More healthy options are available now than ever! There are more gym locations, more inexpensive home equipment, and more innovative ways to workout at home with minimal equipment.
Your excuses are running out.
No more, "I don't have time". It just doesn't fly anymore and you need to step up and make a commitment. Don't fall behind and let all your friends get in shape this year!
You still have time until memorial day! The Unofficial start to summer is coming up and you should set this summer off right by looking fabulous. Get the movie star arms and stomach you've always wanted!
Your goals are closer than you think, let my newsletter show you how to get started ;)
--
Ryan
e: info@patrickperformancetraining.com
Wednesday, April 30, 2008
Tuesday, April 29, 2008
4-Minute Fat Blast
This is one of many trumps I have to the fact that people say they don't have time to work out (so stop making excuses and I won't need to pull out the other ones!).
Researchers in Japan found that by performing high intensity 4 minute bouts of exercise that you could burn 9 times more fat than every effort doing regular aerobic training.
Granted, you need to do more than one 4-minute bout, but even with only two you're getting the benefits of doing 72 minutes of steady state cardio!
That's well over an hour of saved time and you can stand a little more free time, (who can't).
I'll tell you some of the details on this later in the week, but remember for now...
high intensity and shorter workouts are FAR FAR better htan long, boring slow workouts for buring fat.
Save time, save the money for smaller pants (not bigger ones)
--
Ryan
e: info@patrickperformancetraining.com
Researchers in Japan found that by performing high intensity 4 minute bouts of exercise that you could burn 9 times more fat than every effort doing regular aerobic training.
Granted, you need to do more than one 4-minute bout, but even with only two you're getting the benefits of doing 72 minutes of steady state cardio!
That's well over an hour of saved time and you can stand a little more free time, (who can't).
I'll tell you some of the details on this later in the week, but remember for now...
high intensity and shorter workouts are FAR FAR better htan long, boring slow workouts for buring fat.
Save time, save the money for smaller pants (not bigger ones)
--
Ryan
e: info@patrickperformancetraining.com
Wednesday, April 23, 2008
Diet vs. Exercise
The battle royale.
If you want long term weight management, you better exercise. How many friends of yours went on a new diet?
Ok, now how many of these friends had long term success on this diet?
I would venture to say the number is close to 0.
People are more likely to try some wacko's diet than actually exercise. Upwards of 50% of Americans are not getting enough daily physical activity, and upwards of 2/3 of people are overweight or obese. These numbers are serious because these numbers are killing people prematurely.
If you want long term weight loss you need to prioritize exercise as a staple in your life. Proper dietary habits are more likely to follow once you have the pieces in place to start with this.
Sign up for our newsletter today to receive and e-course that offers 7 great days of exercise and diet advice to achieve long term health and weight management!
--
Ryan & Andrea
e:info@patrickperformancetraining.com
If you want long term weight management, you better exercise. How many friends of yours went on a new diet?
Ok, now how many of these friends had long term success on this diet?
I would venture to say the number is close to 0.
People are more likely to try some wacko's diet than actually exercise. Upwards of 50% of Americans are not getting enough daily physical activity, and upwards of 2/3 of people are overweight or obese. These numbers are serious because these numbers are killing people prematurely.
If you want long term weight loss you need to prioritize exercise as a staple in your life. Proper dietary habits are more likely to follow once you have the pieces in place to start with this.
Sign up for our newsletter today to receive and e-course that offers 7 great days of exercise and diet advice to achieve long term health and weight management!
--
Ryan & Andrea
e:info@patrickperformancetraining.com
Tuesday, April 22, 2008
Don't Diet
Fad diets pride themselves on how easy they can be and how much more fat they burn than any diet before. It's true that dieting isn't that difficult, but the changes initially can be overwhelming.
If you want to lose weight, you should stick to long term health habits. Otherwise you end up following the pattern:
Get Chubby --> Diet --> Repeat
It becomes and endless cycle and you'll need 2 wardrobes on depending on what part of the cycle you are in. Imagine buying two completely different wardrobes!
The key is to make small changes that you can commit do weekly. Start small and gradually develop habits that will promote long term weight management (more on this tomorrow). Below are some simple examples of changes you can try to make each week:
-Make water your main beverage and stop drinking all calorie containing beverages or diet drinks
-Add vegetables to each meal
-Don't skip breakfast
This list is a mile long and these are some of the more obvious changes we wanted to let you know about, but there are many more you wouldn't believe!
Start small, develop habits, and reap the benefits!
What can our coaching do for you ;)
--
Ryan & Andrea
e: info@patrickperformancetraining.com
Monday, April 21, 2008
Diet Books, Chocolate Shakes, and Sensible Dinners
Memorial Day is coming up and it's the unofficial start to summer. The question is whether or not you will be ready for your 2 piece bathing suit (gasp!) this year
Diet books are a popular choice. With your busy schedule, your kids' busy schedule, you should have just enough time to read 1/2 of chapter 1 and never really use the information.
Plus there are thousands of diet books available so you should have an idea exactly where to start.
Or you could try shakes twice daily and have one "smart" meal per day at dinner. This is after you've starved your self all day and you tend to over-consume food anyway?
That's right, your biggest meal of the day should be breakfast, so skip the chocolate shakes because when hunger kicks in after a day of pint-sized shakes you're gonna be rippin' the cabinets apart looking for chocolate and peanut butter! Or you may just hit the drive through on the way home (but it was just a small fry!)
Do something better this year. Find a trainer or dietitian who can make goals specific to you and help you look your best in that suit this year...the one you've been to shy to wear the past 2 years!
Stop dragging your feet and give "results" a shot this year
--
Ryan & Andrea
For more information about our services email info@patrickperformancetraining.com
See the Hype
Diet books are a popular choice. With your busy schedule, your kids' busy schedule, you should have just enough time to read 1/2 of chapter 1 and never really use the information.
Plus there are thousands of diet books available so you should have an idea exactly where to start.
Or you could try shakes twice daily and have one "smart" meal per day at dinner. This is after you've starved your self all day and you tend to over-consume food anyway?
That's right, your biggest meal of the day should be breakfast, so skip the chocolate shakes because when hunger kicks in after a day of pint-sized shakes you're gonna be rippin' the cabinets apart looking for chocolate and peanut butter! Or you may just hit the drive through on the way home (but it was just a small fry!)
Do something better this year. Find a trainer or dietitian who can make goals specific to you and help you look your best in that suit this year...the one you've been to shy to wear the past 2 years!
Stop dragging your feet and give "results" a shot this year
--
Ryan & Andrea
For more information about our services email info@patrickperformancetraining.com
See the Hype
Friday, April 18, 2008
Bathing Suit Season!!
The weather is finally getting warmer and summer is just around the corner. You know what that means... bathing suit season has arrived. For some this is the time to display their new and improved body. For most, it's the time to cover up the extra 5-10lbs pounds.
Are you one of the many Americans that added extra padding this year? If so, your response might be to start cardio a few times a week. This may help you feel better, have more energy, and maybe tip the scale reading a bit. But, if you want real results you will need to reconsider your approach.
According to research, the most effective way to change your body composition and loose those unwanted pounds is to implement high intensity workouts that combine strength and cardiovascular training. Cardiovascular training will strengthen your heart and aide in some weight loss. Wanting to really change the way you look naked? Strength training is the only way to achieve the toned attractive body you have always wanted.
Workouts that combine cardiovascular and strength training should be high intense circuits that get your muscles pumping and heart racing.
- Choose 4-6 body weight or weight resistance compound exercises (exercises that use multiple muscles)
- Perform a circuit: do 1 set of exercise #1, then 1 set of exercise #2 etc
- Rest 2-3 min after each circuit
- Repeat circuit 3-4 times
Here is an example that can be done at the gym, while traveling, or outside at the park:
~10-15 burpees
~25-30 body weight squats
~25 push-ups
~10 pull-ups (if pull-up bar available)
~25 sit-ups
* Rest 2-3min, Repeat circuit 3-4 times
**Burpee: start standing up, then place hands on the outside of your feet, jump your feet back into push-up position, jump your feet back to your hands then stand up = this is one repetition)
Adding high intense circuits similar to the workout above will be beneficial for anyone, especially if you desire a toned, bikini bound body!!
=)
Andrea
e: Andrea.Behling@yahoo.com
Ryan
e: Ryan.Patrick@yahoo.com
Are you one of the many Americans that added extra padding this year? If so, your response might be to start cardio a few times a week. This may help you feel better, have more energy, and maybe tip the scale reading a bit. But, if you want real results you will need to reconsider your approach.
According to research, the most effective way to change your body composition and loose those unwanted pounds is to implement high intensity workouts that combine strength and cardiovascular training. Cardiovascular training will strengthen your heart and aide in some weight loss. Wanting to really change the way you look naked? Strength training is the only way to achieve the toned attractive body you have always wanted.
Workouts that combine cardiovascular and strength training should be high intense circuits that get your muscles pumping and heart racing.
- Choose 4-6 body weight or weight resistance compound exercises (exercises that use multiple muscles)
- Perform a circuit: do 1 set of exercise #1, then 1 set of exercise #2 etc
- Rest 2-3 min after each circuit
- Repeat circuit 3-4 times
Here is an example that can be done at the gym, while traveling, or outside at the park:
~10-15 burpees
~25-30 body weight squats
~25 push-ups
~10 pull-ups (if pull-up bar available)
~25 sit-ups
* Rest 2-3min, Repeat circuit 3-4 times
**Burpee: start standing up, then place hands on the outside of your feet, jump your feet back into push-up position, jump your feet back to your hands then stand up = this is one repetition)
Adding high intense circuits similar to the workout above will be beneficial for anyone, especially if you desire a toned, bikini bound body!!
=)
Andrea
e: Andrea.Behling@yahoo.com
Ryan
e: Ryan.Patrick@yahoo.com
Tuesday, April 15, 2008
Sweat the small stuff
Sometimes people look at me like I have two heads when I ask if they weight their food with a scale. This day and age it's not good enough to just use measuring cups. Here's a quick example:
1/2 cup oatmeal for breakfast is 40g. You can easily outweigh this by 5g with a measuring cup (low balling).
Let's say you also have peanut butter mixed into this. 2 TBS is 32g and you can very easily spoon 40g into this or for the example's sake, lets say 5g more.
So we have 5g more of oatmeal and 5g of peanut butter. Over the course of a month this "modest" increase in food that seems negligible adds up to almost 1500 calories. That's almost 1/2 lb of fat you could add, and this is just from ONE MEAL!
Multiply this by 3 or 4 or even 5 meals a day and you'll quickly see why those jeans aren't getting any looser!
--
Ryan
e: ryan.patrick@yahoo.com
Andrea.
e: andrea.behling@yahoo.com
1/2 cup oatmeal for breakfast is 40g. You can easily outweigh this by 5g with a measuring cup (low balling).
Let's say you also have peanut butter mixed into this. 2 TBS is 32g and you can very easily spoon 40g into this or for the example's sake, lets say 5g more.
So we have 5g more of oatmeal and 5g of peanut butter. Over the course of a month this "modest" increase in food that seems negligible adds up to almost 1500 calories. That's almost 1/2 lb of fat you could add, and this is just from ONE MEAL!
Multiply this by 3 or 4 or even 5 meals a day and you'll quickly see why those jeans aren't getting any looser!
--
Ryan
e: ryan.patrick@yahoo.com
Andrea.
e: andrea.behling@yahoo.com
Thursday, April 3, 2008
The "How"
I'm not a special case. I don't have super powers.
You don't need to be a special case. You don't need to have super powers.
If I set a goal, I reach it. Why?
Because I do what it takes, I know what my goal is.
Too many people replace short term wants, for their true desires.
If you desire to lose fat, you should eat foods that support the goal and avoid foods that do not. It's not always FUN, it's not EASY, but it's simple to do.
If you desire to get rid of back pain; you should stop slouching and find a therapist or trainer who can fix it. It takes some work to undo years and years of poor mechanics, but it beats the alternative.
E.M. Gray said it best:
The successful person has the habit of doing the
things failures don't like to do. They don't like doing
them either necessarily. But their disliking is
subordinated to the strength of their purpose.
Successful people do what it takes to reach their goals: they take rain checks on chocolate cake, they put themselves in supportive environments, and they don't cash in on their short term wants, instead they wait for the long term desires to become reality.
They don't want to, but they do it.
You don't need to be a special case. You don't need to have super powers.
If I set a goal, I reach it. Why?
Because I do what it takes, I know what my goal is.
Too many people replace short term wants, for their true desires.
If you desire to lose fat, you should eat foods that support the goal and avoid foods that do not. It's not always FUN, it's not EASY, but it's simple to do.
If you desire to get rid of back pain; you should stop slouching and find a therapist or trainer who can fix it. It takes some work to undo years and years of poor mechanics, but it beats the alternative.
E.M. Gray said it best:
The successful person has the habit of doing the
things failures don't like to do. They don't like doing
them either necessarily. But their disliking is
subordinated to the strength of their purpose.
Successful people do what it takes to reach their goals: they take rain checks on chocolate cake, they put themselves in supportive environments, and they don't cash in on their short term wants, instead they wait for the long term desires to become reality.
They don't want to, but they do it.
Tuesday, April 1, 2008
Amazing Transformation
Below we have one of our figure competitors who is only 4 weeks into her diet, so as you can imagine she has barely restricted herself, in fact she has said at times it's hard for her to finish all her food.
This is just a prime example of what a custom tailored diet and nutrition plan can do for you. She's got leeway for 300-600 calories I can "sneak" too before she has to start reducing the volume of food she is eating, so for her...fat loss is a breeze.
It's the combination of hard work, dedication, and intelligent coaching that brings results.
As you can see, she has greatly improved in her mid-section as well as her arms. There's also a noticeable increase in her leg definition.
Remember, this was only 4 weeks...
How far away are you from where you want to be?
--
Send us feedback!
Ryan
e:ryan.patrick@yahoo.com
Andrea
e:andrea.behling@yahoo.com
This is just a prime example of what a custom tailored diet and nutrition plan can do for you. She's got leeway for 300-600 calories I can "sneak" too before she has to start reducing the volume of food she is eating, so for her...fat loss is a breeze.
It's the combination of hard work, dedication, and intelligent coaching that brings results.
As you can see, she has greatly improved in her mid-section as well as her arms. There's also a noticeable increase in her leg definition.
Remember, this was only 4 weeks...
How far away are you from where you want to be?
--
Send us feedback!
Ryan
e:ryan.patrick@yahoo.com
Andrea
e:andrea.behling@yahoo.com
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