Countdown to 35: Part 3

Countdown to 35: Sliding Back, Pushing Forward

February may have been the shortest month, but for me it’s been the hardest so far. Between Valentine’s Day treats, many busy working days, and cold weather that makes me feel like snuggling down on the couch, I’ve really struggled to stay on track this month.

Did I back slide a little? Yup. I had a few days (ok maybe more than a few) where all I wanted was pasta. The combination of lack of sleep and stress made me crave comfort food. And I indulged in that craving a few days.

However, what I find important to remember is that just because I may have gained back a pound or 2 this month, it doesn’t mean I should throw it all away.

I think that’s a common trope when it comes to dieting. Maybe you sneak a piece of bacon or a donut in the morning. And once that happens, it feels like the rest of the day is screwed so you might as well just eat whatever you want.

I know this, because I think like this too.

However, during this process I’ve been really focused on not only shifting my habits, but shifting my mindset on how I look at food and “dieting”. And this way of thinking has been one of the biggest challenges for me.

I mean, if you spilled a little coffee on your shirt in the morning you wouldn’t say “screw it” and pour the rest all over you, right? Instead, yes, is a little coffee stain annoying? Absolutely. But is being covered in coffee going to impact your life significantly more? Also, yes.

I think that’s my message to myself this month. I had quite a month in February. It flew by quickly and contained a lot of very good and very stressful moments. A lot of the month I was just trying to function day-to-day, and I think I did a pretty damn good job.

As we head into March, instead of feeling guilty or down about not losing the weight I wanted to last month, I’m going to refocus and go back to the best practices moving forward. Will it be perfect? I can guarantee it won’t be. But it will be my best try!

Countdown to 35: Part 2

I want to start off this blog by saying I am not a doctor or nutrient expert (clearly),and am not advocating Intermittent Fasting (IF) for everyone. I just wanted to chronicle my journey, and for me, It is a critical piece of getting healthy.

Cutting back on food, and changing the type of food I’ve been eating, is a challenge for me (as I’m sure it is for a lot of people). And by far the hardest time for me is late at night. After the kids are in bed and the TV is on, my mind immediately goes to what is in the pantry. The first thing IF offers me is that structure around time. It forces me to consume calories within a certain time period, 12-8pm. After 8pm there is no question about if I have enough calories left in the day to sneak in a snack. Or if a few chips would really make that big a difference. After 8pm its water only, no matter where my calories fall for that day.

Without this structure and planning, I tend to grab for whatever is easier, not necessarily what is healthier. By knowing that at 8pm my food intake stops, I strive to make healthier, more filling choices during my eating window. I can’t push off the “healthy” food for “later”. I could choose chips now, but the next morning is going to be a tough one if I don’t get enough protein in now. It forces me to make better choices, knowing that my time is limited.

The final piece I really like about IF is the idea of actually feeling truly hungry. We get so used to eating at consistent intervals, and I often wonder if I’m actually hungry, or my body is just used to being fed so often. IF switches that up and makes my body use ALL of my food. It’s help me reset and realize when my body is actually asking for food to fuel it, and not when I’m just bored or it’s been a few hours.

With the structure of IF in place, my next focus is shifting my focus just from overall calories eaten to tracking Macros like fat, carbs and protein. More on that in the next blog!

Countdown to 35!

I turn 35 in 5 months and I’ve never weighed more.

Well, unless you could when I was pregnant but really that’s more like a person and a half. It’s the post pregnancy weight I’m having the problem with.

I’ve never struggled with exercise. It’s always been something that I enjoyed, and something that I do pretty regularly. Besides twice a week sessions at JTab, I ride my Peloton 2 days a week and do Barre body weight classes at least once. Add in 2 VERY active kids including a 1 year old who seems intent on trying to slide down the stairs head first, and I’m pretty much in constant motion.

My issues with my weight lie solely in my nutrition (or lack there of). Between these wild children, 2 business, and trying to fit in exercise and a social life, that leaves very little time for prepping, cooking and even consuming food. Most of my meals are grabbed out of a cabinet, leftovers my kids didn’t eat, or take out.

It’s this complete lack of regard of what food I’m putting into my body that lead to the position I am now. After having my second baby I just never lost the extra weight that I packed on, and can barely sip most of my jeans up.

So, at the beginning of 2023, after yet another day of staring at my closet and hating everything I put on, I decided to finally do something about it. I am going to be 35 this year. I have 2 young children and 2 growing businesses. I want to be able to keep up and enjoy all of that. Plus I didn’t want to have buy brand new clothes…

With all that in mind, I met with Joey to talk through what steps I could start making to turn things around and feel better at 35 than I did in my 20’s. At first it can feel really overwhelming, but we decided to tackle small pieces at a time, and build on those. While the goal may be to lose weight, it’s also to create a sustainable lifestyle that leads to long term health.

The first think I needed to implement in my routine was structure and accountability. Without a solid plan, or “rules”, around what I was eating, I knew it would be nearly impossible to break all the bad habits I had built over the past year. That’s why I chose Intermittent Fasting (more on that soon). While eventually I will lighten up on things, I know that right now the strict structure around when to eat, how many calories to eat, and how much max’s (or minimums) I needed to hit each day in my Macros is the best chance I have for success. I’ll dive into this plan in future blogs after I get a few weeks under my belt.

The second part of that equation is the accountability part. I also know that if I don’t have someone to answer to, it’s way easier to let things slip. While Joey will be a part of that, this blog (and anyone reading it) will be a part of that also. It’s the idea of telling a group of people what I ate that week, that makes me second guess my portion sizes.

So, with all that set, I’m going to start of this journey by telling you all my current weight and goals. That’s right. I’m going to put my actual weight out on the internet for all to read…… 168.4. Whew. I did it.

Now, with that over, I can look forward to my goal of getting down to 145 by my 35th birthday in May. And you’re coming along for the ride!

How To Deadlift Without Hurting Your Back

Many people are nervous to deadlift heavy weights because they are afraid of hurting their backs. Here is a quick queue from Coach Joey to help you stay in position and get stronger.

When was the last time you felt amazing?

When was the last time you felt amazing? Do you even remember what it felt like? Like being on top of the world. We have one go around here we have to make the best of it.

Want to feel better? Generally more fruits/veggies and lean proteins and walk everyday.

Want to get rid of aches and pains? Getting stronger is a good start.

Want to move better? Daily mobility drills and it starts with World's Greatest Stretch (look at some of the posts in RI Trainers Unite)

Want to lessen inflammation? More fruits (berries) and less processed foods.

Start with these simple tips. Then move onto other simple things. Life isn't simple but improving it can be simple when we stop trying to "hack" everything.

When you’re ready to take it a step further, reach out to me. I’m taking on 5 new nutrition clients this fall. People who are really ready to change their health and get in the best shape of their lives. People who are sick and tired of feeling sick and tired.

Let's chat and figure out a schedule to meet and go over your diet. - jtabstrength@gmail.com

FREE PT Screen at JTab!

Join Peter from DPR Dynamic at Jtab Training 9/17 from 9am-1pm for a FREE 20-minute screening session. Learn about exercises to prevent injuries, and stay at the top of your game. Scan the QR code below or click this link to save your time: https://calendly.com/staff-34/20-min-injury-screen?month=2022-09

The Power of 1

With Back-to-School right around the corner, everyone’s schedule is about to change. For some, Back-to-School season means more free time and a break from the crazy summer. For others, it means the return to tight schedules means less time for the “extras” like working out.

That’s where the Power of 1 comes in.

Don't sleep on "only" one HEAVY strength session a week. What it does is nothing short of amazing for your body and health.

• It keeps tendons, ligaments, muscles strong and resilient to injury, better prepares you for accidental falls, keeps you in the game (of life or sport).

• It "keeps" muscle while attempting to lose weight (at least one heavy lift a week is super necessary for a proper fat loss phase).

• It keeps you as strong as possible during a super busy time so when you get back to 2-4 times a week, you won't be too far behind.

What it doesn't do... it won't get you jacked, super muscular or ripped due to not enough volume or frequency. But if once a week is all that you can fit in, the pros far outweigh the cons.

Please reach out to me soon to set up an assessment to get going on your Fall schedules and fitness! You can text me at 401-529-5089 or email jtabstrength@gmail.com.

I can help, I will help, if you put the effort in. I'm motivated to help more people, are you in? Will you be one of the new Jtab members?

A Female Athlete’s Toughest Competitor: Food

Before I begin this blog, I would like to introduce myself. I am Catherine Schultz, a Junior Exercise Science student with a minor in Psychology and Nutrition. I am interning with Joey this summer to complete my second internship required by my college, Endicott College in Beverly, Massachusetts. I am passionate about helping athletes reach their potential whether its in the weight room, nutritionally, or mentally. I have struggled with staying injury-free the past year and a half which is why I care so much about this topic. Eating quality food is what has helped me grow as an athlete on the track/course and in the weight room. I am now able to lift more than I could have imagined (also shoutout to Joey for the guidance) and feel stronger hitting my times on the course. With that being said, I hope that this blog answers some questions you may have and offers guidance to those who need it from someone who has struggled too!

Now, let’s dive into the real topic of this blog: food. I am sure many of you reading this question how, what, and when to eat. Don’t worry I have the same question too, but hopefully I can provide some incite on how I tackle these questions.

As a female college athlete, I have to make sure I fuel properly not only to achieve my potential athletically, but also to succeed in the classroom. If I am not fueling enough to exercise, I will never be able to do well in school. This is why staying on top of eating enough carbohydrates, protein, and fat is critical. Carbohydrates, fats, and proteins are the three key macronutrients and are essential to our body’s functioning. Without them, health issues could occur, too much of them and health issues could occur too. Finding a perfect balance for YOU is going to be a game changer, literally and figuratively.

Let’s break it down further and give you a run down of how a day could go. I typically have classes in the morning to mid-afternoon. Starting off the day right with a bowl of oatmeal and some fruit like an apple or orange are my go-to. The oatmeal offers carbohydrates, more specifically with a low glycemic index to give me energy (carbohydrates are your main source of energy and low glycemic foods are able to be digested slower and cause a slow progression of sugar into the blood stream), adding a scoop of protein power or some nuts cover your protein needs (this helps with muscle growth, cell growth, hormones, and basically keep your body functioning), and finally adding some honey for fat (also helps with cell function and energy). In between my classes I try to add in a protein bar or a banana for a quick source of protein or carbohydrates. After my classes I eat a pretty big lunch before I do homework and then practice around 5. Making sure I properly fuel for practice is very important so I can run the times I want to. I try to eat a salad with some chicken and almonds for protein, quinoa for carbohydrates, and some vegetables too. I will also add in a small sandwich with meat, cheese, lettuce, and tomato to cover the remaining needs. Right before practice typically 30 minutes before, I will either eat a high glycemic index carbohydrates (these cause a rapid rise in blood sugar and are digested rapidly) to provide a quick energy boost such as a fruit snack or a banana, but if I feel like I will not digest it in time, I will take a few sips of a Gatorade. After practice is the most important time to fuel! Helping your body’s muscles synthesize or in more simple terms heal and grow stronger is protein’s main job. A key point to understand though is to eat carbohydrates before you eat protein or your protein that you just consumed will be utilized as restoring energy. Carbohydrates are prioritized over any other macronutrient. On top of that, it is recommended that you consume about 20-30 grams of protein per meal to make sure you can achieve your nutritional needs. To achieve this, I may eat some salmon for my protein needs, rice or quinoa for my carbohydrate needs, and peanut butter for my fat needs. Finally, a tip to adding remaining protein may be eating a smoothie bowl or protein shake before bed.

To wrap this up, I would like to point out a few key takeaways. First, eating is personalized, no one person is going to be the same. With that in mind, you may think that you are eating too much, but trust me, you probably need to eat more than you think you do. Second, timing is important! Eating carbohydrates before you eat protein. Eating high glycemic index carbohydrates before you work out and low glycemic index foods at night and morning to help with your body’s processing of energy. Lastly, make it fun. If you eat the same food all day every day, it may be difficult to stay disciplined to eat the amount of carbohydrates, protein, and fat you need. Cancel

Thank you for taking the time to read this! I hope you enjoyed it as much as I enjoyed writing this blog

 if you have any comments or concerns feel free to contact me at:

Cschultz@mail.endicott.edu or (401) 644-2859

Guilt Doesn't Work

How many times have you overeaten and felt guilty about it? You’ve indulged in a large or high calorie meal and then immediately think that you have “burn off” those extra calories or you’re going to get “fat”. Well I’m here to tell you that the guilt trip doesn’t work. You’re still going to feel guilty, and you’re still going to overeat the next time. Instead, shift your mindset to “use” those calories for good, instead of just trying to get rid of them. Check out the video below to learn more!

The 80/20 (aka 90/10) Rule

Ever hear of the 80/20 rule? Most people have when it comes to nutrition. It’s a pretty simple concept. 80% of your nutrition should be “clean and healthy” and 20% can been a “treat”.

Want to get lean? If that is the case then you really should follow more of a 90/10 rule.

A simple way to look at it is 9 items should be low calorie, single or close to single ingredient items and 1 out of 10 can be whatever you want.

1)      Spinach

2)      Broccoli

3)      Lean meat of choice (steak, chicken, turkey, etc)

4)      Potatoes

5)      Oranges

6)      Blueberries

7)      Oatmeal

8)      Quinoa

9) Raspberries

10)      Ice Cream

Your meals should be about the same. For every 10 meals, 9 should be pretty simple, “clean”, “healthy”, and correct ratios for your macro needs. Then one meal every 10 can be whatever you want!

Figure you eat 4 meals a day, that means every 3rd day you can have a whatever you want meal, within reason. This rule does not work if you’re eating something super high calorie, like a whole pizza or something. Eating like this will ensure you get and stay lean and still keep your cravings at bay since every third day you can have a small meal of whatever you want.

Any questions about this protocol? Want to learn more about your macro needs? Please reach out to me at jtabtraining@gmail.com  .

Sprint for Fat Loss?

Usually we want to say “it’s a marathon, not a sprint” in the fitness field. This eases anxiety over having to look a certain way tomorrow or getting results like yesterday. Also, as many people know, if you want to do it right, it’s going to take time. While I completely agree with the above is most situations, I thing the opposite is true when it comes to fat loss. Here me out! I’m going to steal a saying from a World Renowned Strength Coach named Dan John.

"Fat loss is an all-out war. Give it 28 days – only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies." - Dan John

He happens to have been a Theology Professor as well, hence the Revelations reading.

I think he’s onto something, and here’s why. How many of you out there have been “trying” to lose those 5-20lbs all year, depriving yourself of all of your favorite foods. How many OVERSTRESS about fat loss ALL YEAR LONG? How many people are “over it” cause it’s been 5,498 months straight they’ve thought about fat loss? And how many of you have done all of this and still aren’t seeing the scale change? I hear ya. It can be frustrating and cause undue stress.

So, instead of doing all of that, here's a better approach. Take one month, plan ahead when there are very few distractions (possibly a month or two before Summer “festivities arise”) and CRUSH it. Literally crush it. Get super strict tracking your calories and macros, and don’t allow yourself days to “cheat”. 30 days of work and see how much fat you can literally lose in 28-30 days. Even if you gain some of the weight back, you’ll most likely still be at a net lose. From only 1 month of extreme living. And to be honest it doesn’t have to be that extreme if you plan ahead with a Nutrition and Strength Coach (hmmm…wonder where you can find one of “those” peoples around).

Now, this doesn’t mean that the rest of the 11 months will be a free-for-all. There has to be a few “rules” to live by. Most of these rules center around moderation and portion control, so you can enjoy food, without undoing all of the work you’ve done.

Another benefit to going strict for a month? There is a hormonal adjustment to getting leaner. Your body becomes better at staying leaner and your body utilizes calories much better (hello insulin sensitivity).  

Ready to get started? Contact Coach Joey to set up a nutrition consult to put together the best plan for you and your goals.

Myth Busters: Strength training will make you look like The Hulk

I don’t want to look like the Hulk/Arnold/etc.

If I had a penny for every time someone (mostly females but some males also) said this to me, I think I’d be able to retire now.

Here’s the deal - raw and brutally honest. You can not, and will not, look like a bodybuilder by “accident”. There is 0% chance of it happening, and yes I will take those odds. This is especially true for people just starting out into strength training, however it applies to even advanced weight training people. Take me for example - Last time I’ve checked I don’t look like a big huge bodybuilder, and I’ve been lifting for over 22 years.

I know people see these huge bodybuilders in magazines/commercials/TV and think, “wow I don’t want to look like that, so I don’t want to strength train”. It’s Dr. Spencer Nadolsky says (aka the Dr That Lifts) - “When people tell me they are scared to lift weights because they think they will look like a pro bodybuilder…. I tell them that’s like being scared to drive because they think they will becomes a nascar driver.”

You don’t “become” a bodybuilder overnight, or even after years of consistent weightlifting. Simply ask all the people that are actually TRYING to become one. It doesn’t happen by chance. In reality, it takes years of heavy training (think 2-3 hours PER DAY) and super strict dieting (think 500-1000 calories a day) to achieve results like that - and most people don’t do those things on “accident”. 

In addition to the above it also takes….

LOTS OF STEROIDS! Yes, you heard me, female bodybuilders are all on steroids, male bodybuilders are obviously all on steroids.

So unless you are going to start lifting 3 hours a day, cut your diet to 500 calories and start sticking a needle of high dose testosterone/deca/steroid then you can COMPLETELY forget about looking like a “huge bodybuilder” any time soon.

OK, so now that we’ve addressed this myth can we focus on lifting heavy for all the health benefits that come from proper strength training? Besides weight loss/body toning strength training has also been shown to help you burn calories more efficiently, lower your risks of falls/injuries, improve your heart health, reduce your risk of diabetes, promote greater mobility, make your bones stronger, boost your mood and improve your brain and mental health.

Have you run out of excuses yet? If so and you’re ready to get started, reach out to Joey at jtabstrength@gmail.com or swing by the gym to learn more about a strength training regiment that will provide all of the benefits above, and won’t turn you into The Hulk.

My Fitness Journey - Weddings, Pregnancy and a Pandemic

I started my journey with Jtab Training in the spring of 2015. At the time my goal was to lose weight and tone up before my wedding that summer. I had never weight trained before, but as someone who had never been a fan of exercise, I was always on a mission to find something I could stick with.

I fell in love with strength training. In my 20’s it was a way to keep my weight down and look good in a dress. It was easy to stick to my 2 day a week routine, because the results were obvious and visible.

When I got pregnant with my first child in 2017, I used my time at Jtab to ensure I had a healthy pregnancy, free from as much discomfort as I could possibly be. And it worked! Toward the end of my pregnancy, I was in the gym just days before my daughter was born. The strength training I did while pregnant allowed me to have the endurance to push through 18 hours of unmedicated labor. I credit each of those workouts as giving me he strength I needed to get through those first few overwhelming weeks with a newborn.

After her birth, I was back  in the gym 8 weeks later. This time my goal was to get as close as  I could to my pre-pregnancy body. I used my time to restrengthen muscles that had laid dormant for weeks, and shed the excess fat that had accumulated from a few too many pregnancy cravings. It was tough at first, between balancing life with a new baby, a business, and a body that couldn’t do the things it used to. It felt like “starting over” again, building slowly back to up to weights that would have been easy for me pre-baby. But by sticking through it, I was able to hold an increasingly heavy baby, which become chasing after an increasingly mobile toddler.

Then the pandemic hit. And my goals shifted again. Working out no longer was strictly about how my body looked. It became an outlet for my sanity. It provided me a way to work through my frustrations at being locked in a house for months with a bored toddler. It was a way to process my emotions about losing my clients, one by one, as their business doors were shuttered from pandemic closures. It was a way to shift my attention away from the fear, and anxiety, and uncertainty, at least for a little while, and focus on self care.

However, like all businesses, the shut down of the Jtab gym and quarantine, meant I had to find this outlet at home now. And while that was good at the time, it meant that when the gym finally reopened, it felt like restarting again in a way. I didn’t have heavy weights at home, and going months without lifting them meant starting back towards the beginning again.

When I got pregnant again in early 2021, the plan was to continue to workout through my entire pregnancy. However, this time, things didn’t go completely as planned. Between a car accident that put me in early labor (and subsequently on multiple rounds of rest), and a toddler whose school was consistently being shut down during a Covid spike, I didn’t make it in nearly as much as I wanted to.

When my son was born in December, I realized what a toll this pregnancy took on my body. I had gained significantly more weight this time around, and now months of not working out  lead to a weak back, diastases separation in my core, and arms and legs that tired easy.

Now 11 weeks postpartum I finally returned to the gym. I am still 20 lbs heavier than I want to be, and can lift significantly less than I could before I left, but I’m ready to start over again.  My strength training journey has been a series of starts and restarts, but it’s been the only thing I’ve been able to stick with for all these years now. I may not always be where I want to be physically, but I know that staying consistent in my workouts is the only way I’m going to achieve my new goals. Goals which now include a little bit of everything - to stay strong and healthy for my kids, to maintain my sanity, and of course, to fit back into my jeans again.

I think the point of my story is to show that everyone’s relationship with working out changes and evolves over time. Your exercise journey is never a straight line up. It often includes hills and valleys, and could include multiple restarts, like mine does.

It doesn’t matter if your coming off of a pregnancy, an injury, an illness, or just a busy time in your life. It doesn’t matter if your goals are mental, physical, or to be able to button up  your jeans again. Jtab welcomes everyone, and will create custom programs to help you achieve those goals, and maybe surpass what you even thought you would be able to do.

Myth Busters: It's too hard to eat protein

Your body needs protein. I think we can all agree on that. The disagreement usually comes when people start asking, “how much?”. This blog won’t be the place to tell you exactly how much you should be getting individually, but I can tell you it’s probably more than you think and more than you’re getting in now. Even if you are not lifting weights regularly or an athlete, your body needs protein. It allows us to function better, and leaves less room for easily stored carbs, fats and sugar. It is also probably the hardest macro to overeat, although you’ll see in this blog we’re going to attempt to try!

The classic idea of adding 1gram of protein per gram of bodyweight is a good starting point for people that are strength training and/or athletes. This ensures that your protein requirements for sport or activity are totally met with plenty to spare for other bodily functions. Athletes or strength trainers should aim for between .7 grams per bodyweight up to 1.5 grams per bodyweight (as long as they don’t have any pre-existing conditions).  

A huge benefit of protein is that is has the highest rate of satiety. Try eating 3 whole chicken breasts compared with 3 big pieces of cake. Which one is harder to eat? Which one leaves you full for hours later? For anyone that has attempted to eat that much chicken, the answer is pretty obvious.

When it comes to consuming that much protein, many people struggle and say they can’t eat enough to fill their quotas. They also think of foods that require a lot of prep and time to cook. However, that is not always true. Some easy foods that are high and protein and low in fats and carbs are:

Chicken and Turkey breasts/tenderloins  

Lean (more than 90% lean) beef/bison/wild game meats

Tuna/Salmon/White fishes

Minimally processed deli meats (look for no nitrities/nitrates)

Turkey Bacon/Canadian Bacon/Ham

Egg whites

Low fat/no fat dairy products (Yogurt/Cottage Cheese/Cheese/Milk)

Protein powders (Vegan/Whey/Egg/Beef) and Essential Amino Acids (EAA)

Use these as your base meals/snacks and you will be on your way to better body composition and health. If you have questions about your specific diet or want to build a nutrition plan customized to you, contact Joey at jtabtraining@gmail.com.  

Myth Busters: Working out only once a week isn't worth it

Everyone thinks that in order for exercising out to be effective, or “worth it”, you have to do it multiple times a week. And while that would be ideal, for many of us our schedule doesn’t allow us to take the time to get a gym more than once a week.

So, if you fall into that category and you can’t workout with a trainer or at a gym more than once a week, you might as well just give up right?

WRONG. Hear me out. 1 Workout a week (consistently EVERY week) = 52 workouts a year. Not doing anything because you don’t think it would be “worth it” = 0 Workouts a Year. What’s better 52 or 0?

Now, more the science (and some psychology). Most people begin a workout routine in an attempt to lose weight. Because I don’t like the term “weight loss”, I like to turn it around and say we should only be focusing on fat loss and muscle gain. Because this is what most people really mean when they mean “lose weight”. Often our goal is to change our bodies, which means taking down the fat, and  replacing it with lean muscle.

When reframing your goals this way, they actually make a lot more sense. Because in order to most effectively burn fat, you need that muscle mass. Muscle burns through calories at a much more efficient rate.

Although those lines, building or keeping muscle mass through strength training has also been proven to help lose fat better than only doing cardio. Building muscle will continue to burn calories long after the workout is over. And the even better news? It only takes one heavy workout a week to keep strength/gain strength effectively. One workout of heavy weight lifting a week will put you on the right track to succeed in your goals.

In addition, staying consistent with that ONE workout a week will put you on track to making healthier choices the rest of the time. You will “want” to eat better and move more on the days you’re not in the gym. Your other “workouts” don’t need to be inside the gym either. You can walk, jump rope, do bodyweight workout circuits or anything else that gets you moving and feeling motivated.

This is CRITICAL for long lasting fat loss and health. The more you move, the better for every aspect of health. All it takes is starting with that ONE heavy strength workout a week. Trust me. It builds character as much as it builds strength and resiliency.  

The top at home exercises you shouldn't be doing (plus alternatives)

Today I’m back, and I may be bringing some crushing news for some.

If you’ve been in the gym you’ve probably noticed there are a few “common” exercises that I never include in my programs. Whether it is because most people get the form wrong, or it just trains your body in a counter productive way, these are moves that I try to keep out of the gym and keep away from those working out at home.

These moves are usually very common in home workout programs, and most likely you’ve done them before, a few times. But don’t worry, I’ve provided alternatives you can do to get just as good a workout, without all the bad stuff.

Check them out below! If you have any questions, are unsure about form, or are looking for a more customized at home, or in the gym program, reach out to jtabtraining@gmail.com!

My Favorite Upper Body Landmine Exercises

Today I thought I would start a new series where I show you some of my favorite exercises, and I thought I would start with a classic gym staple, The Landmine.

First, let me intro the drills with why I believe so strongly in The Landmine and why I use it with my gym. It is such a versatile piece of equipment that can be used in both upper and body movements. It also offers a variety of modifications that people of varying strengths and physical needs can adapt to.

The first of these movements is the shoulder press. Again, this movement comes with a variety of versions including a one armed press, overhead press and half kneeling. Check out the video below to learn more about these exercises.

The second movement would be rows - including a bent over row that takes pressure off the lower back for those who are sensitive there. You can do this both double and single arm. Check out the video below to learn more.

Want even more great exercises? Reach out at Jtabtraining@gmail.com to schedule an assessment and get into the gyme.

Change Your Rules, Change Your Body

I pride myself on being a simple person with simple rules. To me, there are some simple rules that should be “followed” if you want to be successful in life. Well, it is the same in the fitness/wellness/nutrition world also. For most of the US population, sticking to these simple and basic rules could get them the benefits they are looking for.  

Other than marathon trainers or competitive athletes, the rules I outline below will help you achieve your goals of looking better and feeling better (did I guess those right!?).

A quick note: When I’m talking weight loss what I really mean is FAT loss and MUSCLE retention.

Now, let’s get down the list:

1)    Walk and walk. If you are serious about losing fat, the recommended amount is 10-20K steps a day. Now why walk instead of jog or running? Again, we aren’t trying to get better at a 5k here, we are simply trying to lose bodyfat and retain muscle mass. Jogging and/or running tends to increase your hunger, which in turn leads to overeating and actually INCREASING bodyfat. Walking has minimal effect on hunger and cravings, yet will still get you the calorie burn you are looking for. So, WALK WALK WALK!

2)    Retain muscle mass. That’s a fancy way of saying LIFT WEIGHTS/STRENGTH TRAIN. Strength training has been proven to be the best way to retain/keep muscle mass, EXPECIALLY during a fat loss phase. Why is that important? First off, muscle mass helps your metabolism run, and doesn’t have as high of a hunger signaling as running/steady state cardio does. This means it helps you burn more calories all day, without making you want to eat significantly more. In addition is helps starve off age related injuries and diseases to help you still be able to do things well into your later years. Strive for 2-4 days for strength training per week. While strength training is important, you don’t want to overexercise during a fat loss phase as you’re going to be lowering your calories. Which leads to my next point…

3)    Lowering calories. You must lower calories to lose fat. There is no way around it and there is no secret way to get out of it. You can not out train a poor diet. To do this you can break it down into 3 sections: Protein- strive for about bodyweight in grams. Carbs- strive for about bodyweight in grams. Fats- strive for about half bodyweight in grams.  

As an example: 160lb, 50yr old Female trying to change their body composition without losing muscle mass

150    Grams of Protein

150    Grams of Carbs

60-70 Grams of Fats

Again, this takes into consideration that they sit at a desk job and only doing 1-3 hours of strength training per week (walking doesn’t count as exercise and should be done “most” days.  

Ready to start your fat-loss/body change journey? Reach out to me to learn more about how you can get individualized nutrition and workout plans to help you along the way.

Can’t Gym? Then Home!

If it was hard to get the gym before, it’s almost near impossible now. Between home schooling, lack of childcare, changing work hours and oh yeah, a pandemic, a lot of people either can’t, or aren’t comfortable heading into the gym. While I absolutely understand that, it doesn’t mean you can’t or shouldn’t workout still. As we’ve seen throughout the past few months of shutdowns, our homes can be excellent places to get and stay fit.

There are many benefits to doing a home program, whether you’re utilizing it as a standalone program or a supplement to a heavier gym workout or two. Since most people don’t have heavy weights in their homes, most home workouts utilize light weights, bands or even body weight (and my home program is no exception). To really get results with these light (or lack of weight), we need more volume than we are getting a “regular” gym workout of 30-60 minutes. This mean more reps to fatigue the muscle than you would with heavy weights at the gym.

Ideally, this program would complement a gym routine so you could get a good mix of heavy and light weights. Can’t get to a gym now? Although you will be missing the heavy part, you can still get in good volume at home with JTab’s new Home Program for a great workout. 

1)     All you need is your body and a few bands to get the job done. What job you ask? Gaining muscle mass. That’s right – a home program that helps you gain muscle mass without the heavy weights. “But Joey I’m trying to lose weight!” I hear you but let’s attack weight loss (what we really mean is fat loss here) differently this time. Gaining muscle doesn’t mean you’re going to become huge. In addition, building lean muscle will help reduce fat due to increased calorie burn.

2)     This program is simple, yet effective. This is a program that they doesn’t require a Master’s Degree in Kinesiology first. It also doesn’t utilize a million exercises or muscle confusion. Doing a very few exercises correctly and intensely can provide great results.

3)     This program is done for you, so you don’t have to think, just do! Take a break from the million other things you have to manage during the day and just move your body.

4)     Jtab’s Home Program has videos to follow if you need them so you can ensure perfect form.

The results will come when you do the program the way it’s designed and stay CONSISTENT!

Message me for more details!  

Juices, Smoothies and Shakes - Oh My!

When it comes to losing weight, replacing meals, or creating a healthy diet, people often turn to shakes, smoothies or juices. They can all be included in a “healthy” diet but differ greatly. The ingredients, sugar count, and benefits can vary but can also overlap in different reciptes. Today, I’m giving you the basics of each and how you can incorporate them into your diet in the best way.

1)     Juices are most of the time vegetable, fruits, or a combo of the two blended or “juiced” together. Within this group one of the best options to choice from are the typical juices you usually get at a “juice bar” over a bottled one or juice box from the grocery store. These are usually the healthier of these options because you are getting most if not all of the fruit and vegetable (fiber, pulp, etc). This helps lower the blood sugar spike of these more concentrated straight fruit juice, and contains most of the “good stuff”. If you’re looking to hydrate with a juice, I’d suggest looking for a juice bar/shop to get your fix. 

Positives: Great phytonutrients/vitamins/minerals/antioxidents

Negatives: Can be high in sugar, especially if store bought or pre-made. Look for options that include the benefits from fruit, not just the sugar or taste. Juices are usually  low in protein and Macro dependent.

2)     Smoothies are tricky to categorize as they can range in their benefits.  Some with a straight fruit blend, can pack in the calories and sugar, but not much else. Others can incorporate protein powders or other good addatives. In this case you are getting a better blend of macros and not just carbs and a blood sugar spike.

Positives: If they contain protein then it can be a refreshing way to add to your total protein intake.

Negatives: Like juice, smoothies can contain a lot of sugar and calories, which can quickly add up to extra fat.

3)     The shakes we’re talking about here are short for protein shakes (not the ones you get at the ice cream shop). Although these can be the best Macro friendly option they can still be a sugar/carb bomb if not done right. Finding quality protein can be harder than you think, and certainly much harder than finding quality carbs and fats! Look for a mix that packs in the protein but isn’t flavored with sugary flavorings, and watch what else you add to it. Most of the time shakes have protein powders as a base then add other things like milk (or nut milks), fruit, nut butters, oats (or other carb powders for athletes), veggie powers, or even spinach. Done right you can add 20-50 grams of daily protein from one shake! This makes it perfect for those looking to increase their protein while still staying low in calories, carbs and sugar. A great meal replacement or additive to any diet. 

Positives: High protein and a lower fat/sugar option for many. Can be customized to taste or athletic needs.

Negatives: It can be hard to identify quality with the array of protein powders available.

If you have any questions or are looking to incorporate more protein shakes into your diet, check in with me over at Jtab Training for some suggestions. We stock a variety of types and flavors and can give you ideas on how to mix it into your daily routine.