What do I have to do to workout in the morning!?!?

First of all, I used to be a morning person. I was a full functioning human as soon as my alarm went off and I used to loathe the snooze button. To be honest I really never knew that the snooze button was an option. I would wake up perky and set to take on the day.

But now… It’s not unusual to hit that snoozer 5+ times. So how can I battle this downfall to my success? I’ll share my 3 tricks but I would love to hear more suggestions as my ways don’t always work.

1. Put my alarm out of reach. In order to shut off the loud WAAA WAAA WAAA I have to get out of my comfortable, warm bed and put my body in motion.

2. I have my workout clothes laid out. While I have stubbed my toe on my workout shoes in the morning it’s a reminder that it’s time to get after it.

3. Go to bed by 10 pm. Like many things in life, preparation really takes the stress out of the actual event. By going to bed by ten I can still get about 8 hrs of sleep and get a workout in before work.

StrengthForce waking up

If you have tips or suggestions I’m all ears!!

Fitness put bluntly…



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What if…

What if instead of thinking about working out you actually worked out…

What if you took all that time complaining about not being in shape and you spent it working out…

What if you took every dime you ever spent on desert, coffee, and candy and spent it on vitamins or supplements or even healthy food…??

What if I’m too tired to workout turned into I’m too tired of not living life full of energy…

What if instead off coffee your body was charged throughout the day by the almighty drug, Endorphins…

The 3 main keys to fitness are no brainers… If you are out of shape it’s because you are dumb, lazy and need to get your shit together. I believe everyone on the face of the planet knows what you have to do to get in good shape.

1. Eat well

2. Exercise

3. Drink lots of water

Hynes Fitness Challenge 2014


This year the expectations are at an all time high! I’ve done this fitness challenge for 3 years, and am now entering the 4th year of the competition. A quick break down… 1st year – bad results, 2nd year – decent results, 3rd year good results, 4th year is to be determined but I’m expecting great results.

I have to start off by saying it’s pretty bad to see that I start all of the years out of shape and then end up in better/great shape. After this 4th year competition I’m making it a goal to really stay in shape year round instead of fluctuating so much. I realized this when I took this years before pics and look really out of shape whereas about 8 months ago I was close to the best shape of my life. While the transformations are fun to see it’s ridiculous to get in much worse shape throughout the year.

So, I’m pumped for this year. I have the knowledge and the know how to get in great shape and now it’s time to get the party started.

3 keys to health and fitness success

This year was an exceptional year as I was able to combine exercise and nutrition. The first year I did this challenge I lacked commitment on both exercise and nutrition. The second year I was very good with cardio, not great at lifting weights, and my nutrition was mediocre. This year I did a good job with cardio and weight training and nutrition! It’s amazing how long 90 days can seem, but then when I look back it feels like time flew by.

This years top 3 keys to success…

1. Consistency/habit building: Consistency is hands down the easiest concept on paper and it makes sense that if you are consistently striving for a goal that you can achieve what you are pursuing. The strange thing about consistency is that it takes a lot of upfront work but if you remain focused then momentum can build and eventually your goals become easier. What am I talking? What’s an example…? Well, the biggest area that I realized habits are instilled is with nutrition. My diet was deeply involved with foods that simply aren’t healthy for the human body. I was eating a lot of fast food, chips, and the amount of food I was consuming was beyond my necessary needs. So, I started to really focus on eating vegetables, healthy snacks, smoothies, water and six evenly spread out meals. Every book you read will tell you these tips are key to looking and feeling great, but… let’s be honest this is not easy to implement. When you have a choice between a one minute stop to grab a fast and easy cheeseburger or you have to go home steam vegetables, cook chicken, wash dishes, and finally feed your hunger 25 minutes later the choice is much more difficult. Have no fear thought, because the best part about building habits is that good habits can form and before you know it they are hard to break. In the middle of the fitness challenge I no longer wanted any fast food and deserts actually seemed like a ridiculous food to consume. I looked at deserts are just gross sugar and butter and goal defeating.

2. Accountability: This year one of the best tools I used was a calendar and stickers. Yes that’s right, I went back to my kindergarten days of gold stars, and smiley faces. I tracked cardio, abs, weights, crossfit and yoga. This may seem silly but it made me want to never skip a day. I started out waiting until I completed a workout to post a sticker. This gave me a sense of accomplishment. In the second week I actually posted my stickers for the day in the morning so that I knew what I had to accomplish for the day. At first I didn’t like this because I felt like I was ruining the thought process of EARNING a sticker. But then what I realized is that if I put a sticker up there was NO WAY I would want the SHAME that came along with taking a star down. One, it brought a little pain to take the star off, and two, it’s hard to scrap the sticker off and leaves a blemish on my calendar. I only ended up taking stars off three times and there were several times where I pushed through fatigue because I knew what I had to do to be successful.

3. Nutrition: I believe that nutrition is by far the most overlooked element of looking and feeling good. I see people that are in the gym day in and day out and they never ever seem to look like they are in good shape. It’s obvious that these people are not putting in half the effort for the diet that they are at the gym. This is sad to see. They literally dedicate hours upon hours to the gym, and want results, but just are not disciplined enough to take their lives to the next level. The easiest idea to understand is that you are what you eat. You simply can’t eat cheeseburgers and milkshakes and expect to be in good shape. I was able to eat whatever I wanted and remain in great shape throughout high school and college but I WAS RUNNING AROUND at TOP SPEED for over 2 hours per day (basketball and track). If you live a normal lifestyle this just isn’t feasible!! So if you are really interested in getting in shape stay disciplined for at least 3 weeks and I promise your eating habits will suddenly become easier.

 

High in protein foods

When people are looking to build muscle they are always seeking high in protein foods. Protein is considered the building block for muscle and helps with muscle growth. The main question that many people ask is, what are the best high in protein foods that I should be eating? I believe best is a relatively vague term, but I translate best into best tasting, most conveniently/easily prepared and affordable. While there are literally hundreds of options, I like to make sure I have variety. Variety makes gaining muscle and eating a lot more enjoyable. I make sure that I’m eating enough protein and at the same time not too much protein! The rough estimate for how much protein you need to consume (when bodybuilding/weight lifting) is between 1 to 1.5 grams per pound of body weight.

Example: If your weight is 200 pounds you should consume 200 to 300 grams of protein per day.

While there are hundreds of options I have certain high in protein foods that I recommend because of taste, and ability to easily cook up a delicious meal.

What are the high in protein foods you recommend?

Meats:

1. Chicken: 30 grams per 3.5 oz.

Chicken is one of the easiest go to high in protein foods as it tastes great and delivers a heavy punch in the protein category

Ways I like to eat it:

a. Breast

b. Deli Slices

c. Ground

2. Beef: 7 grams per oz. approximately

Ways I like to eat it:

a. Top Sirloin

b. Strips

3. Fish: 22 grams per 3.5 oz.

a. Salmon

b. Tuna

c. Catfish

d. Swordfish

4. Turkey: 28 per 3.5 oz.

Ways I like to eat it:

a. Breast

b. Deli slices

c. Cubes

d. Ground

5. Buffalo: 26 per 3.5 oz.

Ways I like to eat it:

a. Ground:

Vegetables:

1. Beans: 7-10 grams per half cup

Dairy:

1. Milk: 8 grams per cup

2. Chocolate Milk: 8 grams per cup

3. Cottage Cheese: 15 grams per half cup

4. Eggs: 7 grams per egg

Nuts:

1. Almonds: 8 grams per ¼ cup

2. Cashews: 5 grams per ¼ cup

3. Peanuts: 9 grams per ¼ cup

4. Mixed nuts: 8 grams per ¼ cup

5. Walnuts: 7 grams per ¼ cup

Protein Supplements:

1. Muscle Milk: 24 grams

2. Protein Shake with milk: 42 grams

3. Protein Shake with water: 32 grams

4. My Favorite Protein Shake of All-Time: 50-75 grams

 

These are a few of the high in protein foods that I recommend and eat on a weekly basis. What are some of your favorite high in protein foods that you recommend?

 

The above measurements were found from personal experience and found at http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm.

 

Resources mentioned

http://www.StrengthForce.com/myfavoritesmoothie

http://www.Strengthforce.com/ninja

2013 Fitness Challenge – WINNER!!!

And the 2013 for the fitness challenge is… Drum roll please… dadadadadadadadadadadadadad boom cha… Mike!!! Tears, hugs, and high fives, along with champagne and a speech!!! Ok… not quite…. maybe more like a simple email went out to a couple of coworkers and one person said congratulations, But it definitely made me realize how competitive I am as I felt way too accomplished ahah. I knew I worked hard this year and I’m very happy that it paid off. Not only did I win some prize money but I won a lot of bragging rights. Come to think of it I need to rub it in a little more to my coworkers. It’s all in good fun.

Winning the fitness challenge was a lot of fun but also a lot of work. A lot of people ask, How do you win the fitness challenge? It’s all based on outward appearance and transformation from beginning to end. At the beginning of the challenge I was very out of shape but by the end I was almost in the best shape of my life. I was doing soccer, hot yoga, running, lifting, walking, crossfit, ab workouts and really got after it. The difficult part for me was still getting a six pack to really shine through. I believe it was mainly due to nutrition. But at the end of the day I won!! What a great year.

 

 

My favorite smoothie!!!


I love making smoothies because they are so easy to make and taste great as well! My absolute favorite smoothie is very easy to make and packs a lot of protein. This smoothie is also very easy to make.

Here’s how simple it is.

1. 2 cups of frozen mixed berries

2. Adam’s all natural peanut butter (one heaping spoonful)

3. Ninja Blender

4. About 8 oz. of water

5. Red solo cup

6. Straw

7. Low-fat greek yogurt

8. 2 scoops of whey protein (about 40 grams of protein)

I simply throw all of the ingredients into the Ninja Blender and serve it up!!! Takes about 4 minutes or less to make this delicious treat! Enjoy.

2013 Fitness Challenge

Time flies when you’re having fun, and it’s crazy to think that the 2013 fitness challenge is here and just kicked off. This year I’m more excited than ever and ready to take my performance to a whole new level. This is my third year in the fitness challenge and now I have high expectations as I know what it takes to see results. I want to talk about the past 2 years and my results and how I’m more excited than ever for this year and what I expect to accomplish.

Recap of year 1:
Uninspiring results. Waaa Waa uhhh. This years results were down right pathetic. Here are my top excuses to why I sucked this year. I got a new job and wasn’t able to work 9 to 5 and then find time to work out. I didn’t realize what it meant to eat healthy. I used every holiday, birthday, going away party, Monday, Tuesday, and Wednesday through Sunday as an excuse to eat what I want. In my mind a cheat meal was justifiable each and everyday!!

Recap of year 2:
Great transformation! But not quite there. This year I really focused in on my cardio!! Towards the end of the challenge I was doing intense cardio about 5 or more times per week. I was doing kick boxing, soccer, running, and staying very active. I still managed to justify a few too many cheat meals, and looking back I’m disappointed that I didn’t stay consistent with lifting weights. I was doing lots of pushups and situps but didn’t hit the weight room as often as possible.

What to expect for 2013:
Time to take it to a whole new level. This Year I look to put it all together as Im more inspired than ever to win it!! Last year I lost the competition by one vote… Yes that’s correct one lousy vote. I thought I did well but when the results poured in I received 11 votes while Caleb received 12 votes! To say the least I was very upset and actually pissed off at first. I thought I did a great job and knew how hard I worked. I actually felt like I was definitely going to win because when I look at the transformation I saw a big transformation. Oh well it’s in the past. So, what does that mean for this year??? It means that I’m more motivated than ever to step it up. I know what I need to do and am ready to put forth my best effort. I plan to eat six healthy meals each day and lift 4 or more times per week. I will also do cardio 3 plus times per week. I seem to either have great exercise habits, or great nutritional habits but now is the time to put it all together and see just how far I can excel. So, let the games begin!!!

The Fitness Challenge Transformation



The fitness challenge is coming to an end and the results have surpassed last year by quite a bit… I was more determined this year to compete and give my all and it’s funny looking back because I didn’t realize I was that out of shape. That is the crazy part about health and fitness is that it’s a lifestyle and whatever you consistently do is where your results will be at.

Highlights…

  • LOST 17 LBS.
  • LOST 5.25 INCHES OFF OF MY WAIST (39 TO 33.75)
  • WENT FROM PACKING OUT A 38 JEAN TO FITTING INTO 33′S (I found an old pair of 33′s in my closet and tried them on…Still wear 36′s because I like a baggier fit)

Before/After Pics

 

 

 

 

 

 

 

Before: 226 lbs. 39 in. waist

After: 209 lbs. 33.75 in. waist

This year I would say was a success for 3 main reasons:

1. My energy level went way up!

2. I learned how to eat way healthier

3. I saw some dramatic results


 

 

 

 

 

 

Where are you at with your fitness level? Do you have any questions, comments or tips? Please let me know I would love to talk with you and share more about the 3 month journey I was on.