MOVFitness

Proper stretching can lead to greater flexibility & more muscle tone. 

 A few types of flexibility are PNF, Active, Ballistic, and many more.

 We believe your muscles are like rubber bands and you should treat them accordingly.  A dancer would want a lot of elasticity but would have to sacrifice burst energy. 

Believe it or not, everyone is a runner.  Too often, I find people saying, “Matt, I’m not a runner.  I’m just not mean to run.  No, I’ve tried it before - trust me, I just can’t.” 
Sometimes they might even say, “I know I need to run, but I hate it.  Isn’t there another way to do cardio?”

Well, I have news for you.  You actually can run.  Trust me.  Even more surprising - you will enjoy it.  I know you think I’m crazy, but stay with me here.

Our bodies are designed to run.  From our gauntly stance to our S shaped spine that arcs forward, and even to the extent that we have instincts when in danger all enabling us to do one thing - run!

Over time, we have become much more sedentary and we feel more comfortable in a chair or even worse in bed.  Though, if we gradually find our roots, we will all find that our body is much more comfortable when we let nature takes its course and let our feet slap the ground to feel the rush we all know as the runners’ high.

So today I have a proposition for you.  Summer is right around the corner and it’s perfect time for you to learn how to run.  This guide will teach you how to go from a walk/jog that you hate to a beautiful stride anyone would admire.

My typical client has already tried some form of running and they’ve failed miserably, gotten injured, or discouraged from a combination of the two.  If you follow this guide step by step, your friends and colleagues will consider you a full fledged runner in 10 weeks flat.

Before you get started:

 You’re just going to have to trust me on these first two weeks.   Remember, we’re going to retrain your brain to like to run.  That means we have to get our feet wet.  This week, I want you to go all out and treat yourself like you’re a runner.  Too often people will procrastinate buying nice running shoes or the appropriate attire until they consider themselves a runner.  This is completely backwards.  By the time you actually are a runner, you’ll have developed poor form due to your inadequate tools.  So first thing this week, we’re going to order some new gear.

Shoes
 Having the right shoes will allow your feet to flex in the proper wait and give you the opportunity to build a strong stride.  In our shoes, we want to watch out for manufacturer’s schemes to make us buy something we don’t really need.  You want to make sure the front of the shoe has tread really high up.  There is a big difference between a walking shoe and a running too.  I often see new runners picking up the wrong shoe and i t ruins their knees from day 1. 

 You’ll also want to make sure the shoe is light.  Though, it can be too light.  We’re looking for a shoe 7-9oz.  Anything less and you’re putting a lot of pressure on your body.  Anything more and you’re carrying more weight than you need to and we definitely don’t want that!

 Last, we want to get the proper width.  The skinnier the better.  The difference in a cross-trainer and a running shoe is that the cross trainer is great for motion side to side.  As we’re trying to eliminate motion side to side, we will get a shoe specifically for running that is designed solely for going forward and backwards.  Those of you who waddle as you walk will find that it is difficult to use these at first.  That is a good thing - you will be relying on new muscles which, over time, will become stronger and help you develop better form.  With this in mind, only use your running shoes for running.  Cross training with running shoes is an easy way to provoke injuries as they provide little ankle support.

Attire
 With clothing, it is more important to go with something lightweight, breathable, and comfortable over anything else.  No, sweatpants aren’t allowed.  I know you aren’t comfortable with your body, but those sweatpants will create bad habits in your form and are quite depressing as your time never improves since you are carrying so much weight!  The goal is to eliminate as many bottlenecks in our training as possible. 

When I say lightweight, these are going to be the lightest clothes you’ve ever worn.  Windbreakers are too heavy.  If you are running fast enough then the windbreaker will make you too hot.  We want to strive for a material that is only one layer on our legs.  For cold mornings, it is ok to wear long pants.  Anything above 60 degrees and you should be wearing running shorts like the ones I’ve provided.  I know you don’t like your legs.  Just give me 10 weeks, remember?

Flexible means that the seams aren’t in the same place as other clothes.  There aren’t zippers, buttons, or pockets on them that will allow you to rub against or restrict your movement.  Some clothes that are considered for runners are actually meant to be warn before or after a run.  Make sure you don’t mistaken these for the clothes you actually run in.

Comfortability means you are comfortable mentally and physically with what you’re wearing.  Every new runner feels a little goofy in their lightweight clothes that don’t cover their soft spots, so don’t make yourself 100% comfortable mentally. 
 You’ll also want to apply the same rules to your underwear.  For men, this means proper support with a little bit of spandex in the material.  For women, a sports bra that is both flexible and breathable is important.

MP3 Player
 This seems like an insignificant piece of your gear, but I find it a hindrance if not addressed.  Too many runners carry around a clunky IPod or music player that they hold in their hand.  This messes up your form tremendously and is a big no-no.  Invest in an mp3 player such as the IPod Nano and get an arm band.  You don’t want to be holding something in your hand the entire time you are running.

 Run the cord to your headphones under the sleeve of your shirt and have the ear buds come up from behind your head with the cord resting on your neck.  Allow enough cord by your arm so you can lift your elbow up to your shoulder without being restricted.  Allow an extra inch than needed on each ear bud cord to compensate for bouncing and turning your head.  The remaining cord should rest behind your shirt all the way down your back.  If the cord is extra long, loop it and tape to the inside back of your shirt.

 Little details like these will go a long ways in providing comfort during your run.  The less likely you are to lose focus, the more likely you are to develop good habits in form while running

 The type of music you select is very important as well.  I have coached athletes one on one for years and the most unnoticed problem when running is their breathing.  When a fast song comes on the MP3 player, the runner all of a sudden starts breathing to the beat.  With this in mind, let’s make sure to keep all fast music OFF your MP3 player.  Even after the issue is addressed, the client will subconsciously start breathing to the beat.  Without me there with you, I’d suggest you not pick fast music at all to circumvent this problem.

 One more thing to note when running is your attitude.  Make sure to treat every practice as if it’s a race.  I never see people succeed when they decide to chew gum while running, not pull their hair in a double tied pony tail, or forget to double knot their shoes.  Little details like this speak loudly of your attitude on how you expect to perform.  Make sure to get rid of excuses and you’ll be on your way to your first race!

Week 1:
 
Monday: Stadium Stairs - HIIT Style
Tuesday: 2 Mile Run - 21 Minutes
Wednesday: Upper Body Workout
Thursday: 1 Mile Run 9:30 Minutes & Plyometrics
Friday: Off
Saturday: 2 Mile Run
Sunday: Off

Week 2:

Monday: 2 Mile Run - 20 Minutes
Tuesday: Upper Body Workout
Wednesday: Stadium Stairs
Thursday: 1 Mile Run & Plyometrics
Friday: Off
Saturday: Hike  - 2 Hours
Sunday: Off

Week 3:

Monday: 3 Mile Run - 30 Minutes
Tuesday: Upper Body Workout
Wednesday: Off
Thursday: 1 Mile Run & Plyometrics
Friday: 2 Mile Run - 20 Minutes
Saturday: Hike  - 2 Hours
Sunday: Off
********Every day except Sunday, from now on you will do a 1 Mile jog before your workout*****

Week 4:
   
Monday: 3 Mile Run - 29 Minutes
Tuesday: Off
Wednesday: Upper Body Workout
Thursday: Plyometrics
Friday: Off
Saturday: Stadium Stairs + Stretching
Sunday: Off

Week 5:

Monday: 5 Mile Run - 52 Minutes
Tuesday: Upper Body Workout
Wednesday: Off
Thursday: 1 Mile Run & Plyometrics
Friday: 2 Mile Run - 19 Minutes
Saturday: Hike  - 2 Hours
Sunday: Off
 

 Here is a 1500 (actually 1212) calorie protein shake for you hard gainers out there.  This protein shake is packed with:

1 scoop NOW Dutch Chocolate Whey Protein Powder 0 6 0
1 scoop NOW Carbo Gain 6.5 0 0
1 Frozen Banana 2.5 0 0
5 Tbsp Trader Joes Unsalted Peanut Butter 1 3 8

                Carbs     Proteins             Fats         Total

Exchanges           10           9              8          10  9  8

Grams                  150         63           40           253

Calories                600       252         360         1212

Percentage         50%        21%        30%        100%

2 4oz Catfish Fillets without skin or bones- 0 4 0
10 Kashi TLC Original 7 Grain Crackers - Crushed 100
1/4 Cup Grapeseed Oil 001
2 Cloves Garlic - diced –
1/4 Onion Chopped (Large Chunks)
1/4 Cup BBQ Sauce .500
1/2 Lemon –
A Lot of Pepper!
1/3 Cup Water
1/2 Cup Couscous 200
2 Large Eggs 011

Directions:

In skillet, mix all ingredients except catfish, couscous, and eggs.  Mix thoroughly while on medium heat for 5 minutes.  Add catfish fillets and lather in sauce.  Stir over medium heat for 15-20 minutes until fish is flakey.

In other pan boil couscous for 15 minutes with lid.  After coucous is fully cooked, put in skillet and fry with eggs.  Douse with plenty of pepper.

Serves 2

You would never believe some of our recommendations for better health.  Too often do I see people trying to fix symptoms, not the problem itself.  For example.  Let’s look at how to whiten your teeth.  Most people would think brushing their teeth, avoiding coffees and dark sodas, and even using bleach is the best answer.  Wrong!

Believe it or not, taking care of your overall health fixes so many problems such as bad breath, aching bones, and yes - even discolored teeth.  This can be applied to many symptoms you may be experiencing and the overall idea is to improve your foundation instead of tackling each problem individually.

Let’s analyze your discolored teeth in a little more detail.  Your teeth are made of calcium and are essentially bones.  Not only that, but they are living bones.  Too often, people believe their teeth are doomed to stay however they are unless painted or bleached back to perfection.  However, by taking care of your health, you can increase the strength, density, and color of your bones.  This is important when trying to achieve that perfect smile.  Here are just a few outside the box ideas to get them white again:

Get Sunlight - When you are out in the sun, your body absorbs Vitamin D.  Sufficient levels of vitamin D are determinant for calcium absorption.  Thus, if you are drinking plenty of milk but not getting sunlight - the milk will not help!

Lift Weights - I know, it sounds ludicrous, but what did we mention before?  Your teeth are bones.  In order to strengthen a bone, we must work it out, right?  This can apply to your entire body.  If you work out your legs - your heart will benefit, your bones will benefit everywhere and this includes your teeth.  The increase in calcium absorption won’t happen in one spot.  Heavy resistance training will trigger calcium to be absorbed everywhere.  So if you want to prevent cavities, simply do heavy resistance training to build strong bones everywhere.

Eat Superfoods - Dark colas, coffee, and teas are common drinks that will stain your teeth.  If you think of your teeth as a filter for everything that goes in your body, then wouldn’t you want to treat the filter as best as possible?  This means the more sweets and junk you put in your system, the worst off your filter will be.  Digestion actually starts in the mouth and the teeth are a vital part of this process.  So stick to the superfoods: brocolli, almonds, acai, blueberries, and more.  Even though foods such as blueberries are very colored, they will aid in fortifiying your teeth to help keep them nice & white.

Don’t Worry - If you grind your teeth when you sleep, you could be wearing away your beautiful pearls!  Sleep grinders are due to stress.  Learn to let go and be happy.  Everyone has problems.  Learn to handle anything that comes your way with a smile - NOT by biting the bullet.  You can cause stress to your teeth that will cause wear & tear over time just by thinking negative thoughts.

So believe it or not, teeth whitening is about the last thing on the list when it comes to having pretty pearls.  Think about your overall health and many problems will disappear that you never knew you actually had complete control of. 

Besides having white teeth, you’ll find that changing your overall health will fix numerous problems & prevent future problems from coming up.  It’s no coincidence that worry free people who get adequate sunlight, exercise regularly and have a healthy diet are also the same people with beautiful long hair, great nails, and great teeth.  Have fun this summer and think of those teeth when you are sunbathing!

#1 Right Source

The most important aspect of your protein shake is where the protein originates and how it gets blended into the shake.  Most shake shops use the cheapest form of protein: soy.  I’m not a fan and believe we should use whey.  While this is known by most, it is unknown that there are different types of whey.  When creating a shake yourself, make sure to get 100% Whey Protein Isolate that has been filtered using some form of unchemical and unaltered molecules.  The best in is Croff Flow Microfiltration (CFM).  If the package doesn’t say, then it most likely is NOT CFM.  As of date published, our favorite pick is NOW Whey Protein & it has been for years.

#2 Bad Sweeteners

As crazy as it sounds, most protein shakes are cancerous!  Yes, aspartame found as the last ingredient or those sneaky companies who write “Natural & Artificial Flavorings” can cause cancer!  It is much healthier to just add fruit to make your shake sweet.  If you really must add sugar, add pure honey.  It is easy to burn off these carbs, but it’s mindblowing that you’d rather take cancer over a few extra calories.

#3  Wrong Ratios

So a protein shake is great if you are trying to supplement protein to a meal, but it isn’t suggested you drink this by itself.  A meal replacement protein shake means that it is an entire meal.  Most of us are using protein shakes as entire meals, so why not drink an MRP instead?  It is unknown to most that you actually need carbohydrates to help protein get absorbed.  Also, our bodies can’t absorb much more than 40g of protein at a time.  With this in mind, I recommend taking a protein shake with 20g of carbohydrates, 40g of protein, and 5g of fat.  Or a shake with an Exchange of 1 6 1

#4 When to take what

There are three different types of protein shakes to take in my opinion.  The Protein shake, the MRP, and the Bedtime Shake.  The protein shake should be taken during competition or immediately prior to working out.  It’s main purpose is to raise get amino acids back into your system immediately without causing any digestion to happen.  This is great when working out since we don’t want our body to cramp up.  The MRP is just what it says - a Meal Replacement Protein shake.  Use this when you want a protein shake instead of a meal.  It should have the 1 6 1 ratio mentioned in Rule #3.  The Bedtime Protein Shake should have calcium caseinate in it.  It actually isn’t very beneficial to have a whey protein shake before bed.  So pay attention to when you’re having your shake and use the correct tool for the job at hand.

#5 Get your Fiber

It isn’t very beneficial to have the protein shake by itself as it will just pass through your system.  We mentioned having carbs, but we didn’t mention fiber.  This is so important it deserves it’s own line in the rulebook.  Without getting fiber, protein will pass through your system and can lead to diabetes.  It will help make you feel full, and help in digestion.  Fiber also slows down the absorption rate and curbs your blood sugar level.  So make sure to look for fiber when choosing a shake.  If your shake doesn’t have any, or if you’re making your own, do one of these two things.  Add wheat germ - the best part of bread that is usually left out.  It can be picked up at your local grocery store.  Or blend in some oats.  They grind smoothly into the blender, especially if you let them soak in some water first.  If you’re really adventurous, throw in the peeling to your fruits.  The peeling holds the most amount of fiber.

Healthy CEOs 

In my time as a Fitness Nutrition Coach, the majority of my clients are CEOs, managers, and business owners.  I’ve found one similarity in many of these people that may be of interest to you – they put their business as their #1 priority.

You may be wondering why this is a problem.  Well, when your business is your #1 priority, your health starts to lag behind!  In my quest for creating a healthier America, I’ve noticed many business owners don’t emphasize health enough.

 How do you maintain a successful business and a great physique? 

I always get the same response when I speak with the corporate world.  I want everyone to eat 6 small meals a day with balanced nutrients, yet they never seem to have time.  Many business owners are so busy keeping their business running that they neglect their body’s needs to eat.

Without any added exercise, I would like to show you some tricks to get those 6 meals in each day effortlessly.

            So, you’re a business executive and you travel back and forth from your house, to your business, and around the country to meet with clients.  Let’s start with Breakfast.

 Food on the go! 

Instead of the usual cappuccino at 6am, how about we try a half a bagel with some peanut butter spread on top and a glass of milk?  It’s quick, easy, and few dishes left in the sink.

            Once you get to the office, your probably don’t realize it, but it’s already time for your first snack of the day.  Take a handful of nuts & raisins out of the Ziploc bag you prepared earlier in the morning.  This is enough energy to last you a few more hours while you’re busy working with clients.

            You check your watch to see if it’s lunchtime yet.  No, it’s only 10:30am.  No problem, you slide open the top drawer in your desk. You grab the bag of granola with walnuts out and snack away.  60 seconds later, nobody even knew you took a break.

            Are you starting to get the idea?  Eating healthy doesn’t take a lot of preparation or complex meals.  Just a quick boost in your sugar level could be the difference in dropping a few pounds that week, …or feeling lethargic and cold all day to end up gaining a few pounds at the end of the week even though you only ate twice a day!

 What’s for Lunch? 

            You usually skip lunch since you’re so busy at work.  Besides, theirs a snack machine in the hall where you could grab a candy bar and a coke around 2 when you’re completely drained, right?  No way!  The successful businessman that you are knows better than that. 

You were smart today.  You told your assistant when you got to work that you wanted a sandwich from the local deli.  Right at noon, when your assistant delivers your sandwich, you open your fridge to find a can of Greek Yogurt.  After spreading the yogurt on your sandwich, you never even knew you weren’t eating mayonnaise!  Being the well disciplined businessman you are, you only finish off half your sandwich.

A few hours pass and you’re happy you only ate half your sandwich.  You take a 5 minute break and finish the other half.

            As 5 o’clock approaches, you feel your tummy rumble.  You think, “Ah, the day is almost over and I can go eat a large meal and gorge my– “ you interrupt your thought process and remember what the nutrition expert said.  You reach in your drawer once more and grab a few handfuls of granola before you head out of the office.  You don’t want your body to be overwhelmed at dinner, so you whet your appetite a little before you leave the office.

 How do I control myself to choose a sensible dinner? 

            When you arrive to dinner at your favorite restaurant, you aren’t famished as usual since you had some granola recently.  You are able to use logic when reading the menu.  The 7oz filet with steam vegetables sounds enticing.  You did well today at the office, so you order a glass of red wine as well.

            You take your time chatting with friends at dinner.  They compliment your choice of meal and are amazed at your ability to turn away dessert.  It doesn’t bother you because you know you’ll be eating right a small cup of ice cream before bed, anyway.

            When you finally get home, it’s almost 10pm.  You make yourself a small cup of ice cream and sprinkle some toasted almonds on top.  It’s nice to sit back and relax while eating your ice cream – knowing your nutrition coach recommends fulfilling your hunger before bedtime.

            Does this sound interesting?  Matt Hackney is a Fitness Nutrition Coach in Santa Barbara and has helped countless people lose weight through a natural approach that is easy and effective.  To learn how you can lose up to 2lbs per week, contact Matt with MOVFitness at www.movfitness.com or call 1-888-4-MR-NUTRITION

Grocery List for this meal plan:

Granola

Almonds

Walnuts

Greek Yogurt

Peanut Butter

Bagels

Ice Cream

Always keep a pair of workout clothes in your trunk

Always keep a bag of walnuts in your cupboard
When grabbing a snack - these are a great option
Buy the smallest bananas you can find
Don`t use the “I have to finish everything” excuse
Tell the server to box 1/2 your meal and keep it in the back until you`re ready to leave.
Discipline yourself before you need to exercise proper nutrition

Buy the best to be the best.

Start at your core and work out. Most people do the opposite.
Don`t be the guy who is 300lbs, drives a mercedez, has a mansion in montecito… But eats Big Macs everyday & drinks soda.

Start on the inside.
First and foremost: buy the best bed known to man & 6 pillows for it. We spend a good portion of time in bed & this is our time to heal. Make sure you get your rest with a nice bed.

Since you already made the mistake and bought the mercedez…
At least load it with your workout clothes.
Load it with plenty of water.
Too small of a trunk? Too bad - priorities!

Keep a box of protein bars with you at all times - a few in the glove box.. A few in your briefcase or purse. Be prepared for the worst. When your meeting goes an hour over or these crazy fires keep you in gridlock traffic, don`t sweat it - grab a protien bar.

Your spouse will appreciate you not being ravenous and grumpy when finally arriving home 2 hours later.

Buy comfortable suits that let you move. A super 140 custom tailored. This is a superficial change, but it is functional, too. If you`re comfortable, you might not mind taking the stairs or walking that extra block to work

1/2 Cup Vanilla Ice Cream - 101.5
1/2 Cup Water
2 Strawberries - .500
1 Scoop Unflavored Whey Protein - 030
4 Ice Cubes

Directions:
Mix all ingredients in Blender and enjoy!

Makes 1 serving

.

1 Orange Roughy Fillet - 040
1 Pomegranate - .500
1 Sunburst Squash - .200
1/3 Cup Brown Rice - 1.300
Garlic Seasoning –
2 dashes Salt - warning - 1 tsp of salt is 2000mg of Sodium.  1 dash is only 155mg.  DO NOT overdo!!
1 Garlic clove –
1 Lime –
2 Tbsp Grapeseed Oil - 002
Aluminum Foil

Directions:
Preheat Oven to 400 Degrees
Bring 1/3 cup of water to boil & add in pomegranate seeds.
Bring another pot of water to boil on stovetop to cook rice for 15 minutes.
Crush Garlic clove and mix with salt, grapeseed oil, and lime juice
Spread this mixture over fillet & wrap in foil.
Wrap Squash in aluminum foil
Place fish & squash in oven and set timer for 22 minutes.  When half finished, bring fish out and let oils drain out, flip, and place back in oven.
Stir pomegranate sauce and let cook until most seeds have burst. 
Drain rice and remove squash from oven after 20 minutes.  Chop squash and disperse throughout rice.
Remove roughy from oven and cut in half.  Sit each half on separate plates.  Glaze in pomegranate sauce.  Split grains in half and divide between both plates.

Makes 2 servings