How To Keep Your Kids Fit

When I wrote this post: Everbody Is Too Fat To Join The Army, I was expecting some negative feedback along the lines of:

"How DARE he tell me that my habits are affecting my kids? He's not even a parent!"

Hey, I call 'em like I see 'em.



And the truth is that fat kids usually have fat parents.

And check this out:

"I'm a teacher in a public middle school. Until recently, I'd eat whatever was available - fast foods, chips, cookies - and my students often asked me for samples or leftovers.

Slowly, I noticed that they started bringing lunches similar to what I was eating.

Since I knew they were just copying me, I decided to choose my lunch based on what I wanted to see them eat (fruit, vegetables, water, wheat bread).

It took a while, but eventually they started asking for my carrot and celery sticks.



Before I knew it, they were eating the same healthy food I was enjoying. These better choices have spread to my breakfast, dinner, and snack meals - and I've lost 40 pounds.

My students have noticed, and we now take walks after out healthy lunch.

I've come to realize that with kids, you must lead by example. Actions speak louder than words."

- Velma Greene, Harpers Ferry, WV

That's great, Velma!

Now here's the deal:

PE is being cut out of schools.

Sports are very competitive.

But you're still the parent and what you do is what your kids will do.

How fit are you?

Do you eat healthy, wholesome foods?

When you eat junk food, your kids automatically assume it's okay.

When you drive through MacDonald's for dinner, your kids automatically assume it's okay.


When you plop down in front of the T.V. all night, your kids automatically assume it's okay.

And that's the reality.

This has nothing to do with PE in school or the competitive nature of youth sports.

You run your household and you need to be the one laying down the rules.

Moreover, YOU need to be leading the charge.

~ Lucas Wold

PS - If you're unsure of where you should start, send me an email and I'll be glad to help. My address is LDWold (at) Gmail.com

PPS - What does former president Bill Clinton have to say about youth obesity?

"... This is the single greatest crisis facing our society today."

-Bill Clinton

Whoa, strong words!

Everybody Is Too Fat To Join The Army

Read below for some disturbing news:

There are so many military recruits who are too obese to pass their entrance physicals that the army is thinking of starting a "fat camp."

A friend sent me this article:

Fat Camp For Recruits

Now, why are so many recuits overweight?

Well... A fire chief quoted in the article blames it on a lack of physical education in high school.

Maybe. I think it's more a lack of physical education in the HOME.

The army can't take 3 out of 10 recruits because they are obese, and an additional 20-30% of recruits are overweight but will be accepted if they can get the weight off. So... Let's say that half of our recruits are too fat.

And here's the thing: The army only requires 30% bodyfat.

That means the bodies of HALF of our recruits are more than one-third pure lard.

Not good news.

What's the cure?

Gee, I don't know how to get every American in shape. (I'm good, but I'm not THAT good. Yet.)

I do know what works but I can't make anyone follow a plan who doesn't really want to.

So, what should we do then?

How can we get our teens, the teens we actually have contact with, to embrace a healthier life?

Simple: WE have to be healthier.

A fat parent telling their kid to go exercise is like a doctor who smokes telling you that cigarettes are bad. It doesn't work.

You need to have credibility.

Don't Let This Happen!

Here are three simple things you can do today that will help you AND your kids live a better life...

1. Throw out all the foods you know you shouldn't have in your pantry and fridge. Start with sodas and pre-made sweets.

2. Prepare a healthy breakfast and MAKE your kids eat (Hey, you're the parent. Make 'em do it.) Need fast and healthy breakfast ideas? Check this post out: Carson City's Belly Fat Blasting Breakfast.

3. Begin some sort of exercise regimen. Walking, personal training, join a sport, but make it something regimented. People have argued that planned training is bad for kids. But they're wrong. Education is a planned out path that works great and physical education is the same.

Now, the purpose of this post isn't to have you train your kids up for the army.

It's to open your eyes so that you will start thinking about how to have a healthy, happy, energetic life with your family.

THAT'S something worth working for.

Have a great day,

~Luke

PS - It's not just Americans, youth all over the world are becoming more obese. England is having the same problems with their recuits. This article says that only 1/3 of English youth meet Army height/weight requirements: Teens to fat to fight in army.

PPS - And if you're only worried about academic performance, then I have news for you: Exercise improves test scores. You can read the article here: Better Test Scores

Carson City's Belly Fat Busting Breakfast

If you want to burn the fat off your belly you need to burn THIS into your brain first....

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you want.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there's a very good chance you're nodding your head in agreement with me, and saying something like, "That's great. I know that. But what the heck do I eat?"

Well, I'm glad you asked.

Here are three simple fat fighting breakfasts from my buddy Jayson (who is a Registered Dietician):

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? You can easily manage that in the morning.

Well, if you can't, Jayson has another suggestion...

You can use a nutritious meal replacement shake like Prograde Lean.

I drink it myself and it has a great chocolate flavor. In fact, I know my boys at Prograde spent 6 months developing Prograde Lean just to get the taste right.

That's it! Four quick-n-dirty options for a Belly Fat Blasting Breakfast. Enjoy!

Best,

~Luke

PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 Here are some other details you'll want to know:

• Again, you receive 10.9% off all Prograde products.
• It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
• Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
• The coupon code you enter at checkout is:
  012009
• The website is http://lucaswold.getprograde.com/
• If you want to check out Prograde Lean right away go here: ProGrade Lean Protein Shake

Carson City Goal Setting With Sir Edmund Hillary

"What are your goals?"

This is what I shoot back at clients when they ask me a question.

I do this because you need to view the answers through the lens of your goals

What the heck does that mean

Well.... If you're an endurance racer looking to run in the Badwater Ultra, then yes, running is a good exercise.

Badwater Ultra: 135 Miles in DEATH VALLEY

But... If you're a mom looking to lose forty pounds, running is a horrible choice.

Look at information through the lens of your goals.

"Hey Luke, do I have to eat breakfast?"

"And what are your goals?"

"Uummm, to lose fat and fit into a size 8."

"Then yes, you have to eat breakfast if you want to raise your metabolism, lose fat, and drop 4 dress sizes."

What about NOT having goals? What happens then?

Usually nothing. If you don't want change, don't set a goal.

Why don't people set goals? Because having a goal usually means some sort of WORK. And work isn't what we were looking for.

I agree, having goals can be a pain.

When you don't have a goal you can just "do your best" and you have an easy cop out when I ask how it's going.

Not having a goal lets you do whatever you feel like right this moment, instead of what would be best for you in the long-term.

But here's the deal: to accomplish anything worthwhile, you NEED to have a goal.

Listen to this little example....

Have you ever heard of Sir Edmund Hillary? He was the first westerner to climb Mount Everest.

Sir Edmund Hillary

Do you think he had a goal to climb that mountain?

Or do you think when he came down he said, "Well... I was just out wandering around and look where I ended up. Honestly, I'm as surprised as you."

No, he had a goal. (A goal of 29,029 feet to be exact...)

Now, your goal might not be to climb Everest, but whatever it is, you're not going to reach it just "wandering around."

Make a plan and follow it. Find a proven plan and follow it.

Whichever path you choose, be sure to have a goal that you're aiming towards.

Goals are what keep us on track when the going gets tough.

Goals are what inspire you to become more so that you can achieve more.

Goals are dreams with deadlines.

I'd like to end this post with a quote from my main man, Jim Rohn:

"If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us."

Have a great day!

All the best,

~Luke Wold

PS - Try this: Grab a pen and pad. Write this sentence: "In 2009, I am finally going to ______."

Then fill in the blank. Go ahead, I'll wait.

Now, fast forward to next New Year's Eve... You're writing in your journal, reflecting on the past year. What will you write?

"This year was great! I feel great and now fit into my_____. I went for a vacation to________. And I exceeded my expectations by________."

So what did you write down? What are your aspirations for this year?

Have a great day!

Cards, Kids, Nuts, and Salad

While my family was playing cards one night over the Holidays, my 4-year old niece ran around the table with a notepad taking our "orders."

(She and I like to play restaurant.)

Someone asked her what the special was, and she replied "Nut salad."

I started giggling because, hey, that's funny.

Olivia and Luke

So when she filled our "orders" it was with torn up cake bits and mixed party nuts.

Nut salad. Ok. I get it.

That started me thinking about healthy nuts and seeds you can add to salads to add fiber, protein, and healthy fats.

Without further ado, here are 4 kick butt seeds for the next time you feel like making a Nut Salad:


Sesame Seeds

Why They're Good: Cancer fighters, source of heart-healthy phytosterols, and a good source of calcium

How To Eat (Besides salads): Add to all veggie dishes and sandwiches, or use as a crust on broiled fish



Sunflower Seeds

Why They're Good: Lower cholesterol, heart-healthy

How To Eat: Add to tuna salads for crunch, mix with veggies to boost full-feeling

Flax Seeds

Why They're Good: Great plant source of alpha-linoleic acid (an Omega-3), reduce inflammation, lowers cholesterol, tames hot flashes

How To Eat: Grind up flaxseeds and mix into yogurt, protein shakes, or soups (I used to put 2 spoonfulls into my morning shake to insure I was starting the day with healthy fats and plenty of fiber)

Pumpkin Seeds

Why They're Good: Plant source of alpha-linoleic acid (an omega-3) and a good way to get magnesium, which regulates blood pressure and helps bones (anyone who trains hard and/or has high stress needs more magnesium to support their body)

How To Eat: If you take them fresh from the pumpkin, rinse, toss with egg white and sea salt before roasting. (They used to do this when we went on field trips to the pumpkin patch. YUM!)

That's it! Have fun with your NUTrition and it'll be much easier to stick to your plan.

Have a great day!

Best,

~Lucas Wold

PS - Until the end of the month I'll be having ridiculously low prices on personal training. I mean, like 60% off. This is probably the last EVER sale like this we'll have, and if you sign up you can keep the SAME LOW monthly investment for as long as you remain a client. Cool deal, huh.

If you can't wait for the announcement next week, shoot me an email at LDWold (at) Gmail.com

Have a great day!

Advice From The Biggest Loser!

Everyone seems to be talking about TV's "The Biggest Loser".

In case you've been living in a cave for the last few years, "The Biggest Loser" is a reality show where contestents battle to lose the most weight.


It's actually pretty interesting, and the participants really do lose weight.


While scanning the Women's Health website today, I found a great short article with tips from the trainers on the show, Jillian Michaels and Bob Harper.

Jillian and Bob

You can read their top tips here: http://www.womenshealthmag.com/weight-loss/bob-harper-training-tips

Have a great day!

~Lucas Wold

PS - Are you using Twitter yet? It's FREE, lots of fun, and the easiest way to stay in touch online. I've written about it here: Carson City Twitter Party

(I'm going to be using twitter to post lots of great health and fat-loss tips, so be sure to check it out!)

Carson City Ab Advice

People always ask me about fitness products they see on TV and at the store.

“Yo Luke! I just saw this *insert name of cheap plastic gizmos here*. Does this thing really work?”

No.

Yeah, some of the things you see on TV actually work. Some are just complete garbage.

The ones that DO work aren’t really all that new, they’re just old ideas repackaged.

And if you work hard and eat right, you’ll lose some fat.

But here’s the thing: Most people don’t buy exercise equipment in order to exercise.

They buy them to fulfill an interesting psychological need.

You could call it the “at least I’m doing something” mindset. It’s very real. (How many people do you know who eat a 2,000 Calorie lunch and then have a ‘healthy’ diet coke? Same thing…)

I’ll tell you that it’s a delusion most people have about their softening body. They don’t actually use their equipment, don’t stick to the diet, don’t use their gym membership.

But when we spend money on something we temporarily fill that “at least I’m doing something need.”

Look, if you really want to make 2009 a different year… If you want REAL change… Don’t lie to yourself anymore…

Join something like the Metabolism Makeover Program and get guided every step of the way, like Erin Binkley: http://highsierrabootcamps.blogspot.com/2008/12/how-to-drop-4-jeans-sizes.html

Have a wonderful day!

~Lucas Wold

PS - If anyone has any questions about health, fitness, fat loss, or my services, send me an email! My address is LDWold (at) Gmail.com (Sorry for the funky writing, but I'm trying to keep out spam so I can reply to you even faster!)

Carson City Twitter

This is just a quick note to let you know that I've been using Twitter quite a bit lately - and if you're using it, you should follow me.

(My Twitter updates scroll underneath my picture on the right-hand side of this blog)

I'm going to be using it to collaborate with others, start discussions, and get input... and I'd really like it if you were connected with me.

(Twitter is 100% free, and it's incredibly simple to use. No hassles.)

For a great, quick primer of how to use Twitter, check out this page by Tony Hsies, the CEO of Zappos.com:

http://twitter.zappos.com/start

My Twitter name is "LukeWold" - if you can imagine :)

Send me a quick note to say hello once you're on Twitter.

Everyone is predicting Twitter to be the next "big thing" and this is your chance to get ahead of the crowd.

To your health!

~Luke

PS - If you want to see my page, check out: http://twitter.com/LukeWold

PPS - I'm not an employee of twitter, or remunerated in any way. I just like getting to know people.

Fat Fighting Kung Fu Pills

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's sad really.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lucaswold.getprograde.com/icon )

Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Yours in health,

~Luke

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there. http://lucaswold.getprograde.com/icon

Taste The Rainbow, Carson City!

Taste The Rainbow!

Those headaches.

That lack of energy.

The diabetes.

The weird skin condition.

The depression.

That acid reflux.

That extra padding around your thighs, tummy, and fanny.

And lots of other bad stuff besides.

What am I talking about?

All of the ailments above can be traced back to WHAT YOU EAT!

It makes perfect sense once you pause to think about it.

Your health is a direct reflection of the health of your cells.

You see, you need a constant supply of micronutrients (vitamins and minerals) in order to function at peak form. When you fail to give your cells the quantity and quality they need the health of your cells begins to deteriorate.

Remember: Your overall health follows your cells.

How can you get more micronutrients and improve the health of your cells?

Easy: Eat the rainbow. (My grandfather has recommended this for fifty years)

Families of micronutrients have corresponding color pigments and supports your health in a particular way.

Let’s group these foods so that we are eating every color in the rainbow!

Here we go….

Color: Red
Micronutrient: Lycopene
Benefit: Antioxidant/Cancer fighter
Fruits and Veggies: Beets, cherries, pink grapefruit, radishes, red apples, red grapes, strawberries, tomatoes, watermelons.

Color: Orange/Yellow
Micronutrient: Carotenoids
Benefit: Eye health/ Cancer Fighter/ Healthy Heart

Fruits and Veggies: Carrots, lemons, mangoes, oranges, papaya, peaches, pears, sweet potatoes, grapefruit, cantaloupe

Color: Yellow/Green
Micronutrient: Lutein
Benefit: Healthy eyes/ healthy skin/ antioxidant

Fruits and Veggies: Avocados, broccoli, Brussels sprouts, peas, honeydew melon, kiwi fruit, celery, artichokes, limes

Color: White/Brown
Micronutrient: Allicin
Benefit: lower blood pressure/ anti-inflammatory/ antioxidant

Fruits and Veggies: Bananas, cauliflower, onions, brown pears, turnips, dates

Color: Blue/Purple
Micronutrient: Resveratrol
Benefit: Cancer fighter/ Life extension/ Athletic performance

Fruits and Veggies: Blackberries, Blueberries, Acai, Asparagus, Eggplant, Plums, prunes

These fruits and vegetables do wonders for the health of your cells.

By eating a variety of colorful fruits and vegetables every day, your health will skyrocket, your energy will rise, and you’ll start looking great!

Dedicated To You,

~Lucas Wold

PS – Happy Holidays!

Is Just Playing Her Sport Enough For Your Daughter?

Q: I’ve heard how hard your volleyball players work out and I wish my high school players were that dedicated! What’s your secret? I have pushed weights and stretching, but their interest is still low. Any suggestions?

A: Thanks for looking for the best way to train your girls! If enough coaches help spread the message of proper nutrition, training, and rest, our female athletes will reach whole new levels of achievement.

I’ve worked with girls of all ages and skill levels and am in the position to have a good view of the current trends and training mindset for female athletes.

Participation in women’s sports has grown in both acceptance and sheer numbers thanks to women’s rights movements and Title IX.

I’m a huge fan of fitness, sports, adventures, and old-fashioned playing outside. And all girls will benefit physically, mentally, and socially from sport participation.

But even though the number of female athletes has increased, female sports lag behind male sports in a number of areas. This is a mindset issue, not a money and administrative support issue.

The main thing holding our girls back is their lack of a “training mindset.”

You see, boys are taught that nutrition, resistance training, and sprinting are essential if they want to improve.

So the boys are training while the girls are often only playing their sport. “Just playing” is NOT enough to bring a girl to her full athletic potential! “Just playing” increases the number of games played, but also increases the chances of injury as a result of a less physically prepared body.

Parents are often unwitting accomplices in this. They encourage their sons to hit the weights but never realize that resistance training is meant for girls too.

Listen up: TRAINING IS FOR EVERYONE!

What, you ask, needs to be understood before mindsets will start to change?

Here’s the truth:

1. Physical training will not slow girls down (Actually, NOT training will)
2. Physical training will not stunt a girl’s growth (Actually, NOT training will)
3. Physical training is not going to make a girl grow a mustache (Actually, NOT training will)

This is what coaches, parents, athletes, and administrators need to know about proper physical training for girls:

1. Physical training will improve athletic performance (Making time spent working on technique more effective)
2. Physical training will decrease the chance for injury
3. Physical training will lead to improved self-esteem
4. Physical training will lead to better body composition (less fat and more lean muscle)

Just get straight on this and help me to reach all of the misinformed girls and parents who are out there.

If we all work together, I’m sure that the “training mindset” for girls will spread like a wildfire!

Dirty Trick For Higher Vertical Jumps!

Sneaky sonofagun that I am, I have my volleyball athletes performing the wide-grip deadlift as their main lower strength exercise this training cycle.

Why?

It is a great exercise for a powerful hip extension, which translates to a higher vertical jump.

(Last time I checked, vertical jumps are important in volleyball....)

A bunch of our girls complained/whined/screeched that "girls don't DO deadlifts!"

Well, here's a short instuctional video. And it stars.... A GIRL!!

Take a look:





Butt down, chest up, push the floor with your heels.

To your vertical jump,

~Lucas Wold

Carson City Dessert Tray

I know, I know, I know. The holidays are here and temptation seems to be EVERYWHERE. Now is NOT the time for those with a sweet tooth to fall off the wagon.

So that's why I've got two great Holiday dessert ideas for you that won't pack on the pounds.

First, is Grilled Banana Splits. Here's the simple ingredients you'll need:

4 ripe bananas

2 Tbsp chocolate chips

1/2 cup non-fat, frozen vanilla yogurt

4 tsp chopped walnuts

Here are the easy-to-follow directions:

1- Preheat oven to 400 degrees

2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.

3- Push 1/2 Tbsp chocolate chips into the slit of each banana.

4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.

5- Loosen the foil and press the bananas open a little.

6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.

That's it for a nutritious and delicious treat!

Second, if you like your life even easier, and you're a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers. They are the tastiest REAL nutrition bar I've ever had.

You have to watch this video to see for yourself. You'll see fitness professionals tasting Prograde Cravers for the very first time. Yes, even other fitness pros who have tasted every bar on the planet are amazed at how good they taste.

Trust me, you'll want to see this: http://lucaswold.getprograde.com/cravers

Best,

~Luke

PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. http://lucaswold.getprograde.com/cravers

Training For Athleticism

I'm prepping to give a speech to a group of coaches next week. (Smart schools and organizations like to hire me to work with their coaches and athletes)

We found this handout from a presentation I did this summer. If you're a parent, a coach, or an athlete, you'll find a few interesting ideas here...

WHITTELL WARRIORS
Training For Athleticism
August 13, 2008

“Your movement patterns of the present will dictate your injury potential in the future.”

Physical Training Session:

1. Mobility
2. Activation
3. Movement Prep
4. Strength/Power
5. Range Of Motion

Sports Performance training isn’t about “forcing” improvements on young athletes. It is about offering stimulus that runs in conjunction with what is happening naturally from a growth and development standpoint.

“Stack Of Joints” Functional Movement Theory:
1. Ankle – Mobility
2. Knee – Stability
3. Hip – Mobility
4. Lumbar – Stability
5. Thoracic – Mobility
6. Shoulder – Stability

Weight Room Guidelines:
1. Require same discipline as practice
2. Make it a team activity
3. Use time efficiently
4. Require disciplined spotting and good technique
5. Make training a priority!

In-Season Strength/Power Guidelines:
· If your team competes 2x/week, lift 2x/week.
· If you compete 1x/week, lift 3x/week
· Train in the morning
· Short duration
· Emphasize “big” lifts (compound movements)

Recovery:
· Nutrition is key
· Low-Intensity Aerobics 1x/week
· Plan a “recovery day” into each week (usually Sunday for school sports)

Here's the take-home message: A school-wide plan based on sound training principles is the missing key to athletic success. Too many coaches present conflicting messages, so an athlete just bounces around from season to season, never making progress.

The Hips Don't Lie?

Q: Hey, I cycle long distance, but lately my hips are getting tighter and less flexible. How can I get them loose again? This tightness is killing my back!

A: Sitting on a cycle makes your pelvis tilt forward, pulling your butt muscles out of alignment.

This forces you to use more of your lower back for everything instead of your bigger and stronger glutes.

See, since your hips act as a brace for your lower back, your back has to compensate with more flexing, extending, and rotating than it was designed for.

You can release your tight hips and fire up your glutes with a few simple exercises performed 3x weekly.

(Note: We use these exercises in our warmup routine, to make sure your back stays healthy)

Active Hip Flexor Stretch:

Lie on your left side with your heels by your butt and your knees at waist level. Place your left hand on your left knee. Grab your right ankle, flex your foot toward your knee, then rotate your right leg downward. Pause, return, and repeat 10x each side.

1 Leg Glute Bridge:

Lie on your back, knees bent to 90 degrees and heels on the floor. Lift one leg off of the floor and straighten it. Squeeze your butt to lift your hips until you make a straight line between your knee and your shoulder. Lower your butt back to the floor. Repeat 10x each side.

Side Bend Back Lunge:

Stand tall. Step back with your left foot and bend your knees 90 degrees. At the same time reach overhead with your left hand and bend your torso to the right. Then push yourself back up. Repeat 10x each side.

Too Much Benching!

Q: I have been lifting for a few years now, but I mostly stick with bench presses. My coach says I am getting too tight in my shoulders to play football any more.

A: What your coach has noticed is that all of your benching has led to the overdevelopment of your internal rotator muscles.

Bench Pressing

When this happens, your shoulders 'roll' forward and you look like a hunched over caveman. (This same rounded forward look is common with people who work at a computer all day)

Do You Have A Caveman Back?

The problem is that the weaker muscles of your back get stretched out and are made even weaker.

You can fix this though balancing out your training. Pushing strength is important in football, but your training is too much focused on this one thing.

For starters, even out your training with plenty of rowing exercises. Some examples are cable rows, bodyweight rows, and dumbbell rows.

Bodyweight Row

And if you're looking to become a great athlete, start training your lower body with squats, deadlifts, and lunges.

Start training right and not only will your performance improve, your shoulders will thank you for it someday.

Hot Chocolate For Hot Bodies!

It's about fifteen degrees outside in Carson City, and I'm FREEZING!!

This can mean only one thing... Time for high protein hot chocolate!

Mmmmmmmm

Here's what you need:

*Chocolate Prograde Lean Protein Powder

*Carb Countdown Fat Free Milk

*DaVinci Sugar Free Syrup (I like Caramel)

Sugar Free Deliciousness

Heat the milk up (you can use the microwave).

Blend in the Prograde Lean.

Add a splash of syrup.

Tastes good. Reeealll gooooood.

When I make this, I heat up the milk (or water, if you'd prefer) in the microwave and then put it in the blender with the protein powder.

You see, using the blender makes a much smoother mix than does using a spoon.

It also makes your hot chocolate frothy and delicious.

You can even sneak a bit of low calorie whipped cream on top...

Happy drinking, and stay warm!

~Luke

Carson City Fat Loss Shopping List

One of my friends emailed me her shopping list for her week's groceries next week.

(Yes, she's on a fat-loss plan and charts out her meals out a full week in advance. That's the best way to do it!)

Anyhoo, I thought you might be interested to see what she has on her list:

Canned Goods:

• 1 can sliced black olives
• 1 can juice packed pineapple chunks
• 1 can roasted red peppers
• 1 can water chestnuts
• 1 can artichoke hearts

Egg/Dairy:

• 3 32 ounce containers of pasteurized egg whites
• 1 dozen omega-3 eggs
• 2 ounces feta cheese
• 8 ounces low fat cottage cheese
• 1 container low fat yogurt
• 1/2 cup shredded colby cheese
• 1/4 shredded cheddar cheese
• 1 slice mozzarella cheese
• 1 slice fat free american cheese

Pasteurized Egg Whites

Produce:

• 1 Roma tomato
• 1 1/2 pounds broccoli
• 1 large head of cauliflower
• 1 bunch celery
• 2 avocados (I wouldn't have put these on my list, because I think avocados are gross)
• 5 onions
• 1 red onion
• 11 medium scallions
• 5 snow peas
• 2 pounds asparagus spears
• 1 fresh rosemary
• 1 fresh cilantro
• 3 fresh parsley
• 1 fresh mint
• 4 ounces green beans
• 5 oranges
• 1 head iceberg lettuce
• 1 pound fresh spinach
• 5 ounces bean sprouts (I don't like beans, but I do like bean sprouts. Weird)
• 8 ounces fresh mushrooms
• 3 heads garlic
• 1/2 head of cabbage
• 4 large carrots
• 1/2 pound baby carrots
• 2 large cucumbers
• 3 medium green bell peppers
• 1 red bell pepper
• 2 small jalapenos
• 2 inch piece of fresh ginger
• 2 limes
• 5 large lemons
• 8 small tomatoes

Meat and Fish:

• 2 1/2 pounds boneless, skinless chicken breasts
• 2 pounds extra lean ground beef
• 4 ounces turkey ham
• 1 pound salmon fillets
• 1 can slamon
• 1 1/2 pounds striped bass fillets
• 6 ounces lean turkey sausage

Sea Bass with Asparagus

Misc:

• Recovery Drink
• Protein Powder
• Coconut oil
• Krill oil capsules
• Green tea
• 2 1/2 cups quinoa
• 3/4 cup oat bran
• 1/2 cup wheat bran
• Flaxseeds
• 2 cups raw almonds
• 1/4 cup salsa
• 2 tablespoons white cooking wine
• 2 tablespoons dry white wine

Workout Drink

What do you notice about her list?

Lots of produce.


A variety of lean proteins.

Healthy fats.

Everything on here is a great food choice for losing fat. (Seriously, imagine gaining weight on a diet of broccoli and sea bass. It just doesn't happen!)


What can you do with this info?


Well, copying her list exactly wouldn't help, because you don't have the recipes or any other part of her meal plan. But you CAN copy this list over to a word document and erase the amounts, making it into a shopping checklist.


Then on Sunday afternoon you can sit down and rough sketch your week's meals, then check off what you'll need.


"Let's see.... We'll need broccoli, carrots, quinoa, a couple pounds of chicken breasts...."


The other thing I want you to notice is the VARIETY.


Tons of different foods during the week, and she has at least 2 protein shakes and one workout drink a day.


This isn't some lame-o starvation diet, it's a whole new way of thinking about how you eat.


Eat to fuel your metabolism, and let your exercise and metabolism burn off the fat.


Cool.

Second Dumbest Ab Machine Ever!

My favorite feature on this piece of junk is the spring-loaded platform that bounces you up.

If we spring-loaded everything, we'd never actually have to lift our bodyweight!

(When I see inventions like this, I'm almost embarrassed to work in fitness...)

Black Friday Fat Loss Prediction!

This may or may not apply to you in regards to Black Friday, but chances are it applies to your life one way or another.

You see, I predict that untold numbers of people got up super early today and went shopping on Black Friday. I also predict these folks either skipped breakfast or grabbed something sugary on the way out the door.

Then at some point, when their shopping frenzy has begun to die down, they'll plop down at a food court and load up on greasy fast food or something very close.

Food Court Casualties

Not good for fat loss. Not good at all.

If you want to shed pounds and inches you just have to eat a solid breakfast. It sets the tone for your metabolism for the entire day. Taking the time to plan what you're going to eat for breakfast the night before is more than worth the time if you're serious about melting fat off your frame.

But look, sometimes you just don't have time for it. Sometimes it's the day after a holiday and you're not firing on all cylinders. No reason to fret. You can reach for a great tasting meal replacement shake that will stoke your metabolism and help you burn fat all day long.

People ask me all the time what brand I recommend. Simple: Prograde Lean. Why? Because it tastes amazing and will keep you full for hours. It's just what the fitness pro ordered on a day like Black Friday.

If you'd like to try Prograde Lean for yourself, well, if you hurry you can get it on sale today. The Prograde Nutrition Thanksgiving Week Sale ends TODAY at 11:59pm EST. You can save 11% off all of their products. All you need to do is use their coupon code when you checkout.
For instance, if you want to order Prograde Lean just go here:

http://lucaswold.getprograde.com/lean

Place your order. And when you get to the coupon code simply type in the word:

thanks

(Yes, that's the word 'thanks' in all lower case letters)

If you're a busy person on the go, and you're serious about fat loss, then I highly recommend giving Prograde Lean a try. I know it took them nine months of taste-testing to get the chocolate flavor just perfect. It really is delicious!

Yours in health,

Luke

PS - Again, the sale ends TONIGHT, so if you're thinking some Prograde Lean would make your life easy then you need to order right away before you forget.

http://lucaswold.getprograde.com/lean