Class In Session

This morning I had the opportunity to attend the Tabata class at Equinox. It was awesome!! 8 intense 20-second intervals followed by a 10 second rest made up one set. We added resistance using medicine balls and bands, and after 45 fierce minutes, i felt great! The key to any great class, of course, is the teacher. Jenn Hogg is the instructor for this one, and she rocked it!

Interval training is essential for endurance and also it's a great time! Contact me for more info on tabata or personal training. Im headed for The Cell! Go Sox! Have a great night everyone and thanks for reading!

Crazy Joe

Yesterday around 3 I got off work and was going to head to the gym to try out a customized Insanity-style circuit I had designed. I realized I hadn't packed a protein bar or significant snack for the afternoon, and I wanted a little something at least. "I'll make myself a soy latte" was my thought. I felt I could afford a bit of a boost while getting in some good protein cals from the soy milk. So I enjoyed it, and tossed out the empty cup when I got off the train. I headed into the gym, got ready, and had one scoop of my pre-workout supplement to get amped up. I found the main studio was pretty much empty, so I went in there, found a spot, and started my warmup. I noticed I was energetic but that my heart rate was quite a few beats up from what it normally was. This held true during my interval circuit as well, and it posed some issues for me. I wanted to do four moves at 45 seconds each, but ended up bringing this down to 30. Also, I would normally take a 30 second break which is usually plenty of time for my heart rate to recover back down, then I would start the next set. It's important in interval training to recover so that your body has to work again to get it back up, and also so you can get through the routine! Anyway, I found I had to take around 60 seconds for this to happen, which is crazy. Overall, the workout was very intense, but I have identified that skipping the latte would have been better, and next time I will opt for an alternate snack without caffeine!

Some advice for you coffee lovers: Drink your coffee early in the day, and plan to not consume excess caffeine before your workout. My pre-workout supplement does contain caffeine, but I believe that by using this in conjunction with the coffee, I overloaded my system, which was not necessary and potentially unsafe. So just be mindful and careful, ok? Caffeine is good for an energy boost and it does help you to burn more fat, but too much of anything is "crazy, Joe!" The main thing is not to compromise your fitness! It would be easy to say, "well, I guess I can't workout now because...(insert excuse)." Don't do it...you've been warned! lol! Anyways, thanks for reading, everyone! Happy Friday!

It's Worth It!

Yesterday I met with my manager at the new gym I will be training at, and we went through the process of consulting a new client. I was tasked with the activity to come up with 10 key questions to help me learn more about my clients, and also to understand their goals and to help me design an appropriate program. I was excited to do this activity, and last night I came up with some that I usually ask, and a few extras. I believe that how you see yourself is a huge key to your success, as Zig Ziglar has also helped me realize. Here's an activity that I may include and that I wanted to share with you all today:

(Close your eyes once you have read and understand this activity, and repeat daily when you wake up, go to sleep, and whenever you are finding you need extra motivation.) Think of your goal. Envision yourself reaching your goal. You've put in the hard work, and it's paid off. You have reached a milestone in your life, and people are noticing that you've become healthier and more fit. In fact, other areas of your life such as your job/career, friendships and relationships have grown stronger, and you've become the individual you've always wanted to be. Now, keep that picture in your mind, keep your eyes closed, and think deeply about this. Also, think of the people you may inspire as a result. Think of how you feel as this new person and what it means in your life. Don't you owe it to yourself to do what it takes to make this vision a reality?

YES YOU DO!! It's not easy, people, but my job is to help you by making it simpler and offering my support. If you can follow directions, you can succeed. I want to help you, and if you are ready, please contact me and we can get started. Click on the title to this blog to visit my official coach page and contact me via phone or the contact link on that page. If you took part in that activity, you should be invigorated and excited. Join my team today! Have a great day, everyone, and thanks for reading!

Lights Out

Sleep. We know we need it, and sometimes it's hard to come by, right? I don't typically have an issue here, but sometimes Jasmine and I are on different schedules, and I will admit that having the T.V. on and a light or two all night can break up my sleep more than a quick bathroom break. I decided to try a sleep mask. I ordered one the other night on the Amazon I-phone application when I experienced insomnia, and I tried it out last night. Worked wonders. Jasmine was watching T.V. but I managed to fall asleep within minutes of having the mask on. I was actually into the show, too, but there's something about total darkness that must have an effect. I did wake up once for a bathroom break, but I was able to get right back to sleep, and although I missed my morning run at 4:30, I got up a little after 5 feeling great. I plan to continue wearing the mask, and I'm sure I will almost be able to schedule my accurate sleep and wake time.

Sleep, a form of recovery in my mind, is essential to your daily functions, and I would recommend at least 6.5 hours at a minimum and as much as 7.5-8 if you feel you function better. Schedule your lights out time, and use a mask if you need to. Dr. Oz recently had a show featuring a Doctor who gave tips and recommendations for getting to sleep. Click on the picture below for some info straight from the Dr. Oz website. Hope it helps! Thanks for reading everyone!

At some point, we've all experienced at least a few nights of too little, or restless sleep. Many of us are familiar with the consequences of one or...

Family Day

Took a day today to first be there for my mother-in-law who had a minor, but necessary surgery. This morning she had 3 bumps (which we still aren't sure what exactly they were) removed from the top of her head. Surprisingly, when we entered her room after the surgery was over, she was alert and lively, and you couldn't even tell she had anything done. What a blessing. Jasmine and I came home, had some lunch, then headed out to Bolingbrook once Jasmine's mom was settled. Some of my nephews were visiting from Houston this week, and it was great to meet and spend some time with them. They are two boys, 10 and 12, which really reminded me of my brother and I, and they were some great looking kids. (They're family, though, so no surprise, right? lol) It's always great to see my parents, and I am glad to have been able to spend time with all of my family today.In the midst of playing the dancing wallet game and struggling in some areas of my life,  I feel so blessed to have my parents and family happy and healthy. I often think, "I must be the happiest broke guy around!" In all seriousness, folks, cherish your family and the important people in your life, because without them, the struggle and rewards that result from overcoming the struggle are surely not worth anything. Have a great night, and thanks for reading!