Sugar 101

Sugar can be found in virtually everything you eat. From fast food, candy bars, soda, potatoes, rice, fruits, vegetables and everything else in between. Most people tend to stay away from sugars because they can cause you to store fat quickly. However what causes fat storage is your bodies ability to identify unhealthy amounts of sugar in the bloodstream.

Sugar is a simple form of carbohydrate. This is why it is a subcategory of "carbohydrates". Before we get ahead of ourselves let me give you a brief description of the three forms of sugars.

• Monosaccharide: Is the simplest form of carbohydrate and causes the greatest insulin spike. It is also digested by the body quickly. (fructose, glucose, dextrose, ribose, galactose)

• Disaccharide: Are comprised of 2 sugar molecules. They are also very fast to digest and can cause a great deal of insulin spike. Disaccharides are sweet sugars such as (lactose, surcrose, maltose, trehalose)

• Polysaccharide: Are comprised of many sugar molecules bonded together. They are not sweet and are slow to digest unlike monosaccharieds and disaccharides. They are the healthiest source of carbohydrates. They create no insulin spike within the body. However they provide a constant slow digesting supply of glucose to the blood. (starch, cellulose, glycogen)

Glucose enters the bloodstream through the intestines as part of the digestive process. The body makes immediate use of most of the sugar that we digest, but it keeps a small portion as reserve in the liver. The glucose in the liver is called glucagon and acts as an emergency backup when the body has an immediate need for sugar. Sugar that is not used for energy or stored as glycogen, is stored on the body as fat. In other words, once sugar enters your body it's converted to "blood sugar" to be used as energy. How fast your sugar level is affected depends on several factors, but generally simple sugars will work more quickly.

Something you should always remember is that your blood glucose level will typically be lower in the morning and higher after meals. Normal blood glucose levels fall between 70 and 150mg. Regardless of what sport you play optimal performance is only possible when blood glucose levels are within a certain range. Just a little something to keep in mind for all you athletes out there.

This brings me to my conclusion that most people believe that sugar is fattening. Let me rest assure that sugar not fattening. Its no more likely to be stored as fat than any other carb you consume. However excess levels of sugar can cause certain complications such as; Obesity, Vitamin and mineral deficiencies, Insulin insensitivity, risk of diabetes, Hyperactivity, drowsiness, and other illnesses.



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WHAT IS END GAME TRAINING?

Thanks to training there's not enough time for me to write much nowadays. Nonetheless there is one thing that I've discovered and proud to be apart of and that's End Game Training.

My experience with end game could not have come at a better time. I was on a journey to disconnect myself from those big corporate in your face gyms. As a trainer you'll quickly realize that those big name gyms produce big time disappointments. However I was fortunate enough to find myself sitting with a very positive and happy individual in a NYC coffee shop discussing my experience as a trainer/athlete, my ups and downs with corporate gyms and my philosophy towards training others.

This brings me to my point. If you are looking for an experience like no other I'd encourage you to continue reading.

When you walk into end game and ask, Where are all the machines? Remember this, you a machine. So incase you didn't know, NYC is going to be blown away once everyone discovers End Game Training. Now I'm sure your thinking, what is end game training? Well, here's my perspective on what end game training is all about.

End game training is a lifestyle change that prioritizes your healths ability to adapt to many different experiences at a high level of intensity. Regardless of your workout experience, at end game you start as a team and you finish as a team. So in other words the last person finishing is just as important as the first to start. At end game there's a much greater sense of having strong ties with the people you'll come in contact with. When you come to end game everyone will know your name.

Once you experience end game training you'll quickly realize that your not just working out. Expect it to be emotional, intense, and awesome. Your reward will not be based on how much you can lift but how far you can go. Doing well is based on your ability to express yourself in overcoming as many different planes and activities you partake in life. Now im sure your probably thinking that this sounds too good to be true. If so, I encourage you to stop on by and judge for yourself. Always remember that we are physical embodiments of our manifestatons. If your seeking to look your best, and feel your best, than you need to experience End Game Training.

THE END IS ONLY THE BEGINNING!



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PNF and DYNAMIC STRETCHING

To stretch or not to stretch? Most fitness experts nowadays will agree that static stretching before physical activity can actually be counter-productive, and potentially harmful. As an athlete, I am here to tell you that stretching is a vital part of any workout routine. In fact any injury that I have sustained during training came as a result of not taking the time to properly warm-up. What I will say on the issue is that overstretching before you partake in any activity can put you at risk of injury. Overstretching can enable you to extend muscles properly, making it harder to move as fast or freely.

The point of the matter is you should stretch, not because someone told you, but because there are many benefits that come along with it. Stretching gradually increases your body temperature, metabolic and heart rate, reduce friction on joints, allow proper length-tension relationship in muscle, reduce chances of sprains, and help your body adjust according to your activity.

Now we come to the issue as to what kind of stretching routine works best and how much time is necessary. Here are 2 types of stretching techniques that have support in the scientific world and are most commonly used by medical doctors, physical therapists, health professionals and personal trainers such as myself.


PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION 
PNF combines isometric, static, and passive stretching to improve flexibility. This technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new stretching position. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch.

Isometric Contraction Time: 6-10 seconds
Static Stretch Hold Time: 30 seconds
Repetitions: Minimum of 4 repetitions
Frequency: Minimum of 2-3 days a week


DYNAMIC WARM-UP
The dynamic warm-up typically replicate movements that are of the desired activity or sport which create a seamless transition. The goal is to elevate core body temperature, improve kinesthetic awareness, maximize active range of motion, and enhance motor unit excitability.

Time:5-10 minutes
Movement: Activity or Sport Specific
Frequency: Prior to doing activity

Over Training

When is enough enough? Its hard to figure out at times if muscles soreness is an occurrence of a great workout or over training. Before we go even further let me let explain what over training actually is. Over training is a physical, behavioral, and emotional condition that occurs when the load and intensity of ones exercise exceeds their recovery capacity. They're are many factors that go into over training. Trust me I would know. I spent the better part of my first 3 years of fitness over training. I used to go to the gym day in and day out 6 times a week working out. It didn't take long for me to become frustrated with my results. I always wondered what I was doing wrong but at the time didn't give much thought into researching how to build quality muscle. I actually believed that I was simply a hard gaining and that I had to work harder than most. As a result of over training there have been times when I found myself sick, tired, moody, distraught and to top it off I was getting nowhere with my results I was so desperately seeking.


Over training can be a result of:

•  Muscle tears that are created faster than the body can heal them.
• Protein deficiency 
• When levels of stress are elevated for prolonged periods of time.
• When your body spends more time in a catabolic state rather than an anabolic state.
• Excessive strain to the nervous system during training.

If you are ever find yourself coming up short make it a point to seek professional help. You can either train with a personal trainer or coach. Just make sure that they have the credentials to back up what they say. I can go on for hours about how many people out there consider themselves trainers and don't have a clue as to what they're speaking about. If your like me and have the time, pick up as many accredited books and get to town filling your mind with knowledge. After all knowledge is power. Oh, and don't forget about Hit Athletics, your favorite fitness blog spot!



Here are some tips as to what you can do to keep your self from over training:

Train With Efficiency
If you ever see someone spending more than an hour training chances are they are falling prey to over training or socializing. Don't be that person that hogs the machine for what seems like eternity. You'll only be getting in the way of those who are there for a real workout.

SLEEP 
I know getting a good nights sleep can be even harder than getting your backside to the gym. That goes without saying, sleep is one of the greatest contributors to muscle recovery and repair. A lack of sleep can prevent you from reaping the benefits of looking and feeling great. Get at lest 8 hours of sleep each night.

LISTEN TO YOUR BODY
I cant stress how important it is to get into the habit of listening to your body. If your not feeling 100% than back off a little. You don't have to go hard everyday. Sometimes taking a step back can be a good thing. Its during this time you can evaluate whats going on in you routine.

BE PATIENT
If your going into the gym looking to be in shape within a weeks time you got it all wrong. All great things come with time. This is not a sprint, its a marathon. Great results take time and if you can be patient enough the results will be worth your wild. Rome wasn't built in a day.


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Fitness And Pregnancy

If your looking to learn a thing or two about fitness and pregnancy I recommend you keep reading. Let me introduce to you Madeline Alvarado proud mother of 2 wonderful little girls with her third child on the way. Make no mistake, although Madeline is on her third pregnancy, that has not stopped her from living a life of health and wellness. You can rest assure that she is putting in the hours at the gym. Mommies got to workout out to. She has also taken the time to share her thoughts on the mental and physical benefits of fitness during pregnancy. 

During pregnancy between fatigue, weight gain, overall aches and growing pains you may not always feel like exercising during pregnancy but it is an important habit to get into. It's just as important as eating a nutritious and well balanced diet while pregnant. Studies show exercise reduces the risk of preeclampsia, gestational diabetes, constipation, urinary incontinence and back aches. The benefits of strength training during pregnancy are not limited to your pregnancy itself, but also continue on into your labor, delivery and postpartum stages as well. You always hear about the benefits of exercise whether you are pregnant or not including but not limited to maintaining a healthy weight, increased energy, improved strength and overall mental health. Exercise has been proven to lower stress levels and improve your posture, helping you look and feel better about yourself. Exercising while pregnant gives you all the benefits of regular exercise plus more. Some of the different ways to exercise that are very beneficial to pregnancy and can improve labor & delivery include weight training, core exercises and flexibility training. 

SQUATS

Squats should be done while pregnant to strengthen legs and have been known to tilt the uterus and pelvis forward, placing the baby in proper alignment for birth. It also encourages and strengthens the intensity of contractions, while relieving lower back pain. In some cases squatting has been known to decrease the need for episiotomy in pregnancy. Some women even choose to squat during delivery and doing this throughout your pregnancy would be highly beneficial for this. It has also been known to make the 2nd phase of labor which is pushing less time consuming.

YOGA

Yoga is ideal for pregnant woman. It helps maintain muscle tone while increasing flexibility with minimal weight bearing on your joints. One study found pregnant women who did yoga daily were more likely to have an ideal weight baby, less likely to have preterm labor and less likely to develop hypertension than those who didn’t practice yoga or did not exercise during their pregnancies.

CORE

Core exercises during pregnancy are still considered negative but in actuality having strong abdominal muscles during pregnancy is vitally important. Many women feel they will harm their baby but the good news is there are safe core exercises you can do during pregnancy. A strong core helps you carry more comfortable as well as supporting your body.

During the first 4 months of pregnancy you should be OK to lie on your back . The pelvic tilt is an effective pregnancy exercise for your abdominal muscles. Start by laying on your back and bending your knees. Press the small of your back down into the floor and stretch your stomach muscles. Hold this position for three seconds and return to a neutral position.  After the fourth month of pregnancy this exercise can be done against a wall, standing or on all fours.

Plank-type exercises are another great choice because they can be modified to fit anyone's fitness level. These can be done throughout each trimester of pregnancy and can be done numerous ways including the traditional way, on an ab ball, side planks on or off of an ab ball. Learning to engage your abdominal muscles will come in handy when it is time to push during labor. When you deliver, some women experience abdominal separation. This is where the 6 pack-muscle can split disengaging the muscles. Developing abdominal strength during pregnancy can help ease postpartum recovery of the abdominal muscles.

MENTAL HEALTH

With increasing hormones raging and your once "normal" body changing this is one of the hardest parts for a woman. Mentally, exercise helps you love yourself for who you are and the changes your body will experience in those 9 months. The endorphins released during exercise provide positive psychological effects, reducing stress and improving your mood. You sleep better and feel better with increased energy. The benefits of exercise during pregnancy far exceed my expectations and I promise you that you will feel the same way. Just think of one of the greatest benefits is that you will get back into pre-pregnancy weight and fitness level a lot quicker than if you sat on that couch for 9 months.

Happy Pregnancy :)

Madeline Alvarado

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5 Supermarket Tips To Healthy Eating

Who wants to be apart of the new fad diet? EVERYONE. Diets are meant to be broken, Its only a matter of time your body is going to reject 6 meals a day, why? Because its not for everyone and its downright hard as hell. Below are 5 tips to guide you into the right direction of healthy eating. Don't worry I'm not going to tell you to eat cardboard or some generic soy version of chicken. You can decide that on your own. Instead I'm going to teach you the right way to eating healthy by shopping smart. Being knowledgeable about what goes into products can also go a long way. Visit the U.S. Food and Drug Administration to understand nutritional labels and ingredients lists.


SHOP THE PERIMETER OF THE STORE
Shop were all the fresh food is. Don't be so quickly to run down the aisle were all the goodies are. Staying away from the central aisles can help you in so many ways. Make it a habit of buying the bulk of your grocery from the perimeter and make your way to the aisle for certain foods.


BUY FRESH FOOD
I have said time and time again, if it doesn't rot don't eat it. Granted not everything that doesn't spoil is not good for you like frozen foods such fruits/vegetables. There has been studies that state buying frozen fruits/vegetables and then defrosting them can in fact retain more nutrients.


THINK IN TERMS OF MAJOR FOOD GROUPS
Target areas of the supermarket by sections (diary, produce, meats, and so on). Candy, cakes, and potato chips are not a major food group and don't belong in your pantry to begin with. There are so many other alternatives to sweets. Just make it a point to become familiar with the healthy ones.


MAKE A SHOPPING LIST
That's right, stay clear of the wish list (I wish I had this, I wish I had that) and write a shopping list that reinforces good eating habits. After all we are talking about your health and wellness. If shopping becomes too difficult even with a list bring someone you can trust to help out with those sudden urges. Creating a shopping list can also lash your time spent in the supermarket. Remember, you are not the only one your shopping for there are other people involved, like your family.


SHOP WITH A FULL STOMACH
I'm sure you heard this before and for good reason. Food shopping with an empty stomach can make you more susceptible to unhealthy eating decisions. An easy way to avoid this is buy have some fruit or a large glass of water to help full your stomach.





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Long Term Effects Of Fitness

Its no secret that incorporating a fitness routine into your daily life can have a profound effect to your journey for longevity. Ever here a little goes a long way. Well, in this case that couldn't be any more than the truth. Exercising can be a burden for most people especially those pressed for time. Not everyone can give up an hour or two at the local gym, then again there's no golden rule that says you have to spend an hour or so exercising to reap the benefits. If you can make an effort create a 30 minute routine for yourself your on the right track.

Creating an exercise routine that taxes your Circulatory, Respiratory, and Muscular System can help you perform better under stress. Below I am going to break down the long term effects of exercise.


Circulatory System

• Taxing your cardiac muscles helps build thicker, stronger walls resulting more blood to be pumped per minute.
• Your resting heart rate can decrease due to more a efficient circulatory system.
• Your arterial wall becomes more elastic allowing for greater productivity for changes in blood pressure. 

Respiratory System

• Your respiratory system muscles become stronger resulting in greater oxygen intake. 
• Increased VO2 max.

Muscular System

• Increase in rate of energy production.
• Your muscles, bones, and ligaments strengthen enabling them to handle greater amounts of stress.
• Your muscles become capable of storing larger amounts of glycogen for energy.
•  Faster metabolism. 

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5 Simple Ways To Stay On Track

SET REALISTIC GOALS
Its no secret that men and women alike are seeking a life of health and wellness. Whether your goal is to lose weight, tone up, or have the body of a fitnees model you need to start somewhere. The best approach to have is to take it a step at a time. Dont't bother yourself with all the things you have to do, only focus on the now and what needs to be done today. The reason why most goals fail is because we become impatient, remember Rome wasnt built in a day.

DON'T BELIEVE THE HYPE
I love talking about dieting. I believe that dieting is the most misunderstood area in health and fitness. One minute you hear how great certain foods and supplements are for you, two months later there's some kind of health journal stating the negative causes and affects. My rule of thumb for dieting is simple. If it doesn't rott don't eat it. Be careful of prepackaged meals, fruit juices, fat free products. Make small adjustments into your diet that are going to have a profound impact in your future.

GET ENOUGH REST
New York is probably the most exciting city in the world. There is always something to do, places to be, people to see. You can easily get off track and occupy your time with other things rather than sleep. A New York minute can flash before your eyes and before you know it your hours of sleep are slowly decreasing. If you are like me and take your training seriously I can't stress how important sleep is. For every hour you sleep that's time you are giving your body the rest it needs to recuperate itself. So what are you waiting for? Get to bed.

FIND WHAT MOTIVATES YOU
Surround yourself with positivity. There's nothing more motivating than having sources you can draw inspiration from. If posting pictures of your ideal body on your wall or fridge is what does it for you, put those pictures up. Maybe a YouTube video might do the trick or a book from someone you admire that's in shape or radiates inspiration. Find whatever it takes for you to stay on track and make it a habit of consistanly visiting that source.

SURROUND YOURSELF WITH THE RIGHT PEOPLE
Not everyone is going to have the same goals as you. There are going to be many people that think going to day gym day in and day out is just down right crazy. Not having a support system of friends and family can be tough, trust me many people go through this. They are going to ask you to do things that will make you feel off track. If this happens take a second and regain your focus. Its not a sin to have a little fun, just make sure that you set your boundries and talk with others so they understand. Another thing you should be doing is talking to peole of similar interest. Make it a point to schedule a day for some sort of activity so others can have fun. Baseball at the local field, a game of basketball, or mabye some football will do the trick. The key is to find ways to be active with the ones you love.


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Free Weights VS Machines

Free weights or machines?  Well lets start off by saying that Jack LaLanne and Nautilus, pioneers of the modern day machines used in commercial gyms and homes across the world had great intentions. Ever since machines hit the fitness scene there has always been a debate relating free weights and their counterpart. Till this day depending on who you talk to you'll get mixed emotions. The truth lies somewhere in the middle. There are many variables to take into account. Both methods have pros and cons.

I my opinion your training should primarily consist of using free weights. Free weights involve more muscle fiber recruitment to stabilizing muscles not used when exercising on machines, but that's not to say that machines don't have their place as well. The advantage with machines seems to be more relevant for bodybuilding and singling out specific muscles groups.

Generally speaking when using free weights, you are more likely to fatigue your stabilizing muscles before your prime movers. Here's when using machines takes a turn for the best. For example, lets say your squatting and your near the end of routine, switch over to leg extensions and curls to stimulate muscle fibers even further. So not only did you take advantage of using free weights for stabilizing recruitment but you were able to hit your prime movers once again. Next time you train make it a point to take advantage of both worlds.

Many factors that I'm going to give you can can play into affect during muscular development : 

1. Load (level Of Resistance) 
2. Reps
3. Training Intervals & Rest
4. Intensity 
5. Frequency
6. Calorie Intake
7. Testosterone/Estrogen Levels

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Health Tip Of The Day

Your diet is more important than you know. Eating healthy helps you to feel and look great. Consuming the right foods can alter the swing of things and put you in such a positive state of mind. I know you have heard this many times before but you are what you eat. Having a balanced diet also has a profound affect on how you deal with your daily task that lie ahead.


Follow these 8 simple and easy tips that you can incorporate into your lifestyle.

1. Choose smart carbs ones.
2. Find ways to consume more Omega-3 fatty acids.
3. Always eat a healthy and balanced breakfast.
4. Keep exercising.
5. Get enough Vitamin D.
6. Consume more Selenium-rich foods 
7. Don't overdo caffeine.
8. STOP FOLLOWING USELESS FAD DIETS.

Seafood (oysters, clams, sardines, crab, saltwater fish and fresh water fish).
Nuts and Seeds (particularly Brazilian nuts)
Lean Meat (lean pork and beef, skinless chicken and turkey)
Whole Grains (whole-grain pasta, brown rice, oatmeal, etc.)
Beans/Legumes (low-fat diary products)


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Killer Workout Of The Week #3

Here's another one of my workouts. I bumped up the weight dramatically this time from 135lb to 185lb. why? because I can... lol... In this routine you want to finish as fast as possible. After completing your workout write your time somewhere you can find it for next time you come across another one of these bad ass killer workouts. Remember to warm up properly before any workout routine. Don't just start to rack plates on the bar and lift. Many injuries can occur if you decide to do so. I want you strong and healthy. So here it goes.


5 Power Clean
5 Burpess

5 sets 5-5-5-5-5

Gradually increase weight. So that's it 2 exercises for time. Let me know how it goes and feel free to leave a comment with your time.


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Motivation

To often are we faced with the notion that we are never to good to achieve the success we are looking for, whether its in the corporate world or our personal lives. There's this fear and disbelief that no matter how hard we try I'm just not good enough. Well if that's what you believe, it's sure as hell going to be what you become. We are all physical embodiments of our manifestations. It is not our lack of physical ability that keeps us moving forward. It is our thought process that hinders us to achieve to impossible. If you want to succeed make it a point to believe in yourself. You have to believe in yourself to the point that you can discipline yourself to be whatever it is you set forth to do. Ambition is not a learned behaviour, its part of your character. Visualize what you want, believe you can do it, and let nothing hold you back.

WE ARE ALL GREAT!

Five-10-Thirty

So I just finished a amazing routine and thought I'd share it with you. Take a barbell and stack it with 135 lbs. The reason I have been using this weight lately is because its a big enough load to get a great workout but not light enough to make it a walk in the park. Remember I'm no bodybuilder. I am an athlete and train like one. Not saying bodybuilders aren't athletes, they're just a different breed of athlete.

A few key reminders:

1. Keep your posture correct at all times.
2. If you feel off for any reason, maybe due to your posture or weight put the bar down and readjust.
3. Perform all exercises in order. 
4. Your rest period should be long enough to catch your breath.
5. Perform 5 sets of exercises in order.

10 Deadlifts
10 Front squats
25 Pushups
10 Bent over rows

After performing your 5 sets grab a pair of  30lb dumbbells for 30 curls, followed by 30 dips. 


BELIEVE.ACHIEVE.INSPIRE 

Fight Obesity

Who ever said being in shape is a walk in the park? In today's world it's a dreadful task to get to the gym. Excuses are the key to failure and lets be honest, Do you remember that person who gave up? NO ONE else does either.  We are either tired or pressed for time. Truth is we have become lazy striving for something we are not willing to work for. Lets take a little look into what's happening in the world as far as our health is concerned.

Statistics say that more than one-third of U.S. adults are obese and approximately of children and adolescents are obese. I personally believe these numbers are ridiculous and YES there is something we can do about this.

Four Causes for Chronic Disease 

Lack of exercise- drop the remote control and get off your butt (vampires, singing teens and csi will survive with or without you)
Poor nutrition - if it doest spoil don't eat it (the fresher the food the healthier it is)
Smoking- kick the cancer stick (we've all seen TRUTH COMMERCIALS)
Excessive alcohol consumption - party less to live longer (you wont die from a little down time people)


TAKE A STAND! It is up to you to make a change. "We are all physical embodiments of our manifestations". All it takes is one person to make a difference. Why cant that person be you?

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