Interview

This week I got the chance to interview a personal trainer, Nick Marasco. He was able to provide amazing insight into the fitness world. 

How did you first get into fitness?

I first got into fitness my sophomore year of high school when one of my lacrosse coaches introduced CrossFit workouts to the team. It was after that day that I started going on the YouTube and watching some of the athletes compete and do extraordinary things and they were same size as me but so much stronger, so it opened up a mindset of how our bodies potential is so much more than what our brain tells us. Afterwards it was that ideology and that mindset that motivated me to do more research about our bodies and not only physically what they’re capable, of but the mental aspect of that and how it all ties in.

What is your typical morning routine?

My morning routines varies with the season so I’ll just give the most strenuous one I do. I’ll wake up, get a good stretch before actually leaving bed, and then with a cold glass of water to get the metabolism going for the day, I take a multivitamin, vitamin B for digestion, and if I wake up really hungry than I’ll sneak in an apple before I do caloric deficit cardio, it’s only 4-8 minutes of  high intensity interval training (HIIT) and then from there wait about 10 mins and then go for about a 3 mile bike ride. I’m not a big fan of running because of the effect on your knees and how it can compact the joints. Plus with the bike, I’m able to change speeds and position my feet differently to change my ride from being focused on cardio or muscle or working different parts of the leg. After that I’ll have three eggs with a can of bumblebee tuna mixed right into pan with it. I like tuna because it’s one of the leanest meats, you can get up to 20g of protein before getting 1g of fat and this just helps me not consume any simple carbs before noon.

What is a fitness trend you wish would go away?


I think people should really stray away rom all the supplements if your not going to be putting in that much work as well. You can take the fat burners, and the hormones, and wear the ab bands, and those gut slimming shirts, but your body doesn’t benefit even 20% of the result you’d get if you put as much effort into being active as you did consuming those supplements. It really is as simple as we say it is, just control what you are eating and get up once a day or every two days even, if you can be a disciplined eater.


What are some tips you have on people just starting their fitness journey?

Be fundamental, be very fundamental. Over exaggerate form with light weight. Get the positioning down right away and be repetitive with it. You’ll feel better you’ll maintain flexibility and you’ll reduce your chances of being injured. It’s really important early on, especially if you’re going into power lifts and Olympic lifts, that your form is as close to perfect as it can be so that your developing sense muscle that’s lean and you’re able to stay flexible and overall it really is investment in your body to workout and you don’t want to make a bad investment. So when you’re a beginner and just starting I really emphasize focusing on form and positioning and also just doing a little research yourself. Establishing a goal and visualizing it and then lay out the steps to achieve where you want to see yourself and how you want your body to be. Cause I think why that does is when you do that and when you have a goal and a vision it provides a mental finish line for yourself and I feel it’s a lot easier to stay motivated when you give yourself that because the finish line is always in sight you’re consistently getting a step closer to where you want to be, and it really does strike a passion, a self confidence in yourself that you’ve set it all up and now you’re chasing it which is the fun part.


What does a typical workout look like for you?


For a typical workout I guess I’ll give just a fill body workout that i would do as something to just kick start a time where I know  I wanna get in shape fast and that would be a 10-1 rep bench press pull up where you’re doing 10 reps of bench at 70% body weight than 10 pull ups, then 9 of each then 8 etc. cause your muscles respond differently when you variate from a pushing movement and a pulling movement, it’s a better pump and a better overall stretch you get. Than for core I like anything that’s gonna be focus of the muscles negative movements (ie. the coming down part of a crunch or bicep curl) cause I find that those work best with muscles that are tedious like your abs and obliques  so I would start worth some v ups which is where you’ll have your body laying flat and then from there it’s like meeting your toes and hands at the top do your sitting up to form a v and high reps are good with that anywhere from 15-20+ and then immediately after hit a 30 sec to a full minute of a plank to focus on the underlying muscles in your core that you don’t see, these are the ones that run perpendicular to your abdominals behind that wall and even though you don’t see them they’re responsible for keeping your gut sucked in which everyone wants because a thin waist is always aesthetically pleasing. And then some medicinal ball twists while your in a sit up position to hit the outer obliques and help allow your abs to pop even more. And for the lower body squatting and lunging all the way. And then finish off with wall sits and a speed walk or light jog for maybe a mile or just half this way your drain the lactic acid out of your joints and you don’t wake up tomorrow afraid of the stairs 


What inspires you?


I think what inspires me is just life itself and how we understand so little about really, and the people around me and who I surround myself with and that everyone has their own personal hardships that are faced month at a time even day by day and I do this for myself mentally to say there’s really almost nothing that can stop the determination of a person. I mean we look around and if you don’t see it then change your perspective cause we are surrounded and approached by opportunities to better ourselves and that mentality that energy of positivity is contagious. A smile travels a lot farther if it’s more than one person doing it and I think that’s what keeps me and people like me inspired. That the sky is not the limit and that there’s always a choice and one day I made a choice to be better than my self the day before on all spectrums and not just physically and with fitness. 




Thank you so much to Nick for allowing me to interview him. This is a great read for anyone just getting into fitness, or for people who need a little extra motivation. 

Until next time,
Andrea

Metabolic Benefits of HIIT Revisited

In my post a few weeks ago, Metabolic Benefits of HIIT Workouts, which can be found here, I made a few edits to the Wikipedia page about high intensity interval training that I thought were beneficial.

I was curious to see if my edits have been maintained over the past few weeks, so I took a look at the page. I found that it was reverted back to the original text, which reads:

HIIT significantly lowers insulin resistance compared to continuous training or control conditions and leads to modestly decreased fasting blood glucose levels and increased weight loss compared to those who do not undergo a physical activity intervention.Another study found that HIIT was more effective than moderate-intensity continuous training at fasting insulin levels (31% decrease and 9% decrease, respectively).

I think that while my revised version of this paragraph provided a more baseline explanation of how HIIT effects the metabolism, this edit is nuanced and advanced. I focused on metabolism as a whole, but this paragraph really hones in on insulin and glucose. I think that it is a more focused and scientific explanation, while mine was more generalized.

I strongly urge you to read my previous post and the Wikipedia page about high intensity interval training, and you will be itching to get your next HIIT workout in!

Until next time,
Andrea

Tips on How to Stay Motivated

Motivation is essential, not only in fitness goals, but in daily life. Everyone experiences situations where motivation is lacking, but there are always ways to overcome it. Keep reading for tips on how to stay motivated.

1. Write down a daily list of tangible goals. The quickest way to ruin your motivation is to set unattainable goals, because this leads to frustration when they are not achieved. Setting a goal of losing 30 pounds in a month is simply unattainable. Small steps can lead to a big change, and incorporating these daily goals into your routine are key to maintaining motivation. A great way to start your day is to make a list of things you are going to accomplish. This list can be as simple as make your bed, drink water, and get a workout in. 
2. Replace the negatives with the positives. Instead of saying "I am not going to eat unhealthy foods", try saying "I am going to nourish my body with healthy foods." Replacing negative thoughts with positive ones will allow yourself to see the good in all things. Focusing on negative aspects of life can be a waste of energy. Instead of focusing on the things you cannot change, focus on what you can change. The Law of Attraction states that we have the ability to attract whatever we are focusing on into our lives. If we focus on the good, we will attract more good!
3. Read. This works extremely well for me. Whenever I am in need of motivation, I read motivational quotes, stories, or other blogs. I even made a blog post of my favorite motivational quotes, which you can read here. There is something so inspiring about hearing other success stories. One of my favorite books is Lean In: Women, Work, and the Will to Lead by Nell Scovell and Sheryl Sandberg. Podcasts are also a great tool for motivation. You aren't necessarily reading but you are engaging in content. Some of my favorite podcasts are TedTalk Radio Hour, Optimal Living Daily, and the Science of Happiness. 

Hopefully these tips help you when you are in need of some motivation. Always remember your current situation is temporary, and there is always something to be thankful for. 

Until next time,

Andrea

Calorie Blasting Home Workout - No Equipment Needed!

Finding time to get to the gym can be hard. Doing cardio can be hard. Getting to the gym AND doing cardio? Near impossible. On top of that, cardio machines at the gym can be daunting.

Cardio machines limit your range of motion and only target specific muscle groups. Think about it: you run on the treadmill for an hour. Sure, your legs got a great workout, but what about your upper body? 

Cardio machines are also easy to cheat on. I've seen plenty of people mindlessly biking, walking, or ellipticalling at the gym, which is simply a waste of time. If you are spending an hour doing cardio, but you aren't engaging your muscles or challenging yourself, you will not get the results you want.  Shorter workouts can often be more effective than hours of cardio, so use your time wisely. 

This is where compound bodyweight movements come into play. Compound movements, or movements that target multiple muscle groups, are great to get the most from your workout. If you can't afford a fancy gym membership or high-tech equipment, do not worry. The weight of your body alone is enough to get your heart rate up. It's not about what you move, it's about how you move!

If you don't have a gym membership, or simply don't have time to get to the gym, give this at home cardio workout a try. 

This bodyweight workout includes a variation of movements, such as lunges, push-ups, squats, planks, and lateral jumps. It is super easy to follow and effective. You don't need any equipment, which is also a plus. 

Setting attainable goals is key for success. You don't need to join a top-notch gym and vow to run on the treadmill for hours a day. You can achieve the results you want and reach your fitness goals from the comfort of your own home. Give this workout a try, you won't regret it!

Until next time,

Andrea 

10 Easy Low-Carb Veggie Snacks

When it comes to snacking, I am all about quick, easy, and efficient snacks. I try my hardest to stay away from any processed foods, which limits my options when it comes time for a quick snack. An easy way to tell if a food is processed is if it's in a package; for example, chips, granola bars, cookies, etc. Eating processed foods is not the greatest for your health, and personally, I feel better when I do not eat those kinds of foods.

Cutting out processed foods has made snack time challenging. When I only have 30 minutes in between my classes, it is a struggle to find something that is healthy, but also satisfying. I've looked up countless recipes to find the perfect healthy snack, and Tasty has been a great resource. 

All recipes from Tasty are quick and simple to follow. One of my favorites is the 10 Easy Low-Carb Veggie Snacks. This video provides numerous healthy alternatives to processed snacks.

My personal go-to are the carrot fries, but all the other ones are delicious as well! In order to save time throughout the day, I prep these snacks the night before. I also make sure I cook a generous amount, so that I have leftovers for the next day. 

If you are looking to cut processed foods out of your diet but are worried you will miss out on delicious snacks, try a recipe from this video. You will not regret it!

Until next time,

Andrea 

Muscle vs. Fat Myths Debunked

Have you ever heard the phrase: muscle weighs more than fat? When I originally heard this I was confused. Five pounds of muscle weighs more than five pounds of fat? Don't they both weigh five pounds? Today we are clearing up all of the misconceptions about muscle and fat. 


Spoiler alert: muscle does not weigh more than fat. Muscle is denser than fat. While muscle is about 18% denser than fat, it has a lower volume and occupies less space than fat does. Muscle takes up approximately four-fifths less space than fat does. 

In the picture above, you can see that although the muscle and fat are both five pounds, the fat takes up more space on the scale. Muscle is denser, therefore more compact. If you wanted to have the same sized portion of muscle and fat, the muscle would weigh more due to the higher density. 

Above is a diagram of a fat cell, notice how large the cells are when you zoom in. 

Compare the fat cell to a muscle cell, and you will notice how much more compact muscle is in the body. 

Muscle is also more metabolically active than fat, which means your metabolism will be higher when you have more muscle. One pound of resting muscle can burn anywhere from 10 to 20 calories, while one pound of fat burns less than five! A good way to burn more calories throughout the day would be to add more muscle to your frame! Not only is muscle good for your metabolism, it also helps improve balance and mobility. Insulin sensitivity, blood glucose control, stability, and endurance also improve when you have more muscle. 

Generally speaking, when people start lifting weights, some are concerned that the number on the scale goes up. This is not a bad thing, you are gaining muscle! It is best to judge fitness goals on how you look and feel. The number on the scale is just a number!


Until next time,
Andrea 

10 Quotes to Motivate You to Reach Your Goals

Feeling down or discouraged? It happens to everyone. When I am going through a tough time, I like to read up on motivational quotes to inspire me. It helps me get back into a positive mindset, and set new goals for myself to continue on my fitness journey and everyday life.

Keep reading for 10 amazing quotes to motivate you to keep going on your journey.

"You did not wake up today to be mediocre."
  
"Work hard in s i l e n c e, let your success be your noise."

"It does not matter how slowly you go as long as you do not stop."

"Be fearless in the pursuit of what sets your soul on fire."

"If the plan doesn't work, change the plan but never the goal." 

"Pressure can either burst pipes or ↠ create diamonds ↞"

"Great things never came from comfort zones."

"Accept what is, let go of what was, and have faith in what will be."

"Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow."

"Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all, surround yourself with those who see greatness within you, even when you don't see it yourself."

Hopefully this helps inspire you when you need it the most.

Until next time,
Andrea