Finishing Strong 2012

Here at Better Bodies on Campbell we ask you if you remember what your fitness goals for 2012 are?  I know it seems like Jan was a long time ago and that is because it was.  So long ago that we are probably starting to think about what our plan is for 2013.  So I am encouraging you to finish 2012 strong.

I figure one of two things have happened to our 2012 goals.  The first, we are right on track and finishing strong and we are ready to get through the Holidays with victory and set up for 2013.  Or second, we lost site of our goals and we off track.

If the first is you then congratulations and keep going.  Tell us how you kept on track with your fitness goals here or on Facebook.  If the second is you, then lets take a minute to reflect on what we wanted to accomplish in 2012 and see if your goal is salvageable.  If not, lets set a mini goal to finish the year strong and set yourself up for success in 2013.  We would like to hear your story either here or on Facebook of how your going to finish strong this year with your health and fitness.

If you need help with your program either by design or if you would like us to be more involved, call (520)318-3488, DM us, or email us at justin@betterbodiestucson.com.  We can help you finish strong.

All approved stories will be featured on Facebook and our website as well.  Video and pictures are welcome.  Lets stay healthy Tucson.

Sincerely,

Justin List
Owner: Better Bodies on Campbell

Fitness For The Weekend

Let's hear it Tucson, What are we doing for fitness this weekend? I will be doing my normal routine of Sat. resistance training and Sunday morning 4 mile hike at Bugs Springs. Your all welcome to join the hike. We hit the trail about 7. If your interested give me an email or text and we will coordinate an exact time.

Footwear, What Do You Prefer?

Today I would like to get your feedback on footwear.  There are a lot of differing opinions on footwear so Better Bodies on Campbell would like to hear your thoughts.  What do you were and why?

I would also like to give you my thoughts from a personal trainer's perspective.  I have heard and read different articles and opinions from some really great sources.  So for myself, I have done what I always do and I ask my "fail proof" question, for whom is the article written, or for what goal?

The conclusion I have come to is that there is no one answer and there is not one shoe that does it all.  I take into consideration two things when I am choosing footwear for my current activity.  The first consideration that I always keep in mind that the feet are the proprioceptors for the hips and the second, is the activity that I am doing which adds support and striking point.

For the proprioception, the more there is between the foot and the ground, the less your hips can stabalize.  This is important for slower movements like hiking, walking, and working out.  I use a flat soled shoe for everything outside of running.  I like vans for this purpose and I have seen the finger shoes, hiking boots, wrestling shoes, and barefoot.  I know some people that have went as far as doing squats barefoot in the sand and Arnold preferred working out barefoot.  Done right, you can really build your arches well and it help with daily activities as well.  I prefer Vans myself as the cost is reasonable and the construction and quality is great.  I even hike in high top vans.

For the second determining factor of activity, you may not want a flat soled shoe for long distance running or sprinting.  Also, some sports require a different shoe like soccer, football, special pedals for biking, etc.  So if your sport determines your footwear, use the appropriate footwear.  If it is up to you in something like running then go with what works best for you.  Usually you will be picking a good running shoe with a sole that creates a slight tilt forward.  This helps with a heal strike and helps to position your body.  There are plenty of  runners that will use the toe shoes or finger shoes.  From the advice that I have heard from seminars and professional athlete coaches and doctors is not always the same.  Some say to go with a running shoe and others stay with the minimal amount of sole on a shoe.  For the minimal sole shoe, What seems to be consistent is that  you should build up to running with the toe shoes and don't go out and change it all at once.  If your not used to a toe shoe then maybe walk with them for a couple days, then run a short distance to make sure your foot is adapting to it.  You will need to build your arch and it takes some time.  The basics to building an arch are to walk on three points.  Your heel, the knuckle of your pinkie toe and the knuckle of your big toe.  In the beginning you will feel like your walking on the outside of your foot and your muscles along the outside of your calf might get sore.

So like anything, take it all into consideration and go with what works for you.  And don't be apposed to changing down the road as your arch builds and you pay more attention to how your foot touches the ground.  Feel free to email me (justin@betterbodiestucson.com) or DM me on Facebook for more info.  And please feel free to leave your comments and opinions as there are great people with differing opinions here so your feedback is much appreciated.

Exercise well, Exercise often.

Sincerely,

Justin List
Owner: Better Bodies on Campbell
Email: justin@betterbodiestucson.com
Facebook: facebook.com/betterbodiesoncampbell

Good Morning Tucson 10-10-12

Good morning Tucson.  Are you prepared today for fitness success?  If not, think about how you can make the most of today and plan your lunch and dinner.  Don't just take what comes your way.  Thant would be settling and there is no growth or success in settling.  Have a great day. -Justin List

Hiking, Running, Walking Tip

Soldiers trail to the top of Mt. Lemon.  18 mile hike total. part of the Arizona Trail

Here is a quick tip for better performance on long walks, hikes, or runs.

Try focusing on the back side or your body (posterior chain) for speed, strength, and endurance.  We generally focus on the front leg.  Try to focus on the back leg and the hip of that leg.  It will almost feel like your pushing the ground behind you.  Also, the left hip is connected with the right shoulder and visa verse.  So as your right leg moves back, your left shoulder will move back as well, almost like a twisting motion.  Try and visualize the muscles connecting from the back of the one hip moving backward and the muscles in a diagonal pattern to tho opposite shoulder.  The leg moving forward will take care of itself. And also remember that the legs follow the arms so if you want to move faster or if your getting tired, focus on pumping your arms.

Try it and tell us how it works for you.

Justin List

Shopping Tip

Here is a shopping tip to stay healthy. I make it a personal challenge to use the carry basket and not the push cart. If I can't fit it in the basket then I don't need it. Fruit, Veggie, Meat source will all fit in the carry basket. Try it. I work from 830 to 830 and I still make it a habit to go to the store daily so I always eat fresh and exactly what I want.

Let one of our fitness professionals at Better Bodies on Campbell help with your health fitness program, whatever your needs are. Contact us today and lets get started on a better body for you. Ask for Justin.

Office: 520-318-3488
Email: justin@betterbodiestucson.com
Facebook: facebook.com/betterbodiesoncampbell
Website: betterbodiesoncampbell.com
Twitter: twitter.com/betterbodiestuc

Halloween After

I hope you all had a great Halloween. I am sure you worked hard to get into the costume you wore. And I am also sure you got started on some candy. This is the beginning, or could be the beginning of the "holiday bulge". Don't let it happen to you.

Set a plan to counter all those calories. Try adding up all the calories and seeing how far you have to run or walk to burn it off. Think of the calories as gas for your car. X amount of gallons gets you so many miles, Y amount of calories gets you so many minutes of cardio or exercise.

The best way to lose weight is to not gain it, so lets start early. If you want a professional to help you with a plan or program, just let us at Better Bodies on Campbell help. We are the best when it comes to health and fitness and setting goals both long and short term. So let us at Better Bodies on Campbell help you lose that weight, either before you gain it or after you gain it.

For this Novemeber, mention this blog and get 20% off personal training packages paid in full for new members only. All current members, don't forget that you get $100 off your next set of sessions by referring a friend or family member.

If you don't live in Tucson, we can make a program for you over the net as well. So give us a call today at 520-318-3488 or email us at justin@betterbodiestucson.com. Also, see our website at www.betterbodiesoncampbell.com.

Have a great holiday season,

Sincerely,

Justin List and the Better Bodies staff.

Can Your Body Handle Your Training?

My question to you today is, can your body handle your training? Have you built the foundation for the exercises and movements that your program consists of? I will give you some good questions to ask yourself or your trainer to see if the exercises you are doing are right for your goals, and if your body can handle them.

One quick way is to ask yourself or your trainer, "why am I doing these exercises"? If you don't know why your doing the exercises that you are doing, I suggest you find out. Especially if you are working hard, putting in the time and effort and seeing no results. Most people do the exercises that they know, rather than the exercises that they should be. If you find yourself here, go seek a professional. A personal training studios will be able to put together a tune up program of maybe 10 to 24 sessions to get you on track for those who are self motivated. It may take longer or more sessions depending upon your fitness level and level of expertise. It is worth the money. Think about all the nonsense you spend money on. We tend to spend more on being unhealthy than we are willing to spend on being healthy. For example; alcohol and appetizers, dessert, unhealthy vacations, snacks, latte's, cigarettes, etc. Think about what your health is worth or what it is worth to have the body you want.

The next question is a tough one. "Can my body handle the exercises I am doing"? Not too many people even think to ask this question. This leads to several other questions. First is, do you get uncomfortably sore from your workouts? I don't meant in the arms or legs, I am talking about an uncomfortable soreness usually not in the intended muscle group. For example, if you do squats and lunges and the next day your hips, low back, and trunk are sore, you probably don't have the proper mechanics to perform the exercise. Or, if certain exercises are uncomfortable to perform? i.e. sit-ups, push ups, squats, lunges, rows. You may not have the stability or mobility to perform these exercises correctly. So what we usually do is struggle through them, hate them, and never get a benefit from them. It is like going to a job you hate and not getting paid. If you fall into this category, I would get to a personal trainer right away that is FMS certified. They will be able to do a full body screen, a lot like an assessment, and see what needs to be done to move correctly again and start getting results. Fit people move well, so lets move well.

Last, if you do not move well, you run the risk of injury. It is forcing the body to move in a way that it has built a resistance to. We can develop movement issues due to mobility, stability, and asymmetries. These can come from sports that are one side dominant like golf, bowling, softball, etc. They can also come from heavy work loads, sitting at a desk in a bad position, injuries, bad habits, car accident, surgeries, etc. Whatever the reason is, you will get greater results and feel better doing it, if you move well.

At my studio, we promote moving well and moving often as taught by the FMS with Gray Cook and Lee Burton. If you have any questions, feel free to call (520-318-3488), email (justin@betterbodiestucson.com), find us on Facebook (facebook.com/betterbodiesoncampbell) or follow us on Twitter (twitter.com/betterbodiestuc) We are based in Tucson, AZ. and we will do a screen at no cost to you. We have 5 trainers that are trained to do FMS screens.

Have a great day and you can be as healthy as you want to be.

Justin List
Owner: Better Bodies on Campbell
Email: justin@betterbodiesoncampbell.com
Facebook: facebook.com/betterbodiesoncampbell
Twitter: twitter.com/betterbodiestuc

Tip of the Day 4-15-11

For long hikes, make sure to bring a fresh pair of socks. When the feet heat up and get sweaty, stopping for a short break of water, food, and put a fresh pair of socks on. You will be good to go for another 10 miles.

Justin List
318-3488
Facebook
Website www.betterbodiestucson.com

Weekend Hike at Babad Do'ag Mt. Lemon

What a beautiful morning yesterday. Jonas and I hit the trail at 7:o4 and we finished at exactly 8:o4a.m. It is a quick hike but makes for a great start for the day.
The trail is fairly steep but not too tough. I would say moderate in intensity. You can really get your heart rate up high if you like for a good cardio workout.
With all of the scenery it is difficult not to want to stop and take some pictures. I took 26 pictures and here are a few.
What did you do this weekend Tucson? I hope you got to get out and enjoy the great outdoors. Tell us about it here at Better Bodies on Campbell.
You can also find us on Facebook and you will find the rest of the pictures from this hike. And I encourage you to share there as well.
Stay fit Tucson and were shall we go next weekend? What are you doing to stay in shape or to enjoy your current fitness level?
DM me on Facebook, Email me at justin@betterbodiestucson.com, or give us a call at 318-3488 as we can set up programs for all walks of life and all goals whether it is a medical issue or to be able to hike again. Even for weight loss or toning and shaping and for events such as marathon's, long bike rides etc. Let's do life Tucson.
Enjoy your week and this great weather.

Justin List
Owner: Better Bodies on Campbell
Office: 318-3488
Facebook
Website: www.betterbodiestucson.com

Justin's Personal Meal Plan

A lot of times I hear people say that when they "diet" they are hungry all the time. I wanted to give a breakdown of my personal meal plan (not too many personal trainers will do this) to show that you can eat plenty of food and have weight loss or stay lean. You can see that I am not starving and I stay at a low percent body fat year round. I do tune it up a little when I want to really cut fast. I strive for 8 meals a day and I stay strong, lean, and full of energy for my workouts and exercise routine. This is my goal meal plan for a day. My focus is high protein, carbs with each meal preferably from fruit, and limited saturated fat.

I gave a breakdown with and without calculating unsaturated and polyunsaturated fat.

1)Shake with 8oz. Almond milk

Protein 46gm
Carbs 84gm
Sat. Fats 1gm

Total Calories: 550 calories



2) 2 Whole eggs, 4 egg whites (hard boiled), Banana

Protein 26gm
Carbs 29gm
Sat. Fats 3.5gm

Total Calories: 256 calories


3) 2 Whole eggs, 4 egg whites (hard boiled), 2 c. cherries

Protein 29gm
Carbs 51gm
Sat. Fats 4gm

Total Calories: 355 calories


4) Shake with Water

Protein 46gm
Carbs 84gm
Sat. Fats 1gm

Total Calories: 529 Calories


5) 8oz. Chicken breast and 3 C. water melon

Protein 48gm
Carbs 35gm
Sat. Fats 1gm

Total Calories: 343 Calories


6) 8oz. Chicken breast and 2 peaches

Protein 46gm
Carbs 19gm
Sat. Fat 1gm

Total Calories: 272 Calories


7) Shake with water

Protein 46gm
Carbs 84gm
Sat. Fat 1gm

Total Calories: 529 calories


8) 8oz. Salmon spinach salad/oil and vinegar

Protein 45gm
Carbs 0gm
Sat. Fat 4gm

Total Calories: 216 Calories


Total Breakdown and % of total Calories

Protein 334gm (44% of total calories)
Carbs 389gm (51% of total calories)
Sat. Fats 18gm (5% of total calories)

Total Calories 3,050


Calculated with all the fats

Protein 334gm (37% of total calories)
Carbs. 389gm (43% of total calories)
All fats 83gm (20% of total calories)

Total Calories 3,634



All my meals and food have a purpose. Most important I make sure that I have plenty of protein for muscle repair, joint strength, enzyme production, etc. I try to get between 1.5gm to 2gm of protein per lean body mass. A lot of professionals will give different amounts. I am taking into consideration that I am in an exercise program and I use lean body mass as opposed to total body weight because I don't want to feed the fat. Next I make sure that I get plenty of carbs for energy. Preferably from fruit to reduce the insulin spike. I will sometimes put in a starch instead of fruit for pre-workout or post workout meals. Here I am looking for the insulin spike for energy, greater protein absorption, and glycogen repair. Last I limit the fats. If you are burning calories you are using up carbs and fat. So you are eliminating them from your body. Of course we will put them back in since we must eat, but it is out with the bad and in with the good. Why burn calories only to replace them with more fat calories. Talk about the definition of insanity.

You want to burn calories, repair lean tissue, and limit fat intake. Work on this as you don't learn anything overnight. You don't go to class on the first day and know it all. You simply get an outline and then over the course of the semester you learn it. Then you go into the real world and apply and really learn a skill. Same with eating right. Do what you can handle and be patient. A good meal plan is a work in progress for the rest of your life. You will always have challenges so do not get discouraged. Just learn how to overcome that obstacle for the next time like a road trip and fast food. Next time prepare better. Bring an ice chest and protein shakes. If you have any questions about exercise programs, weight loss, meal plans, losing inches, repairing an injury, or how to find a great personal trainer, you can call or email me.