Summer is over, now get your fitness back on track!

Fitness and health are often compared to that of a roller coaster or set of stairs rather than a slope or straight line as we all wish it could be. What this metaphor refers to is a regression or plateaus that occur during a plan to achieve a goal. Many things can get in our way as we attempt to lose 10 lbs. or make strength gains, some of which completely derail your program, such as an injury or surgery, while some are expected but can be avoided like a training plateau. During the summer months, our biggest obstacles are distractions and libations.

There aren’t many things I like better than a cold maragarita on a hot summer day, but when I decide to drink alcohol, I’m putting my training and diet on the back burner, at least for a short period of time. Now that the summer months are over we can easily start making excuses for not working out or following our nutrition plan because, hey it’s Oktoberfest or football Sunday, or the crush, etc. Instead what we should be doing is making new commitments and goals to get back on track, first starting with a plan.

The best thing to do is identify what your fitness and/or health goals are at the moment. From here you make a S.M.A.R.T. Goal and create a timeline of which you would like to achieve said goal. Restarting is always difficult though, so my advice is to find or create a support group to help each other stay on track and motivate one another to do your best.

If you want to run more, join a track club. If you want to lose weight, join a boutique gym. Many gym and training facilities do weight-loss programs in the fall to help prepare for the holiday season and restart their current member who let things go a bit during the summer.

The most important thing to remember when getting back on track is that consistency is key. No matter if your workout is 15 minutes or 50, the important thing is that you are creating a habit. As I always say, it’s easy to workout when you want to, the days you don’t want to are what make the biggest gains. Going from thinking about to doing something every day is the important step every one must make personal progress, so stop reading about how to restart and go for a run!

FREE 28 DAY CHALLENGE! Beginning February 12

28 Day Challenge!

Spring time is just around the corner which means…  summer is coming!

Join Josh and Lisa for an all levels 28 Day Challenge!  

Starting Monday February 12, we will be posting a FREE 20 minute workout every Monday, Wednesday and Friday, and anyone participating that is currently or starts using Isagenix will receive a FREE 28 day macro balanced meal plan that will be tailored to your goals (fat loss/muscle building/etc)!

Workouts will be a combination of high intensity and strength training exercises that will increase your metabolism and fat burning ability, especially when paired with balanced intake of nutrients that fuel your body and keep you feeling great!

Requirements:

1.  Before and after photos (day 1 and day 28)* 

2.  One social media post/week doing an exercise from one of our workouts tagging @glidetrainingco                                                                           

3.  28 days of dedication!

At the end of the challenge, anyone who completes the requirements will be entered in a drawing for a chance to win prizes, including:

Grand Prize (1): 3 1:1 Personal Training Sessions**, Glide Training Co. performance style leggings (or shorts for guys) and tank

Second Prize (1): 2 weeks of unlimited classes and nutritional consult**, Glide Training Co. performance style tank

Third Prize (2): Canister of Isalean protein (flavor of your choice), Glide Training Co. performance style tank

2 participants will be chosen by Josh and Lisa to receive an additional surprise prize, based on results, dedication, and improvement!

Join us in kicking up the intensity, getting fit, and ready for summer!

*no photos will be shared without permission

** may add these on to current package if you are already a member!

My Favorite Post-Run Snacks, Drinks, and Meals

Refueling post-run or post-workout is just as important, if not more important than pre-run. Our body will store reserves of glycogen(carbs) and adipose(fat) so that when necessary, the body has sufficient amounts of potential energy available. Because of this, fueling just before an event is not necessarily the most important time to ingest macros, but after. Here are my choices for post-workout eating:

SNACKS  

 After a hard interval workout, especially on a hot day, I don't have big appetite. I aim for something quick, small, and packed with protein and electrolytes. My go-to is a part-skim mozzarella cheese stick, kosher pickle spear(preferably Klausen), and poultry, usually chicken and always breasts. I add a side of mustard and horseradish for taste, sodium, and clearing my breathing pathways. Horseradish also has great joint healing properties and cancer fighting abilities. Check out this interesting article! 

DRINKS

Water is the obvious choice here, but sometimes our body can use a bit more than the clear stuff. I like to make a fresh antioxidant juice. I usually do a concentrated shot of fresh squeezed or I mix a 1:1 ratio with water to have as a drink. I also consume at least 16 oz. of water to replace what I lost in sweat. Pro-tip: infuse fruit into water for tasty, refreshing electrolyte filled hydration, Lisa's favorite is a Cuke Citrus Cilantro - this water hits all 3 of the main electrolytes used for exercise.

MEAL

I'm not one to eat a lot post-workout or race, but long grueling runs with lots of hills will leave your liver depleted of glycogen and eventually, for me about 45 minutes later, your stomach will begin begging for food. Also, if I'm training for a race my post-long run meal is much different than if I'm trying to shed a few pounds. When training I need to be able to get back to work soon, sometimes later in the day, so my meal will be a little more carb heavy (root veggies, beans/lentils, and antioxidant rich fruits), along with some good fats like avocado or coconut oil. If I'm looking to lose a few pounds I wait 45-60 minutes post-workout to eat because my body is working its hardest to convert stored fat into glycogen. During this window of time is when the body is most efficient at burning fat and replacing it's liver glycogen stores. Then I eat a meal that is protein and omega fatty-acid rich, like a Zuke, ham and egg white Scramble.

Glide Training Co. prides itself in providing high-end personal and performance training paired with nutritional guidance and injury prevention strategies to maximize the results of their clients and athletes.

Motivation Month

It's summer time in beautiful San Diego and we have reached my favorite month of the year. July is filled with so many exciting events, parties, and experiences it feels like if you blink you've missed an entire weekend. July, for many is a time to show off everything you've got. Pool parties on July 4th weekend beckons bikinis and six-packs of both the aluminum and flesh variety in droves. The MLB All-Star game and Home Run Derby are stopping by Petco Park to play America's past-time in an exhibition game that is basically a chance for the games best to flex the muscles at the enjoyment of the fans. Anyone and everyone will be attending parties and Fan Festivities in hopes of meeting stars from the field and from the Silver Screen of Hollywood just up the road from us. Pride weekend will allow our fantastically enthusiastic LGBT community to celebrate freedom to be who they are, and the party is enjoyed by community members and non-members arm in arm. The "nerds" and "geeks" of the comic, movie, action-hero, video game world will then descend on to the streets of our downtown and enjoy with pretty much everyone and at the envy of the rest of the world Comic Con. No other event has grown like Comic Con over the past few decades. Lastly, and my favorite part of July, my own birthday. A time in which I can pay tribute to everyone who has helped mold me into who I am. Friends, family, and mentors are all just as important as myself on this day because I see myself as a reflection of all that they are.

"Motivation isn't one specific object, idea, or emotion. Motivation takes on many forms"

Like I said earlier, this month is a time to show off. This month is a symbolism of motivation. We can see that every weekend of July there is something happening that has been used a motivational device. Motivation isn't one specific object, idea, or emotion. Motivation takes on many forms. One person may be motivated by a pool party on top the Andaz hotel to lose 10 pounds and get rid of that little pooch in their belly. Another might be a Major League Baseball player like Will Myers playing out of his mind in the month of June so that he can hopefully be voted into the All-Star game to play in front of his hometown crowd. My own motivation, that I want to show my growth every year on my birthday and show my appreciation for those who have helped me to become my best me, because the pride of my family and friends is what drives me most. 

Our forefathers were motivated to create this great and wonderful country so that we as their successors could practice the life we each chose for ourselves. Independence and freedom motivated the originators of this nation to take giant risks in leaving the security of Great Britain. These same feelings have fueled the LGBT community to fight for rights to live the life they choose. Their intrinsic motivation bleeds into the community and motivates members of all communities to stand up for what they feel, love, and believe. Comic Con, what was originally thought of as a "nerd" convention has developed into the biggest pop culture event of the year. If anything, Comic Con has brought to the realization of everyone that we are all "nerds" in our own respect; whether that be me nerd-ing out on fantasy football or Lisa getting excited to show me her latest meal plan she wrote for a client, with the same excitement you see out of Star Wars fans dressed head to toe as a storm trooper. Comic Con is a motivational destination for people to be the absolutely true form of themselves.

"Changing a body is easy, but changing a mind can be nearly impossible" 

Now how do I relate this all back to fitness, health, and everything this blog is really supposed to be about? I don't know. My motivation for writing this entry wasn't to shed light on my favorite things to do, places to go, or how to run fast. The message I want to send is that not everyone has the same motivation and as personal and performance trainer it can be difficult to find what truly motivates my client. I believe this to be the most difficult part of my job. Some people step through my door and do everything I tell them plus more and get the amazing results we see on infomercials. But the truth is that most people are not motivated and thats the whole reason they come to Lisa and I. They usually hate sweat, breathing heavy, and limiting themselves to chicken and veggies. It becomes my job to determine the quickest and most effective way for my clients to see the value making healthy changes to their lifestyle. Even after I figure out a good strategy to motivate Client X, I must them continue to stimulate them. Eventually that motivation will be gone. Either a goal will be achieved or the long grind of reaching that goal will cause the motivation to wain. Then I must develop another strategy. Changing a body is easy, but changing a mind can be nearly impossible. 

During the month of July, remember that we are only half way through the year. Most people made New Year's Resolutions and goals for 2016 back in January. I would like for anyone reading this to come up with a Half-Year Resolution and/or a goal(s) to achieve. Come up with something that truly motivates you and write it in our comments. My Half-Year resolution is to be persistent and timely in reaching out to my clients and followers through social-media and our Eat, Train, Perform Blog. My Half-Year Goals are: to 3 rep max dead lift 300 Lbs. and set a new PR by running a sub 1:35:00 half-marathon.