" There are two kinds of people in the world: those who make excuses and those who get results. An excuse person will find any excuse for why a job was not done, and a results person will find any reason why it can be done. Be a creator, not a reactor”

-Alan Cohen 

ROKISKY FITNESS HEALTH HIERARCHY

1. SLEEP

2. NUTRITION/ ENVIRONMENT

3. EXERCISE

4. MOVEMENT/POSTURE/MINDFULNESS

5. SUPPLEMENTS


Formulas To Use For Weight Loss (click here to see how many calories you should be eating

  • Protein: .52 grams to 1.2 grams per pound. MEAL PORTION: ( Convert your weight (lbs) to kilograms (kg). Take your weight in kg and multiply it by .24 and .5. For example, I weigh 170 pounds. So, I would divide 170 by 2.2 and get 77 kg. Then I would multiple 77 kg times .24 and I would then do the same thing with the .5 value. Here are the two formulas: (1) Lbs/2.2=Kg x .24  (2) Lbs/2.2=Kg x .5. Thus, a 170 pound person should be eating between 18 and 39 grams of protein per meal to optimize protein intake. *Make sure you give your body two to fours to digest the protein before having your next meal
  • Carbohydrates: .5 grams to 1.5 grams per pound * I recommend taking in the majority of your carbs pre and post workout.   
  • FIBER and our enemy SUGAR: But, when combined, they turn into a muscle buidling powerhourse! However, we need both to work well, so...Only consume a food if its sugar content is 30-50% fiber ( 10 grams of sugar should have 3 to 5 grams of fiber) *foods that are 0 grams in sugar and 0 in fiber are fine. Also, 1-3 grams of sugar is fine in a food with no fiber*
  • Fat: .25 grams to .75 grams per pound * Try to avoid consuming fat directly after your workout, instead use it throughout the day and as a preworkout. 
  • Alcohol: I am not sure of a formula nor do I think one is needed, but I think it would be wise to limit yourself to six drinks a week. Tequilla shots anyone?

Here is an example macro nutrient profile for a 170 pound male who is trying to gain muscle and burn fat aka me .

  • Protein: 18.5 to 39 grams of protein per meal. Consume 4 to 6 meals a day that contain between 18 and 39 grams
  • Carbohydrates: On higher intensity days I will consume 255 grams of carbs per day (1.5 grams per pound) and a lower intensity days I will consume between 85 grams to 170 grams per day  (.5-1 grams per pound)
  • Fat: On most days I will consume between 85 grams and 128 grams of fat per day  (.5 - .75 grams per pound)
  • Overall, I will be consuming between 2500 and 3000 calories per day 

3 Rules For Weight Loss

 Rule #1: We Can Only Fix A Problem If We Can Understand It

  • Every time you eat a food ask yourself, "why am I eating this?" 

  • If you are not hungry enough to eat vegetables then you probably aren’t that hungry. You are either bored or thirsty, therefore, grab some water, tea, or coffee instead.

  • "Give me six hours to chop down a tree and I will spend the first four sharpening the axe." - Abraham Lincoln

Rule #2 You Will Mimic Your Environment

  • If you set yourself up for failure you will certainly fail.

  • Our willpower is a limited resource, thus, you will have less at night

  • “You are the average of the five people you spend the most time with.”― Jim Rohn

Rule #3 Self Reflection Is Key

  • Understanding the mind is essential, seek to understand the ego; do not destroy it

  • We must practice gratitude, be thankful for the little things in life

  • "Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend."- Melody Beattie


Morning Routine

  • Get sunlight or blue light as soon you wake up
  • Guided Meditation
  • Cold Shower (Increase 10 seconds per week) 

BONUS: Dynamic Warm Up To Improve Posture

Perform the following for 90 Days

  • 1-3 Exercises Per Day= Movement Apprentice 

  • 3-6 Exercises Per Day= Movement Ninja

  • 7-10 Exercises Per Day= Movement Jedi

  1. 5 Half Kneeling Hip Flexor Mobilization Per Side
  2. 5 Overhead Shoulder To Wall Flexion
  3. 5 Bulgarian Split Squats Per Side
  4. 5 Quadruped Extension Rotation Per Side
  5. 5 Side Lying Clam Per Side
  6. 5 Side Lying Windmill Per Side
  7. 5 Rocking Ankle Mobilization Per Side
  8. 5 Groiners with Overhead Reach Plus Hip Lift
  9. 5 Yoga Pushups
  10. 3 Inch Worms

How to Meditate: Wim Hof Method or Headspace.com

  1.  30 times balloon blowing
  2.  Breathe in fully
  3.  Breath out fully and hold until gasp reflex
  4.  Inhale fully and hold for 10-15 seconds.
  5.  Repeat until finished (6 rounds)
  6.  Take 5 minutes to relax and scan your body

Mastering a Good Night’s Sleep

Be in bed before 11pm

 7.5 to 9 hours of sleep is optimal for burning fat, building lean muscle, and mental performance

 Napping between 12-4 is the best time

 Get a pair of orange sunglasses that block blue light or no electronics before bed. *Blue light from TV, laptops and phones decreases melatonin production messing with your circadian rhythm. This makes it harder for you to fall asleep at night not allowing maximum recovery for your body.

5 Rules for Sleeping Better

1. Sleep naked in a cold (60-64 degrees) pitch black room. Your room should be for sleeping and sex; not television.          

2.Take a hot/ cold shower 30 minutes before bed. Perform 10 seconds hot then 10 seconds cold. Repeat this for 2-5 minutes

3. Lie on the floor with your feet elevated, take 20 deep breaths into your stomach. Place one hand on your belly button and one on your chest, your stomach should rise first

4. Avoid electronics 30 minutes before bed or wear blue blocking sunglasses

5. Avoid eating two hours before bed

Supplements for Sleep (Take 30-60 minutes before bed)

1. L-tryptophan 1-3 grams

2. 5 HTP 1-2 servings

3. Vitamin D3 1000-5000 IUs (Take with a fat)

4. Magnesium Spray 5-10 sprays

5. Melatonin 3mg (take around 9pm and limit electronics)


How to Eat Healthy

Guidelines Part 1

 Check out 23andme.com to get your dna tested then email me and I’ll tell you what to do next (optional, but recommended) 

 Coconut oil plus coffee is an awesome way to start your day due to the lauric acid content in coconut oil. Lauric acid is an appetite suppressant due to is leptin increasing effects. Also, so is coffee,  that is, if you drink it black.  But, if you hate the taste of black coffee then try adding 100 % cacao powder or cinnamon. 

 Try fasting once per week from 4pm to 4pm (24 hrs). Fasting has been shown to increase fat burning and improve your immune system. However, fasting is a stressor, make sure your sleep is on point before attempting fasting.

 Foam roll at least 5 times a week to relax the body; keeping stress low is key. Aim for 5-10 minutes per day

 Limit sitting as much as possible, aim for 10, 000 steps per day (you can download a pedometer on your phone). Basically, MOVE as much as possible

 Realize that exercise affects the mind and body. Exercise enhances learning and memory and it should be seen as a weight loss tool. It should not be seen as the best weight loss method. A bad diet and poor sleep patterns will always ruin your goals.  

 Stick to your goals and hold yourself accountable, if you can do it in under 60 secs then do it, don’t put too many things off.

 I believe meditation is the key to understanding ourselves. Check out Headspace.com for a guided meditation app.

 Above all ,aim for a 1% change each day, start slow and aim for progress. Remember, our bodies are constantly creating good or bad habits; your body will mimic whatever you do most.

 Aristotle — 'Through discipline comes freedom.'

My 50 Favorite Foods

Guidelines Part 2

1)      Your main focus should be eating good quality earth grown nutrients, i.e. make sure you are getting your micronutrients! (Use my 50 favorite foods)

2)      Eat lean protein with each meal 

3)      Increasing Fiber and limiting sugar should be your #1 goal. Aim for 40 to 60 grams per day consuming fiber from all different food types.

4)      Only consume a food if its sugar content is 30-50% fiber ( 10 grams of sugar should have 3 to 5 grams of fiber) *foods that are 0 grams in sugar and 0 in fiber are fine. Also, 1-3 grams of sugar is fine in a food with no fiber*

5)      Vegetables are your new best friend

6)      Eat more carbs on the days you do high intensity interval training , especially before and after the workout

7)   Limit carbs on the days you don’t move that much ( less then 10,000 steps) 

8)   Follow these guidelines and you will get the results you want. In the begining counting macro nutrients ( carbs, prtoein, fat) will be annoying but eventually it will become second nature and you will be able to do it subconsciously. Like anything in life, a new skill feels like a nuisance, but eventually it becomes effortless.

Supplements

1.       Fish oil 2 grams EPA/ 1 gram DHA every day

2.       Turmeric/ Curcumin 1-3 grams every other day

4.       Creatine 5 grams post workout

5.       Cordyceps Mushrooms 1500 mg per day before workout or in the morning

6.       Taurine 3 grams per day: 3 grams post workout

7.       Whey Protein 15-30 grams per serving 

8.       Meal Replacement 1-2 servings per day


High Intensity Workout Routines

-3 Simple Fat Burning Workouts-

Monthly Programs

·         Use the warm up from the monthly programs

*Remember, a workout doesn’t have to be 30 minutes long. It can be as short as 5 minutes. I want you to build a habit and move every single day. Exercise is medicine. Human beings are meant to move every day. We are meant to move every single day, if you put the work in, you will get the results you want. Nevertheless, sleep, diet and stress levels severely outweigh exercise in importance.  Use the following workout routines if you need a quick workout, otherwise, go to the workout plan section and find one that fits your goals.

1)      Spin Bike, Elliptical, or Rowing Machine Intervals

15 seconds as fast as possible 45 seconds slow recovery

Repeat 15 minutes

Post Workout: 5-10 mins walking

 

2)      1. Speed Skaters 2. Burpees 3. Bear Squats

30 seconds on 30 second rest after each exercise 

Repeat 12 minutes

Post Workout: 5-10 mins walking

 

3)      Bear Crawls and Walking Lunges With Hands Overhead

Perform 20 seconds of each exercise

Take a 20 second break (this will total 1 min. 20s+20s+20s=1 min)

Repeat 12 minutes

 

FOAM ROLLING

Target Areas 30 to 60 per area 5-10 mins per day

5.       Glutes

6.       Tensor Fascia Latae (TFL)

7.      Upper Back

8.       Pectorals (Chest) 

1.       Calves

2.       Adductors

3.       Quadriceps

4.       Hamstring


7 DAY MEAL PLAN

*Use this for ideas, make it specific to you* 

 

 

Day 1

 Breakfast

  • Bacon and eggs with fatty coffee ( coconut oil or grass fed butter)

 Lunch

  • Salad (some type of greens : lettuce, spinach, kale) with a lean protein ( chicken, fish , beef)

 Dinner

  • Pork Chop with a sweet potato and California blend ( broccoli , cauliflower)

 Dessert

  • Fruit with whipping cream and nuts ( almonds, cashews , peanuts, etc)

Day 2

 Breakfast

  • Bacon, spinach, tomato and eggs with fatty coffee

 Lunch

  • Giant salad with avocado, cucumber and feta over mixed greens drizzled in balsamic and olive oil

 SNACK

  • Plain yogurt (fat based) with cinnamon and berries

 Dinner

  • Stuffed grass fed burgers with onions, spinach and garlic with mashed sweet potatoes.Use the sweet potato skin as a bun or use sprouted grains as your bread

 Dessert

  • 1 large dark chocolate bar 70-90% Cocoa

Day 3

 Breakfast

  • Green smoothie ( kale, granny smith apple ,blueberries , almond milk , and a protein powder)

 Lunch

  • Salmon and kale salad with bacon* optional, I just think bacon makes everything better

 Snack

  • Protein shake or meal replacement shake

 Dinner

  • T bone steak with a sweet potato and bacon wrapped asparagus

 Dessert

  • Cheat meal, you choose! Donuts anyone?

Day 4

 Breakfast

  • Loaded omelet with sautéed onions, bacon, garlic, spinach, and tomatoes topped with avocado

 Lunch

  • Arugula salad with apple, walnuts and feta drizzled with balsamic and olive oil

 Dinner

  • Bacon pineapple burger wrapped in romaine lettuce with homemade French fries ( fry sliced potatoes in coconut oil )

 Dessert

  • Berries and whip cream ( feel free to add some dark chocolate)

Day 5

 Breakfast

  • Fatty coffee

 Lunch

  • Stuffed turkey meatballs with garlic, spinach and onions and veggies ( can be used for dinner also)

 Snack

  • Tortilla chips and guacamole

 Dinner

  • Chicken parm and mixed greens topped with olive oil

 Dessert

  • Plain yogurt with cinnamon and dark chocolate ( feel free to add some berries )

Day 6

 Breakfast

Green smoothie (kale, granny smith apple ,blueberries, almond milk, and a protein powder)

 Lunch

  • Salad ( some type of greens : lettuce, spinach, kale) with a lean protein ( chicken, fish , beef)

 Snack

  • Plain yogurt ( fat based) with cinnamon and berries

 Dinner

  • Pork Chop with a sweet potato and California blend ( broccoli , cauliflower)

 Dessert

  • Fruit with whipping cream and nuts ( almonds, cashews , peanuts, etc)

Day 7 (24 Hour Fast: optional, but highly recommended)

 Breakfast

  • Loaded omelet with sautéed onions, bacon, garlic, spinach, and tomatoes topped with avocado

 Lunch

  • Arugula salad with apple, walnuts and feta drizzled with balsamic and olive oil

 Dinner

  • Pork tacos with a mixed pineapple salad

 Dessert

  • Cheat meal your choice! Five Guys? Chipotle? Moes?

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