Got Passion?

18 08 2011

***This is an excerpt from a newsletter I wrote to all the EXL clients this last April, so it’s a little out of season, but the message is timeless.***

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.


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Categories : Boot Camp, Competition, Fat Loss, Nutrition, Training

Think Skinny This Holiday Season

23 11 2010

The holiday season is upon us once again.  One of the reasons the American waistline is ever expanding is holiday weight gain.  Depending on the study, the average American gains between 3-11 pounds during the holidays.  Most don’t lose the holiday weight during the ensuing New Year’s resolution rush to the gym.  So year after year we Americans get fatter and fatter.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Fat Loss, Nutrition, Training

Supplements are they just a bunch of crap?

12 08 2010

I get hit up all the time to attend a meeting to check out “some new, miracle juice company…with an ‘optional’ business opportunity.”  The self-proclaimed “nutrition experts” rhapsodize about how the secret ingredient cured their aunt’s incurable cancer, helped Little Timmy grow back his severed leg and that it could even help me file my taxes.  Or, I get clients bringing in bottles of pills and powders they bought from  a local vitamin store asking me if they are any good.  My point is, is that supplements are a huge part of my industry (health/fitness).  They are a huge money-maker and can be a huge waste of money.  As Americans we are always looking for the quick and easy way to get results.  I get asked frequently, “Mat, what can I take (supplement/pill) to get “x” results?”   My initial answer is start with 6 small meals a day with 20-40 grams of protein, at least 2 servings of vegetables at every meal….

Looks like the party is on the bottom row...sign me up!

Supplements are exactly that…supplements.  Start with eating a diet full of whole foods with lots of vegetables, fruits, lean protein and healthy fats.  This alone will make more difference than a bottle of pills.  That being said, once you have that habit created there are some gaps in your nutrition and things you can add to assist in ideal health, optimum body composition and workout recovery/intensity and performance.  This is where supplementation comes in.

Before I get into what supplements I recommend, let me paint a picture of the current supplement industry.  Supplements like protein powder, multi-vitamins, fish oil, creatine, chondroitin etc. fall in to the category of “dietary supplement”.  Food is considered a dietary supplement.  They are not under the same regulation as drug companies because they are “not intended to cure or heal an illness” though they can have similar affects and likewise side affects (1).  Because it is a dietary supplement manufacturers do not need to report to the FDA to prove the claims made by their products.  They merely need to prove that they are safe to ingest or use.  They also do not need to prove that what they are advertising is actually in their product.  These flaws have sparked many debates on the safety of supplements.

Tod Cooperman, M.D., president of ConsumerLab.com, a company that’s tested more than 1,900 dietary supplements for quality and purity states, ”One of every four supplements we’ve tested had some problem.”   For example, ConsumerLab.com analyzed Nature’s Plus Ultra Chondroitin 600, a joint-health supplement that claims to be “the highest potency, most concentrated chondroitin supplement ever developed.” But the lab results showed that the product didn’t contain even trace amounts of chondroitin. Multivitamins are even worse, an astonishing 52 percent of those tested didn’t make the grade according to ConsumerLab.com testing. Worse, many of these multis contained excessive amounts of lead, prompting the nation’s second-largest supplement retailer, Vitamin Shoppe, to pull one of its multivitamin formulations from store shelves.(2)

Supplement roulette, pull the trigger and see if you win.

Companies have been known to spike a new product with prescription drugs to elicit  better results in order to steal market share and increase future sales.  Another “trick” is stacking an expensive, popular supplement with less expensive products in a “proprietary blend” to increase the perceived quantity of the expensive component while saving costs for the manufacturer.(2)

“But, Mat, what about all the unbelievable before-and-after pictures some of these products have?”

In 2007 makers of Xenadrine, EFX, Cortislim, One-A-Day WeightSmart, and TrimSpa all agreed to settle out of court for $25 million on claims of false advertising.  Investigators found before-and-after subjects actually lost weight by diet and exercise, not by popping some pill.  In fact, the same investigators found that members of the placebo group in the company’s own research actually lost  more weight than the supplement takers did (2).  Wow!!!  These companies actually skewed their results with subjects that “cheated” by actually exercising and dieting…hmmmm. (check out this link to some pics of some “cheaters” that have gone through EXL Fitness Boot Camp)

In an effort to control this insanity, the FDA has stepped in and is requiring supplement companies to comply with current good manufacturing practices by June 2010, and to manufacture with “controls that result in a consistent product free of contamination, with accurate labeling.” In addition, the industry is now required to report to the FDA “all serious dietary supplement related adverse events.” (3)  This is definitely a step in the right direction, though it has been pointed out that the FDA is severely undergunned to follow through with these heightened regulations and loopholes still exist in the upcoming regulations that will most likely be exploited by some dietary supplement manufacturers. (4)

So what supplements do I recommend?  The correct question should be, “What brand do I trust?”  Very few companies have complied with the new regulations (there are a few months before the deadline), but Prograde has already received an “A” rating with GMP (good manufacturing practices).  I’ve been in the industry for a long time and I’ve been frustrated finding a brand I could trust.  I found some MLM companies with great products that actually went through the same testing as  pharmaceuticals guaranteeing a great product, but they were crazy expensive and I wasn’t really into asking my friends and family to come attend a meeting on a jungle juice with a business opportunity, plus a juice doesn’t give me protein or healthy fat I was looking for too.  From the current dietary research I knew the supplements I wanted.  When Prograde started a few years ago by some prominent fitness professionals that were sick of the low quality, over hyped products I was skeptical they could pull it off, but the company has really stepped up to the plate offering all the supplements I recommend save one…glutamine.  But, the other products are sound and I recommend them without hesitation.

1.  Multi-vitamin

2.  Protein powder

3.  EPA/DHA (the essential oil in fish oil)

4.  Workout/recovery shake

5.  Glutamine

6.  Meal replacement powder

So in review, supplements can assist you in reaching your fitness goal, however, they are no replacement for proper exercise and nutrition.  When choosing a supplement base it on the quality of the brand, not on convenience or price.

Stay Fit,

Mat “the trainer”

PS- Please make a comment on these supplements or your experience with supplements.

PS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: rhapsodize (RAP-suh-dayz) verb.  To talk with extravagant enthusiasm.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

1.  US Dietary Supplement Health and Education Act of 1994

2.  O’Connell J. (2007). The untold dietary-supplement scandal. Men’s Health.

3.  U.S. Food and Drug Administration (2007-06-22). “FDA Issues Dietary Supplements Final Rule”. Press release. Retrieved 2008-09-10.

4.  Liva R. (2007). New FDA cGMPs for Supplements: Smoke or Substance?. Integrative Medicine Journal.


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Categories : Nutrition

Functional Warm-up for Boot Camp or Training

18 05 2010

EXL, Excel, boot camp, Orem boot camp, Orem personal trainer, Mat, Matt, the trainer,Warming up has changed throughout the years.  Back when I was in high school athletics we did a series of static stretches.  You know the kind…the whole team spreads out in lines on the field and you bend over and reach for your toes while trying to keep your knees straight  at the same time you count to 10 as a team then clap and move onto the next stretch.   Most the time nobody was real serious about getting a good stretch, half the time someone would break wind and then the whole stretching session was blown because we would be laughing so hard.  I’ll be honest we were just going through the motions to keep coach happy.  When I worked in a large commercial gym I saw the same attitude.  People bending over a few times, stretching their “hams” and then walking over to the bench press and proceed to workout.  I have no idea how hamstring stretching gets one ready for bench press, but I saw it everyday.  If they were real serious they would shake their arms while walking over to the bench.

Here are some key point to a correct warm-up

  • Perform a general full body warm-up:  Some people think a quick run on the treadmill works, but unless you’re only doing legs in your workout than it is hardly an appropriate warm-up, and even then it would only be appropriate if all your movements were in the anterior/posterior plane (exercises only moving forward or backward, like forward lunge).
  • Focus on full ranges of motion: Even though running may somewhat warm your legs up for forward exercises like lunges it hardly takes your legs through the complete range of motion required for real lunges.
  • Multi-planar movements:  Again in our running example above we are only moving in the forward/backward motion, we skip the lateral plane (side to side) and the transverse (rotational) planes too.  Life is multi-planar, front/back, side to side, rotational movements are required daily, so our workouts should incorporate them as well.
  • Emphasize the activation of key muscle groups like the core, scapular stabilizers and glutes
  • Elevates total body temperature: an effective warm-up will induce a sweat
  • Excites the nervous system:  Not only are key muscle groups activated through the nervous system, but balance and coordination are called into play as well.
  • Utilize dynamic stretching movements:  Dynamic stretches are held for 2-3 seconds compared to 20-30 seconds with static stretching.  And instead of being completely passive, the antagonistic (opposite) muscle is contracted while stretching the target muscle.  In functional stretching (a form of dynamic stretching) multiple muscles are stretched at once, balance is incorporated as well as neural integration (coordination).  The stretches look similar to yoga poses.
  • If performing maximum effort movements ie: 1 rep max, then perform a specific warm up with that exercise.  In the bench press example above, do some scap push-ups or a low intensity set(s) of bench press to get the specific muscle and movement warmed-up.

Below are a few of the warm-ups we utilize in our Orem EXL Fitness Boot Camp, as well as in our personal training settings.  The big advantage to these routines is that they can literally be performed anywhere…no equipment and only with enough room to do a push-up.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Training

Fit 4 Fall Body Transformation Winners

25 10 2009

EXL_RGBWe just recently finished our Fit 4 Fall Body Transformation Contest.  A no holds barred contest comparing total percent body fat lost and visual changes when comparing before and after pics.  It was just a 7 week program but both our winner lost 4% body fat.  I’ve never seen such a dichotomy with winners.  In the men’s division Kelly Wilkinson lost close to 20 lbs with over 17 lbs being body fat.  He did lose 2.5 lbs of muscle, but I’ll gladly trade  2.5 lbs of muscle for 17 pounds of fat  any day.  In two boot camp phases Kelly has lost 69 lbs.  Way to go Teek!!  In the Women’s division Angela Oakeson also lost 4% body fat.  She started in the teens with her percent body fat which is considered lean already.  Losing 4% is quite remarkable, she also lost 2 inches in her waist.  Both win a free month of EXL Fitness Boot Camp.

Other winners losing between 2-4% body fat include Lynnette Wolf, Jacci Miller, Jeff Rust, Steve Washburn honorable mention goes to Debra Durfey.  Each winning massages provided by Joan Mower and Monica Nardone and spa packages provided by Evolution Day Spa and Pampering Plus Mini Spa.  Free day climbing packages at Momentum Indoor Climbing Gym were also awarded.

We have just begun our Push Yourself Boot Camp phase.  This is a performance transformation contest testing push ups.  Awards for most improved and most push ups overall will be given out.  If push ups are the bane of your existence or you would like to improve your push up strength follow the push up program I posted last winter.

Now for our nutrition tip #5 sponsored by Precision Nutrition.

Tip #5
The 10% Factor
by Dr. John Berardi

If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they’re back to nothing. But it doesn’t have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.

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I am a firm believer in the 10% rule.  Not only does it allow you to eat some foods not on your nutrition plan, but it gives you a mental break.  Often times when we mess up on our nutrition program it sets in motion a cascade of feeling and emotions that can sabotage our progress.  Now, ideally I prefer you to plan your 10% meals, but life happens.  When it does, accept the nutritional breakdown and get back on the program.  Do not let it escalate into a whole day or weekend of nutritional weakness.  To put the 10% rule into perspective, I eat 6 times a day 7 days a week so 42 meals a week.  That allows me 4 meals a week to not follow the rules.  That does allow me some breathing room, but by no means is it easy.  That still means that 38 times in a week I followed the nutrition plan eating ample amounts of lean protein, a wide variety of vegetables and healthy fats at every meal.

I can already hear you out there, “Wow, 4 cheat meals a week!!!”

Let me clarify something here.  All 10% meals are NOT “cheat meals”.  And all “cheat meals” are NOT 10% meals.  Confused?  Let’s start by defining a “cheat meal”.  A cheat meal is an unplanned breakdown from your nutrition program.  A 10% meal is a planned wavering from the nutrition plan.  This can include an overindulgence of your favorite food…like hot dogs.

That's a lot of mystery meat

That's a lot of mystery meat

Or it can be just a small wavering from the plan.  Not all 10% meals are full on orgies of processed foods and refined carb gluttony.  A 10% meal can be eating long grain wild rice in a meal that usually mandates no starchy carbs.

Here’s a real life example.  The basic nutrition plan I teach has 10 rules or habits lovingly referred to as the “10 Habits of Highly Lean Eaters” or the “Healthy 10″ for short.  One of the rules is only eating starchy carbs (breads, pasta, rice, corn, potatoes, oatmeal) only within 1-2 hours after exercise.  Now I usually workout first thing in the morning, but there are days that my workout falls in the middle of the day.  I will occasionally plan a 10% meal on those days and have steel-cut oatmeal for breakfast.  Is that a cheat meal?  No.  Is it unhealthy?  No.  Am I following the program?  No and yes.  No, in the sense that I didn’t follow the aforementioned rule and ate carbs outside the workout window, but yes because it was a planned 10% meal, one of the 4 I have planned in a week.  I’m not saying I never eat pizza or I get veggies with every meal.  I am saying that I plan my 10% meals so i can enjoy other healthy foods like steel-cut oats or enjoy some not so healthy foods like pizza.  When life happens and I don’t plan accordingly  and I skip veggies in a meal or skip a meal altogether or while watching the game at a friend’s house I inadvertently eat half a pizza, then that is a cheat meal, unplanned and potentially triggering a landslide of guilt and regret leading to further mayhem and anarchy.  Hopefully, when I have a cheat meal it’s at a point in the week in which I haven’t used up all my 10% meals and my cheat meal will constitute a 10% meal and my quest for ideal body composition will not be squelched.

Planning out in advance your 10% meals gives you something to look forward to, helping you to stay firm in resisting nutritional temptation.  But, even if you have already maxed  out your 10% meals for the week and you falter and have another cheat meal.  All is not lost.  You still have made some great nutritional decisions earlier in the week.  Your fat loss goal may be delayed a little, but you have learned something about yourself.  Use what you have learned and apply it next week.  Figure out your emotional weaknesses and faulty nutritional planning and remedy them.  It may take a few weeks to figure out solutions, but the solutions will serve you better.

Not all nutritional breakdowns are remedied by just being stronger willed.  If one of your friends just had a miserable break up with their boy/girl friend don’t offer to take them to Coldstone Creamery and console their grief while downing a big ol’ fatty sundae.

How bout take your friend out for a friendly arm-wrestling competition instead of ice cream...LOL

How bout take your friend out for a friendly arm-wrestling competition instead of ice cream...LOL. My money's on the brunette.

Go for a walk or hike and talk it over.  We often times use food to “ease” our emotional hardships.  When in reality it furthers our dysfunctional, emotional connection with unhealthy eating habits.  Break the cycle!!  Either choose a healthier fare and foster an emotional connection to healthier food or choose another healthy, non-food alternate to help ease the emotional pain.

Likewise, don’t sabotage yourself by going to your friend’s house to watch the game on an empty stomach.  Which is like inviting a recovering alcoholic to a wine tasting.  Avoid the gaucherie of someone asking, “Who ate all the pizza?”  as you’re polishing off the last bite.  Be smart, don’t put yourself in situations that compromises your self-discipline.

Coincidentally the 10% rule also applies to exercise!

Stay Fit

Mat “the trainer”

PS- Please add a comment on the Fit 4 Fall Contest winners and/or your feelings on the 10% rule and emotional eating.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: gaucherie (goh-shuh-ree) noun.  1.  lack of social grace, sensitivity, or acuteness; awkwardness; crudeness; tastelessness.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Competition, Nutrition

Body Weight Only Boot Camp Workout

3 09 2009

EXL_RGBHere is a full body, metabolism boosting boot camp workout with exercises I consider to be fundamental movement patterns.  Most other exercises are some variation of these basic exercises.  The advantage here is that it can be done virtually everywhere.  The only piece of equipment required is the best piece of equipment you will ever own…your body.  If you’re on the road traveling and don’t want to miss your workout or you can’t get away from the house to go to the gym.  This 20 minute workout will really rock your world.

I initially excogitated this workout for on site corporate boot camps where equipment is minimum and time and space are premium, but it can work anywhere, even at a fitness workshop.

I coached this boot camp at a Clear Health educational workshop series.  Clear Health is  a natural health and wellness program offering nutritional guidance and pharmaceutical grade supplements.  If you have special nutrition needs or concerns see Jackie and Chrystal at Clear Health.

After a thorough warm up (I usually prefer foam rolling and some functional stretches) you will rotate between 5 exercises.  You will perform the given exercise for 50 seconds followed by a 10 second rest to transition to the next exercise.  The 5 exercise circuit includes:

1.  Push-ups

level 1: from knees

level 2: toes to knees (start up on toes drop down slowly, when all the way down drop to knees and perform a pushup from your knees, then get back up on your toes and repeat)

level 3:  from toes

2.  Squats

level 1:  down slow up slow

level 2:  down slow up fast

level 3: squat jumps (drop down slow then stand up fast and jump)

3.  Single Arm Alternating Rows in Push-up Position

level 1:  from knees

level 2:  from toes

level 3:  no feet…j/k there are only 2 levels

4.  Bridges

level 1: double leg, up slow down slow

level 2: double leg, down slow up fast

level 3: single leg, down slow up slow

level 4: single leg, down slow up fast

5.  Front  Planks

level 1: from knees

level 2: from toes

level 3: from toes, one leg in air

level 4: from toes, one arm in air

A slow tempo is 3-5 seconds, a fast tempo is as fast as you can, maintaining control.  You will repeat this 5 minute circuit 4 times for 20 total minutes.  Don’t let the simplicity of these exercises fool you.  The first round may seem easy, but by the end of the third round you will be feeling it.

If you are new to this form of strength training (metabolically driven strength training) just try to survive.  Choose a level of each exercise that you can manage.

If you are a veteran, try harder versions of the exercises in the earlier rounds and as your form fails drop down to the next easiest level.  Keep you intensity high.  Pretend each round is the last and get everything out of each set.  If you need some motivation try imagine running for your life….LOL.

I often imagine running from a bear, but a T-rex works too.

I often imagine running from a bear, but a T-rex works too.

Stay Fit

Mat “the trainer”

PS- Please make a comment on this circuit as well as anything that helps motivate you to workout harder.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: excogitate (eks-koj-i-teyt) verb.  to think out; devise; invent

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Fat Loss, Training

Nutrition Tip #4…Revving up your metabolism

25 08 2009

EXL_RGBWe just finished our first ever Skinny Jeans Lifestyle Transformation Contest.  And the results are nothing short of amazing.  If you weren’t involved, the contest was a test of compliance and making healthy lifetstyle changes.  Each contestant was given a score card and a scoring system by which to earn points.  Points were awarded for nutrition, strength training, cardio and supplements.  Who ever had the most points at the end of the 6 week contest won.  It was called the “Skinny Jeans” contest because you had to comply to the latest fashion trend and borrow your teenagers tight jeans and workout in them for 6 weeks.  Just kidding, I actually wonder how some of the those kids actually get into those jeans…it’s a mystery.  But really, each contestant brought in a pair of jeans that didn’t fit real well, or maybe were reserved for those “skinny days”.  Pictures were taken, the jeans were left at the gym and after 6 weeks pictures were taken again to see if there was a change.  Every contestant that refused to truckle to their bad habits and finished saw a difference.  I think the results were amazing.  Here are the winners.  Remember, this was a contest on compliance.  We didn’t measure anything except if they were adherent to an exercise and nutrition routine, and it was only 6 weeks long.

3rd Runner Up-  Darin McSpadden

July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009

2nd Runner Up- Debra Durfey


July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009

1st Runner Up- Monica Nardone

July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009


Grand Prize- Doug Holdaway

July 7, 2009

July 7, 2009

August 18, 2009

August 18, 2009

Doug Holdaway is our Grand Prize Winner out of 246 points possible he missed 1 point.  Which means instead of doing intervals (a more effective choice for revving up your metabolism) on 2 days he went on a bike ride with his kids.  He nailed his nutrition and his strength training.  Great job!!  He’s a great example of dedication.  I know his contestant pics aren’t that dramatic, but check out his “before boot camp” pic taken a year ago (Doug actually reports when he started boot camp in January he was actually 10 pounds heavier than in thisLake Powell pic…just amazing.)

From Pillsbury Dough Boy to...

From Pillsbury Dough Boy to...

underwear model!!

underwear model!!


Ask Doug and he will tell you nutrition, strength (especially metabolically driven boot camp workouts) and interval training, in that order, were the keys to his success.  Read my Hierarchy of Fat Loss articles to learn more.

Here’s a quick tip on revving up your metabolism.  I’ve trained hundreds of people and many people think starving is the answer to weight loss.  It only leads to temporary weight loss and a decreased metabolism.  Ask any of these Skinny Jean winners and they will tell you they are far from starving themselves.  They eat frequently and , they eat delicious food.  If you want to feel and look better start with nutrition and exercise.  It’s not rocket science.  Just make it a priority.

Tip #4

Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That’s because there’s no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much ‘damage’ can take place in only two weeks. So if you end up boosting your metabolism, you’ll be thanking me eternally. And if it turns out you’re consuming too much, you can just adjust down.

SEE ALSO:
This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

We just started a new 7 week phase of boot camp along with a body transformation contest called Fit for Fall (F4F).  Don’t wait any longer sign up for boot camp or for some personal training sessions and get results.  If your program is working for you, great.  But if you have a hard time staying motivated, or find yourself spinning your wheels at the gym on your own don’t hesitate any longer.  I still have openings in my 7am, 9am (Women’s Only) and 5pm boot camps as well as some personal training times available.  Call, txt to email me for your free one week trial to boot camp or free Fitness Profile for personal training.

Stay Fit

Mat “the trainer”

PS- Please make a comment on these before and after pics as well as comments on revving your metabolism.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: truckle (TRUHK-uhl) intransitive verb.  To yeild or bend obsequiously to the will of another; to act in subservient manner.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Competition, Fat Loss, Nutrition, Training

No Gym Equipment…No Problem

10 07 2009

EXL_RGB“It amazes me that most people spend more time planning out next summer’s vacation than  they do planning the rest of their lives.” Patricia Fripp, Professional Speaker

This can certainly be true for many people especially when it comes to planning their exercise and nutrition during these challenging summer months.  To combat this dilemma we are trying a couple of new things this summer.  First, we are taking our workouts outside.  The morning boot camps are actually outside at a near by park.  Second, we are having the  first ever EXL Fitness Skinny Jeans Lifestyle Transformation Contest.  It’s fun to mix it up a little bit and the weather couldn’t be better.  But more importantly, I wanted to show my campers the possibilities that they have when traveling for work or holiday this summer.  As well as help them stay accountable with a compliant dependent lifestyle transformation contest.

Summer is one of the hardest times to stay committed to an exercise and nutrition program.  The kids are out of school.  We have holidays, reunions, vacations, BBQ’s all sorts of events to pull us out of our routine.  Don’t get me wrong we should take breaks from both exercise and nutrition at certain times in the year, but only after we’ve been committed for extended periods of time.

For outdoor enthusiasts summer can be the easiest time to get in their exercise

For outdoor enthusiasts summer can be the easiest time to get in their exercise

As part of the skinny jeans contest I’m challenging my clients to perform exercise on a daily basis and to follow a nutrition plan.  Points are alloted for various forms of exercise and diet adherence.  Up for grabs are free training packages, massages, spa packages and a pair of designer jeans.  I would love to have a half a dozen winners tied with the most points, all with perfect scores.  But reality is, is that life happens.  Somethings are unavoidable, but there are many things we can do to schedule in our exercise, plan out our nutrition and get results.  Plus, I’m a firm believer in the 90% rule.  If you’re 90% compliant to your exercise and diet routine you will see results.  In fact, studies have shown almost immeasurable difference between 100% and 90% adherence (BTW, 90% adherence to 3 strength training workouts and 3 interval workouts a week in a 6 week phase means only missing 3 workouts.  90% adherence to 6 meals a week means out of 42 meals you only skip or eat something not on the meal plan 4 times a week). So plan on being completely fervid and faithful with an occasional mishap.  In the end you will see your goals to fruition.

To help with your exercise here is one of the outdoor boot camps we’re doing this week.  We just so happen to be doing this workout on a grass hill, but the workout is challenging even on flat ground.  There are 3 exercises in each circuit.  Each exercise is performed for the prescribed reps and then repeated continuously for 10 minutes with a 1 minute rest between circuits.  We actually perform a core specific circuit afterwards and then some energy system development (a sophisticated way of saying cardio).  This workout is definitely metabolic, the first few laps may seem a little easy, but it’ll catch up with you.

Circuit 1

1.  Bear Crawls up and down the hill: 1 rep up and down. The first time through the circuit face up the hill, the second time through face left, then faceright and then back to facing up hill.

2.  Partner Rows: 10 reps

3.  V rotations: 10 reps each side

Circuit 2

1.  Forward lunges up the hill, backward lunges down the hill: 1 rep up and down the hill

2.  Straight-leg sit ups: 10 reps

3.  Down Hill Skiers: 20 reps

Stay Fit

Mat “the trainer”

PS- Feel free to share your feelings and excitement about the Skinny Jeans Contest.  Or if you have any prizes you would be willing to throw into the competition let me know.

PPS- as always feel free to share this blog post with anyone that is motivated by competition or  anyone looking to shed some fat, get stronger and feel more energy.

PPPS- word of the day: fervid [fur-vid] heated or vehement in spirit, enthusiasm

To book Mat to speak at your Utah Valley company, club, or organizations please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition, Training

The Perfect 4th of July Steak and Nutrition Tip #2

3 07 2009

The 4th of July usually means parades, fireworks and BBQ.  But, if you’re eating healthy do you need to limit yourself to just grilled chicken or does your 4th of July BBQ have to be a cheat meal?  Heck no!  Here is a simple recipe for the perfect steak out of the Gourmet Nutrition vol 2 cookbook, and some suggestions for side dishes.

tenderloin-ck-226657-x

Ingredients:

olive oil cooking spray

beef tenderloin              6 oz

course sea salt              2 pinches

pepper                             1 pinch

ground cinnamon       1 pinch

pure honey (warmed) 1 tsp

 

Preheat oven to 300 degrees with a cookie sheet and metal rack.  Fire up the grill or preheat a non-stick frying pan on medium-high heat.  Spray grill/pan with non-stick cooking spray.  Sear steak until nicely brown then flip and repeat on other side.  Place steak on pre-heated cookie sheet in oven and roast until desired completion (10-25min).  In a small bowl combine other ingredients (make sure honey is warmed).  Remove steak and let sit for 3-5 minutes and serve with ingredients from the small bowl poured over the top.  1 serving for a man, or 2 smaller servings for women and children.

Grill up some vegetables like asparagus, squash and onions and even throw some pineapple spears on the grill for dessert…yum.

 

Tip #2
The Sunday Ritual
by Dr. John Berardi

To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.

SEE ALSO:
This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

 

Stay Fit

 

Mat “the trainer”

 

 

PS- Feel free to make a comment on your 4th of July meal or share any other grilling recipes.

 

 

PSS- as always feel free to share this blog post with your dad anyone looking to shed some fat, get stronger and feel more energy.

 

 

To book Mat to speak at your Utah Valley company, club, or organizations please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition

Nutrition Tip #1, and the Famous Banana Cream Pie Oatmeal Recipe

20 06 2009

EXL_RGBOne of the most common questions I get asked is, “What do you eat, Mat?”  I get asked this as if the answer should take 1 minute to answer.  This typifies America’s attitude towards food.  My mother-in-law has a saying up in her kitchen that describes it best, “If we are what we eat then I’m either fast, cheap or easy.”  Nutrition needs to be a priority in our lives, and I’ve said this before, it can’t be an after thought.  Grabbing a bagel or yogurt on the way out the door in the morning or lunch through a fast food drive thru shows little effort to actively participate in your health and longevity, not to mention your physique.  So, what do I eat?  Without going into my 4 month course where I teach the Precision Nutrition principles, I’ll answer that question one tip and a time.  Within these tips I will also share some of my favorite recipes.  Most of these tips are written by Precision Nutrition founder, John Berardi.  And most of the recipes will be out of the Gourmet Nutrition Cookbooks.

 

 

Tip #1
Eat Pasta… Carefully
by Dr. John Berardi

As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I’ll eat one whole-wheat pasta meal per day. During other phases (like where I’m trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.

SEE ALSO:
This tip is sponsored by Precision Nutrition – my pick for the best nutrition and supplement resource currently available.  Either on your own or within one of my PN coaching group.  Precision Nutrition contains system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.  

Order Precision Nutrition now and get $50 off!

 

 

Banana Cream Pie Oatmeal (Gourmet Nutrition vol 2)IMG_0902

1 c low-fat milk

1/4 c coconut milk

1/2 c old-fashion large flake oats

1/4 c water

1 scoop vanilla whey protein (equal to 25 g protein)

1/2 medium banana (sliced)

 

Over medium high heat bring the milk and coconut milk to a boil.  Add the oats.  Reduce the heat to low and simmer until the oats absorb the milk (about 7-10 minutes), stirring occasionally.  Combine water and protein powder together in a separate bowl.  Mix with fork until protein dissolves.  Pour protein mixture and banana over oatmeal and serve.  

Servings for 2 men or 4 women/children (women and children eat 1/2 the serving size as men)

This is a healthy post-workout meal.  Meaning this should be eaten within an hour or two of finishing a workout, when the body can hormonally handle the carb load.  Outside of that window, your body may store some of these calories as fat.
I’ve also substituted blueberries instead of bananas, which is yummy too.
Stay Fit, 

 

Mat “the trainer”

 

Ps- Feel free to make a comment on this nutrition tip and recipe or share some of your favorites as well 

 

PSS- as always feel free to share this blog post with anyone looking to shed some fat, get stronger and feel more energy.

 

 

To book Mat to speak at your Utah Valley company, club, or organizations please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

 

 

 



 


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