• The Best Father’s Day Gift: Getting Rid Of Dad Bod For Good

    Posted by Chad Powers

    The Best Father’s Day Gift: Getting Rid Of Dad Bod For Good

     

    The Best Father’s Day Gift: Getting Rid Of Dad Bod For GoodJune seventeenth, 2018. I wake up to my knee still hurting from that thirty-minute pickup game I played with my son and his friends a week ago. Damn kids don’t know how to play without traveling. Of course, that is nothing compared to the usual stiffness in my neck and lower back. Doing a half crunch and roll to my butt technique I sit on the side of the bed and realize that today I am more tired than yesterday, breaking the perpetual record that started in my thirties. Kids insist that I stay in bed for a breakfast but, I gotta get up and stretch this knee thing out and get some hot water on my back to loosen it up a bit. As I walk to the shower and shake the cobwebs out of my head I notice that my toes are sore, that’s new. How do toes even get sore? Well at least I have the obligatory necktie and some boxers to look forward to for Father’s Day.

    If the above caption sounds like you then you may be suffering from a bad case of the Dad Bod. It is more than just a hurtful name we place on men below the peak physical echelon. But my friends all of the things above can be helped with diet, proper exercise, and perhaps a boost here and there. Lacking in these departments usually stems from low motivation, which in turn stems from poor planning. When you have work, home, and a honey-do list a mile long, tossing in a workout schedule and healthy meals seem like an overwhelming feat. So try the pointers I provided below and you will be able to keep the joint pain, random aches, and the spare tire that comes with a Dad Bod. Unfortunately, we cannot help with the choice of Father’s Day gifts you receive. So uhh..... consider this a gift from us. The best Father's Day Gift. Getting Rid of Dad Bod For Good.

     

    Plan Your Work And Work Your Plan


    We are all bound to the constraints of time, but that doesn’t mean it has to be treated as a ball a chain. We can make it work for us. So let’s break this down. There are twenty-four hours in a day on Earth (Mars and Moon time management to come).  Eight of them are spent working and eight are spent sleeping. Accounting for all, the other BS during the day let’s say that leaves six hours of home and “free time” (like you actually get any as a dad but my boss wants me to put that in there). Think you can find an hour in there? You can.

    Finding that one hour might seem tough but if you plan for it and stick to your plan then it will become a routine and easier to fulfill. One great trick is to pack a gym bag to take to work, mainly just workout clothes to change into and a shaker for water and/or supplements.

    Then here’s the trick, mark an hour workout (includes travel and other things) workout three out of the five days you work and one to two days of the weekend on your calendar. It’s a meeting you can’t miss. It’s an appointment you must make. It’s the one time a day you get to listen to music and do something "manly" without f*&%ing cartoons playing in the background. Whatever you make it, stick to it and it will become a routine and easier to work with. Enjoy the rest days and work hard on the workdays. Stay focused. Forty-five minutes of concentrated effort and then hit the bricks - let's start getting rid of dad bod for good. 

    If nights are not a good time to go for you then consider getting up earlier, going to bed earlier, and getting the exercise out of the way in the morning. If you do choose this route it is easier if you bring your work clothes to the gym, have separate shower items, and a lock for the locker. But the major upside to this plan is when you crush a workout in the morning you are likely to make better food decisions throughout the day.

    If you are looking for better results from your efforts and want to avoid higher soreness then look into Protein for muscle growth and soreness, Thermogenics for fat burning, and Joint Support for aches and pains.

     

    Finding The Energy


    This all might seem daunting when you are running one. But once you make it a routine you will find the energy is there and I fact with regular exercise you will actually have more energy.  It will also help with the everyday aches and pains as a good amount of our aches and pains come from muscles compensating for the lack of strength in other muscles and poor posture. In addition to falling into a routine, there are plenty boosters to help with your energy and give you that motivation to go to the gym.

    Try this physiological exercise: You are tired, depressed, don't feel up to it, had a long day, sore, etc. Those are all the absolutely perfect reasons to get in "your gym" and give it your all! Why? Because as a busy father, you will have plenty of hard excuses to not make your scheduled time. They will hopefully be few and far between, but none of those under any circumstance should be excuses you create. 

     

    Brown Baggin’ It


    Packing a lunch will reduce the likelihood of grabbing crap food just because you are in a hurry.  This doesn’t have to be your soggy sandwich and an apple packed lunch you had every day in elementary school. Have some fun with it and keep to a high protein (chicken, quality fish, lean beef, etc.) and low-fat lunch. You can’t outwork a bad diet. So if you want to get rid of lower back pain and a great way to do it is to get rid of that thirty-pound mixing bowel hanging above your belt. Take a gander at our Nutritional Guides for advice and ideas.

    To take the best Father's Day gift further and keep that dad bod off for good fill out the survey below and get started on personalized Online Coaching schedule today. Hope these tips helped my friends. 

     

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  • Protein, Pre-Workout, and Motivation: How to Keep The Ball Rolling

    Posted by Chad Powers

    Protein, Pre-Workout, and Motivation: How to Keep The Ball Rolling

     

    Some fitness dude once said to me, “summer bodies are made in the winter”. I then asked him, “Then are winter bodies are made in the summer?” He responded, “ What the hell is a winter body?” I said, “What the hell is a summer body?” His leer of pure discontent still haunts me to this day.  Semantics aside my muscle bound friend was right, being healthy and fit is a year round gig. Some calls that a lifestyle.  It may be hard to find the motivation for this transformation but lucky things like protein, pre-workouts, and some of my personal tips for motivation could help get you through it. 

    PROTEIN

    Punch Today In The FaceFirst things first, for the readers who do not know protein powders are not just for the juice heads anymore and they are not all created equal. I do suggest getting some protein powder if you are looking to do anything other than fast until you can see your cheekbones. WARNING: do not fast your body in an attempt to see cheekbones.

    But getting back on track, protein is an essential macro nutrient to helping your muscles grow. For most looking to get in shape repetition exercises will be in our future. These exercise tear down the muscle tissue and so that it may rebuild better than before. Protein helps with this because your body needs protein to rebuild the muscle.

    But be careful with which protein you buy. Some of the leading proteins are less than 60% protein despite leading consumers to believe it is 100%. Look for a protein that offers upwards of 75%+ with a simple ingredient list. So just because it is a big name does not mean it is also the best. Beware of spiking and fillers. Look for certifications right on the bottle. 

    Lastly, try not to use protein powder as your predominant protein source. It is good to supplement to your protein needs, but not to be your only source of nutrition. Plus, eating whole protein packed foods, like chicken, your body will have to burn more calories processing the whole food then it will the protein shake.

    TL;DR take protein for muscle building and recovery after doing exercise of any type. Don't skimp on price, do your research, and keep eating clean quality foods. Uprise Nutrition’s protein products are a great solution for your protein supplement needs. 

     

    PRE-WORKOUTS

    This little dynamo is meant to (among other things) ramp you up before a work out. Lack of motivation generally stems from a lack of energy. With the usual workday being right in the middle of the day, we are generally pushed to exercise prior to work in the early morning or to work out after work when we are already tired. Either way any one person is likely to be feeling drained before they even start strenuous exercise.  Thus, having this pick-me-up can be just the kick start you need to get rolling with your workout.

    Look for a pre-workout that fits your desired outcome. Make sure they are using ingredients that make sense for you and your activity. The nutrition facts panel should not have hidden proprietary ingredient lists. Look for quality ingredents like 

    L-Citruline-Malate
    Agmatine Sulfate

    As opposed to the cheaper less effective ingredients like

    L-Arginine
    Beta Alanine

    Yes, Caffeine and Creatine are staples but a good pre-workout should know to include L-Theanine in the mix to really get the desired cognitive affects like the one in our RISE Pump.

    TL;DR Need some motivation in a bottle? Look for a safe reliable pre-workout. No proprietary blends. Look at ingredients list and doses. 

     

    MOTIVATIONAL TIPS

    Most of us would like to be in better shape but have trouble staying focused and motivated. I have compiled a few tips that I use and work for me and I hope they can work for you.  

    • Set a clear goal and measure it along the way. One of the best ways to keep yourself motivated is to see the gains in an objective sense. Weighing yourself is a great way to do this. Many say if you are weight lifting while dieting you will gain muscle while you lose fat but no one will gain muscle at the same rate you lose fat because building muscle is a much, much, much, slower process. So get on the scale once a day and weight yourself while keeping track of it over time. It will hold you accountable and let you see your results as you go. Fall off the wagon and you’ll see it, stay strict and you’ll see it as well.

    • Plan your work and work your plan. Set out a clear schedule for yourself on when you can work out and when you can’t. In the beginning, lifting heavy everyday is ill advised. It will make you incredibly sore and give a feeling of being overwhelmed. So it is only natural to want to stop. But if you set up a 4 (maybe 5) day a week workout schedule and keep to it like it is a standing Monday morning meeting then you will be likely to keep going in your pursuit of fitness.

    • Watch pump up videos from those you aspire to look like. Just about every athlete now-a-days has an inspiration video. Sometimes something as simple as watching one of these is enough to get you off the couch. I know it has worked for me on a couple of occasions.

    • Most of all, keep in mind that you will inevitably improve with the right diet plan and exercise routine. It takes time and work to become great at something. If you are those among us who is just starting out, there will be people in the gym who are in way better shape than you. But you are still lapping those suckers on the couch.

     

    That’s all I have for this go around. I will be sure to post again soon. If there is a topic you’d like to see covered feel free to let us know here

     

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  • How do I find out my competitors training regimen?

    Posted by Ryan Powers

    How do I find out my competitors training regimen?

    Since the beginning of time, mankind has looked to best itself over its fellow peers. Whether to gain land, love, or fortune - we have always aspired to be better than our counterpart. Our rival, our competitor. Today, in many sports, we wonder how one finds their competitor's training regimen to get an edge. Think of it as an enemy spy in the war, you want to keep you enemy’s the closest.

    If you are not currently involved in competition and just want to better yourself, this article will still help, but let me just say this first: “A flower doesn’t worry about another flower, it just blooms.” This small phrase, has a deep meaning. You are only going to be you and no one is more suited for that role. No one is more qualified. No one can be as talented at that as you are. So with this article, comes a small preface. Find something you are passionate about, good at, and give it every ounce you have. Don’t look back and don’t spot check the competition. You will shine no matter how you are suppose to.

    For the active competitors in a particular sport who are looking for something a little more tangible on how to find out your competitor's training regimen – here we go.

    fundamentals Fundamentals – Before you go sniffing around, know this. There is not one single champion in any sport that doesn’t have sound fundamentals. I mean eat, sleep, breath fundamentals. Go ahead and think about it. I’ll wait. Thus, the best way to train for a competitor is for running is to run, for swimming is to swim, and for weightlifting is to lift. In sports like basketball, baseball, and football, the training program shouldn't just overload the energy systems and muscles utilized in that sport, but also needs to duplicate comparable movement patterns. Thus skills training 24/7 three hundred and sixty five days a year. If you can’t do some perfectly 10 times in a row you don’t have it and a true master does the same task over 10,000 times in a life time. So get to work.

    Dedication – While you are busy working on your fundamentals I want to reimagine what it means to be dedicated. Look at over 98% of the top athletes of today. Any race, any gender, any nationalism. They all have 1 thing in common. The HAVE TO win. I don’t mean that race or that match. I mean they came from a place in their life, in which nothing else mattered, but making it in that sport. That type of dedication, outlook, and work ethic brought them up to the champions they are today.  They all had inspirations around them and at some point in their career they wanted to know how their competitors trained, but not before getting the first 3 fundamentals down.

    Attitude – One could argue that you couldn't NOT have a good attitude, without completing the first two principles and you would be half right. What about when life hits you back. What about when there is no visual path to success? Having an unwavering belief in yourself and your goals makes the difference. We are talking self-fulfilling prophecy attitude. It will get done, you will overcome, you will conquer.

    Breaking The Rules – Take everything to the absolute edge and beyond. For every mental block that says, "this is how it’s always been done". I want you to say “why?” Don’t be confined or lead to believe something has to be done in a particular fashion to be successful. Don’t be realistic and ignore the naysayers.

    Swim With The Sharks – No not literally. Figuratively though, if you want to become the best boxer in the city, why wouldn’t you go train at the most competitive gym? Your comfort zones, your buddies, even your uncle Ronnie who is an ex-golden glove isn't going to get you there. Go swim in shark waters, if you aspire to be a great white. You will get only as big as the fish bowl you are in and will only hunt as well as the hunters around you. Think big, knock on those doors and get after it.

    These fundamental principles of success will help prepare you for how to the competitors train, because if you master all 5 of these you will answer your own question – What competitors?

     

    At least LOOK the part for whatever you are doing and check out our apparel line here.

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  • Bored With The Same Workout Routine?

    Posted by Ryan Powers

    Bored With The Same Workout Routine?

    We find ourselves operating in the same path every time we lace up our sneakers, log the workout in our notebook or app and head for the same routine at the gym. Sure, routine workouts is good for you, but it is also important to vary your physical fitness routine. Your body - and mind - will reap benefits when you break out of your comfort zone and try new activities. It is the key to preventing boredom, plateaus, and stalemates while also stimulating new muscle groups. There is no shortage of several types of exercises to attempt so if you've got a propensity to gravitate to certain activities such as weight training, running, or biking - look for ways to change up your workout routine!  


    No Cardio PleaseThe first step to fight being bored with the same workout routine is tweaking your regular workout. Step out of your comfort zone. Frankly, your body becomes used it and becomes very effective at such a movement. You do the same activity every time and growth/improvement stalls. That adaptation will even reduce the calories burnt when you are doing the same exercise style day-in and day-out, giving way to the all-encompassing question – why even do it in the first place!?

    The answer: Challenge your body in a manner that it isn't use to. Your body might have to work harder, because it adjusting, but that’s a good thing! You are in fact working out, and you will burn more calories when your body is “learning”. Taking on a new challenge and pushing yourself, will keep your mind off being bored with the same workout routine I promise you.  

    Side Note: Do not forget to eat sensibly! Consistent activity plus a healthful diet are essential for fat loss.

    Injury is also a factor to consider when boredom and monotony set in. Think about it, there is a reason why you get hurt whenever you put your body throughout the same motions again and again. This type of injury occurs from hitting a tennis ball doing a lot of repetitive motions, running, kicking, or performing the swimming stroke. With new activities, you would provide those muscles and ligaments a possibility to rest and recuperate before placing them back into action.

    Recreational free-motion exercisers, are precisely the best approach. They have a little to do with everything. Be careful though, you might find yourself looking great and be physically prepared to take on a wider range of sports and activities. It may be hard for you to put down your normal weights, running shoes, cycle bike, or what have you. You will think that a day not spent on your normal routine is a day backwards, but that is simply not the case. You will expose yourself to new fun and exciting activities that will challenge your body and hopefully make you better-rounded athlete and kick start new passions and pathways to a better you.

    So, if you end up literally counting down the seconds left on your elliptical workout or can barely stand the sight of the identical streets as you run them down, it is time to switch up your routine. Venture out to a new class, pickup game, or community obstacle course for a total change of pace, or simply try tweaking your usual activity.

    #ChangeIsGood

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