Surreal Exercise Tip of the Month

Biceps: The Sun's out, so bring the Guns out! 

Hello Team Surreal.. Hope you all are having a great July! 

The sun is out, so short sleeves or tank tops are becoming worn more by both women and men. What's a better way to motivate you to pull that top out of the closet, than when you feel confident about your arms and how they look in one?  I decided to share a few tips about getting the best results when training the arms. 

Keep in mind the three ways to increase muscle mass: lift heavy, lift fast or perform a lot of reps. Any of these options will work well, and based on your specific needs, you can choose the way that works best for you.

If you can't lift heavy due to an injury, then chose one of the other options. Lifting heavy does not mean you have to lift the heaviest tier of dumbells, it just means you must lift heavy for you. Whether that means 20 pounds gets it done for you, or if you need 80 pounds, push yourself to achieve max results from this style of lifting. 

 You shouldn't do the same exercises over and over again; switch the exercises up changing the angle of force placed on the biceps. For example, start your routine with standing barbell curls and then progress to preacher curls or a dumbbell curl, such as a hammer curl. Keep in mind, you can perform unilateral (one arm) isolation exercises to give yourself the balance between bilateral (two arm) exercises. This balance of exercise variety style helps to ensure you are not over compensating with the strength of just one arm, still commonly seen with all exercise experience levels.

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

6 Healthy Tips for Eating at the Summer Cookouts

Cookouts, family gatherings, and Summer holidays are for celebrating; they are meant to be enjoyed, and you don’t have to sacrifice your hard work in the gym, your health, or your hard earned beach body every time you attend one!

These 6 BBQ "Surreal Survival Tips" are small tricks saving you hundreds of calories and keep your health and fitness goals on the focused track. 

Why sacrifice a good time when you can just upgrade your healthy lifestyle?

6 Healthy Eating Tips For Your Next Summer Cookout

1. Use small plates

Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the kids table or the dessert tray.

2. Eat slowly and mindfully

People who eat more slowly eat fewer calories over the course of a meal. BBQs (get-togethers) are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating. But don't use the free-time/chat-time as a way to slam down tons of alcohol.

3. Eat healthiest foods first

If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.

4. Skip the chips, crackers and bread

Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.

You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking. If you’re feeling bored, grab a Frisbee instead.

5. Keep dessert small

The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.

6. Think before you drink

There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control). One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day. Is that really worth it? Stick with wine or beer, drink plenty of water and remember to pace yourself.

Enjoy yourself but just be the best you can be.  Be mindful of how you can improve your lifestyle; when you are faced with nutritional cross roads, you will have the arsenal you need to make headway on the path to your success!

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

Best Tips for Mindful Eating: The When and How

The hunger game! We all play it, but how we let it control us is the difference between reaching our goals quickly, or taking a little longer..

When we start to get hungry, it can be too late.  What I mean is that when we start to get hungry, the taste bud cravings kick in and there tends to be more of a submission to sub-par eating that we encounter.  The decision to eat what is readily available: i.e., fast food, higher carbs, more portion leading to more extra calories than normal, etc., can be our body telling us that "to be satisfied, you must not make me get to the stage of being hungry."  Carrying snacks with you in a lunchbox, bringing water, basically preparing the hours of your life that you will be 'without your kitchen', will keep you regimented on your goals and the ability to reach them in the near future.

Here are a few helpful tips I want to share to guide you through how you can think about hunger and how it relates to your daily schedule so that you can succeed!

Wait Till Your Stomach is Empty or Almost Empty

• The first step to mindful eating is to eat only when your stomach is (almost) empty, or when you have a slight sense of hunger. This tends to be about 2-3 hours after the last time you eat something.

Mind Your Environment

When mealtime arrives, it’s important to dedicate all your attention to the food. So:

• Sit down, preferably at a table with a nice arrangement that appeals to you visually.  
• Remove external distractions: no television, phone, tablet or computer.
• If you cannot be completely stable when eating (eating in the car, for example) then try your best to consume the meal in 15 minutes or less.  Don't take 30-45 minutes to eat the meal.  I don't mean you have to inhale your food, but make it the priority to finish in a short amount of time so your metabolism stays elevated.  Avoid a full conversation on the phone, or typing on a keyboard (it takes longer to eat when I type a paper or blog while I am trying to eat; I eat and then type).

Remember, it takes about 20 minutes for your brain to realize that your body is being fed. So, slow down. Wait until the food enters your stomach before you take the next bite; this will slow the pace of your eating and can prevent heartburn, acid reflux, stomachaches and some intestinal issues. 

More Tips

• Really chew “ about 15-30 times per mouthful.

• Stop eating when you feel about two-thirds full (use this tip only when you have to gauge your food with your eye: i.e.: eating in a restaurant).  Otherwise, your measured portion is your complete meal, so finish; your nutrition plan should be designed for this to happen. This will help you tune in to your body’s satiety signals. Because you’ve been enjoying your food, you’ll start feeling full more quickly.

• Ask yourself why before you eat that second helping: Is it hunger or habit?

Remember, mindful eating takes practice. Your mind will start to wander so you constantly need to pause and refocus.  The practice of mindful eating will help reinforce and remind us how powerful the mind/body connection really is, and that the practice of mindful eating can improve your physical and mental health and overall well-being.  If you are a client of mine, you have heard me speak of the mind/muscle connection within your exercise; now we are applying it to your nutrition.

Make it Happen !! 

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

Kettlebell vs. Dumbbell: Which do you prefer?

Do you have an opinion?  

Out of the various clients; male an female that I posed the question, the answer relayed was interesting.  Some noted the various fatigue differences between the Kettlebell and Dumbbell, while others formed their opinions based on the variances in difficulty. 

Facts:

-> The kettlebell does in fact work your core muscles more and the exercises are designed to get your heart rate and breathing elevated. 

-> Barbells are more suited to targeting one specific muscle group.  The kettlebell, by design, changes its center of gravity as you move, causing you to adjust and adapt more than you would using the barbell. 

-> Stronger grip because of the design of the kettlebell. The handle on the kettlebell is on the top rather than in the center of the weight. This means that your hands gain strength as you work with them.

-> The kettlebell workout style is often at a faster pace; styled based on aerobic exercises. This style burns more fat than a regular barbell workout.  You can incorporate quick barbell movements, but you will not get quite the workout (heart rate and breathing elevation) that you would using the kettlebell.

-> The dumbbell is more stationary and much easier to control.

-> The dumbbell is very good for targeting specific muscle groups

-> The dumbbell is not designed to be aerobic. I am not stating they cannot be used during aerobic exercise, I am stating that the nature of the barbell is not aerobic. 

In conclusion, the decision on whether to use a dumbbell or a kettlebell in the next workout could be a summation of your goals.  What are you trying to achieve?  Balance and control? Dumbbells.  Core requirement 100% of the time and grip/wrist strength? Kettlebells.

My clients can be of any age and level.  I have to take an account of their goals, their concerns and limitations such as balance. Concerns with the wrist? Osteoporosis?  The accomplishments will still come, injuries can be worked around; that is where a great trainer and client accountability coexist.  The workout can always be adapted to the clients ability while maintaining safety as the #1 priority. 

Whether you choose a dumbbell or kettlebell, Enjoy Your Next Workout !!

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 Pre-Exercise Stretching Myth

Did you know pre-exercise stretching is generally unnecessary and likely counterproductive? Depending on how much water the person drank the day before to how generally active that person is, you will be amazed how many factors you either would never think about being important, indeed are. 

Warm-up routines, for example, an exercise that includes light stretching, jumping jacks, or frog hops can prepare the body for intensive activity without making the muscles vulnerable to overwork.  A gentle warm-up that takes less than a minute to stretch the quadriceps, hamstrings and calves can be valuable prior to cardiovascular exercise. Increasing the ranges of motion in the body will domino into enhancing the activities of daily life. 

Pre-exercise stretching (stretching via focusing on on bodypart at a time) all the time, may actually comunicate to the muscle to lose flexibility when they are overworked. Overstretching your muscle and then demanding a power activity from it, could restrict the power or force that it would have if it hadn't been stretched so intensely.  

Bottom Line: Perform a warm up routine first, as noted above, then spend more time on recovery stretching afterwards.

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

Thera-Cane: Possibly the Last Massage Device You Will Ever Use

Best Massage Device

Product At-A-Glance

TREAT YOURSELF TO DEEP RELIEF FROM PAINFUL, KNOTTED, SPASMED MUSCLES - EVEN IN THE MIDDLE OF YOUR BACK!
This amazingly simple, yet effective self-massager makes it easy to apply pain-relieving deep compression directly to hard, knotted "trigger points" anywhere they occur - breaking up tension even in the hardest-to-reach muscles between your shoulder blades! If you have limited strength or mobility, Thera Cane's patented design gives you all the reach and leverage you need! Thera Cane is a self massager used to apply pressure to sore muscles. The unique design of the Thera Cane lets you apply deep pressure massage to hard to reach areas of your body on your own.

HOW DOES IT WORK?THE LEVEL OF PRESSURE WILL DEPEND upon the application. For example, back muscles need more pressure than forearm muscles. A level of pressure midway between painful and pleasurable ("hurts so good") is suggested after the breaking in period. Apply pressure gradually increasing it as you work the ball into the muscle. If the tenderness decreases while pressing, press harder or move the ball slightly to relocate the most sensitive part of the trigger point. If a muscle is extra tender, work on the surrounding area before zeroing in on the more sensitive spot.

• While applying adequate pressure slowly move the ball back and forth across the trigger point. A gentle wiggle helps to burrow into the muscle.
• Press directly on the trigger point and hold for five to ten seconds, release and repeat a few times. It is advisable to avoid this technique for the front and side of the neck muscles since this area is very easy to overdue (use your fingers for these areas). This method is more suited for areas of thick muscle mass and only after becoming familiar with your own pressure limits.
• A systematic approach regardless of the technique used will heighten your awareness and give you the best results.

Product Up Close

THE THERA CANE WAS DEVELOPED by a chronic pain patient to help relieve his own discomfort resulting from neck surgery and a herniated disc in his back. By using the Thera Cane along with a daily stretching routine he has obtained long lasting relief.Pressure applied to the muscles by the Thera Cane helps to maximize the flow of oxygenated blood to the muscles. This pressure aids in restoring muscle function by breaking up adhesions in muscle fibers and tendons. The increased circulation helps the muscle to work more efficiently.

EMPOWERMENT
The Thera Cane provides temporary relief from muscular tension, stiffness, tenderness and soreness. It's simple to use and it puts relief where it belongs, in your hands. The personal involvement necessary for using the Cane leads to an increased desire to take more responsibility for one's own health. Using the Thera Cane regularly will put you in touch with your body, closer than you've ever been before, not to mention putting you in control of minor muscular aches and pains. You are never alone when you have your Thera Cane with you.

PRACTICAL SOLUTIONS
We all have muscles that occasionally get sore. It might go unnoticed until we reach for something, or bend over. Sometimes a twist or turn is all it takes. This might produce a crick in your neck or a hot spot between your shoulder blades. Either way it can hurt and it just won't seem to go away. We've all tried rubbing the muscle to make the pain lessen. However, it's hard to get in deep enough, or do it long enough, maybe you just can't reach the spot on your own. With the Thera Cane you can apply deep pressure massage to the back, neck, shoulders, legs, hips, arms, buttocks, anywhere and everywhere... and we show you how.

PROVEN PROFESSIONAL RESULTS
The Thera Cane is used by thousands of health care professionals in a wide variety of clinical settings. Therapists and Doctors from many specialties are making the Thera Cane an integral part of treatment for their patients who suffer from muscular pain and discomfort. 

Read what some have to say:

"Knowledge of knowing how to use The Thera Cane has allowed me to continue to help my clients past various pains and injuries that have limited either their range of motion or confidence in completing exercises.  The health benefits and pain relief has far surpassed traditional ways of muscle tension; the very reason I use it before each workout on the clients that need the relief." - Zeke Samples, P.T.; IDEA, IFA (@SurrealBodyZeke: Twitter, Owner, SurrealBodySolutions.com).

"The Thera Cane is a great product and I will continue to promote its use with my patients." - B. Hudson, P.T

"Your Thera Cane is making a difference between taking meds and dealing with my muscle pain drug-free." 

- Susan

Product Specifications:

Weight: 1 lb. Length: 24" Width: 15" Diameter: 1"

Unique patented design, four patents awarded. 

TheraCane Exercises

Click HERE for How to Order

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Top 5 Ways to Lose Weight

#1: Go to the Gym

- Hire Help: A Certified Personal Trainer













- Go with a Friend: If it makes you feel more comfortable than going alone, or if you feel safer having someone to spot you and help you with the exercises.

- Try machines first before free-weights: Machines are safer and allow the weight to land slowly even after you reach failure and muscle fatigue.
- Count “one one-thousand, two one-thousand” as you lift the weight, and “one one-thousand, two one-thousand” as you lower it. Lifting too fast, will allow momentum, not your muscles, to do the work. 
- When performing upper-body exercises, keep your wrists straight; when performing squats and lunges, align your knees and ankles; and when bending over for an exercise (like a dumbbell row), keep your back flat. Always keep your neck aligned with the rest of your body.

#2: Hire Nutritional Guidance
- For my clients, I teach them as we train. Believe in Yourself. Believe that you WILL succeed. As they learn more about nutrition, they learn more about their body and how nutrition responds to them, they know gain what I coin "A Healthy Arrogance", meaning that you will gain more knowledge of what is right to eat and when to eat it. You will feel more educated.  Nutritional Education is vital to Exercise Success.

#3: Wimpy Weights will get you Nowhere


- Switch up your workout routine at least monthly.  Choose a weight that you can only lift for 10-15 repetitions before losing good form.  I call this "working to failure".  Don't worry ladies, you won't "bulk up".  Women have a biological limit on how much muscle they can build naturally.  Nutrition can play an important role, so if the goal of the female is to "bulk up", we add protein and a few other tricks I know to do so.  That is why #2 above is important. ;)

#4: A Workout Does NOT Merit a Post-Workout Pig-Out

- Having a great workout where you leave the gym feeling like you "owe yourself calories", will not help you lose weight. Try and eat a snack of protein with a smart source and amount of carbs within no longer than 1 hour after exercise; also stay mobile as much as possible.  Long periods of rest right after a workout (lying on the couch) slows the metabolism.

#5: Rest: 2 Ways to Rest

- As far as resting the muscles: yes; it is important to give your body a rest depending on what you are working out. If you enjoy your daily exercises then work out something else when you feel you are tearing up too much muscle tissue.
- As far as resting (SLEEP): yes, you need to rest 7-9 hours a day; never skip breakfast.  A female could weigh more because of her hair length, breasts, or muscles tissue gain.

Put to use these helpful tips and you will soon notice you are becoming 

The Difference that you wanted to Make!

- Coach Zeke S., IFA, IDEA
surrealbody@gmail.com