What Does "Being Fit" Mean?

We all question what this phrase means when we either look in the mirror; judge ourselves against someone else's other physical condition, or simply appreciate the aesthetic look that we see or recognize in another man or woman.

According to the The United States Department of Health and Human Services, physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity". Fitness is more than just asking simple questions about what activities you do and how long you do them. 

There are 5 Main Components of Fitness:

1. Cardiorespiratory Endurance - This refers to how our body is able to supply fuel during our physical activity. We can improve our C.E. through activities that aid in causing an elevated and safe heart rate for a sustainable period. 

2. Muscular Strength - The ability of the muscle to exert strength during the activity. You can strengthen your muscles by making them work against resistance, hence the term "resistance training". A muscle has to be overloaded to be strengthened. This can be achieved by lifting weights.

3. Muscular Endurance - The ability of a muscle to continue exerting force without tiring out. Endurance can be improved by cardio-respiratory activities such as jogging, dancing, and cycling. Nutritional supplementation can support the body's ability to last longer during the activity.  Each supplemental need varies per individual, but can be safely accomplished/added for all age groups.

4. Body Composition - The body's muscle-bone-fat ratio. Just because your weight is not changing does not mean your level of fat is the same. Very important for those who constantly look at the scale for the end-all be-all answer for their 'weight loss' result. Don't discount your efforts too quickly. 

5. Flexibility - The range of movement across the joint. This is important to link movements smoothly and prevent injury. To improve your flexibility, try stretching or engaging in activities that lengthen the muscles such as swimming or yoga.

Whatever your reason for fitness and exercise, stay focused on your goals and your plan to achieve them.  If you need support and accountability, come get it.  

Stay focused on you! 

You can do it!

Zeke Samples, IFA, CSN, CPR, IDEA

WBFF Muscle Model and Personal Trainer

Surreal Body Solutions, LLC
Surreal Body and Nutrition, LLC

803.322.7649

www.SurrealBodySolutions.com 

Contributing Health and Exercise Author

Personal Training | Nutrition | Supplements | Motivation

Core Muscle Training and Timing Your Nutrition

Importance of Core Muscle Training:

Two primary elements of most fitness programs: Aerobic exercise and muscular fitness (weight training).
To have a balanced fitness program, consider including core exercises into your fitness program. Weak or inflexible core muscles can impair the strength of how well your arms and legs function during the exercise, giving a significant blow to the power from many of the moves you perform. Properly building up your core cranks up the ability and power in your body. A strong core enhances balance and stability. A well-rounded fitness program is the best way to reach your fitness goals.


When Are the Best Times to Eat?

How, when and what you eat can impact your health and your weight. And that does not just mean portion control during breakfast, lunch and dinner. Most people eat three times per day plus a snack. Consistency by eating your meals at the same time of the day, every day is good, but it is better to aim to eat something every three to four hours. 

Timing your meals in such a way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol.

When it comes to timing your meals, consider the following:
- Eat a protein within one hour of rising. Take advantage of the stimulating benefits on your metabolic rate when you wake up.  Starting your day with a protein will produce better appetite control throughout the day.
- Don't eat within two hours of bedtime. Eating too close to bedtime can ruin the quality of your sleep beside mess with your fat-burning benefits of a good night's rest.
- Eat within 45 minutes of your workout. This "post-workout" meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates and moderate to low in protein; a good Carb/Protein/Fat ratio to follow is 60/30/10.
- Try to train with weights on an empty stomach to burn more fat. You will need energy from your foods to perform optimally, but if training in the morning, an empty stomach is best. But this does not apply if your doing a cardio session for less than 30 minutes. Remember to have the post workout 'fuel' ready to consume immediately after your training session.

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

The Healthy Benefits of Strawberries

Summertime farmer's market..

Fresh fruit and vegetables to go along side with your protein making cookouts and meals at home more exciting and full of flavor.  With a bountiful variety of choices to satisfy the pallet, now is a great time to appreciate the exceptional health benefits of the strawberry.  Although common in widespread availability, the strawberry is far from ordinary in its valuable properties.

Defending against cancer, diabetes, cardiovascular disease, and inflammation, strawberries have been noted to decrease both colon and breast cancer cells.  Research from a study in the Journal of Agricultural and Food Chemistry, found that the abundant photo-nutrients, ellagic acid, and ellagitannins in the fruit are responsible for the findings.

Cardiovascular disease is also kept in check by regular consumption of strawberries.  Due to potent antioxidants within the fruit, elevated blood pressure, hyperglycemia, circulating adhesion molecules and inflammation were lowered in test subjects when 50g of freeze-dried strawberries were ingested daily during an 8-week randomized controlled trial, according to documentation in Nutritional Research.  Additionally, scientists at the University of Warwick in the UK found that strawberries not only deterred heart disease but also the vascular complications of diabetes.  The beneficial outcome of such bodily functions were found to be possible by the increased antioxidant activity of a protein called Nrf2.  In one of my prior blogs, I elaborated on the importance of the antioxidant glutathione; on of the most powerful antioxidants for the body.  Nrf2 enhances the production of important molecules that support the body's functions in some of the strongest ways possible.

Finally, strawberry research has also led to the discovery of blood sugar benefits.  Several recent studies have found that regular intake of strawberries to be associated with decreased risk of type 2 diabetes.  In these studies, significant benefits do not emerge until frequency of intake reaches at least 2-3 strawberry servings per week.

Happy 4th of July Week !!
Grab some fresh fruit and stay healthy this holiday !!

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Flavorful Tomato and Onion Chutney

Happy Monday! It is hard to believe June is half over already! 
Here is a great Summertime chutney recipe to use with your favorite dish.  
Special occasions, parties, or just weekend cookouts, Enjoy! 

TOMATO AND ONION ­CHUTNEY RECIPE

Ingredients:

• 1 tbsp oil
• 1 whole dried red chili pepper
• ½ tsp black mustard seeds
• ½ cup chopped onion
• ½ cup chopped tomato
• ¼ tsp ground turmeric
• ¼ tsp ground cumin
• ¼ tsp cayenne pepper
• ¼ tsp salt
• ¼ cup plain low-fat yogurt
• 1 tbsp minced cilantro

Directions:

1. Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add chili pepper and mustard seeds and stir 1 to 2 minutes, until mustard seeds start to pop.
2. Add onion and tomato to skillet; cook and stir until onions are translucent.
3. Add turmeric, cumin, cayenne pepper, and salt. Stir for a few minutes until mixture is well blended. Remove from heat. Cool.
4. Stir in yogurt and cilantro. Serve immediately or chilled.

Variation:
Add ¼ cup shredded carrots along with the onion and tomato in
Step 2. Add additional yogurt to desired creaminess.

Makes: ½ cup chutney

Nutrition (per 2 tbsp serving): 60 calories, 4g fat (0g sat fat), 0mg cholesterol, 160mg sodium, 5g carbs, 1g fiber, 2g protein

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

CalorieKing.com - Mega Database of Foods with Caloric Information

Calorie tracking systems..  A lot of exercise enthusiasts find that using a program that allows them to reference the calories in their foods, helps them to be accountable to the calorie goals that I place them on within their nutritional program, helps educate them on what a food product contains calorically, and supports accountability when we are pairing exercise and nutrition at Surreal Body Solutions.

MyFitnessPal is one calorie tracking system that I have used for years.  Not only can you find a broad range of foods that are in your diet, but I like the fact that you can create a recipe and then share it with the world by adding it to the database.  I have created over 100 recipes that I share with clients in their nutritional programs and being able to supply the right data of protein, carbohydrates, fats, and vitamins, pairing it with the portion size is very useful obviously when it come to them reaching goals.

Another calorie tracking system that I have been using recently, called CalorieKing, allows me to research and find nutritional information for over 50,000 brand name and generic foods is easy; C.K. contains a vast database of information that will educate you on the added ingredients in of your consumable food items.  Just today I was speaking with a client who was eating out a lot, chose the chicken and fresh veggies when they did go out to eat, but was struggling to understand why they were not losing weight.  Such a hard worker in the gym can't afford to hit a wall of frustration when eating 'clean'.  I went on to explain that restaurants and especially fast food chains can have a chicken breast on the menu or fresh veggies, but even though these items sound harmless and healthy, the possibility that the kitchen added oils in the cooking process is very great.

Think about it..kitchens don't want food sent back to them, so cooking the foods in oils, adding MSG, and so many other ways they can camouflage the tastes of food to appeal to the customer can be not only frustrating, but alarming.  

CalorieKing has an up-to-date database including 260 fast food chains and restaurants.  This is a great system for people with diabetes who need to track carbohydrate intake. 

Here are two beverage items from Starbucks that I have attached found on CalorieKing.com under Starbucks: Beverages.  It's amazing the calories that soy milk can add to a simple serving of tea. 

The most important point to take away is that calorie tracking systems and databases such as this one can help us to reach our goals and educate us along the way with useful caloric information pertinent to our everyday individual and family lifestyle. 

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

High-Carb Diet May Increase Risk of Dementia

If you're interested in protecting your brain health and preventing dementia, including Alzheimer's disease, the research is pouring in support of a key strategy...namely, avoiding sugar and carbohydrates together, including gluten.

By Dr. Mercola
Last year, I interviewed Dr. David Perlmutter-probably the leading natural medicine neurologist in the US, from my perspective-whose NY Timesbest-selling book, Grain Brain, has brought this issue to the forefront of medicine.  He recently expanded on this topic in an interview in Alternative and Complementary Therapies, where he cites even more research showing a high-carb diet may be detrimental to your brain.

Higher Blood Sugar Levels Are Bad for Your Brain

According to recent research published in Neurology, chronically higher blood sugar levels have a profoundly negative influence on cognition, which the researchers believe is "possibly mediated by structural changes in learning-relevant brain areas."  One of the most important aspects of the study, however, was that these negative effects occurred even in people without type-2 diabetes, which suggests even if you're "healthy", keeping your blood sugar levels lower than what is typically considered "normal" is probably still best for your brain health. 

It's becoming increasingly clear that the same pathological process that leads to insulin resistance and type-2 diabetes may also hold true for your brain. As you over-indulge on sugar and grains, your brain becomes overwhelmed by the consistently high levels of insulin and eventually shuts down its insulin signaling, leading to impairments in your thinking and memory abilities and eventually causing permanent brain damage. 

Personally, I have always been a pusher/influencer of higher fats over higher carbohydrates for both my male and female clients wanting to control weight/weight-loss, and I also found that studies show higher carbohydrate diets increase dementia risk by 89 percent; diets higher in fat, the risk decreased by 44 percent. Dr. Perlmutter says: "Carbohydrate calories, which elevate blood glucose, are dramatically more detrimental to human physiology, and specifically to human health, than are the calories derived from healthful sources of fat.  The diet I recommend-high in fat and low in carbohydrates-has simply been what we have eaten for a million years, so it has a bit of a track record.  The diet people are now consuming, diets dreadfully high in carbohydrates and low in fat, as our governmental institutions are recommending, is the biggest challenge to human physiology that we have ever experienced, and this is very, very worrisome."

For the individual interested in increasing energy, weight-loss, weight maintenance, and more, a proper nutritional plan is vital for success and balance within the body.  This balance is what gives the body what it needs to be successful. 

I wanted to share this study on carbohydrates and how it relates to dementia to show how unbalanced nutritional plans can be linked to health risks.  Be safe in your diet and in your exercise; every decision counts.

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Clubbell Kettle Mace: Improve your sports game!

Are you thinking of trying a new sport this year? Here's a great way to improve your game in the following sports: golf, tennis, and baseball. This CLUB BELL is a rare and often misunderstood tool for exercise. It is much heavier than it looks, comes in various sizes (weight resistance levels), and when you swing it, you will add torso and core strength to improve control and balance for sports. Functional fitness enthusiasts and those engaging in natural movements have also found a love for mace training because it provides a fantastic overall full-body workout.

The Proper Grip (Two Varieties):

A Few Example Exercises:

The Barbarian Squat:

A great full-body exercise! You’re working your upper as well as your lower body in a single movement. Begin in a standing position with the mace behind your neck. Start lowering your body into a squatting position while simultaneously bringing the mace to the front. You’ve successfully completed the exercise if you’re in a full squat and the mace is in front of you. Return to your starting position by standing while simultaneously bringing the mace back to its original position. Repeat.

The 'Grave-Digger' :

If you just finished Spring weekend yard work, you may feel like you are doing it all over again when you try this movement.  Hold the mace like you would a shovel and pretend like you’re digging a hole in the ground with the heavy end (the mace ball end). Repeat for several repetitions; either 15-20 per side, or for a timed length such as 30 seconds before alternating sides. Remember to switch up your hands to work the other side of your body.

The Kettle Mace is a great addition to your next exercise program.  You could use it every workout in different varieties of movements to work everything from your Back, to your Shoulders and abs, or you could use it occasionally to break a possible boredom in your workout program.  I use it with clients on occasion, I have a 16lb, 12lb, and also a 10lb mace.  Females generally use the 10lb, while my guys use the 12lb and 16lb.  Again, it depends on the movement, but we use it in a cycle of a few machine exercises, or abs.  Nothing beats the traditional gym movements for safety, joint and ligament care, but it is fun to change it up at times.

Have fun and be safe!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Goodnight Wishes: 7 Healthy Sleep Habits

- Set a conducive sleep environment by making the bedroom cool, dark, comfortable and quiet. 
- No TV in the bedroom ! The "glow" from electronics passes to the part of the brain that controls several sleep activities; delaying the production of the sleep-inducing hormone, melatonin. (WebMD Magazine) 

- Stay away from sleep-stealing stimulants such as caffeine or nicotine.

- Exercise regularly

- Cool your body temperature. People tend to fall asleep as their body temperature falls.  This is one reason why it is harder to sleep when you are hot or sweating. 

- Don't force yourself to sleep - if you cannot sleep within 15-20 minutes, consider engaging in sedentary activity until you fall asleep. 

- Go to bed and get up at the same time every day, even on the weekends.*

* This is traditionally the hardest to do because it is common to want to sleep in on days we don't work. However, if we are doing something active in the morning, use this as a time to do the activity and take a short nap in the afternoon.  Getting up at the same time will also help you with your fitness goals.  You won't end up skipping or missing a meal and your metabolism will show you the difference on the scale. 

Sleep is an important factor in performing your best at work, in workouts, for your immune system to be strong and healthy, and to support your exercise goals.  Learn to budget your time so that your meal preparation is completed for a few days time; this will free up more time for you to get done the things you need to do, not miss proper nutrition, settling on restaurants, and also give you the motivation and energy to feel overall better!  

If you have a personal trainer, hire him to design a program that helps you stay accountable to meal preparation and time management.  If your trainer 'looks the part', chances are they LIVE the part, too.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Where do Cashew Nuts come from?

I bet you will never guess where cashew nuts come originate. They grow inside a shell like any other nut, but their true origins are far more bizarre. First of all, cashews are not actually nuts, but rather fruits from the cashew tree, a large evergreen tree that thrives in tropical climates. The tree produces red flowers, which in turn produce yellow and red oval structures resembling apples. These so-called cashew apples are very juicy and pulpy, and their juice is often added to tropical fruit drinks. You may have consumed 'cashew juice' in the past and not even known you had.

Although they are called 'cashew apples', they are not actually fruits in a scientific sense; the real fruit of the cashew tree is the kidney-shaped formation growing at the end. These fruits, also called drupes, are harvested and the kidney-shaped bits becomes what we know as cashew nuts. In the raw form, the outer layer of the fruit contains multiple toxins including anacardic acid, a powerful skin irritant similar to the toxin found in poison ivy. This outer layer will have to be removed prior to eating.

Roasting the cashews destroys the toxins, but even the procedure has to have strict guidelines. The roasting must be performed carefully outdoors because the smoke can irritate the lungs. This is of a serious nature; some individuals have experienced life-threatening experiences from the smoke. When cashews are roasted, they change from their natural greenish-gray color to the light brown nut that we see sold in stores.

Next time you crack open a tin of cashews, take a moment to reflect on the long journey those little nuts took from the tree to eventually your table!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Resolution vs. Makeover: Where do You Stand in January 2014?

4 "Reso - Makeovers" 

A month...4 weeks into the New Year and most resolutions to exercise, lose weight, get out of debt, and others are at a crucial edge. Has your concentration allowed your goals to fall by the wayside? Be conscious of the goals you set and teach yourself 'achievement motivation'. If you are one of the many trying to repeat your resolutions from last year, it could be time for a makeover.Start by phrasing your resolutions in ways that make them specific, measurable, and positive. 

Here are examples for rephrasing common resolutions: 

Last Year: "I'm going to 'Get in Shape' ".

This Year: I am going to the gym three times a week, and will workout at least 45 minutes with a goal of 60 to 90 minutes.

Last Year: "I will try this 'diet' and see if this will help me to lose weight."

This Year: I know what it feels like to weigh 130 pounds; I used to weigh that not too long ago. I will do what it takes to make it back to my 130 pounds and I will wear my size 8 jeans by June 1!

Last Year: "I need to be healthier with my food and actions."

This Year: I just know incorporating a minimum of five fruits and vegetables a day into my diet, walking 30 minutes a day three to five times a week, and limiting my fast food to once a week, I will make leaps and bounds of progress over last year.

Last Year: "I need to have more fun."

This Year: I am going to schedule fun activities and incorporate them into my personal and family life. I will pick something I know I will maintain and if I need accountability, I will search for the right help and I will get that too!



Stick with Your Resolve for a Healthier You

Are you one of the many that indulged during the holidays and then made the New Year resolution to get fit? Beginning January 1st you were going to eat healthier and work out. This is a noble goal but take heart that eating healthier and getting a leaner, stronger body takes time. And if you've overeaten portions one too many times, or if you haven't been physically active in a while, getting in shape will be a challenge at first.Stick with your program and you will be healthier and feel better. About 1/3rd of New Year's resolvers make weight-loss the primary goal. About 15 percent of those 1/3rd aim to begin an exercise program structured to meet that goal. Exercise does not have to be an all-consuming and excruciating endeavor, just ideally done just outside your comfort zone; think of it as a stimulus. Your body needs a challenge and that challenge - that stimulus - to be able to improve.

Consider a fitness program consisting of exercises that work out the whole body. A cardio workout improves the health and function of the heart, lungs, and blood vessels. Weight-bearing exercises enhance the health and function of the bones, muscles, joints, and connective tissues.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Using a Fat to Curb Your Appetite

Looking at lunchtime, the mid-day point where the common meal for weight-loss is either a salad or a meal with both protein and carbs, there-in lies a great time to add healthy fats into your diet.  Nutritional plateaus can be broken with a measured/rationed portion of omega fats.

• Struggling with a target goal weight? 
• Late day snack cravings? 

You may be a few calories away from reaching your goal or kicking the cravings.  Adding a fat source, in this blog's case, just 1/2 an avocado, may be all you need to break a habit that happens later in your day.  An avocado (fat) can produce a feeling of fullness for a longer period of time than a carbohydrate or protein.  This "dietary intervention" example should increase stomach satisfaction and decrease the desire to eat afterwards.  The time you 'buy' for yourself is of course always based on an individual's particular metabolism, but overall it is noted that it would yield between 2-4 hours of satisfaction vs. not eating/adding a fat source.  The changes in measurements of appetite sensation tend to taper off for most of the general population after more than 4 hours.

The impact of foods on the glucose and insulin response, is very intriguing.  Fats, being a caloric value of 9 calories in 1 gram, sustains the body longer than its relatives protein, and carbohydrates, each having 4 calories in 1 gram.  Portion size for the individual is always of the greatest importance when reaching a goal, but knowing the facts will start the education process that allows you to reach the result.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Set 'Realistic' Fitness Goals

Why is the word realistic in quotation marks?  

Who defines realistic?  We do.  

Who also defines extraordinary? We will.

  

So, it is safe to also add that it is a reality that to be successful, you need to have realistic expectations in regards to your improvement and performance curve, while setting the standards high by keeping yourself accountable and pushing yourself to the max.  To set realistic goals, some of the challenges are to test your body to limits it can handle while staying motivated.

Think small at first.  Your goals should be a process of taking the next logical step to get fitter each day, every week, and consistent months of the training cycle. Concentrate on the steps you need to take to improve each day, as opposed to focusing on the end goal itself.  Enjoy the process and how it is relating to your current fitness level. You will hopefully then gain not only patience, but a more focused understanding of the individual systems it takes to build your workout volumes.

    

Focus on the process, train consistently, stay healthy, and keep moving forward one day, week and month at a time, and remember to have fun.  

Part of staying motivated is enjoying what you are doing !

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

The Post-Holiday Re-Dedication: No "Resolutions". No Excuses.

Happy New Year 2014 !!

No Resolutions: Instead, re-dedicate yourself to taking care of yourself.  

Taking care of what matters most: YOU. 

Now is a great new time to break away from the holiday meals, the family has gone home and the time is now for you to revisit the old ways of accountability for your exercise program, or start a new one with proper guidance and leadership.

The reason most people fail at losing weight in the new year is because...

1. Your goals are probably unrealistic

2. You're unprepared.

3. Your goals are unclear.

4. You lack support.

At Surreal Body Solutions, we meet with you to define your exercise road map, explore the possible road bumps that you may incur, and together we walk ensuring encouragement is given each and every step until you meet your goals and achievements. 

Shape Magazine's Jan 2014 issue states 80% of people make New Year's Resolutions and 67% of those resolutions are weight-loss oriented. 

All you have to do is talk to your friends, family and neighbors and give them our contact information. Let us know from whom we should be expecting a call. We will let them try us out for FREE to show them value in what we have to offer them.

Surreal Body Solutions wants to make sure you know of our referral rewards and how you can earn them:
Any individual that you send to us that signs up for any of our packages, you will receive 25% of their package towards your account. Example: If you send a friend and your friend signs up for a 12 times/monthly package with us, then it translates into you receiving 3 FREE sessions as our way of saying Thank You!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Zeke's Evan Williams French Toast Recipe for the Holiday

Click Recipe Card for Cooking Details

Happy Holidays !!

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

5 Effective Exercises for the Holiday Traveler

The holiday season could wreck havoc on your workout routine without a plan in place. Additionally traveling can further prevent you from going to the gym, running, and other fitness you regularly do. Generally our water intake is lower when we travel, and this could leave us feeling fatigued even though we may not be necessarily 'tired'.  When the FAA throws out your water, make sure you buy one bigger than what the airlines offer; you should try and drink 8-12 ounces an hour; this shouldn't be difficult, but it can seem harder when we get behind on our consumption levels.

For a quick circuit, here are some simple effective exercises you can do to keep up with your routine. Pack a jumprope and use a tabata timer from your phone, or the stopwatch from your phone.

Circuit for when you are on the road traveling:
First: Jump rope for 3 to 4 minutes. (A goal to reach in terms of a repetition number would be to jump rope between 100 and 200 times)
Next:  Perform 15 air squats or my 'frog hops'
Then: 30 arm circles, 15 forward and 15 backward.
Next: 30 lunges, 15 on each leg.
Finally: 20 Frankenstein Kicks* on each leg.

Frankenstein Kicks: - Start with both arms straight and above your head.  Raise your stiff, straight left leg up in air towards horizontal plane (your waist). While left leg is lifting, the right arm which is also stiff and straight, will lower, crossing the body, in an attempt to touch the toes of the left leg to complete one repetition. Return the leg and arm to the beginning and then alternate the arm and leg.

Cool down by adding in 2 to 4 minutes of walking and 5 to 10 minutes of static stretching.


Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation