As a Rokisky fitness reader you know that sleep is one of the most important factors when it comes to being healthy. And if you are a friend or client of mine, you also know that I wear orange glasses two to three hours before bed. Yes, it is weird and yes I am single. But trust me, by the end of this blog post you will be convinced that blue blocking sunglasses are beneficial and you might just buy a second pair for that special someone in your life. The reason blue blockers work so well is because they do exactly what the name implies, they block blue light. This blocking of blue light in the evening allows the body to go through it's natural sleep process (circadian rhythm). When you don't block this blue light and take in too much light during the evening it can disrupt your circadian rhythm and can lead to weight gain, lack of energy and weakened immune system. This disruption in the circadian rhythm is mostly due to a deficiency in melatonin production due to chronic evening light exposure and lack of sleep. Are you buying the glasses yet? If you aren't sold on the importance of reducing your evening light exposure then read on to learn more about the powerful anti aging effects of melatonin.
As a Rokiskyfitness reader you know that our diet and environment has changed more in the last 100 years then it has over the last 200,000 years. We must realize that there are physiological adaptations that took place thousands of years ago that still pertain to us today and the adaptation I am referring to is fasting.
Whenever the topic of fasting comes up with my clients, they usually ask one of three questions:
"Is that healthy?" - Yes
"Doesn't that slow down your metabolism?" - No
"Don't you get hungry?." - Yes
So I decided to do some research and put together a simple guide that will help clear things up. If you are interested in more information then the video below is a great resource to learn more.
In the last installment of Fitness Myths I went over how small frequent meals have no impact on your metabolism and that overall calorie consumption is the most important thing when it comes to metabolism. This week I will debunk the myth that fasting causes your metabolism to slow down, when in reality, fasting will actually speed up your metabolism.
I know we have all heard it before,
“If you stop eating, your body will go into starvation mode and slow down your metabolism to conserve energy.”
I am not sure when this myth started or how it gained its popularity. Maybe it is due to a multi billion dollar industry that relies on people consuming snacks throughout the day in order for it to make a profit. But I digress. The myth states that when you consume smaller meals throughout the day your metabolism will increase more versus larger less frequent meals. This is based off the concept of thermodynamics. Put simply, when you consume calories your body requires energy to digest that food. Therefore, if you eat more frequently then your body would have to use more energy to digest the food, and this is completely correct. Unfortunately, your metabolism doesn’t care about how many meals you consume, all it cares about is the total number of calories.
During my two day fast I was leaving work and walking to the metro station to head home for the day. I was hungry, but I wasn't starving and I was functioning perfectly fine. As I walked down the street of downtown los angeles, I came across a woman sitting on the street corner with a sign,
'Need money for food, haven't eaten in days, thank you"
At first glance, the sign did nothing for me and I walked passed her. I continued to walk, but something pulled me back. I can't explain it, I just knew I had to do something. I walked to the nearest restaurant and asked for a menu. I took the menu and brought it to the lady. In today's society she would not be considered beautiful, and her eyes were no different. They lacked life, they had no hope, and they were filled with pain. She was older, skin scarred, wrinkled and lacked muscle. It was obvious that she was malnourished and needed a meal.
So I handed her the menu, "Go ahead, pick whatever you want from the menu, it's on me."
2016 was a great year for me and Rokiskyfitness. I graduated from East Carolina University with a bachelor’s degree in exercise science as a health fitness specialist. I passed the CSCS test and became a certified strength and conditioning coach. From there, I moved across the country to start my internship at Equinox in Downtown Los Angeles. The internship consisted of 12 unpaid weeks totalling 480 hours. It was a humbling experience and made me realize that there's still plenty of work to do. Fortunately, they brought me on as a personal trainer. The job has been filled with long days and 60 hour + weeks, but it has been an amazing learning experience and the staff feels like family. So don’t feel sorry for me, I love my job and look forward to more 60 hour + weeks.
Before proceeding any further, make sure you click here and read over the blog post. That blog post covers my 60 favorite exercises. I will be referring back to that post throughout the this post.
Today's post will cover the topic on how to write a workout plan. Now, don't be intimidated. Writing a workout plan is much easier than you think! In fact, it will take you less than 15 minutes if you follow the steps below.
The other day, I came across a post from Eric Cressey talking about super sets. A super set is when you pair two exercises together and complete them in order with minimal rest. For example, performing five reps of bench press followed by five reps of a bent over row. This blog post is not dedicated to super-sets, rather, it is dedicated to figuring out which exercises are best for each body part. However, I do not train for bodybuilding, nor am I an expert at training for bodybuilding. Thus, I will break down the exercises into categories:
The following workout plan is three months long, and is based off a periodization program. What does this mean exactly? Well, let's just ask Dr. Google..."periodization is the idea systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. " In order to develop an amazing back side (shelf), it is imperative that your posture (foundation) is strong. Do you remember which house in the three little pigs lasted the longest?
Can we just be honest for a second? Looking good naked feels really good. I love looking in the mirror and liking what I see. Some may say that is egotistical, and I agree, it is egotistical of me. However, I don't see anything wrong with this. You do not want to destroy the ego, you want to understand it. My ego is the reason why my career started. My ego is why I am motivated and driven to succeed. Its the reason why I wake up early and meditate every morning. I can't stress this enough, you must understand the ego, you can't let it get too big or too small. You must be able to find that happy medium.