Welcome back! Sorry I took so long.
I assume if you're reading this you either workout because you have to or workout because you're like me and you love to. Either way, today's blog is not necessarily one for information that I provide to you but information for me, about my readers.
Now, I love listening to music and I especially love listening to music while I work out. Music that gets my blood pumping and wakes me up and gets me moving. I typically don't care what kind of music it is just as long as it has a good beat and a great tempo. I try to coordinate my music for the type of training I am doing. If am hitting the gym heavy I really enjoy listening to Linkin Park and bands of that nature and I will mix a little bit of rap/hip hop in as well, I'm not picky. But like I said earlier I'll listen to anything that gets me moving.
So, my question to you is, what gets you moving? What motivates you to push through that last rep or finish that next mile, whatever it may be? What type of music gets your mind correct and blocks out all other distractions? Are you Punk? Country? Rock? Rap? Pop? Maybe you got Beiber FEVER! I'm not judging. Im just saying.
Feel free to post what you Rock on your headphones or stereo in the comments or on the Hummel Health & Fitness Facebook page.
Sincerely,
Derek
Friday, March 18, 2011
Thursday, February 3, 2011
I Dare YOU!!!
Welcome,
In the Midwest, we don't have the luxury of gorgeous weather year around. When you're couped up in the house for days on end or stuck working longer than average hours, because it's snowing or pouring down rain, this tends to take a toll on you both mentally and physically. You may not realize it but sunshine has a powerfully positive affect on one's mind and body. (don't get me wrong too much sun has its negative effects) The same goes with "CRAPPY" weather and unfortunately it's winter time and there may be more gloomy days than bright and shiny days. This may not be the same for everyone but I will speak from my own experiences and what I have found over the years is that when the sun is high my spirits are high and when the sun is low (cloudy) my spirits are low adding much unwanted stress. In my line of work I can't afford to be a "Debbie Downer" if I was stressed and moody all the time no one would want to train with me. So instead of letting my stresses build up, I find alternative ways to manage these stresses and alleviate them from my train of thought. Because you have to keep going, so how do you deal with it?
Stress unfortunately is one of the leading causes of weight gain in America and it is something we as Americans put on ourselves. You create your own stresses and that doesn't have to be. More often than not when a person is experiencing higher levels of stress they rarely ever do something that rids themselves of some of the stress, but merely reach for, I don't know, "COMFORT FOOD" or bury it inside on top of all the other things that may be causing these unnecessary stresses. When you do this, you are doing more harm than help to yourself, again, both mentally and physically. When you don't fix the problem it tends to come back and haunt you with more vengeance than before, because all you did was add to the stress you previously had by eating something you knew wasn't good for you or you suppressed it for it to resurface at a later time.
High levels of stress are known to cause increased levels of cortisol, which in turn can cause increased fat cell storage. Cortisol like its counterpart adrenaline are both produced in the adrenal gland, cortisol which is more often produced during higher moments of stress causing one to be more lethargic thus promoting unwanted fat storage and adrenaline which promotes increased energy and the usage of fat cells for energy.
GOOD NEWS! There are ways to decrease your levels of stress and increase the amount of joy and success you are having on your weight loss journey. However, like with everything it requires change, now this does not necessarily mean all at once, but simply, "BABY STEPS." Find what works for you and stick with it but be honest with yourself and whatever you choose and when that isn't working anymore find something new. What works for me may not work for you, so you have to find your own "peace maker," find what really makes you happy, something you know you wont regret, something that doesn't have a negative effect on the direction you choose to go. Like go for a run, walk the dog or for some people its mowing the lawn. So, what works for you?
A few of my personal "peace makers" are watching a hilarious movie or TV show, I love to laugh (YEAH I said movie or TV SOMETIMES its necessary to not do anything, but NOT ALWAYS), Reading (books that expand my mind, ie. self-help books) and believe it or not exercise :). I truly love going to the gym it makes or breaks my day. There are days when I don't always feel like going but when I'm done I know that I did something to better myself for years down the road. I use these as my outlets, my get away from reality, from the daily grind for just a brief moment in order to center myself and allow me to refocus on whats important my family, my health and my happiness.
Go ahead and find your Peace Maker, I DARE YOU!
Best Wishes,
Derek
Stress unfortunately is one of the leading causes of weight gain in America and it is something we as Americans put on ourselves. You create your own stresses and that doesn't have to be. More often than not when a person is experiencing higher levels of stress they rarely ever do something that rids themselves of some of the stress, but merely reach for, I don't know, "COMFORT FOOD" or bury it inside on top of all the other things that may be causing these unnecessary stresses. When you do this, you are doing more harm than help to yourself, again, both mentally and physically. When you don't fix the problem it tends to come back and haunt you with more vengeance than before, because all you did was add to the stress you previously had by eating something you knew wasn't good for you or you suppressed it for it to resurface at a later time.
High levels of stress are known to cause increased levels of cortisol, which in turn can cause increased fat cell storage. Cortisol like its counterpart adrenaline are both produced in the adrenal gland, cortisol which is more often produced during higher moments of stress causing one to be more lethargic thus promoting unwanted fat storage and adrenaline which promotes increased energy and the usage of fat cells for energy.
GOOD NEWS! There are ways to decrease your levels of stress and increase the amount of joy and success you are having on your weight loss journey. However, like with everything it requires change, now this does not necessarily mean all at once, but simply, "BABY STEPS." Find what works for you and stick with it but be honest with yourself and whatever you choose and when that isn't working anymore find something new. What works for me may not work for you, so you have to find your own "peace maker," find what really makes you happy, something you know you wont regret, something that doesn't have a negative effect on the direction you choose to go. Like go for a run, walk the dog or for some people its mowing the lawn. So, what works for you?
Go ahead and find your Peace Maker, I DARE YOU!
Best Wishes,
Derek
Tuesday, January 11, 2011
YOU CAN'T BUILD A TEMPLE ON A WEAK FOUNDATION!!!!
Welcome Back,
Ladies and gentlemen welcome to 2011, I hope you had a wonderful holiday season. Now, I'm sure if you're reading this it's because your new years resolution was to lose weight and get in better shape. If so, congratulations, and best wishes as you head down the road on your new journey.
As i am sure you already know, YOU ARE NOT ALONE! Every year millions of people start the new year with the resolution to treat their bodies better and every year there are more people who de-committ to their resolution(s), usually within the first month, than there are who are fully committed to their fitness success.
The reason for this is because: A) they are expecting overnight success, B) they are giving it a half-hearted effort, or C) they are missing a key ingredient necessary to accomplish their desired goals. C: is what I am hear to talk to you about. This key ingredient is that of a SOLID FOUNDATION and by solid foundation I mean proper nutrition and support for your body to maintain and perform at an optimum level.
Today's food sources, when it comes to the necessary nutrients needed for your body to operate as it was intended to do, are far below that of which our grandparents and parents were raised on. With added preservatives and fillers our bodies aren't able to recognize some of the "garbage" we put into our bodies on a regular basis. Thus, leading us towards the use of supplemental nutrition to make up for those nutrients lost through processing and cooking.
I am a firm believer in supplementation for the right reasons. Now, I will admit when I was younger I wanted the quick fix just like you. I was looking for the next best thing all the time that would put my fitness success over the top. What I was doing, is what you should not do!!! Weight loss and weight gain is not something that is done in a day or a week. Yes, you can lose weight and/or gain in a week but it wont be the insane results you see on T.V. shows or fancy weight loss ads. It's going to be a pound or two at a time.
Transforming your body from fat to fit or bones to beach body, is and should always be, a marathon and never a sprint. Sprinting to your destination can only lead to unwanted effects. If you're looking to add nutritional supplements to help you on your way to your goals. Start, by adding a good antioxidant and multi-vitamin/multi-mineral to your daily diet and then look into finding a cleanse you can take daily (keep in mind a cleanse is different than a detox). Cleanses are becoming more and more popular and has become something that I personally can attest to, as I use a cleanse every day in order to "DE-GUNK" my system, to allow my body to be more receptive to the nutrients my body needs in order to rid my body of unwanted FREE-RADICALS and toxins. So if supplementation is something you are looking into, make sure you know what it is you are purchasing before you buy, and always check with your physician before adding a product to your daily regimen.
If you would like assistance in finding proper nutritional supplements please feel free to email me at wderek.hummel@gmail.com I would be happy to help guide you on your way to fitness success!
Best Wishes,
Derek
Ladies and gentlemen welcome to 2011, I hope you had a wonderful holiday season. Now, I'm sure if you're reading this it's because your new years resolution was to lose weight and get in better shape. If so, congratulations, and best wishes as you head down the road on your new journey.
As i am sure you already know, YOU ARE NOT ALONE! Every year millions of people start the new year with the resolution to treat their bodies better and every year there are more people who de-committ to their resolution(s), usually within the first month, than there are who are fully committed to their fitness success.
The reason for this is because: A) they are expecting overnight success, B) they are giving it a half-hearted effort, or C) they are missing a key ingredient necessary to accomplish their desired goals. C: is what I am hear to talk to you about. This key ingredient is that of a SOLID FOUNDATION and by solid foundation I mean proper nutrition and support for your body to maintain and perform at an optimum level.
I am a firm believer in supplementation for the right reasons. Now, I will admit when I was younger I wanted the quick fix just like you. I was looking for the next best thing all the time that would put my fitness success over the top. What I was doing, is what you should not do!!! Weight loss and weight gain is not something that is done in a day or a week. Yes, you can lose weight and/or gain in a week but it wont be the insane results you see on T.V. shows or fancy weight loss ads. It's going to be a pound or two at a time.
Transforming your body from fat to fit or bones to beach body, is and should always be, a marathon and never a sprint. Sprinting to your destination can only lead to unwanted effects. If you're looking to add nutritional supplements to help you on your way to your goals. Start, by adding a good antioxidant and multi-vitamin/multi-mineral to your daily diet and then look into finding a cleanse you can take daily (keep in mind a cleanse is different than a detox). Cleanses are becoming more and more popular and has become something that I personally can attest to, as I use a cleanse every day in order to "DE-GUNK" my system, to allow my body to be more receptive to the nutrients my body needs in order to rid my body of unwanted FREE-RADICALS and toxins. So if supplementation is something you are looking into, make sure you know what it is you are purchasing before you buy, and always check with your physician before adding a product to your daily regimen.
If you would like assistance in finding proper nutritional supplements please feel free to email me at wderek.hummel@gmail.com I would be happy to help guide you on your way to fitness success!
Best Wishes,
Derek
Thursday, December 16, 2010
5 WAYS TO AVOID OVEREATING FOR THE HOLIDAYS
Welcome back Friend,
I would like to apologize for taking so long to post another blog. I have simply been trying to come up with an original topic for this time of year. It seems like right around this time anyone who may have something to say or do with health and fitness always writes about the dreaded "New Years Resolution". Now don't get me wrong the thought had crossed my mind, however, I just couldn't bring myself to "NAG" at everyone who says every year, "THIS IS THE YEAR I AM GOING TO LOSE WEIGHT!" I mean great! GO FOR IT! But stick to it and give it an honest effort.
WHOA! Sorry, I kind of went of on a tangent.
Let's get back on track.
Rather than you reading about my belly aching how no one ever does what they say they are going to do. I am going to give you my TOP 5 Ways to AVOID Unnecessary OVEREATING during the holidays. Are you ready? Here goes:
5. If you MUST HAVE DESSERT: CHOOSE WISELY, (1 PIECE, small) NOT two or three and certainly NOT THE WHOLE DAMN PIE!
4. I know Mom and Grandma's cooking is delicious but GO EASY on the Carbs and NO SECONDS! REMEMBER Portion size is Half the Battle.
3. Drink Plenty of WATER. Drinking lots of water will give you that full sensation without the extra calories allowing you to curb your appetite better than if you were starving.
2. DON'T SNACK on holiday treats. These are empty unwanted calories that you don't need and more often than not are full of sugars and starches.
And finally my #1 tip for avoiding holiday overeating....
1. DON'T EAT YOUR WHOLE DAYS WORTH OF CALORIES IN ONE SETTING!!!!! Just because it's the holidays does not mean over indulge. Eat smaller meals throughout the course of the day, weekend and week and your body will thank you later. I PROMISE!
Yours in Inspiration,
Derek
I would like to apologize for taking so long to post another blog. I have simply been trying to come up with an original topic for this time of year. It seems like right around this time anyone who may have something to say or do with health and fitness always writes about the dreaded "New Years Resolution". Now don't get me wrong the thought had crossed my mind, however, I just couldn't bring myself to "NAG" at everyone who says every year, "THIS IS THE YEAR I AM GOING TO LOSE WEIGHT!" I mean great! GO FOR IT! But stick to it and give it an honest effort.
WHOA! Sorry, I kind of went of on a tangent.
Let's get back on track.
Rather than you reading about my belly aching how no one ever does what they say they are going to do. I am going to give you my TOP 5 Ways to AVOID Unnecessary OVEREATING during the holidays. Are you ready? Here goes:
5. If you MUST HAVE DESSERT: CHOOSE WISELY, (1 PIECE, small) NOT two or three and certainly NOT THE WHOLE DAMN PIE!
4. I know Mom and Grandma's cooking is delicious but GO EASY on the Carbs and NO SECONDS! REMEMBER Portion size is Half the Battle.
3. Drink Plenty of WATER. Drinking lots of water will give you that full sensation without the extra calories allowing you to curb your appetite better than if you were starving.
2. DON'T SNACK on holiday treats. These are empty unwanted calories that you don't need and more often than not are full of sugars and starches.
And finally my #1 tip for avoiding holiday overeating....
1. DON'T EAT YOUR WHOLE DAYS WORTH OF CALORIES IN ONE SETTING!!!!! Just because it's the holidays does not mean over indulge. Eat smaller meals throughout the course of the day, weekend and week and your body will thank you later. I PROMISE!Thank you for stopping by and I wish you all a very Merry Christmas and Happy New Year!
Yours in Inspiration,
Derek
Monday, November 29, 2010
*EATERS: DON'T QUIT FOOD! QUIT BAD FOOD CHOICES!
Welcome Back Friend,
When you think weight loss, what are your first thoughts? Are you thinking, dieting SUCKS! Or, maybe it's, well if I exercise I can still eat and drink what I want. Or, are you thinking, if I want to lose weight I can't have any fun and I have to give up all the foods and beverages I love. Well, neither is necessarily true. What if I told you that you can still lose weight and eat and drink some of the things you love. I bet you're sitting there thinking YEAH RIGHT!
Guess what? You can! IN MODERATION! The problem with most people these days is they OVER EAT! Americans are PIGS!!! Take for example, Myself and Thanksgiving. I love food and I love to eat and over the course of 3 days during Turkey Day I more or less gorged myself with food and drink. Now, I don't always eat like that but I did and I felt miserable. I gained 8 POUNDS in 3 DAYS! People that is awful and coming from me a PERSONAL TRAINER that really doesn't set a good example. However, I did it to prove a point, that if its available, we will eat it because we are human and we succumb to temptation, which can be a very evil thing.
Now, pay attention! If you are a person reading this thinking I don't eat that much and I feel I am a relatively healthy eater chances are you are not. First off, eating fewer calories is great don't get me wrong but skipping meals is rarely the best option. Too often, I hear clients telling me I don't have time to eat I am to busy. That is no excuse. I am sure you have more than enough time to eat and I definitely know there is plenty of time to get a snack in as well.
Lets take time to find time. Are you ready?
While checking emails? Facebook? Reading this blog? Shopping online? Watching TV? Driving in the Car?.... I'll just leave it at that for now, I think you get the picture. Make time for yourself because time waits for no one.
Wait a minute... Let's get back to the eating thing. PORTION SIZE IS EVERYTHING!!!! Take for example, going out to eat. Now, I'm sure you are no dummy and you know that what they serve you in a restaurant is fr more than a normal serving size. If you don't, PAY ATTENTION!! Almost everything you order in a restaurant is easily more than 2X a normal serving size. I'm not saying you shouldn't eat it or that you can't eat it. I am saying that you shouldn't eat the whole thing, resist temptation and cut it in half and take the rest home. More often than not in that one meal you are getting close to half, if not more, of your daily caloric intake. So people be smart! The same goes for when you're at home. And do not neglect your three main meals. Especially not BREAKFAST!!!
Here is a great recipe for some added flavor to your chicken or fish dinners:
Peach Pico de Gallo
Hope you enjoy!
Oh ,by the way, snacking is allowed. However, as well as your regular meals, your snacks should be high in nutritional value because PEOPLE, THEY DO SERVE A PURPOSE!!! So, go ahead and eat just eat SMART and OFTEN by purchasing foods with higher nutritional values and avoiding processed JUNK!!!
Thanks For Stopping By,
Derek
Guess what? You can! IN MODERATION! The problem with most people these days is they OVER EAT! Americans are PIGS!!! Take for example, Myself and Thanksgiving. I love food and I love to eat and over the course of 3 days during Turkey Day I more or less gorged myself with food and drink. Now, I don't always eat like that but I did and I felt miserable. I gained 8 POUNDS in 3 DAYS! People that is awful and coming from me a PERSONAL TRAINER that really doesn't set a good example. However, I did it to prove a point, that if its available, we will eat it because we are human and we succumb to temptation, which can be a very evil thing.
Now, pay attention! If you are a person reading this thinking I don't eat that much and I feel I am a relatively healthy eater chances are you are not. First off, eating fewer calories is great don't get me wrong but skipping meals is rarely the best option. Too often, I hear clients telling me I don't have time to eat I am to busy. That is no excuse. I am sure you have more than enough time to eat and I definitely know there is plenty of time to get a snack in as well.
Lets take time to find time. Are you ready?
While checking emails? Facebook? Reading this blog? Shopping online? Watching TV? Driving in the Car?.... I'll just leave it at that for now, I think you get the picture. Make time for yourself because time waits for no one.
Wait a minute... Let's get back to the eating thing. PORTION SIZE IS EVERYTHING!!!! Take for example, going out to eat. Now, I'm sure you are no dummy and you know that what they serve you in a restaurant is fr more than a normal serving size. If you don't, PAY ATTENTION!! Almost everything you order in a restaurant is easily more than 2X a normal serving size. I'm not saying you shouldn't eat it or that you can't eat it. I am saying that you shouldn't eat the whole thing, resist temptation and cut it in half and take the rest home. More often than not in that one meal you are getting close to half, if not more, of your daily caloric intake. So people be smart! The same goes for when you're at home. And do not neglect your three main meals. Especially not BREAKFAST!!!
Here is a great recipe for some added flavor to your chicken or fish dinners:
Peach Pico de Gallo
Ingredients:
1 c. peaches, diced
1 c. mango, diced
1/4 c. onion, diced
1/4 c. yellow pepper, diced
2 Tbsp. cilantro, minced
1/4 c. lemon juice
1/2 chipotle, minced
Sea salt
Preparation:
Combine all ingredients in a small saucepan and heat on medium. Makes 2 cups.
Hope you enjoy!
Oh ,by the way, snacking is allowed. However, as well as your regular meals, your snacks should be high in nutritional value because PEOPLE, THEY DO SERVE A PURPOSE!!! So, go ahead and eat just eat SMART and OFTEN by purchasing foods with higher nutritional values and avoiding processed JUNK!!!
Thanks For Stopping By,
Derek
Wednesday, November 17, 2010
READY FOR SOME ACTION!!!
Hey Friend,
Let me ask you a question. Are you a DOER or a BOO HOO 'ER? A BOO HOO 'ER is someone who will do everything they can and use every excuse in the book to keep from having to do the necessary work to reach and even surpass their goals.
"Things may come to those who wait, but only the things left by those who hustle."
-Abraham Lincoln-
This holds true in the fitness industry as well. I am as guilty as the next person when it comes to taking the necessary steps to achieving fitness success. There are days, weeks, even months where I don't want anything to do with a gym. And believe me I've used every excuse out there from I'm tired or I hate my job to I feel like people are judging me when I workout. You're are not alone! There are several times where I have had to really dig down deep to find even an inkling of desire to want to get off of the couch but I did it and I do it everyday because I know in the long run NO ONE ELSE IS GOING TO DO IT FOR ME! I am in the driver seat and only I hold the keys to my success and no one is going to stop me from reaching my goals.
IT'S TIME FOR SOME ACTION! ARE YOU READY?
Stop waiting for the right moment and take the keys, take back control of your life. Life waits for no one, take the time to pursue whats important to you and become a DOER! DO! Set goals. DO! Push yourself beyond what you think you can do. DO! Address your fears.
By becoming a DOER you are taking action, you are enabling yourself to achieve the unthinkable. If you want to be skinny DO IT! If you want to run a marathon DO IT! If you want to do pull-ups DO IT! NO ONE ELSE WILL DO IT FOR YOU! So turn your life around and become a DOER and Kick the BOO HOO 'ER to the curb!!!!
Sincerely,
Derek
Let me ask you a question. Are you a DOER or a BOO HOO 'ER? A BOO HOO 'ER is someone who will do everything they can and use every excuse in the book to keep from having to do the necessary work to reach and even surpass their goals.
"Things may come to those who wait, but only the things left by those who hustle."
-Abraham Lincoln-
This holds true in the fitness industry as well. I am as guilty as the next person when it comes to taking the necessary steps to achieving fitness success. There are days, weeks, even months where I don't want anything to do with a gym. And believe me I've used every excuse out there from I'm tired or I hate my job to I feel like people are judging me when I workout. You're are not alone! There are several times where I have had to really dig down deep to find even an inkling of desire to want to get off of the couch but I did it and I do it everyday because I know in the long run NO ONE ELSE IS GOING TO DO IT FOR ME! I am in the driver seat and only I hold the keys to my success and no one is going to stop me from reaching my goals.
IT'S TIME FOR SOME ACTION! ARE YOU READY?
Stop waiting for the right moment and take the keys, take back control of your life. Life waits for no one, take the time to pursue whats important to you and become a DOER! DO! Set goals. DO! Push yourself beyond what you think you can do. DO! Address your fears.
By becoming a DOER you are taking action, you are enabling yourself to achieve the unthinkable. If you want to be skinny DO IT! If you want to run a marathon DO IT! If you want to do pull-ups DO IT! NO ONE ELSE WILL DO IT FOR YOU! So turn your life around and become a DOER and Kick the BOO HOO 'ER to the curb!!!!
Sincerely,
Derek
Tuesday, November 9, 2010
HELP YOURSELF?!!!!
Hello Friend,
When you read or hear the words "HELP YOURSELF" what is the first thing you think of? Is it FOOD? Candy? Alcohol? Or, is it the literal meaning of actually helping yourself? Right now you are probably more confused than you have been in a long time. What the heck does he mean, HELP YOURSELF?
If you haven't figured out what I am referring to yet let me simplify this for you. I MEAN EXERCISE! This doesn't mean you need to exercise for hours a day it is as simple as 20 minutes a day. Now if you're one of those people sitting here reading this and thinking I don't even have 20 minutes to spare. I beg to differ!
Let me help you find time... Here are a few examples of adding 20 minutes to your day: wake up 20 minutes earlier than normal, take 20 minutes at lunch, or how about this one and I know this is painful to think about but maybe, just maybe cut out ONE TV SHOW A NIGHT! Now I know all of you probably just GASPED! at the thought of missing 20 minutes of couch/TV time. But please believe me in the long run it will be more than worth it.
Thank You for Stopping By.
Derek Hummel
When you read or hear the words "HELP YOURSELF" what is the first thing you think of? Is it FOOD? Candy? Alcohol? Or, is it the literal meaning of actually helping yourself? Right now you are probably more confused than you have been in a long time. What the heck does he mean, HELP YOURSELF?
Well, I am asking and inviting you to help yourself, help yourself become a healthier person, live a more energy filled lifestyle and especially a more fullfilling stress free life. Today we see so many people making too many committments to everything but themselves. However, by rarely, if ever, taking the necessary time to give your body the necessary attention it requires for daily maintance you are doing more harm to yourself than you might think.
If you haven't figured out what I am referring to yet let me simplify this for you. I MEAN EXERCISE! This doesn't mean you need to exercise for hours a day it is as simple as 20 minutes a day. Now if you're one of those people sitting here reading this and thinking I don't even have 20 minutes to spare. I beg to differ!
Thank You for Stopping By.
Derek Hummel
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