Plan and get ahead of most

Planning can be the leading factor in future success! Careful planning can lead you to a college education, a career, and economic stability.  When thinking about your future, think about opening a retirement account: Roth IRA or Traditional IRA.  These are retirement accounts – the difference between both is when you would like to pay taxes.  You are going to pay them, the only thing is, do you want to pay taxes as you are contributing to the account or do you want to pay taxes at the end when you get the money (67 years of age now- or later depending on whether the gov. will raise the legal retirement age).  You can research on-line or go to a financial advisor and open a retirement account with only $250 to start and $50 monthly contributions: retirement accounts average an annual return of 10 % to 12 %  and the risks are fairly conservative! There are also 401k retirement accounts (usually through your employer).  If you do qualify for a 401k- take advantage of it! Your employer matches between 50 and 100%, what this means is that they give you anywhere between .50 cents to a dollar for every dollar you contribute.  Most employers will match one for one- so already your contributions are accumulating a 100% return on your investment- where can you get this…???? No where… unless you are a female… 

With planning in mind, how does planning help us stay fit and on task?

Well, very simple, plan your meals ahead of time.  This comes in as early as before going to the super market.  Make a list of proteins, carbs, fibers, and essential fats.  If you buy the right proportions of food, chances are that you will eat the appropriate proportions also.  On the same token, if you DO NOT buy unhealthy snacks- you will not have them at home and you will simply not consume them! (you cannot eat what is not there!)

The same goes for your work-outs.  Plan your exercise ahead of time.  It is easier to stay on task and follow a plan if is pre-determined. Your work outs can even be more effective, efficient and more intense if you put it in writing.  Plan specific exercises, plan days to work out, block out a specific hour and hold yourself accountable.

3 sneaky ways to train your core

“You can turn almost any exercise into one that improves core strength and stability”.

Single arm dumbbell bench press

• Without getting too technical: using one hand instead of two- creates a level of instability that taxes your core.  Your core has to work extra to hold you and the dumbbell in place.

Standing Lat Pulldown

• Standing up forces your body- core to work extra and keep your body stable and erect.

Overhead dumbbell press- while doing a reverse lunge

• Hold a dumbbell over your right shoulder and lunge back with your left leg.

Holding the weight up high forces your abs to stabilize your spine.

How many calories should you consume on a daily basis?

This answer really depends on your activity level and what your goals are.

The math is simple: calories in vs calories out.  If you want to gain weight, then you need a surplus of calories or eat consume more than you waste.  If you want to lose weight, you have to have a deficit of calories (ask our presidents how to achieve this- they are experts on deficits! J - or waste more calories than you consume.  You should adjust your meals according to your PLANED or expected activity level. 
Have a great week!
Your trainer Sebastian :)