GET RIPPED! With TRX RIP TRAINER

Ladies and Gentlemen,

I LOVE TO LIFT WEIGHTS! 

Whether it is the impossibly motivating adrenaline rush that surges through one's body during an uninterupted "swell session" where the blood courses through the veines to the muscles causing a near skin splitting effect.  Or, that natural high, knowing that for 45 minutes to 1 hour you are UNTOUCHABLE! 

Whatever your motivation, KEEP GOING! 

As much as I love lifting weights, there are several different types of lifters.  There's the power lifter, the olympic lifter, those lifting for sports (performance), those who lift for cardio, the body builder, functional trainer, and the all too often seen beach muscle only lifter (yeah! YOU TINY LEGS!)  DO A DAMN SQUAT!

Well today, is the day we talk about functional training and the revolutionary TRX RIP TRAINER!
I love this piece of equipment because it pushes the body in ways ordinary strength training does not.  With its design alone it forces the body and its muscle(s) to work asymetrically, providing you with a more complete total body workout. 

Asymetrical training has become a more sought after style of training for the complete athlete and everyday warrior as it more closely relates to our everyday activities allowing us to train in multiple plaines simultaneously.  By working through multiple plaines it allows us to isolate specific muscle groups, target our core (core strength is the foundation of all elite athletes), and increase total body endurance.  All of this, with one piece of equipment, without ever having to change or pick up a weight.  Check out the video above.

Contact Hummel Health & Fitness (Gretna, NE) to sign up for your Free RIP TRAINER Session Today!



BEST WISHES,
DEREK HUMMEL

Train Your Mind, Train Your Body

Welcome Back,

As a trainer it is easy for me to have success with my own training because it is my life.  If I miss a scheduled workout for myself, my day just is not the same.  The reason being is that for me training is as much mental as it is physical.  If my mind is not ready, my workout(s) tend to suffer and the (training) day is lost. 

I am a huge stickler on NOT good, but EXCELLENT form when training, as even, the slightest mishap can lead to injury.  And the only way to excellent form is to pay attention and focus on the movement and muscles at hand.

As I work with my clients I repeatedly ask them to "focus" and by that I mean pay attention to the exercise at hand and the muscles we are trying to recruit for "work."  Too many people enter a gym or training facility with everything on their minds except for the task(s) at hand, keeping them from their full fitness potential. 

Take for example a simple push-up.  It is almost never ending, when I ask someone to perform a push-up that their triceps are doing 90% of the work and the big muscle we're trying to target (the chest) is doing little to none of the work.  When the client returns the next day or when I ask them as they finish up, how their chest is feeling, they reply "we did chest?" Or "my arms are sore."  We then have to return to the basics and re-train their minds to train their bodies.  As trainers, clearly we are not able to contract your muscles for you and without a severly invasive hands on technique, we can not tell if you are even using the "target muscles."  Typically the name of the exercise explains the muscle groups being worked, (with the exception of a few) so when asked to perform a Chest Press you should assume you will be using your chest.  If you are not feeling it in the chest, chances are you are not doing it correct and you should seek advice. 

Which brings me back to "train your mind to train your body."  Fitness and healthy living is a state of mind as much as it is an activity.  Too many people just go through the motions, which leads to boredom, which typically leads to a gym membership that is just another bill instead of what it should be, an "investment in your life."  If you can train your mind to see fitness as a way of life and increase its level of importance to you, rather than it being just another thing on your list of "things to do" going to the gym will matter and the likely hood of you continuing on to fitness success is far greater. 

It so much easier to quit something that takes work and effort especially if you are not "ALL IN" and unfortunately our health and wellness is the first thing kicked to the curb when life becomes too "busy."  I call BS!  It should always be in the forefront of our minds and the first thing thing to stay, its far less expensive to live and maintain a healthy lifestyle than it is to pay for perscriptions (and trips to the doctor) that may help one thing and hinder another.  Avoid the status quo and be different! 

TRAIN YOU MIND FOR SUCCESS, put fitness first and the body shall follow.  Your bosses will have to understand ;) because what good are you to them, if you're laid up in a hospital or WORSE! 

Best Wishes,
Derek

Revolutionized Calorie Counting!!! My Fitness Pal

Ladies and Gentlemen,

It has been too long!  I could make the excuse to you that I have been too busy to keep you updated with the latest and greatest in the fitness world but I won't. 

Now, I am sure most of you already know about the software/app that I am going to share with you but if you do not know what I am talking about, PAY ATTENTION! 

If you're like most people trying to shed a few pounds, you have probably tried counting calories and more than likely have failed at it.  The reason being that it does take time and it is not always convenient.  Therefore, the calorie counting goes out the window and the results suffer. 

I have clients telling me all the time that they know "HOW" to eat and that they "DON'T EAT BAD" but the point they are missing is, not that they do not know how to eat or that they are eating bad, it is the simple fact that they are EATING TOO MUCH if weight loss is the goal.  Or, they are not eating enough if weight gain is the goal. 

With all of the technology, (smart phones, tablets, and computers) logging your nutrition and guessing has become a thing of the past.  I can't think of anyone who does not have their phone on them at most hours of the day.  In fact, I bet you have it right next to you as you read this, or you're reading this on your phone.  Either way, my point is, if you want to be successful whether it's weight loss, weight gain or simply to maintain it is important to know how much is going into your body and whether or not you are able to burn off those calories throughout the day.

With the help of a handy little app on your phone, tablet or computer called My Fitness Pal it takes the guess workout out of calorie counting and puts you back in control.  This app is perfect for those on the go.  There are over 1.8 million different food items and it even comes with a bar code scanner to help eliminate tedious data input.  Best of all!  It's FREE!

MFP has made this app to help keep you accountable and keep you on track all along your journey whatever it may be.  It allows you to interact with friends via their integrated social network so you and your friends, trainer or family can keep each other in check. 

If you are the type of person who thinks that logging food is a waste of time I have living proof that it works.  For 9 weeks my then fiance (now wife) used MFP to log her nutrition while working out diligently, she managed to lose 6% body fat and 5lbs. before our wedding day.  All the while she was able to indulge in some of her favorite foods while staying within her designated calories for her particular weight group. 

One of the greatest things about this app is that it allows you to eat some of the foods you enjoy while keeping you honest about portion sizes.  (Keep in mind eating the foods you like is fine but there are other consequences to be aware of not just weight gain.) 

My Fitness Pal is a fantastic, user friendly app that helps assure positive results.  Give it a try, you wont be disappointed.


Best Wishes,
Derek

Push Up Nation!

Hello again,

In America we have grown accustomed to instant gratification. Everything we do is fast paced, on the run, Go Go Go! So much that we make the excuse when it comes to fitness that we don't have enough time. I can't miss my show(s). Or we use our kids as a scapegoat. Well not anymore.

A workout can be done and done well in less than 30 minutes, whether its total body, cardio or body part specific. It can be done in your room on the road, in front of the tv in your house or in the break room at the office.

My favorite exercise that requires no equipment at all is the push up. There are so many different variation of the push that targets not only your chest muscles but your muscles throughout your body all the way to your toes. The push up is an excellent catalyst for muscle recruitment. It stimulates the muscles in your back, your chest, your core, and even your legs in some instances.

Below is a list of various push ups that can rock your body in less than 30 mind and keep your metabolism pumping all day.

Standard push ups
Incline push ups
Decline push ups
Spider mans
Burpee's w push ups
Diamond push ups
Alternating push ups (rt arm to lft arm)
Marine push ups (challenging)
Single arm push ups

And the list goes on, Master these exercise and you could be well on your way to a more chiseled physique.

Best wishes,
Derek

P.S. don't forget about nutrition!

Osteoperosis: Exercise to the rescue

Hello Again,

When people think of exercise, chances are they think weightloss, muscles, and cardio.  What you're probably not thinking about is the positive effects it has on your bones.  The structural foundation of the human body. 

As we age our bodies begin to deteriorate (breakdown) and can become brittle and weak.  Now sometimes certain things are unavoidable and unfortunately we are not the "Man of Steel" (ie. Superman) so we're not impervious to disease, infection and other illnesses. 

This blog is directed more for the ladies, however, the gents can take something from this as well.  Osteoperosis is the deterioration of the bones causing them to become brittle and weak increasing the chances of breaks as we age.  Now, we can take an active roll in preventing and/or slowing the process of osteoperosis or we can just sit back and let it overcome us.  You Choose! 

Attached is a link to an Exercise and Osteoperosis webmd article I found very informative.  Take a look and then take action. 


Best wishes,
Derek

GOOD FATS!!! BAD FATS!!!

Welcome Back,

In today's society there is a common misconception that we should avoid fats in our diet.  When in fact fats are a vital nutrient and incredible source of energy.  Below is a very informative article I found on WebMD.com about good fats vs. bad fats.  This is only part of the article if you would like to learn more follow the link at the bottom of the page. 

Best Wishes,
Derek

The Skinny on Fat: Good Fats vs. Bad Fats

How fats fit into your healthy diet.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Reviewed by Louise Chang, MD

Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep ourskin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.

The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat.

The problem is that the typical American diet is higher in fat: Roughly 34% to 40% of our calories come from fat. Why? Because they taste so good and are widely available in our food supply. Fats enhance the flavors of foods and give our mouths that wonderful feel that is so satisfying.

Does Dietary Fat Make You Fat?

So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.   
 ...continued

Kickin' The HABIT

Welcome Back,

In the health and fitness industry we encounter many obsticals.  Whether it is with food, exercising regularly, or simply finding motivation to want to be healthier.  Whatever it may be there are no impossible obsticals, they are only as difficult as you make them.   More often than not they appear difficult because we are so use to doing things the only way we know how.  Therefore it becomes HABIT. 

Obviously not all habits are bad, if they were, we would all be in trouble!

Habits are made and fortunately they can inturn, be broken for good or bad.  However, we are going to focus on breaking the BAD and making them GOOD. 

Research shows that it takes on average 21 days to break a habit.  Unfortunately, most of us don't ever make it to the 21 day mark to see any sort of positive change.  Instead we tend to think with the mindset that "if it hasn't killed me yet, it can't be that bad for me."  YET is the opperative word there.  Hasn't killed you YET! 

The United States of America is the #1 obese country in the world and it is because of that irrational thinking that got us to the TOP SPOT on a list I personally am not proud to be on.  We live in day and age where our children are dying before the parents because of preventable diseases like childhood diabetes (typically due to childhood obesity) primarly because of poor eating HABITS!  Allowed by who?  THE PARENTS!

Children do not know any different. It is up to the parents to take an active roll in the childs' lives and set good examples for them at an early age in order to prevent unnecessary illnesses throughout their lives. 

Now don't get me wrong, I think a kid should be a kid and be able to enjoy a candy bar from time to time.  But parents come on lets be a little bit reallistic about this and keep the garbage out of your house.  Good habits start in the home and they start with YOU! 

You are like superheros to your kids whatever you do they want to do too.  If they see you drink a pop they want a pop, if you have a candy bar they want a candy bar.  The list goes on and on.  So why not create the imprint in their minds at a young age that fruits and veggies are delicious and nutritious.  I know it's not always the most convenient snack but that is the problem with people to day is that we are so spoiled by convenience that we neglect to take the time to prepare a health conscious meal or snack not only for our kids but for ourselves as adults.  Instead of the morning pop have a CUP (6-8oz.) of BLACK COFFEE and a water with your breakfast and rather than wake up with just enough time to race out the door to work wake up 30 minutes earlier and have some breakfast with your kids.

I understand people don't like change, believe me I didn't either but I knew that if I didn't change in the profession I am in why should anyone else to want to either.

Take for example my love for Dr. Pepper. I will admit that there was a time where my vice was Dr. Pepper and believe me I LOVE Dr. Pepper!  But I realized that even though I enjoyed the taste of it, I knew that it was one of my obsticals I had to adjust to for me to achieve the goals I was trying to obtain.  First of all pop is aweful for you regardless of the delicious taste, but 90 percent of the time so is most anything that taste great.  But you learn to adapt.

I use to drink at least one pop daily and now I am lucky if I drink one a month.  I was able to kick the habit in less than a week because what I was working for meant that much to me. I was running a do as I say not as I do business and in fitness that just frustrates people more than motivates, so I had to make some changes. And I did!  I no longer crave pop, in fact I find that I can't get enough water and a pop just doesn't hit the spot anymore. 

All it takes is a little will power and the motivation to want to take the steps toward living a healthier and happier life. 

I KICKED my habit. And you can too! 


Best Wishes,
Derek