fitness

Addicted to Fitness Show Notes – Zero Calorie Beverage Taste Test

Nick and I start this week’s podcast off with a couple announcements that are likely familiar to any of our regular listeners.

First off, Nick is still offering a complimentary fitness evaluation and all you have to do is email him at elementaltampa@gmail.com.

If you enjoy our podcast and want to show some love, we have a great opportunity for you! Creative Loafing’s Best of the Bay 2017 is open for voting until August 23rd and Addicted to Fitness is a finalist for Best Local Podcast (under the People, Places & Politics category).

How to Vote⠀ Visit cltampabay.com, click on Best of the Bay Banner, and you'll find ATF in the "People, Places & Politics" category under best local podcast. ⠀ ⠀ Make sure you vote for your other Tampa fav's including friends of the podcast @uscryo_tampa @sacredfloatsandgems.co @purebarretampa @spaddyscoffee @amirardebily @themikecaltashow @samwax1 @mwax10 @uniqueotto⠀ ⠀ •⠀⠀⠀⠀ •⠀⠀⠀⠀ •⠀⠀⠀⠀ •⠀⠀⠀⠀ ⠀⠀⠀⠀ #addictedtofitness #podcast #itunes #libsyn #fitness #health #exercise #workout #diet #nutrition #food #gym #fitfam #boxing #saturatedfat #coconutoil #aha #skincare #activatedcharcoal #cltampabay #hearthealth #Tampa #tampabay #tampafl #tampafitness #healthytampabay #igerstampa #southtampa #ETTampa

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In terms of our training recap for the week, Nick and I talk about a pair of group fitness classes that we were both involved in over the last week. I did my very first assisting class, which is part of the requirements for my yoga teacher training, by jumping in to help a group of 50 people of different experience levels. It was actually a terrific experience and once I got past the initial nerves, I really enjoyed helping people find proper alignment and offering some hands on adjustments to those who wanted it.

Nick on the other hand actually got thrown into leading a section of a kickboxing class at Title Boxing in Tampa, where he’s been looking into the possibility of teaching classes. Minus being completely new to the Britney-Spears-headset, he admitted that he got right into the 30-min drills on the kickboxing bags that he led. Stay tuned for whether he’ll be debuting his training skills at Title Boxing in future!

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For this week’s episode, Nick had told me that he really wanted to do a taste test, which was just fine with me! We took on a taste test of zero calorie “naturally” sweetened beverages.

You’ll have to listen for the full initial reactions and reviews on each of the three drinks we tried, but here’s a quick recap:

  • Perrier with Lime – Classic mineral water with loads of bubbles and a clean, refreshing lime flavor. We both agreed it was a win, with its natural flavors, if you like bubbles. I even suggested it might make a good mixer for the bar!
  • Zevia – The Mountain flavor was sweetened with stevia and smelled a lot like Sprite. The taste, however, was all stevia. Neither Nick or I could really get past the “blanket mouth” aftertaste that it left behind.
  • Steaz – A half-and-half green tea, lemonade combo that mentioned its zero calorie benefit three times on the front of the can (clearly they wanted to get the point across). Not nearly as bubbly as the other two, this beverage was a hit for both Nick and I. The major sweetener was erythritol, which we’d explored in a previous podcast (check out Episode 29 – the interview with CEO of Swerve, Andress Blackwell).

There are loads of other zero calorie drinks on the market, but these were just a few that we thought would be good to review. Please let us know if you’re a fan of a particular beverage in this category so we can give it a try.

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Also, we called it out early on in this week’s episode but always end with an invitation to share your feedback and ideas for future podcast episodes with us. Message us on social media (FacebookInstagram or Twitter) or email. We’d love to hear from you!

Until next week’s episode, have a great one!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/zero-calorie-beverage-taste-test/id1121420986?i=1000390742956&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/zero-calorie-beverage-taste

Website: http://addictedtofitness.libsyn.com/zero-calorie-beverage-taste-test

Addicted to Fitness Show Notes – Our Favorite Smartphone Fitness Apps

Written by Shannon, aka Cassandra. 

Sometimes you simply can’t avoid getting sick. This week I caught a cold which resulted in a husky alter-ego that Nick named “Cassandra.” So don’t mind the raspy co-host for today’s episode.

Ironically, we’re talking about health & fitness apps today! Specifically, Nick and I share our favorite apps that we use every day, then we go through apps from listeners and friends who submitted their picks.

Following up on our previous episode where I reviewed the Fitbit Charge 2, I dive into the user-friendly mobile app that serves as the real power behind any Fitbit. This free app is where you setup your actual Fitbit device, establish your goals, and even where you can track a few other handy health and fitness items.

The Fitbit app includes a very easy user interface, with a main screen that highlights some of your main daily metrics like: steps, floors climbed, miles covered, calories burned, activity and water consumed. You can also get info on your resting heart rate, calories consumed, sleep, etc.

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Picture courtesy of fitbit.com

The best part is the integration with other apps, including Nick’s food log app that he breaks down further, and the peloton app, which sends workout info from the bike to your Fitbit app.

Nick provides a review of the Lose it! app, which is a food journal. While neither of us are big on counting calories, we do like holding ourselves accountable and it’s easy to lose track of what you’re eating. This app is a great way to ensure you’re truly seeing how much macronutrients you’re taking in each day, your calories consumed and your calories burned.

The food catalog for Lose It! is truly impressive with millions of food items, ingredients and meals alike, already logged into the database. You can even scan barcodes with a built-in barcode scanner to make it easy to identify specific food items.

Snap it!, which is an extension of the Lose It app, even gives the option of identifying food by snapping a picture, which it then tries to match up to corresponding nutrition information. It’s just not incredibly accurate, so it’s more effective for simple items (e.g. piece of fruit, protein bar, etc.).

There is a premium version of the app, but the free version offers great options and even integrates with other fitness apps to provide information like steps and exercise.

Getting into the listener’s favorite fitness apps, we list them off for ya:

At the end of the day though, it doesn’t matter if you use fitness apps or not. Use whatever tools you need to hold yourself more accountable and help you to reach your fitness goals.

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We wrap up this episode getting amped up for the new Facebook Live workout that is now available on the ETT Facebook page. Perfect little 25-min workout video that includes a warmup, 15 min HIIT workout and an ab-centric cooldown.We’ve got exciting episodes coming up; please reach out at elementaltampa@gmail.com and let us know what topics you’d like us to discuss on a future episode. Thanks for listening!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-favorite-smartphone-fitness/id1121420986?i=1000380559728&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/our-favorite-smartphone-fitness-apps

Going Heavy

A heavy bag may be the most versatile piece of exercise equipment out there today. With the right routine you can increase cardio, tone muscle, improve on your striking technique and relieve some of that unwanted stress. I adapted the workout below from an old bodyrock routine I saw my fiancé do years ago. If you’re interested in trying this workout, the round by round breakdown is as follows:

  • Round 1: 6 Jab+Cross Combos (12 total punches) followed by 2 burpees (pushups optional)
  • Round 2: 6 Lead Hook+Power Hook combos followed by 2 burpees
  • Round 3: 3 Jab, Cross, Lead Hook, Power Hook Combos followed by 2 burpees
  • Round 4: Sit-ups with 2 Punches

I did timed rounds (40 seconds of work/20 seconds of rest) and repeated the format 3 times for a 12 minute workout. Modify the format of the workout to meet your fitness level and make sure to wrap those hands before going to work on the bag. If you do the workout, please let me know what you thought of it. I always appreciate feedback!

 

ETT Wrap Show Ep.1

Last week was an especially epic week for Elemental Training Tampa. We had 100% attendance by all our ETT personal training clients, added a new personal training client to the community, and hosted another successful group training session. BUT THAT’S NOT ALL! We also recorded our first episode of the ETT Wrap Show. Learn more about the week that was in ETT and find out how this fitness community got its start. We love all types of feedback so please listen and leave us a comment.

 

First Step In A Long Journey

I had every intention of posting this back in September, shortly after my first jiu-jitsu tournament in years. However, due to a small roadblock brought on by the tournament, and my tendency to procrastinate when it comes to writing, it took about two and half months longer to complete this post than I originally intended. I know, I know, shame on me. Anyways, the rest of this post will be a match by match summary of the learning experience that was the in-house jiu-jitsu tournament held at Gracie Tampa South this past September. ENJOY!

Match Making

Brackets were created based on experience/belt level, which placed me in the adult white belt (beginners) division. There were no weight classes and after looking around at my competition I knew the likelihood of me grappling someone bigger than me was highly likely. My assumption soon came true when I was matched up against my first opponent, who was approximately 30 lbs heavier.

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Match #1

My first opponent was someone I had grappled with in class. I knew he wasn’t terribly aggressive but since he was bigger than me, I knew using what strength I had was probably not the best idea. I attempted a few unsuccessful arm drags and trips until my opponent finally took me down, and landed inside my guard. I worked off my back for the majority of the match until I was finally able to escape and take his back. I finished the match holding onto a half-hearted submission attempt that was more “prevent defense” than “attacking offense.” I ended up winning the match on points.

Match #2

My next opponent outweighed me but he had just finished a full length match, which meant I most likely had the cardio advantage. He didn’t waste anytime taking me down, but he fell into my guard. He had a low posture which allowed me to get my legs up and slap on a leg triangle. I adjusted my posture to really tighten up the choke and forced him to tap. I think my technique was a little sloppy but coupled with my opponent’s fatigue, I was able to get the win by submission.

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Match #3 (Semi-finals)

I had a chance to guarantee myself a 1st or 2nd place finish, but I had to get past the biggest competitor in my bracket. I grappled with him before and I knew he was EXTREMELY aggressive. However, much like my previous opponent he had spent a lot of his available energy in his prior matches. Even though he outweighed me by about 50 pounds, I foolishly tried to setup a takedown for the first minute of our match. He finally scored a takedown and I was once again working off my back. I made repeated attempts to sweep him, but his weight and posture prevented all my attempts. I attempted a guillotine and arm bar late in the match but to no avail. I lost the match on points.

Match #4 (3rd Place match)

I went into the 3rd place match excited by the opportunity to get on the podium. As excited as I was, the fatigue of three matches was starting to catch up with me. My opponent and I were pretty evenly matched weight wise, but as soon as the match started I knew he had more in the gas tank. He quickly took me down, passed my guard and attempted an arm bar from the mount. I was able to escape the arm bar and almost locked up a guillotine in a wild scramble, but we had to restart after going out of bounds. Once we restarted, it was essentially a replay of how the match began: takedown, passes my guard, mounts and throws on the arm bar. Unfortunately, I didn’t have the energy to escape this attempt, and I was forced to tap. I lost due to a submission, and ended up 4th in my bracket with a 2-2 record.

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Match #1 in the gi (Ultimately the end of my day)

Four competitors stuck around after the no-gi tournament to compete in the gi. Even though I’m still a novice at jiu-jitsu, I can say with confidence that competing in the gi is WAY different than competing without the gi. It takes a different skill set that unfortunately I’m not quite skilled at yet. Regardless, I threw on the gi and went up against a frequent training partner of mine who I knew was better than me. The match was going pretty much as I expected with my opponent controlling the action until I finally pulled an escape and took his back. My good fortune didn’t last long because as I tried to prevent my opponent from escaping, I suffered a non-contact injury and was forced to verbally tap out. I lost via verbal submission due to injury.

Wrap-up

“I did a jiu-jitsu tournament and all I have to show for it is this stinking cast.” I say that in jest because even though I sustained a broken metacarpal in my last match, I am extremely happy that I participated in the tournament. I learned a tremendous amount AND realized I still have a tremendous amount to learn. I finally returned to the gym last week after 10 weeks of recovery, eager to continue working toward my goal of earning my blue belt.

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Last Week’s Highlight Reel

I know we’re a few days into the week, but I wanted to share a highlight video from last week’s ETT training. We started off the week with a great ETT Group workout followed it up with several ETT personal training sessions and finished off the week with a great run & stair climb on the Tampa Riverwalk. ETT would like to thank all of its members for their participation & dedication to building the ETT community. ETT would not be what it is today without their help

If you’re interested in joining the ETT community, reach out to us on Facebook, Instagram, Twitter, or simply send us an email at elementaltampa@gmail.com.

Back to School ***UPDATED***

Original post published July 8th

Recently I’ve been researching a new certification to compliment my current personal training certification. Being certified in another fitness related discipline allows me to offer more services to my clients and it helps keep my current personal trainer certification up to date. Three certifications that I’ve been looking into are:

Fitness Nutrition
Kettlebell Instructor
Weight Loss specialist

Before I choose which one I’m going to pursue I wanted to get your opinion on what certification you would want your personal trainer to possess. Please feel free to suggest any training not listed above and/or not directly related to fitness (i.e. website development). Any feedback you can provide is greatly appreciated.

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Update

After a lot of research into my next fitness related certification, I’ve decided to go with the Fitness Nutrition Specialization offered by NASM. I chose this certification because it will provide me with a better understanding of how nutrition affects my clients’ quest to lead a healthier life. This certification will educate me on nutrition topics such as micro & macronutrients, caloric needs, metabolism, portion size, interpreting food labels, and many more. I won’t be able create meal plans to meet specific dietary needs, but I will be more prepared to answer “How much protein should I eat throughout the day?” or “What’s the best food to eat before and after a workout?”

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The recipe for healthier life consists oh two primary ingredients: diet and exercise. Generally speaking, if you make the right decisions on how to treat your body, and what to put into your body, it will reward you by functioning like a well oiled machine. My goal as a personal trainer is to provide people with the tools they need to make their “machine” as efficient as possible. In order to do so, I need to continue to educate myself on the latest information regarding diet and exercise, and the Fitness Nutrition Specialization just happens to be the next chapter in my curriculum.

It’s Getting Better All The Time

It has been a little over 3 months since I started offering individualized ETT personal training sessions. During that time I’ve done a lot of “on the job” training in order to meet the specific needs of each client. I’m constantly looking for feedback from my clients to ensure that I am providing them the training that they desire. I recently had 2 clients complete their ETT personal training packages, and ask if they would fill out a survey about their experience training with ETT.

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I have to admit I love reading survey answers like “I have worked with personal trainers in the past and Nick is easily the best. He is attentive, encouraging, and receptive to feedback.” As good as those comments make me feel about the ETT training system I think I appreciate the constructive suggestions more. One of the clients suggested that I work on “smoother/faster transitions between segments in the program.” I am a stickler on proper technique which leads to me giving very detailed instructions so I’m sure I can get a little long winded. I will definitely work on streamlining my instructions in order to help move the workout along and keep the client’s heart rate at the optimum BPM for exercise. Another suggestion that one of the clients made was that they “prefer not to workout after sitting in traffic for 45 minutes after work.” I totally understand how unmotivated a person can be to exercise after putting in at least 8 hours at work then sitting in rush hour traffic. I think it is pivotal for me to recognize which clients need motivation whether it be through text messages or posts on ETT’s social media pages. In addition to motivation, the last suggestion brings up another aspect of ETT personal training that I hope to address in the near future.

Due to my non-fitness related work schedule, the vast majority of my personal training sessions occur weekdays after 4pm. I realize that the limited schedule is an issue I will have to address if ETT is to evolve from its current state. My hope is that one day, through the knowledge I gather from certification classes and the “hands on” experience I gain during ETT personal training sessions, I will be able to convert Elemental Training Tampa from a part-time passion project into a full-time labor of love.

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