Have to see when things just aren't working...
Sometimes you have to know when things just aren’t going your way, and take a break. I plan on competing in my second powerlifting meet July 17th, but things aren’t looking great for your ol’ buddy Chad. Today marks the third workout in a row where my strength has taken a reverse course, and I’ve left the gym dissappointed in my performance. So, it’s time for a well deserved break. For the next week, I’m not touching any heavy lifts. No heavy squat, bench pressing, or deadlifts. In giving my body a break from the hard training, I hope to come back more energetic, and on the path to power again. I’ll have about 4 weeks to train for the meet after this break, so I should see some decent progress.
Enough about me, let’s talk about you. How often do you find yourself in the “stink”? That frustrating point at which all progress stops, and you find yourself just kind of going through the motions in your training? Times like these call for some intelligent decisions. When we hit that dreaded training “plateau”, we need to carefully examine what we are doing, and what we can change to get the oven burning again. Does the volume need reduce? Does the volume need INCREASED? Do we need to lighten theweights, and do more reps? Do we need to INCREASE the weights and decrease the reps? Whatever the reason, it’s time to go back to the drawing board.
Don’t keep doing the same thing day in and day out if it isn’t moving you forward! Make the neccessary changes to keep seeing progress.
Need help? E-mail us at info@hometeamfitness.net
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Hagerstown fitness expert Chad smith finds a tasty, low calorie treat in a most unusual place. Watch as Chad interviews Bernard Paul, owner of Uncle Louie G’s Italian Ice and Ice Cream in Hagerstown, MD.
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We recently wrapped up our first “Destination Transformation” fitness competition with great success. We thought you’d like to hear a little of what some of the competitors had to say about how they reached and even SURPASSED their fitness goals.
Check out these videos…
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Are you getting much of these?
It’s recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.
Yup, just 2.
Now, I don’t know where you stand on this, but overall, it really is a sad state of nutritional affairs.
But don’t worry It’s not that tough to get more fruits and veggies in each day.
Here are some super simple tips to get you started:
1) Buy ‘em pre-chopped
Look, I can be lazy, too 
There’s nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It’s much better for you than not eating them.
2) Carry ‘em with you
Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!
3) Add real fruit to your yogurt
Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It’s that simple!
Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde’s VGF 25+ for FREE! (There’s just a small S & H charge)
http://hometeamfitness.getprograde.com/vgf25-free-trial.html
I hope you have an awesome weekend. Be sure to use these tips and let me know how they help you out. Or send me some of your own!
Yours in health,
-Chad
PS – You can see all the natural ingredients they use to make VGF 25+ at http://hometeamfitness.getprograde.com/vgf25-free-trial.html
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So it’s the day after Thanksgiving, and if you’re anything like me, you had just a liiitle too much to eat at one of your holiday edition meals. Love those yams, potates, corn pudding, and stuffing, but man does it do a number on your gut! I’ve heard people tell me that they’ve actually gained as much as 4 pounds literally overnight after Thanksgiving.
Well, here’s what you’re going to do. You are going to do this Post-Turkey Day workout “finisher” for some much needed additional calorie burning.
This will be a continuous work circuit, which is one of my favorite ways to train circuits. Get yourself a set of moderate weight dumbells, and a timer and set it for 10 minutes. The idea is to complete 10 reps of each exercise in the following circuit as many times as possible in the ten minute time limit. You should be able to get at least 4-5 rounds in, 8 if you really crank it. This is a great way to finish your regular workout, and give yourself a real metabolic booster shot to burn of some of the fat you gained yesterday.
Here’s the circuit:
- dumbell sqaut to shoulder press
- dumbell deadlift with row
- standing dumbell rotation
Once again, complete 10 reps of each exercise in the circuit as many times as you can for 10 minutes, and work as hard as you can! This 10 minute metabolic “finisher” can take your regular workout into overdrive, and put you on the path to a leaner, more toned physique.
-c
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