We’re MOVING!!!

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Greetings friends, fans, visitors new, and old. I am excited to announce that HYBRID FITNESS is moving.  Starting today (and moving forward) you can find us at our new on-line location TRUTH NOT TRENDS.

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T.N.T. will be home to our brand new PODCAST on Effort-Based, evidence based A.K.A. H.I.T. exercise. Every week we’ll offer useful, and informative content to help you achieve your fitness goals in the safest most efficient, and effective manner possible. We will also be featuring awesome guest interviews as well as continue our tradition of putting out high quality blog content on all aspects of health & fitness.

So come on over and see our new home on the web. While you’re there don’t forget to subscribe. New episodes available on Google Play & iTunes NOW!.

And remember TELL A FRIEND!!

PAU for NOW
TAKU 

P.S Thanks to all of my friends, new and frequent visitors, as well as valued content contributors for all of your support over the last ten years. Rest assured that T.N.T. will be a worthwhile destination in your quest for useful and informative health and fitness content on the web.

Click any of the links to visit our new WEBSITE immediately!!!

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NUTRITION: the ULTIMATE DISCIPLINE

As far as I am concerned nutrition is the foundation of health. After years as a trainer and coach, I have seen that people consistently struggle with dialing in their nutrition more than any other factor of health and fitness. With this in mind, I offer a few simple strategies that may help you get this often challenging aspect of your personal health and fitness routine, under control.

FIRST: The hard facts!

  • There is no supplement to increase personal discipline!
  • You can’t out work a bad eating plan!
  • Quality Nutrition controls hormonal response (a calorie is not always calorie)

Insulin – triggers fat storage (too much sugar)

Glucagon – triggers fat burning (favoring protein dominant meals)

Don’t make excuses…

– “Everything in moderation”, is a set up for failure!

Learn to eat High-Quality food year-round, (without gorging!)

Take some responsibility for your actions!

 

Nutritional Strategies for long term success!

  • Control Quality -1 week.

First control Quality.

This alone may help control frequency and quantity.

  • Control Frequency -1 week.

With controlled quality, frequency is easier to control.

It also controls energy levels and insulin response.

  • Control Quantity -1-week.

By this time – the quantities of food are naturally smaller.

More nutrient dense and thermic foods.

Controlling Quality!

Week 1

  • Start eating more High-Quality foods. If it is in a box, bag, or can, and has a label don’t eat it. Strive for Free-Range Organic Meats. Raw, Organic, full-fat dairy. Chicken and eggs from Free-Range chickens. Local fresh fruits and vegetables (try the Farmer’s Market).
  • You will burn calories breaking down whole foods – as much as 300 additional calories per day (i.e. the Thermic Effect of food).
  • Processed foods should be avoided.

Controlling Frequency!

Week 2

  • Eat 3 & 2 (3 meals and 2 snacks every day). DO NOT SKIP MEALS.*
  • *If ONLY CRAP is available – Use this as an unexpected time to fast.
  • Remember, sometimes it’s okay to be hungry.
  • You have to feed the person you want to be, not the person you are right now!

Controlling Quantity!

Week 3

  • By now – your stomach has shrunk a bit and you are eating less anyway!!
  • When you’re full – stop eating.
  • Eat slow to give your blood sugar time to go up a little and signal you that you are full; you’ll eat less.
  • Feed your ideal bodyweight and add a 0. If you want to weigh 130 lbs. eat 1300 calories over 5-6 meals!!
  • Don’t miss exercise sessions. You don’t miss emails, texts, phone calls, and FACEBOOK, don’t miss your exercise!

Strategic approach!

Have healthy snacks ready everywhere!

  • Keep non-perishable foods around, and carry a small cooler!

– Nuts & seeds (walnuts. Almonds, Brazil nuts)

– Hard-boiled eggs, String Cheese

– Apples, Celery stalks

  • You’ll eat less!

– Have a healthy Protein Snack before you go food shopping!

– Have a healthy Protein Snack before you go to a party!

  • Don’t buy junk food.

– If it does not belong in your stomach it does not belong in your House / kitchen!

Well…there you have it. some simple strategies to aid you on your personal quest for lifelong health and fitness. Remember, nutrition is the foundation of health. Take the ideas I have outlined above and put them into practice today!

PAU for NOW

TAKU

 

It’s Everywhere…

SUGAR…It’s Everywhere. Lately I’ve been focusing my attention more and more on nutrition. Being a health and fitness guy I already had a keen interest in the importance of developing a healthy Personal Eating Plan. In fact I’ve designed, implemented and updated comprehensive P.E.P.’s for countless athletes and clients in the past. Only recently however have I truly started to research sugar and it’s impact on total health and wellness.

Rather than rewrite ton’s of information that already exists, I am going to highlight some resources for you so that you may do some digging, and come to your own conclusions.

One very helpful web-site I’ve discovered is SUGARSCIENCE.ORG

I suggest you start your exploration there. If you’re a NetFlix subscriber, I recommend the documentary titled “FED UP”.(which may also be rented on YouTube for $3.99)

The scientific team at SugarScience.org recommends keeping all added sugars below the recommended limits of 6 teaspoons/day (25g) for women, and 9 teaspoons (38g) for men. The W.H.O. sets recommendations for total daily sugar intake for both men and women. The numbers may surprise you. In general the recommendation is no more than 5-7% of daily caloric intake.

Start tracking your daily intake and see how close (or how far off) you are to these recommendations.

Do yourself a favor and cut down on your sugar intake.

You’ll be glad that you did.

PAU for NOW

TAKU

S.P.I.C.E. things up

A common question that comes up with coaches and athletes is how do I make sure my strength and conditioning program is “sports specific”? There are only three things you need to think about improving.

  • Force enhancement via strength training
  • Energy system improvement via sport-related conditioning runs or drills
  • Skill improvement via sport-specific skill training

The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. Sports skill development, on the other hand, is the specific learning of how to best coordinate and apply these forces.

In other words, strength is a non-specific adaptation developed in the weight room whereas sports skills are a specific adaptation developed through guided practice on “the field”.* As a result, a powerful athlete is developed physically in the weight room, which by a separate process is developed mechanically on “the field”.*

Unless you are competing as a power-lifter, Olympic style weight lifter etc, anything you do in the weight room will have zero direct transfer to what you are doing on “the field” of play.*

With the above in mind, here is a simple formula to keep your training on the right track.

Key points to remember too S.P.I.C.E. things up

1. Strength train in order to reduce injury, and resist fatigue in the safest method possible.

2. Practice your skills

3. Improve flexibility- perform a proper stretching routine to increase range of motion around a joint

4. Condition the energy systems used to play your sport (running intervals, cardiovascular exercises and speed training)

5. Eat nutritious foods and drink plenty of water to ensure the body has the proper amount of nutrients in order to grow stronger.

 

These five basic concepts will go a long way in keeping your training simple, safe, and focused on success.

PAU for NOW

TAKU 

TAKU’s NOTE: *(“The field” implies any athletic playing space the wrestling mat, tennis court, Fighting cage, boxing ring etc.)

Why, When, and Where to buy Organic

Ever wonder why, when, and where to buy organic?

Synthetic pesticides are toxic and can attack our central nervous system.  Studies have shown an even higher risk for pregnant women and children as pesticides can interfere with growth and development.  According to the Environmental Protection Agency (EPA), 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides are known to be carcinogenic (capable of causing cancer).

In October 2006, the Environmental Working Group published a list of the “Dirty Dozen” or worst offenders when it comes to levels of pesticides detected.  The list is based on studies conducted by the FDA and USDA from 2000-2004.

 

Produce with the HIGHEST level of contamination from pesticides include:

 

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (imported)
  • Spinach
  • Lettuce
  • Potatoes

Produce with LOWEST level of contamination from pesticides include:

 

  • Onions
  • Avocados
  • Sweet Corn (frozen)
  • Pineapples
  • Mango
  • Asparagus
  • Sweet Peas (frozen)
  • Kiwi Fruit
  • Bananas
  • Cabbage
  • Broccoli
  • Papaya

 

Tips for buying produce:

 

  • Shop Local Farmers Markets: Support your local farmers.  Talk with them.  Many times the farmer is not able to pay the hefty fee for the “USDA Organic” stamp of approval.  Often times the farm follows organic (and sometimes better than organic) standards but is not able to label it as such.
  • Buy in Season: Again, by shopping the farmers market’s, you will only be able to buy in season.  Buying in season ensures you get the maximum nutritional value out of your food, as it has not been sitting around or preserved.  It will taste better too!
  • Join a CSA (Community Supported Agriculture): There are many farms who will provide you fresh, local, seasonal produce delivered to your door or your neighborhood.  Some farms even provide eggs from pasture-raised chickens.  Not only are you supporting your local farmer, but you are also guaranteed to get great quality, freshly picked, seasonal produce at an inexpensive price.
  • Read labels: If you shop in a supermarket, read the sticker or produce sign to see where the produce is coming from.  Ask the produce manager.  Chances are organic produce grown half way around the world will not only taste poor, but not provide the nutritional content you need either. Fruits and vegetables lose nutritional value the longer they sit around from their original harvest date.

TAKU’s NOTE:

This article comes courtesy of: Kristin Hoppe, Certified Natural Chef.

TEMPORARILY CLOSED

Hey there…thanks for stopping by. Due to some family obligations I am temporarily not adding any new content. There are literally hundreds of articles to choose from in my archives, going all the way back to 2008. Please take a moment to look around, I am sure you will find stuff worth exploring.  I’ll be back soon with new content for you to enjoy.

PAU for NOW

TAKU

Nutrition: Two simple steps to improve your fitness program.

If you visit here often, then you should know how I feel about the importance of strength training. However, if you want to lose fat, nutrition is certainly something in addition to strength training to work on.

I’ve got personal experience in this area. Along with my multiple Strength and Conditioning certifications, I am also a certified sports nutritionist. Over the years I’ve designed, implemented and updated hundreds of fully customized eating programs for a broad array of fitness participants from elite athletes to average Joe’s. It’s beyond the scope of this article to get too in depth into the specific details of creating custom Personal Eating Plans, but I do want to mention a couple of very useful principles for nutrition if someone wants to get leaner and lose fat.

1. Cut out the sugar: Limiting simple carbs is the best place to start for almost everyone when creating a new Personal Eating Plan (P.E.P.). For many, just getting rid of all the sources of simple and or processed carbs in their P.E.P. will quickly see them dropping unwanted pounds.

2. Total calories do matter: Despite what many “Clean eating” diet guides recommend or suggest, total calories do matter. It is absolutely possible to over-eat on healthy food choices. If after eliminating the sugar from your P.E.P. you are still not losing body fat, (or not losing as much as you would like) then it’s time to actually pay attention to the total calories you are consuming. Keep in mind that as we age, total caloric needs often decline.

Where should you start? In my experience I’ve found that for those requiring reduced calorie intake the following guidelines were extremely helpful:

Nutrition Guidelines*

Moderate Calorie: 1500-1800 men; 1200-1500 women

High Protein: 1.5 grams protein x 50% ideal body weight

High Water: 1 oz. x 50% ideal body weight

High Vegetables: unlimited servings (within daily calorie guidelines)

Moderate Fruit: Limited servings (within daily calorie guidelines)

Example based on the above guidelines:

Female with ideal target weight of 130 pounds.

Protein = 100 grams minimum daily (1.5 grams x 65*)

Water = 65 oz. minimum daily (1 oz. x 65)

Begin with meeting protein intake requirements. Then add Fruit & Vegetable and friendly fat while remaining within daily calorie guidelines.

PAU for NOW

TAKU

For those interested in fully customized Personal Eating Plans contact TAKU at: strengthonline@yahoo.com Put NUTRITION in the subject line.

*rounded up for convenience.