, gluten-free and dairy-free … all you have to do is choose the ingredients based on your tastes and preferences!

You’ll find comfort food meals and lighter recipes too (including an exotic quinoa salad that makes a terrific make-ahead lunch).

Fajita bowls and sheet pan recipes

Veggie lasagna and “cheeseburger” in a skillet 

Stews and curries

Hash and veggie scrambles

Yum!

PLUS … We’ve also thrown in practical tips for keeping your weeknight meals easy and stress-free, with suggestions for planning and prepping ahead of time. 

I know firsthand how stressful and time-consuming planning, cooking, and cleaning up after meals can be! 

These recipes will help to make your life easier, so you can focus on the things you truly care about.

Our goal is to make living a healthy and fit lifestyle SIMPLE. I hope you love the recipes!! 

Enjoy,

Coach Kevin Kohan

C0-owner HIT Fitness Warehouse

PS: Feel free to share your download link with a friend or coworker who you think might enjoy the CLICK THE LINK:  Opt-in to Receive Easy One-Dish Recipe Guide

PPS:  Be sure to be on the lookout for our Black Friday and Cyber Monday Specials ALL next week!  We have some surprises for YOU!

Let us know what you think follow us on:

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FINISH 2020 HIT FIT STRONG!

Wed, 18 Nov 2020 22:48:00 GMT

I’ve got a serious question for you today …

… there have been literally thousands of memes on social media this year, joking about how crazy 2020 has been

and guessing what terrible thing is going to happen next.

You’ve probably seen them. What I want know to is:

How do YOU want to finish out this year?

Do you want to be passive, braced for the next thing that might happen?

Or do you want to take back as much control as you can, and make progress toward whatever you want in your

life?

It’s up to you!

As you might guess, I’m definitely NOT going to write off 2020 just yet!

We have less than TWO MONTHS left of the year. What do you want to accomplish?

What do you want to look back on when we wrap up 2020 and feel proud of?

YOU STILL HAVE TIME.

You can accomplish incredible things between now and the end of the year.

Just think about the possibilities!

Whether it’s being able to run a mile… Hitting six strength training or HIIT workouts per week until the end of the year

(This is my goal)…. Cleaning up your diet so you get your energy back finally… Or whatever is the priority for you

You just need to make a decision on how you want to finish the year.

➡️➡️In addition to this I am throwing down one goal for each and everyone of you hit fit warriors… And this

is to spread the word about the importance of overall HEALTH & FITNESS by inviting and bringing with you a

friend or family member to experience one of our HIT FIT classes and the awesome community this is!

This is a tough year for each and everyone of us and you can change someone’s life just like you did your own by

spreading the love!

➡️➡️➡️***Plus … just for fun, one random person who emails me back will be getting a special bonus just

for being ALL-IN for 2020!

And just remember that every single decision you make is shaping your future.

“Imperfect action is better than perfect inaction.” – Harry S. Truman

Are you with me on finishing out this year strong and with NO excuses!?

Because if any group of people can do it, we Coaches at HIT Fitness have faith that you bad-ass HIT FIT Warriors

will be the ones to get it done!

#HITFITStrong

Let me know ...

Hit “reply” on this email and let me know if you are ALL-IN on finishing this year STRONG and with

intention!

➡️➡️➡️***Plus … just for fun, one random person who emails me back will be getting a special bonus just

for being ALL-IN for 2020!

Let’s Finish HIT FIT Strong,

Your Coaches and Friends, Kevin & CAROLINA Kohan

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Movement Is Medicine

Thu, 12 Nov 2020 17:31:43 GMT

Working out (and, specifically, building a bigger aerobic engine) is the answer to many of the most challenging questions I get asked by executives, entrepreneurs, athletes, traders, and high-level business professionals today:

Q: How do I increase my energy?

A: Workout.

Q: How do I get more confidence?

A: Workout.

Q: How do I strengthen my immune system?

A: Workout.

Q: How do I minimize downtime?

A: Workout.

Q: How do I get a deeper, more restful nights sleep?

A: Workout.

Q: How do I increase my attention to detail and stay focused for longer periods of time?

A: Workout.

Q: How do I get a better body and elevate my mood?

A: Workout.

The solution to so many modern challenges is a simple one. Perhaps this is why so many of us ignore it.

Did you know that scientific studies have shown that by investing just one hour of exercise into your day, you can add four additional hours of productivity to your day.

Aerobic exercise produces many metabolic and cardiovascular benefits, including:

· An increase in oxidative capacity of skeletal muscle and improved mitochondria

· An increase in skeletal muscle myoglobin concentration

· A greater ability to use fatty acids for energy ( like Ketogenic diet)

· Protection from diseases

· Decrease in resting heart rate

· An increase in maximum Cardio output

· An increase in VO to Max (which is one of the only things that has been scientifically proven to correlate with an increased lifespan in humans)

However there are two mistakes that most of us meet when it comes to our aerobic conditioning:

1. Exercising at the wrong intensity (either too high or too low)

2. Exercising for the wrong duration (either not long enough to trigger physiological benefits, or so long with the workouts exceed the body‘s ability to recover)

When either one of these two are compromised, it actually increases our risk of developing cognitive impairments and diseases such as Alzheimer’s and Parkinson’s.

How do we fix this?

First off, find a fitness professional that specialize in something more than just a ‘Over-the weekend’ CrossFit certification.

Morning workouts or a corner stone habit, meaning that they have a domino effect on other positive decisions you might make throughout the day. We value those things we invest in and commit to. So by expanding your energy early in the day, and investing in your health, you are more likely to continue to make additional healthy decisions throughout the day. Not only is this a simple approach, but it is less physically taxing than many other forms of exercise. In fact for the most part, you never want to push past a level seven on a difficulty scale from 1 to 10.

You multiply your max heart rate by .85 to get your upper threshold. This would be

180 x .85= 153bpm

So for this same 40-year-old man The training zone should be in between 126 bpm and 153 bpm. Aiming to Complete 20 to 30 minutes at this intensity 3 to 5 days per week.

And it’s that simple. For any additional information regarding this feel free to reach out to me at kevin@HIT FITNESS WAREHOUSE.com.

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Always Stressing and Trying to Get Back In Shape?

Wed, 04 Nov 2020 22:24:19 GMT

Here are the two biggest health  and fitness problems most guys face.

Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.

++++

We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

So in this article you’re about to learn solutions for the two biggest fitness-related problems that hold men back from getting and staying in shape.

What you can do to be successful:

Embrace exercise minimalism.

Identify the biggest gap in your nutrition and ….

WORK towards fixing it (while ignoring everything else).

��Embrace Exercise Minimalism With HIT FIT ON-Demand

So how do you embrace exercise minimalism on your own?

By taking advantage of the Free HIT FIT ON-Demand ‘Power AMRAP’ & ‘Speed-Circuit’ below! ��

And the whole thing takes less than 45 minutes per workout.

➡️Just click the link and follow along.

DAY 1

�� ANIMAL FLOW ACTIVE RECOVERY OR WARM-UP

DAY 2

�� METABOLIC WORKOUT #1 : Strength Chipper

EVERY MORNING IN A ‘FASTED STATE’

To make continual progress, it’s important to do one thing to make each workout more challenging EVERY TIME YOU DO IT.

Start to implement Minimalist fitness into your schedule when needed and watch your progress skyrocket.

��Identify the biggest gap in your nutrition and work on fixing it.

Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:

Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.

Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time

=>> So how do you know what thing to pick? Easy.

Just ask yourself this question:

“What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do. Here’s a short list of what some of our clients have focused on:

Goal: Drink less beer.

Action: Instead of drinking two beers every night, have one beer.

Goal: Eat less junk food / fast food.

Action: Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best.

��So be sure to checkout POST LOCKDOWN PROJECT by messaging us. Just click link above ��

��Also check out our convenient HIT FIT ON-Demand Virtual workout program

Ladies your coming up next week! Stay tune next week for ‘Overstressed and overeating: How to solve the two biggest health and fitness problems most women face’

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FIVE FEMALE FITNESS MYTHS DEBUNKED BY SCIENCE

Wed, 28 Oct 2020 18:31:51 GMT

Here’s What You Need To Know…

1. Lifting weights won’t make women bulky, but it will make them strong, lean and healthy if you’re interested in that.

2. Save the pink dumbbells for a doorstop, ultra high rep training is a dead practice. Sticking to strategic rep ranges will build the body of your dreams.

3. Weight lifting is not inherently dangerous; being brutally weak is actually a more risky daily practice.

4. Cardio may help you lose weight, but that “weight” may be muscle mass, which can lead to the dreaded skinny fat appearance. Not exactly the long-term result you had in mind from your daily run.

5. Protein should be prioritized, and eating more with goals of building muscle won’t leave you fat and dumpy. It will help you stay satiated and recovering from training more effectively than ever.

The Female Fitness Industry

Step aside, guys! It’s time to share the squat rack. We are currently living in the new age of fitness. As men, you are no longer the only gender passionately pumping iron with goals of chiseling a strong physique that will turn a few heads while tossing around a few plates.

While men have traditionally dominated the global strength scene, the change is becoming blatantly clear; women are lifting, training and dominating the iron game more than every before. And no, it’s not just about toning up the muscles with pink dumbbells and yoga!

According to data from the National Health Interview Survey, the number of women who participate in strength training increased significantly from 1998 to 2004 (Kruger, Carlson and Kohl III 2006). Just think that was more than a decade ago, before the rise of CrossFit, The Glute Guy and our American obsession with the backside.

While it’s about damn time that more and more females are starting to prioritize strength, it’s a damn shame that droves of misinformation about women and strength training still exist.

Here is where I stand on dispelling the five most heinous mainstreamed fallacies that the fitness industry force feeds down the throats of vulnerable women looking to improve their bodies and health.

#1 Lifting Weights Will Make You Bulky

One of the biggest misconceptions surrounding females and strength training involves the notion that lifting weights will make them appear bulky.

Unless females take anabolic steroids or double their clean food intake, that simply won’t happen.

Hormones factor heavily in determining an individual’s size. According to Medline Plus, women naturally produce about only 5-7% as much testosterone as men.

That means men produce 14 to 20 times as much testosterone as women, so women won’t increase muscle mass at nearly the same rate unless they supplement with steroids or other performance enhancing drugs.

They can work at the same intensities as men and build lean, slender physiques like fitness models instead of massive bodybuilders. This is absolutely possible, but the bulk thing? Not so much.

Ladies aren’t going to throw on big slabs of muscle even if they exert the same level of effort as men. Whether this is good or bad is for you to decide, but being informed of facts, not opinions or anecdotal case studies of one, is necessary.

If women want to build muscle while losing weight, they should focus on maintaining a negative energy balance and burning off more calories than they consume. It doesn’t get much simpler than that. And guess what? That same tip can be used for men! Who would have thought?

To take it to the next level, females should work on reducing stress and getting a requisite amount of sleep per night. Again, this is not rocket science, but it has been shown that getting decreased number of hours of sleep reduces anabolic hormone levels and increases catabolic hormone concentrations (Cook, Kilduff and Jones; 2004).

While the very word “anabolic” may scare some women, it’s actually an important hormone for building lean muscle and burning fat. You’re either building muscle or losing muscle, and you definitely don’t want to decrease muscle mass because muscle burns more calories than fat.

So if females want to remain lean, they had better prioritize staying in an anabolic state.

That means ladies should aim for at least seven hours of sleep per night and consume plenty of high quality, unprocessed foods like lean meats, vegetables, fruits and nuts. And yes, it can be that simple.

Master the basics to move your goals forward.

#2 If You Want To Tone Muscle, Lift Light Weight For High Reps

Women need much more than five-pound pink dumbbells to build the bodies they desire.

If you don’t think women should lift heavy weights, take a trip to your local grocery store to find women of all types hauling massive grocery bags and lifting children over their shoulders.

First off, “heavy” is a relative term. What’s heavy for a 110-pound female will be different than what’s heavy for a 200-pound male.

A certain level of stress must be placed on the body’s muscles and joints in order to create adaptations to allow for lean muscle growth.

According to a recent research review by Brad Schoenfeld called The Mechanisms of Muscle Hypertrophy and their Applications to Resistance Training, “Intensity (i.e. load) has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth (Schoenfeld, 2010).”

Schoenfeld also indicated, “The use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy.” And we’re talking lean, toned muscles.

Since we’ve already established women won’t get big and bulky unless they take steroids or eat massive amounts of food, let’s discuss the rep ranges women should use.

The majority of women (and men, yeah you guys!) exercise mainly to improve their physiques, so they don’t necessarily need to perform one-, two-, or three-rep maxes like strength athletes.

Sticking between six and 12 reps should be sufficient for optimal lean muscle development, assuming you’re working at a maximal level of intensity.

Women should make sure to use compound exercises like squats, deadlifts, push-ups and pull-ups to stimulate their nervous systems to the highest degree.

#3 You’ll Get Hurt If You Lift Weights

You may actually increase your chances of getting hurt if you don’t lift weights. Like the Glute-Guy himself Bret Contreras says, “If you think lifting weights is dangerous, try being weak. Being weak is dangerous.”

A lot of females possess great flexibility, but lack stability. According to a 2012 report from the University of Colorado Hospital, anterior cruciate ligament (ACL) injuries are four to six times more likely to happen in women than men (Osborne, 2012).

ACL injuries are more likely to occur in sports that involve jumping and changing of direction, so improving core stability and developing greater strength in the posterior chain can assist in reducing the possibility of injury.

While it’s important to have some level of flexibility, women who focus solely on stretching-based routines like yoga are short-changing themselves.

Yoga is certainly a wonderful practice, and many women who are already flexible are naturally attracted to it because it’s something with which they’re going to have success. On the other hand, men tend to stick to weight lifting because they’re stronger and have more muscle mass than women. Perhaps many of them would benefit from doing more yoga.

Women can certainly get hurt lifting weights. Men can too.

Attempting to squat or deadlift under heavy load without proper form is a recipe for disaster.

That’s why; if you’re not confident with your form, seek out a qualified professional to learn proper exercise technique. You can then make sure you’re performing the proper progression for each exercise and you’re focusing on quality movement and form and build a foundation of strength to work towards for the long term.

Once you’ve gained confidence in your ability to complete a lift with perfect technique, you’ll be able to increase the weight without worry.

And who knows? Maybe you’ll start putting some men to shame with the amount of weight you have on the bar. No shame in showing up the boys every now and then!

As long as all of the movements are being performed correctly, adding in some form of resistance training is highly beneficial for females from an injury prevention standpoint. Start slow, master your movement, and you will progress faster than you would have ever dreamed.

#4 You Need To Focus On Cardio To Get Lean

Just about all of us have walked into a commercial gym to find dozens of exercisers on a treadmill or elliptical moving at a slow and steady pace for prolonged periods of time in an attempt to burn fat.

While there’s no question cardiovascular exercise can help you lose fat, you would be remiss to ignore strength training.

If you focus only on cardio, you’ll likely lose weight if you ensure your diet and recovery are also on point, but you’ll lose muscle if you don’t engage in resistance training.

Having more muscle speeds up your metabolism because it burns calories at a faster rate than fat. If you perform too much cardio, you can actually lose muscle. That is worth repeating, but I’ll save you the burden.

If improving body composition is your goal, it’s important to incorporate, if not prioritize weight training and other exercise methods that involve working at high intensities for shorter periods of time to place your body in an anabolic state.

Protein synthesis is elevated after bouts of strength training and can remain elevated for up to two full days following your workout (Campbell and Spano, 100).

For strictly aesthetic-based goals, ladies should implement at least two or three strength-training workouts and a couple of high-intensity interval routines each week.

Steady-state cardio is OK to use occasionally, but it shouldn’t be the main focus of any exercise regimen focusing on physical appearance.

Ultimately, women must have a negative energy balance to lose weight, so they must make sure diet and recovery are up to par first before focusing on exercise methods. You certainly can’t out-train a bad diet, no matter how hard you train. Sorry to burst your bubble!

#5 You’ll Get Fat If You Eat Too Much Protein

Exercise is important, but your diet will have a much greater impact on your physique and your health for that matter.

Making sure you have a good balance of all your macronutrients (protein, carbohydrate, fat) and micronutrients (vitamins, minerals) is essential.

Protein is often talked about among men looking to bulk up, but it’s equally as important for women seeking to burn fat. Protein supports muscle and tissue growth, so it’s essential for the development of lean muscle mass, which elevates metabolism.

Women who are active need more protein even if their goals are to lose weight and body fat.

The National Strength and Conditioning Association recommends you consume between one and one-half and two grams per kilogram of body weight per day to at least maintain lean muscle mass. (Campbell and Spano, 192).”

So even if you’re only a 50-kilogram (110-pound) female, you should still take in between 75 and 100 grams of protein each and every day.

Also, eating protein can help you eat fewer calories overall because protein has a high thermic effect of food. It requires more energy for the body to digest than the other macronutrients.

Think about it. Have you ever eaten a piece of steak before and felt stuffed? The portion you ate was probably only a couple hundred calories at most.

You’ve probably also eaten a large bag of potato chips and still felt hungry. That bag could have been more than 1,000 calories, but because chips are mostly carbohydrates, your body processed them really quickly.

Precision Nutrition, among the world leaders in nutrition coaching, recommends females have one palm-sized serving of protein with each meal. You should be able to fit about 20 to 30 grams of protein in your palm. If you have three meals, that’s a total of 60 to 90 grams.

So, ladies, start getting in more protein if you want to build your dream body. And skip the potato chips while you’re at it!

REFERENCES: 

Baechle, Thomas R., and Roger W. Earle. “Essentials of Strength Training and Conditioning.” Champaign, IL: Human Kinetics, 2008. Print.

Campbell, Bill I., and Marie A. Spano. “NSCA’s Guide to Sport and Exercise Nutrition.” Champaign, IL: Human Kinetics, 2011. Print.

Cook, Christian J., Liam P. Kilduff, and Marc R. Jones. “Recovering Effectively in High-Performance Sports.” High-Performance Training for Sports. N.p.: Human Kinetics, 2014. 325. Print.

Fry, Andrew C. “The Role of Resistance Training Intensity on Muscle Fibre Adaptations.” Sports Med 34.10 (2004): 663-78. Web. Female Fitness

Kruger, J., S. Carlson and H. Kohl, III. “Trends in Strength Training – United States, 1998-2004.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 21 July 2006. Web.

Osborne, Maria. “Why Do Females Injure Their Knees Four to Six Times More Than Men…And What Can You Do About It?” University of Colorado Health (2012): 1-6. University of Colorado-Denver. Female Fitness Web.

Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research 24 (2010): 2857-872. Web. Female Fitness

Yoga Journal. “New Study Finds More Than 20 Million Yogis in U.S. – Yoga Journal.” YogaJournal. N.p., 05 Dec. 2012. Web. Female Fitness

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GOOD CHOICES VS BAD; THE AFFECT CERTAIN FOODS HAVE ON OUR BODIES

Thu, 22 Oct 2020 15:35:20 GMT

With all the gimmicks out there and transformation challenges it’s easy to get confused and start scratching your head. So Be sure with every decision you make with what you put into your body your Always keeping in mind that this is going to be a lifestyle change. Not a wham bam, 21-day fix all miracle.

What I mean is a bite or two of bad foods won't destroy your results! Its a huge plate after plate that will destroy your results

Enjoy your dinner just be sure you realize what you put in your mouth could help you reach your goals or could put you further away!

I always recommend people ask themselves, Is this choice getting me closer to my goals or is it getting me further away? Look in the mirror... That's your competition!

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Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

Wed, 14 Oct 2020 22:33:38 GMT

24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

Download Ebook Now --> Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

Stress is sneaky. Especially right now, in the midst of the Coronavirus.

Sometimes you don’t even know that you’re feeling it until you turn your head and your neck hurts, Maybe you feel a constant pit in your stomach, or you notice your heart is beating faster than normal.

The truth is, some stress is normal … but chronic stress (like what can be happening right now with everything going on) can do a real number on your body.

It can wreak havoc on your hormones, making you gain weight (especially unhealthy belly fat).

 And it can also take a major toll on your health, paving the way for illness and disease.

Scientists are learning more all the time about how stress can impact your health.

It's never been a big secret that stress causes illness, but until recently, it was never clear HOW it played a role.

STRESS & INFLAMMATION

But now it seems pretty clear that "chronic psychological stress" causes inflammation. As you likely know, inflammation is associated with practically every disease process affecting our bodies!

 That's why we put together this guide!

I wanted to do the best I can to equip you with the tools you need to reduce your stress levels and improve your quality of health as we deal with this pandemic.

IT’S TIME TO TAKE BACK CONTROL

 The good news is, you can take back control by learning some easy techniques that will calm your body, ease your mind, and lift your spirit.

 This ebook “Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19” outlines 24 techniques and tips to help you feel less stressed.

We hope it helps you lower your stress levels and find more balance in your life

Stress Antidote --> Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

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BREATHING DRILLS 🗣Top 6 Breathing Drills To Reduce Stress & Optimize Performance

Wed, 07 Oct 2020 20:41:41 GMT

Your BREATH can either be a  WEAKNESS or a  WEAPON . Choose weapon...

The above quote from breathing and recovery expert PJ Nestor was too perfect not to share. Are you using your breathing as a WEAPON?

Here's how to start weaponizing your breath in as little as one minute a day:

"Top 6 Breathing Drills To Reduce Stress & Optimize Performance" (Tap for link)

It's crazy to think that one of the vital aspects of staying ALIVE may also be the factor holding back performance, reducing your ability to recover and leaving you chronically stressed and burned out.

But yes, the power of the breath is REAL. And it deserves respect.

Because taking the right type of breath at the right time has proven to be a game changer for many of my clients, athletes and coaches. 

While there are hundreds of different types of breaths, here are the 6 I use the most with the highest amount of success:

"Top 6 Breathing Drills To Reduce Stress & Optimize Performance" (Tap for link)

Think it's too simply to be effective? HELL NO it's not.

If you're going to breath (and have goals) better learn to breath well.

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PUTTING THE TRIGGER WORKOUT EXPERIMENT TO THE TEST

Wed, 30 Sep 2020 20:58:18 GMT

** Be sure to check out last weeks blog post on how to schedule these trigger workouts in your daily schedule…. THE HIT FIT TRIGGER WORKOUT EXPERIMENT

How to use stress to your advantage (finally)

The stress response that you’re producing when you exercise—and that you’re teaching your brain to associate with exercise in the future—is an important piece of the training process.

We can think of that stress response as being either distress or eustress.

Distress , as you’re no doubt aware, is thought of as negative stress. It can feel overwhelming. This can break you down.

Eustress is considered positive —it’s usually short lasting and in a “dose” that feels manageable. This can build your resilience.

And the Decision that your brain mates on whether it is positive or negative stress is determined by two variables: predictability and control.  

Predictability is essentially our brain’s answer to the question, “Do I know what’s happening, and do I have the resources to cope with it?”

Control is our perception of how much influence we can exert over a situation.

In a distress state, our sense of predictability and control is low, and the situation is seen as threatening .

Our brain is sufficiently uncertain of our ability to handle it. As a result, it ramps up a strong epinephrine (a.k.a. adrenaline) and cortisol-heavy response.

In a eustress state, we have a strong sense of predictability and control.

Our brain reads the scenario as challenging rather than threatening.

Our physiological response is also different. Rather than epinephrine, we produce predominantly more nor epinephrine, and less cortisol.

The response is more accurately matched to the “mere physiological demand” of the situation, rather than the “better safe than sorry” adrenaline response we feel in a threatening situation.

And, once the event has passed, we return more quickly back to baseline.

For an example of a eustress-based response, think of someone who spends their day tossing hay bales on a farm or carrying bricks on a construction site.

Their body will do what it needs to get the work done and no more. There’s no anxiety, no maxed out heart rate—just efficiency. And a huge work capacity.

Be sure to Give these workouts a shot, and they might help you:

•Move more frequently throughout your day for better overall health

•Make working out seem “easier” while improving your fitness

•Do lots of exercise—without needing an hour of uninterrupted time

•Take short work breaks that invigorate your mind

•Have fun trying out a new approach to exercise

So I decided to put Trigger Workouts to the test!

Outcome:

To review, I performed roughly 500+ repetitions per day of different exercises, spread over about 10 hours per day, 5 days per week, for 1 week.

Quality of movement was and always will be you’re number one most important variable in this experiment. So it did not require me to go super heavy with weight but instead allowed me to accumulate volume, Allowing me to avoid mechanical failure. Resistance was anywhere in between 50 and 75% of my one rep max of each of the movements. In each circuit I always performed a Primary Strength Movement, an Assistive exercise (must complement the primary exercise) , and a Corrective Exercise.  

Corrective movements I felt was key for me because I was now forced to do the exercises needed to build on any imbalances I have in my body ( these are very easy to skip during workouts). Corrective movements may include band pull a parts, slow tempo lower body movements like banded squats, and a ton of single arm or single leg exercises.. However I feel that most people would probably benefit the most from the primary strength movements like your back squats, push-ups or benchpress, deadlifts and pull-ups, etc.

I felt that these trigger workouts would work out well for me and mesh with my schedule. So every hour or so I performed my series of three movements that never lasted more than 10 minutes and was as quick as four minutes.

Although it was only one week of testing this out I’ve noticed that this was the first time I’ve been able to get all of my exercises done and completed by the end of each week. This intern save me a ton of stress. On top of that … I am able to perform 15 strict pull-ups now as opposed to 12 pull-ups a week ago, my 1 mile run dropped from 8:05 (after hamstring pull) to 7:25,, and my overall Confidence and motivation skyrocketed! I have every intention on continuing to experiment with these intermittent trigger workouts and I would recommend this to anyone that’s struggling to get in all of their exercise throughout the week. Plus it will light one hell of a fire under your ass!

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Trigger workouts: The intermittent Workout Method

Wed, 23 Sep 2020 22:02:26 GMT

Trigger workouts: The intermittent workout method that could transform the way you exercise.

Whether you’re short on time or want to try something new, “trigger workouts” might be just what you’re looking for.

We have a workout experiment for you.

It’s simple. It’s effective. And it’s tailor-made for anyone that has a tough time getting in all of the workouts and/or exercises they wanna do throughout the week. Or for people who work from home, as well as those with the ability to take several breaks throughout the day.

If that’s your situation right now, there may be no better time to try these workouts.

We call them ‘trigger workouts.’ But they’re also known as ‘intermittent workouts’, micro-workouts, and mini-workouts.

Be sure to Give these workouts a shot, and they might help you:

• Move more frequently throughout your day for better overall health

•Make working out seem “easier” while improving your fitness

•Do lots of exercise—without needing an hour of uninterrupted time

•Take short work breaks that invigorate your mind

•Have fun trying out a new approach to exercise

Most well-rounded workouts last about an hour and total around 100 to 200 reps at most.

Okay, that might not be what most people do on their own. But as the exercise program director and Co Owner here at HIT Fitness Warehouse, it’s how I design workouts for our clients.

In one of these workouts, you’ll do about 25-50 total reps of primary exercises—movement like squats, deadlifts, pullups, and presses.

Whether it be 3 sets of 10 reps, 4x8, or the ole reliable “5×5” template (or any variation in that range).

After this, you might do some accessory work: core exercises, lunges, or some isolation work for your arms or hamstrings.

These are typically lighter movements done to provide more total work.

Overall, you’re looking at a total training volume of about a Hundred Reps or so for any single workout That’s usually wrapped up in about an hour.

But what happens after this hour of hard work?

Chances are, you go sit in your chairs at your desks for the rest of your day.

Chairs? As in plural?

Well, yes.

There’s probably the chair where you do your work and the chair where you eat your meals. Your chill chair in front of your TV.

And those of you commuting to work in have another chair you sit in.

Modern workers can spend as much as 15 hours per day in a chair and This takes a toll on our bodies and our minds.

Some research has shown that even an hour of intense exercise isn’t enough to counteract all the effects of a sedentary lifestyle.

So What would happen if we at HIT FIT reversed this?

What if we spent most of the day physically moving, with only an hour or two of stillness in the middle?

What if we moved continuously and did thousands of reps of movement over the entire day?

This may sound ludicrous, but think of people who do manual labor for a living.

Construction workers, furniture movers, military personnel and agricultural workers regularly see long days of almost continuous movement. Professional and Olympic athletes may spend much of their day training.

Our bodies can handle an incredible volume of work.

We, Team HFW know first hand.

Just the beginning of this year, We found ourselves filming every movement and pose in the HIT FIT ON-Demand workouts several times! 23 total workouts with each workout averaging 20 different exercises per workout. Each exercise averaging 30-50 reps.

This worked out to around 600-1,000 repetitions per day with the majority on the high side most days. Coach CAROLINA, Craig, Zuzana, my brother Craig Kohan and myself.

Check it out here!! ==>> HIT FIT ON-Demand Virtual Workouts

Our bodies went through quite a transformation in a short amount of time. We all gained muscle (especially Zuzana) and got leaner, and all of our ‘work capacity’ was through the roof.

The obvious conclusion: If you’re serious about getting in shape, you should quit your job and spend 10 hours per day working out.

I’m kidding, of course.

But…Let’s take a closer look at these.

Why reversing the formula works

Physical activity produces a lot of changes in the body, even after a relatively short time.

Muscles contract, circulation increases, nutrients are shuttled into cells, and energy expenditure climbs. The body’s management of insulin improves, and we also see changes in hormonal function and energy metabolism.

The benefits don’t stop at your muscles .

Our brains also change in response to movement. Physical activity, ranging from traditional gym exercise to simple walking, can improve mood and cognitive function, and helps reduce the effects of aging on the brain.

The vastly underrated benefit of intermittent workouts

Have you ever heard the term ‘greasing the groove.’

Greasing the groove was used by Pavel Tsatsouline, and is as much about motor learning and skill acquisition as it is about stress responses and physiological adaptations. It’s a way to strengthen a motor pattern by practicing it more frequently.

You practice a strength skill such as a kettlebell swing or a pushup in regular intervals spaced throughout the day.

An important piece of this is that you’re not trying to beat yourself up. You’re deliberately staying relaxed and not training to failure.

You simply mix in sets of technically crisp, high-quality reps throughout your day.

It’s a fantastic way to improve your skill in strength movements.

My brother used a similar technique in the special operations community.

When he retired and came back we began applying this in our training.

Anywhere from every 10 minutes to every hour, we’d knock out a few easy sets of pushups. We’d slowly build up how many we could do in a set while still making it feel relaxed and easy.

Over time, our capacity for pushups became remarkably high.

This became a regular feature throughout our day, but often in pull ups and push ups.

It was simple… Every time I went to the bathroom I performed 10 push-ups and five strict pull-ups. And this can be done with absolutely any exercise.

How to build your own intermittent workouts

We call this idea of doing a set or three of an exercise every time you walk past a certain object or are reminded by a timer “trigger workouts.” (It’s way easier to say than “intermittent.”)

Trigger workouts are also a sneaky way to get in a lot of exercise on days when you otherwise wouldn’t have time for a full workout.

Here’s what you do.

Step 1 : Establish your trigger.

This can be anything from a timer to an object in your house.

Lately, I’ve been putting a kettlebell on my floor near the stairs. I run into it whenever I’m either going to the kitchen or the bathroom.

Every time I walk by it I do a few sets of swings, snatches, or ab movements.

In the past I’ve had gymnast rings or TRX in my garage and would do a few sets of pullups every hour when a timer went off.

Whatever you choose, make it somewhat frequent.

Ideally, you’ll be moving around about once per hour.

If you’re working from home (like millions of others right now), this gives you enough time to do focused work, while still keeping your body from fusing with your chair.

It also gives you a brief, regular break from the mental demands of work.

Step 2 : Pick an exercise.

Generally, choose a movement that works a lot of big muscle groups (sorry bros, not a good place for curls) and that can be done safely without a warmup. Read: It’s not the best time to test your personal best deadlift.

Consider exercises like:

• Kettlebell swings or snatches (only if you’ve been well-trained in the technique)

•Goblet squats

•Bodyweight squats

•Lunge variations

•Pushups

•Dumbbell rows

•Ring rows

•Pullups

•Overhead presses (if your shoulders do well with them)

•Band movements like pull-aparts or no-moneys

•Ab movements like roll-outs or planks

You can also mix in some favorite stretches or mobility drills.

Come up with a handful of movements, and try to get about an equal mix of upper and lower body movements.

For the sake of your shoulders, it’s often helpful to do about twice as many reps of pulling movements—such as rows and pull-aparts—as you do pushing movements like pushups and presses.

Step 3 : Decide how many reps and sets to do.

The specific number here isn’t critical.

You’re just trying to make physical work feel easy. Stay at a level where you don’t feel a significant “burn,” and you’re nowhere near failure.

As a general rule, it’s better to do multiple sets of lower reps than one long set of a bunch of reps. For most exercises, try starting with 5 reps at a time.

➡️ An example trigger workout day:

8 am: 5 pushups, 5 dead bugs (per side), repeated for 4 total rounds

9 am: 5 goblet squats, 10 kettlebell swings, 5 lunges (per side)

10:30 am: 10 band pull-aparts, 5 pushups, repeated for 3 total rounds

11:30 am: 5 goblet squats, 5 dumbbell rows (per side), repeated for 4 total rounds

1:00 pm: 5 ab wheel roll-outs, 5 banded no-moneys, 5 pull-aparts, repeated for 3 total rounds

2:30 pm: 10-second side plank (per side), 5 dumbbell lunges (per side), repeated for 2 total rounds

3:30 pm: 5 dumbbell rows (per side), 5 single-leg dumbbell deadlifts (per side), repeated for 3 total rounds

5:00 pm: 5 dumbbell overhead presses (per side), 10 band pull-aparts, repeated for 2 total rounds

Total repetitions: 359

Of course, you can also just pick one or two exercises, or a single circuit, and repeat that over the course of the day.

You don’t have to give up other types of exercise altogether.

In fact, don’t.

Where possible, use trigger workouts with some conventional training, and go play outside.

This training method works best when it’s done in combination with the type of maximal strength training and periodic high-intensity work that’s done in a gym (even if that’s your home gym). At least over the long term.

It’s also best when balanced with dynamic, open-ended, and enjoyable activities outdoors. The kind that put you in situations that require more movement variability.

So once in a while (or as often as you can), go for a real hike.

We hear that’s pretty good for you, too.

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GPP GUIDE FOR HIT FIT WARRIOR

Wed, 16 Sep 2020 18:51:11 GMT

General Physical Preparedness: A Definition

The fitness industry is saturated with terms. A lot of them are abstract and relatively difficult to define (functional training anyone?). Unfortunately, the term general physical preparedness is also used to describe several different training applications.

Most meatheads relate GPP to Louie Simmons and Westside Barbell, and for good reason; the strongest men in the world lift with Louie at Westside. Louie defines GPP as, "A degree of fitness, which is an extension of absolute strength."

It's simple and to the point, but what does it mean? Basically, Louie is saying that if you want to be big and strong, you have to do more than just bench, squat, and deadlift. You're going to have weaknesses, and having a general level of fitness and movement quality will help make overcoming your weaknesses much easier.

If you're an athlete, the term GPP takes on a slightly different meaning. Let's suppose that you play rugby. Any training that you do that isn't rugby specific (skill work and actually playing the game) is technically GPP. Getting stronger could potentially make you a better rugby player, but it isn't a direct application of skill. So while us meatheads might not consider weight room GPP, in the case of an athlete, it would be.

To summarize, for lifter or athlete alike, GPP is general training that improves your specific training by limiting your weaknesses, improving your quality of movement, and enhancing your body's ability to handle greater workloads. But for the rest of the article we'll refer to GPP for the iron brethren.

A Missed Opportunity

For the typical lifter, GPP programs often turn into high volume sled fests or body-weight movement extravaganzas. While that type of GPP can be warranted, only programming for the conditioning aspect of a general preparedness program neglects a great opportunity, namely improving the way we move.

I'm a big fan of Dan John's explanation of the five basic human movements, which are push, pull, hinge, squat, and loaded carry. It doesn't matter if you're a body builder, powerlifter, football player, or trying out for the next season of So You Think You Can Dance, mastering these basic movements will assist in displaying all other components of fitness.

That's why–along with using high volume activities like sled dragging for nonspecific work capacity–it's very productive to build GPP programs around improving basic movements. And there's no better time to improve upon these general or basic human movements than during the general physical preparedness phase of a program.

If you're a powerlifter, you can't train your deadlift effectively if you aren't hinging properly, and if you're an NFL linebacker, you can't be as explosive as you could be if you don't have the squatting pattern down. Building a base of solid movement is important before getting more specific.

The When and How

So when should GPP programs be used, and how can they be implemented effectively? Let's take on each question one at a time and put together an awesome GPP template.

When?

There are many opportune times to fit GPP into your programming.

Here's my short list:

Beginning of the off-season. Bodybuilders, powerlifters, and most other athletes all have the competitive season and the off-season, and most come out of competition a wreck of mangled tissue. As tissue quality is restored, so should movement quality and general work capacity. When the rest after the competitive season is over, the first two to four weeks of training should be based around correcting imbalances and GPP.

After a training hiatus.  So that two-week break you decided to take when you went on vacation in July of 2010 turned into a year and some change. Jumping back under the bar and expecting to be as strong as you were before your break could lead to some serious frustration or worse, injury. With a little prep work, your body will adapt to the heavy barbell work and you'll be much more injury resistant as you get back into using heavier loads and higher volumes.

Post-injury.  Coming back from an injury can be a long and painful process. It's a lot like taking a hiatus from training with the added stress of healing and the frustration of limitations. It's likely that your body has developed some sort of movement compensations as a result of the injury as well. So re-ingraining efficient movement patterns while you restore a basic fitness level is a necessity before hoisting a respectably loaded barbell.

Deload.  Getting some GPP and movement prep work done during a week or two-week long deload can be great as you prepare for your next training phase. It can give the specific adaptations you wanted to elicit during the last part of your program a chance to emerge while priming you to jump into the next step in your progression with full force. Keeping a low volume version of your specific training intact while focusing on general prep during deloads can go a long way towards ensuring constant progress.

Recovery workouts.  Light sled/Prowler work, along with bodyweight exercises, have long been staples of recovery workouts. Most of the muscle contractions are concentric, there's a lot of blood flow generated, and movements can be trained without a ton of training stress or intensity. Add a couple lightly loaded strength movements to the recipe and you get speedy tissue recovery and solid technique practice.

How?

We've got some good ideas on when to use GPP and movement prep programs, now all we need are some tips on how to implement them. Below are some general guidelines to follow for developing your own prep program, along with a sample program.

Program length.  The question that I get asked most often about GPP programs is, how long should they last? It's a loaded question, because it depends on how you plan to use the program. If you've been out of the game for a while a prep program can last for up to a month. Deloads can last one or two weeks, and if you're using it for recovery or conditioning purposes, one or two sessions per week can be useful.

Training variables . Since the aim of the GPP program is to prep for future work, promote recovery and/or improve levels of conditioning, the intensity of the loads will be relatively low throughout the program. However, it's a great opportunity to add training volume for several reasons.

First, increasing the volume allows more practice with the basic human movements we're looking to master. Second, we're using the program to promote a fitness base and increasing volume helps us meet that end. If you're focusing on the conditioning aspect of a GPP program, then shortening rest periods week-to-week is also great.

Format.  If a given session isn't centered on sled/Prowler work, I like to use circuits. Circuits promote near constant movement, allowing for a great deal of volume in a short amount of time. They also provide the opportunity to train many movement patterns in one workout. Most of the GPP programs I write involve circuits, but they're obviously not the only choice.

Agonist/antagonist and upper/lower exercise pairings also work very well.

If you're planning on sled and Prowler work, you can program for either distance or time. Louie Simmons says to follow the rule of lower-body drags for distance and upper-body drags for a set amount of time. I listen to what Louie says. So should you.

Movements and Other Components

Soft-tissue and mobility training.  To reinforce good movement patterns you have to be able to move efficiently. Limitations that come from poor soft-tissue quality and crap-tastic mobility are a dramatic hindrance to moving the way we're supposed to.

So if there's any point during your program that long, drawn-out soft tissue and mobility sessions are warranted, it's during the GPP phase. A simple approach of attacking all the areas we modern humans usually have problems with will do wonders. Those areas (and issues) include t-spine mobility, shoulder stability (and mobility), hip mobility, and ankle mobility.

Movements to include.  This list might seem long to some, to others it may just look like a movement bank for a regular program. But these are the general movements we want to develop as a lot of specific training is dependent on them being well grooved.

Hip hinge patterns
Closed chain pushes
Closed chain pulls
Open chain pushes
Open chain pulls
Squat patterns
Single-leg knee dominant
Single-leg hip dominant
Anti-extension
Anti-rotation
Loaded carries

Bodyweight training.  Bodyweight mastery is critical, so there should be a lot of bodyweight-only movements included in the program. It's important to do the bodyweight versions of the movements listed above, but calisthenics such as jumping jacks are also worth including. Build as much bodyweight training into your GPP programs as possible, even if it's just during your warm-up.

A Sample Program

Here's a sample program that can get you started on designing a GPP program of your own. It's one I've used personally after coming back from some time out of the gym.

I progressed through this program for three weeks, manipulating the variables by increasing volume. Although the volume was high, I was nowhere near failure on any set. Use it as is or as a means to get the ideas flowing for a program of your own. New Paragraph

Day 3

Day three consists completely of sled dragging and bodyweight training. Start with bodyweight training (jumping jacks, bodyweight squats, push-ups, etc.), moving to 10-15 minutes of upper-body sled drags, and finishing with 1000-1500 feet of lower-body sled drags. If you don't have a sled, push your car.

Get Your Prep On!

Hopefully this article helps you understand how a general physical preparedness program can be a great ally in your fight against weakness and atrophy. Hit a GPP workout on an off day this week to boost your recovery, or save this article for a rainy day after some time out of the gym. And as Joe Pa would say, never forget the importance of preparation!

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The Triumph Can’t Be Had Without The Struggle

Wed, 09 Sep 2020 22:42:00 GMT

Are you ready for a HUGE dose of inspiration? I have an incredible story that will help get you fired up to dominate your day!

Have you heard of Wilma Rudolph? In 1960, she became the first American woman to win three gold medals in track and field at a single Olympics.

That’s impressive enough on its own – but Wilma’s story is far more than that.

She started out her life with pretty much all the odds stacked against her, culturally, financially, and physically. Wilma was the 20th of 22 kids (!!!) in an African-American family growing up in the segregated south of the 1950’s.

When she was very young, she developed scarlet fever, double pneumonia and, at the age of 5, polio. That left her disabled and unable to use her left leg. She was forced to wear a brace until she was 12, and doctors told her she would never walk again.

“But my mother told me I would,” she later said. “I believed my mother.”

With lots of physical therapy (including family members who massaged her leg and helped keep her active) – and an incredible work ethic – she eventually overcame her disability.

When she reached high school, she joined the basketball team. That’s where she was spotted by a Tennessee State University track coach, who was impressed by her speed and began training her. By the time she was 16 years old, she qualified for the 1956 U.S. Olympic track and field team, where she earned her first medal: a bronze medal in the 400-meter relay.

“The triumph can’t be had without the struggle.” – Wilma Rudolph

But Wilma wasn’t done. Even though she became pregnant as a senior in high school, she continued both her training and education, majoring in education in college. At the 1960 Olympics in Rome, she went on to break several records and earn 3 gold medals! In fact, she became known as the “fastest woman in the world” and skyrocketed to international fame thanks to her achievements.

When she returned home to Tennessee after her wins, she refused to attend her homecoming celebration unless it was integrated – and an estimated 1,100 attended a banquet in her honor, while thousands more lined up to watch her welcome home parade. A year later, she retired from competition, and went on to coach, teach and run community centers to help disadvantaged youth.

“Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday.”

– Wilma Rudolph

Talk about perseverance! So many takeaways from that story. So there’s your dose of motivation for today. :-) GO GET IT!

Make it an amazing day,

If you’re health & fitness is a priority in your life and are looking for guidance from a true Fit Pro, I’ve got a few spots available for goal-mapping session this week. Just inbox me and we can set up a time to talk.

REFERENCE:

https://www.biography.com/athlete/wilma-rudolph

https://www.womenshistory.org/education-resources/biographies/wilma-rudolph

https://en.wikipedia.org/wiki/Wilma_Rudolph

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Does Your Metabolism Really Slow Down As You Age?

Wed, 02 Sep 2020 22:55:40 GMT

Maybe this has happened to you already … and if it hasn’t, there’s a good chance it will at some point!

One day, seemingly out of the blue, your pants don’t button up as easily, or you notice that the scale creeps up faster than it used to.

AND … it’s much harder than it used to be to get those pants to fit the way they once did (or return the scale to its former spot).

It’s not your imagination! The truth is your metabolism naturally slows down as you get older.

It happens at different paces and different times for each of us, but I do have some good news for you. There are things you can do to offset it.

And the sooner you start, the better!

Here are some of the top reasons your metabolism begins to slow:

You’re less active

You’ve lost muscle

Your body’s metabolic processes have slowed down because of age

I’m going to outline a few key things you can do to keep your metabolism revved up as you get older.

1) Your activity level. This is a sneaky one, because you might not actually notice you’re moving less each day!

How active you are each day (including your workouts and your normal activities of daily living) makes up about 10% to 30% of your daily calorie burn. Very active people can actually burn up to half their daily calories from activity!

BUT ... studies show that as we get older, we tend to move less, both in terms of exercise AND our general daily living.

More than 25% of people over 50 don’t exercise, and by the time we reach 75, that number jumps to more than 35%.

Plus, studies show we also move less in general, burning almost 30% fewer calories through non-exercise activity.

There is a way to avoid that slowdown!

A study comparing women aged 21-35 with women ages 50-72 showed that when the older women engaged in regular exercise, they avoided the dreaded age-related metabolic slowdown.

→ The takeaway: Start a regular exercise habit you enjoy NOW, and find active hobbies! Having these habits in place will set a strong foundation for continued movement as you get older.

2) Muscle loss. This next major cause of a slower metabolism is called sarcopenia – age-related muscle loss!

It’s tied in with your activity level, since being less active is one reason you can lose muscle.

On average, adults lose between 3% and 8% of their muscle mass each decade after the age of 30.

One reason this matters – beyond your general strength and ability to move easily – is because muscle burns slightly more calories (even at rest) than fat.

You can help maintain and build muscle as you age with consistent strength-training workouts: free weights, machines, and even water fitness classes can help!

The most important part is to create some resistance for your muscles to work against.

→ The takeaway: get in at least 2 strength-training workouts a week that work all of your body’s major muscle groups.

3) The aging process. As you get older, the actual process of metabolism in your cells slows down or becomes less efficient.

There isn’t a lot you can do about this – but here’s some good news. While these slowdowns do happen, studies show they have a minor impact compared with lower activity and muscle mass!

→ The takeaway: concentrate on living a healthy lifestyle and on more activities to offset the metabolic slowdown.

→ BONUS takeaway: Make sure you eat enough protein. As people get older, they often tend to eat less protein. Aim for 10% to 35% of your total daily intake.

Tip: to boost absorption, spread your protein intake out over the course of the day, since studies show that to be more effective.

Actions you take today can have a BIG impact on your life into the future. If you’d like some guidance about putting these takeaways into action, I can help …

Make it a great day!

References:

https://www.cdc.gov/mmwr/volumes/65/wr/mm6536a3.htm

https://www.ncbi.nlm.nih.gov/pubmed/17401138

https://www.ncbi.nlm.nih.gov/pubmed/9329340

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394186/

https://www.ncbi.nlm.nih.gov/pubmed/15640517

https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(19)30239-7/fulltext

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Easy Grab-and-Go High Protein Lunch

Wed, 26 Aug 2020 17:55:57 GMT

DIY Takeout Burrito (Healthy High-Protein)

I’ve got a delicious protein-rich lunch idea that you’ll actually look forward to eating!

Who doesn’t love burritos? This recipe is better than takeout AND will save you $$$.

PLUS … you can modify it based on your food preferences. The base recipe is vegan but you can add cheese for vegetarian, or even chicken or ground beef if you eat meat.

Make up a few ahead of time for grab-and-go lunches – just reheat them before it’s time to eat!

Black Bean and Hummus Burrito Wraps

(Makes 4 burrito wraps)

1 tbsp olive oil

1 large onion, chopped

½ tsp each of cumin, garlic powder, and salt

2 large red bell peppers

8 oz. (225 g) sliced mushrooms

1 can of corn

8 oz (225 g) your favorite hummus

4 large wraps or tortillas

1 can black beans, rinsed and drained

4 handfuls washed fresh spinach

Optional: Goat cheese, crumbled

Optional: 8 oz (225 g) cooked shredded chicken breast or ground beef

Optional: guacamole and/or salsa for garnish

Preheat oven to 425ºF/220ºC. Place parchment paper on a baking sheet and set aside.

Heat the oil over medium-high heat in a saucepan and saute the onion until it softens and becomes translucent. Stir in the seasonings and cook for 1-2 minutes before adding the bell pepper. Saute until it begins to soften, and then add the mushrooms and corn.

Continue to cook until the mushrooms begin to soften.

Meanwhile, lay out wraps and spread a layer of hummus over them. Add the sautéed vegetables, black beans, and fresh spinach, along with any of the optional ingredients you want to use, and roll into a burrito.

Place burritos on a baking sheet (seam side down), and bake for 8-10 minutes.

Serve immediately topped with guacamole and salsa. Store leftovers in the fridge, covered, and reheat before serving.

Don’t those sound delicious – and super easy? Grab-and-go lunches make life so much easier!

Let me know if you try these, and what you think :-)

Committed to Your Success!

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Part 2 Of “Master Training” In Macro-Based Eating

Wed, 19 Aug 2020 18:19:11 GMT

Tracking Macros To Get RESULTS!

Ready? It’s time to open up your food journal and map out a day’s worth of eating!

The first few times you do this, it will take a little while but it won’t be long before you can whip up an entire day in just a couple of minutes.

In my last email, we calculated the macros for someone who is trying to hit 2,000 calories a day and who has a goal of losing fat/gaining muscle:

150 grams of protein a day

55 grams of fat a day

225 grams of carbs a day

In a nutshell, first you’ll layer in the protein-rich foods for all your meals, then your carbohydrates, and finally add in fats (like salad dressing, butter, etc.), and adjust the amounts once you’ve plugged in all your meals.

As an example, for protein: at breakfast you would enter “eggs,” at lunch, “tuna,” and for dinner, “chicken breast.” If you use protein powder to make a shake for a snack/post-workout meal, enter that, too!

Then, look at how many protein grams that adds up to for the day and see if you’re near the 150 gram mark – but don’t worry about it if you aren’t!

Next it’s time for the carbs – “starchy” carbs like legumes, quinoa, oats, potatoes, etc. get added in. You’ll find some of your carbs will even bump up your protein number!

Next up it’s veggies & fruits. It can be helpful to shoot for at least one serving at every meal.

Once you’re done with that, it’s time to finetune your plan to get closer to your target macro numbers for the day!

TWEAKING YOUR PLAN:

A lot of people struggle at first with their protein numbers – they get too little – or their fat numbers – they get too much! The fix: adjust your portion sizes or upgrade your food choices.

NOTE: You’ll get the most benefit out from protein you eat if you spread it out over the course of the day in fairly equal amounts.

It’s helpful to track fiber. According to the USDA, women under the age of 50 should aim for 25 grams a day and men, 38 grams. Women over 50 should try for 21 and men, 30 grams.

If your fiber is low, check your fruit and veggie choices, and also your starchy carbs – adding a ½ cup of legumes (like black beans) can really help.

If your fat number is low, try adding some healthy oil like olive oil to a salad or your veggies, or some healthy fats like nuts and seeds.

What if you want to make a recipe? Many food journals (like MyFitnessPal) let you create recipes and break them down into portion sizes!

I NEED TO KNOW! Are you going to try tracking your own macros?

Please reply back to this email and let me know if your SERIOUS about your health and wellness!

Don’t forget – “I’M IN AND READY TO FIRE UP MY METABOLISM!”. :)

Make it an amazing day!

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REFERENCES:

https://www.healthline.com/nutrition/how-to-count-macros

https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Part 1 of “Master Training” in Macro-Based Eating

Wed, 12 Aug 2020 18:06:35 GMT

Everything macro (and why it matters)

We’ve got a special “master class” that will help 1) explain and 2) put into action a nutrition topic that’s all about flexible eating to help get you the results you want.

It works whether you want to gain weight, lose weight, maintain your weight, or try clean eating – without following a strict menu plan.

It’s called macro-based eating. It might seem a little complicated at first, but once you get the hang of it, it’s AMAZING!

I’m going to walk you through finding YOUR macro numbers below, but first let’s talk about why it works so well.

The term “macro” refers to macronutrients – protein, carbs, and fats. It’s also helpful to include fiber because when you’re getting enough fiber, you probably are eating healthier carbs. :)

Each macro gives you different benefits, so it can be helpful to know you’re getting enough of them. Plus, you get to see how your body responds to different macro breakdowns. For example, some people feel better with more carbs and some with less.

Planning and tracking your macros lets you get really TACTICAL about choosing the foods you eat to get you the results you want.

It gives you real data, vs. “guestimating” what you’re actually eating.

Note: you DEFINITELY are going to want to use an online food journal to do this – check out MyFitnessPal, Cronometer, FitBit’s food journal, or other online resource. It will save you tons of time and effort.

HOW TO CALCULATE YOUR MACROS:

STEP #1: Set your “daily target calorie intake amount” since all your calculations will depend on it.

Here is a good one: https://www.calculator.net/calorie-calculator.html

STEP #2: Calculate how much of each MACRONUTRIENT you want to consume.

Protein: This macronutrient helps you build, repair, and maintain your muscle mass. Not only that, but it also helps rev your metabolism AND it’s known as the most satiating macro, keeping you feeling full for hours after eating it. Shoot for 10% to 35% of your calories from protein.

Tip: People who work out more generally need more protein to help with recovery.

Fat: Your body needs fat to be healthy. Among other things, fat helps your body convert and use several vitamins and minerals. Experts recommend getting between 20% and 35% of your daily calories from fat.

Carbohydrates: The remaining percentage should come from carbs. Major health organizations recommend you get between 45% and 65% of your total calories a day.

Fiber: This is another number you will want to keep in mind. It’s recommended you get between 25 to 30 grams of fiber from food sources each day.

EXAMPLE: Let’s say you calculated you need 2,000 calories a day, and you work out 4-5 days a week and have a goal of losing fat/maintaining muscle – so you decide to eat 30% from protein, 25% from fat, and 45% from carbs.

30% x 2000 = 600 calories from protein

25% x 2000 = 500 calories from fat

45% x 2000 = 900 calories from carbohydrates

But wait! There’s more! You definitely can stick with looking at just your calorie targets, but most macro-based programs actually take it a step farther and break those calorie targets into grams for each macronutrient.

Breaking it down into grams helps you be more precise. Hang with me here because there’s another step of math involved ...

4 calories of protein = 1 gram
4 calories of carbohydrates = 1 gram
9 calories of fats = 1 gram

So, in order to figure your gram totals, you simply divide the calories by the appropriate macro number.

From our example above,

600 protein calories ÷ 4 = 150 grams of protein a day

500 fat calories ÷ 9 = 55 grams of fat a day

900 carb calories ÷ 4 = 225 grams of carbs a day

Those are your MACROS!

The awesome thing is that once you calculate your macros, that job is DONE!

I prefer sticking with a macro breakdown for at least a month or so to see how it works, and then changing it up a little if results stall or you feel hungry/tired/etc.

Right now you might be wondering what this all actually means and how to put it into action once you know your numbers.

In my next post I’m going to break down step-by-step how you can use your macro numbers to create your very own meal plan!

Have you checked out our 5 DAY METABOLIC JUMPSTART yet? You can learn more (or get macro help!) by clicking this link simply replying with “I’M IN AND READY TO FIRE UP MY METABOLISM!”. :)

Make it an amazing day!

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https://www.vox.com/2016/5/18/11685254/metabolism-definition-booster-weight-loss

Weird Facts Affecting Your Metabolism

Wed, 05 Aug 2020 18:01:26 GMT

I’ve got some pretty cool (and weird) human facts for you today.

They have to do with your metabolism and I hope at least one of them leaves you feeling empowered!

As I mentioned the other day, it’s tempting to think of your metabolism as something you can “turn up” or “turn down” ... but the fact is, metabolism is a complicated process that happens in your cells – and the more cells you have, the faster your metabolism.

(Random fact: the average person has 30 trillion cells! That’s a lot of cells … and a lot of metabolism.)

The biggest chunk of your calorie burn (aka your metabolism) happens just to keep you alive – it’s known as your BMR, your basal metabolic rate. BMR can vary a LOT between people.

Some things that impact your BMR are things you can’t control – genetics, gender, and more (we’ll get into some of this later).

But there’s actually a lot you CAN do to turn up your metabolism, and it has to do with your body composition.

I like to think of these ‘metabolic boosters’ like compound interest ... it’s not going to make you rich overnight, but over time, it adds up in a big way!

Here it is …

Add more muscle to your body through your workouts. And I’m not talking about giant Hulk muscles, btw. I simply mean strong, flexible, and supple muscle!

Scientists estimate that every pound of muscle you have burns about 6 calories a day

while you’re resting. That’s triple the amount of a pound of fat, which comes in at about 2 calories a day.

So, 10 pounds of fat would burn 20 calories a day, while 10 pounds of muscle would burn 60. Not that impressive.

But over a year, 10 pounds of muscle burns 21,900 calories (a little over 6 pounds), while 10 pounds of fat burns 7,300 calories in a year (around 2 pounds).

That means workouts that build your muscles – whether it’s old-school bodybuilding workouts, or fitness workouts that include weights – have a double-whammy effect!

Not only are you burning calories WHILE you’re doing them, but you get a BONUS burn in the future as you build muscle! Pretty cool, right?

Beyond your workouts, it’s important to get enough protein (between 10% and 35% of your daily calories) to help build, repair, and maintain your muscle.

Want to get even MORE tactical?

The American College of Sports Medicine recommends that if you want to build muscle, on top of adding resistance training to your workouts, you should eat 1.2 to 1.7 grams of protein per kg of body weight per day – which equals 0.5 to 0.8 grams per pound of body weight.

If you need help figuring those numbers for you, WE can help with this! Simply click this link here and reply with “I’M READY”!

Make it an amazing day!

REFERENCES:

https://www.healthline.com/health/number-of-cells-in-body

https://www.self.com/story/how-much-does-strength-training-really-increase-metabolism

https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf

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Top Foods to Boost Your Metabolism

Wed, 29 Jul 2020 16:17:32 GMT

Hey there!

Want to rev up your metabolism?! Well I’m going to give you a solid list of foods below that do just that ...

As you might expect, the foods you eat can have a pretty big impact on how your body functions.

Some foods are easier to digest than others, others keep you feeling full longer, and others help build and repair muscle! And still others can cause rapid blood sugar swings that can affect how your body stores fat.

Well today I’ve got a list of power-packed foods that can help give you a healthy, all-natural boost for your metabolism.

BTW, if you haven’t signed up for our FREE 5-Day Metabolic Jumpstart challenge, be sure you register ASAP by replying by clicking this link because it kicks off AUGUST 3RD: STAY TUNED FOR MORE INFO AND HAVE THE METABOLIC JUMPSTART SENT TO YOU!

EMAIL to sign up: kevin@hitfitnesswarehouse.com

Subject: I'M IN FOR THE METABOLIC JUMPSTART!

Foods That Boost Your Metabolism

Protein-rich foods: Eating foods high in protein (meat, eggs, fish, legumes, tofu, etc.) rev up your metabolism because it takes your body more energy to digest them.

This is called the thermic effect of food – different foods require more energy than others.

Fun fact: Protein can boost your metabolism by 15% to 30%, carbs can boost it 5% to 10%, and fats between 0% to 3%.

A bonus with protein is that if you’re losing weight, it helps you hold onto more of your muscle, which also can help you keep your metabolism humming along.

Legumes: On top of containing plenty of plant-based protein, legumes (lentils, black beans, kidney beans, etc.) also contain resistant starch. That’s a form of fiber your body can’t digest.

Resistant starch can help improve your metabolism because it helps stabilize blood sugar and improve insulin sensitivity, both of which are key in fat storage.

Coffee and tea: The amount of caffeine in an average cup of coffee (around 100 mg) appears to boost your metabolism by up to 11% for up to 2 hours.

Also, studies suggest the antioxidants and catechins in green tea (especially green tea extract) appear to rev up your metabolism by 3% to 4% (and as much as 8%), over the course of a 24-hour period.

Ginger: One study found that adding a heaping teaspoon (2 grams) of ginger powder to hot water and drinking it after breakfast raised metabolism – people burned about 43 extra calories AND they didn’t feel as hungry for the next three hours.

Apple Cider Vinegar: In mice studies, apple cider vinegar was found to promote the production of an enzyme called AMPK, which lowers the rate of fat storage and boosts the rate of fat burning.

(Tip: try combining ginger and 1-2 tbsp of organic unfiltered apple cider vinegar in hot water for a refreshing morning drink.)

Water: Drinking 2 cups of cold water temporarily boosts your metabolism by as much 30% for up to 40 minutes after you drink it. Much of the increase has to do with how hard your body works to warm up the water.

Chili peppers: Add some red pepper to your dinner to fire up your metabolism! Many studies have investigated supplements containing capsaicinoids, which is the component that gives chili peppers their “heat”. Also look into ‘Piper Nigrum’ aka black pepper.

You can get some of the same benefits from food by adding the spicy peppers to your recipes. Yum! Throw them into some chili with black beans and ground turkey for a 1-2-3 metabolic punch.

It’s important to know that none of these foods will suddenly make your body burn hundreds of extra calories a day ... but it’s pretty surprising how quickly layering in small, consistent changes can rev your daily burn!

I hope this list helps! And don’t forget to join the 5-Day Metabolic Jumpstart if you haven’t already – or forward it to a friend who might like it! --- It’s FREE!!

EMAIL to sign up: kevin@hitfitnesswarehouse.com

Subject: I'M IN FOR THE METABOLIC JUMPSTART!

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What Is Metabolism, and Proven Ways to Boost It!

Wed, 22 Jul 2020 20:07:38 GMT

Ready to press the “FASTER” button on your results!?

You probably already know that your metabolism plays a HUGE role in your results – because it affects how your body processes fuel, both how fast and how much.

Over the next month of August we’re going to talk about PRACTICAL, ACTIONABLE STEPS you can take to fire yours up and balance it out. (I’ve also got a VERY exciting announcement! More below!)

It’s tempting to think of your metabolism as a “thing” – kind of like your body’s speedometer that controls the rate your body burns energy.

But your metabolism actually is a complex PROCESS where your body converts the food you eat into energy. It’s a series of chemical reactions that happen inside your cells.

Here’s a fast look at 5 major factors that YOU control that play a role in how fast or how slow your metabolism is:

FOOD CHOICES – Eating a balanced, whole-foods-based diet with enough protein and fiber can help boost your metabolism and keep you feeling full. Drinking 8-10 glasses of water a day will also make a big impact!

EXERCISE – Nearly all workouts can help you burn more calories, but strength training and high-intensity interval training workouts can give you some bonus burn after your workout is over.

STRESS – When you are stressed, it can affect your body’s hormones, which can in turn make your body burn fewer calories (and store fat).

SLEEP – Not getting enough sleep also affects your hormones. You can end up feeling extra hungry AND burn fewer calories (this is why I talk about sleep so much!).

OTHER ACTIVITY – This is a secret weapon for metabolism! Basically, the more active you are OUTSIDE your workouts, the more calories you burn all day. It can add up fast.

Here’s the best thing that no one talks about when it comes to those 5 components: when you get them working together, not only does your metabolism rev up … but you also FEEL GREAT.

You’ll feel more energized, lighter on your feet, and you might even start to hear people comment on your healthy “glow!”

Lots more to come in the coming weeks. We’ll dive in deeper with actionable advice and pro tips to help you fire your metabolism up and keep it there!

That’s why I’m putting together a new FREE 5-Day Metabolic Jumpstart Challenge!

It’s my brand new 5-day program that’ll help you fire up your metabolism to boost calorie burn and accelerate your results!

You’ll get a step-by-step action, worksheets, a complete guide, and coaching! Join us NOW by clicking here and tell me “I’M IN!”: STAY TUNED FOR MORE INFO AND HAVE THE METABOLIC JUMPSTART SENT TO YOU!

Let us know what you think follow us on:

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BREAKING THROUGH A PLATEAU

Wed, 15 Jul 2020 22:17:21 GMT

��Do you feel like you’re doing everything “right” but still aren’t getting the results you want!? Here’s one overlooked area to consider.

��How N.E.A.T. are you?! …

Stick with me here … in all honesty, how much are you moving during the day ? (Not including your workouts.) Over the course of a week it adds up in a BIG way.

➡ The National Academy of Sports Medicine calls this the “low-hanging fruit” of keeping your metabolism fired up.

All you have to do is find simple ways to sneak activity into your day:

��Stand instead of sit.

��Get up every 30-60 minutes to stretch or take a brief walk (even if it’s just to the printer or water fountain!).

��Find ways to add activity to your evenings – could be as easy as 15 extra mins of chores! Turn on some music to make them more fun. Have a mini dance party!

��I know these sound really simple, but the fact is, when all else fails it’s super helpful to go back to the basics!

�� Non-exercise-activity thermogenesis (NEAT) is one of your body’s MAJOR calorie burners. Staying active as much as possible during the day will go a long way towards accelerating your results.

When I asked your fellow Fitness Warriors what their NEAT was here’s what they had to say . . . . .

“Caring for my two dogs, Teddy and Riley. They go on 3-4 longer (.5-1 mile walks) a day which keeps me active and burning throughout the day. It also helps break up the monotony of working from home #dogmom. —— Here are two photos with my dog, Riley!

– LINDSAY K.

“Entertaining at the Mermaids Lagoon (our bar) all I do is walk back and forth carrying things! House projects, Gardening…. MERMAIDS LAGOON” - JR

➡ TAKEAWAY & FIX: If you realize you’re not as active as you once were, get up and get moving! :) Have room for improvement? Feel like you get enough? Let me know below!

REFERENCE: https://blog.nasm.org/nutrition/breaking-weight-loss-plateau-one-simple-tip-reigniteprogram

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METABOLISM-BOOSTING HURRICANE CIRCUITS

Wed, 08 Jul 2020 21:16:03 GMT

HURRICANE CIRCUIT TRAINING

Ø Tire Flip (Strength/Power)

Ø Sledgehammer Strike (Aerobic)

Ø HOH Row (Strength/Power)

Ø Sled Push (Aerobic)

Ø Peg Board Climb (Strength/Power)

Ø Hurdle Jumps (Aerobic)

Ø Alternating Sandbag Over Shoulder (Strength/Power)

*Complete 3-5 rounds one time per week

Different types of workouts serve different purposes … and today I did a metabolic conditioning aka ‘Unique Functional Conditioning’ aka Hurricane Circuits to keep my metabolism firing strong and give me that high-calorie burn for HOURS after I’m done.

⭐ But the truth is, it helps with so much more than my metabolism.

Training like this, like when you can just “let loose and get after it!” helps improve EVERYTHING in my life – my mood, which in turn allows me to focus, get better sleep, increases my energy, and makes you feel like a total bad-ass!

We all know that some days it’s easier to get in your workout than others ... but I have NEVER regretted a workout I did – and I definitely have regretted missing a few.

While it’s true that your genetics play a role in how fast your body burns calories – and that your metabolism naturally slows as you age – there are absolutely things you can do to help keep it firing.

Strength training increases muscle mass and Increasing lean muscle mass is one of the most powerful ways to naturally burn more fuel every day!

Muscle is metabolically active, which means that people with lean, muscular bodies need more energy to function than people with a higher % of body fat.

Let us know what you think follow us on:

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Ø Download here: ULTIMATE HABIT CHECKLIST & Mini-Guide!

Independence Day: How to Break Free from a Weight Loss Slump

Wed, 01 Jul 2020 21:59:17 GMT

This coming weekend is Independence Day!

We’re surrounded by all kinds of reminders about the priceless freedom that we enjoy in our country. Flags, fireworks and fun cookouts all symbolize the bravery and determination of our ancestors as they fought to secure our freedom and help our country to break free from tyrannical rule.

With so much emphasis on breaking free, following July 4th is a good time to take a close look at where you are with your exercise and nutrition plans. How are you doing? Are you pleased with your daily habits and progress? Are you in a slump from which you need to break free?

We are 6 months into the New Year—how are you doing with your New Year’s resolutions?

Daily life keeps us so busy that we can slowly lose motivation to work out and eat healthy food. And it happens so gradually we hardly notice it. Before we know it, we’re off track and old habits are slowly getting the upper hand.

You know you are in a slump when you look back over the past few weeks and realize that you are not working out much (or your workouts are very low intensity), you are being a little more lax with what you eat, and worst of all, you feel discouraged. The further behind you get, the harder it is to revamp and start again.

So…..I’ve got something exciting for you today that can literally help you speed up the path to reaching your goals.

It’s all about this ONE thing that has the power to completely transform your life … and the good news is that you have a LOT of control over it!

Have you figured out what this “thing” is yet!? It’s your HABITS!

The habits you keep will make or break your success.

They can either set you up for success or keep you “stuck” in a never-ending loop of frustration (and no one wants that). It’s time to break the cycle …

And it’s actually a LOT easier to establish healthy habits than you think! All you need to do is follow a proven SYSTEM!

That’s why I created my brand-new FREE ebook, the Ultimate Habit Checklist & Mini Guide!

I lay out my entire system for you … and it’s complete with a printable habit checklist. You can get it right now as my gift to you here: Ø Download here: ULTIMATE HABIT CHECKLIST & Mini-Guide!

Break Free

If you are in a slump, this is a perfect time to break free.

The hardest part of breaking out of a slump is taking action, but once you get moving again and take some positive steps, you will quickly find your feet and resume your forward momentum to fitness and health.

Try this:

· Schedule some exercise time into your day today. MAKE THIS A PRIORITY! It does not have to be a long session; it can be 10 minutes. Just move. The biggest predictor of whether you work out tomorrow is whether you work out today. The tough part is to begin. Take a walk, make several trips up and down your stairs, jog in place—it doesn’t matter what it is, just do something.

· Decide on your July 4th eating plan. You will likely be in the presence of unhealthy holiday food this weekend. What is your plan? One of the best things you can do to get back on track is draw a line in the sand and don’t step across it. Make healthy choices this coming Independence Day. Eat for energy and vitality.

Once you take the first step, the next will be easier, and the next even easier. Declare independence from your slump, dust off those resolutions and make the second half of 2020 the best half!

And to help you with this, I have provided you with your very own Free ULTIMATE HABIT CHECKLIST & Mini-Guide! Get yours Now absolutely FREE below!!

An interesting study a few years ago found that as many as 45% of the things we do every day are habitual.

That’s pretty crazy when you think about it …

That means almost half of what we do every single day is done pretty much on autopilot.

What if, over time, you could upgrade your 45% so that it helps you achieve your goals, instead of holding you back?

I’m talking about changing small everyday activities to help you:

· Live a healthier and more active lifestyle

· Eat better quality food that makes you feel good

· Feel more positive and confident

· Have more energy

· Develop deeper and stronger relationships

In The Ultimate Habit Checklist & Mini Guide, I outline a simple process to make that happen. In fact, “simple” is the operating word here because the goal is to make it as easy as possible!

Let us know what you think follow us on:

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PS – Go check out our latest And greatest program developed yet… “POST-LOCKDOWN PROJECT”

HERE ARE MY TOP PRIORITIES & TIPS TO SET YOURS!

Wed, 24 Jun 2020 22:28:37 GMT

If you took a chance to do the exercise from Wednesday, and you have started to acknowledge that your priorities may have shifted, it then becomes important to find ways to help support making these things stick. If you have the intention of making your nourishment a priority, eating quality food with purpose and intention (intuitive eating) vs eating snacks and junk food, you will still need to have some good supporting habits in place to stick to it.

Here are some of my Top Tips for creating new routines where you can HONOR your priorities the way you envision yourself living them out.

•Set a schedule each day. Ideally, one that you can repeat every single day.

◦Sleep - want to prioritize your sleep? Choose your bed and wake time and make it the same every day. It's ok if at first you can't fall right asleep at the time on the clock you set or if you are still sleepy when it is time to get up. The key here in the first week is discipline and consistency. You will soon find a new rhythm.

◦Food - want to get away from mindless eating? Plate and photograph every single meal and snack you have. **No eating out of bag, box, or jar. If you are going to eat a bag of chips, pull that out of the bag, put it on a plate with whatever else you want to snack on, and then take a photograph on your phone before you eat it. Laying out all your food in front of you for every single meal or snack and cataloging it is a powerful tool for self-awareness and intentional eating.

o Movement - the warm-up commitment. I have plenty of days myself that I just don't feel my normal pep to workout. What I always do is commit to at least a structured warm-up of 10-12mins. If you tell yourself you are simply going to move for 10mins with no distractions, almost always the movement of blood around the body will get you in a much better mood and likely motivate you to do more. If it doesn't, then no stress. At least you did some purposeful movement today.

o Hydrate - I've read that getting adequate water daily is a powerfuway to keep yourself healthy and lower the risk of viral infection right now. On top of that, quality hydration can improve physical performance, support weight loss, and increase mental focus. So make a daily habit. Drink one 16oz glass of water every other hour of the day. If you are awake for 12 hours that ends up being about 100oz of water a day. Grab your glass and set a timer. It may feel like a lot of water to start but you will adapt and you will notice improvements quickly.

I also got asked about my personal underlying foundations of health/fitness that I want to keep in place going forward. These are developing every single day and I'm sure that by the end of all this they will have shifted again and become more concrete. But just a few of the things that I have on my list are as follows:

• Walk Daily - I've been walking for about 30-45mins with my kids each day.

• Get Outside More - Being out of the gym has been a blessing. My home has easily accessible outdoor space and I make sure to spend time out there daily.

• Speak with my Parents Daily – Zoom or Facetime with grandma and grandpa is a daily occurrence and I'm feeling more connected to my parents than I have in years

• Time with FAMILY - Every day I actually wrestle these kiddos. My daughter calls the game "Scary Monster." It's funny since it is basically tickle time with me making a growling sound. Instead of running away she runs right to me and says "You got me!" It fills my heart up so much.

Send me your lists today. I would love to hear them and I will publish them with your permission. If we are all sharing these things then I'm sure we will all learn from each other and raise our collective consciousness!

Love Y’all,

Coach Kev

Priority = Thing That is Regarded as More Important Than Another

Wed, 17 Jun 2020 21:21:42 GMT

“If your ‘Health and Fitness’ is at the top of your priority list and you’re ready to take back control, then this is for YOU!” -- Extremely Satisfied ‘Post-Lockdown Project’ Fitness Warrior

LEARN MORE ABOUT THE SPECIFICALLY-DESIGNED ‘POST-LOCKDOWN PROJECT’

How do we decide and measure what our priorities are?

Years ago a mentor of mine told me that my actions will dictate what my priorities are. If you do something every day then you consider it a priority in your life. Furthermore, saying something is important to you doesn't mean you actually prioritize it in your life. True priorities are defined by your actions, not your words.

In 2017 I went to visit my longtime friend, mentor and coach. This was the fitness coach that had helped guide me through several years of competing as an athlete in sport of fitness . The visit was not training related, but rather to collaborate on a coaching education and entrepreneurship . . When I arrived at his training center I commented, "I haven't been here is over a year." His response to me was, "Yep, competing in fitness just isn't your priority anymore."

To be honest, it hurt to hear that because at the time I was still identifying myself as an athlete and competitor in fitness. I was simply takin g a break so that I could be more productive in building our businesses . In hindsight, he was absolutely right. My priority had shifted. Coaching and family were more important to me than being the fittest person in the sport and as a res ult, I wasn't making extra time to be coach ed much anymore .

And When big changes happen, your priorities get called into question very fast . . . . What do you let go of? What do you hold onto with all your might?

So here we are in 2020. POST- Coronavirus aka ‘POST-LOCKDOWN’ just after this “ man made virus” swept its way across the world. The public health, so cial, and economic impacts has already affected billions of lives. Many of us we re sheltering in our homes in order to help dampen the spread of this . Everything has been flipped upside down for many people and routines have drastically changed are still changing daily. Things that were priorities for some have suddenly fallen off the radar completely to make room for other more important things.

As a health and fitness professional, I'm paying close attention to where I have seen and am continuing to see health and fitness priorities shift for people.

Are you in the camp of seeing your health and fitness priorities get lost or have you moved them further up your list?

If you at some point through the pandemic found yourself inside for two weeks and you h ad not gotten a single workout in despite being a regular gym-goer for years, don't sweat it. But as we phase into the ‘POST-LOCKDOWN’ and back into some type of normalcy, NOW is when you really MUST think about your priorities ….And overall health and wellness should most certainly be at the top of everyone’s list!

The reality of the ‘Quarantine’ situation is that Grief showed up in many forms ….. Denial, Frustration , Bargaining , Sadness , Acceptance . Give yourself permission to adop t a new way of life. Don't judge yourself for eating junk food during this time , not working out, not getting your full night sleep hours, and for simply just trying to hide from reality. We have all done some of this. Instead, I invite you to simply reflect on your actions through the pandemic and make adjustments necessary, and continue to take notice of your actions each and every day ‘POST-LOCKDOWN’ .

What are you putting time towards, and what are you not putting energy into?

THIS IS ALL ABOUT TO CHANGE WITH THE ‘POST-LOCKDOWN’ SOLUTION !

It is time to get curious and ask questions

Approach this with curiosity and not judgment. Do not allow your actions to be controlled by grief.

As healt h and fitness is my area of expertise, h ere are just a few questions you can start to ask.

Why do I exercise?

In the absence of a gym or good equipment, what do I really connect to about fitness?
Why is quality food important to me?
Why do I ALWAYS want to get good sleep each night?
What value is there to turning off the shows earlier? What value is there to watching another show late at night?
Why have I followed thoughtful training programs in the past?

If nobody was to ever see my body again, would I care about looking a certain way?
MOST IMPORTANT: What can the future hold for you?

Now, as we find ourselves on the oth er side of Coronavirus and as we re-engage in a life that resembles our old normal, I wonder if yours and my priorities will be the same. Many of the things I used to stress about, put energy towards, and prioritize in my life seem to be much less stressful, if any at all . Many of the things that I have always done remain staples for me every single day right now. And lastly, there are a handful of actions that I used to not prioritize that feel so rich and valuable to me now that I want to continue to prioritize them going forward.

How have you leaned into or away from your formerly established priorities? Are you struggling to find your sense of purpose with your health and fitness?

WE HAVE THE SOLUTION THAT MAY WILL GET YOU BACK IN ‘CONTROL’ OF YOUR HEALTH AND FITNESS!

LEARN MORE ABOUT HIT FIT’S 2020 ‘POST-LOCKDOWN PROJECT’

“ SPECIFICALLY GEARED TO HELP TAKE BACK CONTROL OF WHAT’S MOST IMPORTANT TO YOU ”

I wish you all a safe and healthy week to come.

Warmly,

Kevin Kohan

Let us know what you think follow us on:

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LEARN MORE ABOUT THE “POST-LOCKDOWN PROJECT” CLICK HERE TO CHECK IT OUT!

Unlock Your Own Natural “Fat-Burning Furnace” In Just 4 Short Weeks.

Wed, 10 Jun 2020 22:06:19 GMT

I have something very important to share with you - - - a Breakthrough Plan that is going to revolutionize the fitness industry’s future . . .

And the best part of it is . . . We’ll Do This Together.

It’s no secret that most people who join a gym, start a diet or begin an exercise program fail to achieve their goals.

But did you realize that the failure rate was 98%? Yes, 98%!!

So I am going to share with you how you can break out of this “fat-loss trap” once and for all.

There are 3 Critical Factors that, when missing, almost assure you of failure when it comes to actually seeing real, fat burning results with any weight loss program.

Very few people know this - that’s why almost everybody struggles when it comes to achieving any sort of meaningful body transformation.

But there is a proven way you can put these 3 critical factors to work for you and super-charge your progress…

Yes, if you use the right strategy , you can actually get the type of fat melting and lean mass building results that would take most people months to achieve in just 28 short days.

So just Keep reading and you’ll discover this proven 28 day protocol . . . .

Most Fat Loss Programs Actually Make It Impossible For You To Achieve Your Goals

It’s amazing but true. Almost every fat loss ‘solution’ on the market sets you up for failure.

That’s why, in spite of new gyms popping up on every corner (which is our actual reality here in SoFlo), supposedly ‘healthy’ foods taking over the supermarkets and new miracle fat loss programs and pills being released almost daily. we keep getting FATTER.

Almost ALL of them ignore the 3 Critical Factors For Fat Loss Success…

#1 – There Must Be A Deadline.

It’s simple psychology. If you don’t have a deadline there is no urgency to take action. It’s been that way since when you were a child in school. Homework got completed because there was a due date.

Fat loss programs succeed based on that same psychology. If you don’t have a deadline…a target to shoot for, there is NO URGENCY. Your effort gets watered down. You don’t stick to the program.

This is EXACTLY why . . . .just having a membership to a health club or just joining classes will NEVER work. You have zero urgency and no real, specific target in mind.

#2 – It Must Be Simple To Follow.

Almost every fitness program falls into one of two categories…it either is almost impossible to follow or there’s really no specific program to follow.

Let me explain.

Most of those fitness programs that promise incredible results probably would work…if you could actually stick to them. All it would take is . . . .

· hiring a full time nanny to watch your kids,

· quit your job,

· hire a chef

· And . . . max out your credit cards buying expensive foods and supplements.

No problem, right? This happens for a couple of reasons really…either the ‘expert’ creating the program really has no idea whatsoever what your life is really like…or…they just don’t care and they’re creating their masterpiece program that would work if the stars aligned.

On the other side of the spectrum are the ‘just show up’ programs. Gyms, aerobic classes, running or long slow cardio and fitness bootcamps. With these, the exercise is good but there really is no plan, so there is nothing to follow. They’re mistaking getting someone tired for getting them to their goals.

#3 – There Must Be A Challenge For A Change To Happen.

For you to see any significant changes you’re going to have to step out of your comfort zone…but many fitness programs are afraid to ask you to do that because that means more effort and hours on their behalf. So they’ve ignored the need for having those short-term deadlines and they fool your ass with their words and charm.

They make fat loss sound like freakin’ magic…”’take this pill,’ ‘drink these shakes’…your unwanted pounds will disappear and it will be easy.”

They prey on our emotional desires for the ‘quick-fix’ or ‘magic bullet’…but as you well know, those just don’t work.

And for you, a busy person, all this gets magnified. You’re being pulled in 20 different directions and you don’t have time to sort through everything and figure out what actually works and what’s just hype. You need that step-by-step plan to follow because you can’t spend 45 extra minutes here or there figuring things out. That’s why it’s so easy to fall for the false promises and too-good-to-be-true offers.

But there is a solution… HIRE A PROFESSIONAL WITH CREDENTIALS TO COACH YOU THROUGH THIS PROCESS EVERY STEP ALONG THE WAY!

Starting next week, HIT Fitness Warehouse, Led by our Master Coaches, is going to be offering

The POST-LOCKDOWN PROJECT: Your Answer For Getting the Body You Want In The Time You Have

In spite of the failings of most programs, all hope is not lost. There is an approach that will work for you and can actually be your fat loss solution.

The 28 Day POST-LOCKDOWN PROJECT is a training protocol designed around the 3 Critical Factors For Fat Loss Success for maximum effectiveness. It’s not easy…but it’s very simple and incredibly effective.

And best of all, this approach is specifically designed for busy people and their unique lifestyle and time limitations, that know exactly what they want!

This proprietary protocol has been strategically set up to overcome all the obstacles like the ‘Covid Pandemic’ that has recently STOPPED you and the rest of the world from achieving fat loss and overall wellness success.

Let us know what you think follow us on:

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WE GOT YOU WITH OUR “HIT FIT LOCKDOWN PROJECT”…CLICK HERE TO CHECK IT OUT!

Kickstarting Your Healthy Habits

Wed, 03 Jun 2020 21:25:25 GMT

��Let’s get this party (re)started! ��

Are you ready for a big dose of motivation today? I hope so!

Before I get into some good stuff ... let me introduce myself in case you don’t already know me.

I’m Kevin Kohan one of the Owner’s at HIT FITNESS WAREHOUSE, and I help bad-ass moms take their workouts to the next level, youth athletes build strength and power, busy executives get into the best shape of their lives, or anyone who is willing to learn our methods and apply them.

OK. Are you ready? I have a strong message for you today.

It’s about getting yourself back on-track after the past couple of months after the pandemic.

Because let’s face it. If you’re like most people, chances are you’ve drifted away at least a little bit from your healthy lifestyle habits.

Maybe people’s lives have been flipped upside down for the past few months.

Healthy foods have been harder to get … gyms and fitness studios were closed … kids have been home from school …. plus, there was a lot of stress!

It has been a LOT.

But now it’s time to dig in and get focused again!

No excuses! Are you with me? Give me a heart if you are!

I know jumpstarting yourself back up can seem like a big job, but the fact is … it really isn’t.

In reality - all that resistance is just in your head!

All those excuses and inertia are just thoughts in your head. They are not real … so don’t give away ANY of your attention or energy to them.

Your body WANTS you to eat healthy foods. Your body WANTS to move … and feel healthy, strong and energized!

The key is you just have to START … and take action, as soon as possible.

The longer you wait, the harder it will be to get back on track!

I know you already know this- give me a like if you know what I’m talking about!

The other day a married couple that are friends of ours (Carolina and myself) sent us a message to tell us she’d just finished her first workout in weeks … and she was amazed at how much better she felt both mentally and emotionally.

This went far beyond the physical boost. She couldn’t believe how much more positive and focused she felt!

Even though she got laid off from her job, got stuck in a mini-rut, and she had forgotten how much better she feels after she does it - because during her layoff, spending any extra energy seemed like a lot of work at the time.

Well she picked herself up and got her body out the door for a workout, and she finally realized how IN CONTROL she actually was (over her life AND how she feels)…. and exercise helped to give her that confidence boost!

I want to encourage you to fall back in love with feeling great!

Give me a HEART if you’re with me!

Start taking a few steps TODAY to get back to your healthy routines. You will NOT regret it … but you WILL regret putting it off if you wait too long.

Right now, I want you to think of ONE THING you can do to get back on-track … and write it in the comments.

If it’s a workout, write WORKOUT. If it’s meditate, write MEDITATE. Or if it has to do with your NUTRITION, write that!

And if you’re not comfortable with writing it in the comments, drop me a message.

And then I want you to go do that one thing, as soon as possible. OK?

And let me know when you’ve done THAT one thing. We’ll add a little accountability in today :-)

The first step always feels like the hardest … but how many times have you said to yourself in life, “That was a lot easier than I thought! Why did I wait so long?”

WE GOT YOU WITH OUR “HIT FIT LOCKDOWN PROJECT”…CLICK HERE TO CHECK IT OUT!

Thanks for the support! Now go get your ONE thing done :-)

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PS: GET YOUR HIT FIT ON DEMAND VIRTUAL WORKOUTS NOW!!

At-Home Survival Quick Tips

Wed, 27 May 2020 20:09:16 GMT

---> CLICK HERE TO DOWNLOAD YOUR FREE COPY OF OUR 'AT HOME SURVIVAL KIT'

Things sure are different than they were just a couple months ago, aren’t they? A lot of us have adjusted to a “new normal” but that doesn’t mean it’s always easy.

That’s why I created the At Home HIT FIT Survival Kit ebook – and right now you can get your copy for FREE!

---> CLICK HERE TO DOWNLOAD YOUR FREE COPY OF OUR 'AT HOME SURVIVAL KIT'

Now more than ever it’s important to be VIGILANT when it comes to our healthy habits and what we choose to focus on!

The “At Home Survival Kit” is packed with tips & ideas to help you do just that!

At-home workouts with minimal equipment

Your perfect lockdown schedule
Healthy recipes you can make from ingredients you probably have on-hand
Activities for keeping the family (and yourself!) focused and positive
And even more below…….

We created this guide because we wanted to do something special for you to let you know we CARE about you and are HERE for you.

Feel free to forward this Guide/email along to your friends, family or coworkers if you think they might enjoy the At Home HIT FIT Survival Kit , too.

At-Home HIT FIT Quick Tips

As much as possible, stick with a schedule. Our brains and bodies crave routine. Creating a daily schedule (like the Perfect Lockdown Day!) will help keep you and your family on-track and moving forward

Feed your brain with positivity. Stay informed, but avoid getting caught up in the news cycle.

Resist the urge to stress eat. When you’re bored, worried, or upset it can be tempting to reach for snack foods. (How to know if you’re stress eating: You only want comfort/snack foods – and you never feel full or satisfied.)

KEY TIP: If you’re feeling the urge to snack, divert your attention. Tackle a project or hit a quick workout.

Revisit old hobbies, or learn something new. Will this be when you finally learn how to knit or renovate that old bedroom furniture!? If not now, when?

Stay connected via technology.

Focus on actions within your Circle of Influence. This you be PROACTIVE, which can help you to feel more positive and in control. Your habits, the way you treat others, and your actions are the things you can actually DO something about.

But sometimes SH#T happens, and when it does try using the ‘Quick Anxiety and Stress Tamer Tips’ I wrote below.

Quick Anxiety & Stress Tamer. This powerful breathing technique will work for you and everyone in your family.

It’s been used by everyone from Navy SEALs and first responders to nurses and teachers.

Use it the next time you’re feeling tense, anxious, or frazzled. It will help you begin to relax from your very first exhale.

BOX BREATHING involves controlling both parts of your breath (breathing in AND out) as well as holding your breath.

It’s called “box” breathing because you do each part of the breath for an equal amount of time (4 counts), as if you are breathing around a square.

You’ll be amazed at how calm you feel when you’re done!

To start, sit up straight in a chair, feet flat on the floor.

Next, slowly exhale through your mouth as much air as you possibly can, for a total of 4 counts.

Now, hold your breath for 4 counts, and then gently and slowly breathe in through your nose for 4 counts.

And then hold your breath again, for 4 counts.

For a full session of box breathing, you simply repeat the cycle for a total of 4 times through.

We’re in this thing together, so let’s continue to LIVE THE CODE 24-7/365!

Kevin Kohan

HITFITNESSWAREHOUSE.com

Let us know what you think follow us on:

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GET YOUR HIT FIT ON DEMAND VIRTUAL WORKOUTS NOW!!

Your Perfect Lockdown Day Schedule

Wed, 13 May 2020 20:36:53 GMT

I’ve been seeing some INTERESTING posts from people on social media recently ...

People who:

● Haven’t showered in days

● Don’t ever change out of their pajamas

● Waste time and are bored every day because they don’t have a plan

● Not getting simple and small things done (that are normally no big deal)

● Are suffering from more anxiety and stress than usual, because they don’t have any normalcy in their lives!

Hey, there’s NO judgment here! In fact I’ve been guilty of one or two of these over the years …

But right now it’s more important than EVER to make sure that we’re doing what we can to keep our head in the game and not let ourselves slip!

If this sounds like you (or someone you know!) then a little structure may be exactly what you need.

That’s why I created a quick guide below called YOUR PERFECT LOCKDOWN DAY!

Creating your own version of this will do SO MUCH to help keep your stress levels lower, stay on-track with your goals, and even have more fun in your life!

Who knew that when this year kicked off, it would turn out the way it has so far?

The best thing we can do is roll with it, adapt our routine, and get on with life the best we can.

If you don’t have a schedule, it’s like playing a game of dominoes.

If one little thing goes awry, it can cause a cascade of events that can throw off your entire day … or worse!

And that can lead to:

● Stress (which you know is bad for your health). Which can lead to ...

● Poor sleep. Which can lead to ...

● Not-so-healthy meals. Which can lead to ...

● Little or no exercise/activity.

Now imagine the OPPOSITE of all that: having a sense of peace and feeling in control … sleeping great at night … having more energy … and feeling proud of yourself because you’re taking control of your day!

Just a few things plugged into a schedule can make a WORLD of difference! Check out this sample schedule:

YOUR PERFECT LOCKDOWN DAY

6 a.m.: Morning Ritual: 5 Minute Flex Flow (*Same flow used in our NEW HIT Fit On-Demand Program), Wake up, drink a glass of water, take vitamins

6:30: Gratitude Practice / Meditation

7 a.m.: Workout

8 a.m.: Shower

8:15 a.m.: Breakfast

9 a.m.: Work

Noon: Lunch, get outside for fresh air, personal development

1-5 p.m.: More Work: client meetings, virtual coaching, etc. (ALSO: deal with mail and paperwork/make any phone calls for any personal business.)

5:30 p.m.: Dinner, chores, and fun/family time! (do something creative, write random cards to family members/friends,

9 p.m.: Reading, gratitude practice/prayer, and sleep!

Take a few minutes today to create YOUR perfect day schedule – set yourself up for success by being realistic about how much you actually can accomplish in a day.

And then hold yourself accountable to following it.

You will be amazed how after just a day or two you will feel so much more relaxed and at peace.

Make it an amazing day,

Kevin Kohan

Owner HIT Fitness Warehouse

Hitfitnesswarehouse.com

PS: GET YOUR HIT FIT ON DEMAND VIRTUAL WORKOUTS NOW!!

REFERENCES: https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine

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The Purpose Of Exercise

Wed, 06 May 2020 22:50:01 GMT

Most of us go about choosing our exercise the wrong way.

We base our decisions predominately on what’s the best for weight loss.I get questions all the time from people asking what exercise is “better.” And I always respond, “better for what?” Of course, I know what they’re getting at, so my response is more of an exercise in self-awareness. I want people to see that they’re choosing their exercise for all the wrong reasons.

How Transformation Happens

When it comes to exercise, transformation is the result of being fully engaged with the activities you’re doing, and being able to do them consistently and long enough to actually see the fruits of your labor.If you hate going to the gym and lifting weights, then it doesn’t matter if that form of strength training is amazing for weight loss and changing your body, because you’ll never enjoy it enough to stick with it for months and years to have that transformation happen.If you’re prone to injury, then doing HIIT sprints aren’t going to help your fat loss when you’re laid up on the couch due to straining a muscle. It doesn’t matter how great they are for your metabolism.

The Purpose of Exercise

The #1 goal of exercise is to enjoy moving your body because it makes you feel good. When it makes you feel good you will want to do it, and you will look forward to working out each and every time.Motivation stays high. Consistency stays high. Adherence stays high. This all adds up to transformation. But this is something you need to figure out for yourself...When you do figure it out you will totally get it! We need to stop focusing on the end result when we’re making our decisions. Getting engaged with the process is how transformation happens.If you were the only person in this world, what would you do for exercise? If you never lost another pound would you still do your exercise? Because one day you will be at your goal weight, and if your only driving force to exercise is your weight, you will no longer have the desire to exercise, as that sole piece of motivation will be gone.

How to Pick Your Exercise

Learning how to choose your exercise is one of the core Daily Focus Habits you learn about in HIT FIT LOCKDOWN CHALLENGE, our program that teaches you the mental and physical habits that lead to transformation.We layer in key habits one at a time until you’re eventually a changed person. And the best part is that these results stick around because you approached your weight loss the right way this time and focused on habit change.Enjoyment is always the main goal of exercise. Whether that means walking, biking, rock climbing, roller blading, basketball, weight lifting, gardening, or one of the other thousand different activities, you have to self-reflect on what makes you happy and do more of that.Enjoy exercise for the exercise itself – not for what it leads to. That side effect comes naturally. That’s how you stay motivated. That’s how you stick with exercise. That’s how you transform you mind, body, and life.We would love to help you make that happen.

When you join our HIT FIT LOCKDOWN that’s what you’re going to learn a whole new approach to weight loss. The program is based on universal behavioral change principles. And I surround that with additional resources that add to your success – a supportive community of people undergoing a similar journey, an accountability system that keeps you taking action, monthly coaching calls, and a coach that understands your struggles and how to persist through them so you too can have a breakthrough. So PLEASE do us a solid a favor and at least check out the enrollment page to see what the program is all about. We have seen too many lives change not to at least give you a little nudge.

GET YOUR HIT FIT ON DEMAND: https://hit-fitness-warehouse.myshopify.com/collections/all

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#2 How to Do Single Arm Push Ups

Don’t Underestimate the Power of Your Bodyweight Part Two

Wed, 29 Apr 2020 21:08:24 GMT

Continuing from our Training Tip Tuesday yesterday. . .

“How to Manipulate Bodyweight Training”

Where I discussed In this article, three methods I have been using for years.

1. Adjust angle of body and placement of feet/hands

2. Manipulate Bodyweight distribution

3. Slow tempo down and add pauses

So. . . . Don’t Underestimate the Power of Your Bodyweight!

If you exercise for the long-term benefits on health and strength as well as wanting to look good naked, bodyweight movements should be an integral part of your training plan.

This being said, The number one best way to increase your overall strength is to use advanced variations of movements. Obviously, if you’re not someone who can do advanced movements, you need to work through your progressions.

Beyond Bodyweight Training Basics.

This is where different forms of advanced bodyweight exercises come into play.

Using the push up as an example again: a simple beginner’s push up would be your regular push up from the floor, the next level of push up with your feet elevated on a box(adjusting angle), and then placing your hands or feet on something unstable (adjust ground aka stability of movement). Finally, to the hardest progression of the push up…’One-Arm Push Up’(adjust two legs to one-leg)

So I provided you with five different ADVANCED BODYWEIGHT MOVEMENTS with Repetition Standards, as well as FOUNDATION MOVEMENT Repetition Standards. Basically both of them use the same exercise (with possible variation) for a set number of repetitions you were striving for. I.e.… ADVANCED 10 reps FOUNDATION 3 reps..

#1 Pistol Squats

Foundation: 3 reps per side 

Advanced: 10 reps per side

• Coaching Notes:

A big predictor of success in this exercise is ankle mobility, so if this is an area you struggle with, make sure that you’ve done some mobility work before going right into the move.

If you’re still struggling with balance, put a five pound plate under your heel, or hold a plate in front to give you a slight counterbalance.

Common Mistakes:

Make sure to control this rep as you lower, and avoid ‘falling’ to the bottom position.

Foundation: 3 reps per side 

Advanced:10 reps per side

Coaching Notes:

Start off with both hands on the ground at your bodies midline, and the legs wide. Lift one hand and put it on your thigh.

Lower slowly, making sure to keep tension through the whole body at all times.

If starting on the ground is too hard, make these easier by doing them on a bench or a smith machine.

Common Mistakes:

As with many other exercises, this one breaks down if the total body tension is lost. Most of the time you’ll feel sore in the obliques the day after attempting these for the first time, so ensure that your ribs are locked down to your pelvis, and that you don’t shift weight side to side during the rep.

Foundation: 10 midway reps 

Advanced:10 full reps

Coaching Notes:

Start off by lifting the legs and pressing the hips up into a shoulder stand position. Make sure that the shoulder blades are pulled back like a row to support and protect the neck in this position.

From here, tighten the core, glutes, and quads hard and begin to lower yourself.

Lower to a point where you have control before bringing yourself back up to the top position. Repeat, adding extra range of motion each time.

Common Mistakes:

Don’t let your hips sag here. Keep the glutes engaged at all times.

Often trainees will try to go too low to fast, resulting in a sloppy rep or loss of control. Instead, Only go to a position where you have complete control, and progress the exercise by generating more internal tension from knees to shoulders.

#4 Front Lever

Foundation: 20 seconds single leg

 Advanced:20 seconds

Coaching Notes:

Start off with the single leg version with one knee tucked to your chest. Hold a hollow body position, and think about pulling your arms down to meet your body just like you would with a straight arm pulldown.

If holding for any length of time is too difficult at first, you can start by doing reps. Hold for one count at the top of the movement before lowering under control.

Common Mistakes:

Make sure that the full body is held in tension, and that there is no ‘sag’ in the hips.

When first starting off, it’s easier to begin with some tension in the lats and upper back, so don’t start from a dead hang.

#5 Handstand Pushups

Foundation: 5 reps

 Advanced:12 reps

Coaching Notes:

Keep tension through the whole body as you press by squeezing glutes and quads through the whole move.

These are often best done in a cluster set. This means you set up and do 3-5 reps before taking a 15 second break. Then do another 3-5 reps. Repeat.

Common Mistakes:

Don’t overarch your back as you press up.

Since this is such a difficult move, there’s a potential to do more “grinding” type reps on this exercise. Avoid doing that by terminating the exercise before you get to technical failure.

Avoid this by doing sets of “cluster sets”. Do about 50% of your maximum reps, drop down and take 10 deep breaths, and repeat the set.

HIT FIT On Demand Virtual Workout Program Coming Soon!

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Don’t Underestimate the Power of Your Bodyweight

Wed, 22 Apr 2020 22:01:17 GMT

If you exercise for the long-term benefits on health and strength as well as wanting to look good naked, bodyweight movements should be an integral part of your training plan.

By getting the ability to move your body through space in a range of different motions, planes, and exercises, you’ll have a huge advantage over those who only train with weights.

Use these challenges as guidelines to get more able and athletic, while looking like someone who can carry a couch of a flight of stairs with ease

Beyond Bodyweight Training Basics .

This is where different forms of advanced bodyweight exercises come into play.

A great way to enhance your training and make it more advanced is to make it into a single limbed uni lateral movements from your typical bilateral Movement.

Bodyweight Standard Tips and Tricks

#1 Pistol Squats

Foundation: 3 reps per side

Advanced: 10 reps per side

• Coaching Notes:

A big predictor of success in this exercise is ankle mobility, so if this is an area you struggle with, make sure that you’ve done some mobility work before going right into the move.

If you’re still struggling with balance, put a five pound plate under your heel, or hold a plate in front to give you a slight counterbalance.

Common Mistakes:

Make sure to control this rep as you lower, and avoid ‘falling’ to the bottom position.

#2 How to Do Single Arm Push Ups

Foundation: 3 reps per side

Advanced:10 reps per side

Coaching Notes:

Start off with both hands on the ground at your bodies midline, and the legs wide. Lift one hand and put it on your thigh.

Lower slowly, making sure to keep tension through the whole body at all times.

If starting on the ground is too hard, make these easier by doing them on a bench or a smith machine.

Common Mistakes:

#3 Flags aka ‘Rock-Abs

Foundation: 10 midway reps

Advanced:10 full reps

Coaching Notes:

Start off by lifting the legs and pressing the hips up into a shoulder stand position. Make sure that the shoulder blades are pulled back like a row to support and protect the neck in this position.

From here, tighten the core, glutes, and quads hard and begin to lower yourself.

Lower to a point where you have control before bringing yourself back up to the top position. Repeat, adding extra range of motion each time.

Common Mistakes:

Don’t let your hips sag here. Keep the glutes engaged at all times.

#4 Front Lever

Foundation: 20 seconds single leg

Advanced:20 seconds

Coaching Notes:

If holding for any length of time is too difficult at first, you can start by doing reps. Hold for one count at the top of the movement before lowering under control.

Common Mistakes:

Make sure that the full body is held in tension, and that there is no ‘sag’ in the hips.

When first starting off, it’s easier to begin with some tension in the lats and upper back, so don’t start from a dead hang.

#5 Handstand Pushups

Foundation: 5 reps

 Advanced:12 reps

Coaching Notes :

Keep tension through the whole body as you press by squeezing glutes and quads through the whole move.

These are often best done in a cluster set. This means you set up and do 3-5 reps before taking a 15 second break. Then do another 3-5 reps. Repeat.

Common Mistakes:

Don’t overarch your back as you press up.

Since this is such a difficult move, there’s a potential to do more “grinding” type reps on this exercise. Avoid doing that by terminating the exercise before you get to technical failure.

Avoid this by doing sets of “cluster sets”. Do about 50% of your maximum reps, drop down and take 10 deep breaths, and repeat the set.

One of my biggest pet peeves is when young athletes or new clients come into my gym and they get frustrated when I don’t quickly put them under a heavy barbell to see how much weight they can lift.

Some of my clients (and even advanced athletes) have HORRIBLE form and technique when they first come in; this is totally normal, and quite frankly, all too common.

I’ve always made it a point to go bodyweight training first and to make my clients prove to me and themselves that they are strong enough to handle their own bodyweight correctly and efficiently before using other strength tools extensively.

Bodyweight Workout Program for Strength and Conditioning: Bodyweight Standard

**As from our upcoming ANYWHERE ANYTIME MINIMALIST PERFORMANCE TRAINING

Duration: 30-40 minutes

Frequency: 3x per week

Exercise Type: Strength training

Intensity: Steady, deliberate

Repetitions: Varies by workout

Rest: As needed

The rule of thumb I have for my clients and athletes is that they have a solid level of bodyweight strength before they go on to any external types of resistance. You should easily be able to perform the following:

1. Standing Poses – Build leg strength as well as flexibility in the hips and hamstrings.

2. 25 “Ass to Grass” Bodyweight Squats.

3. 5 Chest-to-Bar Pull Ups (any variation).

4. 25 Chest-to-Deck Push Ups

5. 25 Lunges per Leg Non-Stop.

6. 3 Handstand Push Ups OR 5 Pike Presses.

7. 20 Recline Rows.

8. 10 Hanging Knee Tucks.

9. 90 sec Basic Plank Hold.

Bodyweight training is all about the basics and the truth is, no matter how advanced you are, your body will always fall back on its base level of strength. Your overall bodyweight strength will always serve as the foundation and bridge to your other strengths.

When it comes to the basics of bodyweight training, you should be familiar with all of the essential movements: squats, lunges, push ups, pull ups, rows, and plank variations. You should also have the ability to climb, crawl, sprint, and jump.

These are primal movements.

Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. Strength tools such as kettlebells, dumbbells, barbells, and sandbags are useless without having the proper bodyweight strength and conditioning foundation.

One of the best types of tests that I like to put my athletes and clients through challenge their general bodyweight conditioning and strength levels is the Bodyweight Gauntlet. If you haven’t seen the gauntlet testing standards then here they are below.

I’ve always been a huge believer of training aggressively and pushing your body to the limit in order to take your results to the next level.

Try it out and take the test to see where you’re at. Are you a WARRIOR, Soldier, or just a Manimal? Leave your comments and score!

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Hack Your Body With These Bodyweight Workouts

Wed, 08 Apr 2020 22:01:42 GMT

Body Weight Circuit Training Program Included

Getting really strong at the big three -the bench, squat, and deadlift is awesome and necessary for long term strength and ability. Too often though, people prioritize these moves over the ability to move their body through space.

During a fat loss phase or when trying to get lean, leaving out bodyweight movements is a huge mistake. Ability to execute difficult calisthenics exercises is a great predictor of body fat percentage.

This is because advanced variations of bodyweight moves rely on a high strength to weight ratio. This means that the more weight around your midsection, the less likely it is you’ll be able to do a muscle-up or a one arm pushup.

By focusing less on the scale and more on bodyweight abilities you’ll get the body you want faster by harnessing the power of your body’s adaptive tendencies.

In this article you’ll see:

* Why bodyweight movements signal to your body to drop the fat.

* Where a lot of people go wrong adding in bodyweight movements.

* The “Secret Weapon” of bio-hacking your way to a lean body.

* How you stack up against the best with five bodyweight challenges.(NEXT WEEK!!)

Want To Get Stronger? Lift Heavy & Lose Some Fat… Simultaneously

The body is an amazingly adaptive machine. However, if you want to go from chubby to ripped, you can’t just ask nicely. It takes hard work in the kitchen and in the gym to force your frame to make the change you want.

For proof of this look no further than Olympic lifters. By continually lifting heavier weights, their bodies get stronger, more muscular, and their bones become thicker and denser as a result.

So if our goal is to get leaner, we have to present our body with the correct stimulus that nudges our evolutionary mechanisms and says “in order to survive, we need to drop non-essential weight”.

The best way of doing this is not by adding plates on our bench press or deadlift. Instead we need to add in exercises where being lean is not only an advantage, it’s a necessity.

This is a simple concept, but one that a lot of people get wrong because these moves often have a steep learning curve or are extremely intense.

Where People Go Wrong

Most lifters screw up this concept by simply picking boring exercise. If your idea of a bodyweight workout is pushups and lunges, you’re simply not challenging yourself enough to make meaningful changes.

If your idea of a bodyweight workout is push ups and lunges, you’re simply not challenging yourself.

There are literally unlimited variations of bodyweight exercises that you can do to make them harder or easier depending on your level, so being resigned to the four basic moves that you see in every gym is doing a disservice to your physique.

We know that the general rep range for the following are pretty set in stone:

* Strength 1-5 reps

* Hypertrophy 6-15 reps

* Muscular Endurance 15+ reps

So doing sets of 40 pushups is not going to send the right signal to your body.

So we need to pick the exercises that challenge you in those rep ranges in order to get the results we want.

Make the Switch

Pushups can graduate to 1-Hand Elevated Pushups, Archer Pushups, and finally 1-Arm Pushups.

Bodyweight Squats progress to Bulgarian Split Squats, Skater Squats, and finally Pistol Squats.

Pull ups can be advanced to Archer Pull ups, Clapping Pull ups, and finally Muscle Ups.

The Secret Weapon

You’ll start to see physical changes just by changing out some of your regular exercises for advanced bodyweight variations. However, if you want to take this body signaling to the next level, use the secret weapon of developing a lean muscular physique… Hill Sprints.

Just like you would expect from a routine that promises above-average results, it takes above-average effort.

“Above average results takes above average effort.”

Since most of us haven’t hit our top speed in a while, we do these sprints on a hill in order to slow us down and avoid any potential injuries. After a good warmup, the goal of these is to work at close to our all-out maximum effort.

Hill sprints are much more like a 3 rep max squat than they are like traditional cardio, and should be respected as such.

Once you’ve completed a thorough warmup, which should include at least 3 hill sprints of 40-50 yards at increasing intensities, set a timer for 20-30 minutes.

Sprint the 50-yard hill focusing on consistent breathing. Walk to the bottom and take your time to recover almost completely. If you go again while you’re still gassed, you’ll lose out on some of the intensity. This is the key element.

Repeat as many times as you can in the time you set. Next time you do your hill sprints, shoot to improve by getting at least one more ‘rep’.

Start off with this workout just once per week, but you can do them anywhere between 1-3 times after acclimating.

Adding Bodyweight Training to Your Strength Program

If you’re already doing a heavy strength based program like Dr. Rusin’s Functional Hypertrophy Training program you can still add these moves in effectively just as JR did with that nasty high rep bodyweight squat heart rate ramp in Phase 1!

By using them as finishers, you can still get the benefits, while building fluency in difficult bodyweight exercises.

Use the lower body moves as finishers on the upper body days, and vice versa.

To make these an effective finisher, pair one of the bodyweight moves with a more cardiovascular component like Airdyne bike sprints, rowing intervals, or even a farmers walk.

Shoot for between 4 and 8 rounds.

WE’VE INCLUDED A THREE LEVEL BODYWEIGHT WORKOUT FOR YOU BELOW!!

BODY WEIGHT CIRCUIT TRAINING PROGRAM

Beginner - “I’ve never work out or rarely workout” Follow the workout below:

Ø PUSH UPS ON KNEES: 10 REPS

Ø PLANK HOLD :15 SEC

Ø CHAIR SQUAT (Sit on a chair and stand up) 10 REPS

Ø BICYCLE CRUNCHES 10 REPS TOTAL

Ø CHAIR DIPS WITH KNEES BENT 10 REPS

Ø HIGH KNEE, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE

Ø REST 90 SECONDS

Ø CRUNCHES 10 REPS

Ø REVERSE LUNGES 10 REPS TOTAL

Ø BRIDGE HOLDS :15 SEC

Ø INCH WORM 5 REPS

Ø LEG RAISES 10 REPS

Ø CHOOSE 1: HIGH KNEES, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE

Ø REST 90 SECONDS THEN REPEAT ONE MORE ROUND

· Intermediate - “I’ workout 2-3 times a week”: Follow the workout below:

Ø HAND RELEASE PUSHUPS: 10 REPS

Ø PLANK HOLD :30 SEC

Ø AIR SQUAT 10 REPS

Ø BICYCLE CRUNCHES 20 REPS TOTAL

Ø BENCH DIPS WITH LEGS STRAIGHT 10 REPS

Ø CHOOSE 2: HIGH KNEE, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE EACH

Ø REST 60 SECONDS

Ø STRAIGHT LEG SIT UP 10 REPS

Ø REVERSE LUNGES 10 REPS EACH SIDE

Ø BRIDGE HOLDS :30 SEC

Ø INCH WORMS WITH PUSHUP 5 REPS

Ø DOUBLE CRUNCH: 10 REPS

Ø CHOOSE 2: HIGH KNEES, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE

Ø REST 60 SECONDS THEN REPEAT TWO MORE ROUNDS

Advanced - “I’ workout at least 5 times per week consistently" Follow the workout below:

Ø REGULAR STRICT PUSHUPS 10 REPS

Ø PLANK HOLD :45 SEC

Ø SQUAT JUMPS 10 REPS

Ø BICYCLE CRUNCHES 20 REPS TOTAL

Ø BENCH DIPS WITH LEGS ELEVATED 10 REPS

Ø COMPLETE ALL THREE: HIGH KNEE, BUTT KICKS & JUMPING JACKS FOR 1 MINUTE EACH

Ø REST 30 SECONDS

Ø V-UP CRUNCH 10 REPS

Ø LUNGES JUMPS 10 REPS EACH SIDE

Ø BRIDGE HOLDS :45 SEC

Ø INCH WORMS WITH PUSHUP 10 REPS

Ø HOLLOW ROCK CRUNCH: 10 REPS

Ø COMPLETE ALL THREE: HIGH KNEES, BUTT KICKS & JUMPING JACKS FOR 1 MINUTE

Ø REST 30 SECONDS THEN REPEAT THREE MORE ROUNDS

** Always consult with your primary physician or doctor before participating in any new exercise programs **

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Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

Wed, 01 Apr 2020 19:50:35 GMT

24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

Download Ebook Now --> Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

Stress is sneaky. Especially right now, in the midst of the Coronavirus.

The truth is, some stress is normal … but chronic stress (like what can be happening right now with everything going on) can do a real number on your body.

It can wreak havoc on your hormones, making you gain weight (especially unhealthy belly fat).

 And it can also take a major toll on your health, paving the way for illness and disease.

Scientists are learning more all the time about how stress can impact your health.

It's never been a big secret that stress causes illness, but until recently, it was never clear HOW it played a role.

STRESS & INFLAMMATION

But now it seems pretty clear that "chronic psychological stress" causes inflammation. As you likely know, inflammation is associated with practically every disease process affecting our bodies!

 That's why we put together this guide!

I wanted to do the best I can to equip you with the tools you need to reduce your stress levels and improve your quality of health as we deal with this pandemic.

IT’S TIME TO TAKE BACK CONTROL

 The good news is, you can take back control by learning some easy techniques that will calm your body, ease your mind, and lift your spirit.

 This ebook “Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19” outlines 24 techniques and tips to help you feel less stressed.

We hope it helps you lower your stress levels and find more balance in your life

Stress Antidote --> Beat the Stress: 24 WAYS TO REDUCE STRESS IN THE MIDST OF COVID-19

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BEHIND THE SCENES: MY APPROACH TO MEAL PLANNING

Wed, 25 Mar 2020 23:05:05 GMT

Grocery store craziness during a pandemic!

The last time I went to the grocery store I asked random ‘grocery shoppers’ (the ones I thought weren’t going to want to smack me upside my head with their grocery bags—-cuz we all know the patience people have right now ) a couple questions about the chaos that was taking place and how it was affecting their overall h and wellness.. They answered below….

ME: When was the last time you went to the grocery store?! Was it better than it was just after it was announced… The same… Or worse? Was there anything in particular you noticed?

RANDOM SHOPPER: “When I went to the grocery store yesterday, there actually was toilet paper and I didn’t see anyone fighting or arguing over who got the last TP! But for some reason the meat counters still were empty.”

Here’s my take on it: “For the most part, most of the foods in my store that were in short supply actually were processed foods! They were stocking up the shelves every day with canned, boxed, and bagged foods aka ‘processed foods’.. But, are unable to keep up with the demand … so by the end of the day shelves were completely emptied. Along with pre-made meals in the freezer section like, frozen pizzas , hungry man meals , hot pockets , etc.

…. On the other hand…There were still plenty of healthy options in the freezer case and produce sections . Which is super good news for those of us who eat a clean, whole foods diet.” — So I was sure to get my share …

When it comes to planning and prepping your meals, it’s sort of like taking a trip back to the old days, when our grandmothers/great-grandmothers had to plan their meals based on…what was available!

This might mean you have to be a little more flexible when it comes to your ingredients when doing your meal planning. When in doubt, use this simple equation that Carolina and I use, because it won’t steer you wrong: protein + veggie + healthy fat = a balanced meal!

Do you have everything you need right now at home!?

Is there Anything you couldn’t get?

If you feel like you can use some help with this be sure to download my free e-book that will teach you exactly what you need to look for when shopping and then reach out to us so you can get some professional help with this because this Is what we do best!

Link to download ‘cracking the FOOD LABEL CODE’: https://mailchi.mp/hitfitnesswarehouse/cracking-the-food-label-code

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HEALTHY IMMUNE SYSTEM

Wed, 18 Mar 2020 20:54:55 GMT

⚡With all the news about the coronavirus pandemic, it’s easy to feel powerless over your health. But there actually are some steps you can take to help your immune system in top shape.

‍♂Taking action goes a LONG way toward moving you from overwhelmed to empowered.

��I’ve got a list of healthy immune-boosting actions you can take to get back that sense of control.

DOWNLOAD THIS IMMUNE SYSTEM CHECKLIST https://drive.google.com/file/d/1x2tfz64DF6IFbwZIGDhz1cb0LO-4V-78/view?usp=drivesdk

NOTE: Remember, it’s still super important to follow prevention guidelines for handwashing and avoiding people who are sick …. even if you follow these steps!

1. Get enough sleep. This can help improve your body’s natural immune function. Aim for 7-8 hours a night.

2. Keep up with your fitness routine. Moderate to intense workouts lasting under an hour help boost your immune system both immediately and in the long run.

3. Cut back on your stress with scheduled downtime and breathing exercises. Chronic stress appears to wear down your immune system, which can make you more vulnerable to illness.

4. Eat a healthy & balanced diet that’s low in sugar. A balanced diet that contains veggies, fruits, and healthy fats is rich in antioxidants and micronutrients that support your immune system.

5. Stay hydrated. Drinking enough water makes it easier for your cells to do their job – plus allows your body to more easily process food and eliminate waste. Shoot for at least 8 8-ounce (240 ml) glasses a day.

DOWNLOAD THIS IMMUNE SYSTEM CHECKLIST https://drive.google.com/file/d/1x2tfz64DF6IFbwZIGDhz1cb0LO-4V-78/view?usp=drivesdk

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How to Read Food Labels "Intuitive Eating"

Thu, 12 Mar 2020 14:54:26 GMT

��Is this food healthy? (TUTORIAL)

Hey there! I’ve got some fun in store for you today with this mini-training!

If you’re at home, you might want to run to the kitchen and grab a package of food – anything that has a nutrition label on it will work ..

Because I’m about to break down how I read some of the most important parts of the food label, and you might want to follow along!

Ok, so on to analyzing your food label! Let's take a look at this nutrition panel.

The first thing I like to look at is the ingredients list. How many ingredients are there?

Basically, the fewer the better – that generally means the food you’re eating is less processed.

I personally try to keep the ingredients in my packaged food to __# (5, 6, etc.) or less.

That’s just my own general rule of thumb.

Then,I look at the ingredients themselves.

Did you know that they are listed in the order of their weight??

The ingredient used the MOST is listed first, and the ingredient used the LEAST is listed last!

And if you can’t pronounce it … it’s probably not something you want to put into your mouth.

One of the ingredients you want to pay close attention to is SUGAR!

You need to be careful here… because manufactures can be a little tricky about this.

Did you know that there are over 60 different names for sugar!?

Here are just a few: Barley malt, dextrose, agave nectar, dehydrated cane juice, and fructose. Here’s another tip: anything ending in “ose” is a sugar!

It sneaks its way into everything … so the more you know, the better the choices you’ll be able to make!

Also - if you see the words “hydrogenated” or “partially hydrogenated” on the label, that means there are unhealthy trans fats in the food.

The second thing you want to look at is the SERVING SIZE.

If it’s a half-cup, and you normally eat twice that amount, you know to double the numbers for all the information on the food panel.

It’s WAY too easy to eat more than the recommended portion size … so pay very close attention to that number.

Third, you want to pay attention to the total # of calories and macro breakdown.

While calories aren’t BAD for you… you definitely want to know how many are in there so you have an idea of how much you’re eating throughout the day.

Processed foods often contain a LOT more calories than you think they do - so it’s always a good idea to check.

As far as macros (protein, carbs, and fat), I could talk about them all day … so if you want to see my exact breakdown where I lay it all out for you, don’t forget to check out my new eBook: Cracking the Food Label Code.

In a nutshell, you want to make sure the % of fat, carbs, and protein aligns with your overall goals!

Fourth, let’s take a look at things you generally want to have LESS of.

Sugar is usually one of those things!

Women should shoot for less than 25 grams a day, and men, less than 38 grams a day.

Next, take a look at the SODIUM content, because that adds up quickly. If you’re concerned about high blood pressure, pay close attention to this number!

If you eat processed foods, this is one of the sneakiest items.

The American Heart Association recommends eating less than 2,300 milligrams a day of sodium, but they say the ideal amount is actually less than 1,500 milligrams a day.

Just for reference, there’s a little over 2,300 mg of sodium in a teaspoon of salt!

And don’t forget about the trans-fats that I mentioned earlier.

Now, on to the things we actually WANT more of ... this is #5!

Take a quick scan of the minerals and vitamins and look at how much of your daily value you’re getting here. I’m talking about things like calcium, iron, vitamin c, etc.

Also, check out the fiber. Among many other things, this is good for your digestion and gut health, and it can also help keep you feeling full. Women should aim for up to 25 grams of fiber a day and men should shoot for 38.

All of these things add up over the course of the day to keep you healthy and energized!

How are we doing so far?! Give me a “like” if you’re still with me!

I wanted to share one last thing before I get going ...

It’s my 10-second QUICK SCAN Food Label Technique!

In just 10 seconds, you’ll know if the food is something you want to put into your cart or not!

Here’s what I do. First, I look at the ingredients panel, and if there’s something in it I don’t want to eat, I put it back on the shelf.

Next, I look at the serving size. If it seems reasonable, I keep on going!

Then, I check the calories and macro breakdown to make sure it aligns with my goals.

If it makes the cut, I glance at the sodium, sugars and things I want to have “less” of in my diet. Lastly, I look for the brand with the most “good stuff” in it, like fiber, protein, vitamins, minerals, etc.

Pretty simple, right? First, eliminate the not-so-good stuff, and then check for the health bonuses!

I hope this helped you. Knowledge is definitely power!

If you’d like more information on any of this, I’m just an email away! Email us at:

contact@hitfitnesswarehouse.com

And don’t forget to grab my brand new FREE eBook “Cracking the Food Label Code” where I’ll go into even more detail to help you reach your goals! FREE eBook Here !

Thank you for watching! I’ll see you again soon!

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Cracking The Food Label Code

Wed, 04 Mar 2020 22:21:30 GMT

Are you a food label reader? �� ⭐There is SO MUCH important info on them... But decoding it can be confusing and time-consuming. That’s why I created Cracking the Food Label Code, my latest ebook! (FREE!) It outlines my fast & easy “10-Second Scan Strategy” that you can use to to make better decisions for you and your family

Cracking the Food Label Code - - -> Cracking the FOOD LABEL CODE <- - -

��Cracking the Food Label Code will also show you: → How to quickly eliminate foods that won’t give you the results you want, → And how to choose foods that will move you closer to your goals! PLUS … you’ll be able to get in & out of the grocery store, fast! Not only that, I’ll break down: The very first thing to look for on the product label ��Which carbs to eat more of ❓Which carbs to eat less of And more! It’s only available for a short time, so get your copy now!

Cracking the FOOD LABEL CODE: - - -> Cracking the FOOD LABEL CODE <- - -

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MOVEMENT IS MEDICINE. ESPECIALLY FOR SEX

Wed, 26 Feb 2020 20:08:11 GMT

We all know that exercise is good for you and the wide ranges of benefits it will bring. But there is one HUGE beneficial return that you can get out of it that I am willing to bet the most of you will start exercising and go to town with your workouts as soon as you hear this ……SEX.

Below Founder of Varsity House Strength and Conditioning Gym in Tappan, New York, and one of the best facilities in the country, Joe Riggio, is about to break out the truth about the correlation between Exercise and Sex. Because Movement Is Medicine.

Check out Varsity House Gym Here: https://varsityhousegym.com

——————————————————————————————————————————————

Did you know that moving and getting sweaty is actually a major turn on?

No seriously, science proves it! We release pheromones when we exert ourselves and sweat that actually attract the opposite sex.

Also, countless studies prove that those who exercise consistently have a greater sex drive and better sexual function.

For men being overweight can seriously lower testosterone and cause vascular issues that have been linked to impotence!

For women being overweight can also lead to hormonal changes that lower libido and crush your confidence and “sex appeal”.

What’s the answer? GET FITTER OF COURSE.

As they say…

Movement is Medicine!

Exercise of any kind has been proven in numerous studies to improve libido, and it really doesn’t take much.

How Can Exercise Effect Your Sex Life and Increase Libido?

1. Exercising regularly will make you feel better, look better, and have an overall better self-image. Something critical for a healthy sex life!

2. Exercise increases blood flow to your sexual organs just as it does the rest of the body. More blood flow means stronger erections for men and better lubrication for woman. Together that means

3. Exercise is the best way to SMASH STRESS, which is the number 1 libido killer in women and a major cause of impotence in men.

Why Weights Over Cardio for Better Sex?

Strength training is the bedroom KING! It’s all about testosterone (aka, the hormone responsible for your sex drive in both men and women). It also happens to be the main hormone for muscle building too!

University of Texas researcher Mary Haver MD says, “There’s an amazing cocktail of hormones that the body produces when we exercise.” That includes adrenaline, endorphins, and testosterone which all get a serious boost from any type of exercise.

Strength training alone raises your testosterone a LOT more than just jogging, spinning, or hitting the elliptical. SO much so that Haver calls strength training the FEMALE VERSION OF VIAGRA!

Tap into Your Natural Gym High

Want to make the most out of your post-workout sexual energy surge? The best time to take advantage of those “sex” endorphins is right after you hit the gym. Bring your spouse to the gym! Then you can reward each other with a round-two sweat sesh!

What’s your fool-proof plan of attack? Strength train 3-4 times per week and combine that with some low impact cardio or cross training to keep your libido riding high!

—————————————————————————————————————————————-

So to all Fitness Warriors and ‘soon to be’ Fit Warriors,

You have two options:

- Do nothing and wonder “why doesn’t it work anymore?

- Take this great info, put it to WORK and build the body you’ve always wanted, become more successful at you job, and build relationships with your partner in crime! Oh yeah…and have a blast while “doing it”!

P.S. If you need some help with your fitness and nutrition we have something awesome for you!

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MOVEMENT PROGRESSION MODEL FOR DUMMIES

Wed, 19 Feb 2020 23:35:44 GMT

*As seen in Anywhere Anytime Minimalist Performance Training program

Our Team of Expert Coaches at HIT Fitness Warehouse don’t load weight on someone because they look strong and we certainly don’t have an overweight client just run to lose weight.

When it comes to ‘stability and control’....We need stability in much the same way that we need air. We need to supply oxygen in the right amounts, at the right times, and according to the demand. It’s a simple supply-demand relationship and the same goes for stability. For years, the core muscles (read: abs) have been the focus of stability training and with good reason. The muscles traditionally referred to as “the core” provide a working surface for our extremities to push off of, which is crucial for any kind of movement.

The last few weeks and HIT FITNESS WAREHOUSE we have been working on the February theme of ‘Proper Movement and Mobilizing’ through bracing the core. In this case… “Bracing your core” is your oxygen and you need this to survive in the real world and come out injury free feeling amazing!

In order to move efficiently, maximize strength and power output, and or resolve/prevent pain and injury that must be checked off in order. These were gone over in last weeks blog post… https://www.hitfitnesswarehouse.com/four-steps-to-properly-brace-your-spine-for-better-movement-quality

In order to make sure that these three movement principles are always applied to all movement patterns, you should consider two KEY �� questions first:

✅Can you brace your spine in a stable, well – organized position? (Two-Hand Drill)

✅ do you understand how to load and create torque through the primary engines of your hips and shoulders?

Next step is to take these movement principles and apply them to full-range functional movements like squatting, pressing, dead lifting, pulling, etc. Once you become fluent in these movements then You will have the universal models for moving safely and effectively in all aspects of life.

��I.e. - if you understand the principles that govern a dead lift, you now own the knowledge to safely and efficiently pick anything up off of the ground.

��I.e. #2 - If you Can stabilize your shoulders during A pull up, you will have no trouble creating that seem stable shoulder position while attempting to climb a tree or a wall.

So the next step is to show physical competency with the basic movements..

MOVEMENT MOBILITY TEMPLATE

no matter what movement error, the template for correcting dysfunctional positions with these basic movements are always the same: Prioritize technique (motor-control) first, and then if the athlete can’t physically get into a good position, use mobility to improve position and function.

Step 1: TECHNIQUE - Always address motor control first. Make sure you understand how to correctly perform the movement and get into the right position (without failing to brace the core)

*Only if step 1 is not executed correctly.

Step 2: MOBILITY - If you are physically unable to assume a stable position because you are missing range of motion (ie-if you can’t drive knees out because quads are tight), then address mobility, targeting the areas that are restricting this movement.

Category 1 Foundational Movements

— >> Taken from the NEW AAMPT (Anywhere Anytime Minimalist Performance Training)**

All of the following exercises share a common sequence: They start in a position with a ‘Braced-Neutral Spine’ that can maximize torque in the hips and/or shoulders—-maintain that stable position throughout the entire range of motion.

Category 1 movements represent basic squatting, pressing, and pulling techniques.

THE SQUAT PROGRESSION:

Air/Bodyweight squat, goblet squat, back squat, front squat, overhead squat.

THE PRESS/PUSH PROGRESSION:

Push-up, Single arm overhead press, barbell/dumbbell floor press, barbell bench press, overhead barbell press.

THE PULL PROGRESSION:

Band Row, TRX/suspension Row, Flexed-Arm Lowering, BB Bent Row, Strict Pull-up/Chin-up.

THE HINGE PROGRESSION:

Unloaded Stick Deadlift, KB Deadlift, BB Rack Pull, Trap Bar Deadlift, BB Deadlift.

“Moving isn’t important, until you can’t” and “Don’t add strength to dysfunction.”  

Let’s think about these quotes for a second....

The majority of people don’t notice any impingement in their movement until there’s either pain or limits. So never ever move on to the next exercise in the movement progression model unless you have perfectly executed the previous progression levels first!

What Next?

Hire a QUALIFIED COACH to put you through a full body Functional Movement Screening or movement analysis and you will be on your way to setting New PR’s, breaking records and getting to the best you you’ve only dreamed of!

➡ ️Contact me at kevin@hitfitnesswarehouse.com to set up your Functional Movement Screening. Or reach out to contact@HITFitnesswarehouse.com for any other information on how to get started!

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FOUR STEPS TO PROPERLY BRACE YOUR SPINE FOR BETTER MOVEMENT QUALITY

Wed, 12 Feb 2020 23:33:35 GMT

A stable, well organized spine is the key to moving safely and effectively and maximizing power output in force production.

Three reasons for bracing your spine:

1. Learning how to brace your spine is a good position that can eliminate one of the greatest threats to the human: injury to your central nervous system. You can get knee replacements – you can get your hip replaced – but you cannot replace your central nervous system. This is the powerhouse of the human body. Prioritize midline stabilization and good movement mechanics.

2. A disorganize spine will lead to mechanical compromises. For example, I regularly run into athletes who have posterior chain issues… Specifically their hamstrings. The old-school thinking would have us fix the problem by stretching those stiff cables running down the back of the legs. While this may in fact improve hamstring flexibility, it doesn’t alleviate the back pain and fix the root of the problem. Fact is, that if we simply organize the athletes spine into a breast, stable position, range of motion improves by upwards of 50%. Prioritize midline stabilization and good movement mechanics.

3. Lastly, when you lose spinal positioning-head, rib cage, or pelvic fault-potentially shut down force production and lose the ability to stabilize your hips and shoulder. That’s right, your shoulder and knee pain could stem from your trunk instability. Prioritize midline stabilization and good movement mechanics.

So why do so many athletes regularly commit fundamental spinal sins that impede performance and invite injury? There are a few reasons.

They have a task-completion, get the job done mindset. A.k.a. getting it done as fast as possible.
They’ve ingrained poor positions and movement patterns into their training and day-to-day life. A.k.a. poor posture while sitting at the computer or leaning when standing.
They don’t have hey bracing strategy that transfers to the majority of the movements. A.k.a. they have no fucking idea what to do.

Consider an athlete cranking back his head just to reach his chin over a bar during a pull-up. After all, it is still possible to generate large amount of force from a bad position without immediate, or negative consequences. But overtime this catches up to you as most of us already know.

Another example that I’m sure we’ve all seen and done at some point ourselves, is with push-ups. We take the prioritization off of the midline stability and applied to cranking out as many reps as we possibly can and as quickly as we possibly can. This will only result in you peeling your body off of the ground which defeats the entire purpose of doing a proper push-up. The entire body is supposed to come up off the ground as a whole, stiff as a board, almost in a plank position with a neutral spine.

These are all conscious choices for all of us.

Patterns that are repeated in training or practice will always be revealed at game time. Rounding your back for a dead lift will ensure that you tackle with a flexed spine. Your dysfunctional, overextended spine, push-up position will transfer to overextension in your running. Bottom line, you may get away with poor form at first, but poor mechanics— with rounding your shoulders in a dead lift or slumping in your computer chair — but ultimately come down hard in the form of pain and injury.

What we need to be doing to prevent all of this from happening is to keep ourselves focusing and prioritizing midline stabilization and organizing the spinal column properly. But this is not the only time we should be focusing on midline stability, exercise is only the half of it. If you say that computer all day long with the rounded back, it shouldn’t come as a big shock to you that you can’t brace your spine in a good position and stabilize your shoulders during loaded athletic movements. It is simply lack of bracing their spine.

As many trainers will tell clients to work on developing more core strength and the importance of bracing, those same trainers may forget to ask a simple question… Do you know how to brace? Do you know how to fire your core properly?

B elow I included the bracing sequence as we coach at HIT FITNESS WAREHOUSE:

STEP 1:

Squeeze your butt as hard as you can.

STEP 2:

Pull your rib cage down.

STEP 3:

Get your belly tight, with the goal being to lock your pelvis and rib cage in place with your abdominals

STEP 4:

Set your head in a neutral position (looking straight ahead) and screw your shoulders into a stable position.

��Lastly, you can apply the two-hand rule to every day life positions like standing, sitting, and lying down. It can also be used with basic bodyweight movements like squatting, walking, or running.

��Below, the video included will take you through the two-hand rule that you can start applying to your every day life now.

CLICK LINK ➡️ THE TWO-HAND RULE FOR MIDLINE STABILITY

Stay tuned next week as we take what we learned here and applied to all of our movements in and out of the gym. Next week is ALL HANDS ON!!

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HERE’S TO TAKING THAT FIRST STEP. . . .

Wed, 05 Feb 2020 17:35:00 GMT

One of my favorite quotes:

A journey of a thousand miles begins with a single step.

~Lao-tzu

Do you have a goal that you want to pursue? Are you finding it difficult to take that first step toward making this goal a reality? What’s holding you back?

What has stopped you from taking those first steps to success?

Here are a few that have affected me at one time or another in the past:

1. Feeling Overwhelmed. Read the Lao Tzu quote again: ‘A journey of a thousand miles begins with a single step.’

- No matter how large or how small the endeavor, you still have to begin with a single action. You don’t have to have it all figured out. Simply take the first step.

2. Fear of ___________. (Fill in the blank.) It could be any number of things.

- Failure. Humiliation. Loss.

- Odds are the fear that you’re experiencing is far worse than the actual reality, if whatever you’re afraid of did happen. 99% of the time, the fear that’s holding you back is not that big of a deal. The potential discomfort you’d experience is nothing compared to the elation you’d experience from actually achieving your goal.

3. Unwilling to Leave The Comfort Zone. This is just a nicer way of saying you’re being too lazy to reach your goals.

- You must accept that achieving anything of significance requires work and dedication. So logout of Facebook, quit texting and hop off the couch and make your dreams happen.

4. Comparing Yourself with Others. Your objectives should simply be tied to reaching your own potential.

- Don’t worry about other people and what they’ve done unless it fuels you to work harder and do more. Otherwise focus on being the best version of you.

5. Thinking Things Had to Be Perfect. Waiting until the situation is perfect is a direct route to inaction because the situation will never be perfect.

- No matter how well prepared you are, there will always be something unexpected that pops up, so don’t let the need for perfection stand in your way.

6. Doing More Research . This is just another way of saying ‘you’re too lazy to do the real work.’

- As I just mentioned, things don’t have to be perfect to get started, so the need for endless research before taking action is completely unfounded.

7. Not Feeling ‘Worthy’ Enough . Not believing that you had enough education, knowledge, skill or experience can stop you before you get started, but the truth is that you can get experience without ‘doing’ and you can’t develop your skill without practice.

- Most every ‘expert’ I know felt this way at one point or another and still proceeded to take action. So should you.

**If you’re like me, the seven things that I listed above have at one time or another stood between inaction and action. But they’re all just small obstacles designed to separate the haves from the have-nots. The successful from the average. The real bottom line is this: no matter what your goal is, the best time to start is now.

I learned this when I made the decision to leave New Jersey to come to SoFlo, and once I learned this I dipped out of NJ 36 hours later. Everyone thought I was out of my mind, and to be honest....I probably was. But I did it any way because I was certain that my DESTINY was there.

There is no better time than NOW!

Ø Fast forward a few years, when Carolina and I decided to do our own thing and open shop I felt a version of all seven things I listed previously:

1. Becoming a business owner was overwhelming.

2. I was afraid of failure and humiliation. But my older bro Glenn said a few simple words to me that made a whole lot of sense , 'What's the worst that happens, It doesn't work out and you have to start over.' I was convinced, but still scared shitless.

3. I looked at all the surround gyms we would be competing against and it seemed to me that they had it down and we had our work cut out for us, but I knew they didn't have the drive that this North East boy had.

4. I knew that the circumstances were not ideal , especially because America was literally in the middle of going through the ‘Great Recession’. But I said to Carolina, “F*ck it! If we are gonna do it then THE TIME IS NOW!”

5. It crept into Carolina’s head…. Maybe we need to do more research and be sure of what we are getting into.

6. Especially because all I had was a BS in Exercise Physiology and a BS in Teaching Education , but not one business class with it. Maybe for a second I also thought we were not ready for this yet . I just had this feeling that if we didn’t do it then when will we do it? We had started from scratch, no loan whatsoever, and nothing but our minimal amount of savings we had.

7. Most 28 year olds were content with being employed and not having the responsibility of running his/her own business . Why should I be any different and take on the responsibility? (Cuz that difference is what separates us from them)

But ultimately I accepted the premise above : the best time to start is now .

And WE learned as I went.

WE new nothing about running a business, but I accepted CHALLENGE!

None of this would have happened unless I took the first step in spite of my insecurities.

And what WE learned through that experience has benefited me time and time again.

No matter what your goal, success is a process and it requires overcoming limiting beliefs and taking action.

Maybe your goal is to finally start your business.

Perhaps it’s to drop 25 pounds, become a brick shit-house', get ridiculously athletic and start competing.

Maybe your goals are to get to $500,000 in business revenue or $100,000 in personal income.

It really doesn’t matter whether you want to start a business or grow one. Whether you want to train for your first Crossfit competition or build a half-million dollar a year business.

Actually, I’d encourage you to dream big and set lofty goals for yourself. That’s part of what makes life worth living.

But you must understand, the key isn’t so much what the goal is, but how you act on it.

Once you’ve set your goal, big or small, you will do much, much better if you spend more time thinking about your ‘first steps’ than just the big picture dreams and goals that you’ve laid out.

Set the end goal and the set a bunch of small goals to get the momentum you need to succeed .

To get to your big dreams there are a lot of steps in between.

And many of those steps might not be as exciting or as fun to think about as the big endpoint you’ve identified as your ideal destination. But often it’s important to focus on the very next steps that you need to take in order to move towards your goals.

This is how you generate momentum.

By putting one foot in front of the other .

Success isn’t a big leap.

It’s the combination of hundreds or even thousands of little steps in succession.

But most people don’t recognize that, so they look for the magic bullet.

The quick fix.

And while this isn’t good news if you’re looking for immediate gratification, it’s great news if you’re willing to start stepping.

Because you understand that the magic is in the process and the process begins with that first step.

And don’t think that you’re stuck taking what you may feel are baby steps for long. Once you’ve achieved these first small goals, start to increase them.

Before you know it, you’ve put a series of steps together and you’re well on your way to achieving your big goal.

But before you can run, you need to walk. And before you can walk, you need to crawl.

- (*as said by yours truly K.Kohan)

So to quote Dr. Denis Waitley – “There never was a winner who was not first a beginner.”

The most important thing you can do to make your goals a reality is that first step.

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HOW TO CHOOSE THE BEST JOINT-FRIENDLY EXERCISES FOR YOU AND YOUR GOALS

Wed, 29 Jan 2020 22:51:47 GMT

By selecting the best exercises to build maximal strength and size, while limiting unnecessary stress and risk of injury, you can build a bulletproof body that will perform as well as it looks. In this article, you will learn why selecting the right exercises is the key to you training longer and harder. This approach is contrary to training with the purpose of beating up your body with the hope to look good in the short-term, but little thought over your long-term goals. We like to think that joint-friendly training is simply ‘training smarter and not necessarily harder.

Have An Objective Joint-friendly training is about having an objective. It’s about selecting the most appropriate exercises to achieve your goals while paying attention to injury risk and wear and tear on your body. It is identifying the risk versus reward of the exercises that make up the backbone of your training program. How useful an exercise is should be determined by its raw effectiveness in helping YOU hit your end goal while taking into account the biomechanics of what is happening at the joint. It has nothing to do with the tools you are using and should have no bias towards a specific style of training. The rules are simple; choose the right tools that will help you achieve your desired goals (strength, muscle size, performance, fat loss), and select the exercises where the risk versus reward makes sense.

PUT YOUR EGO ASIDE & YOUR BODY TO PRACTICE Always consider the cost-benefit ratio to you of any given exercise. EGO ASIDE, if you cannot justify the risk versus reward of an exercise you are using right now, then why are you using it? Do not neglect the muscles you can not see. Those little muscles provide stability around your valuable joints, and a support system for your bigger muscles to do their thing. Include more unilateral movements. A few times a week throw in some single-arm or single-leg work, allowing for greater focus on strength imbalances and working some of the smaller stabilizer muscles in the hips and shoulders. Focus on your pulling muscles a little more to ensure good balance of strength in your shoulders, as well as posture.

Detailed Exercise Chart: https://onedrive.live.com/?authkey=%21AJFPZSNhxTa8Ks0&cid=19EF9D65717806D5&id=19EF9D65717806D5%2145871&parId=19EF9D65717806D5%2130943&o=OneUp

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Visualization Leads to Actualization

Wed, 22 Jan 2020 18:26:49 GMT

Visualization, done right, can be extremely powerful in achieving any goal. As you think about your goals for the New Year, take into consideration the following…

Using your intellectual factor of imagination see yourself already in possession of your goal. Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it. You cannot achieve anything in your “outer world” until you first see it in your “inner world.”

Is Visualization for Real?

In one of the most well known studies on Creative Visualization in sports, Russian scientists compared four groups of Olympic athletes in terms of their training schedules:

· Group 1 had 100% physical training

· Group 2 had 75% physical training with 25% mental training

· Group 3 had 50% physical training with 50% mental training

· Group 4 had 25% physical training with 75% mental training.

The results showed that Group 4, with 75% of their time devoted to mental training, performed the best. "The Soviets had discovered that mental images can act as a prelude to muscular impulses." [1]

Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense. Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.

Visualization is another tool that Olympic athletes use to get their minds in shape for competition. In this technique, athletes mentally rehearse exactly what they have to do to win. Sports psychologists say that visualization boosts athletes' confidence by forcing them to picture themselves winning. It also helps them concentrate on their physical moves, rather than on distractions around them. [2]

Visualize to Actualize

Remember, all things are created twice – first in the imagination and then second in the physical world. Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich :

The law of autosuggestion, through which any person may rise to altitudes of achievement which stagger the imagination, is well described in the following verse:

“If you think you are beaten, you are,

If you think you dare not, you don’t

If you like to win, but you think you can’t,

It is almost certain you won’t.

“If you think you’ll lose, you’re lost

For out of the world we find,

Success begins with a fellow’s will—

It’s all in the state of mind.

“If you think you are outclassed, you are,

You’ve got to think high to rise,

You’ve got to be sure of yourself before

You can ever win a prize.

“Life’s battles don’t always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN!”

Observe the words which have been emphasized, and you will catch the deep meaning which the poet had in mind. Somewhere in your makeup there lies, sleeping, the seed of achievement which, if aroused and put into action, would carry you to heights such as you may never have hoped to attain.

Just as a master musician may cause the most beautiful strains of music to pour forth from the strings of a violin, so may you arouse the genius who lies asleep in your brain, and cause it to drive you upward to whatever goal you may wish to achieve.

Tips for Success

Create an affirmation statement and visualize yourself with your goal achieved

· Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk. Put it on a card and keep it in your pocket at all times

· Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it.

[1] Robert Scaglione, William Cummins, Karate of Okinawa: Building Warrior Spirit, Tuttle Publishing, 1993, ISBN 096264840X.

[2] Fiona McCormack, "Mind games," Scholastic Scope, Vol. 54, Iss. 10, New York: Jan 23, 2006

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Nothing Will Change This Year If You Don't

Wed, 15 Jan 2020 15:58:40 GMT

I’m not going to talk about SMART goal setting or the usual "new year, new me" bullshit. Like you, I have seen it every year for a long time. In fact, 2020 marks my 20th year in the fitness industry. Personally I am not one for New Year’s resolutions. I do believe the end of the year and start of another is a great time for reflection, introspection and time to plan for a better future, but I also believe any time is a great time for doing self-reflection and the like. It doesn’t have to be at the beginning of the year.

If we look at most people’s resolutions they revolve around getting healthier or fitter, earning more money, having a better social life, better relationships and so on. In order to have any of these things we have to change our behavior ; and in order to do that, we inevitably have to make an internal shift.

Personally I am a very goal orientated person, but goal setting, just like resolutions, has been pushed down our throats for over 20 years by self-help and fitness industries alike. If resolutions worked for everybody we would see people realize their goals every year. The truth is that some goals simply don’t work.

The power of our thoughts and the quality of them will lead our decisions, habits, and behavior. This will ultimately lead to us achieving (or not achieving) our resolutions in 2020. So, here are some points to consider when setting your resolutions for 2020.

Connect With Your Internal View of Yourself

Call it storytelling, internal dialogue, self-talk or the unconscious dialogue that goes on in your head (whether you are aware of it or not). The things you say to yourself about yourself has a massive influence on your behavior.

Most of our decision-making is based on self-stories. You unconsciously make decisions that match your idea of who you are and your identity. When you make a decision or act in a way that fits you,, the decision or action will feel right.

In contrast, when you make a decision or act in a way that doesn’t fit your self-story you feel uncomfortable. If you want to change your behavior and make the change stick, then you need to first change the underlying narrative that is operating.

If you want to be healthy, then you have to have an operating story you tell yourself that you are a healthy or healthier person….

….As author Stephen R. Covey said, “If the ladder is not leaning against the right wall, every step we take just gets us to the wrong place faster.”

When we deal with uncomfortable feelings with addiction or unhealthy obsession—using food, alcohol, pharmaceuticals, drugs, gambling, religion, even sex and exercise to help us feel better.

Initially, these things can make us feel better, but in the long term overuse of these things is often unhealthy. Relying on comfort food, for example, doesn’t help us work on the root cause of our emotions.

In an emotional eating cycle , we eat “bad” food, then often judge ourselves harshly. Next, we feel guilty and shameful for eating said “bad” food and for falling off the wagon with our diet. Finally, we have catastrophic thinking where we self-sabotage and create more self-loathing and, as a result, self-medicate with more "bad" food. Rinse and repeat. These thoughts, the emotions, and behaviors that follow hurt us.

Understanding this process and acknowledging the root problem can be the first step in breaking the unconscious circuit of unhealthy habits. Understanding your emotions will be the number one thing to work on if your resolutions in 2020 are to become a reality.

Don’t Make Your Resolutions Out of Obligation

Your why for your resolutions is crucial to your success in achieving them. I believe doing things for others can be a very strong extrinsic motivator—getting fitter so you can run around with your kids, honoring a passed or living family member or looking good for the opposite sex.

When you have a big internal and intrinsic why and when you are doing things that align with your purpose and your highest values, you will find you have a bigger yes burning inside of you. This will allow you to say no to all other things that get in the way and will help you overcome obstacles in your way.

Operating from a place of purpose and values trumps motivation anytime. Motivation comes and goes. The driving force that is left behind will help set up the habits and discipline required to soldier on.

Some Questions to Ask Yourself. . . .

Have you ever thought about what would make you happy?

What do you want?

Many of the resolutions we set are not necessarily what we genuinely want. . . .Have you ever filtered out what everybody else thinks, what everybody else wants and ignored everybody else’s judgment and criticism?

So much of the time we are worrying about what other people think of us to gain validation, external gratification, and acceptance—the very things that we have forgotten to give to ourselves. We often make our resolutions due to obligation rather than a genuine burning desire and passion to make them happen for ourselves.

"The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly and take care that you entertain no notions unsuitable to virtue and reasonable nature"

- Marcus Aurelius

Improve Your Emotional Intelligence

How we feel about things determines, for the most part, the choices we make and our behavior.

If you continue to do the same then you will continue to have the same results.

Sometimes EQ can come in the form of taking control of our environment so it leads us closer to our resolutions. What we know from research is that your environment and the systems you have in place are far more important than willpower and grit.

We forget that often our environment creates and controls us, Avoiding the people that tend to sabotage your health and fitness journey. The ones that get pleasure in watching you fail are the ones we need to avoid. These people can trigger poor choices.

My Setback …..It's when you are too proud to ask for a hand on your journey to keep you accountable or to track your progress—two of the main reasons why most resolutions fail.

It might also be how you view setbacks and failures. If we can view this as, ‘ All successes are just a string of failures’. In fact, our failures can give us the opportunity to simply tweak what it is we are doing in order to learn. If more people viewed setbacks in this way, we would see a lot more people sticking with their resolutions.

Maybe it’s being self-aware of procrastination, the little voice inside the head that is scared of the resolution, maybe it's saying we aren’t good enough. Maybe your goals are too big and unrealistic and you underestimate the difficulty of changing what is normal for you. Sometimes we forget action begets more action and if we don’t change something in our daily routine, no matter how small, nothing else changes.

EQ also comes in the form of falling in love with the journey, the habits, and the process. It is easy to fall in love with the destination, the results, and the outcome.

Placing value on what is learned along the way rather than the goal itself is what changes the person making them more emotionally intelligent.

Change the Way You Think in 2020

There is certainly nothing wrong with wanting to be better off financially, wanting to be ripped, to have better sex and relationships, or whatever your resolution is.

Maybe this year it is time for a different approach if you have been unsuccessful in the past. There is no doubt these things will improve our lives, but often we think that these external things will bring us happiness.

In fact, however, the quality of our thinking will dictate how we behave, influence the decisions and choices we make, and determine how happy we actually are. When the quality of our thinking is better, we naturally gravitate toward the things that are better for us.

Just remember that changing the way you think is just as important, if not more important, than trying to change what you do!

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Plant-Based Diet: Disease-Protective + Promotes Major Weight Loss

Wed, 08 Jan 2020 22:12:36 GMT

December 18, 2018

Dr. Axe on Facebook Dr. Axe on Twitter Dr. Axe on Pintrest Share on Email Print Article

Plant-based diet - Dr. Axe ==>> https://draxe.com/nutrition/plant-based-diet/

Harvard Medical School — which considers their own Harvard Healthy Eating Plan to be one example of a balanced, plant-based diet — reports that “The latest and best scientific evidence shows that a plant- based diet rich in vegetables, whole grains, healthy fats, and healthy proteins lowers the risk of weight gain and chronic disease.” (1)

Many other health authorities also now promote different variations of mostly plant-based diets, including the American Cancer Society and American Heart Association. Experts believe these diets can beneficial for helping both children and adults to increase their nutrient intake, while lowering excess or “empty calorie” intake. It’s been shown that plant-based diets (similar to vegetarian diets in many ways) offer protection against coronary heart diseases, metabolic syndrome risk factors, some cancers, obesity, hypertension, type-2 diabetes and cardiovascular mortality. (2)

Eating more plants, especially veggies and fresh fruit, in place of things like processed meats and packaged products is said to be one of the most valuable things we can do to treat obesity and help reverse the growing obesity epidemic.

While this is a good reason to go plant-based — considering two out of every three American adults, and one out every three children is now overweight or obese — there are many other reasons to eat more plants, too. These include lowering your carbon footprint, spending less on groceries overall, supporting organic agriculture, reducing your risk for most chronic diseases, and much more.

What Is a Plant-Based Diet?

Plant-based diets are modern takes on many types of healthy traditional diets that relied on widely- available plant foods — including vegetables, fruits, starches like potatoes or corn, beans/legumes, nuts, seeds and healthy fats like whole coconuts or olives.

There isn ’ t necessarily one “ plant-based diet ” in existence today, but rather dozens of different variations that stem from cultures found all around the world. Examples of popular plant-based diets include: The Mediterranean Diet, Macrobiotic Diet, Vegan Diet, Raw Diet and various types of vegetarian diets.

Research done at the University of Oxford Cancer Research Center showed that in general, plant- based/vegetarian diets provide relatively high amounts of complex carbohydrates, omega-6 fatty acids, dietary fiber, vitamin C, vitamin E, magnesium and antioxidants such as carotenoids or folic acid. While a plant-based diet can be very healthy, it sometime takes some planning to make sure you’re getting enough long-chain omega-3 fatty acids, retinol, vitamin B12 and minerals like zinc. (3)

Not ready to give up animal foods? That’s actually not a problem. Not every plant-based diet is vegan or even vegetarian. Many include quality animal foods, but aim to do so “in moderation” — it’s something taken in consideration when comparing Paleo vs. vegan diets. In other words, foods like meat, fish, eggs or dairy aren’t necessarily off-limits when you’re eating plant-based, they just usually take a back seat to eating lots of unprocessed plant foods. Aim to limit to less than 10 percent of your plate if selected.

How many plants can you expect to eat as part of a plant-based diet?

It all depends, since every plan and person is different. Some plant-based diets such as the Ornish Diet , The “ 80-10-10 Diet ” and vegan diet are very high in carbohydrates (like veggies, fruit, beans and grains) but very low in fat and protein. Following these diets might mean you ’ re getting up to 60 – 80 percent of your daily calories from the carbohydrate macronutrient and as little as 10 percent from fats or proteins.

“When analyzed, some of the longest lived civilizations in the world like Okinawa, Japan eat a diet comprised of foods that are over 80 percent carbohydrate macronutrients,” says Joel Kahn, MD, a clinical professor of medicine at Wayne State University School of Medicine and author of The Whole Heart Solution. “As long as calories from carbohydrates are whole and unprocessed, such as oats, whole wheat, spelt, quinoa and rye, high amounts are favorable and associated with health.”

Other varieties, such as the DASH Diet or Mediterranean Diet, might be around 40–60 percent carbohydrates, but include more healthy fats and proteins.

Plant-based diet guide - Dr. Axe 5 Plant-Based Diet Benefits

1. High In Anti-Inflammatory Food

Inflammation is now being tied to nearly every chronic disease there is, from leaky gut syndrome and arthritis, to cancer and heart disease. Anti-inflammatory foods help stop the progression of disease by supplying nutrients that fight oxidative stress (also called free radical damage) including:

Antioxidants and phytonutrients (such as flavanoids, resveratrol, quercetin, beta carotene, and more) Essential vitamins such as vitamin C, E and A Trace minerals Electrolytes Essential fatty acids Studies show that diets high in anti-inflammatory foods promote longevity, regulate the immune system, and impact the way inflammation affects our bodies and our lives. Plant foods can help foster better gut health, boost immune functioning and reduce autoimmune reactions that can cause a cascade of age-related diseases. (4)

2. High in Fiber

Plants such as vegetables, seeds, ancient grains and legumes are high-fiber foods that are capable of lowering your risk for constipation, digestive problems, high cholesterol, heart disease and diabetes.

A high fiber diet helps to prevent cravings and overeating, keeps your arteries clear from plaque, and allows healthy probiotic bacteria to thrive in your GI tract. Soluble fiber slows down digestion and makes you full by attracting water and forming a gel-like substance, while insoluble fiber tends to speed up digestion by adding bulk to stool.

Some of the top high fiber plant foods to include in your diet? These include avocado, flax or chia seeds, berries, gluten-free oats, coconut, apples, cabbage, artichokes, figs or dates.

3. Can Help You Reach or Maintain a Healthy Weight

Research shows that plant-based diets are cost-effective, low-risk interventions that can help reverse adult and childhood obesity. Plant-based (or “ mostly plant-based ” ) diets are tied to a lowered risk for obesity, lower BMI status and reduced complications related to obesity including heart problems or metabolic syndrome.

A 2013 study published in the European Journal of Clinical Nutrition found that an 18-week dietary intervention using a low-fat plant-based diet helped improve body weight, plasma lipids and glycemic control. (5)

4. Lowers Your Risk for Chronic Diseases

Many populations living around the world that still eat “ traditional diets ” high in plant foods tend to suffer from far less chronic diseases overall than those eating modern Western diets do. In the world ’ s “ Blue Zones ” — where the highest percentage of people living over the age of 100 can be found — plant-based diets help to reduce the rates of heart disease, cancer, dementia, diabetes, osteoporosis and more.

The famous Lyon Diet Heart Study found that a Mediterranean-style, mostly plant-based diet could cut heart attacks and death rates due to heart disease by 70 percent compared with a traditional American Heart Association diet. (6) Other research has shown that plant-based diets can significantly help lower body mass index and high obesity rates, high blood pressure, high triglyceride and cholesterol levels, diabetes risk and more. (7, 8)

Plant foods that are commonly eaten in the healthiest parts of the world? These include: leafy green veggies, fresh herbs and spices, tropical fruits like mangoes and pineapple, nuts and seeds (almonds, walnuts and cashews, for example), corn and ancient grains, olive oil, beans and sweet potatoes.

5. Good for the Environment

Not only does a plant-based diet have benefits for your waistline and health, it ’ s also good for the planet. Eating foods that are “ lower on the food chain ” takes less natural resources to produce, has a lower carbon footprint, spares the lives of livestock, and reduces food scarcity globally.

According to a report in the American Journal of Clinical Nutrition, manufacturing animal foods requires a higher proportion of water, land, fossil fuels and energy than most plant foods do. (9) So if everyone were to even cut back their intake of animal foods in favor of eating more plants, it could have far- reaching positive effects.

Related: What Is the Pegan Diet? Benefits, Downsides & How to Follow It

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What Is A Plant Based Diet?

Wed, 18 Dec 2019 20:43:23 GMT

Be sure to read all the way through to the end to receive a The deal of a lifetime for taking the initiative to change your life! Your promo code is below!

Very simply put: You eat all possible plants in their whole, unprocessed forms.

Eat all varieties of vegetables: leafy, root, colorful, green and be creative. There are no restrictions.

Eat all varieties of fruits, without worrying about the sugar in them. Before you eat too much sugar (compared to a few Cokes or a donut) you will be full from all the fiber. Fruits are an amazing and easy snack.

Eat all the legumes you can find. There are so many different variations of beans: black, aduki, red, white, pinto and garbanzo. Add green peas, lentils or edamame. You can never get bored with so much variety. The legumes are an excellent source of protein.

Eat all the kinds of grains, preferably unprocessed: barley, wheat, buckwheat, rice, quinoa, oats, etc. Soak and sprout them if you want to get maximum nutrition.

Eat all the seeds, nuts and nut butters. Just be careful to not overeat because they are calorie-dense.

This sounds so simple that it's almost hard to imagine how powerful plants are for our health and performance. There are no rules: eat them cooked, steamed or raw. The closer to raw, the more nutrients you'll get.

Vary as much as you can. Make smoothies with raw fruits and vegetables. Cook your grains and legumes with vegetables into stews and soups. Sprout the grains and legumes and mix them with raw vegetables into nutritious salads. The combinations are endless and the preparation time is super short, between 5 and 10 minutes. Spice up your meals with fresh herbs and they will taste differently and delicious each time.

Eating right not only helps you feel and look good, but it also provides energy to carry you through any challenging race, training or work day. From sports nutrition to healthy recipes, fuel your body with the right nutrients to stay in top shape, and perform your best.

Today, 75 percent of men and 67 percent of women over the age of 25 are overweight or obese, with alarmingly increasing rates of chronic diseases, such as diabetes, heart disease and cancer.

For an athlete, good health is the most important prerequisite to maximum performance. Without a healthy body, you will never achieve your athletic potential.

Nutrition plays an important role in the pursuit of top athletic performance and well being. Whole foods, plant-based nutrition is a lifestyle. It is a way of nourishing your body for maximum performance, recovery and healing.

Athletes often worry about eating enough protein to fuel the body during hard training. On the contrary, the problem is the opposite—the traditional American diet has too much protein, about 20 to 40 percent of daily calories. The recommendations for optimal health and longevity are 8 to 12 percent of daily calories.

An active adult needs about 0.4 to 0.6 grams of protein per pound of body weight. A muscle-building or hard training athlete needs about 0.6 to 1.0 grams of protein per pound. In other words, a 160- pound athlete needs about 64 to 96 grams of protein per day, while a hard training muscle-building athlete at the same weight needs about 96 to 160 grams per day.

➡️ CHECK OUT @coachkojak on Instagram post that was released yesterday with an example of just one of many different ways athletes and fitness enthusiasts can get protein sources through PLANT-POWER :: �� https//www.instagram.com/p/B6MJtJjj_Yu/?igshid=1kdhuj3or26pb ��

These numbers are easily and perfectly achieved from a whole foods, plant-based diet. Eating a variety of plants, grains and legumes will deliver all the sufficient and easily digestible protein that a hard training athlete needs for strength, growth and recovery.

Give yourself a week or two to experiment with the plant-based lifestyle, and you will feel the best ever. Your training intensity, recovery and performance will improve and you will have just made a huge important step toward your long-term health.

Better yet….

If you want to do it right, then join us on January 13, 2020 as we kick off The new year with HIT FITNESS WAREHOUSE is infamous ‘ 21-DAY GREAT 8 PLANT-BASED �� CHALLENGE ’!

To take it one step further I’m even willing to hook up the first 10 people to sign up and commit will receive a 25% off discount if purchased before the new year!

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➡️ Promo code for 25% OFF – G8C2020

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The 12 Days of Fitmas Challenge!

Wed, 11 Dec 2019 22:40:55 GMT

Are you ready for OUR GIFT to YOU this holiday season?

It’s the gift of FITNESS !

We’ve put together a quick & effective workout challenge to keep you active and moving over the next couple weeks, even if you’re heading out of town.

It requires absolutely NO equipment (except a step or other platform) and you can do it pretty much anywhere. Plus, each workout will take less than 20 minutes.

EVEN BETTER … it’s the gift that keeps on giving. You will feel SO GOOD about completing this challenge as we enter the New Year!

You’ll have more energy, sleep better, move better, AND you won’t have to make up for any lost ground in your fitness routine. ��

➡ ️Here’s how it works: Every day, starting with Day 1, complete 1 workout.

After you warm up with some light movement/stretching, you’ll “ladder” the 2 exercises for that day, going back and forth between them, adding reps each round.

➡️ Here’s what it looks like: Do 1 repetition of the 1st exercise, then 1 repetition of the 2nd exercise, then 2 reps of the 1st exercise and 2 reps of 2nd, and repeat until you get through 12 reps of each.

Keep moving as much as possible, but listen to your body and take breaks between rounds as needed.

When you’re done, cool down to gradually return your heart rate back to normal.

Sound good!? AWESOME!!

PRIZES & INCENTIVES ��

**The TOP 5 Challengers who post will receive a prize. TAG �� @hitfitnesswarehouse on either Facebook or Instagram of them doing their exercises.

✅ RULES & REQUIREMENTS ��

✔️Post a selfie pic or video during or after your workout.

✔️You must TAG �� or Mention the @hitfitnesswarehouse Business Page on Instagram or Facebook.

✔️**Receive additional points by TAGGING HFW WAR ROOM or #HFWFitmas in your posts

ARE YOU IN?! Let us know in the comments!

#HFWFitmas #HitFitFam #HFW12Daysoffitmas

Your friend and Coach,

Coach Kevin

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===> PORTION CONTROL GUIDE.. Forget Counting Calories Try This Instead

Secrets to Staying Fit and Healthy During the Holidays #1

Wed, 04 Dec 2019 23:47:09 GMT

HAPPY HOLIDAYS FROM HIT FITNESS WAREHOUSE!

*Bonus: Holiday Survival Guide*

* Survival Guide with info graphics at bottom ��

The holiday season is in deed in full swing, and you know what that means...

Family visits, epic meals, end-of-year festivities... AND the balancing act of keeping your eating, exercise, and spending on-track. It's an incredible time of year, but it can be a bit overwhelming.

Not to worry... we've got your back.

To help keep us on track, We've listed some of our suggestions from the Owners of H.I.T. Fitness Warehouse. Here are their secrets to prevent the overindulgence:

1 . Keep moving.

Avoid lounging around the house all day and coming up with excuses for it to be okay. Don't wait till Monday or until the holiday season is over, get started now!

-Kevin Kohan, Co-Owner H.I.T. Fitness Warehouse

2. Be the man or woman with a plan . And hydrate .

Start each day with a game plan, just like a great coach going into a big game. First, track your food and activity level. Doing so will help stay within portion sizes for your goals.

Also, stay hydrated. Your brain can sometimes confuse thirst with hunger. A large glass of water before a meal (and especially before considering seconds) can help lessen the amount of food you consume.

-Kevin K., Co-Owner H.I.T. Fitness Warehouse

3. Make lists, exercise early and sleep.

The holiday season is one of my favorite times of the year, but I recognize that it has the potential to be hard on my health. I recommend making sure workouts are earlier in the day so you don't get distracted later in the day by parties, events or other holiday hoopla. We also recommend getting plenty of rest and maintaining lists to stay organized and stress-free.

-Carolina K., Co-Owner H.I.T. Fitness Warehouse

4. Plan – and remember there is always time and opportunity for a workout.

"Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, bang out a quick 15 minuter. If our schedule keeps me from the gym, we find at least 15 minutes to do body-weight exercises or kettlebell swings in the evening. It may not be my normal workout, but we do sweat and feel a lot better when we're done.

Be sure to check out our New ‘ ANYWHERE ANYTIME ’ Fitness Guide That was specifically designed for scenarios like this!

-Kevin K., Co-Owner H.I.T. Fitness Warehouse

5. Indulge for a night, not a season .

It's easy to overindulge when the season of parties and leftovers– so many leftovers – is upon us. Avoid allowing 'treats' to become staples by not letting them linger in the house after the celebration has ended. When the party is over, it is time to dump the junk!

-Carolina K., Co-Owner H.I.T. Fitness Warehouse

WHICH COUPLE DO YOU WANT TO BE?! ��

This Year, 2020, is Going to Be Different !

*Bonus: Holiday Survival Guide*

This time of year can toss any sense of routine out the window. So, at HIT Fitness Warehouse & HIT FIT Nutrition, we focus on strategies that work on your most*hectic* days -- not just the easy days.

As you bounce from supermarket to mall to party to recital, use this tool to get the most health, fitness, and fun out of the holidays and beyond.

TOOL #1 . Eat well on the go .

Whether you're buzzing around town or boarding a plane, you can eat well no matter where life takes you:

===> ‘ 25 Way To Eat Well On The GO ’ infographic

Two Of The Greatest Tools To Keep You On Point This Time Of Year

Wed, 27 Nov 2019 17:37:20 GMT

This time of year can toss any sense of routine out the window. So, at HIT Fitness Warehouse & HIT FIT Nutrition, we focus on strategies that work on your most*hectic* days -- not just the easy days.

As you bounce from supermarket to mall to party to recital, use these tools to get the most health, fitness, and fun out of the holidays and beyond.

TOOL #1 . ‘ 25 Way To Eat Well On The GO ’

Whether you're buzzing around town or boarding a plane, you can eat well no matter where life takes you:

===> 25 Way To Eat Well On The GO ’ I nfographic

TOOL #2. PORTION CONTROL GUIDE.. Forget Counting Calories Try This Instead

Food is your friend - not your enemy. It nourishes your body, gives you energy, brings you enjoyment, keeps your mood elevated, builds muscle, and so much more.

This Guide was put together to help you eat healthy portion sized meals for YOU and YOUR GOALS.

Plus, it will be a HUGE TIME SAVER..

Let us know what you think follow us on:

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1 http://www.acefitness.org/pressroom/392/hard-to-believe-average-thanksgiving-meal-equals-3

Your Strategy for Success on Thanksgiving

Wed, 20 Nov 2019 21:38:34 GMT

In just a day or two, families all over America will be sitting down to a meal together for a day of gratitude!

Feasting together is as old as the human race. It is a way of celebrating and enjoying time with family and friends. But if we are not careful, we can overdo the festivities and end up setting ourselves back over the Thanksgiving holiday weekend.

Just how big is your meal?

The trouble comes when we have to deal with those extra calories that we have packed into our bodies:

Tips for Turkey Day

· Look at the big picture. Keep up with how you eating during the several days surrounding Thanksgiving. It’s not a good idea to indulge at every opportunity that presents itself. If you splurge heavily one day, take it easy the next.

1. Push-ups If you aren’t used to doing push-ups, start with your hands on a raised surface such as a desk. As you gain strength, you can gradually move to doing them fully on the floor.

2. Lunges For extra credit, hold dumbbells or other heavy objects in your hands while lunging.

3. Squats To do a proper squat, lower yourself just as though you are about to sit into a chair, then raise back up.

4. Step-ups Find the nearest step and with alternating legs, step onto the step with one leg then lower yourself back down. Again, holding heavy objects in each hand will increase the effect.

There is no need to pack on the pounds this Thanksgiving. Figure out your strategy now, and then when the festivities start, just work the plan!

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Five Reasons You Need to Include Hill Sprints In Your Training Program

Wed, 13 Nov 2019 18:03:30 GMT

There’s a reason why sprinting shows up in most effective performance training programs, it simply works. Check out the laundry list of benefits that accompany sprinting : torch fat in the fastest and most effective way possible, build more muscle, develop explosive power, boost testosterone, spike HGH production, increase protein synthesis, improve insulin sensitivity, and the list can go on and on.

So It’s time to wind the clock back 20 years, dust off those long-forgotten running shoes, and re-learn how to sprint. And one of the best ways to do this is to start with ‘Hill-running’.

Why hills?

Running hills, of course, takes endurance and stamina to complete, especially those mountain looking hills from the bottom. But it also toughens the mind and takes mental grit to be able to keep pushing through running uphill. And the reward pays off when competing in a long marathon race, as well as in everyday life when the going gets tough.

Incorporating hill sprints into your training may very well be the ultimate game changer for taking your physique and performance to the next level.

Here’s 5 reasons to sprint for muscle and strength gains.

#1 Sprinting Is The Best Way To Burn Fat While Maintaining Muscle. Hill Sprints will make it even more effective.

#2 Hill Sprints Can Build Lean Muscle by spiking HGH and Testosterone (ladies this will NOT bulk you up).

#3 Sprinting Develops Power In a Way That Gym-Based Power Exercises Can’t Match

#4 Sprinting Recruits & Challenges The Entire Core Like Nothing Else

#5 Sprinting Will Make You Better at Everything (And Harder to Kill)

Want to Learn Proper Sprint Training Guidelines?

➡️Come join us for our ‘ 14-Day Tone It Up Turkey Trot Challenge ’

14-Day Tone-It Up Turkey Trot challenge is geared toward helping people keep holiday weight off and get in shape for the annual Fort Lauderdale Turkey Trot 5k!

Challenge Includes:

��Fitness Testing

��Measurements & Body Fat % Readings

��Menu Guidelines & Diet Hacks to Survive the Holidays,

��Before & After Pictures

➡ PLUS 3 Small Group Training Sessions & 2 BONUS Vista View Park Workouts!

✨New Members ALSO Get 2 Week Unlimited Class Pass on Us! ��️‍♂️Existing Members Refer a Friend or Family Member that is New to the HIT Fit Family & Your Challenge is FREE!

So don't waddle your way through the finish line this year let us help you put that pep back in your step! Contact us for more details or to reserve your spot!

➡️Come join us for our ‘ 14-Day Tone It Up Turkey Trot Challenge ’

Let us know what you think follow us on:

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HOLIDAY SURVIVAL GUIDE

Wed, 06 Nov 2019 18:25:11 GMT

The holiday season is meant to be enjoyed. It’s a time to give thanks and celebrate the birth of Christ with friends and family members. Unfortunately, the season can also be the most stressed, lonely and unhealthy time of the year.

The average person can gain 6-15 lbs from November 1 through January 1. Busy schedules, holiday parties and stress lead to this dramatic weight gain. More importantly, this lifestyle is unhealthy and prevents us from our ultimate goal of becoming fit.

So I’ve hooked you up with your very own Holiday Survival Guide! ==>> https://1drv.ms/b/s!AtUGeHFlne8ZgdJe3NJyQYrqRY5eOA

The manual is not just another “workout” plan. Our goal is that you will not only “survive” but thrive during this wonderful time. Read over this manual thoroughly in order to get the best results possible from the program.

Most of us already know the benefits of proper exercise, nutrition and rest. Unfortunately, during the holidays our priorities can become a bit misaligned and we begin to sacrifice this area. Exercise, nutrition and rest not only helps prevent weight gain, they also fight the stress and anxiety that commonly accompanies this time of year. When we exercise, eat right and get plenty of rest, our bodies actually produce hormones called catecholamines that help elevate our mood and fight off stress, depression and anxiety.

Conversely, when we take our physical bodies for granted, our body actually produces cortisol. Cortisol is the stress hormone and it can lead to increases in fat production and storage as well as stress levels. Needless to say, the holidays are no time to stop exercising. This awesome guide contains workouts, nutrition tips, recipes, and best of all a Brain Blueprint. The plans are designed to be fast, efficient and effective.

If at any point you have questions or concerns, please email me at kevin@hitfitnesswarehouse.com and I’ll do my best to help you out.

Happy Holidays!
To Your Success,
Team HIT Fitness Warehouse

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The Secrets to Staying Fit and Healthy During The Holidays

Wed, 30 Oct 2019 19:35:37 GMT

NEXT WEEK BONUS!! HIT FIT Holiday��Survival Guide

WHICH COUPLE DO YOU WANT TO BE?!

The holiday season is in deed here and will be in full swing before you know it, and you know what that means....

Family visits, epic meals, end-of-year festivities... AND the balancing

act of keeping your eating, exercise, and spending on-track.

It's an incredible time of year, but it can be a bit overwhelming.

Not to worry... we've got your back.

To help keep you on track, we've listed some of our suggestions that we like to use this time of year. Here are the secrets we feel are KEY �� to prevent the overindulgence :

1 . Keep moving.

Avoid lounging around the house all day and coming up with excuses for it to be okay. Don't wait till Monday or until the holiday season is over, get started now!

- Kevin Kohan, Co-Owner HIT Fitness Warehouse

2. Be the man or woman with a plan . And hydrate .

Start each day with a game plan, just like a great coach going into a big game. First, track your food and activity level. Doing so will help stay within portion sizes for your goals.

- Kevin K., Co-Owner HIT Fitness Warehouse

3. Make lists, exercise early and sleep.

- Carolina K., Co-Owner HIT Fitness Warehouse

4. Plan – and remember there is always time and opportunity for a workout.

Be sure to keep eyes �� and ears �� open for my New Anywhere Anytime ReVAMPT Minimalist Training guide,That was specifically designed for scenarios like this!

- Kevin K., Co-Owner HIT Fitness Warehouse

5. Indulge for a night, not a season .

- Carolina K., Co-Owner HIT Fitness Warehouse

This holiday season is Going to Be Different !

�� *REMINDER Next Week Bonus �� : The HIT FIT Holiday Survival Guide* ��

Let us know what you think follow us on:

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← Older Post

How to Stay in Shape When You’re Busy!

Wed, 23 Oct 2019 22:31:10 GMT

All You Need is 10 Minutes and Virtually No Equipment

Download Infographic Here: [Infographic]

You exercise regularly for months… then get derailed by a vacation, business trip, or just the general insanity of life. Sound familiar? Here’s how to stay in shape when you’re busy — it’s faster and easier than you think.

++++

It’s one of the most common patterns I see as a ﬁtness and nutrition coach: People trying to get (and stay) in shape work out diligently for months — then get derailed by the holidays or a big deadline at work.

Many then “fall off the wagon” for the rest of the year. It’s a seesaw that plays out physiologically too. Exercise regularly and you get a training effect — adaptations in the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimize health and function. Stop exercising and your body starts adapting to that — doing nothing — so you start to lose all these beneﬁts you worked so hard for.

That’s why we came up with this simple, do-anywhere workout. It takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) so it’s certain to be effective.

It’s also adaptable: You can shufﬂe exercises around or skip a few of them, come up with different ways to add resistance, or modify the total number of reps and rounds according to how much time you have and your preferences.

The important thing is to get some full-body movement each day.

Use this plan when you just can’t make your regular workout happen. It’ll help you maintain muscle, keep your metabolism humming, stave off fat gain, and more

TRAIN HARD. LIVE HARD

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Are you Overeating and Overstressed? You’re Not Alone

Wed, 16 Oct 2019 15:43:23 GMT

Here’s One of The Two Biggest Health and Fitness Controversy and Solutions Women Face

Feeling overworked and under-appreciated?

Having trouble staying consistent with nutrition and fitness because of life’s demands?

Wondering if you’ll ever be able to find time to achieve the body and health you want?

If you answered ‘Yes’ to any of those 3 questions then this article is for you.

Putting others’ needs before your own? For lots of women, it’s an everyday reality.

Whether you’re a high-powered professional, a mother, a caregiver, a partner, a worker, a daughter, a friend, or all of the above and more…. ….if you’re a woman, you’re asked to do a lot.

From a man’s standpoint it seems that women tend to spend much of your day putting out fires �� —- that us men probably started.

On top of that, you have...

• handling to-do lists,

• wiping little noses,

• meeting deadlines, and

• making sure other people are fed, safe, and happy.

• Natural caretakers...

**(After running some interviews of these ‘HIT Fit Female Working-Warrior’ women, this is how you feel...)

Here’s the thing…

With putting so much time into caring for others, and juggling all of your responsibilities, how can you find time for yourselves?

But it doesn’t have to be this way.

You can feel healthy, fit, and good in your own skin.

You can regain control of your schedule and your body. You can overcome emotional eating and cravings.

You're about to learn:

➡ How to overcome the ‘getting healthy and staying in shape’ obstacles to get the body — and life — you want.

Something that I figured out for myself after watching my lovely wife is that she likes her organic wine and either chocolate or a salty potato chip treat are… unfortunately you ladies have it harder than us men who sometimes act like children. Lol. Those treats don’t always love you back.

After it was explained to me,...

The cycle often looks like this.

• Feel stressed, anxious, upset, etc.

• Overeat.

• Feel guilty and ashamed for overeating.

• Feel more stressed, anxious, upset, etc.

• Vow to “do better”.

• White-knuckle a new diet, and/or make rigid “rules”.

• Feel stressed, anxious, upset, etc.

• Overeat.

• Repeat the cycle. (Extremely common!)

Solution: “Break the chain” exercise.

Simply notice, observe, and record what happened leading up to any food cravings, emotional eating, overeating, and/or any other times that feel “out of control” with food and eating.

Because here’s a secret:

Those feelings and behaviors didn’t come out of nowhere. They aren’t random. Something led to them.

Now you get to be a detective and figure out all the links in the chain.

✅ Break the Chain exercise, or think through the exercise below.

1. Start with any recent food or eating-related episode that troubled you. (For instance, eating too much, eating foods you didn’t want, feeling out of control, etc.).

2. Write down all the stuff that was happening around you just before that episode happened.

For instance:

• Where were you?

• What were you doing?

• What were you thinking?

• What were you feeling?

• Who was with you?

3. Now see if you can go back even further.

Maybe a few hours. Once again:

• Where were you?

• What were you doing?

• What were you thinking?

• What were you feeling?

• Who was with you?

Try to capture as much detail as possible.

4. Now, look at your data. Are there any patterns?

If you don’t see any connections right away, no worries.

Try this exercise a few times, and then start looking for links between what was happening in the days or hours before you had a serious food craving or emotional eating episode.

5. If and when you find patterns, be curious about them.

Don’t worry about fixing them right away. Just notice them.

“Hm, that’s interesting. Every time my mom calls me, afterward I want to hit the chocolate.”

“You know, I actually feel fine most of the month, but the week before my period hits — watch out.”

“It’s been a long, stressful week at work. Give me that wine before I stab someone.”

6. You might notice solutions right away.

“OK, I’m going to go for a workout after I talk to mom, to get some of that energy out.”

“I’m going to mark my ‘woman cycle’ days on the calendar so I know about them in advance.”

“I’m going to walk home on Fridays, to unwind.”

Or you might not notice solutions. You might feel stuck at step #5, noticing the patterns but not sure how to change.

Either way, that’s OK.

The important thing is: Now you’re aware of what’s happening. (Reminder: you can download a printable version of our Break the Chain worksheet here. Use it to practice working through the above steps.)

Let us know what you think follow us on:

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Always Stressing And Trying to Get Back In Shape?

Wed, 09 Oct 2019 19:53:31 GMT

Here are the two biggest health and fitness problems most guys face.

Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.

Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibilities, and decreased time and energy.

We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

So in this article you’re about to learn solutions for the two biggest fitness-related problems that hold men back from getting and staying in shape.

What you can do to be successful:

Embrace exercise minimalism.
Identify the biggest gap in your nutrition and
Work on fixing it (while ignoring everything else).

Embrace exercise minimalism.

So how do you embrace exercise minimalism on your own?

If you’re looking for something to try this week, here’s a plan I wrote for a good friend of mine who was struggling to find time to exercise. It’s a simple, strategic way for busy guys to get their weekly exercise in without stressing out about missing the gym.

And the whole thing takes less than an hour per week.

DAY 1

Pushups x 10 reps
Inverted rows x 10 reps
Kettlebell swings x 10 reps
Rest 1 Minute
Repeat 5x

DAY 2

2-minute walk
15-second sprint on the treadmill at 8 mph & 10% incline
Rest 15 seconds straddling treadmill
Repeat 5x
2 minutes walk

DAY 3

Pushups x 10 reps
Reverse crunches x 10 reps
Goblet squats with dumbbell x 10 reps
Rest 1 Minute
Repeat 5x

DAY 4

Pedal 3 miles on an Airdyne /other exercise bikes
Maintain steady breathing through your nose

To make continual progress, it’s important to do one thing to make each workout more challenging EVERY TIME YOU DO IT.

Start to implement Minimalist fitness into your schedule when needed and watch your progress skyrocket.

Identify the biggest gap in your nutrition and work on fixing it.

Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:

Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.

Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time

=>> So how do you know what thing to pick? Easy.

Just ask yourself this question:

“ What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do. Here’s a shortlist of what some of our clients have focused on:

Goal : Drink less beer.

Action : Instead of drinking two beers every night, have one beer.

Goal : Eat less junk food / fast food.

Action : Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best.

So be sure to keep your eyes peeled for our next 21 Day Great 8 Challenge

Ladies, you're coming up next week! Stay tuned next week for ‘ Overstressed and overeating: How to solve the two biggest health and fitness problems most women face’

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Why Does Our 10 Day Peak Performance Cleanse Work?

Wed, 02 Oct 2019 20:58:33 GMT

To be considered ‘FIT’ or what we like to call ‘HIT FIT’ one must not only exercise but make fitness a lifestyle. And Recovery is the key element to bridging that gap.

It is also one of the most important yet overlooked aspects of an overall training program. Athletes and executive professionals both understand the rigors and stresses the body goes through from participation in sports during training, competitions, games as well as from the overall challenges of daily living. And for an executive professional athlete it may be his or her regularly scheduled training sessions at the gym, team meetings at work,

the important presentation, workshop, or conferences held, as well as all the other challenges of daily living away from the job. They both have an ‘in-season’ aka ‘busy-time’ of the year at the job, and they both have an ‘off-season’ a.k.a. the ‘slower-time’ of the year at the job. Both situations need experimenting done to find out what works the best for his or her’s situation in order to have a productive ‘off-season’.

At HIT FITNESS WAREHOUSE we train a huge variety of individuals. Most of which are business owners and executive professionals. After experimenting with both groups over a course of one year we have found ‘cleansing’ to be one of the most effective ways to transition from ‘intensive training’/‘busy-time of year’, into recovery/vacation time or the ‘slower-time of year’ and provide the body with an opportunity to jumpstart its journey back to physical alignment and mental freshness, to sustain a lifetime of activity.

But not just any Cleanse, especially not the ones that claim you will lose 10 to 20 pounds in three days or even a week. Finding the right detox/cleansing system to match your active lifestyle requires research and experimentation. This is why every 3 to 6 months we highly recommend our athletes and executive professionals go through our ‘10 day Peak Performance Cleanse’. We call this our ‘ ‘Working-Warrior Cleanse’ and is designed to specifically cater to the diverse needs of individuals involved in sports and those who live busy active lifestyles.

WHY Cleanse?

In addition to the free-radicals created by oxidative stress from exercise, active lifestyles sometimes tend to lead to poor nutritional habits, consumption of processed foods, ‘energy’ bars the majority of the time and artificial fueling products. This combination can inhibit the body’s ability to properly digest and absorb the nutrients it needs for healthy living and athletic performance.

The digestive system is one of the most crucial links to the overall health of the body and the ability for it to perform is directly linked to the nutrition that it can absorb. If the body cannot properly process vitamins, trace minerals, essential fatty acids and macronutrients (carbohydrates, fats, and protein) then its ability to be active is greatly reduced, if not, completely eliminated.

All of this can result in injury, illness, fatigue, poor digestion, diminished performance, poor skin tone, weight gain, and disease. The ‘10 Day Peak Performance Cleanse’ will help recreate your relationship to food, clean out and restart your digestive system, promote the recovery and healing of injuries and stressed bodies and allow you to JumpStart your life with increased enthusiasm and performance!

What is The Peak Performance Cleanse?

The 10 Day Peak Performance aka Working-Warrior Cleanse is a 3 Phase program:

Phase 1: Conscious Eating and Preparation

Phase 2: The Cleanse: a 10-day journey of strictly paired macronutrients combined with

organic, whole food & Herbal supplements from the Cleanse Kit

Phase 3: Transition

It is designed to:

• Rejuvenate your digestive system

• Restore the body back to its natural alignment

• Remove unwanted waste

• Re-establish beneficial bacteria in the digestive tract

• Support and improve the immune system

• Promote healing of injuries and

• Recreate your relationship with food.

• Allow for super-absorption of food and supplements.

➡️Just like hitting the ‘Reset’ button.

Recognizing that not everyone has the time for such a program each Phase is an actual cleanse unto itself and can be broken down into individual parts at any time in one’s life.

Click here if your ready to COMMIT!==> > 10 DAY PEAK PERFORMANCE CLEANSE

Click here for ==>> > 10 % Off for 1st Time Customers!

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