On the Move!

Wow! Am I beat!

I’ve really been on the move lately….and I mean Literally!

We just moved into a beautiful home….not too far from where we were living actually…but what a job that is!

Having your life packed up into boxes and carted across town is a traumatic experience. Each time I do it I swear I will never, ever, ever do it again….but I do…eventually.

This time around I pitched a ton of trivial little things…little knick-knacks, worn out clothes, clothes that don’t fit -or were just plain awful looking to begin with (what was I thinking?)

It made the move a little easier. Less Stuff!

But the one thing that really got me was how tough it is to eat healthy when you’re on the move.

That was tough….I think I’m still recovering….

I mean…what CAN you eat when your kitchen is all packed up into boxes?

Is pizza the “international food of moving” or what?  I don’t care if I EVER see a pizza box again!

After eating all that junk I was NOT feeling very healthy…..I was feeling pretty run-down actually….but I’m on the mend now …on the come-back trail!

Plenty of fresh fruits and vegetables in the fridge and a freezer full of fresh, lean meat.

I’ve got the home-gym all set up and even managed to get in some training last night.

Boy that felt good!

I feel so much better when I’m eating healthy and making progress in the gym –don’t you?

It feels good to be healthy

And it feels good to be home…..again

But hey, what about you?

Are you feeling as good as you can feel?

Don’t wait around for the perfect time…for when ‘things settle down’ or when you ‘have more time’  It’ll never happen….

There’s no time like the present to do something good for yourself.

Just keep it simple…

Do a little something …a little better …each and every day

…Let me know if I can help…that’s what I do you know –help folks get healthy

Just respond by sending me an email (paul@SportFitNow.com) or visit the website and we’ll get you all set up….it doesn’t have to be a major deal…and it doesn’t have to ‘break the bank’ either

You don’t need fancy equipment, special food, expensive supplements, pills or potions….

All you need is a good solid plan and some smart, consistent support.

Let me do what I do best –to help you look and feel your best

You’ll be glad you did

To your good health!

~Paul

Paul D’Arcy

(517) 673-5286
www.SportFitNow.com

“Committed to your Success!”
Pick up your FREE Quick Start Guide

Don’t have a home gym? -No equipment and limited space?
Here’s a product that’s WELL worth the money!

GET RESULTS FAST!! with the #1 Compact Gym System

Check it out!

Got Fiber?

I saw a quote the other day that really got my attention:

“When fiber is ingested, it is fermented in the gut and converted into short-chain fatty acids, which can be burned for fuel. The burning of fatty acids from fiber sends a signal to your fat cells telling them to release fat, which your body uses for fuel. The fiber in food also creates a sensation of feeling full, so you feel more satisfied after eating it.”

-Dr. Scott Connelly, BodyRX

I have to give credit to Shelby Starnes for posting this quote from Dr. Connelly in his log over at the EliteFTS site.

Shelby specializes in bodybuilding prep and he is an expert at getting those athletes seriously ‘shredded’ for their bodybuilding shows.

The statement fascinated me because I was really unaware of this neat little fact.

I knew that adequate fiber intake was critical for:

• cholesterol control
• insulin sensitivity
• proper digestive health
• balanced blood ph
• balanced body chemistry
• and maintaining steady elevated energy levels.

But I was unaware of the fact that adequate fiber intake actually created a better “fat burning environment” through simple chemistry.

How cool is that?!?!

So how much fiber should you be getting anyway?

Well from the studies I’ve seen, the national average is WAY below adequate –so you can probably bet you need more –WAY more!

In order to get the best of what fiber has to offer, adults should get a minimum of 30 grams of soluble and insoluble fiber daily –shoot for more to receive more benefits!

Where do you get that kind of fiber?

Fresh fruits and vegetables, silly!

Most berries (strawberries, raspberries, blackberries, blueberries etc…) have around 4 grams of fiber per half-cup serving.

Apples, pears and even banana’s have the same at about 4 grams per serving (med sized fruit)

Smaller fruits like peaches and plums have less at 2 grams per serving –but those are a delicious 2 grams –let me tell you!!

Fresh vegetables are an even better source of fiber!

Broccoli and spinach really rock the fiber at 4 grams per half-cup!

Oddly, when these veggies are gently steamed –even MORE fiber becomes available and the count shoots to 7 grams per half-cup!!

(I am such a fiber nerd)

But let’s not stop there!

Carrots, cauliflower, Brussels sprouts and eggplant are all respectable fiber sources yielding 2.5 – 5 grams per simple serving.

In fact, ALL fresh, leafy, crunchy, colorful vegetables yield impressive fiber content –and the fiber is a wonderful blend of soluble and insoluble –just what we need to be healthy…..

….. and as we now know –BURN FAT!!

So there you go…. –some interesting information and a new goal = Increase your daily fiber intake.

At an average of 4 grams per serving….there’s really no reason why you can’t get 30 – 40 grams of fiber in daily.  4 grams x 8-10 servings of fresh fruits and vegetables = 30-40 grams, right?

You can do that, can’t you?

Try it –then let me know.

Try your best to get 8-10 servings of fresh fruits and vegetables each day and let me know how you look and feel.

Send me an email @ paul@sportfitnow.com and share your success.

I just love your success stories!

To your good health!

~Paul

Paul D’Arcy
(517) 673-5286
www.SportFitNow.com

“Committed to your Success!”
Pick up your FREE Quick Start Guide

Great Results with Limited Space and Equipment!

Keylea and I are moving….

ugh! –Moving! Can you believe it?  ~again?

I was doing some rough figuring the other day….and I think this is the tenth time I’ve moved since “moving out of the house” at age 17!

10 times?

What, am I a gypsy!?? Yeesh!

Anyway…with our home gym in pieces and everything in flux….

We’ve still been doing our best to keep up with a regular training schedule.

What we’ve come up with is working so well –I just had to share!

We train three days a week –out in our garage with very limited equipment.

It only takes Keylea about 45 minutes each day (it takes me a little longer because my goals are different)

We train together –doing the same movements at the same time and this is what we do.

Split Squat:

http://tinyurl.com/mtt548

The video link explains this very well.

But essentially it’s like taking a giant step forward, almost touching your rear knee to the ground, standing back up again and repeating for 15-20 repetitions (each leg).

This is a butt, thigh and core KILLER!!!

The split squat is a balance challenge and a total lower body developer.

Deadlift:

http://tinyurl.com/nv7pgr

Again, the video link explains this exercise very, very well. Thanks to www.befitandstrong.com for these great resources!

Essentially, we grasp a load –either a barbell or dumbbells –push our hips back until the load is about mid shin –and then lift the load using our hips, hamstrings and buttocks.

Keylea uses a lighter load and goes for 3 sets of 12-15 repetitions.    ~Keylea wants strong, tight, toned hips and thighs –and a J-Lo/Beyonce bootie (whatever that means)

I use a much heavier load and do 10 sets of 3 repetitions.   ~ I just want to be strong and powerful.

Pull-up:

Pull-up Demo

I know, I know….these are tough!

Many people can’t do even ONE bodyweight pull-up!

Yeesh!  …Now don’t get me started here!

This is what you have to do.

Grasp a pull-up bar (buy one if you have to!) and jus’ start tugg’n!

Keylea and I use a 2×4 suspended in the garage! It’s part of the roof-joist structure –but it can hold my weight and that’s all I care about.

Keylea does 3 sets of 10.

I do more…and I do them differently, but like I said ~ I have different goals.

If you need help here or need a few alternatives….just send me an email. Let me help you out…Please!

You need to do these!

And here’s the last exercise….

I think Keylea likes this the best….she won’t say so….but that’s what I think

Dumbbell –Squat Clean and Press:

http://tinyurl.com/kuu9ua

This is another total body exercise, but it really hits your upper body hard.

I like it because I can use heavy weights that really build up my arms and shoulder muscles.

I usually do “ladder sets.” A ladder set is one clean-one press, one clean-two presses, one clean-three presses …all the way up to one clean-eight presses.

Then I repeat that cycle three times for a total of three ladder sets.

Keylea does three straight sets of eight clean/press, clean/press/ clean/press…..etc…up to a total of three sets of eight cleans and eight presses for each set.

I think Keylea likes it because it’s an Explosive movement that really tests her physically.

She pushes hard and pushes to work at her maximum heart rate. This is the “cardio” portion of her workout….not that the lower body movements don’t leave her gasping for air.

We sometimes finish our training session with a brisk two mile walk around the neighborhood.

But of course the walk all depends on how spent we are after training…..this program kicks bootie! ….and will get your bootie into Super Great Shape as well!

So there you go!

That’s what we’re doing…and we’re burning fat, building muscle and having fun together in the process!

4 exercises….3 sets of each and 3 times a week.

Our training takes about 45 minutes out of our day and we are having fun doing it together.

We’re exercising our hearts, lungs and all our major muscle groups and we feel better for it!

I feel great!

Keylea does too!

Wouldn’t you like to feel this good?

I know that you would….

Send me an email and tell me your struggles…..What’s keeping you from liking yourself –loving your body –and living a healthy life?

What can I help you with?

I am here to serve you……

~To your good health and fitness!

~Paul

Paul D’Arcy

(517) 673-5286

www.SportFitNow.com

“Committed to your Success!”

Pick up your FREE Quick Start Guide