Photo By CHRIS HUMPHREYS | The Voice-Tribune

Do you want your family to be healthy? Do you want to feel good? Do you want a sexy spouse?

Two weeks ago, I got to marry the love of my life. We dated for six years through high school and college before taking a 10-year break that ended when we realized we had wasted way too much time being apart. Amy and I are both so thankful for the way things turned out and that we are surrounded by an excellent group of friends, family and kids. We’re also grateful that we share a common love: fitness.

We use the approach that can be employed in many aspects of life: The family that exercises together, stays together.

Many people have reservations about working out with their significant other. Women don’t want to get bulky by lifting too many weights. Guys don’t want to get too small and look dorky by doing all that cardio and kicking their legs around in those goofy classes. But those are needless fears because at the end of the day, if you do anything, whether it’s lifting or cardio, you’re doing great. If you do it together, as a couple, you’re doing even better. Get your kids involved and it’s a home run.

Photo By CHRIS HUMPHREYS | The Voice-Tribune

Keep It Fun

A competitive relationship is good for some but not most. It definitely depends on the personalities with which you’re working. A lot of people deal with a constant competitiveness at work every day and don’t want to carry that same behavior home with them.

Set Shared Goals

If you set fitness goals with friends at work why not set them with your family? You’re at work 33 percent of the time and with your family the rest.

Walk 30 minutes, three times a week as a family, for one month. You will be amazed at what you learn about your kids, their friends and your spouse’s work experiences.

Do 10 pushups, 10 sit-ups and 10 squats during commercial breaks on Mondays and Wednesdays. Be careful if you haven’t been doing anything up to this point. Start with two to five of each. You’ll be amazed at how sore you can get from a one-hour sitcom.

Have one outdoor game night per week. Set aside an hour for a couple different games: freeze tag, hide ‘n’ seek, a water gun or balloon fight. It will be so much fun, you’ll forget you’re exercising.

Motivate

Don’t forget, you are your significant other’s biggest cheerleader. Don’t forget to offer up encouragement to him or her and the kids, too. Just reserve a bit of private time for the well-earned rewards.

Bert Kremer is co-owner of ProFormance Fitness, 2041-A River Road. He holds a bachelor of science degree from the University of Louisville in exercise physiology with a double minor in health and wellness, and marketing.

Wow, sounds great doesn’t it.  Well, Mark Sisson, author of “The Primal Blueprint” set out to do just that in his book.  I’ve been reading it the past few weeks trying to get a full grasp on what it entails.  

In his words, “Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents.”

Below I’m going to list the top 10 Blueprint laws and then break them down into MY three main laws that would drastically help everyone.

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things 
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play 

Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today’s world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

If you do nothing else, at least work towards these 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy.  Don’t be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet.  When you replace processed foods with fresh produce your results will be immediate.  Not only will you feel healthier, you will have more energy than you’ll know what to do with!

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving.  Have you ever met a lazy caveman?  Of course not.  (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive.  Hunt dinner.  Build a fire. Move a fallen tree.  Create shelter.  You get the idea.  If you want a lean, muscular body then exercise must become a part of your daily life.

The most common argument I have staved off so far is, “why would I want to live like a caveman when their average lifespan was only 25 years old?”  I did not research the references in his book nor have a looked up whether the facts are purely correct but Mark sites that averages can be skewed.  This was a time period where 65% of the population did not make it to age 5.  So, if 65% die at 5 and 35% make it to 62 the number is obviously skewed. 

It sure is. But you’d better get started now. After all the shrieking and gasping about how ‘time flies’ and it’s ‘too soon’ to be exposing that muffin top, it’s time to get realistic and take action.  A month is not a tremendous amount of time to shed any accumulated winter fat, but before you break out into cold sweats, it is not unreasonable to lose 10 pounds or one dress size in that time.

Healthy eating is a must if you expect weight loss.

Here are my best slim-by-summer tips:

• Eat whole, unprocessed foods. If it comes in a box and has more than three ingredients, then you should probably skip it. Focus on fresh veggies, lean proteins and a moderate amount of complex carbs.
• Cut back on sodium, as it causes you to bloat.
• Eliminate sugar in all the obvious places. Read labels and look for sugar in all its forms. It can usually be identified because of its ‘ose’ endings, but not always. Also, be mindful of calories and sugars hidden in beverages: Fruit juices are notorious for packing them in!
• Stick with water! The majority of your liquid intake should come from water if for no other reason than water fills you up. Plus, your body needs to remain hydrated in order to maintain proper functioning.
• Consider keeping a food journal if you think it’s going to be difficult to radically alter your eating habits. People who write down what they eat tend to lose more weight than those who don’t. Those chips and that cookie look a lot different written in black and white, staring up at you from the page.

Of course — diet is only part of the equation. Healthy eating takes care of gaining any more weight, but working out is going to help you lose and tighten those pesky areas. Your best bet is a circuit-style workout that combines two or more strength training moves with no rest in between, followed by an interval of blood-pumping high-intensity cardio. And repeat.

Ideally, do this for 30-60 minutes, 3-4 times a week.  Combine that with 20-45 minutes of cardio six days a week, and you will be on your way to that beach body in no time!

When using a band the purpose is not to always isolate a specific muscle group but to activate and innervate your entire core. Be sure to make these exercises fun and pull from your core.

Partner Backwards band runs- One person holds a squat and stabilizes while the other partner runs backwards the returns forward. You should begin running backwards before there is slack in the band; therefore, there is always tension. Each person does 10 reps before switching. Switch 3 times for a total of 30 backwards runs a piece.

Partner Band Tug o War- hold the band with both hands. When pulling backwards you should imagine playing tug o war as a kid. Give every pull all you have. Alternate pulls between partners. Do 10 per side then switch your feet around and do 10 on other side. Each partner should get a total of 60 pulls.

Partner Arm Blast- facing in the same direction one partner will extend their arms fully out in front while the other partner holds a bicep curl. Perform 10 extensions for the triceps then the other partner does 10 curls for the biceps. Alternating back and forth each partner does 30 total reps. Now switch positions and repeat sequence.

Check back next week for another 3 fun band exercises, as the options are limitless. The coolest part is that these bands can wrap easily around your waist and stay in place for your run. The elastic nature of the band holds it together acting as a belt.

Be Prepared

This may seem obvious, but having some healthy options stashed for your grab-and-go convenience can make a world of difference. Whether it’s a bag of baby carrots, almonds, a cheese stick, Greek yogurt, or protein bar, a pre-made emergency kit can stifle the hunger pains that often lead you to make poor food choices. Keep a few of these snacks in the fridge at work, in your car, and in your bag too. You’ll be glad you did!  During the winter time I keep pre made protein shakes in my car and in the summer I do Power Bars.

Have a Game Plan

Whether you’re headed out to a lunchtime business meeting or to catch up with an old friend, be sure to check out the restaurant’s menu ahead of time, so that you know exactly what you’re up against. Look online to decide on a healthy option beforehand. That way, when you get there you won’t be swayed by the plates of calorie-laden foods going by.

If you didn’t glance at the menu ahead of time, it’s important to be able to recognize what to avoid. Words such as fried, creamy, or crispy are obvious offenders, but make sure to stay away also from foods described as au gratin, alfredo, béarnaise, and battered.

A lot of restaurants these days are jumping on the healthy bandwagon by offering lighter-fare menu options. I applaud those places — and the eateries that clearly display the calorie counts next to each item. (Trust me, you WILL stop and think hard before you order when you see some of the shocking calorie totals.)

If you’re not at one of those establishments or you’re still having trouble finding something healthy on the menu, ask the waiter whether the chef can make substitutions. Request sauces on the side, grilled chicken instead of sautéed, meat broiled instead of pan-fried, and veggies steamed instead of drenched in butter and salt. When in doubt, just ask whether the chef can prepare something simple for you.

Veg Out!

Yes, momma was right when she tried to get you to eat your veggies. But did you know that this healthy habit is also a good way to up your fiber intake and fill you up before the main course?

Load up on the veggies in your salad — just don’t ruin your hard work by adding a creamy dressing on top. Steer clear of fatty dressings or ask for them on the side, then dip your fork in before spearing the lettuce. You’ll get just enough flavor to satisfy your taste buds. By the time your main course comes, you probably won’t be tempted to clean your plate.

Skip the Sandwich

Sandwiches may be considered an easy, all-American lunch option, but these days the sizes of those babies have been growing and the fatty topping options are endless.  Forgo the typical sodium-and-nitrate-filled deli meats and mayo-packed tuna or chicken salads and ask for grilled chicken breasts or fresh-roasted turkey, skip the cheese and creamy condiments, and even ask that they prepare it open-faced with only a bottom roll or bread slice. If they don’t have any of the above, opt for fresh veggies on a whole-grain wrap with hummus on the side.

One and Then Done!

Buffets and salad bars share one thing in common: that dangerous all-you-can-eat attitude. For a low price per pound, you can eat and eat and eat. If you find yourself overly tempted by the options, just take your time so you can choose carefully: Grab a smaller-sized plate — just one! — and remember to NOT pile on the food.

Skip the pasta section and head for the protein. Proceed with caution: Many sauces that the dishes are prepared with (and sitting in) are loaded with sodium and calories. Look for the leanest protein you can find and throw it over some lettuce or veggies. As you’re eating, try putting your fork down between bites. It’ll help you slow down and give your body a chance to register how much food you’ve actually eaten. Your meal isn’t a bargain if you end up paying for it on the scale or in the gym later, so make sensible choices you won’t regret.  Believe it or not I recently ordered the breakfast buffet at the Brown Hotel.  I stayed away from all those fancy bowls things with lids on them.  Anything fresh and healthy was sitting out uncovered.  I also waited till my guest received their meal to prevent the possibility of going back for un-needed seconds.

Make Smart, Fast Choices

I understand that sometimes you may be limited and find yourself at a fast-food restaurant for lunch. You can STILL make a healthier choice. Keep all things fried on the other side of the counter, along with greasy cheeseburgers, processed chicken chunks, thick shakes, and over sized sugary sodas.

Choose the grilled chicken sandwich without the top bun and the sauce, and ask for extra lettuce and tomatoes. Think a salad is the way to go? Probably not: Fast-food salads tend to be iceberg lettuce “loaded” with all kinds of crazy toppings like crunchy Asian noodles, tortilla strips, chili, nuts, cheeses, and creamy dressings — which add up to a lot of calories.

Hopefully these tips can help you out as we are all, always on the go and not putting enough thought into our health.

With all of the excitement, it’s not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you’re going on a cruise then your weight gain may be closer to two pounds each day.

But wait, your summer vacation doesn’t have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it’s the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.  Pick out how many times you plan on eating out, and what you are going to eat for lunch each day while on the go.  A good breakfast is a must since you’re starting out at home, so plan accordingly.

A realistic goal is to maintain your current weight. Get the whole family on board and keep each other accountable throughout the trip.  Allow for whatever it is you like, therefore, you’re not craving it so much that you make mistakes.

Tip Two: Make Exercise a Must
Vacations are the perfect time to really enjoy a good workout. You won’t be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight just give me a call or send me an email.

Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal, between flights and long drives food sometimes isn’t readily available. The problem here is two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.

Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don’t have a choice a lot of the time. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions and don’t be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don’t need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you’re doing it right. However, if the following 5 statements don’t describe your exercise routine then listen up-there’s no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let’s be honest, at one time or another you’ve spent time in the gym ‘exercising’ without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn’t into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You’re Consistent: Anyone can have one great workout, but one workout won’t translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you’ll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You’ll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.  You should be getting sore if you are challenging yourself.

5. You’re Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you’ve no other ideas for exercise? Stop right there. Exercise needs to be an enjoyable activity.  When you find the form that is best suited for your personal preferences you will begin to enjoy it.  Ride a bike, go kayaking, walk with the family or pump some iron.

If you don’t like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise.  Ok, so that’s a bit of an exaggeration but, none the less, keep it fun and switch it up often.

If your routine includes all of the above then congratulations – you are doing it right. You’re consistent, you challenge yourself and you’re seeing results. However, if your routine doesn’t include the above, you now have the blueprints to do it right.

Well there is another way of celebrating Valentine’s Day that will make you feel less guilty about the chocolates and dinner and simultaneously improve the more private celebration that happens later on. I’m talking about a Valentine’s Day workout!

Here’s a great way to workout with your honey on Valentine’s Day just like we do in Boot Camp. It’s called “partner density training”. Here are 3 great partner fat loss circuits that you could do with your significant other. These workout protocols are known as “partner density training” and are one of the many we use in boot camp to burn a ton of fat and calories with a partner. Here’s how it works.

Each circuit has 2 exercises. You will perform 10 reps of the first exercise and your partner has to do the other exercise for however long it takes you to finish the first. Once you have finished your 10 reps your partner is done as well and you switch.

The goal is to get as many rounds done as you can in 5 minutes. Here are the three circuits.

Circuit #1

-Bounds x 10 reps

- Sit Ups

Circuit #2

- Push-ups x 10 reps

- Burpees

Circuit #3

- Jump Lunges x 10 each leg

- Wall Squat

The exercises themselves are pretty basic compared to what we normally do in Boot Camp but it’s a great bodyweight version that you can do at home.

If you like this circuit let me know.

This is a great way to challenge one another and have fun.  A family that works out together stays together.

Instead of trying to commit to perfecting one thing over the entire year, create 12 different goals for yourself that you’ll accomplish each month. You can use the examples provided or tailor them to your liking.

January

This is the easiest month because it’s early in the game and everyone is very motivated. Eliminate one of your worst health habits, such as drinking too much, or smoking. Everyone will be very different at this one. Whatever you choose, be sure to abide by it the entire month, and make it challenging. Use the motivation of a new year.

February

Most of us are still pretty motivated, so we are going to up the stakes this month. Refrain eating 2.5 hours prior to bedtime. Only drink water to fulfill your hunger or go to bed. This is when most people make poor judgments; therefore, you need to eliminate the temptation.

March

Drink 10 ounces of water before every meal or snack or alcoholic drink. This will not only hydrate you well but it will cause you to make better choices because you won’t feel as hungry. Also, if water isn’t available, then you’re probably not getting ready to eat something healthy.

April

It’s time to start getting in shape for summer! Do 25 pushups and 25 sit-ups every night. This may be difficult for some. Suck it up and do it. If it is very easy, then add 10 to it. The goal is not to make it difficult but just create a habit of doing them every night.

May

Eat breakfast every morning. Most people are not hungry in the morning. This is because they overeat at night and they have a slow metabolism. Your metabolism won’t speed up overnight, but this simple rule of thumb will get it there in time.
As much as you don’t want to hear it, quit your bad January habit again. You’re half way to a new you. The new you will not empower this habit. No excuses like, school is out or my kids are home. Think like it’s New Year’s again!

July

Get eight hours of sleep a night. Sleep and stress can both cause fat gain. You should be feeling much healthier at this point. A good night’s sleep will help you be even more productive during the day.

August

You should now feel like a completely new person with gobs of energy. Add one hour of cardio three days a week. Put that energy to good use and start creating a healthier heart. You can use a bike, treadmill, cross trainer or just go out for an hour walk.

September

Never eat past full. This is why America is so fat. It’s not about the food we eat. It’s about how much of it we eat. When you are eating and you feel satisfied, STOP. Don’t keep going just to finish your plate or because it tastes so good.

October

This is my birthday month, so I’m going with my favorite tip: eat six times a day. This will also help speed up your metabolism. Obviously you don’t want huge meals, but every few hours, you should be eating small portions.

November

Implement your least three favorite monthly goals from the last 10 months. It’s the holiday season when people struggle the most, so you really need to reach out and try hard ahead of time. Write down what three months it’s going to be at the beginning of the year and see if it’s the same when the time comes.

December

Implement your three favorite monthly goals. By this point you should already be doing this with ease, anyways. Therefore, this is an entire cheat month. Enjoy your holidays in MODERATION. – and then write down your next 12 months of goals.

Read Bert Kremer’s blog, Wholly Fit, at www.voice-tribune.com. Contact him at ProFormanceFitness@hotmail.com