3 QUICK TIPS FOR GETTING / STAYING SHREDDED

Here are 3 quick tips for getting/staying shredded:

• Steady State cardio has been found to be more beneficial 

at burning fat while doing fasted cardio. 

This is counter to what you may have thought.

Perform HIIT Cardio later in the day when energy levels are higher.

• Taking your BCAA pre exercise has been found to be more beneficial than intra or post workout.

Make sure to take BCAA in the AM before Steady State cardio.

You may be wondering if ingesting aminos negates the fasted element. Not to worry.

I take Amino-X and Hyper Shred first thing in the morning before fasted cardio pre contest.

If I'm not in prep mode, I still try to get a cup of black coffee in me before my aminos.

The caffeine helps metabolize fat into the bloodstream as well as increasing power output and lessening perceived pain. Caffeine is good. Just don't overdo it. 

My favorite BCAA supplement is hands down AMINO-X by BSN! 

Tastes amazing! I like putting it in my water jug for flavor even if it wasn't a great way to stay in an anabolic (muscle building)  state.

• Carbs are tolerate best post exercise as they will be used to refill your body's stores of glycogen that have been depleted (hopefully) during your workout.

FRUCTOSE post exercise goes to your liver. 

Most livers only hold about 100g and then any remaining in your blood stream gets converted to triglycerides (FAT).

GLUCOSE goes to your muscles.

Bananas have more glucose than apples but they have 1/2 the fructose.

So if you have ever been curious why bananas are so popular post workout, this should shed some light on it.

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com

•RESET BUTTON - How to Push it and MAKE IT STICK

Every so often we get caught letting our guard down.

Sometimes it takes a hit to get those hands back up.

Sometimes you can catch yourself and get back on track right away.

Sometimes you're laid flat out. Unable to breathe.

Catch your breathe. Get some Rest.

Now Get Up.

Dust off,

Assess your injuries.

RESET! 

Wash yourself clean 

I'll meet you in the WAR ROOM.

It's time to put a plan together.

It's about to go DOWN! I need to make sure your Ready?

Where is your War Room?

Your Dining Room Table and a Cup of Coffee?

The Library and an Adderall?

The Solitude of Church?

A Long Drive?

30 Minutes on the Stairmaster?

FIND YOUR MOTIVATION

download music - iTunes

watch motivational videos - YouTUBE / Movie Theatre / Seminars

meet inspiring people - Facebook / Instagram

try to surround yourself with motivating people - BRANCH OUT

Are you going to be motivated by drunk people at the bar? Maybe? Maybe there is a hot ass chick there who will make you want to push harder to get her. You might have a better chance of meeting her at the gym.

GO SOMEWHERE NEW - Pick a new sport every weekend

DO SOMETHING YOUR AFRAID OF

TAKE A RISK 

GET LOST

Once you find what your MOTIVATION, get back on the track you were on and use your new tools to make that path easier.

If you path is totally F'd - sometimes you need to get out.

I understand that as well. Thats why a proper assessment goes really deep.

I used to joke about it, but my job as a personal trainer for over 12 years felt many times like the job of a psychiatrist. I would hear EVERYTHING. 

Sometimes that would be funny, sad, insightful, or scary.

I learned ways to help in a continually growing set of scenarios.

PICK YOUR GOAL DATE

CALCULATE NUTRITION PROGRAM

Go to the kitchen - THROW AWAY ANY FOOD NOT ON YOUR LIST

(Or donate to ------ )

GO TO THE GROCERY STORE

GO TO TARGET - Buy Tupperware Containers / Food Scale 

COOK

CREATE WORKOUT PLAN

GO TO THE GYM

REST

CREATE SCHEDULE 

GO OVER YOUR GOALS

GYM

EAT

GYM

EAT

REST

REWRITE YOUR GOALS

Mentally? Do you need to wait until MONDAY? The Beginning of the MONTH?

After NEW YEAR?

We are all procrastinators and procrastinators miss opportunities.

I want you to learn to take advantage of opportunities.

Snatch ALL OF THEM UP!!!!

And keep grabbing and keep grabbing until you are having good things come at you LEFT and RIGHT!

Just keep throwing those lines out until they start biting and when they do, you buy better lines and get bigger fish.

Fix one thing at a time. 

As you see an OPPORTUNITY to make something better, DO IT! 

FIND YOUR SUPPORT TEAM WRITE DOWN THEIR NAMES

These are people on the same mission as you.

Try not to alienate those not on this one. They may be joining you on a future ride :)

Warning - This may create jealousy of those who would like more of your attention.

Try to achieve balance. Living healthy doesn't mean you can't be around those that aren't. It just means you must be stronger when around these people.

Learn to take pride that you are an inspiration to others 

who most often will admit they just needed a good role model. 

Some people don't have the same environment or network.

Be that person who encourages those who are just started all the way to those who just need that final push to make it all the way.

I myself spend countless years of my life trying to do it all by myself.

Once I found the humbleness to ask for help a few times (and receive it)

it becomes easier to open up until you are able to help others.

Then its all a chain reaction of the blossoming of something great.

HUGE AND AMAZING THINGS CAN BE CREATED when the collective efforts are focused on a common goal.

FIND YOUR COMMON GOAL and FIND YOUR ALLIES

 BLOG

PICTURES / MOTIVATIONAL POST

PROGRAMS / SHORT CLIENT VIDS

DIET /INSTAGRAM / 

WORKOUT VIDEO/REVIEW/

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com

REVIEW - CROSSFIT

I finally took the plunge and decided to try the Kool Aide !

A friend of mine saw a groupon for 10 sessions and was nice enough to pick up an extra 10 for me.

I've been thinking about competing in some of their events at the recommendation of a buddy of mine who convinced me that this was no longer a fad and I would do well. 

Being a program designer myself I have always been against Crossfit since it goes against what I've learned in my courses. But then I got to hearing about some of the prize money and sponsorships being offered to their athletes!!! I guess I could put aside my differences! Lol 

When I got to the "box" I signed the waiver and went right into the introductory workout with 2 other newcomers including my friend. 

Our instructor was one of the co-owners of the gym, I think the wife of the duo.

She explained how to get into proper form for the squat, Deadlift, overhead squat, push press and a few stretches.

Then we did a few exercises such as box jumps, kettle bell swings, and double under on the jumpropes.

The only exercise I couldn't get was the successive double unders. I've always been able to get one in