Making a Summer Fitness Routine Stick

5 Surreal Steps to Make a Fitness Routine 

Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight - even improve your sleep habits and self-esteem.

Some fitness routines are started due to medical reasons; others start to obtain the lost balance

For whatever reason you have to start a fitness routine, there are some easy steps to get you started:

Assess Your Fitness Level: 
Benchmarks measure progress. Set Goals 
Record your beginning heart rate in a resting state  
Time yourself in walking one mile
Record the number of pushups you can do
And a few stats: your waist circumference and body mass

Develop a Fitness Plan: 
Consider your goals
Decide on the frequency and duration you can maintain
Choose balanced and varying activities
Guess on the recovery time you may need.  You may find you need more at first if you are starting a brand new routine, but then you may decide you can do more; push and motivate yourself to be your best!
Most importantly, don't forget to right your plan down

Pick the Right Materials and Equipment: 
Having the right shoes and investing in equipment that you are enjoy can maximize your experience.

Practice the Fitness Plan and Stay on Point:
Start slow and build gradually. Break things up in 15 minute intervals throughout the day if its easier. And don't overdo it. If you are feeling shortness of breath, nausea, dizziness or pain, you are probably pushing yourself too hard.

Monitor your Progress and Adjust: 
Reassess your fitness level six weeks after you start and then every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving.

Most importantly, never give up!  We are available to help you stay accountable, focused, and motivated.  There is always something that we can discuss; a nutritional or exercise improvement we can reshape, mold, and develop to get the plan working again for you.

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

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

Fluids and Food: The How and When During Exercise

Most athletes know the importance of eating before exercise: Complex carbohydrates combined with protein within 60 minutes prior to exercising builds adequate glycogen storage for continued and energy enhanced training. 

The post-exercise meal can be just as important; it is critical to recovery and improves your ability to train consistently.  The first priority is to replace fluid loss. 
Two ways to approach this:

1: Don't drink much water during your training in order to see how much weight you lost during your training.  Then, estimate drinking 20-24 fl oz of water for every 1 lb of weight lost during your exercise.  This approach you will only need to do once, and then you can have an accurate number of ounces your body will need to maximize training.  Wonder why the guys walk around with a gallon jug of water?  Maybe they just workout really hard.. ha-ha.

2.  Continue to sip water throughout your workout. You can't go wrong sipping water continuously through training.  Don't wait until you are thirsty.  Thirst is your body telling you that you need to drink water.  Your workouts will finish stronger when your body has a continuous flow of water during exercise.

Post workout meals need to contain carbohydrates. Have some low glycemic fruit within 15 minutes of exercising to restore glycogen loss.  After a strenuous Surreal Body Solutions exercise routine, generally a 4:1 ratio of carbohydrates and protein is your best way to refuel.  While solid foods work just as well as a sports drink, a drink will be easier to digest making it easier to reach the right ratio and meet the 30-45 minute window of time to consume the post workout meal.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

GOALS: Are a Marathon, Not a Sprint

Forget about the scale, forget about comparing yourself to the person next to you, forget about all things that you could be doing instead of being at the gym. This is your time to work on you inside and out and regain the confidence that you used to have, to do things you never thought possible. 

If you work consistently towards making small positive steps on your nutrition and your fitness; you will always be making forward momentum towards reaching your goals. Action doesn't necessarily mean the fulfillment of dreams; it is somewhere that you LEARN.

Ask Yourself The Following Questions

Assess what Emotion you Project from your Self-Assesment

- Is your Mind in the right place to Succeed?

- Do you believe you can overcome the variables in your mind that are current 'road blocks'?

- Once these variables are overcome, will you be happy with that condition or status?

- Do you believe you can be taught to strengthen your mind enough to believe you can achieve?

- Replace the word negative with the word toxic. Now that your 'negative' thoughts are perceived as  toxic thoughts, do you have a more burning desire to eliminate the poison?

Take 2 Minutes to Give Me 7 Positve Words that You are Going to Use to Succeed:

__________          __________          __________          __________          __________

__________          __________

Now, I will give you 15 Words and Words of Wisdom: 

- Will-Power
- Attitude
- Controlling the Choices You Make
- Positive 
- Healthy Arrogance (Deciding that you are better than the choices of the past; with a healthy attitude, your head is held high because you feel and know that you are moving forward)
- Self-Belief (Rely on the ability you have had in your past; the ability that created positive moments within your life that you keep within your mind)
- Adaptation (When you don't know how to see the future, you need to set Goals so that, in time, the future will be written in alignment with your deep desires and awareness)
- Accountability (For yourself or under the guidance of another), Accountability creates a better 'YOU'. Take Responsibility
- Make Moves to Position Yourself Strategically (I think of a game of Chess; it is a visual that helps me)
- Determined
- Forget How Much it Hurts and Try Again
- Victorious
- Worrying is a Waste of Time; It Doesn't Change Anything.  It Messes with Your Mind and Steals Your Happiness
- Many of your Obstacles...are Obstacle Illusions...
- Fortunate

Now, CAN YOU FEEL IT??

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

The Pro5 Power Plate® : Now at Surreal Body Solutions !!

Introducing the Pro5 Power Plate® 

Our newest addition to the studio and one of the only Charlotte, NC locations that offer this level of pristine equipment in a professional personal training atmosphere.  

Power Plate® technology provides one of the most efficient and dynamic total-body workouts using the principals of Acceleration Training™ to stimulate the body's natural response to vibration.  These vibrations transmit waves of energy throughout the body, activating muscle contractions between 20-50 times per second, enhancing the overall performance in sessions as short as 30 minutes a day, 3 times a week.  This works up to 98% of muscle fibers, compared to less than 20% when performing exercise with traditional weight training equipment.  The result is a high-intensity exercise that increases strength, improves muscle tone and balance and helps reduce body fat.

Power Plate® Can Offer 

• 11% increase in weight loss versus 7% in exercise and nutrition alone
• 1.5% net increase in bone density
• 7.8% overall improvement in explosive strength endurance 
• 15% increase in flexibility

Sting Testimonial

 

Hilary Swank Testimonial

A Few Celebrity Testimonials:

                                                     

 

  

Clint Eastwood Testimonial

Courteney Cox Testimonial

More Video Testimonials: HERE

Contact me for a personalized consultation to discuss how I can meet your fitness goals and learn more about the ability of the Power Plate® to increase bone density, core balance, strength, energy, athletic performance, and much more. 

In Health, 

Zeke Samples - IFA, - IDEA Certified

Owner of SurrealBodySolutions

Contributing Author for www.FitAphrodite.com

surrealbody@gmail.com

Control Insulin Resistance to Prevent Chronic Disease

Chronic diseases, including heart disease, stroke, cancer, diabetes, and Alzheimer's are the most common and most costly health problems in the United States.  What is the worst, is that they are "lifestyle diseases", meaning they often can be prevented through changes in the diet.

Many Americans today, eat diets that throw off the balance of the body because the blood sugar was changed.  One side affect is inflammation.  This factor, along with lack of exercise, underpin the development of many chronic diseases today.

Who knows the Glycemic Index?...YES/NO?

Well, The GI is based on a numerical system that takes a value from Zero to One Hundred (0-100), and allows the individual to see exactly what they are consuming in relation to Fiber content Vs. Sugar content.
Fiber is a Zero on the GI, while Sugar is a One Hundred..
From my knowledge, I can tell you that a piece of white bread is a 71, while a doughnut is a 76!
So, your taste buds notice the difference, but your body digests them equally.

Wheat bread is higher in Fiber, so the glycemic index is lower (around a 55), but there are may categories that can mislead the individual into a confused state of knowing what it best for them and what isn't.

I can help you understad the GI and accomplish your goals using the nutrition as the 'backbone' to your exercise success.  Contact me to learn more.  I have added training via Skype, as well as ability to post to YouTube under a password protected file that only you can see.  From exercise to nutrition, let's meet your goals and aspirations now!!

Happy Monday Evening!

Zeke Samples, IFA, IDEA Certified
Surrealbody@gmail.com

New Client Testimonial Page Added: Rich Brown: 207 lbs Gone..

Start your week off by watching this motivating video.  One of many Surreal Body Solutions with Zeke Samples, Client Success Stories.  Check Out this Featured Success Story, Rich Brown.  Rich lost 207 pounds and saved his life.  His family, including his young son, and all of us, friends and colleagues, will have him around for many more years to come while sharing in many more priceless, happy memories.  I don't cuss on my blog, but I am going to say today: Keep kicking ass Rich; your story is motivation to us all, and you have affected so many with your achievements.  Proud of you buddy.  Love ya' MAN! - Zeke

Published on Dec 15, 2012

This speech was delivered by Rich Brown, on November 14, 2012 at the Columbia Convention Center in Columbia, SC. He spoke to 900 employees of Palmetto Baptist Hospital at their Leadership Conference.

Contact me and let me help you write your own success story..you can do it too.
- Zeke Samples, IDEA, IFA Certified
Teenage Mr. America
Surrealbody@gmail.com