Rejuvenation Time: An Overlooked Key to Unlimited Energy & Productivity

438 million:  at is the number of vacation days Americans failed to take last year according to Harris Interactive Research Group, which is more than any other industrialized nation. Here’s the result: America ranks #1 in depression, #1 in mental health problems; Americans are experiencing burnout, reduced productivity and diminished creativity, failed relationships, stress or stress related ailments that lead to depression, heart disease or stomach ulcers at record levels. A study of 12,000 men found that infrequent vacationers were 50% more likely to die of a heart attack than frequent vacationers. A study of 1,500 women found that those who took vacations twice a year were half as likely to be depressed as those who took a vacation every 2-5 years. Our entrenched conditioning on being judged on how much we work or the fear of being replaced or left behind, and our addiction to always being busy are not only destroying our mental and physical health, but also destroying our creative productivity.  is is especially true in our new global economy where our advantage and our future is as knowledge workers rather than laborers. Your future lies between your ears—your mind and your ability to think: creatively, innovatively and productively.

Rest and recovery are vital to looking and feeling your best. Sadly, the need for recovery is viewed as a weakness rather than as an integral aspect of growth and sustained performance in our society. The reality is that we become  at liners mentally, emotionally and physically by endlessly spending sufficient energy without recovery. We slowly wear down and become ineffective regardless of seeming massive movements.

During the 1960s, Russian scientists resurrected a concept that was written in training manuals for Greek athletes in 200 AD.  is concept was applied to their Olympic athletes with stunning results. The formulas involve work vs. rest ratios. Theses studies concluded that following a period of activity, the body must replenish fundamental, biomechanical sources of energy. It is called compensation, which states, “The more activity the more rest is needed.” If you don’t get the rest and recovery you need, long-term toxins build up inside of us. With overtraining and overworking, we burn out and eventually collapse or get very sick. Recovery is a vital component to the MaxStrength Fitness program and a primary reason for getting results in a fraction of the time most people spend in the gym.

I know it is ridiculous that I may have to tell you how to actually do it, but for a lot of people they need some help!

1. Reframe it. Instead of calling it time off and thinking we are slackers, reframe it as Rejuvenation Time. This sounds more purposeful and meaningful doesn’t it. I know this is self-mental manipulation, but we’ll take whatever works!

2. Schedule it. What gets schedule gets done! It’s just like any other critical appointment; you have to plant your time off flag on your calendar. Then you have to defend it like you would a meeting with the Queen or the President! It becomes an unmovable appointment. Then also, like a meeting with the Queen or the President, get completely off the grid. Turn off your email; turn off your “crackberry” and your iPhones, iPads, etc…

3. Declare it. Don’t feel guilty or try to keep it a secret. It will be far more productive if you lead by example and show others how to make rejuvenation part of your overall health plan. Then set expectations and communicate your schedule. You’ll be amazed at how the world will reorganize itself around your time off spaces, whether it’s for two hours or for two weeks.

Begin your Rejuventation Time – Call us at 440.835.9090 or go to www.maxstrengthfitness.com to request your free initial consultation and demo workout today!

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2017 is Your Year, You Can Do It!

Thinking about starting that diet at the first of the new year? Check out Last Diet Ever and let this be your LAST DIET EVER.

During the holiday season, it’s not unusual for individuals to experience weight gain as a result of indulging at family gatherings and office parties. In fact, statistics show that many will gain between 7-15 pounds in the weeks between Thanksgiving and Christmas. Since it can be difficult to start a new weight loss program when there are so many tempting treats available, many people wait until the first of the year to make a commitment. Countless individuals will undoubtedly make a New Year’s resolution for 2017 to get back on track and shed all of their unwanted pounds.

The professionals at Last Diet Ever find that a good plan is to sign up for the program, get approval early in December, so participants will be ready to begin their rapid weight loss journey on New Year’s Day. This strategy allows participants to get a head-start in the game of weight loss so they can potentially lose 6-10 pounds by the end of the first week of January. It’s worth noting that by that time, those who chose the gym or their own program may only squeeze in a few workouts and have little to show for it. Those who are interested in medically supervised weight management will discover that a combination of healthy eating, light exercise, hCG treatments, and personal counseling courtesy of Last Diet Ever’s staff can lead to more significant results than diet and exercise alone.

Despite the growing popularity of their weight loss program, Last Diet Ever may be unknown to many residents in this area. It may be interesting to learn that the staff at Last Diet Ever is an excellent resource when it comes to nutritional advice and other helpful tools. For starters, Last Diet Ever encourages participants to purchase fresh fruits, vegetables, and lean meats—including wild-caught fish from their local grocery store. A healthy diet filled with the aforementioned foods can be extremely beneficial to those struggling with their weight, especially when it’s combined with regular hCG treatments. Since Last Diet Ever specializes in medically supervised weight management, they’re able to provide program participants with a naturally occurring hormone called hCG (human chorionic gonadotropin) which has shown to act as a weight loss aid. This hormone can only be prescribed by a medical doctor, so traditional weight loss centers aren’t authorized to give it to clients.

Those who are unsure as to whether this weight loss program will deliver the desired results may benefit from reading some of the success stories from other participants. For instance, Last Diet Ever recently had a gentleman in his 70s complete a 4-week protocol and lose more than 20 pounds. During his follow up call with Last Diet Ever, he expressed his satisfaction with the results and the ease at which he was able to stick with the program, despite frequent get-togethers with friends. Not only did the gentleman lose weight in difficult-to-target areas with excess fat stores, but he was able to get his blood sugar, blood pressure, and cholesterol levels down to the normal range. And he’s not the only one. This weight loss center has helped many participants get off of insulin medications, blood pressure medications, and cholesterol medications.

Those who are unsure as to whether this weight loss program will deliver the desired results may benefit from reading some of the success stories from other participants. For instance, Last Diet Ever recently had a gentleman in his 70s complete a 4-week protocol and lose more than 20 pounds. During his follow up call with Last Diet Ever, he expressed his satisfaction with the results and the ease at which he was able to stick with the program, despite frequent get-togethers with friends. Not only did the gentleman lose weight in difficult-to-target areas with excess fat stores, but he was able to get his blood sugar, blood pressure, and cholesterol levels down to the normal range. And he’s not the only one. This weight loss center has helped many participants get off of insulin medications, blood pressure medications, and cholesterol medications.

Last Diet Ever is extremely grateful to those who have allowed this weight loss center to help them on their journey toward better health. The staff members at Last Diet Ever have found it to be very rewarding to see the results and hear the testimonies. Since this is a season of reflection and thankfulness, Last Diet Ever and the staff wish to say “thank you” to all former patients who have undergone this weight loss program, made permanent lifestyle changes, and are now enjoying a healthier, richer life because of it. Those who are interested in a medically supervised weight management are encouraged to learn more about Last Diet Ever by visiting www.lastdietever.com. Those with questions regarding the safety of rapid weight loss and the effectiveness of hCG treatments are encouraged to contact the office directly at 330.721.1422.

Last Diet Ever
750 E Washington St, Ste D-4
Medina, Ohio 44256
Ph: 330.721.1422
www.lastdietever.com

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An Attitude of Gratitude

Attitude is EVERYTHING As much as some of we (me included) would like to be able to control every aspect of our lives…we can’t! But what we can control is our attitude towards what does happen to us. We all experience and continue to experience “trying” times in our lives. The WHAT in these situations is less important than the HOW.

How we react and move through these particular situations will determine their affect on our physical, mental, and emotional well-being. Up to 40% of our happiness comes from how we choose to approach our lives. Especially during “trying” times we focus on all of our problems. We then get in the habit of focusing our attention on all the negative
things happening in our lives.

What would happen instead if we switched that focus to all of the good things that happen to us each and everyday? What if we took time daily or weekly to reflect on things we are grateful for in our lives?

Increasing Happiness Gratitude is the forgotten factor in happiness research.

Grateful Individuals
• Report higher levels of positive emotions
• Have greater life satisfaction
• Experience greater vitality
• Are more optimistic
• Are healthier
• Build strong relationships
• Handle adversity better
• Experience lower levels of depression and stress

People who have a strong disposition toward gratitude have the capacity to be empathetic and to take the perspective of others. They are also rated as more generous and more helpful. Grateful individuals place less importance on material goods, are less likely to judge their own and others success in terms of possessions accumulated, and are less envious of others.

Gratitude is Good for Your Health A study done by Dr. Robert A. Emmons of the University of California and Dr. Michael E. McCullough of the University of Miami showed that those individuals who practiced weekly gratitude were more optimistic and felt better about their lives. During the study, one group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had upset them. While a third group wrote about events that had affected them, but there was not an emphasis on being positive or negative. The fi rst group who wrote about what they were grateful for also exercised more and had fewer visits to the doctor than those whose focused on daily irritations.

After starting a gratitude journal, people begin to look at people and things differently, seeking out the positive in each situation or interaction. They appreciate the “little things” and don’t take them for granted. A shift in the mindset happens and they notice when they are not as consistent with journaling, they can easily fall back into a mindset focused on all that is lacking.

Examples entries from a gratitude journal:
• I am so grateful for my knowledge of how to live a healthy lifestyle and help others
do the same.
• I am so grateful that I devoted time to my strength training routine today.
• I am so grateful for my family and friends that are in my life.

Ideas for Promoting Gratitude
• Write a thank you note
• Thank someone mentally
• Keep a gratitude journal
• Meditate
• Count your blessings

Jeff Tomaszewski, owner of MaxStrength Fitness in Westlake, is a certifi ed athletic trainer and strength and conditioning specialist. He is a graduate of Case Western Reserve University and holds a master’s degree in exercise physiology. Jeff is also a personal trainer and professional body-builder committed to helping clients achieve their health and fitness goals. Visit www.maxstrengthfitness.com or call 440.835.9090.

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Impact Your Life: Starting a Fitness Routine at Any Age has Benefits Beyond Physical

By Jeff Tomaszewski, Chief Life Transformer, MaxStrength Fitness

Fitness trends come and go, but weight training in particular never seems to come into style. Most people tend to reach the apex of their physical strength during their 20s and 30s and it gradually declines from there. Once our strength starts to go, so do other things. Muscular weakness is indelibly tied to not just our quality of life, but also to our life expectancy.

Two recent studies published in The British Medical Journal revealed that muscular strength is a remarkably strong predictor of mortality, even after adjusting for cardiorespiratory fitness and other health factors. This conclusion was reached after an analysis of more than 30 studies that recorded physical attributes like bench press strength, grip strength, walking speed, chair rising speed, and standing balance. What the researchers found was that poor performance on any of the tests was associated with higher all-cause mortality, anywhere from a 1.67 to a threefold increase in the likelihood of earlier mortality.

Now, here’s the good news: despite the inexorable effects of aging, physical strength is an attribute we can control. As the science is increasingly showing, resistance training can add years to your life, and the earlier you get to it, the better.

Hit the Weights Everyone

As these studies indicate, not all exercise is equal. Resistance training (like lifting weights) in conjunction with high-intensity workouts (like aerobics and running) is key. It’s never too late to start. And, yes, women, that means you, too! “Bulking up” is a myth. It’s arguably more important for women than men to lift weights because of a greater propensity for osteoporosis.

Studies show that older individuals can still experience the benefits of gene shifting even if they’ve never lifted weights. It also results in an increased production of growth hormones and testosterone and lower levels of cholesterol. And it can stave off the effects of neurodegenerative disorders and depression. Weight training also offers innumerable positive effects on our physical, cognitive and emotional well-being. Taken as a whole, exercise has been shown to add between six to seven years to a life span, if not more.

Start Easy

Isometric exercises are
focused on tensing the muscles without movement. These exercises are not focused on increasing motion or flexibility, but rather on increasing muscle size and strength. The following exercises are geared toward preventing muscle loss with aging and promoting a modest increase in strength:

  • Palm Versus Palm – Place your left palm on top of the right palm and attempt to bring the palm up to your chin while resisting with the other palm.
  • Shoulder and Chest Muscles – Arms extended in front of you, palms facing, push palm to palm. Flex your muscles vigorously, but do not hold your breath or overdo it.
  • Knee and Hip – Strengthen the knee by sitting on the floor or on a table with your leg stretched in front of you. Squeeze your thigh muscle to fully straighten the leg while flexing your ankle and lifting your toes up. Hold the contraction for 5 seconds and rest for 3. Repeat up to 10 to 15 times. This approach can be used for any muscle.

Jeff Tomaszewski, owner of MaxStrength Fitness in Westlake, is a certified athletic trainer and strength and conditioning specialist. He is a graduate of Case Western Reserve University and holds a masters degree in exercise physiology. Jeff is also a personal trainer and professional body-builder committed to helping clients achieve their health and fitness goals. Visit www.maxstrengthfitness.com or call 440.835.9090.

Safety Tips

  1. Be sure to warm up 10 minutes in advance and cool down for 10 minutes after the exercise is performed. 

  2. If your joints hurt, stop the exercise immediately. Soreness in the muscle groups can be expected. 

  3. Maintain good posture during exercise. 

  4. Do not hold your breath and be sure to breathe during exertion while exercising. 

  5. Do not grip weights tightly. 

  6. Movements should be performed in a slow, moderate, and deliberate manner. 

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Holiday Survival Guide: How to Get Through the Holidays with No Regrets

By Jeff Tomaszewski, Chief Life Transformer, MaxStrength Fitness

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your Goal:  Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few months instead of trying to lose. Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.

There are several ways to accomplish this:

  • Don’t skip your workouts. To get the biggest bang for your exercise-buck, do regular strength training moves. Even after your strength training session has ended, your metabolism and calorie-burn remains high when you do strength training! You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just pushed through a hard workout!
  • Eat breakfast. People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.
  • Keep a food diary. Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.
  • Monitor your hunger. Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.
  • Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water, and adding in a little more exercise.
  • Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it.
  • Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!
  • Check in with your future self. Every day, speak to yourself from the future—say, from January 1st. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:

“Thank you!  I feel great! I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible, and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

  • Go public. Sound scary?  It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1st in mind. It’s going to be a great holiday season! For information and to schedule a consultation, call 440.835.9090 and visit www.maxstrengthfitness.com for more information.

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MaxStrength Fitness
440.835.9090
www.maxstrengthfitness.com