The Benefits of a regular stretching routine…
The Benefits of a regular stretching routine…
Whether you’ve trained with me in that past or you are currently training with me then you know that I don’t put you through a lot of stretching exercises during our workouts. What I like to do is put you through the full range of motion of an exercise so that we can increase the mobility of a joint.
But that doesn’t mean you shouldn’t stretch!
Stretching your muscles regularly can give you many benefits and should be a part of your daily exercise routine. Some of those benefits include:
- Improved circulation
- Better posture
- Relaxation and stress relief
- Enhanced muscular coordination
- Reduced risk of injury
There are several ways to incorporate more stretching into your physical fitness program including yoga and pilates, which will also strengthen the muscle. At a minimum you should be stretching at least 3 days per week, and especially after a strenuous resistance training session.
Take 30 minutes every day to stretch your muscles and see how much better you feel.
Need help with a stretching routine? Give me a call at 601-201-3823. I would be glad to answer your questions.
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
Healthy or Not? Do your research!
Have you seen the commercials for KFC’s new “grilled” chicken? If not, you must not watch that much television because they are running spots on almost every channel.
One of my clients asked me if the new grilled chicken was healthier than the fried chicken, so I did a little research. Here’s what I found:
- The Original Recipe Breast (1) has 370 calories, 21 grams of fat, 5 grams of saturated fat, 1050 mgs of sodium, 7 grams of carbohydrate, and 38 grams of protein
- The New Grilled Breast (1) has 180 calories, 4 grams of fat, 1 gram of saturated fat, 440 mgs of sodium, 0 grams of carbohydrate, and 35 grams of protein.
So, as you can see KFC’s new grilled chicken is a healthier choice. But did you know that there is an even healthier choice right at KFC. And this is a very simple way of reducing calories and fat from something that might otherwise have been harmful to your goals.
- If you remove the skin from the Original Recipe Breast you will only be taking in 140 calories and 2 grams of fat, while still getting ample enough protein.
What’s my point?
Do your due diligence! Don’t take everything for face value. Marketing is supposed to make you think and act a certain way, so make sure you do your research.
Another valid point that I want to make here is that you must exercise portion control. If you were to get the two piece meal grilled, with coleslaw and a biscuit you would be taking in 680 calories. And that is not counting a soft drink if you get one, which can run anywhere between 240 and 800 calories alone. This includes the lemonades and sweet tea as well.
A better meal would be one Original Recipe Breast with the skin removed, a side of green beans, and water. Just 205 total calories. Plus you get the combined thermogenic effect from eating a protein and a green vegetable together. BONUS!
Now, I am not saying that we should all go on the KFC diet. Ultimately, I would rather you buy fresh boneless skinless chicken breasts and fresh green beans from the grocery and cook it yourself. This is just one example of how you can make better choices when your “choice” is limited. All it takes is a little research on your part.
Exercise more, make smart nutrition choices, and watch your body shape transform.
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjackonpersonaltrainer.com
Swine Flu (Is your immune system up for the challenge?)
Well if you’ve been listening to the news lately then you know that everyone is talking about the Swine Flu.
One of two things will occur. Either it will disappear over the next couple months, which would be the best case scenario, or it will turn into the pandemic that all the news stations would make you believe it is already.
Could this thing get bad? Of course. So don’t misunderstand what I am about to say.
Of the 27 million people that live in the world’s most populated city, only 149 deaths have been reported as of yesterday. And there have only been 2,000 reported cases.
That’s not even 0.00001% of that cities population that have either died or been infected.
Now I know what you are thinking, because the media is using the exact same reason to fuel this ratings fire already…
…you’re thinking that because it’s Mexico they’re not equipped to handle all the cases, therefore all of them could not be reported yet.
A valid point, but let’s not go empty the shelves at the super market just yet.
Right now you should just be keeping an eye on this thing.
And in the mean time ask yourself this question?
Is your immune system up to the challenge?
Well just in case it’s not, here are a few tips that you can use right now to start bolstering your immune system and making it stronger:
- Wash Your Hands. This is quite simply the easiest thing you could be doing to prevent the spread of communicable diseases. If you’re in a public place without the capability of washing your hands, make sure you don’t rub your eyes or nose, and keep from touching things and putting them in your mouth (i.e. Food) until you’ve had the opportunity to wash your hands.
- Make Sure You Are Getting Plenty of Sleep. You should be getting on average about 8-9 hours of sleep per night for optimal health, but at the very least you should be getting 6-7 hours every night.
- Start Eating Healthier. Try getting more immune boosting foods that contain Vitamin C, Vitamin E, and Beta Carotine like fresh fruits and green vegetables. You also want to be getting your daily dose of Omega-3′s from things like fish and nuts.
- Exercise On a Daily Basis. Did you know that moderate intensity exercise in the form of resistance training can actually increase your immune system function? Combining 3 days per week of resistance training with 6 days per week of cardiovascular training can have your immune system functioning at optimal levels and almost ensure that you can fight off even the nastiest of “bugs.”
Now, although I can’t help you with the first two on this short list, I can help you with the last two with your very own nutrition plan and exercise program.
Contact me today to schedule a no obligation, complimentary nutrition and fitness assessment so we can determine the best course of action for your immune boosting plan and ultimately YOUR HEALTH!
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
P.S. Do you know whether or not your immune system is equipped to handle this impending flu outbreak? Contact me today so we can get started bolstering your immune system so you never have to wonder!
My Top 5 Snack Foods
Do you ever find it difficult to get that mid morning or afternoon snack between your regular meals to help curb cravings and keep metabolism stimulated?
If you’re like me than, yes, you do all the time. I usually don’t have much time to eat between meals due to my client schedule, but have recently found several snacks that work very well and are very healthy.
So today I am bringing you my Top 5 snacks that I like to have on hand for when I need a quick burst of energy or when I am trying to fight off the craving monsters.
My Top 5 Snack Foods…..
- Ziplock Bag of Fresh Veggies. Probably one of my favorites because the vegetables and the combination of vegetables can change everytime you bring it along with you. Try bell peppers (all colors), sliced cucumber, and grape tomatoes!
- EAS Advant Edge Protein Shakes and a Fuji Apple. The EAS shakes are ready to drink, contain 1g of sugar, 17g of protein and fit conveniently in a small cooler or a small refrigerator at work. The combination of the low glycemic apple combined with the protein shake gives your metabolism and your energy levels a significant boost!
- Almonds and Grapefruit. Just a handful of almonds and 1/2 a grapefruit can give you energy for the entire day. Remember, nuts are a high calorie food because of the high amounts of GOOD fats, so limit yourself to just a handful a day.
- Carb Master Yogurt. This is a new addition to the Kroger brand of yogurts. It has only 3g of sugar compared to 13g of sugar in regular yogurt and also contains 12g of protein compared to just 8g in regular yogurt.
- 1/2 Peanut Butter & Jelly Sandwich on Ezekiel Bread. Wait a minute! PB&J? Yes, I do PB&J. Here is my secret…use Skippy Natural PB (less sugar), Reduced sugar jelly, and of course, Ezekiel Bread which is made with lentils and spelt, and is considerably lower on the glycemic index than whole wheat bread. You can cut as much as half the calories by doing this, and it tastes good too. Plus its only 1/2 a sandwich!
There you go. My Top 5 Snack Foods! Give them a try and if you have some that you like to use email them to me at comments@bestjacksonpersonaltrainer.com. I would love to share some of your ideas with everybody else.
Stay healthy!
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
Why Exercise is GOOD for The Brain!
My neighbor was so proud to tell me all about his regular aerobic training on the elliptical trainer the other day. It’s an interesting phenomenon but I’ve noticed that when people know you as a fitness professional, they almost feel obligated to inform you about their pursuit of peak fitness.
This particular gentlemen admitted that though his elliptical training was regular, it was not nearly enough to counteract his beer drinking. Apparently, he loves beer, especially dark beer. As a result, his waist size is more than adequate, and as a professional I can tell you with 100% certainty that eventually, if this trend does not change, the health problems will begin and continue for the rest of his life.
We are all aware of these problems…heart disease, stroke, diabetes, cancer, etc, but there is another one I was reading about the other day that I felt you should know about.
Researchers followed 6,500 members of Kaiser Permanente for 36 years and found that the risk of dementia was triple for those who had larger mid-sections in middle age. It turns out that a big waist can boost insulin, which not only increases your risk of developing type II diabetes, but also may prevent enzymes from breaking down Alzheimer’s plaque.
You see that spare tire that men love to pride themselves around is made up of what is called visceral fat. And though that name might sound a little funny, and men might like to joke about that big old belly protruding from just above their belt (which is moving lower on their waist all the time) the truth is that what they are really doing is manufacturing a deadly organ that will ultimately kill them and that is costing our country lots and lots of money.
The visceral fat that develops in the waistline is an active organ that produces it’s own hormones that ultimately cause those higher levels of insulin. And as I noted before, as you are likely already aware, higher levels of insulin leads to more weight gain, and eventually type II diabetes.
If the process continues, heart disease also develops and ultimately, it appears, you are that much more likely to lose your mind – literally!
So, if you’re lucky enough to live through the problems noted above, here is what you have to look forward to if you continue to swim in a sea of beer (or any alcoholic beverage for that matter) and denial…
An estimated one out of four people in their 80s (and 1 out of 3 over 90) has dementia. Many more have cognitive impairment, which means that dementia is on the way. And most are simply losing their edge.
The good news is that just as with so many other diseases, exercise is your best bet. Aerobic exercise in particular is the best medicine for brain function. It reverses the shrinkage of the memory regions of the brain. And of course, helps prevent type II diabetes, high blood pressure, and heart disease from ever taking hold. Even people who already have dementia and Alzheimer’s will benefit.
You see, you simply can’t ignore the beneficial effects of exercise. It really is like a miracle drug. All of which continually leaves me wondering how much better the country, and the world, would really be if we all just went for a walk for an hour a day…
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
Top 5 Resistance Tubing Exercises (Home Gym Series #4)
Alright everybody. Today I am here to share my top 5 Resistance Band Tubing exercises. This is a great piece of equipment. It is very versatile and its resistance profile matches the strength profile of your muscle tissue.
What do I mean by that?
Well, when you are at your weakest, or when the muscle is at its maximal length, the tubing is at its shortest length. Conversely, when you are at your strongest (muscle fully contracted), the tubing is fully elongated and thus has more tension or resistance.
You can use this tubing to create different types of adaptations in the muscle than you could with a dumbbell.
OK. Let’s get to the Top 5:
- Squat & Press
- Standing Y
- High Pull with a Side Shuffle
- Resistance Band Push Up
- Squat/Lift/Twist
You’ve seen the video and learned the exercises. Now you have to take action and put them to use or they just don’t work. Get to work and have fun!
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
Why You Should Ignore All The Government Warnings About Exercise
Hi Everyone,
Today I want to communicate to you the truth about exercise. I want to explain to you why you need to ignore all of the gvernment warnings about how much you should be moving. As MD Henry Lodge states in his powerful and provocative book, “Younger Next Year” the government’s recommendation to exercise 3 or 4 days per week is only a bare minimum. A desperate plea from the medical profession to a nation of couch potatoes.
Remember this…
Your body literally craves the daily chemistry of exercise. Henry Lodge also puts it this way…”When you get in shape, when you exercise, when you dance, you are sharing the ancient chemistry of movement with every other animal on the planet.” Think of how happy a dog is when he is set free from the leash at the park. You can almost see him smiling. He will run for days if you let him. When you find this universal instinctive truth, there will be no stopping you.
Nature’s rule is simple, do something every day. It doesn’t have to be the same thing over and over either. And really, it shouldn’t. A new stimulus on the body means new adaptations, a new you every day.
You absolutely MUST connect with this truth and this reality. Yes, I know, you might be saying right now that you are busy, life is crazy and “I just don’t have enough time or energy to exercise that often.” These are only excuses and a confusion of priorities. Exercise at least 6 days a week is no longer an option. Especially when you reach the age of 50. Because at that point you literally have two choices. You don’t exercise, grow old and wear out, or you start moving on a regular basis and live a long, healthy, fit and energetic life into your 80s and beyond. I know which one I’m choosing.
Believe me, I’ve heard all the excuses and misconceptions about why people can’t exercise on a daily basis. Helping people work through these is a big part of my job. And regardless of whether or not you ever consult with me on how to make it happen in your life, I want to communicate something very clearly…
Making excuses about how you are too tired, busy, or unorganized to exercise reguarly is just denial. It’s thinking about the whole thing backwards. You are tired and lethargic during and at the end of your day and even in the morning, because you don’t get enough exercise and are not eating well and taking your vitamins.
People become mentally, physically, and emotionally drained from being sedentary. Yes, it’s true. And I know how that can sound to someone who is sitting right now reading this passage. But it really is true, even if it sounds to you like an oversimplification. Arriving on your doorsetp exhausted every night is not living. It is merely surviving, and a really really long way from thriving. I choose to thrive!
Remember, as Deepak Chopra puts it, “Your body’s natural state is to be healthy.” When you are worn out, put out, and stressed out, feeling as though you don’t have the energy to physically move every day and love it, something has gone terribly wrong. The good news is that you can do something about it.
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
Top 5 Stability Ball Exercises (Home Gym Series #3)
Welcome back for video #3 in the How to Build a Home Gym for Under $300 series. Here are my top 5 Stability Ball Exercises.
- Stability Ball Crunch
- Big Ball Push Up
- Stability Ball Jackknife
- Stability Ball Leg Curl
- Stability Ball Cobra (Low Back Extension)
If you don’t want to wait for your stability ball to arrive by mail you can always go to your local sporting goods store like Academy Sports or even the sporting goods department in Walmart. The link provided above is going to direct you to a much higher quality ball than the ones available in your local store, but those will still get the job done.
Pick up yours today and get started!
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
How to Design a Home Gym for Under $300
Have you ever wanted to have your own home gym, but could never afford it? Well in this video I give you 4 pieces of equipment that are absolutely essential for any home gym, they are the only pieces of equipment you need, and together it will cost you less than $300!
The first piece of equipment is the TRx Suspension Training System. This is quite possibly the most versatile piece of home gym equipment ever made. And made to go in more than just the home, so you get a home gym and a gym in a bag that goes with you anywhere…and it fits in just about any bag, including a women’s purse.
The TRx Suspension Training System offers even more than simple fitness. Perhaps you enjoy playing tennis. Or maybe you are an avid golfer. This piece of equipment offers it all, even a military version for those aspiring to as fit as our top military personel.
The second piece of equipment is your standard Stability Ball. As you’ll see in an upcoming video to this video series, the stability ball is great for working the core as well as several other large muscle groups. It too is extremely versatile. It can be used for upper body training like Stability Ball Push Ups and Big Ball Push Ups. And can be used for lower body training like Supine Hip Extension and Supine Hip Extension w/ a Leg Curl.
Thirdly, is the Resistance Band. You can attach these to a door handle to do standing chest press, standing row, and several rotational core exercises. In the video I show you some exercises where you can stand on the Resistance Band Tubing. Just a few of the many exercises that can be done right in the comfort of your own home. Remember, in an upcoming video in this series I will be demonstrating several more exercises you can do with your new tubing.
The last piece of equipment I think is an absolute must for your new home gym is the Medicine Ball. You can use a medicine ball to add resistance to several body weight exercises and even combine it with other pieces of equipment like I demonstrated in the video. A medicine ball is similar to a dumbbell, you may need more than one size and weight to accomodate many different movements, but for now you can get by with just one.
There you have it. Your very own home gym for under $300. Let’s review what you should get:
Okay. Now you have the tools. Check back soon for additions to this video series where I will demonstrate several exercises you can do using your new equipment in your very own home gym. Once you have the equipment and the routine you can finally trash that gym membership, save some money, and still get a great body.
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
Expect To Be Successful
Okay, so Tiger Woods didn’t have the storybook comeback that everyone was hoping for….including me. But that doesn’t mean that he won’t ever taste victory again.
Let’s take a look at Tiger’s career, arguably the best in PGA history. He has won 65 tournaments, 14 of which are majors. Tiger has 236 career starts and made the cut in 222 of those tournaments. He is one of the greatest players to ever play the game and he has only won 27.5% of the tournaments he has entered.
Now, don’t misunderstand me, that is a remarkable percentage in his sport and the reason why he will one day be known as the best ever. But my point is that he expects to win every single tournament he enters and still he has only won 27.5% of the time.
Does that keep him from entering the next event and expecting to win it? Absolutely NOT!
You have to take the same approach with your health and fitness goals. Expect to be successful! Have a mindset that nothing is going to stop you from reaching your goals. That doesn’t mean you won’t experience some road bumps…and possibly a few road blocks.
Even when it seems you’re not seeing any results continue to expect the best result. Keep working to the best of your ability and don’t let anything stand in your way. Break through the brick walls LIFE puts up in front of you!
You have to have the “Eye of the Tiger.”
Do this one thing, adopt this mindset, and expect to be successful!
Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com
