Everyone falls off the wagon. Stress, work, and vacation can dismantle the healthy habits you’ve tried to build.
Maybe this is your first time focusing on improving your health through nutrition. That’s great! But where to begin?
When it’s time to build (or rebuild) your nutrition habits from scratch, here’s the step-by-step guide to getting back on track.
As gyms are starting to reopen, it’s easy to get over-zealous about jumping right back on your regular training regiment.
Trust me, I get it. If you’re anything like me, you’ve been counting down the days ever since your gym closed.
But diving back in headfirst without a game plan is a recipe for disaster.
Here’s a simple tip for how to safely start back in and taper up to where you were and then some.
Happy lifting, everyone. Stay safe, stay strong.
When you think about a zero-equipment bodyweight workout at home, there are a few exercises that immediately come to mind. Push ups, bodyweight squats, and? Crunches. Sit ups. Maybe a plank if you've seen enough people do them in the gym or on Instagram.
But if you're like us here at Cubicle Fitness and you've been working out consistently at home ever since the gym closed, by now you are most likely sick to death of doing nothing but crunches, sit ups, and planks for your core training.
Today we're going to help you spice it up a little bit and crank up the intensity while you're at it. See the video above for three advanced core exercises that are all more challenging and more dynamic than your everyday crunch.
The V-Up. This is more challenging because you're missing out on all the leverage you get from doing a traditional crunch (especially if you normally have your feet anchored). While your arms can provide a limited amount of momentum off the floor, your abs are forced to the heavy lifting.
The Plank Up. This is like if a plank and a push up had a baby, and that baby loved making your abs hurt. This is challenging because you are maintaining anti-extension (flat back posture) while moving your shoulders through the transverse plane (up-and-down). Keeping your hips from sagging or just generally moving all over the place while you do this is no small feat, and it will challenge even the most seasoned plankers.
Side Plank. Typically I have clients start side planks at half their regular plank time because it's usually so much more challenging. It is technically an anti-rotation exercise (holding your trunk/hips in one spot without rotating), and works great as an unilateral plank variation to help treat imbalances between the left and right sides of your body. Great for injury prevention, and general core strength/stability that will carry over into many of your other exercises.
There you have it. Remember to check the video to see how each exercise should be performed, and if you have any other questions, don't hesitate to reach out.
Let's be real. Sometimes counting calories is more trouble than it's worth.
It's easy enough when you're eating simple, easily measurable foods without a lot of ingredients, but what happens when you want to try out a more complicated recipe? Or you treat yourself to a meal out? Is monitoring your nutrition intake a total wash for the day?
Not so fast. In situations like these, your best bet for staying on track and avoiding overeating is to utilize your body's built-in measuring tools: your hands.
Recommended portions of each of the three macronutrients (protein, carbs, and fats) and vegetable intake for each meal are all easily translated into various parts of your hand's anatomy. Now you can monitor your portion sizes on the go, without the need for any additional math.
Use our infographic below as a cheatsheet to help guide your portion choices for protein (meat, tofu, etc.), carbohydrates (rice, pasta, quinoa, etc.), fats (cooking oil, peanut butter, avocado, etc.), and vegetables (broccoli, spinach, asparagus, green beans, etc.)
Stick to these guidelines as closely as you can, and instead of doing advanced math with every meal, just enjoy your food!
What's the one exercise that we have seen explode all over social media since stay-at-home orders swept the country? That's right. The Almighty Push Up.
The push up is such a common bodyweight exercise that it is talked about in virtually every home-workout setting, and the question "How many push ups can you do?" is almost as important to one's ego as "How much do you bench press?"
That's just great for people who can drop-and-give-you-twenty without a second thought, but what if you're one of the many people that have never been able to perform a traditional push up, or if doing so wreaks havoc on your shoulders and elbows?
Shown below are three push up variations that you can start doing immediately, listed in order from least to most challenging. Tackle one at a time, and move on to the next when you're ready for another challenge.
Continue like that with consistency, and pretty soon you will be ready to knock out your first set of traditional push ups right off the floor.
Don't let the push up challenge of the week discourage you from getting started. There is no one-size-fits-all exercise for every person, and part of my job as a coach is to identify where a client needs to REgress before they can PROgress.
I've personally seen several clients go from struggling to perform their first set of hands-elevated push ups, to performing twenty or more consecutive traditional push ups, to bench pressing their bodyweight or in some cases even more.
Moral of the story? Drop your knees, raise your hands, focus on the eccentric; not being able to perform "normal" push ups doesn't mean you're off the hook.
Drop and give me twenty.
The World Health Organization has classified iron deficiency as the most common nutritional disorder in the world. Research suggests that an estimated 80% of people on Earth don’t have enough iron, leading 30% of Earth’s population to iron deficient anemia.
If you are iron deficient, and it sounds like most of us are, here’s what to do next.
It's a question as old as the chicken and egg debacle, but today we're getting to the bottom of it. What should you do first - cardio or resistance training?
Not surprisingly, the answer is not one-size-fits-all, but there are factors that can help you decide what exercise sequence is the right choice for you. Let's talk about it.
“My lower back hurts.”
This is the reigning champion of chronic pain. Between 60 and 80% of gym-goers complain about low back pain - more than any other ailment.
We’ve all been there. Sitting at your desk for 8 hours, dialed in to work. As you stand up you feel the tension above your tailbone. Sometimes it even radiates down your leg. It takes several short, awkward steps to get the normal feeling back in your lower body. I bet you can feel it right now.
The tension, and resulting pain, in your lumbar spine can be reversed with a clear understanding of what that part of your spine is for, how to keep it mobile, and how to make it strong.
Protein is one of the few nutrients that people really struggle to get enough of. In most cases, portion control and avoiding overeating are the biggest nutrition-related challenges, but when it comes to protein, people come up short all the time.
The reason is, people are trying to get their protein from sources that aren't actually that high in protein. They have some, sure, but when it comes to maximizing protein intake while keeping calories in check, you need to turn to foods that give you the highest protein bang for your buck while packing the lightest calorie punch.
Here's some tips on how to do that.
Starting a training program is hard enough without backtracking and getting in your own way. Unfortunately, when you're first starting out that tends to happen a lot.
In the spirit of giving you advice I wish I'd been given and saving you some trouble down the road, here are three of the biggest blunders that I see beginners make in the first few weeks of training.
Frequent articles, videos, and tips from the founders and guest posts from professionals in the health and wellness field.