Today we’re talking about 3 lower body warmup drills to do before you workout. These drills are designed to help you warm up your entire body (particularly your lower body) and get you in prime shape to life heavy.
Now that you’re warmed up, are you ready to start lifting heavy? Email Coach Joey at jtabtraining@gmail.com
It’s officially 2020! We made it to another year, and you’re probably doing the same thing you did at the start of 2019, 2018, 2017, etc.. You promise yourself that this year is going to be different. You’re going to eat better, lose weight and change your life around.
There’s an old saying that if you keep banging your head against the wall it’s going to keep on hurting. So, if these “resolutions” didn’t work in the year’s behalf, how is this year truly going to be different?
So many people have been riding the “fat loss program” rollercoaster forever. On January 1st they decided to go to the gym and just do all the cardio machines in an attempt to undo all their bad habits from the year before.
January, February, March, and April, they ride the “cardio train” with minimal body change results. They quickly become frustrated and give up, falling right back into some old bad habits.
During that time they’ve lost important muscle mass, destroyed their metabolism so it starts to work against them, gotten overuse injuries from “pounding the pavement”, and just ended up more tired and hungry from all the cardio. That’s right, studies show that doing tons of cardio makes you eat more, makes you more hungry and usually crave carbs (to replace the energy you just expended.
Now the question becomes, if starving yourself and doing tons of cardio isn’t the best way to lose weight, how can you meet your goals in 2020 the right way?
Enter Strength Training….
When the focus is on getting strong(er) (getting more jacked, lean muscle, ripped… whatever you want to call it) there is a shift in your whole body and mind connection. You lose the stress of “worrying about losing weight” and instead know you are strictly focused on increasing weight and getting better each week/workout. Getting stronger is bettering your body = win/win!
Stressing out about losing weight all the time takes a negative toll on your body. It raises your cortisol levels to the extreme (which causes you to actually hold on to/gain weight) and kills your hormones.
Strength training helps to create a positive hormone response that will help increase your Testosterone levels and Growth Hormones levels, and regulate your Grehlin, Cortisol, Leptin levels needed for optimal performance, recovery, and health. All of these hormones are pivitol in losing weight and changing body shape.
Strength training also helps keeps (and increases of course) the muscle mass you have. This added muscle mass helps with metabolism, health, athletic performance, and even normal everyday tasks like going up and down stairs, walking around, carrying laundry, grandkids, etc.
And for those of you that just cringed at me using the term “muscle mass”. Gals (and even some guys) muscle mass does not been becoming a huge body builder. Can we stop fearing something that is so powerful, makes us badasses, strong(er/her) and more functional? Muscle mass is what literally changes your body composition and body in a good way. It’s literally what “shapes” us, whether you’re looking for long and lean, or bulky and muscular.
So in 2020, are you ready to finally make that positive shift in body, health, mind over to focusing on getting strong(er), more athletic, creating more muscle mass? If you are, then my team at Jtab Training is ready for you!
1) Jtab Superhero 3 Day a Week Program is online for sale! $60/month, there are 4 total months worth of progressive power, strength, and functional muscle building workouts! If you start the beginning of January by end of April/beginning of May you will have a killer Superhero Body for Summer! Nutrition will be an additional service but discounted if you buy the Superhero Program. I will send you videos each month or coach you up on the lifts for the month when you purchase. The price reflects that coaching.
2) Speaking of Nutrition consults, I am available off hours for Nutritional Coaching one on one and soon will have group nutrition sessions.
3) Superhero Class will start up again on Sundays, 11am-12pm. Drop-ins are welcome, at least 1-3 months previous lifting experience is required but I can tailor it to intermediate (there are actually very few advanced lifters around, I wouldn't even be considered advanced). Price is $10/person. If you bring in 2 or more people I will give you a discount on your class.
4) Men's Power Hour will resume Wednesdays (starting January 8th). 7pm-8pm. This will be a 4 week package class, $40/per month. If you miss a class, it's on you to make it up during the week). Any additional info on this please message me directly.
5) I will take a few more online coaching clients. I will customize a program to fit your gym/home setup and ability. The next few clients will be $100/month if you sign up for 6 months.
6) I have a few more spots for in house training. This is where I have eyes on you and can coach each set and keep you progressing the way you should be. It is all semi-private training. First appointment is an assessment $60, then training is monthly "memberships" of $110/4 (once a week), $180/8 (twice a week), $235/12 (three times a week). I have not raised my in-Jtab prices since the get-go.
My prices for professional training and services are beyond super "cheap". I've had many people tell me I should be charging more, twice, three times as much. Although I know I should be, I don't so you WIN if you take that opportunity and train with me. You will not regret it! I've trained hundreds if not a thousand or two people and they will ALL tell you I'm worth it. Isn't it time to start investing in your health? 2020 can be the year you get in the BEST shape of your life or just another year you "get by" and sludge through it feeling weak, not able to do the things you really want to, not feeling confident at the beach, not being the best you, not living your best life as the kids say nowadays.. the choice is yours, all you have to do is be willing to put in the work and let me Coach you!
It’s the classic excuse. We can’t work out because we don’t have enough time. There’s always a meeting, an errand, a kid’s sport that takes precedent over exercise.
One of my clients recently wrote this note describing her struggles with finding the time to commit to working out, and how a slight mindset shift completely changed her perspective and got her in the gym.
“For many years, I struggled with how to balance my family, the commitments of being a sports mom, working full time and making time for exercise. Schedules/appointments/work/sports commitments ruled my days. It was a struggle and ultimately the other commitments were deemed to be more important. No time to exercise. I would make it to the gym whenever I could around my jammed calendar. I was stressed, tired and frustrated about life in general. I NEEDED that gym time.
My “a ha moment” came one day when I was looking at my busy calendar for the week What would happen if I scheduled my time in the gym on to my appointment calendar? If it’s on my calendar, I have to do it. Right? So, I scheduled my two days in the gym- just 2 hours- that first week for two days right after work. I
protected that time and treated it like any other doctor/dentist appointment, hockey/lacrosse practice or game , or any other commitment. It worked! That time in the gym was just what I needed. I felt better- less stress and frustration- and I was getting the exercise I needed.
So, I scheduled my “gym appointment”times into the calendar for the next several weeks in with all the other activities. That gym time -my time- was just as important as any other appointment on the calendar. Of course things pop up unexpectedly that may interfere with the schedule. I am very careful to schedule in a make up day ( Thank you for Sunday make-up days, Joey!). The gym time is that important to me. “
Somewhere in the past it was “expected” that men knew how to do all the “manly” thing. This includes things like changing tires, fixing things around the house, “making” stuff out of wood, and lifting weights. And if you couldn’t do these things, you were looked at as a less of a man.
Although times have changed, this stigma hasn’t completely gone away. Here’s the deal, regardless of gender, people know how to do different things based on life experiences. Just because you haven’t had the chance to learn something yet, doesn’t mean your any less “manly”. Let me tell you a story:
It all started out in college as I was pulling into the parking lot in a hotel with my good friend Lauren. Yes Lauren is a female, which will prove my point in a second. I was about to take my first personal trainer certification test down in Miami (we were living in St. Pete at the time still). My tire blew and needed to be changed. I was a nervous wreck already having to take my test in the morning for something I was super passionate about, and didn’t want to deal with this now on top of it. Luckily I had my trusty friend Lauren there as she just started changing my tire in the parking lot.
I didn’t know how to change it or didn’t have the confidence in myself to do it all alone. At the time I felt embarrassed and like everyone that could see me was laughing at me. I wasn’t taking the lead in doing a thing every man “should” know how to do, right? But, regardless of who did it, “we” got it changed (yes I did help!), I got a good night sleep without having to worry about my tire, and passed my test in the morning! That is just one example of my short fallings (yes I’m short also) of knowing how to do basic things men are “supposed to be able to do”.
But, while I may not be able to change a tire, many other men do not know how to properly lift weights. (Another thing a man is “supposed” to do). The one thing I spent the most of my adult life learning and perfecting my technique and coaching skills is lifting weights. That is the area I can HELP men out. Sometimes it’s helping them with form. Sometimes it’s helping spot them during a heavy lift. And sometimes it’s just helping them streamline what a program should look like instead of just going to the gym and doing “everything and anything”.
I am here to say it’s ok to ask for help from a strength coach in designing, implementing and executing a good strength program. Sometimes we have to put down our “macho-ism” and ask for help in areas that we need it or don’t specialize in. I’ve had to ask for help many many times when I needed something done in the gym or even putting together a piece of equipment. We as men can’t be good at all handy things and it is ok to ask for help sometimes.
Who doesn’t love a taste of pumpkin in the fall? Today Jtab training is bringing you one of our favorite seasonal recipes packed with healthy proteins to keep you full and fueled. Check it out:
Strength Training is not only for the working class and athletes. It MIGHT be most important for the population that is heading into, or already into retirement and beyond.
Let me explain why it’s SO important for the baby boomer generation.
1) Power output- While we normally think that athletes are the only ones that need to train for power for their sport (baseball swings, volleyball spikes, hard football hits and powerful lacrosse shots), it turns out that this is just as important for non-athletes as well. As we age (some say anyone past 30) we lose power output (ability to generate force). This is crucial to get back as much as we can because power output has many benefits for older adults. Falling is one of the main concerns getting into our 70s, 80s, and 90s. If we have some powerful legs and hips still we can usually catch ourselves so we don’t fall and break or fracture bones. In addition, nominal tasks become much harder without power output. Powerful lower bodies will make even going up a flights of stairs. let alone carrying a basket of laundry up them, much easier.
2) Strong(er)- Want to carry your grandkids around? You need to be strong to be able to do so. Want to be able to play around with your grandkids up and down on the floor and around the house? You need to be strong and mobile, all things strength training does for you.
3) Injury prevention- Carrying your grandkids (or laundry, or other household items) around will bring big problems to your back, neck, shoulders if you aren’t resilient and strong. Getting strong(er) will help prevent injuries while doing these every day “life” tasks. You also want to be able to do those kinds of things long into the future, and strength training will allow you to be able to do those for years to come!
Those are 3 of the main, most important points to think about heading into retirement in terms of living your best life (as all the cool young kids say nowadays). Looking to stay strong and do so in a safe environment tailored for you? Every Tuesday 10am I am teaching this class, anyone retirement age and older is welcome! At $10/person per class it’s a steal to learn proper strength training fundamentals. Simply show up, or email jtabtraining@gmail.com for more information.
This circuit hits all the major exercises for maximum exertion and hormone regulation. High intensity workouts (like this one) help increase a variety of different hormones to help decrease stress, improve sleep, and balancing mood swings. It works all areas of the body and gives a great overall workout that you can do when you’re short on time.
It combines 4 different exercises that you should do in 12 reps for 4 sets.
1 - Goblet squats with moderately heavy weight - 12x4
2 - Bench press - 12x4
3 - RDL’s into Rows - 12x4
4 - Push Press - 12x4
Yes, strength training can help you to look like a jacked superhero. I’m going to talk about some of the lesser known or even more important reasons we all SHOULD be strength training. Time to dive right in.
1) Body awareness- We learn much about our bodies while exercising, and weight training might be teaching us the most. Learning to move well, with a good range of motion under load, teaches us coordination and movement patterns that will keep us limber.
As an example: We pick up objects up off the ground all day long, and probably use our lower backs every time. When you strength train, you learn through dead lifting how to move through your hips and pick things up with your legs, instead of your back. By bracing for external loads, strength training teaches body awareness better than any other type of exercise.
2) Calories in/calories out, right? Not so fast Batman. Intense strength training also helps burn more calories in EPOC than most other forms of exercise. After a heavy strength training session, your body now has to repair muscle fibers which is metabolically demanding on your body. This in turn means your body continues to burn calories long after your workout has finished. It also helps you keep your muscle during a “cut” or “fat loss” period. As my friend Tony Gentilcore says, “What makes muscle, keeps muscle”. Strength training does both pretty well!
3) Weight lifting helps your body use and burn off extra blood sugars and gives your body a better response to insulin. Blood sugars are the main sugars in your body from the foods you eat. Your body uses these sugars for most of its energy production. Weight lifting helps your body normalize blood sugars better than someone who is not strength training. Insulin is the hormone that controls how your body uses your glucose (blood sugars). Strength training improves your body’s sensitivity to insulin, thus creating a properly functioning system. When these things get out of whack, you increase bodyfat. (I am not getting into Type 1 Diabetes here).
4) Self confidence. Like I said above, strength/weight training obviously helps you look more like a jacked superhero. But, even if this isn’t your aesthetic goal, you will notice differences in the way you carry yourself. Either from the pure fact you will be strong(er) and lifting some good weight, or from the small changes in your body composition, you will hold your head a little higher overall. Trust me, start hitting PR’s in the gym and see how your confidence goes up. Start seeing some muscles pop where they didn’t before and see how your confidence goes up. And to all this I say, “It’s ok to want to look better!” Working out doesn’t just have to be for your health (although that is an important reason)! Looking better and increased self confidence are amazing side effects as well.
There you have it, part 1 of my blog on the benefits of strength training. Join me back here soon for part 2!
Spring and summer are around the corner which means so are summer fashions. Arms and shoulders are about to be on display, so now is the time to make sure they are show-ready.
This is a giant set, so make sure you have all weights and bands ready to go.
Zottman Cus for all forearm and bicep work
Band Pushdowns for tricep work
Face pulls for back shoulder work
Lateral raises for front and lateral shoulder work.
Shoot for a few rounds, 10-12 reps each exercise.
Today I’ve got a few different exercises and stretches for you to do to increase your hip mobility, loosen your hips, and set your self up for better squats in the future. Increasing your hip mobility can also help protect your lower back and relieve back pain, as well as increase athletic performance. Check them out below!
We talkin’ about flexin’. Flexin’? Really? Is this about bros flexing in the mirror admiring their huge biceps? No, (well, maybe a little) but not entirely. This is the kind of flexing that can be done in the comfort and safety of your own house. Let me explain.
One of the biggest obstacles when I first start to train someone is them being able to “feel their muscles”. I ask them to “squeeze their glutes” or “make sure you feel your lats”. Well, to a new beginner that is a daunting task. To a bodybuilder they will laugh at you and then just start flexin’ or posing like they are on stage. Their mind muscle connection is at 100%. So the next question is will you look like a bodybuilder just by practicing flexing all your muscles individually? Ummm, probably not (nice try though!), but it is an important step to working your way there.
What it will do, is get you that all important “mind-muscle connection” that us trainers are looking for in our clients. The sooner the client gets that, the sooner we can advance. It will make a world of difference when it comes to moving past “newbie” stage and into the intermediate stage.
Don’t believe me? Check out this article by Dr. John Rusin, all about the importance of the “mind-muscle connection”.
How to do it. Well just flex. No really, it’s that simple. Start with one side and “touch” that flexed muscle with your other hand. As and example, flex your left bicep and make sure it is really flexed by holding it with your right hand. Once you’ve mastered that, start flexing both biceps at ones (bodybuilding shows call this a Double Bicep Pose - a la Arnold Schwarzenegger).
Each time you flex, run through this list of the “main” muscles:
1) Biceps (front of arms)
2) Triceps (back of arms)
3) Lats (side of back (have to do one at a time and touch the opposite lat to make sure it’s tight)).
4) Pecs
5) Shoulders
6) Glutes
7) Quads (work like triceps to extend the knee)
8) Hamstrings (work like biceps and flex the knee)
Let’s get flexin’ and start to convey that over to helping your workouts.
People try to scare new Moms. They make them believe their babies are all watching their every move so they act proper and always do the right thing as a perfect role model. Is this the case??
Here’s the deal - while you definitely don’t have to be perfect all the time, children are looking to their parents to role model behavior, habits and what a healthy lifestyle will look like. Here’s an awesome story to prove that THEY ARE WATCHING!
We just celebrated Veteran’s Day here in the US and since it was a “holiday” many daycare’s were closed. Amy, my client (also my blog and website consultant and one of my ex-athletes I coached at NK) didn’t have anyone to watch Hadley, her beautiful 14 month old daughter. My Mom was off from her school so she agreed to watch her in the gym while Amy got her lift on. Hadley got to meet all the gym goers that morning and she loved it. Amy went about her normal routine and got her big lifts in while Hadley was entertained by my Mom (Linda). She would peep out to see her Mom do some big lifting now and then.
Fast forward 2 weeks later and Amy has reported and shown me videos of Hadley’s new “passion”. She walks up to anything she can get her hands around (a big table, a hug ball bigger than her own body, and even a brick) and proceeds to pick said object up in the air and start walking with it. Check out the video below to see her in action:
Looks like Hadley was watching her strong Mom that day in the gym and wants to emulate her actions. We are just glad that she is taking to weight training at a mere 4 months! Haha! I think it’s safe to say that Hadley (and many other babies) ARE watching their Moms after all! Just glad Amy is a great role model and being healthy for her baby Hadley.
Social media is everything nowadays. Instagram, Facebook, Snapchat, Twitter. Being “social” has taken over everything from making online purchases, to hitching rides, to even processing payments for businesses. It’s a crazy social world out there. While “social” media is an integral part of our lives, the real social aspect of life is interacting with people in the same room still. The definition of social media is to participate in social networking. Making friends and making real connections (not just a Facebook “friends” who you’ve never met before) is still the backbone of our society. It’s something that people still value, and look for in their daily lives.
Semi-private training allows that to happen organically. You are inevitably working out with a few people in the same room, sharing equipment and getting to know people more than in a normal gym situation. As opposed to the autonomy of a big box gym, or the isolation of totally private training, the small private studio atmosphere allows people to communicate with each other day in and day out. With semi-private training, people to tend to lift at similar times with many of the same people. As people get more comfortable with each other, people tend to open up and form bonds and they get strong(er) together. I have seen this happen numerous times!
Lots of my clients over the years have even taken that gym friendship and created long lasting friendships outside the gym. It is a real cool thing to witness, knowing it is all coming together under my “roof”. As an example of this, some of the ladies even got one of my clients baby gifts after her first born a year ago. That wouldn’t happen in a big box gym culture!
In addition to that, the collaborative spirit of semi-private training lends itself to support inside the gym. You can often find members cheering others on as they go for a particularly heavy or difficult lift. Goes to show how powerful this little semi-private model is for friendships. Semi-private training makes real connections, real friendships, real social networks.
In Part 1 we talked about the best of both world’s in Semi-Private training when it came to finances. The ability to get personalized attention without having to pay ridiculously high pricing. Today we are going to talk about the autonomy of this type of training. What do I mean about autonomy? Well, let’s dive in and see.
Some trainers try like heck to “keep you in the dark” in the fitness world so they can hold onto you forever. They may queue you for proper form, but won’t explain the mechanics and the “whys” behind the workout. My semi-private training style is all about teaching the client as much as I can/they can handle. This allows for great “self-coaching” after teaching them the form and how they can feel their own body in correct form. This means that outside of the gym, you can continue to move correctly, promoting optimal health and reducing common injuries.
I also talk about the “why”, and teach them to think for themselves on whether to go heavier or correct their form. While I will always be there to guide and offer advice, I also want my clients to take control of their own training. Someone who takes the lead on their workout program is more invested, and more likely to push themselves to that next step (under my watchful eye of course..) I want to create this culture that they almost “don’t need me” every second, thus making an autonomic client. This makes the gym run very smoothly so when I do have a new(er) client I can focus on them when need be.
Many people like this kind of gym environment because they feel safe while performing the lifts, but don’t feel like they are being micro managed every second of their workout. It’s like having controlled freedom.
Autonomy works in a small gym setting where I can easily still watch every person, new or veteran client, and make sure everyone is doing their program as best as possible. Speaking of programs, each client has their own sheet, their own lifts they are working on each day they come into the gym. This alone makes them start to “own” these specific lifts they have to perfect and make strong(er) each and every session in the gym.
Next week is Part 3 of benefits of Semi-Private training!
Don’t we all like “best of both world’s” scenarios? Committing to a solid workout routine is difficult enough, and when you have to compromise on that routine, it can make it difficult to to stick to. Well here at Jtab we have a few “best of both world’s” situations. I learned early on in my training career that I was going to focus on a style called semi-private. Today I am going to focus on one of the benefits of this style of training.
Nowadays everyone is trying to find the cheapest prices for their favorite products, right? Go to a store and see what the want and immediately take out their phones to see if they can get it cheaper on Amazon, etc. I admit I do that also sometimes. When it comes to training and fitness there is no difference. Planet fitness’s popping up all over the place and offering $10/month memberships for whole gym access. What could be better than that, right?
Most people have come to realize that private one-on-one training is pretty expensive. I mean go to your boutique personal fitness center, or the local big box fitness center and you are looking at a price of at least $60-100/hour. On top of that, they want you to buy a “package” or 5-15 sessions and before you even know it, you’ve spent a month’s mortgage on “personal” training. Those sessions will last you a month or two and then you’re left to re-up. This leads to a quick exit of training when people realize they can no longer afford the steep prices. No one is faulting the trainers here, they need to make a decent hourly rate so they can live, right? But for most of the middle class, this expense is out of reach.
Enter semi-private training. This is the game changer, the “best of both world’s, the win/win/win scenario. Most semi-private is typically more than a half the cost of private training. This is due to having more than one person in at the same time. The trainer can spend great quality coaching time on you and the others in the gym, yet you pay way less that the private option. This allows the client to keep up with training month after month, without blowing their budget. On the flip side, it allows the trainer a better income while charging their clients a fraction of what personal training costs. I feel this is the ultimate win/win. If the trainer is skilled, you will not notice any drop off from one on one to semi-private in terms of coaching, cueing and spotting. While the client usually is responsible for their own sheets and setting up and breaking down their equipment, that is the small price to pay for paying a fraction of the cost of training.
Today we borrowed a blog written by 2 of our favorite new members, Stephanie and Emily of Java skin care. They talked about how they joined Jtab in an effort to make healthier choices, and incorporate more exercise in their life. Check it out below to learn more about their experience and their skincare line, JAVA.
At JAVA we’re always trying to make healthier lifestyle choices – and we made a REALLY good life choice when we started working out at Jtab Training with our friend Joey. We’ll admit, it had been quite a while since we’d had a regular exercise routine and the thought of getting back into the swing of things was more then a little intimidating. Lucky for us, we found a fantastic guide back into the world of fitness and now we’re not only feeling stronger and healthier, but we actually look forward to working out!
Joey Taraborelli is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. At Joey’s gym, JTab Training, he offers a variety of programs available to fit every need, schedule and comfort level. From private to group classes, high school and college sport training, the awesome trainers at Jtab will work with you no matter your fitness level. With customized nutrition plans and open gym time available, you will build muscle, decrease body fat and live healthier as you tone your body in a safe and encouraging environment.
“I wish could I teach all of RI how to properly strength train, our state would be more fit and healthy if I could!”
We sat down with Joey to find out more about training, opening a gym and of course coffee:
What inspired you to open your own gym? “I wasinspired to open a gym ’cause I really wanted to help people get strong, and gain confidence in themselves. I was also sick (still am! haha) of the myths in the Fitness Industry that people believe in. (Need “cardio”, don’t lift heavy (for females mostly), you can’t get “cardio” from lifting, lifting is dangerous…. Reality is it’s WAY more dangerous to be weak!)”
What is your Training? “My philosophy is lift heavy weights, get strong, get healthy and don’t eat like an idiot (eat like an adult). What that really means is I want people to be strong, fit, and to eat the way they “should” be eating, LOTS of protein, as much greens as they can get in and limit carbs and alcohol.”
What is your passion outside of the gym? “Passion outside the gym is easy, hanging out with friends. Also enjoy watching my athletes’s games, playing volleyball when I can, and of course watching my Superhero movies and shows! HULK SMASH!”
Your favorite JAVA Product? “Favorite JAVA Product is the scrub, I have lots of dark scar spots and it helps smooth out my skin organically and without chemicals.”
How do you take your coffee? “Coffee black with stevia (cold brew when I can)”
Learn more about JAVA, view their products, and how organic raw coffee can transform your skin care routine.
Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!
After purchasing this program everything will be laid out for you and includes:
3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!
The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!
Today we've got guest blogger and fellow J-tab Trainer, Matt Prez, breaking down how you still stick to your diet while going out to eat.
Picture this scenario: you’ve started getting more active, and are making an attempt at better nutrition.
But now you’re in a situation where you’ve gone out to eat at a restaurant, and are at the mercy of what’s on the menu.
How do you handle this? Well with a few simple steps you can have a meal you enjoy and fits your own goals.
1. Know you allergies/limitations
Aka: The most obvious one. Do you have a legitimate food allergy? Are you following a certain diet that has certain restrictions, like keto/vegan/vegetarian/etc.? You may have to go by what’s on the menu, but there should generally be no problems with informing your waiter about these.
2. What’s your weight goal?
Are you trying to gain, lose, or maintain your current weight? From strictly a caloric standpoint, your answer should dictate what you consume (wanting to gain weight = more food. Weight loss = less).
3. Know the breakdown of the macronutrients in food
Fats, Carbs, and Protein are what we consider the “macronutrients” of ie what our body can turn into energy to use.
The foods highest in fat are usually nuts, oils, and avocados.
Foods highest in carbs are mostly all breads, pasta, most baked goods, fruits, vegetables, etc.
The most protein-dense foods are your animal products (meat, eggs, dairy), but also things like quinoa, legumes, beans, and tofu are higher in protein.
4. Eat more protein!
If I were a gambling man (which I am), I would bet most people reading this are not consuming enough protein. The typical American is consuming way too many more carbs and too little protein. Instead of going for the pasta dish, give the chicken, fish, or steak a try. Want a burger, but want less carbs? Choose another side than French fries, see if there’s a lettuce wrap option for the burger, or even consume just the patty. Remember you can take this as far as you want. And also don’t forget that protein-rich foods are incredibly satiating, meaning they will make you feel fuller a lot quicker than anything else!
5. Watch the alcohol!
Beer and wine are carb-dominant sources, but even more important are the mixed drinks, as they (depending on the drink) may be loaded up with sugar. Not keeping tabs on how much you’re drinking will add up in calories by the end of the day.
6. Plan ahead
If Friday night is the night you’re going out to eat/drink the not-best food choices, plan ahead and pick the appropriate foods during the day. For example: I went to Margaritaville a couple of Friday ago and got this
Just from looking at this image we can deduce this is a carb-heavy meal (buns/fries/maragarita) with moderate protein (the two patties) and a little amount of fat (the cheese, and the patties).
I knew I was going to get this, so I made the steps during the day to consume less sources of carbs to compensate for this meal. If I wanted to eat something later I made sure it was mostly protein and very little carb.
Bodyweight… the near mention of it sends shivers down your spine for some (most) people. Many people aren’t happy with their body weight, or feel that it’s higher than it should be. Yet we carry our own bodyweight around all the time.
In the strength and conditioning world there is an unofficial “goal” of being able to deadlift and carry your own bodyweight. Being able to do so, generally says good things about your health, strength and body. I have been training people for over 15 years and often work with clients to get them to a point where they can comfortably deadlift and carry (hold and walk with) their own bodyweight. I have seen aches and pains go away, body composition improve, and confidence go up.
So, the question remains, can you lift and carry your own body weight? If the mere thought of having to pick up something up equal to your body weight seems impossible, it’s time to surprise yourself a little. Give me a call at 401.529.5089 or shoot an email to jtabtraining@gmail.com and let me help you build up your strength.
