HOLD UP!!!

OK, not so fast… Put your shirt back on and let me explain

The bottom line, for everyone, (no matter what anyone says), who is eating well, working out, and pushing their physical limits is…

Wait for it…

Tick… Tick… Tock

Here it comes…

You know it!

That’s right,

WE ALL WANT TO LOOK GREAT NAKED!!!

There, I said it. We all think it.

C’mon, if you’re anything like me then I know what you’re thinking, I know how you feel, I know what you want, and I know what you don’t want as well!

When you step from the shower you’re ecstatic to see the mirror fogged over, you towel off like an insane person and get the hell outa there before the steam gives way to a crystal clear reflection you don’t want to see! A reflection of neglect!

What if I told you that you could love your mirror, better yet how about loving yourself and everything you see in the mirror every day?!

YOU have to decide to suck it up and get to work! It’s going to be hard, it may be a longer journey than you thought, (Stop listening to the empty promises, throw away the magazines. It will never be that easy! If it was you wouldn’t be reading this.), you don’t become unhealthy, unfit, overweight, or broken overnight! Why do you think you can fix it in, “just 30 days”, “15 minutes a day” “effortlessly”?!

Even worse, WITHOUT CHANGING THE WAY YOU LIVE TODAY!

I’m here to tell you, you can’t! That is the only time I’ll tell you, “you can’t do something about your condition”. Your life is in your control, you decide.

Once you’ve made the decision it’s just a matter of owning it!

You need to want it more than your next cupcake, live it through the weekend, embrace the journey on a road less traveled and walk, no sprint, with your head held high!

Let me put it this way, If your “friends” kidnapped you, drove downtown and tossed you into the street, butt-naked… your only concerning thought should be… Damn, I’ve got to walk all the way home! (followed closely by, “I need some new friends”.) If it isn’t either of these you may need some help loving you!

Your next step is acquiring the tools, at Imprint Fitness we have everything you need to get started and finish! No fads or crazy systems, just the right tools for you!

Plain and simple… Doable!

Come with us… If you really want to live!

Keep hearing anecdotes that Lowfat chocolate milk is a great thing to drink after a workout for recovery. Fact or Fiction?

Seriously!?

Awesome question Brenden!

Theory: Post workout your body needs protein and carbs to work together to replenish glycogen stores and drive nutrients into muscle tissue. As a post workout drink, chocolate milk certainly addresses these needs. The question is really, To what extent and for whom is this best utilized?

First, chocolate milk is comprised of fat, fast acting carbohydrates, whey (quick absorption), and casein (slower absorption) protein. Sounds like the perfect storm right? Not so fast.

If you are looking to fuel your body for your workouts you can do much better! If you drank between 500 & 750ml of chocolate milk you would be getting 15-25g of protein and 5-31g of carbs, depending on which prepared drink you choose.

Back to basics!

You could also brew your own “carton of great nutrition” and again the results would vary depending on your choices.

So, you could easily choose hastily and end up with little protein and even less carbs, not the turbo recovery fuel you were promised!

Solution: Invest in a good whey isolate protein powder, mix it with water and have post workout with some fruit, 1 scoop of whey and a medium banana would yield about 24-28g of protein and 35-40g carbs at the same cost per serving. This should be followed closely with a well balanced meal of whole food proteins, carbs, and healthy fat sources.

You can get an idea of what to look for in a protein powder here;

We have had several people ask about protein powder recommendations lately, so we put together a list for all of you!

Who benefits most from this post workout miracle in a glass?

Calorie burner!!

A drink like chocolate milk is most useful to a cyclist, swimmer, or long-distance runner. These sports stress high endurance levels and constant, sustained movement. Competing athletes need high levels of calories, carbs, and protein to sustain that level of performance.

NOT this guy!

So, to answer the question;

Lowfat chocolate milk is a great thing to drink after a workout for recovery. Fact or Fiction?

Fact: In certain circumstances, chocolate milk can be of benefit in immediate post recovery nutrition, provided good choices are made in selecting the sources of your elixir.

Fiction: It is not the best option for all athletes on all levels as is often suggested.

On a personal level, the only dairy I consume is whey protein. I would also recommend that if you decide to utilize chocolate milk in your post workout routine, you adhere to the following;

1. Lowfat Milk is highly processed and as such harder for the body to handle, use full fat milk and fit it into your daily macronutrient needs.

2. Use raw milk if possible

3. Use a chocolate syrup that does not contain corn syrup, high fructose or otherwise.

4. Must be high protein and high carb to gain “benefits”

You may have guessed that I am not the strongest advocate of this line of thinking, I believe there are better post workout drinks and much better options and sources of recovery nutrition. The choice is yours but put a little knowledge behind what goes into your body, you care enough about your workouts to ask; do yourself right!

Hope this helps and thank you for asking,

Scott

Imprint Fitness

Stronger. Every. Day.

• You should be lifting enough weight that you can ONLY complete the desired number of reps stated. You should be able to finish your last rep with difficulty but also with good form.

• Always TRY for more reps than prescribed. If you can do 3+ reps over desired rep range for ALL sets, then it’s time to move up in weight on your next session.

• To avoid plateaus, you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing the angle of the exercise and changing up the machine used, etc.

• Rest days are just as important as workout days. Have at least 1 full rest day a week (that means no cardio).

• Warm up with a light set of each exercise before going to heavier weights.

• Lift, then lower the weight slowly. Don’t use momentum to lift the weight. If you have to swing to get the weight up, chances are you’re using too much weight. On the negative (lowering of the weight) keep a slow and controlled pace (at least 3-4 secs).

• Don’t hold your breath and make sure you’re using full range of motion throughout the movement.

• Keep your back straight and don’t strain your neck. If you feel you are tensing up, you can alleviate this by placing your tongue on the roof of your mouth during certain exercises.

HOLD UP!!!

OK, not so fast… Put your shirt back on and let me explain

The bottom line, for everyone, (no matter what anyone says), who is eating well, working out, and pushing their physical limits is…

Wait for it…

Tick… Tick… Tock

Here it comes…

You know it!

That’s right,

WE ALL WANT TO LOOK GREAT NAKED!!!

There, I said it. We all think it.

C’mon, if you’re anything like me then I know what you’re thinking, I know how you feel, I know what you want, and I know what you don’t want as well!

When you step from the shower you’re ecstatic to see the mirror fogged over, you towel off like an insane person and get the hell outa there before the steam gives way to a crystal clear reflection you don’t want to see! A reflection of neglect!

What if I told you that you could love your mirror, better yet how about loving yourself and everything you see in the mirror every day?!

YOU have to decide to suck it up and get to work! It’s going to be hard, it may be a longer journey than you thought, (Stop listening to the empty promises, throw away the magazines. It will never be that easy! If it was you wouldn’t be reading this.), you don’t become unhealthy, unfit, overweight, or broken overnight! Why do you think you can fix it in, “just 30 days”, “15 minutes a day” “effortlessly”?!

Even worse, WITHOUT CHANGING THE WAY YOU LIVE TODAY!

I’m here to tell you, you can’t! That is the only time I’ll tell you, “you can’t do something about your condition”. Your life is in your control, you decide.

Once you’ve made the decision it’s just a matter of owning it!

You need to want it more than your next cupcake, live it through the weekend, embrace the journey on a road less traveled and walk, no sprint, with your head held high!

Let me put it this way, If your “friends” kidnapped you, drove downtown and tossed you into the street, butt-naked… your only concerning thought should be… Damn, I’ve got to walk all the way home! (followed closely by, “I need some new friends”.) If it isn’t either of these you may need some help loving you!

Your next step is acquiring the tools, at Imprint Fitness we have everything you need to get started and finish! No fads or crazy systems, just the right tools for you!

Plain and simple…

Come with us… If you really want to live!

YOU HAVE BEEN WARNED!

Where are you when it comes to your goals?
If you are not hitting the mark who is to blame, your parents, (that’s always a good one), your trainer, it’s too hard/ complicated??

Let me see if I can lay it out in terms that are easy to understand… If you are not as dedicated to your diet as you are to your workouts, you will fail miserably.
Everything you eat has a value, positive or negative, it cannot be denied. If you are deriving your pleasure from food or rewarding yourself with food, YOU’RE DOING IT WRONG!

In simpler terms, not being meticulous about your diet is akin to knowing you have an upcoming test, not studying, praying for a C, somehow hoping for an A, getting an F, and being pissed about it.
You need to do the work to reap the rewards, it doesn’t get any more straight forward than that.

You need to do what works for you to reach your goal without worrying about anyone else. The things you need to do may be very different from what friends or family members can get away with, IT DOESN’T MATTER, we’re all different. If we weren’t none of this would be an issue…
well it is, deal with it!

Look, I can give you all the tools and supplies to build a solid, envy of the neighborhood, house; If you’re not willing to swing the hammer, or would rather try to drive nails with a q-tip, you’re going to have a problem.

If you are thinking right now, “Oh shit, is this mean’t for me?”, you need to reread this daily until you can recite it verbatim, like it’s your name and address.

I can help you, I can’t do it for you!

Yes, it is hard and takes effort. That’s what makes it worth it.

Take every success and build on it, leave the failures behind and keep moving forward!

NO EXCUSES!!

Strength For Life.

The second we sat down and got the menu, I searched through meal items that use to mean something to me with absolutely no desire. I kept telling myself I would order something I haven’t had in forever, “something I loved! ” -fully knowing there isn’t one thing I love anymore about greasy, battered ingredients that I have 0 confidence of the origin.

Here’s what we ordered:

Onion Ring Appetizer with Chipotle dipping sauce

Smokehouse Bacon Burger with Fries

Buffalo Chicken Wrapper with Sweet Potato Fries

The second an onion ring hit my lips, the salt was overwhelming. I don’t believe you need to drastically restrict sodium, but just 4 of these rings had to have AT LEAST a days worth. Scott and I kept looking at each other as we ate them, knowing neither of us were satisfied – they didn’t get finished. My stomach IMMEDIATELY reacted. I do not eat many white carbs and very little grain. I get 80-90% of my fats from healthy sources, so within 10 minutes of the meal, my body was in shock. We both decided before we even got our main courses that this wasn’t going to be worth it AT ALL and we were disgusted with our decision to eat out on our first night out in months. We decided to label this night out, “An American Diet Experiment.”

Worth it!?

When our actual food came to the table, we were already done in our minds. I probably had less than ¼ of the chicken wrap and sweet potato fries and I felt heavier than I have felt in months. The fact that I wasn’t satisfied and the “heaviness” of the meal was what I noticed more than anything…BUT, I wasn’t FULL. I wasn’t full AT ALL specifically in comparison to the immense volume of foods Scott and I eat on a daily basis.

The takeaway from this night-out-turned-experiment is THIS; when you eat cleanly (sometimes a tough word to define), you are more satisfied-you have energy for life, zero regrets, you spend time with your food and you ENJOY your food.

We enjoy our homemade meals and especially, taking the time to prepare them together. We’d have to say, it is one of our favorite activities together. At this point, I’m not even entertaining the thought of missing a solid, home cooked meal for some restaurants version of “american cuisine” for a very long time.

16. PLAN a Cheat – This is similar to the last principle. Have one meal or a 3-4 hour time slot to eat whatever you want-within reason. Don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day or when your free “time slot” has ended.

17. Be patient – Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.

18. Up Carbs and Lower Fat on Training Days – It only makes sense that you will need more energy on a workout day, than a rest day. On a training day, shoot for 1.2x your bodyweight in protein, around 15-20% fat and allow the rest of your calories to come from carbs.

19. Lower Carbs and Increase Fat on Rest Days – On a rest day, shoot for 1.2x your bodyweiight in protein, .4-.5x bodyweight in fat and let the rest of your calories come from carbs.

20. Quality over Quantity – You can count calories all you want, but if you are eating poor quality calories, your results will be limited at best. Imagine you have a clone, and that clone eats the same amount of calories but from chocolate bars. Now imagine you get all your calories from whole food. Who will look (and feel) better? You would look and feel better than your clone of course!

21. Create a Calorie Deficit with Exercise -The key to long term fat loss is to focus on burning the fat, not starving the fat. To metabolize more body fat while only cutting calories slightly below maintenance, you will need to burn more calories by increasing your activity level. You would be surprised by how many people look for quick fixes in order to avoid the extra effort to get results!

22. Muscle Equals Metabolism – Not only will strength training help you on your way to getting “ripped”, but the more lean tissue you have on your body, and the more active your muscle tissue becomes, the higher your metabolism is. Focus on bodyfat reduction instead of weight loss. Think about “reshaping” your body, rather than shrinking it.

23. Increase vegetable and fruit consumption – Fruits and vegetables are high in fiber and in water. In addition, each fruit and vegetable provides a unique nutrient profile. Vegetables are particularly good for dieters because of their very low calorie counts. Fruits are relatively low in calories, but generally contain more carbs. While dieting, limit fruit consumption to a serving or two a day. Vegetables, such as cucumber, leafy greens, celery, cabbage are “free foods” for dieters, and they can be eaten in large quantities throughout the day.

24. Find Substitutions for the Foods You Love – It sounds simple, but just finding one or two alternatives for whatever craving you may have at the time, can help you eventually eliminate that craving forever. Once you see your body really changing, that donut will mean nothing to you.

25. A Protein Shake is a Protein Shake – Don’t reply on supplements to get your carb/fat/protein for the day. You need whole foods to grow and reduce your bodyfat in the long run and live a long, healthy life.

1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.

2. Shop the perimeter of the store. That’s where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.

3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn’t shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don’t you? So apply the same approach to the grocery store. Target the sections that are safe to browse through — the produce section, primarily — and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).

4. Shop with a list. Organize your shopping list based on the tip above — that is, by the sections of the store. This will have you out of the supermarket at the speed of light. By lashing yourself to the discipline of a well-planned shopping list, you can resist the call of aisle upon aisle of junk food, thereby saving yourself from an overload of empty calories.

5. Food-shop with a full stomach. We’re sure you’ve heard this one before, but it’s worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn’t moving.

6. Look for high monounsaturated fat. (like macadamia nut oil. It has more good-for-you monounsaturated fats than any other oil in the world and a higher smoke point than olive oil, so there’s no trans fatty acid formation when you cook) Monounsaturated fats make any dish you make heart-healthier.

7. Buy plain yogurt and flavor it at home. Pre-flavored yogurts have oodles of sugars that destroy any healthy benefits they once had. If you add a teaspoon of all-fruit jam at home, it’ll still taste yummy, you’ll consume far fewer useless calories, and you’ll save lots of money.

8. Consistency is key – Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life. Remember, it’s a lifestyle, not a diet!

9. BUT, be flexible – Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines.

10. Macronutrients – You get all of your daily calories from either fats, proteins, or carbs. The body needs all of these to function properly and when one of them is absent you’re going to crave it! The ideal diet incorporates all 3, while shredding fat and hanging onto muscle. Get at least 1 gram of protein per pound of bodyweight (up to 1.5g xlb). For fats and carbs, you need both! Add good fats, between .35g per lb up to .5g per lb. The rest of your calories should come from carbs. We recommend eating the majority of your carbs post workout, but honestly, the choice is up to you. Carbs can range between .25 g per pound and up to 2 g per pound, depending on your fitness goals.

11. Water, Water, Water – You’ve heard it a million times and I’m going to tell you again. Drink water throughout the entire day! Muscles are made of up of approximately 75% water and they don’t get hydrated through chicken breast and salad. Keeping hydration levels up has a number of benefits. If dieting, water is going to help keep your appetite in control and also have a positive effect on resting metabolism as your body works to process all that water. It’s also going to help hydrate your muscles and keep your muscles energy source levels high.

12. RELAX- Try and take some time out to relax… increased stress levels give rise to cortisol, and too much can slow your metabolism. Stress can also cause cravings, and you might find yourself wanting to eat fatty and sugary foods.

13. Consume fiber – Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.

14. Add whey protein – perfect to start the rebuilding process post training and making it simpler to hit your protein target for the day. Supplementing with a fast-acting protein source, like whey, will guarantee that your muscles get the muscle building nutrients they need.

Stay tuned for PART 2!

Let’s face it, there are those days when you just don’t feel like it, 

you don’t have the energy,

you’ve lost the drive,

and even the fact that your Personal Trainer is there waiting for you doesn’t seem to motivate.

Oh Shit!

Maybe what you need is someone to workout with…

Hey, glad you could make it!

I think you’re in my light.

Ready to go!

Statistics have shown that members who work out with a partner have a higher probability of reaching their fitness goals and staying with a fitness routine? This is because people who work out together will set a definite time to meet at the gym, or participate in a group class where they feel like they are held accountable. Working out with a partner helps you stay committed to your goals and will help you achieve them. Find a partner, choose a dedicated workout time, and reach your goals sooner!

Imprint Fitness specializes in providing the right tools to ensure you reach your goal.

We offer small group personal training sessions for 2-3 people in a private gym setting with all the same benefits of 1 on 1 training including a customized workout plan based on your individual goals and nutritional blueprints designed to help you get the most out of your workouts and your life.

Strength For Life.

Give us a call today for pricing and details,

716-867-1239

one life. live it.

Or visit us on the web at; Imprint Fitness

Lean how this can be part of your daily plan!

Now available through Imprint Fitness, customized nutritional plans based on your goals!

Unlike any other nutritional program you’ve tried. Imagine being full and satisfied all of the time…this is an innovative way to use your favorite foods to sculpt the body you’ve always wanted. 

Any goal from losing weight or getting down to single digit body fat, to adding size while seeing visible abs, we target your SPECIFIC goal for your age, height, current weight and more…we create a customized nutritional blueprint for YOU. Your blueprint gives you an exact breakdown of your specified macronutrients, with an EXACT date to expect to achieve your goals and additional nutritional guidelines to achieve your dream body.

Spend less time worrying about food and more time enjoying it! Learn how to “fit” birthday cake into your plan. This isn’t a “diet”, it’s a lifestyle you can live with. No more yo-yo dieting. This program is 100% sustainable for life!

We teach you how to beat fat, stay healthy-all while using the foods you know and love. Improve your mental state, increase your energy and be 100% accountable to YOUR own results! http://examine.com/leangains-faq/

80/20 Rule: Your fitness goals require effort, while only 20% of that effort is realized in the gym or through physical exercise, 80% is determined by what, when and how you eat.

Visit our website for additional information: ((http://www.imprintfitness.com))
____________________________________________________________
Call or TEXT Imprint Fitness at ((Seven-One-Six-867-1239)) to learn more and get started today!