Hackettstown Trainer's Health Tip: 3 Benefits of Coconut Oil.

Thanks to my mother in law and my wife, lately I have been on a Coconut Oil kick. I've been putting Coconut Oil is almost every cup of coffee I drink and while it's too early to tell what benefits or effect it's having on my health I am optimistic for future findings.  This optimism is based off quite a few articles I have read that discussed the benefits of said oil.

For a long time Coconut Oil was thought to be unhealthy and harmful for the body.  This is partly due to the science of the past that label Saturated Fats as bad for you. In the recent years we have come to realize this is wrong and science has been working on now showing us the benefits of Saturated Fats and how they may not cause an unhealthy heart after all.

3 Benefits of Coconut Oil are as follows:

1. Helps with Fat Loss

Coconut Oil contains a good amount of Fatty Acids that help the body reduce fat. Coconut Oil is said to have a positive effect on our digestion system. The better and healthier our digestion system is, the more fat we burn, and the easier it is to burn. Other oils with fats similar are stored by the body, coconut oil fat is not. The fats are easily converted to be used as energy for the body, thus helping increase calorie burn.

2. Boosts Immunity.

The acids in the coconut oil fats are the flu fighting backup we may need to keep us healthy during the peak of flu season.  The acids are turned into bacteria and virus fighting superpowers. Many studies have shown the fatty acids are helpful in fighting influenza, AIDS, herpes, and many other bacteria.

3. Skin Health

I fight a very bad case of Eczema every winter on my fingers and my arms, even my legs.  I have used almost every cream around and even a $1000 prescription cream to help ease the cracking and pain.  A little coconut oil on a severe case on one of my fingers turned the healing process around and sealed the crack! The Coconut Oil helps strengthen the damaged tissue, removes dead cells, and acts as a protective barrier! Many of the best skin care products on the market use the oil as their secret ingredient.

Try adding Coconut Oil into your diet, use it for cooking instead of other oils, and maybe give it a go on your skin.  Let me know how you like it and if it helps your fat loss journey or makes your skin healthier.  I will continue to use it in every cup of coffee I drink and at a later date, I'll let you know for sure if there have been noticeable improvements in my body composition as well as long term health and healing of my eczema.

Check out the link below for some great Coconut Oil!

Nature's Way Coconut Oil

Hackettstown Personal Trainer: Obama's Fitness Test and 1 for You!

Over the weekend President Obama underwent one of his yearly fitness evaluations! His last fitness and medical exam he received apparently stated he had excellent health and was active, while sticking to a healthy diet and partied hard on occasions.. Okay maybe not partied hard but had a few shots or beers.

While I don't know exactly what test the Pentagon put Obama under, but I am pretty sure it involved a lot of running, probably some push ups, pull ups, and various other body mechanic movements.

Every year it is smart to do a fitness test on yourself to see where you stand and how your hard work has paid off.  For everyone the test will be different.  Powerlifters will probably max out their lifts to see how strong they got over the past year and runners may go on the hardest loop they ran all year and go for the glory speed wise.

Strongman competitors may put themselves through a vigorous medley of events to see how fast they make it through and adjust all the details as they get the results.

Everyone is different.  Football players, baseball players, stay at home moms, and working dads.  All are different.

Knowing that everyone is different one of the most simple forms of testing yourself and your fitness levels is the following:

The Push Up Test:

Do as many push ups as you can in one minute and record the results.

If you have never tested these results before then just start here.  So if you did 50 push ups, record the number and come back to it again at another time.  That could be next year or in 6 months.  Always aim to greatly improve that number.

The 2 Mile Test:

Map out 2 miles and run as fast as you can and record the time.  If you can't run, you walk or jog. After you complete the 2 miles record the time it took you to finish the test and reevaluate yourself at another time.

There are charts to see how you did for your age and weight and all kinds of other B.S. For here, it doesn't matter what they say.  What matters is you do the test, get the data, and work your ass off all year or whatever time frame you give yourself, and crush the results.

Another simple way to test yourself and your fitness levels is to do the following:

40 Bodyweight Squats
30 Sit ups
20 Push Ups

As fast as you can.  Then record the time. Try again at a later date and aim to beat the previous time.

This is all generic and nothing new. Most people judge their fitness levels by the ability to run and some by the strength they have.  The important thing we keep in mind here is always improving. Never settle with the score you get.  Keep aiming to get stronger and faster.

Hackettstown Strength Coach: 4 Needed Mindset Tools for Fitness Success!

Living a healthy lifestyle is important for longevity and feeling good. Getting to the gym and doing the workouts is fun and life changing if you have the right mindset. Some people have a hatred mindset of anything effort and exercise related.  It's no joke when people say Americans are fat and lazy. It's easy to just give up and not do the hard work.

Eating the proper foods is hard when you are always rushing around and getting in a workout is even harder when you have no time whatsoever.

That is an example of a piss poor attitude and the wrong mindset regarding diet and exercise.

I know it's hard to eat well and consistently.  I have a new baby.  I have no time. I GET IT! I fall off the healthy meal plan where everything is cooked, weighed, measured, and stored in containers for daily pickings and I have to adjust my training schedule. It happens.

The only thing I do differently is I do not let to go longer than a day or two before I pick up where I left off and I hardly ever miss a scheduled workout.  If I plan to lift at 7pm and I can't until 9pm... so be it.

Below are 4 Mindset Tools needed to stay consistent and be successful with diet and exercising.

1. BE FLEXIBLE!

You have to.  There's no way around this.  Things happen all the time that will throw you a curveball and knock you off track!  You need to be flexible with everything related to diet and exercise.  If you can't eat a good healthy meal for a couple of hours, don't eat at all.  Instead of going to lunch with the co workers getting McDonald's or stopping at the local diner for a sandwich to go, don't eat. It won't hurt you and may even benefit you.  If you have a choice of fast food or empty stomach, stick with the empty stomach.  If you eat organic and the store is out, make the exception and move on. If you have to change your 6am workout on Wednesday to 6pm Thursday, which is a day off, then do it.

These are just a few examples of what you may need to do.  If you go to a gym and the squat rack is being used, and the only one, find something else to do.  Squats planned?  Do Deadlifts.  Oh, you did them yesterday? SO WHAT! Do them again.  Grab some dumbbells and do goblet squats until the rack is empty. If the person is curling in it, throw a 2.5lb plate at them or just say "Hey, you need to GTFO."

Always have a PLAN B!

2. Be Consistent!

Having a mindset that focuses on being consistent will help you more than anything else.  Fitness is a life long adventure and not a Free 1 month changearoo. It won't happen.  Even the most genetically gifted people will not be able to become fit without a consistent effort.  Being persistent with consistency will take your results to a new level.  Yes it's hard work and when you are consistent about it, it feelsgoodman. 

Have the mindset that Once or Twice a week will not get you where you want to go.  Do something for your health everyday regarding physical activity. Even if you have to do jumping jacks in the living room every commercial break- do something... EVERYDAY.

3. REALLY WANT IT!

How bad do you really want to be healthy, fit, lean, and in shape? Do you just want to lose a few pounds to look a little sexier or build some muscle to look a little more bad ass? Do you go through the motions of eating well, exercising, doing mobility work with the mindset that in 20 more pounds I am done with this? It's not something that we do to say we finished and now we can file it away. This is a LIFEstyle.  1 year of hard work doesn't mean you'll live to 90 without needing help to wipe your own ass.

Really want to live long and healthy while being in shape and strong.  Really want the results you work for and they will come. 

4. Take Action!

So you have the desire and commitment in you to get the results you want and to live super healthy while feeling good and looking good.  What do you do with those dreams, visions, and wishes?  Do you just wait for them or do something about it?

Take action NOW!  You know you want it.  If you didn't you wouldn't be reading this blog or even this far down the page.  You feel it deep inside you.  The animal is ready to be unleashed and you understand how bad you want to finally do it.  Take action.

There is a funny thing inside our minds that crushes many men and women from ever doing anything in their life.  It's called fear.  Helping fear is resistance.  Most of this is hogwash in our minds that we use to justify our lack of action.  We fear the gym and the hard work.  A lot of people are afraid to workout because they see movies or shows like The Biggest Loser where people throw up, pass out, and cramp up.  They have the mindset that they are too weak and out of shape to get the work done.  They feel they'll die.

Fear and Resistance will keep you strapped to the failure seat for your whole life if you let it.  You need to understand that this is real and it is holding you back.  Address the fear, address the resistance, and fight it face to face.  Take action! 

I have had quite a few members come in the gym and be scared to death of the hard workouts they read about, scared that they are NOT strong enough, scared that they are too out of shape to do the work, and then I push them.  I insist they shut the hell up and do the work! :) 

It amazes them every time when they finally realize they're stronger than they think!

These 4 mindset tools will help you crush your goals and become a success story in the gym.  It's not easy and it requires hard work and dedication but you know that you need to do this.  Having the right mindset is a vital key to staying on track and getting things done.  ANYONE can go from fat, lazy, and out of shape to becoming a fit, sexy, hardworking, strong athlete. It takes time and work, effort, and planning.  Start with one small step and do something everyday.

Dedicated. Demanding. Determined.

www.facebook.com/ActivateFit

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Announcement: 1 Month Free Giveaway Winner!

A week ago I announced that Activate Fitness was holding a contest, giving away 1 Free Month of Limited Group Training. I asked that those interested send me 100 words on why they deserve to win this gift.  Why they feel they need the training and what it would mean to their life.

I received quite a few emails with responses that moved me and inspired me.

This past holiday season was truly amazing.  As I said before I was greatly inspired by everyone going out of their way with the gifts we received and the help we had.  Our daughter was born before Christmas and made this past holiday season the best ever! Even better than when I got a Sega Genesis from "Santa"!

2012 was one of the best years of my life and I had the opportunity to meet many new people and help many more. Some I never even met before. It was an honor to able to give to those in need and amazing to get help when needed.

One of the goals I set for 2013 was to continue to help those in need, more so than I ever have.  I plan to volunteer my time and effort to help the community of Hackettstown and Mount Olive. After 1 year in business in this area I am humbled by the environment of the people and the efforts I see around me.

So, I took action on this goal and started this contest to giveaway 1 Free Month Package to 1 person in the community.  All I asked for was the WHY behind the person's entry.

After reading all of the emails about 100 times each I have come to the conclusion that the winner is:

Everyone who sent me their WHY.

If you sent me an email with 100 words on WHY this program and gift will help you congratulations on the win.  I could not for the life of me say NO to anyone who entered their 100 words.  It was very inspiring and motivating, very moving and this feels good to be able to help people. All I ask is for your commitment to the prize. Please take it seriously and give 200% when in the gym. Thank you all.

This gift goes into effect on January 21st, a Monday.  You should all receive an email shortly with more details.

Thank you everyone who helped extend the reach of this offer.  Facebook shares and forwarding of emails was greatly appreciated.  Thank you very much!

Hackettstown Garage Gym!

8x10

That's all it is.  It might not be super fancy.  After all, it's just a garage.

What's important here isn't the looks or the amenities it doesn't have that quite a few feel spoiled enough to demand.

What's important is the work that gets put in when training on the horse mats.  

What's important is the fact that every workout is planned in advance, following a proper set up with progressions and regressions.

It's the powerlifting and the chalk that give it a great feel.

Maybe 4 people can fit without being suffocated from confined breathing.

Sandbags, Kettle Bells (Homemade), and Homemade Farmer Walk Handles lay on the sides with hand prints of chalk.

The driveway is used for Prowler pushing, warm ups, running, jumping, tire slams with a Lowe's sledgehammer, and walking lunges whether weighted or not.

It's not a CrossFit box, it's not a warehouse gym, and it sure as hell isn't Grandma's gym.  Although I'd never turn her away if she had the balls to lift like a warrior! And if someone wanted a "Workout Of The Day".. I'd give them one to remember.

Activate Fitness's Garage Gym is the roots of everything that made Activate Fitness.  You can get a feel for the experience here: The Garage Gym Experience

I left the globo gym I went to and actually, I still pay my dues there, to get away from the Curls For The Girls Crowd and because there was only one Squat Rack and waiting just isn't happening. 

My progress has skyrocketed training in the Garage.

The little heater?  Doesn't do much unless you let it run an hour or more before you train.

In the summer? Hot as hell. Perfect.

Ask one of Hackettstown High School's football players if he liked it.

The Strongman Saturdays? Awesome!

This little garage up on the mountain on the out skirts of Hackettstown is a place where only the truly dedicated even consider training out of.  Some feel it's creepy because it's connected to a home, some feel it's dirty because there are bugs and ants, wood chips, and chalk dust. Some understand the value of this training and get results most people dream about. If you're in the area and want a unique place to train that cuts right through the B.S. of most gyms, check it out sometime.

Complainers!

"I can't believe that school parking lot monitor makes $35 an hour!"

"It's a sin for Alex Rodriquez to make $25 million a year."

Milk costs $4 a gallon!

Gas is inching to $4 a gallon.

Gym memberships for places that require commitment and hold their members accountable, creating success in the form of results and motivation to continue on a proper exercise plan cost over $60 a month.

Teachers make over $40k a year and have off the whole summer.

The rent in this building is so damn expensive.

Walmart takes over local small businesses when they move into town.

Mountain Climbers and Burpees Suck.

Customer Service sucks at your favorite car dealer or your local bagel shop.  Heck even the health food store stocks out of date items.

I'm too fat.

I am always sick and work sucks.

Monday's can kiss my ass.

My dog takes forever to shit and it's freezing! ARGHHH!!

They take too much out of my paycheck in the form of taxes and feed the poor with it.

Complaining is a national pastime.  Everyone does it.  Everyone has a gripe about something or another and we hear it around the water cooler or on the phone with our family members.

We read things on FaceBook or Local Forums that cause a ruckus, bickering, and continued waste of time.

Instead of wasting time kicking and screaming, and I certainly piss and moan, we need to spend time working on the solution.

The school safety person making $35 an hour should not even effect your life.  WHO CARES?  You will thank them when they save someone's life or break up a drug deal.

Burpees suck.  Do more.

Monday's are rough. Go out and crush the day!  Make it a goal to kick it's ass.

Rent is too much? Work harder and learn more about the business, create networks, DO THE WORK! Shut up about the rent and work on the solution.  Move if you need to.

Not enough money?  How many books did you read about your career or occupation that will help you become a member of the top 10% of your chosen field? Which in turn will create a higher salary....

Did you start a side business or side job to increase your wealth?  Do you buy stupid shit?

Stop complaining and work on a solution.

You're fat? Eat less, move more.

Hackettstown Personal Trainer's Opinion: 5 Things NBC's The Biggest Loser can teach you.

NBC's 14th Season of The Biggest Loser has just started and many people are buzzing about it.  Some hate the show and think it's garbage and then there are the raving fans.

I have always been a fan of the show because it kicks ass to see the contestants getting active and changing their lives.  Week in week out you see the results they are getting through hard work and determination. It is awesome to see the people who need exercise and never had the grit to get the work done go from barely being able to keep up to crushing their workouts.

The haters will always hate but below I list 5 things you can learn from watching The Biggest Loser.

1. You need Strength Training.

Hell yes the contestants on the show do a ton of cardio exercises on treadmills and bikes but they are also lifting weights and doing many bodyweight exercises.  Strength training is vital to Fat Loss Success because it helps to increase the metabolism and in turn helps the body burn a ton of calories post workout. Contestants on The Biggest Loser can be seen lifting barbells, dumbbells, doing walking lunges, bodyweight squats, and so much more.  Part of their huge success is definitely Strength Training.  Some women fear getting bulky and manly from lifting... check out the women on the show.

2. Following a Spot On Diet is important.

Weighing, measuring, tracking, and planning all of your meals like the contestants on the show will help you lose fat at a more rapid pace than just winging it. The people on the show have meal plans with precise amounts of foods and a precise amount of calories they are told to eat. Doing this increases the likelihood of fat loss on a consistent basis. Follow a diet plan exactly as it is written and be sure to lose fat.

3. It takes time.

I believe the show lasts 26 weeks? I am not sure how long the contestants are at the ranch and how long they are following the plans by the trainers, but I know it's longer than 3 months and closer to a year. If you ever watched the show you most likely saw a 300 pound overweight man or woman win by losing over 100lbs. Most of the winners still have a lot of work to do.  This teaches the viewers that results take time but more importantly- consistent effort over a long period of time.  Don't give up after 3 months, call it a summer, splurge for the Holidays, and come back around the circle. Commit.

4. Daily Activity is Needed.

Whether the contestants are running on a treadmill or lifting weights they are moving everyday.  Even if it's a challenge or a walk, run, hike, or jog- the contestants are physically active everyday. The more you move the better for your health and pace of your results.

5. Having a Coach/Trainer/Instructor helps.

Bob and Jillian get in the contestants faces and bring out the truth.  They don't lie or sugarcoat the fact these people are fat, sick, and nearly dead. (Great Documentary by the way!) Having a coach or personal trainer will help you get results because they will hold you accountable for showing up and doing the work.  They will teach you proper form and proper diet planning, as well as proper exercise routine guidelines. Cutting out the overrated or dangerous, useless, exercises- a coach or trainer will have you stick to the basics on a plan designed for long term success. They will even provide you with motivation and support to keep your heart in the game!

Check out the show whenever it's on. Tuesday? Maybe Monday? I don't know.  But if you want to see first hand the effort, planning and commitment needed to succeed in your fat loss, strength building, or muscle gaining goals- watch the show.  Sometimes you might get a decent tip thrown out there by the trainers or become extra motivated seeing someone like you, or in a position similar to yours, reach the goal that they sweat, bled, and cried for.