Exercise and Learning

Smart people can exercise, too. In fact, more of them should! Exercise boosts creativity, clarity, and enhances memory. Who doesn’t want to be able to recall the new information they just learned? So, here’s a great article on a study that was conducted on this subject matter! Enjoy.

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http://www.scientificamerican.com/article/hit-the-gym-after-studying-to-boost-recall/?WT.mc_id=SA_Facebook

Pumpkin Recipe for a NEW Thanksgiving !

Tired of the same old Thanksgiving routine? Here’s a shot of new. Pumpkin Tiramisu. Take the pumpkin pie desert to a new level. So good, even the pumpkin pie haters will love it!

http://cooking.nytimes.com/recipes/1015384-pumpkin-tiramisuwell_veggie_tiramisu-articleLarge-v2

Remember, awesome holiday meals DO NOT have to be the enemy to our fitness goals! You just have to put a little twist on it. Enjoy, this is awesome.

It’s here! My second fitness iBook is now available! Break the Excuses and get fit!

10MythsKeepingYouFromAHealthierLife2

Have you ever thought your work got in the way of you living a healthier life? Is your family not supportive of you becoming more fit? For many people, these reasons, and more, get in the way of them achieving the bodies they want. This book breaks down 10 of the most popular excuses people give themselves to not workout, and examining how human physiology proves these myths wrong. The second half of the book then goes into The Fundamentals. Through easy to follow instructions and visuals, The Fundamentals walks you through the most important exercises to have in your gym bag. There are no excuses when it comes to your fitness. Achieve the healthier lifestyle you want!

10 Myths Breaks down those pesky excuses we all have run into at one time or another. Some of the excuses my book destroys include:

1. Family– A hectic family life can make it near impossible to focus much time or energy on our own health.

2. Work– A jerk boss or gossiping co-workers can make our workload seem even heavier, leaving us exhausted after work. No one could possibly hit the gym after hours of that!

3. Money– Sometimes bills are high and there’s just none extra to cover expensive gym memberships or workout classes. Hey, don’t forget those expensive supplements! If you’re not a millionaire, there’s no way you could ever get fit!

My book handles these silly yet common excuses and much more, providing you a guideline to follow and some easy to follow tips on how to work around these obstacles. I also provide a bonus section with many exercises, easy to follow instructions, and a helpful walk through on what to do at the gym or home gym. Here’s your chance to take on those reasons NOT to workout and get that body you want.

GymMutt Fitness 10 Myths Keeping YOU From a Healthier Life: Breaking the Excuses for a Healthier You by Travis Deaton, I.S.S.A.

Now in iTunes!

https://itunes.apple.com/us/book/gymmutt-fitness-10-myths-keeping/id882418722?ls=1&mt=11

Gym Entry #1: Back Day!

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Gym Entry #1

Back Routine:

Dual Lat Pull Down-

For this exercise, I focused on achieving full contraction and held each rep for 3 seconds each. Doing this not only achieves higher contraction, but also goes a very long way to growing a higher rate of motor neuron connectivity. Doing this promotes far more growth of muscle than doing 100 reps with no hold. I also sat reverse from the cable machine, to target more of the upper lats. In bodybuilding, this position is best affiliated with the rear double bicep pose where the upper lats are squeezed.

5×8-10 with 3 second hold each rep

Reverse Grip Bent Over Barbell Row-

Now, for years I have done bent over rows with hands over the bar. This has always resulted in a strong back, and some great definition and size. However, my lower lats are still too high. So, to bring those lats down more, and create even more size WITH definition, I opted to try the reverse grip. I must say, this really changed the exercise! For one, reversing your grip on the bar limits the range of motion. Rather than being a negative, this limit actually ENHANCES the exercise! There was 100 times more contraction as the weight held constant tension, and the squeeze at the top was complete. I usually do about 185ibs to 315ibs on this exercise with hands over, but with reverse grip, or supine grip, I only did 125ibs for higher reps. I’m going for size, and not maximum one rep record breaking! Incredible exercise, and I highly, highly recommend you try it out!

4×8-12 with complete hold on top and slow on negative

T- Bar Row-

This exercise is for lowering the lats and creating thickness in the back. Primarily, it works the middle back, but also works all other muscles of the back, as well as, the biceps. An incredible exercise, this one does not require a lot of weight to be effective! Focus on the full squeeze and range of each rep and REAP THE BENEFITS! This is personally one of my favorite back exercises, and you most definitely should give it a try.

5×8-10 hold on top 2 seconds and slow on the negative

Wide Grip Lat Pull Down-

Normally I would perform this exercise with the standard cable pull, but my gym recently gained a newer free weight machine that I had to try. Nothing wrong with experimenting with new equipment! So this machine moves with the body. Some of you are probably familiar with these. Rather than being stationary, they allow for fuller contraction by allowing the seat move with the user. So I hopped on, and gave it a go. IM GLAD I DID! All my doubts were tossed out the window, my friends. I started slow, light, and focused on full contracting with really slow negatives. Then I had to break this machine in with some heavier weight! blasted with two plates each side, 2 or 3 second hold on the squeeze for each rep, and a brutal 5 second hold on the final rep of each set. REALLY CRUSHED IT! Since the feel of the machine allowed for fuller contraction, I switched things up a bit. First 5 or so reps I would do short range, full tension, slower reps, then switched to normal pace and normal range reps for the final count. This really got down to those fibers that are normally neglected by standard pull downs, and go a long way to creating size and definition.

7×6-10

And that was my back workout for the weekend. I normally do one arm dumbbell rows, but this particular night, I really wanted to go for the full squeeze and try some new techniques out. If you want more tips or questions on your current routine or want help structuring one out, contact me!

For more tips and exercises, check out my iBook: GymMutt Fitness 5 Easy Steps to Losing Weight

Now in iTunes :
https://itunes.apple.com/us/book/book-title/id844315743?ls=1&mt=11

Book Out Now! GymMutt Fitness 5 Easy Steps to Losing Weight!

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Book Out Now! GymMutt Fitness 5 Easy Steps to Losing Weight!

After hundreds of hours, dozens of sleepless nights, and buddha patience, my iBook is now published! Working in iBooks Author was a great learning experience that was both fun and challenging. Creating interactive graphics and video for a book took my concept of what “book” means to outside the box and to something much better. Once the title is updated, it will be searchable in the iBook Store!
GymMutt Fitness 5 Easy Steps to Losing Weight
Looking forward to resuming work on the second iBook for this series!
fit4millennial.com
https://itunes.apple.com/us/book/book-title/id844315743?ls=1&mt=11

5 Easy Steps to Losing Weight!

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New book for iPad coming this Spring!

In it, I outline 5 steps to losing weight in time for summer.

It includes tips on:

* Cardio
* Diet
* Weight Lifting
* Recovery
* Healthy Hobbies
Easy to use steps to shedding the weight and have fun doing it, through interactive graphics, video, and demonstrations.

Coming to the iBook Store
Made For iPad