Hey everyone! 

The latest edition this week is a special guest post. We have Elliot, a blogger for GunsmithFitness.com giving us 3 creative ways to lose weight while at work. If you are back to working at your desk at your office, it's important to still get some movement throughout your day. I'll let Elliot take it away: 

Working at a desk job for eight hours a day can make it difficult to find the time to exercise.
Sure, you have plans to do so, but sometimes you are just too tired after working. Not to mention
the myriad of house chores that say hello post-duty.
Admit it, you spend more time than you prefer sitting in a chair--whether it is in an office or the
comforts of your home. While it is less challenging, having a sedentary lifestyle is not the best
for one's overall health. You might have tried putting snacks away, opting for the stairs, and
standing for at least 30 minutes per hour, but these do not seem to be enough. 
If you cannot avoid being tied to your desk, we have some incredible news for you. You can be
physically active and lose weight even from your work table. The following are simple yet
creative workouts you can employ amid your hectic schedule. These not only burn calories but
complement your mood, too. 

Incline Desk Push-Ups

Your upper extremities will surely benefit from incline desk push-ups. This helps strengthen
your bones as well as keep your stamina elevated.
Instead of getting down on the floor, stand only a few feet away from your desk. Place your
palms, shoulder-width apart, against your desk. Then, slowly lower yourself down to the edge of
the desk and push yourself back up to your original position. Then repeat.
Having your arms apart benefits your chest, while holding them close together is ideal for the
triceps. A person weighing 180 pounds can lose 39 calories from 10 minutes of incline desk
push-ups in a day not to mention the increase in strength.

Chair Squats

For your lower extremities, you can do chair squats. This is good for your hamstrings and glutes,
while still engaging your core. Also, this is good practice if you are planning to do actual squats.
To do this, stand straight with a shoulder-width distance between your feet. Lower yourself back
down to the chair without (actually sitting) while maintaining an upright posture. Make sure that
your shins and abdomen are of the same angle. Squeeze your glutes as you stand up to your
original position, then do it again!
This exercise burns 34 calories for the same amount of time. Thirty minutes of this exercise in a
day can lose one more than 100 calories and build muscle.

Chair Lunges

You can also do chair lunges. This helps stabilize your core as well as tone your lower
extremities.
While keeping your abdomen tight, slowly lower yourself by placing one foot forward while
holding onto a chair. Make sure that your knee is bent to 90 degrees and your thigh is parallel to
the ground. Push yourself back up to your original position and do the same to your other leg,
then repeat!
Five minutes of chair lunges can help you burn an average of 45 calories.
Remember, if you can, start your exercise with a warm-up. This can be done by stretching your
body as well as by performing a decent number of jumping jacks.
By exercising at your desk for 30 minutes per day, you will see results almost immediately.
Imagine getting in 30 minutes of chair squats per day. That would be 500 calories by the end of
your shift on Friday. That’s essentially a whole meal burned for the week. Let the weight loss
begin! 

Losing weight is tough. There is so much information out there, it's hard to decipher what's right and what's wrong. It's difficult to know what will work for you and what won't. Feeling frustrated at times is alright, giving up is not. 

When it comes to losing weight, there are a lot of ways to achieve that feat. Why don't we lose weight? There's many reasons for that. However we'll focus on two. 

1) You're Not In a Calorie Deficit  
Putting it simply, a calorie deficit is when you are burning more calories than you are taking in. That's it. In order to lose weight you should be burning more calories than you are eating. I tend to break it down over a weekly basis. Over the course of a week, as long as you aren't eating more than you are working off, you are in a calorie deficit. 

You want to be aware of what you are eating. Writing down what you're eating helps so you know what you're eating each day and how much. You may think that you are eating fine, or aren't eating a lot, but when you actually write it down, you may be surprised at how much food you're consuming. 

How do you burn off those calories? That brings us to our next piece. 

2) You're Doing Too Much Cardio
If you've been running for what seems like days on end or endlessly moving from the stationary bike to the elliptical, I'm here to save you time. Cardio alone isn't going to get you to your weight loss goals. There is nothing wrong with cardio, keep doing it, but maybe we're doing too much. 

The most effective way to contributed to weight loss in the gym or outside of it (besides nutrition) is resistance training (also known as strength or weight training). Lifting weights isn't only to look like a bodybuilder. Adding resistance to your routine helps to trim off excess fat and get rid of those unwanted calories. 

When the fat reduces and we turn it into muscle, that muscle now works for us. Muscle weighs more than fat. So that muscle helps us to burn more calories throughout the day, even when we're not working out. That directly contributes to keeping us in the Calorie Deficit we discussed earlier. The muscle we get from resistance training helps us keep the fat off. 

There you have it. Two things you can do to start seeing weight loss if you aren't yet: make sure you're in a Calorie Deficit and resistance train. 

BE GREATER!

I want to start out by saying this: things will never be perfect. 

When I was writing out plans to start Vanbar, there were many times I put things on hold for various reasons. 

I don't have enough money yet. 

I don't have the experience. 

No one knows who I am. 

Now's just not the right time. 

It took some time to get over that hump and tell myself to just go for it. There was never going to be the perfect time, the perfect condition to get things started on this business now know as Vanbar Fitness. 

So, don't wait for the perfect time to get started on whatever it is you want to accomplish. Don't wait for the perfect time to start your business. Don't wait for the perfect time to start your brand. Don't wait for the perfect time to begin working out. 

I've heard so many times that "I'll start working out when I lose 10 pounds," or "I'll begin working out when I get to such and such weight". 

Why wait? The purpose of working out is to help you lose the weight. 

And why wait to accomplish your goal? Each day you wait is another day lost. We have to maximize our time and maximize each day we are given. 

Stop waiting. All the stars will never align to fit just how you want them. That waiting is just another way of making excuses. Let's stop the excuses and just do! Let's stop waiting and just make it happen. 

Don't mask "waiting" for excuses and being afraid to try because we don't want to fail. Take the step today to start. And then take the next step. And then the next step. 

I believe in you, so let's go! Let's BE GREATER! 

How many hours are in a day?

That's easy. We all know it's 24. 

But do you know how much time you spend in each section of your day?

Here's what I mean. We spend, on average, 8 hours a day at work. 

We're suppose to sleep for about 8 hours a day. Between the two that's 16 hours. 

That leaves us another 8 hours for anything else. That could be personal time and family time. That time could consist of watching TV, cooking, exercising, talking on the phone, and the list goes on. 

For my math gurus out there, that's, 8X3=24. So we have 3 sections to our day:

1)Work
2)Sleep
3)Personal/Family Time. 

On some days or weeks, we may spend more or less time in one section. For some, our jobs call for longer hours in a day. However your schedule is, what's important to note is that we all get the same amount of time in a day, how you use that time is up to you. 

When it comes down to our wellness, how we spend that time is important to our health. It's not enough to guess how much time we spend in each section. We have to be intentional and know exactly how much time we're spending and where. 

We need to have time to relax, we need to give our family time, we need to be able to work on hobbies. It may seem that we don't have time for anything, but if we don't how much time is going where, how do you know for sure that you don't have time?

My challenge is this: on a piece of paper write out all 24 hours, and for each hour write what you do in those times. It should only take a few minutes. You block out your time for work and sleep. Now your focus is on the 8 free hours you do have. Write out what you do in those times. You'd be surprised at the extra time you find, and the time you waste on pointless things. 

Try it out. Reclaim your time. 

BE GREATER! 

A couple of months back we talked about the difference between a personal trainer and a fitness coach. They both may sound the same but the duties are different. Mainly a personal trainer is one who you meet with, whether at a gym or at your home, and guides you through a workout. 

Our focus here this time around is to dive into the role of a fitness coach and what I do. 

A fitness coach provides a few things: 

1) Programming
2) Accountability
3) Consistency
4) Guidance

With a fitness coach, a level of self-motivation, self-discipline is required. You won't have a coach standing next to you giving you instructions during your session. What you will get though with a coach is some staying on you consistently, making sure that the workouts they designed for you, and any other tasks given are completed on time. 

I've brought up accountability and consistency quite a few times over various different posts, and it's because those are the key ingredients to successfully making improvements to yourself.  We fail at bettering our health and wellness due no one holding us accountable. Then we're not consistent. We don't see the results we want and then we quit.

As a coach, quitting is not an option for my clients. We're in this together so we work as a team to reach that goal. As a coach, regular check-ins are provided to ensure we're staying on the right path. 

Picture a bridge with you on one side and I on the other. The middle of the bridge is unfinished and needs some work done on it in order to be completed. We'll meet at the middle of that bridge with me giving you all the tools and discipline needed. From there we'll work as a team to get the job done!

So, let's get started!

***Like me on Facebook at Vanbar Fitness and follow me on Instagram @vanbarfitness. 

BE GREEATER 

I remember it like it was yesterday. The day I signed up for my first gym membership. With my newly acquired contract came a free personal training session. 

I was a skinny 18 year old, ready to enter into this new world full of dumbbells, sweat, weights, and racks, so why not take them up on the offer?

Let me tell you, I got worked! My legs felt like jello after that session. I felt as if I needed a cane to walk up and down the steps. My legs were of no use to me at all. I wondered why anybody would put themselves through this kind of torture to feel pain all over their body. I was ready for that to be my first and last time I ever went to the gym. 

I waited a couple of days (alright, maybe a week) before I went back to the gym for my next workout. I went straight to the back of the gym and occupied a bench, because that's what we're supposed to do, right?

​I had absolutely no idea what I was doing, but figured I'd look at what others were doing and then copy them. As time went on, I became more educated with working out by learning, by studying, all because I fell in love with it. 

But how many of us were like me, or are still like me? Went into the gym and had no idea what they were doing, or didn't like the feeling of being sore. 

Now I'm not saying you have to enjoy being sore, but that brings me to one of the reasons we don't stick with a workout program. 

1) We don't like being sore. 

I know it seems hard to believe, but the soreness that sometimes come with working out hold some of us back. We want to avoid. We don't want to go through it. We don't want to experience some temporary pain and so we avoid working out all together. 

Another reason why we don't stick with a program:

2) We don't know what we're doing. 

Think about it, would you stick with something that you don't know how to do? Of course not. We try a few workouts, but don't really have a clue if it's working, so we stop. Now that shouldn't give us an excuse to stop working out. We should either educate ourselves or find help, whether that be from a friend, coach, or trainer. 

The last reason we'll cover today is:

3) We set unrealistic expectations 

We get caught up with fads, or think that we can lose 50 pounds in a few weeks or build exploding biceps after a few sessions in the gym. I'm here to tell you that's not going to happen. Wherever we are physically right now didn't happen overnight, so changing it to where we want it to go won't happen instantly either. 

The great news is that the process to get where you want physically is shorter than the years it took to get our body to the point that made us decide to make a change.

Now, this isn't a complete list of all the reasons why we don't stick with a workout program, but it is a start. I wanted us to start the conversation and see if one of these reasons are holding us back from working out. Maybe it's none of these. Maybe it's more than one. Or maybe it's another reason. 

Do you have trouble sticking with a workout program? 

I want to hear from you and help you overcome that. Email me at vandie@vanbarfitness.com and reply to me with #1, #2, or #3. Then let's work to make sure that's not an issue any longer. 

***Like me on Facebook at Vanbar Fitness and follow me on Instagram @vanbarfitness. 

​BE GREATER

When it comes to working out, there are plenty of different types and things that you can do. However, every workout should have a basic structure of three things to it. Those three components are: 

1) Warm-up
2) Exercise
3) Cool-down 

We've went over the three components of a workout before, however I think a lot of attention and focus gets put on Component 2: the Exercise. What's often neglected are the Warm-ups and Cool-downs. Those two steps are equally as important as the exercise itself. 

The warm-up gets your body ready for the exercises ahead while the Cool-down helps to prepare you for the next workout. 

Want to focus for just a few moments on the Warm-up and what that looks like. How long should the warm-up be? It depends on the length of the workout itself and what exercises are going to be included. I generally would aim for 3-5 minutes minimum for the Warm-up. 

That could be static stretching (holding a position for a set duration) or dynamic stretching (taking that same position and including movement with it). I find it best to go with the dynamic stretching to better warm-up your muscles and get the blood flowing. 

Do you warm-up, or do you typically skip it and get right into what you have planned? 

If you tend to skip them, I urge you to reconsider. Warming-up has many benefits besides getting your blood pumping. It prepares your muscles, prepares your body for what's ahead. It also helps prevent injuries. 

No matter your age, no matter your fitness level, make sure that you are getting your body ready and loose for your exercise. 

I want to know: what do you do for warming up? Comment below and let me know!

***Like me on Facebook at Vanbar Fitness and follow me on Instagram @vanbarfitness. 

BE GREATER

I'll get straight to the point. I really disliked eggs. I'm talking about a very strong dislike. Growing up I tried them boiled, scrambled, as an omelette, over hard, over easy, and whatever other method there is to make eggs. Didn't matter how they were made, didn't like them. 

Not until recently (over the last year), have I now started to eat them again. Now I can say that I somewhat like eggs. It's not my favorite choice, but I'll eat them. Just add a lot of hot sauce to it. 

You may be thinking to yourself how I can have such a huge dislike for this breakfast staple? 

There is most likely something you don't have a taste for. Some food item, or items, that you don't want to see on your plate at all. And that's okay. We don't have to like everything. 

There are so many food options to choose from that we can have a dislike for some. So when it come to your nutrition, don't feel forced to have to eat certain foods. Eating should not be torture. Eating should not be painful. When we feel that it is, that's when we run into emotional problems that adversely affect our health. 

Of course, don't eat like crap. Eat healthy for the majority of your nutrition, 70-80%. Eat foods that you like, not something that you'll struggle to finish. 

If you have a dislike for eggs, embrace it. But who knows, maybe one day you'll like them. 

***Like me on Facebook at Vanbar Fitness and follow me on Instagram @vanbarfitness. 

​BE GREATER! 

Hey there!

Remember our conversation from last week: What's your Painkiller? You've identified your pain, or pains, and the next step is implementing a plan of attack. So how do you go about that plan?

Write it down. 

You know what your pain is, so write that down. 

Based off your pain, you know what your goal is, write it down. 

With that information, write down a concrete plan of how you are going to overcome that pain to reach that goal. 

Here's an example: 
Pain: Wanting to be able to carry groceries without struggling 
Goal: To put on more muscle 
Plan: Utilize a 3 day/week bodyweight program to develop strength 

Pretty simple right? 

Of course you have to execute, but writing it down increases the chances that you are going to complete that goal. 

Whether you write it down on a piece of paper or put it in your phone, put it in a place where you can see that goal regularly. That way you see it often. That way you visualize it often. That way it motivates you that much more. 

If you are struggling with your PGP (Pain, Goal, Plan), let's work together to at least get that written down for you to get you started. 

Email me at vandie@vanbarfitness.com and write PGP. 

BE GREATER!

*Like me on Facebook at Vanbar Fitness, follow me on Instagram @vanbarfitness.

Have you ever had a tooth pulled?

I experienced that for the first time recently. It's no fun though the tooth needed to come out, so I'm glad that it did. What was worse was the pain that preceded it. If you've ever had the sharp pain that shoots up through your head from a toothache, then you know the exact feeling. 

In life we all have experienced pain. We have these particular pain-points, and we do or purchase different things to get rid of the pain..

​We buy certain products or subscribe to services because they help us solve a problem. We may have a Netflix subscription because of the low-cost price and it serves our entertainment needs. We may subscribe to a service that delivers us meals or groceries on a weekly basis to save us the pain of going to the store or because we don't have the time to go shopping. 

We workout because we want to solve multiple pain-points: feeling better about ourselves, improving our health, training for a specific event, just to name a few. 

Makes sense? We have a certain pain and our solution to the pain is a painkiller (not the kind you may be thinking...you know those at the pharmacy....don't get any ideas).

The problem we have a lot of times is that we aren't able to identify these particular pain-points. We know that there is a pain that needs to be addressed, but we don't know exactly what it is. If we don't know what it is, then we aren't able to know what will kill that pain. 

You know that exercising is good for you, but why exactly are you exercising? Your reason for exercising may be completely different than those in your household. You need to know what your exact pain-point is so that you know the specific painkiller(s) needed to destroy that pain once and for all. 

Need to know what your painkiller is for your pain-point? Do you need help finding out what that pain-point is? 

Let's chat. Email me at vandie@vanbarfitness.com and simply reply with "What's my painkiller?"

Like me on Facebook at Vanbar Fitness and follow on Instagram @vanbarfitness. 

​BE GREATER