Build The Track Before You Try To Stay On It...

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Establishing a plan is the fundamental key to success with anything; and that doesn’t exclude reaching optimal health & Fitness Goals. Success doesn’t just happen by chance. It’s built one bolt at a time.

First, establish what success is, and what it looks like. It may be trying to fit into your high school letterman’s jacket again for your 10 year reunion; or wanting to be confident in a bathing suit for your honeymoon or family vacation.


Once you’re able to look up and clarify the image of success that seems to be sitting high up on a pedestal, we can start building that track to get you up the mountain to that “pedestal”.


Step two is laying a solid foundation so your track doesn’t crumble under pressure when temptations and self-doubt make an appearance—because they will. However, as long as you’re prepared and have built your foundation on solid truth, you’ll be able to withstand the storm and keep pushing.


Mathew 7:24-27

24 “Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock. 25 Though the rain comes in torrents and the floodwaters rise and the winds beat against that house, it won’t collapse because it is built on bedrock. 26 But anyone who hears my teaching and doesn’t obey it is foolish, like a person who builds a house on sand. 27 When the rains and floods come and the winds beat against that house, it will collapse with a mighty crash.”


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When I say build on a solid foundation, what I mean is to educate yourself in tried & true principles of health & fitness instead of falling into one of the many “money-scheme” traps set by greedy con-artist that only care about feeding their wallets instead of your health & your future.


A good rule of thumb to use for avoiding these scams is to involve your primary care doctor in your journey toward better health. They have the knowledge to make accurate decisions, with no bias based on financial benefits. Your doctor has no reason to reject one “diet” over another because he/she gets no financial gain whatsoever from your choice in fitness “coaching”. 

 

Nothing we teach or coach is “magical”, or “instant”. It’s simply just the facts and principles of healthy eating balanced with appropriate physical activity. But you know what? It works... it’s worked for me, and it’s working for our clients. When you slowly make gradual changes to your habits, permanent results follow. It’s not what we teach, but how we teach it that makes our programs a success.  


One last thing before you go...

Heres a short video that shows just one example of our coaching methods... 

 

P.S.

If you would like some awesome recipes, and quick start workout guides to get you started, shoot us an email! They’re free. We just need to know where to send them...

email: info@bodyarmouronline.com

About The Author. 

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Brandon Roberson

Owner / Chief Fitness Officer

Body Armour Solutions LLC. 

My greatest blessing is being called Dad. My motivation for providing solid information and maintaining my integrity through every task, is the example I want to set for our children to follow, and for my wife to be proud of. 

Save Time, Money, & Calories with This One Fitness Pro-Tip

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This weeks’s Fitness Friday Pro-Tip is online grocery shopping. Whether it’s delivery or pickup, ordering ahead, online, can drastically help your health & your wallet!

It’s been proven that when you make a weekly menu & a specific grocery list, random items are typically added your shopping cart as you walk through the store.

The opposite has been shown for ordering online. You are able to order specifically what is on your list without the temptations of an evil little girl named Debbie, or two fitness terrorist that go by Ben & Jerry...

In the end, you’ll see that you have saved yourself money, calories, and even time (especially if you typically shop with the kiddos). 

Have an awesome weekend, and try out this Pro-Tip.. email us and let us know how it works out.. 

Do Juice Cleanses Cause More Harm Than Good?

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DANGERS OF JUICE CLEANSES

Have you ever heard that you don’t have to do a detox because your body detoxes itself? Well, it’s true; allow me to explain & discuss the dangers that follow a juice cleanse.

CAN CAUSE LIVER & KIDNEY DAMAGE!

The function of the liver and kidneys is to detoxify the body. The liver regulates the blood’s chemical levels while the kidneys help remove waste from the body to be excreted in the urine. These processes occur in the body naturally. A juice cleanse can overwork your kidneys and liver leading to medical issues in the future!


CAN ACTUALLY CAUSE VITAMIN DEFICIENCIES!

Your body can't use essential vitamins such as A, & K because they are fat-soluble vitamins. We require some type of fat in the diet, or else the absorption rate of these vitamins drops dramatically.


MUSCLE LOSS!

Juicing removes other essential vitamins and minerals that your muscles need to grow and function. Vitamins D, E, & B, essential fatty acids, and fiber are all filtered out of the fruits and vegetables when juicing; especially if you remove the pulp. If we don’t have these vitamins and minerals, we actually begin to lose muscle mass. When the body doesn't have sufficient carbs and fat in the diet, it will use (burn) muscle tissue for energy.


COULD CAUSE WEIGHT GAIN IN THE END!

You will lose weight while on the cleanse, but it will be from your muscles and from water weight. Losing weight like that can cause dizziness, nausea, constipation, and fatigue. It’s very likely that you will gain all the weight back once you’re off the cleanse because you have less muscle mass to burn the calories, and your metabolism is also functioning at a much lower intensity.


CAUSES DROP IN BRAIN FUNCTION!

juice cleansers may experience confusion because limiting important nutrients like protein can lead to decreased brain function and disruptions in neurotransmitters, which rely on protein to do their job.


Your health is not equivalent to hair that grows back after a bad decision to follow a new “trend” haircut. The damage left could take years to repair, or quite possibly a permanent reminder that decisions have consequences—some good, and some horrible.


My hope is that everyone makes sound decisions based on reason, and proven evidence. A good rule of thumb to go by: if you’re primary care doctor rejects the idea, you probably should too!


As always, feel free to email any questions to info@bodyarmouronline.com

Avoid these 5 Muscle Building Killers

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Bigger... Faster... Stronger... three goals that are some of the top aspirations among athletes all over the world. You would think the guidelines for achieving them would be pretty cut and dry. 

In all actuality, it couldn’t be more confusing... every corner of the internet offers a different “quick results trick” that, more than likely, completely contradicts the last approach you read about.  

Greed is to blame. It would be extremely easy for me to sell you a plan ticket that promised you to arrive at your dream vacation in half the time, for only a slightly more expensive price; as opposed to selling you a ticket for the same vacation destination with the only difference being that the travel time was doubled. 

The next time you’re debating between fitness program and nutrition plans, try to keep these five common mistakes in mind...

 

1.) Trying to replace meals with supplements!

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They are called supplements for a reason. They are meant to assist the vitamins & nutrients that you receive in a balanced diet. You can not cut corners and take easy routes when trying to accomplish goals in the gym.

Supplements do serve a purpose, but to gain and maintain muscle mass, you must EAT a sufficient amount of proteins, carbs, and fats (that's right, even carbs & fats serve a purpose in the gym). You have to properly fuel your body for the task you are asking it to complete!


2.) It's not always a numbers game!

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It may be cool to say you just put up 400 lbs on the leg press, but when we're discussing adding muscle bulk, it isn't near as beneficial as putting up 350 lbs for 8 nice, smooth reps. The same applies on the other side of the numbers game as well. While 8 reps were better than 1 in the above example, less may be more in other exercises such as pull-ups & push-ups.

It is much safer and beneficial to do 5 pull-ups or 5 push-ups than it is to break every form rule known to man for the sake of saying you accomplished "repping out 20-30" pull-ups or push-ups! You will actually begin to see a decrease in your performance regarding how many "reps" you are able to accomplish! Be safe and be smart about it!


3.) Training too often!

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You have to give your muscles sufficient time to rebuild after being broken down. It is just as important to allow your muscles to build back up through rest and proper fuel (EATING properly), as it is to break them down during the training session. When trying to "bulk" or get "gains", focus on exercising 3 days a week and resting for 4 days. A proper schedule would look something like this:


Monday: Abs, thighs, & calves.

Tuesday: Rest

Wednesday: Back, biceps, and neck.

Thursday: Rest

Friday: Chest, Delts, & Triceps.

Saturday: Rest

Sunday: Rest


4.) Performing too many SETS!

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If you are performing more than 3 sets of each exercise, then you aren't training hard enough. You should have a schedule for each exercise, based on a percentage of your 1 rep max, that allows you to complete 3 sets of 8 repetitions.

If you are training correctly, then you will not want to perform a 4th or 5th set. Another key note is to make sure you are performing the reps properly. Tip- try to perform them a little more slowly (even if you have to reduce the weight to perform them correctly), making sure to focus on proper form and technique.


5.) Overdoing cardiovascular training!

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Overdoing your cardio training can have negative effects on your "muscle gains". Performing too much cardio will put your body into a catabolic state and burn hard-earned muscle tissue.

The loss of muscle will not only reduce strength, but it will also slow down your metabolism. If your metabolism slows down too much, you'll have a tough time burning fat. If you are trying to add muscle mass, keep your cardio training to a minimum of 2-3 times a week and use intervals of high intensity, explosive training (sprinting) for 30-45 seconds, and then jogging for 30-45 seconds, followed by walking for 30-45 seconds.

Repeat this interval for approximately 5 rounds, making sure to warm up properly beforehand, and cool down completely afterwards.

Hopefully I have shed some light into the dark tunnel of fitness truths, & half-truths. If you have questions about any of the above key points or any other training aspects, feel free to email us at: info@bodyarmouronline.com


I don't always have all of the answers, but I will do my best to find them for you if needed.


God Bless,

Brandon Roberson,

President & Chief Fitness Officer

Body Armour Solutions LLC.