SHIFT Mastermind

28/01/2022

Why Weight Lifting Is More Important Than Cardio

Many people who’ve decided to lose weight find themselves stuck with a tricky question — should they do cardio or lift weights?

They’re the two most popular types of workouts, but it can be hard to know which is a better use of your time.

The two main types are weight training and cardio. Below I am going to tell you why you should chose weight training over cardio

Although a weight-training workout doesn’t always burn as many calories as a cardio workout,(even though it very well can if you push yourself) it has other important benefits.

For example, weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat.

Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism — that is, how many calories you burn at rest.

One study measured participants’ resting metabolisms during 24 weeks of weight training.

In men, weight training led to a 9% increase in resting metabolism. The effects in women were smaller, with an increase of almost 4%.

While this may sound good, it’s important to think about how many calories this represents.

For the men, resting metabolism increased by about 140 calories per day. In women, it was only about 50 calories per day.

Thus, weight training and building a little bit of muscle won’t make your metabolism skyrocket, but it may increase it by a small amount.

However, weight training also has other important calorie-burning benefits.

Specifically, research has shown that you burn more calories in the hours following a weight training session, compared to a cardio workout.

In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training, while no such increase has been reported with cardio.

This means that the calorie-burning benefits of weights aren’t limited to when you are exercising. You may keep burning calories for hours or days afterward.

For most types of exercise, a more intense workout will increase the number of calories you burn afterward

25/01/2022

Marcos What Are They

In every diet and for every weight loss goal there are three major macro nutrients that affect how (and yes, if) we reach our goals. The building blocks of every diet are fats, carbs, and proteins. Many people find counting macros to be helpful in building flexible and sustainable diets, without restrictive unhealthy behaviors. So what are these macros? Why do they matter for health and weight loss, and does the type of macros really matter?

Proteins

While proteins aren’t usually used for fuel, they are an important part of the diet. Consuming protein is critical to healing and building tissue in the body. That’s why when doing a hard workout it’s important to consume protein to assist the body in recovery. Proteins come in two types: plant based and animal based. Animal based proteins are all the proteins that probably come to mind when you think of eating protein: meat, chicken, dairy, eggs. But many plants are also high-protein and a great alternative protein source. Chickpeas, beans, lentils, edamame, tofu, and seitan are just a few examples.



Fats

Fats help your body store vitamins and take part in building hormones such as cholesterol, testosterone and estrogen. When you consume high quality fats, such as those found in nuts, avocados, olives, and fish, your body is better able to store the nutrients you consume from your other macros. Just like there are different types of carbs, there are also different types of fats.

The four major types are saturated fat, trans fat, monounsaturated fat, and polyunsaturated fat. The healthiest types of fats are monounsaturated (like in avocados) and polyunsaturated (like in fish). Saturated fats are the kinds of fats found in animal products, and in excess can be unhealthy for the heart. Trans fats are the worst form of fats and while they are sometimes found in animal products as well, they are most unhealthy in the form of partially hydrogenated oils. These are vegetable oils that have been chemically altered to stay more solid at room temperature. Snacks foods and fats foods are notoriously high in trans fats.

Carbs

The macro we most often hear about in popular culture and surrounding the weight loss discussion is of course carbs. But believe it or not, carbs are not all bad. In fact, carbs are an absolutely necessary component of any sustainable weight loss and health program. Carbs provide the body with the most easily accessible energy and also play an important role in healthy brain activity. But some carbs are better than others.

Complex carbs are better for someone trying to lose weight as they are composed of longer, more complex sugar molecules, meaning your body takes a longer time to break them down. This leaves you feeling fuller for longer. Simple carbs, on the other hand, are broken down quickly by the body for immediate use. Complex carbs are found in foods like vegetables, beans or whole grains, and simple carbs are found in fruits, sugars, and syrups. That quick breakdown of the simple carbohydrates explains why when we consume a candy bar, we sometimes get a “sugar rush.”

25/01/2022

Do your work and do it well let go and let God take care of the rest.

Always remember hard work does more work on you then you do on it!

08/12/2021

30/11/2021

I am so proud of my great friend and client Boris Altman journey.

So we started working together a year and half ago when he reached out wanting to get in shape to prepare to have his child.

During his journey he has had a lot of ups and downs but he started off at 245 and got down to 186!

Then he had a lot of things happen in life like his wife getting pregnant and having multiple surgeries, but even through all that his weight only went back up to 223, which is very impressive.

Now 30 days back on track he is already back down to 195and healthier then ever.

I told him working with me he will never go back to his starting weight no matter what happens in life!

The reason for this because the skill sets as well as the tools learned through his journey, even when he is injured or life throws a curve ball , he still has the skill sets and tools he learned in order to turn every negative situation into a positive!

So now he is always in control of his health!

With that being said I can’t wait to see how freaking unreal he is going to look in a few months!

The pictures below are in order from his starting weight

30/11/2021

Six-month Transformation

Believe it, or not my body grew and entirely transformed by doing less.

On the left, I was burning myself out by eating way below my means, lacking sleep, none stop workaholic!

Always being on consent go, I try always to achieve more, but in actuality, my stubborn ambition was the roadblock stopping me from achieving my badly desired.

Once I came to this realization, I knew two things one, and this isn’t working two, the stress of it all is legit, having me feel like I am speeding up my death.

Then it clicked, when I paused, it was stress! So looked into how to reduce stress on the body and nervous system. Sure enough, it was about doing less.

This is how my unorthodox and, oddly enough, the successful transformation took place, lol

-Went from working every day to just four days of quality heavy lifting a week

-Went from daily Stairmaster to burn the fat to daily walks for stress relief.

-Hardcore dieting to listening to my body and eating what it needs

-Finally, more sleep and less hustle late nights

This process completely threw everything I thought I knew out the window, truly shifting my prospective from consent grind. To understanding what my body truly needed and going with the flow.

30/11/2021

Why Stress Management Is So Important

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress.

The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive.

The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on.

But stress management is not one-size-fits-all.

That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

30/11/2021

Another crazy story so last year right around this time Haley Delaney came to me wanting to get into crazy shape for her wedding! She tried a bunch of different programs but nothing seems to work like she desired.

One year later not only did she blow her goals out of the water and look way better then she ever imagined her and her husband Scott found there new passion for fitness and helping others! And now they are coaching others on how to create the body and life of there dreams! I am so fu***ng proud of you guys! 🙌🏽🙌🏽🙌🏽

30/11/2021

3 month transformation all while having two you kids and owning her own business! I am completely blown away

30/11/2021

I remember two years ago today; I told myself I would never go entirely online with clients. Now fast forward.

For two years, I have had the honor of training over 150 clients online.

Often, the thing you don’t want to do is the thing you need to do the most!

Because of this, I decided to drop a 12-week online course that all my clients and future clients who sign up in October will get for free!

It covers everything from what I saw were the most significant clients' roadblocks with online coaching, from the diet, eating out, fitness, drinking, traveling, injuries, to mindset.

30/11/2021

SHIFT stands for Spiritual Health Intellect Fitness Transformation.

The reason I change it to this because what I noticed in order to have life long transforming results all these pillars Health, Mindset, spiritually, and fitness need to be address and adjusted in order to have life long transformation!

30/11/2021

So happy to officially announce that I have the incredible honor of partnering with Cesar Galvez and his meal prep company Combatant Meal Prep Co.

Grateful and excited now to have the opportunity to service all my clients with high-quality food entirely custom for order a week
by week.

So that it can adjust to the client's needs and goals without losing skipping a beat!

Now they can enjoy the foods they love without worrying about sabotaging results!

Food is delivered fresh twice a week to your door or shipped to you.

Now you can eat the foods you love, buy back your time all while achieving the body of your dreams!!