Category Archives: Uncategorized

Fluid Replacement-Before Exercise

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Training During Pregnancy

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Stretching

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Muscle Soreness

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Target Heart Rate (THR)

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Hypertrophy Training

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Strength Training

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Good Eating

Just like a vehicle, the body needs fuel to function properly. Just like a vehicle the body will function better or worse based on what kind of fuel consumed. There are different ethanol types to better or worsen your mileage and engine life, there are different types of food that can better or worsen your internal bodily functions and life expectancy. I will list a days worth of food that can be beneficial to the body and that is reasonable within training regimens. Don’t forget to checkout our weight tracker where you can log your daily weight, activity, and measurements! The meals/snacks listed below are just examples of what could/should be consumed during the day:

Breakfast

– (3) Large, Grade A, Free Range, Organic Eggs cooked in olive oil (2 tbsp)
– (1/2 cup) 100% Whole Grain Old Fashioned Oats, Cooked
– (1/2 cup) Frozen Berries
– (1/4 cup) Sliced Almonds

Lunch

– Chicken Caesar Salad
Use spinach or Kale for the base, slice and chop some red/yellow peppers (1/4 cup each), slice and chop some red onion (1/4 cup), slice the chicken (~4oz) throw it on top and drizzle some oil and vinegar on the salad. (Typically you want to use 3-4 tbsp of olive oil for every tbsp of balsamic vinegar, 3-4:1) If you are interested in a homemade vinaigrette this one is delicious:
– 1/4 cup lemon juice
– 1/4 cup extra virgin olive oil
– 1 tablespoon Dijon
– 1 teaspoon grainy mustard (optional)
– 1 tablespoon honey
– 1 clove garlic, grated (optional)
– 1/4 teaspoon salt
– 1/4 teaspoon pepper

Dinner

– 6-8oz. Top Sirloin Steak
– (1/2 cup) of Broccoli
– (1/2 cup) of Quinoa
– (2) Small Red Potatoes

Snacking

It is best to choose healthy small snacks, IF needed, to maintain a healthy diet and eating regimen. Along with tasting good it’d be great to get something that is also beneficial referring to nutrients. I don’t snack often but when I do, I choose Beach Bars because they have about 10g of protein, only 6g of sugar, they are gluten free and 150 calories. Perfect for a little snack and satisfies my sweet-tooth. Another good example would be an orange which contains vital amount’s of Vitamins and Minerals with very few calories (kcal). Your snack’s should be consumed midway between meals. So for example if I ate breakfast at 7am, and needed a snack I would eat it between 10-10:30am, eat lunch at 1pm, then another snack around 3:30pm, and dinner around 6:30-7pm. 

Additional Tips

General rule of thumb is that if you have several different colors on your plate, then chances are you’re getting enough or close to enough nutrients with that meal. Not saying that that one particular meal is enough nutrients suggested for the whole day but can be a good amount leading to the optimal amount needed daily. Also remember that the more you cook a product the less nutrient based it will be. Typically the healthiest way to cook products is to cook them on the grill. Gilled veggies, chicken, steak etc. But yes, the longer you cook a product the less nutrient based it will be. So keep your plates filled with colorful foods, proper portion sizes based on your regimen regarding to your training/body goals, and don’t overcook your products. If you are curious about diets go check out Jeff Armbruster’s posts on his experience with the Ultimate Reset.

Social Media

These days almost everyone is on a social media platform. If you are a coach and do not have an Instagram or Facebook, you are far behind and likely to not reach out to many folks, assuming that you don’t have a huge reputation in the community already.

A lot of coaches have both and have made multiple accounts. They have personal accounts and they usually create a business account. Their personal account is showing followers family, hobbies, everyday life. The business account is showing anything related to products being sold. Activities related to the business. Anything that could attract people to the page and product(s) of the business. Don’t be a business man or woman. Be authentic, and genuine. People pay attention to those who are realistic and authentic, not those who speak from written scripts and use difficult terminology. Now with Instagram (IG) a lot of the posting should be consistent as well with Facebook (FB) but a tool that you can use on IG that isn’t on FBHashtag is the hashtag (#). During my internship at a local gym here in Erie PA I’ve learned that to pop up more on feeds you not only need good content but also need a specific amount of hashtags per post in order to be put on the Explore page of IG. This page will show what IG thinks to be posts that are in your interest including posts that have used the same hashtags or location(s). So the more you post and the more hashtags used, the better chance you have of popping up on someones timeline. This article explains very well the use of hashtags and the effectiveness of hashtags. FB has the Group button where you can not only explore what groups are practicing or sharing, but you can make your own group as well. The image below shows you what groups I follow on the left hand side, groups that are suggested for me, and groups that my friends belong to or created. Then of course to start your own group you can click the + Create Group button on the left side.

For example I am going to be cutting (dieting) soon and going to be monitoring my progress. I will be choosing a diet and then posting progress pictures on both platforms including the weight tracker tool here at FitUnion! I can make a group page for this reason, and try to invite people who wish to do the same, a goal related to mine, or if they just want to follow for interest. This could be a great gateway to start and promote your business as a coach. Not only will people see the product but also see you are a result of the product. You are the proof that’s in the pudding.

Taking Measurements

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