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Fitness Tips | Physical Evolution

Fitness Tips

Below are the newest tips from Pete about health and training.
Select a category on the right to see all other tips.


Morning Routines

Good morning everyone!  How do you start your day? Exercise?  Or good food?  Do you often wonder which one is better?  Today I exercised!  But tomorrow I will eat instead.  Stay tuned to learn what is best and why.

Seeking Optimal Health and Anti-Aging Practices

BENEFITS OF THE MORINGA TREE

Absolutely loaded with nutrients and antioxidants, the Moringa tree(Moringa Oleifera) A.K.A. "The Miracle Tree", Horseradish Tree, Drumstick Tree, Sahijan, Benzolive, Kelor, Marango, Mlonge, Mulangay, Malungay, Malunggay, Saijhan, Shevaga, Sajna, Kamungay, zija. It is one of nature's most powerful bounties. I have firmly believed for years that consuming a lot of Mother Nature's gifts ( i.e. Fruits and Veggies known...) And especially always seeking out new gems still in the ground but unknown to the majority of the world population. Anything you can do naturally to help maintain optimum health and balance in our bodies is a gift from above and should be implemented into your daily diet.

Moringa leaves are highly nutritious and are rich in vitamins D, K, A, C, B6, Manganese, Magnesium, Lysine, Riboflavin, Calcium, Thiamin, Potassium, Iron, Protein and Niacin. Ounce for ounce, Moringa contains seven times the Vitamin C found in oranges, four times the beta carotene of carrots, three times the iron of spinach, four times as much calcium as milk and three times the potassium of bananas. Moringa also contains all 8 essential amino acids and is rich in flavonoids, including Quercetin, Kaempferol, Beta-Sitosterol, Caffeoylquinic acid and Zeatin.

Moringa is sometimes referred to as the "Miracle Tree" because all parts of the plant are edible and healthy. It can also thrive in tough climates and poor soil. Its combination of high nutrition, sustainability and hardiness has caused it to be promoted widely in Africa to help fight hunger and malnutrition.

By : PETE GRIFFEN

Exercise Routine Using Elastic Bands

An exercise routine for the whole body using only exercise bands.  When you have no other exercise equipment available, traveling or at home.  Keeps your heart rate up and targets major muscle groups to get in a good workout in a pinch.

 


By : Pete Griffen

Exercise Without Equipment

At Home or Traveling

This is a little exercise routine you can do at home between training sessions.  When you have no workout equipment handy, these are a few moves and exercises you can do to still get in a good workout.  When Pete is away, or you are traveling yourself and don't have access to equipment, there's no excuse for not getting your heart rate up and using your muscles.

 


By : Pete Griffen

Core and Cardio

Alternating Superset

A superset of core and cardio.  Alternating 60 seconds of each to keep your heart rate up and your fat burning.  Repeat for 20 minutes or 30 minutes or an hour, however long you have to workout. Pete takes you through a simple but effective routine to do when you're tight on time or away from the gym.

 


By : Pete Griffen

How to be Healthier!

Burning fat effectively and keeping it off!

No matter who you are or what your specific goal, with health and fitness in mind.  Everyone would like to be a little bit leaner.  This is always a hot topic in the biz.

So in this article i am going to touch base on a few key factors that will get you leaner. Ofcourse your health is important and just getting to the gym is great. But, these are a few things that will maximize your return on the time and energy you invest in the gym.
Hands down the most important factor is your diet.  This is most likely 75% or better of the equation.  So you will need to address proper caloric needs based on factors such as body weight, gender, age, body type, etc... to name a few.  This isn't the time nor place to get into that whole discussion, but you can find numerous other articles on the site concerning such subjects.

3 TIPS TO GET LEAN....

1. When doing cardio make sure to keep your heart rate in the zone...( 55-75% of MHR ). And maintain it for a minimum of 40 min.

2. When choosing the best time to get your cardio. If not first thing in a.m. on a empty stomach, just do your regular weight training session and follow it up with 20 min. intense cardio. Or shoot for evenings... Wait 2-3 hours since last meal, and afterwards no carbs. Protein and veggies.

3. Eat your carbohydrates earlier in the day. And the majority of your daily caloric requirements before your activity level tapers off... ( my last meal with carbs is at 3 p.m.)

 And a side note that is even more important. And just because your skinny does not mean your healthy! Good health & being healthy , are not the same.  Good health means your blood work came back and you are within the avg. numbers that health professionals consider healthy.
But, being healthy in my eyes means alot more than just blood work numbers... One needs balance ...
Your well-being, and physical fitness is also a major contributing factor. One should be able to perform whatever daily tasks the need to be done in their lives without issue. (Issue = Lack of strength, out of breath, lack of energy to take on the demands of your day, lack of flexibility, free of pain...etc...)

By : Peter Griffen CFT,SSC

Group Fitness Classes

Come Join Us

Group fitness classes are great for everyone.... It's an awesome way to meet new people while working out or to just workout with friends.  An experience everybody should try at least once.  They are usually geared for a cardiovascular workout, but join me and the group for a well balanced workout with a professional to oversee your form. Insuring you are doing exercises properly will avoid injury or lack luster returns on your exercise time invested.

All my groups cover not just strength training for our body's musculoskeletal system, but cardiovascular endurance and flexibility training as well.
This equates to a well balanced routine for any individual, any age, male or female.

Not to mention the fact that just getting out of the gym on occasion for a different kind of workout is revitalizing... Come join in and see for yourself...

By : Pete Griffen

Upper Body Blitz

Upper Body Calisthenics Circuit

This is an awesome workout for the person who never has enough time to exercise.  In twenty minutes you should be able to complete 4 sets of each exercise (minimum).  This will have your heart pounding and your muscles pumping.  Not for the faint of heart.  I will demonstrate the push up, pull up, head stand pushup, chins and skull crushers.

 


By : Pete Griffen

Lower Body Blitz

Lower Body Calisthenic Circuit

This is an awesome workout for the person who never has enough time to exercise.  In twenty minutes you should be able complete 4 sets of each exercise minimum.  This is an easy lower body routine.   I will demonstrate the squat, static squats, sumo squats, lunges, hamstring stretch.

 


By : Pete Griffen

Core Blitz

Core Calisthenics

This is one of THE most effective ways to develop excellent core strength in a relatively short amount of time. Perform once daily to tighten abs.

 


By : Pete Griffen

Fat Burning Basics

No matter who you are or what your specific goal, with health and fitness in mind.  Everyone would like to be a little bit leaner.  This is always a hot topic in the biz.

So in this article i am going to touch base on a few key factors.  Things that will maximize your return on the time and energy you invest in the gym.
Of course,  the most important factor is your diet.  This is most likely 75% or better of the equation.  So you will need to address proper caloric needs based on factors such as body weight, gender, age, body type, etc... to name a few.  This isn't the time nor place to get into that whole discussion, but you can find numerous other articles on the site concerning such subjects.

Today i want to touch base on a few of the things that will really make your plan of attack far better than the average person looking to get leaner....

1.  Not consuming enough calories....
This misconception is the biggie and why I make it number one... You should know the more you exercise or become physically active the more calories the body will need and demand, just to sustain normal bodily function.  Yet we tend to exercise more and eat less, in essence starving ourselves in the process.  While limiting our returns.... Yes you will lose weight on a caloric deficient diet.   Though not all that weight is fat loss.  Because without consuming the amount of calories from the nutrients your body requires daily you start to develop a environment internally that will make the body feed on itself to get what it needs... This is called the catabolic effect.  "That means all tissue types...muscle, body fat,tendons, ligaments, bone mass, etc.... degrading your bodies structural integrity."  Obviously not what we want to do.  Actually the exact opposite of why we partake in physical activity and try to eat healthy.  

So the solution to this mistake is eat more not less...
and spread your daily requirement for calories out evenly throughout the day.  Over say 5-6 meals... this keeps your metabolism firing on all 8 cylinders.  While keeping your blood/sugar levels fairly consistant all day long.

2. Not varying exercise type or intensity....
You ever hear the saying "You reap what you sow"?  When it comes to exercise it is very important to do so.  First off, I teach all my clients to strive to develop a mind/muscle connection.  Yet taking it one step further by learning to listen to our body through awareness... Our body will tell us what it needs.  We only need to listen.  Then act accordingly.  Like in regards to the first mistake, when your stomach is growling or you experiance hunger pains it is for a reason.... Your body is craving nutrients and its way of telling us so.  Now in the realm of exercise, I suggest if your body is sore and aching it has yet to fully recover from its last bout of exercise.  And needs to do so before pushing it again.  Though this doesn't mean you do nothing, instead it only gives you insight that you should exercise lightly or moderately at best.  Then once you feel good again you can exercise more intensely.

This is the cinch-pin.  Because our bodies are so very efficient we need to push it a little harder, whenever it feels possible.  Our bodies thrive off of stress, no matter the type.  Just think for a second.  Not just physically, but mentally, emotionally, spiritually or socially.  It becomes stronger from the stress it experiences.  Exercise is no different, even cardiovascular in nature.  The respiratory system will have no choice but to adapt.  Becoming stronger and more efficient from the increased demands we place on it via increased exercise intensity and the increased demand for oxygen your body will require to sustain a given level of intensity.  Look inward a step further in regards to the varied increase in intensity.  The body will also require more nutrients to fuel these activities and a large percentage will come from fat stores. Granted the exercise is aerobic in nature and sustained.
So let's strive to eat a little more, and more frequently, while increasing your training intensity whenever possible.  Then if you want to get even leaner, don't cut more calories.  Just increase your daily physical activities.  

Follow these two simple tips and you will be well on your way to getting leaner in 2012.

Workouts

Free Weight versus Machines

Workouts for any given body part or group of muscles is going to be 100% more effective, if you can avoid the machines in your gym and find alternatives that use those muscles in a dynamic movement that is more natural.  Machines should have only a very limited space in your resistance training routine.  Lifting weights is great and very beneficial.  This is even more true for seniors than younger people.  Now the reason why we need to strive to avoid the machines in the gym. It's because we have a very complex muscular system that was designed to be used in open and closed chain exercises that are of dynamic fashion.
Every thing we do in this life is dynamic in nature. So why would you want to train or exercise on a machine that is not going to help you function better in real life. A controlled range of motion is not found anywhere in real life.  And that is exactly what machines provide.  They can't trigger your stabilizer muscles or make your tendons and ligaments stronger due to the controlled range of motion.

Our stabilizer muscles and connective tissues like tendons, ligaments, etc are not to be neglected.  You do exactly that, every time you jump on a machine in the gym.  Free weights and body weight exercises will give you the health and fitness levels you yearn for.

Over the course of time I will bring forth more info in how-to type articles and videos to help you learn these exercises.  PhysicalEvolution.net is a constant work in progress.  It is for everyone even if they aren't located in South Florida.

By : Pete Griffen

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