When Your Hard-work Starts to Pay Off

I have huge aspirations for myself this year. January 1 started with a list of goals that I was bound and determined to accomplish. My first goal was to become a Legionnaire with 1stPhorm. For those of you that don’t know, 1stPhorm is a sports supplement company. I have used a lot of supplements on my journey to become the best me possible and they are by far the best I have used. With that being said, check mark, I’m a Legionnaire. Next I wanted to become a representative for an athletic clothing company, check. I am a brand rep for an apparel company called Mind Body Soul Athletics. If you want free shipping on your order through them use the code “AdamFit” at checkout. I started this year with so much drive that I had accomplished these by the end of January.

Now my goals have grown and I am doing more and more to take myself out of my comfort zone. I decided that I wanted to help as many people as possible. This led me to becoming a certified personal trainer. I’m not quite there yet, but I am enrolled and taking courses and within the next 3-4 months I will be certified. I am also working on getting a full sponsorship from 1stPhorm now.

I bring all this up because even with the success I have been able to attain this year I always wonder if I am making the impact that I need to make so people start to recognize who I am. I wonder daily if I am going to succeed and just when I think my efforts have all been in vain one of the greatest things, in my opinion anyways, that could happen happens. I log onto my Instagram account and there is a photo that I have posted that has been seen and liked by the CEO of 1stPhorm Andy Frisella. To some this is no big deal, but to me it was an amazing moment.

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The point of all of this is to show that even if you feel like you are not making an impact, you are. Stay the course and keep doing the right things and the results you want will come. Whether it is in business, fitness, life, or whatever it is that drives you, keep grinding away and the results will come. Keep making 2017 your best year yet!!

-Adam

The Importance of Omega-3s

Whathumbnail_img_1438t exactly is an Omega-3? Why do we need them? How do I make sure that I am taking enough?

These are some of the basic questions that I get when I recommend Omega-3s to anyone. Let’s start with the basics. What is an Omega-3? Omega-3s are what is known as a fatty acid and are part of the polyunsaturated fat group. Alpha-Linolenic Acid (ALA) is primarily found in plant-based foods. Flaxseed, Walnuts and Brussels Sprouts are excellent sources of ALA. Next is Eicosapentaenoic Acid (EPA), this along with its counterpart Docosahexaenoic Acid (DHA) are found primarily in fatty fish. Sardines, Salmon, Shrimp, Cod and Tuna are all good sources of EPA and DHA.

So, why do we need them? While each one individually provides its own benefit, combined they are the foundation for living a healthy life. Most of the ALA that you consume is stored in your cells as energy. However, it serves a much greater purpose as it is the building block for EPA and DHA. In a way, ALA is not important as EPA and DHA, and in another, it is the most important. Your body relies on

Let’s talk about your body’s internal functions when it comes to Omega-3s. Your body relies on prostaglandins, or messaging molecules, to ensure proper function of our inflammatory system. Why is this important, well, prostaglandins are made from EPA, and foods that are rich in EPA have been shown to have excellent anti-inflammatory effects. While EPA deals with our inflammatory systems, DHA deals with our nervous system, particularly it helps our brain function. According to the book, The World’s Healthiest Foods by George Mateljan (2nd Edition), “DHA actually accounts for 9-12% of our brains total weight.” A healthy level of Omega-3s have been shown to reduce the risk of heart disease, can help with stiffness and joint pain associated with Rheumatoid arthritis. They have also been shown to help with lowering depression, baby development, ADHD, Alzheimer’s and dementia, and have been shown in some studies, when paired with a diet and exercise,  to drop body fat by 25%. WebMD has so good information on how Omega-3s help and what they have been used to assist in. Click this link to go to their website.

So how do you ensure that you are consuming enough Omega-3s a day? Well, I’m glad that you asked. There are two options. Option 1 is consuming 8 oz. of wild caught salmon a day or 6.4 oz. of sardines a day, or eat 16 pouches of Starkist Albacore Tuna a day. Easy enough right? You know, I love fish, but even I am not willing to eat this much a day. Not to mention that there is no way that I could afford to eat 8 oz. of wild caught salmon a day. So, what is option number two you ask? Take a high-quality Fish Oil. Simple, convenient and doesn’t taste like fish. The consensus is that you should be getting at least 2.4 grams (g) per day of Omega-3s. When you purchase a fish oil makes sure that it contains at least that much in Omega-3s, but also that it has at least 400-500 milligrams (mg) each of EPA and DHA. For your ALA, make sure that you are eating your vegetable and enjoy a handful of walnuts.

When it comes to my Omega-3 supplement, I take 1st Phorm Full-Mega. In each 2 soft gel serving, I get 2400mg(2.4g) of total Omega-3s. I get 720mg of EPA and 480mg of DHA. Click here to get your own bottle of Full-Mega. You will not find a better fish oil/Omega-3 supplement on the market.

If you have any questions, feel free to contact me and I’ll do my best to answer them. Also, be sure to join our mailing list by clicking the sign up for newsletter button. The emails contain fitness and supplement information as well as healthy recipes and workout tips. Follow me on Instagram and Facebook as well for even more content. Keep killing it and make 2017 your best year yet.

Building Lean Muscle After You Workout.

shake-vs-foodThe hour after you finish working out is a very important time to ensure that you are getting your body the nutrition that it needs in or to repair itself. There is an old saying the muscles are torn in the gym, fed in the kitchen and rebuilt in bed. The irony in all of this is that your time in the gym has basically the least amount of importance when it comes to getting healthy and building lean muscle. We’re going to take a look at some of the important facts that people are missing and hopefully fill some gaps, so let’s get started.

When you lift weights or do high-intensity cardio, you are tearing your muscle fibers. Most of this is common knowledge to anyone who has ever read a fitness article. However, one facet that is often neglected to be mentioned is where did this energy that you used to workout come from? Your body is an amazing machine and runs on Glycogen. The dictionary defines Glycogen as, “a substance deposited in bodily tissues as a store of carbohydrates. It is a polysaccharide that forms glucose on hydrolysis.” In layman’s terms, Glycogen is your energy stores. It is built up in your muscle tissue and utilized by your body when you need it, like when you are weight training. During your training routine, you deplete these levels and they must be replenished. This is where the most important part of your fitness journey comes into play.

So, we just finished our workout and we’re drenched in sweat, we’re exhausted and probably hungry. Our muscles are begging for nutrients and our body is working out how it is going to replenish our energy stores. Now, our body utilizes carbohydrates as fuel, so that is what it craves. This is where we fall into a trap. What do we feed our bodies to ensure that we repair our damaged muscles fibers, while at the same time, replenish Glycogen and burn fat. There are a few different methods we can use. First, we can eat. Food should always be your primary source of protein, carbs, and fat. The only issue with using food after a workout is that it can take our body several hours to break down the nutrients provided by, chicken and rice after we workout and by the time it has been broken down it will be used to replenish Glycogen first and then repair muscle fibers. Remember, our body is only concerned with survival, not muscle development. So, what can we use instead of food? Maybe a protein shake. We have to remember though that not all protein is created equal. If you take a sustained assimilation protein like Casein, it takes a long time for your body to absorb the nutrients. If you take just a basic Whey protein that is high temp processed or ionized, the Amino Acid structure has been changed and you are likely to not get the best results out of it. The best option, in my opinion, is a low temp processed, hydrolyzed whey isolate protein. The low temp process ensures that the Amino Acid profile is kept intact allowing your body to receive all of the macros the protein boasts and the rapid absorption ensures that your muscles are fed.

Now, to make things even more complex. We are looking to replenish Glycogen and rebuild muscle. This is where Insulin becomes so important. After a workout, your body is in what is known as an Anabolic state. It is craving nutrients and will readily absorb them. For this, I use a mixture of a fast digesting carbohydrate with a hydrolyzed whey isolate protein. This ensures that my muscles are fed and rebuilt and while Glycogen is replenished. This aids in the recovery of your muscles and an added benefit, it reduces soreness. Think of Insulin as a freight train, when you take a fast digesting carb you are adding more cars to the train and the fast digesting protein is the cargo. This combo is almost impossible to beat when it comes to recovery. If you take it 30-45 minutes after training and follow it up with a quality meal 30-60 minutes later you are priming your body for optimal recovery and growth. As always there is so much more that can be said about nutrition and recovery, but I want to keep it short for the article. Hope this helps in giving you a basic guide and if you have any questions feel free to email me or leave a comment.

If you are interested, here is a link to the post workout recovery that I use and I have not been able to find a better combo available. Keep working hard and making 2017 your best year yet. Post Workout