All 4 Sports and Fitness Blog

How can you know who to trust?

This morning one of your fellow members came to the gym to workout and ask me about a health and wellness product he was introduced to.

I am not going to mention the product, or if it is good or bad....

In fact I'm not even sure!

I am in the health and wellness industry and feel that I have a pretty good grasp on this stuff, but I can't make heads or tails of the website. I think part of the problem is the marketing.

Now this product may be the greatest thing, but It is confusing when companies use testimonials that are canned or overexaggerated.

Take this for example:

"In the first couple of days on _____ I increased the weight I was lifting by 30% and I doubled the amount of repetitions in my workout."

So lets say this guy was bench pressing 135 lbs for 10 reps.

If we believe his testimonial, after two days on this supplement he was able to bench 175.5 lbs for 20 reps!! Come on!!

It doesn't even make sense that he doubled his repetitions...

Why would someone do that?

Why not just do the 10 reps with a 50% increase in the amount of weight..haha....

This is also a product that claims to help you sleep better, lose weight, increase endurance, stop aging, and improve well being.

What do you think of when you hear well being?

When I think of well being I think of mental health.....

How can a supplement help that?

I feel that the marketing can sometimes distort what the product actually does.

What do you think? Do you know of any examples of this?

Eating Candy after your Workout

Happy Halloween!!!

You should eat some candy after your workout today...

Now I wouldn't really tell you to do that would I?

No, that is kinda silly, but it brings me to a very important point.

POST WORKOUT NUTRITION...

Are you conscious of what you eat after you workout?

Do you think that since you just worked out you should be good and eat a half a banana or maybe some dry cereal.....ooooooh that sounds good (hopefully you are sensing my sarcasm)

Did you know that your post workout nutrition is the most important part of how your body recovers from its workouts?

Did you realize that your muscles are not burning fat or increasing size while you are working out?

The truth is that your body is going through its changes in its recovery process.

And guess what, when you break your body down during a workout, then starve yourself, you are doing nothing but keeping you stuck with the same results.....maybe even making things worse!!

I can not stress enough the importance of a post workout recovery shake. You are probably saying "oh there he goes again promoting something...I am going to just eat a balanced meal after my workout".

The problem with that is that there is a 10-20 minute window after a workout to optimize the recovery process.

Every seminar I go to on nutrition is always about the same thing..TIMING, TIMING, TIMING.

Regular food takes too long to digest into the blood stream so a protein shake (2:1 carb to protein ratio) is highly recommended.

So instead of giving you candy this Halloween, I am giving you a tip to try the Prograde Post Workout Recovery Shake.

If you don't get better results you can get your money back and tell everyone that I don't know what I am talking about!! ;-)

CLICK HERE to order Prograde Workout Recovery Shake

I know you are probably really busy so this is perfect. They ship it right to your door. You can even set it up to autoship each month.

Prograde Nutrition Products

After last week's Prograde Nutrition Launch I have received several emails and calls asking specific questions about each product.

First off, we are in no way suggesting that these products are to take the place of a proper diet!!

Prograde has been very clear that there are no magic pills.

You can find that stuff on TV late at night or through some Multi-level marketing garbage.

Prograde is a real solution for busy people who need to fill in some "gaps" in their diet. (it is also important for people on a restricted calorie diet to make sure you are gettting everything you need)

Filling in the "gaps" can accelerate weight loss, sports performance, and overall health to make sure you are getting the nutrients you need when you are working out.

Without the proper energy and fuel for recovery you will most likely sabotage your results that you work so hard to acheive.

Prograde VGF 25+

A Multi-vitamin which contains all Seven Essential Nutrients

Phytonutrients

• Occur naturally in fruits and vegetables
• Promote the function of the immune system
• Help to fight off viruses as well as reduce inflammation
• Associated with the treatment and/or prevention of cancer and cardiovascular disease

Enzymes

• Responsible for metabolic processes that occur within a cell and are necessary for sustaining life
• Assist and play a large role in digestion, energy production, blood coagulation, and contraction of muscles.

Amino Acids

• The basic building blocks of protein
• Absorption of amino acids is essential for your metabolism

Essential Fatty Acids

• Reduce the risk of heart disease and some forms of cancer
• Improve mood
• Decrease inflammation

Vitamins

• Essential for the normal growth and development of all human beings
• Healthy maintenance of cell tissues and organs
• Help process proteins, carbohydrates, and fats required for utilization

Macro and Trace Minerals

• Involved in electrolyte balance of body fluids
• Essential for normal cellular activity
• Provide hardness to bones and teeth

ORDER VGF 25+ for Men

ORDER VGF 25+ for Women

Prograde Varsity Shake

The Prograde Varsity Protein Shake is built specifically to Increase Lean Muscle Mass.

In every seminar I go to on nutrition I hear the same thing...

It's all about TIMING!!!

Post workout recovery shakes need to be consumed immediately post workout.

First 10 minutes is optimal, 20 minutes is fair, and in 30 minutes your window of opportunity for calorie consumption gets smaller and smaller.

Chicken Breasts and Tuna take too long to absorb into your system for optimal recovery

Liquid protein is the only way.

Here is why I use the Prograde Varsity:

• 200 Calories, 14gms Protein, 31gms carbs, it takes the guesswork out of planning your post workout/activity
• A formulated 2:1 blend of carbohydrates to protein. (which is exactly what you need, but I can't find anywhere else, which is really bizarre considering that is all everyone ever talks about!!)

ORDER Prograde Varsity

Although we hope to stock some Prograde products at the club soon, the easiest way to get them is online.

CLICK HERE FOR PROGRADE SITE

Prograde Nutrition Launch

As promised, the premier nutritional products in the industry are now available!!!

Prograde Nutrition is your one stop shop for everything you need to accelerate:

• Weight Loss
• Sports Performance
• Overall Wellness

They even ship it right to your doorstep!!

Finally someone has stepped up to the plate to deliver customers exactly what they need!!

It is absolutely ridiculous to read some of the labels of nutritional products these days.

From claiming complete fabrications, to insane amounts of protein that your body couldn't even absorb, you rarely know what is true anymore.

Now with Prograde, it is really great to finally see a company that has left out all the hype.

I guess since the only way you can buy their products is through trusted trainers and fitness professionals they don't have to use the hype.

I personally use their Prograde Varsity Protein Shake after my workouts and take the VGF 25+ Multi-vitamin everyday.

Their best product is the EFA Icon (Essential Fatty Acids). Even if you do not purchase Prograde's version, if you exercise, you should get to the vitamin store to get some EFA's. That is if you can find anything in those cluttered stores. hehe ; )

CLICK HERE to see how Prograde Nutrition can help you!!

They offer a ton of quality information, they ship directly to your doorstep, and they offer a Money Back Guarantee. You can't go wrong!!

CL ICK FOR PROGRADE

Stay tuned for a future All 4 Sports and Fitness Weight Management Program involving Prograde Nutrition Products.

See ya at the gym!!

Protein Guidelines

Know your proteins: Protein is critical to build and maintain muscle and strengthen the immune system Protein is only useful if you consume enough carbs to provide the body with energy Consume about .8 to 1 gram per pound of lean body mass per day How much protein is that: Chicken (4 ounces, skinless) 35 grams of protein Tuna (6 ounces, packed in water) 40 grams Fish (6 ounces of cod or salmon) 40 grams Lean Pork (4 ounces) 35 grams Low-fat Tofu (6 ounces) 30 grams Cottage Cheese (1 cup, 1-2% fat) 28 grams Lean Red Meats (4 ounces) 35 grams Milk (1 cup of low or no-fat) 8 grams

Big News I couldn't wait to tell you...

I'm off to Tampa for a couple days on business, but I had to get this off my chest before I get on the plane.

When I get back I'll be announcing All 4 Sports and Fitness has partnered with the premier nutritional company in the entire industry. And no, it's not one of those ridiculously annoying Multi-Level- Marketing companies.

Here are just some of the reasons I am so excited to be working with Prograde Nutrition to help you accelerate your results:

• Highest quality nutritional product manufacturing: Awarded GMP Certification by the Natural Products Association
• Pure: Natural ingredients grown on the untainted 2,500 acre farm in Florida
• Easy: No trumped up shipping charges. No confusing ‘supplement stacks’. Just simple, straightforward nutrition you can trust with zero hassle.

Oh, and the product line is SO exclusive only fitness professionals can recommend it. Yeah, that's right, the people who actually know how to get fitness results, instead of the kids at the vitamin store!!

More soon!

Taco Bell for Lunch!

That's right. I had a huge dish of nachos with melted cheese and fake meat.
I was rushing around yesterday and had to grab something quick. The closest thing was Taco Bell so I stopped in.
Now, why the heck am I telling you this after inundating you with those motivational emails last week?
Why such a conflicting message today?
To make the point that:

A) It is better to eat something rather than nothing when you know you are not going to eat for a while. (remember keep your metabolism burning fuel all day)

B) When you set up yourself up to eat healthy most of the time, it's okay when you want to eat what you love.

And, I LOVE Taco Bell!! haha
(minus the e-coli...of course)

How to Eat for Improved Body Composition

This past weekend I had the opportunity to attend the Perform Better Sports Training Conference up in Chicago.  It was a three day event of lectures and sessions covering the newest methods of Performance Training for athletes and Functional Training for the general population.

On my severely delayed flight home, I thought about what from the conference would be most beneficial to our members. There was so much great information on speed development, power training, and improving function. Things you probably don't care about. So I had to think about what most members would want to know about from a conference that was primarily geared towards training elite athletes?

One lecture stands out in my mind to be most appropriate for members, especially for this time of year. The presentation on Eating for Improved Body Composition by Dr. Jose Antonio from the International Society of Sports Nutrition had some in depth research on weight loss and nutrition. Without boring you with studies and statistics I will just include these quick tips that are proven in his research to help you eat to get fit this summer.

For starters, I think the biggest thing to take from this newsletter is that no single nutritional strategy works for everybody. Also, as a disclaimer this is not a nutritional prescription or intended to be taken as nutritional advice.

• Eat frequent small meals, 5 to 6 (least processed) meals per day
• Eat breakfast everyday!!!
• Stay hydrated, 1/2 oz. to 1 oz. per pound of body weight per day
• Include a lean protein source with every meal, 0.8 g - 1.0 g per pound of body weight per day
• Choose carbohydrates that are rich in fiber, 2.3 g - 3.1 g per pound of body weight per day depending on training load
• Eat fruits and vegetables with every meal, especially greens.
• Add a multivitamin with anti-oxidant complex and an omega 3 / omega 6 blend into your daily routine
• Drink a mixture of carbohydrate and protein before and/or after your workouts
• None of these tips work without proper sleep. Get 8 hours per night. The body recovers and repairs while you sleep.