Co-Founder and CEO of Share It Fitness

Video – Afterburner Ab Workout

Looking for a quick 10 minute ab workout that you can do at home? Casey brings a unique approach to core training in this abdominal focused routine, NO equipment needed (except maybe a yoga mat). A 12-minute, non-stop ab workout designed to blast the core muscles from the inside, out. Casey uses some non-traditional core exercises to help carve out that sweet 6-pack. Add this to the end of another workout routine a few times a week (like the Summer Slimdown Workout), or go through this circuit 2-3 times on its own.

Ab Afterburner Workout from Share It Fitness on Vimeo.

If you enjoy workouts like this, and are interested in our guided FitPlan launching at the end of the month, make sure you CLICK HERE to put your name on the waiting list. The plan will be rolled out only a few people at a time, so reserve your spot in line now!

The Summer Slim Down Workout Part 1

Posted on May 14, 2013 by Matt Posted in Cardio Training, Training 4 Comments

Get ready for one hell of a fat burning workout…

Today we’re giving you the first part in our Summer Slim Down workout series. We’ve created four different workout routines that are designed to help you burn fat fast, shape up those muscles, and get you ready to strut your stuff at the beach or pool, all summer long.

Each workout in this series has a particular focus, and today, our focus is on fat burn. Unlike other fat burning workouts you may be used to, our goal today is to help you burn calories faster than ever before. In order to do this, we need to keep your heart rate at an elevated level for the bulk of this workout. Additionally, we’re going to use periods of active rest, which will allow you to catch your breath, but continue to force you to work your muscles. All I need from you is to stick to the rest intervals as provided and give it a 100% effort.

We’re going with a jump rope today, so be sure to give yourself a little room to move around. If you don’t have a jump rope, you can still complete this workout, but really, for $6.99, there are few better purchases you can make. Run out to the store and grab one – you’ll thank me later.

So depending on what your current fitness abilities allow, you’re intervals may vary a little. Below is a guideline, if you can go a little longer/faster, feel free. If you need to scale things back, that’s fine too. The point is you’re giving it YOUR personal best effort and always striving to do better next time.

With that in mind, let’s get into today’s workout…

45 second jump rope
20 speed squats

Repeat this combo 5 times

45 second jump rope
20 speed skaters (hold a dumbbell of plate if you want to bump the intensity)

Repeat this combo 4 times.

45 second jump rope
10 walking push ups

Repeat this combo 3 times.

30 second jump rope
10 kick back planks

Repeat this combo 2 times.

30 second jump rope
60 up/down planks

Repeat this combo 1 time.

If you notice, I didn’t give you any rest times between combos. This doesn’t mean you shouldn’t rest if you need it. All I’m trying to do is get you to push through and complete this workout as fast as possible. Take rest breaks whenever you need them, but please do keep an eye on the clock and don’t let a 30 second breather turn into 2-3 minutes of sitting around thinking about how tired you are. Remember, this workout is most effected when completed with an uptempo intensity.

If you’re currently on another fitness plan, and looking for something new, throw this workout into your routine. If you stick with us, we’ll have part 2 of this 4 part series next week. Slowly add in these Summer Slim Down workouts and soon enough you’ll have a 4-day a week workout plan designed to lean you out and give you the body you deserve.

Have any questions or comments about this workout series? Feel free to leave a comment below or connect with us on Twitter by using #summerslimdown in your tweet.

Why Toning Workouts Suck

Posted on May 13, 2013 by Matt Posted in General Health, Self Improvement 6 Comments

A body like this isn’t made by using one of those “toning” workouts you saw on the cover of a magazine.

When it comes to starting a new workout or fitness plan, there are certainly an abundance of options to choose from. With enough varieties and variations out there to make your head spin, does finding the “right” plan feel like an overwhelming challenge in and of itself? Naturally, you want something that works – there’s nothing worse than starting a plan that ends up being little more than a time-waster; crafted by some teenage meathead living in his mom’s basement, and passed off as expert knowledge. On the opposite end of the spectrum, just because a fitness plan is emblazoned in bold ink on the front of a magazine or is coming from a celebrity trainer, doesn’t mean it’s going to work. You’ve got to pay attention and read between the lines, and one such catch-phrase you’ve got to be weary of is the classic “Toning Workout”. Today, we’re going to look at what a “toning” workout really is, show you want to avoid it at all costs, and give you something in its place.

What “Toning” Really Means

First and foremost, you’ve got to understand what toning really means. Poorly educated trainers and snake-oil salesmen/women will often tell you toning is the result of light weights and high reps. Alternatively, they’ll mention heavy weight and low reps add bulk. This is bullshit. If someone tries to tell you this, stop listening, divert their attention, and make a quick escape. What they’re feeding you is nonsense fitness information that continues to leave people confused, frustrated, and left with poor results.

First off, all “toning” really means is a reduction of body fat. When someone says they want to look “toned”, they really mean they want to look more defined. They want shapely arms, legs, core…fill in the blank. To achieve this defined appearance, there needs to be a reduction of body fat covering the muscle. The arms of a person with 12% body fat look a heck of a lot different from a pair of arms dangling off a body covered in 30% body fat. And no, it’s not because they are doing different strength exercises….it’s because the body fat covers up any definition, or “tone”.

Why Toning Workouts Suck Reason #1: They’re Single-Minded

While strength exercises will go a ways in helping you spike your metabolism, they don’t do much for immediate caloric burn or reduction of body fat. In order to get that “toned” appearance, one must include consistent (and intense) bouts of cardio into their routine. It’s amazing how many “toning” workouts fail to include any element of cardiovascular work – far too often they focus on simple, isolation exercises (think tricep kickbacks). This is a sure-fire way to put in a bunch of effort and get little to nothing in return.

If you want to get lean and defined, you’ve got to burn more calories than you currently are. Adopting a HIIT themed cardio plan, adding in a couple of intense lift days a week, and maintaining a clean diet are three great steps you can take towards achieving the appearance you want. Isolation exercises which focus on one tiny muscle group at a time do little for your immediate caloric burn OR your long term metabolic spike. In short, they’re wasting your time.

Why Toning Workouts Suck Reason #2: They’re Too Simple

These “toning” workouts you see plastered on the front of magazines or on infographics around the web are created to be easy to understand, easy to complete, and easy to share with a friend. Unfortunately, all this ease is designed to suck you in, get you to stick with the program, and pass along to another unfortunate soul. They are NOT designed to produce real results. These workouts are created for people with little to no fitness knowledge, who assume because it’s coming from an authority figure, it has to work.

It’s much easier to tell someone to do 15 bicep curls followed by 15 tricep kickbacks than it is to instruct someone to superset 8 heavy deadlifts with 10 upright rows. The job of these eye-catching “toning” workouts is to sell more magazine copies or land more page views. When things are clean, simple, and easy to complete, they’re more likely to catch on with the masses – but please don’t mistake this for thinking they’re more likely to actually work.

Why Toning Workouts Suck Reason #3: They Forget Your Metabolism

The “toning” workouts you come across more or less concern themselves with the things they know YOU are thinking.

“Well, if I do lots of bicep curls, I’ll have toned arms”.

Like clockwork, they give you lots of bicep curls.

But these type of workouts forget an important piece of the puzzle – your metabolism. As I briefly mentioned above, while strength training won’t do a ton for immediate caloric burn, it more than makes up for that with the effects it has on your metabolic fire. This comes with one caveat – strength training needs to be done RIGHT to have any sort of effect on that metabolism. Doing little isolation work isn’t going to get it done. What you need is a series of compound lifts, preferably performed with a weight that brings you to the brink of all out muscle fatigue.

Exercises like deadlifts, squats, bench presses, and bent over rows are all examples of compound exercises. These movements target more muscle groups in your body, contribute to elevating your heart, and when mixed in with some uptempo cardio, can do wonders for your EPOC. Bottom line, if you’re looking to get ripped up and looking great, you’ve got to include a healthy dose of heavy, compound lifts in your fitness routine.

Why Toning Workouts Suck Reason #4: They’re All Fluff

As I’ve alluded to above, these “toning” workouts are designed to look pretty and be incredibly easy to follow. No serious exerciser would genuinely follow along with any one of the workouts found in on the cover of those health magazines that line the shelves of your grocery store check-out lanes. Now, being a “serious” exerciser doesn’t mean you’re fit – it simply means you have a base of knowledge that allows you to steer clear of the nonsense that is the modern-day “toning” workout.

Heed the actions of people who know better – if they’re staying away, you should too. While there are few black and white answers in the fitness world, it’s safe to say you should probably follow the lead of those who know better. You’ll never see a professional fitness competitor using a “toning” workout to get cut up before a show. Nor will you see that really fit guy or girl at your gym using this bogus crap. Find yourself a fitness source you can identify with and trust. Maybe it’s here on our blog, maybe it’s somewhere else. The point is, you need to vet whoever you take your fitness information from very carefully, and be sure to steer clear from the quacks.

Why Toning Workouts Suck Reason #5: They Forget About Diet

These toning workouts are often paired with low-calorie/low-carbohydrate diet plans that again, play on the sensitivities of their audiences. A bunch of easy, light lifts, couple with a low-calorie diet is key to spinning your wheels and absolutely going nowhere. Sadly, this is what a bulk of women WANT to see. They want someone to tell them doing their easy at home strength exercises with their dinky 5 pound weight will make a difference. They WANT someone to tell them not eating will help get them toned up. More often than not, people simply want their personal choices validated by a seemingly knowledgeable authority figure.

This is the trap so many fall into. When it comes to your workout plan, whatever it is, you must understand it needs to be paired with a great diet. A great diet means avoiding the crap you know you shouldn’t be eating (sugar, fried foods, simple carbs) and loading up on the good stuff (lean protein, veggies, fruit, fiber). Remember, muscle doesn’t grow out of thin air – if you want to see some results from all the lifting you’ve been doing, you’ve got to fuel yourself properly. The greatest workout in the world is worthless when paired with a poorly fueled body.

So for all you guys and girls out there wanting to get “toned”, ripped, lean, shredded, defined, or whatever buzz word you like to use, we’ve got you covered. Consider this a general, anti-toning workout, which will lead to great muscular definition, defined abs, and an overall improvement in your health and fitness levels.

Day 1: HIIT Cardio/Hill Sprints – Switch between :30 sprints and 1:30 jogs. Gradually bump the incline of your treadmill or find a nice hill and continue with the back-and-forth tempo for 20-40 minutes, depending on your current abilities.
Day 2: MetCon Challenge
Day 3: Do something awesome to help add flexibility and strength – YOGA. Check out our OnDemand library of full-length yoga classes.
Day 4: HIIT Cardio/HIIT Biking – Let’s go with that :30/1:30 sprint interval for 15 minutes. Next, jump on a stationary bike and go for something a little shorter interval – use a :30 sprint/:45 second relaxed pace interval for an additional 20-30 minutes.
Day 5: Take a look at this list of The 8 Best Exercises you Should be Doing, but Probably Aren’t. Combine these eight movements into one killer workout. Shoot for 8-10 reps of three to four sets per exercise.

Take in enough protein, give yourself ample rest time, and stay consistent. You do those things, in conjunction with the above sample plan, and you’ll be well on your way to that tight and “toned” body you’ve been seeking.

Peanut Butter Banana Rice Cakes – The 60 Second Healthy Snack Option

Posted on May 9, 2013 by Matt Posted in Healthy Eating, Nutrition, Recipes Leave a comment

Salty, sweet, and crunchy goodness.

Anyone else getting sick of the same old snacks and meals, day in, day out. I recently started mixing things up myself, and may have stumbled upon a new favorite snack.

There’s nothing fancy going on here, just a three ingredient snack that’s sure to fill you up, deliver a healthy dose of nutrient-dense calories, and keep you nice and full during your busy day.

All you’re going to need is a brown rice cake, half a banana, and 1-2 tablespoons of peanut butter. Slather that rice cake with your peanut butter, thinly slice some bananas, and throw them on top. There’s not much more to it than that, but let me tell you….this snack is GOOOOOD. Just enough sweetness to keep those sugar cravings at bay, while providing you ample protein and fiber – what’s not to love?

Remember, if you’re hitting the workouts regularly in an attempt to get fit you’re going to want to focus at least some of your efforts on building muscle. Whether you’re significantly overweight, or just plain average, the benefits of adding muscle are enormous. A spiked metabolism, lower body fat percentage, and a better overall physique are just a few of the benefits.

The issue many people have however, is the inability to add significant muscle to their bodies despite the fact their absolutely killing their strength training workouts. Nearly 99 times out of 100, the problem is the individual is simply not getting enough fuel – or in other words, they aren’t eating enough healthy calories. Muscle doesn’t build itself out of thin air; if your body doesn’t have an excess supply of amino acids (protein), new tissue (muscle) isn’t getting built.

By making quick, easy, and nutrient-dense snacks like this peanut butter/banana rice cake, you’ll ensure yourself a nice, steady flow of nutrient-dense calories which will do wonders for both the muscle-building department, as well as your metabolism.

Nutrition Details

360 calories
10 grams of protein
4 grams of fiber

What to do when Your Sloth of a Significant Other is Making You Fat

Posted on May 8, 2013 by Matt Posted in General Health, Self Improvement Leave a comment

Fat and happy…or just fat?

It’s a problem that’s all too common. When people are single and still on the hunt, they’ve got motivation to keep in tip top shape (or at least, their version of tip top shape). While you’re mom may think your squishy little beer belly is adorable, I’d be willing to bet the fairer sex has other thoughts. So you’re working out, doing your thing, heeding the call of your inner beast, generally trying to position yourself as the highest quality mate. Congratulations, you’re making at least half an effort.

But then it happens. Maybe it’s by chance, maybe that intensive 3-day serial dater bootcamp seminar is paying it’s dividends, or maybe you’re actually not half bad; in any case, you’ve landed yourself a significant other. What a relief, you think to yourself – now you don’t have to worry about dying alone, pathetic, and miserable! Ehhhh…maybe, maybe not.

So things are going great and life has never been better. But around the sixth month mark, things start to get a little comfortable….some may say, a little too comfortable. You’ve backed off going to the gym five days a week. Your meals have gradually moved from being mostly green and fresh to whatever comes out of that box in the freezer. You’re slowly losing your desire to stay in that “top dog” shape.

Sloth’s are cool and all…but I don’t really want to date one…

But it’s not all your fault. Perhaps your boyfriend/girlfriend also shares some of the blame. Are their bad habits rubbing off on you? Did her mostly salad diet turn into mostly carbs after she met you? Does he/she like staying in bed until noon every weekend? Well, there goes your early morning bike rides. Is he/she okay ordering off the bar menu when you go out to watch the game…rather than waiting for a healthier option elsewhere?

For many couples, the problem only gets worse as time wears on. As you head into year two, the gym may be a distant memory of the past. Fried sampler platters at T.G.I.Friday’s are becoming all too familiar. Your significant others poor taste in food has you eating at the Cheesecake Factory or P.F. Chang’s more than you’d like to admit…….and what’s worse, you’re actually starting to think their food is good too. What’s become of you? You’ve become a slovenly, pathetic ghost of the happy, fit, and healthy person you used to be.

Fortunately for you, this isn’t the end of the road – you’ve still got time to get things under control. You’ve got a couple of options. First, you could slowly, but surely guilt them into changing. Call them fat, make them feel bad about themselves, mention how great his/her friends have been looking lately, disapprovingly look them up and down and then say “oh, nothing…” when they ask what you’re looking at. Over time, this passive aggressive approach will either produce the results you want or completely blow up in your face. I’m making no guarantees, so let me know how it works for you.

If that approach doesn’t fit your fancy, there may be another way to bring about a little change in your relationship. Check out these 5 tips to get things moving in the healthy direction again….

Make a plan together. By virtue of having a significant other, you’re always going to have that workout partner, or at the very least, someone to hold you accountable. Come up with a plan and do your best to hold each other accountable for what you set out to do.
Go shopping together. When one person goes shopping alone, far too often they’ll end up buying a bunch of crap they know they shouldn’t….and you’ll end up eating it anyways. When you go shopping, it’s like having a little checks and balance system – discuss each purchase and decide if it’s going to help or hurt you reach your goals.
Seek out new things to do. Challenge each other to break free from old routines. Pick up some new (active) hobbies and get out there and do them. Sleeping until noon every Saturday and Sunday is lame, and you know it. Don’t let your boy/girlfriend bring you down. Get them excited about something you’re interested in, and go at it full force.
Hold mini-contests. Doesn’t matter what they are, just do something to keep your competitive juices flowing. Maybe it’s a little weight loss challenge, or clean eating test. It doesn’t matter. The point is, when you’re living with someone else it’s easy to create a little healthy competition which may end up getting your lifestyle back on track.
Dump them. Yup, that’s right. Dump them. Kick them to the curb. If you’re with a person who constantly brings you down, lazes around all day on the couch, enjoys eating fried stuff that used to make you cringe, and is generally a living, breathing, landfill….ditch the dud. Of course, you should probably give them a chance to change, but if they won’t, you know what to do. You’ll be so much better off once you free yourself of that unhealthy mess, I doubt you’ll miss them once they’re gone.

At the end of the day, you’ve got to take your life in your own hands. Don’t let a sloth of a significant other bring you down. You are your own person – and just maybe seeing you improve your habits will light a fire under your significant others squishy butt. Take change, get your life back, and do what you’ve got to do to be the healthy and happy person you once were.

The Max Exhaustion Workout: The Best and Fastest Way to Shred Fat

Posted on May 6, 2013 by Matt Posted in Cardio Training, Strength Training, Training, Weight loss 2 Comments

Understanding the physiology behind your workouts is the key to achieving better AND faster fat loss.

If you’re like most people, you want to maximize your fat burning potential each and every time you step foot in the gym. Whether you’re 80 pounds overweight or already in great shape, most people are still looking for ways to ramp up their fat burning potential. Whenever you have a fitness goal, it pays to have a plan for how you intend to achieve your goal. But it doesn’t stop there – a great plan is designed with a scientific foundation behind its methods. Sure, lifting weights and doing cardio will help you burn fat…but when we look at the physiological science behind things, we soon see there is a more effective way to do things. Today, I’m going to show you what that way is, and explain how you can utilize this new method to burn fat faster than ever, and achieve that lean, mean, “shredded” look that just oozes, “I’m FIT”. If that sounds good to you, keep reading because this article may just change the way you look at exercise forever.

There’s been a lot of debate in the fitness world about the benefits of combining cardio and weight training in one single day’s workout. Much like the chicken and egg debate, the crux of the cardio/weight training debate has centered around how best to order them. Let’s clear things up first and foremost – to maximize you fat burning potential cardio should be completed AFTER your weight training. Let’s take a look at the physiological reasons behind sequencing things in this manner…

The Scientific Stuff Behind Fat Loss

Lifting weights requires a lot of energy. Picking up and putting down a heavy object, multiple times, is hard work. In order to perform this work, your body needs a supply of energy. Have you ever wondered what this energy is, or where it comes from? The energy supply comes from something called glycogen, and it’s supplied by the nutrients in the foods we eat. Your body stores glycogen which it relies on to perform physically taxing work, like weight training.

While glycogen is the preferred source of energy for your body, it isn’t the only source of energy. When glycogen stores get depleted, your body turns next to its next favorite source of energy – fat. When you’ve had a long and hard workout, your body taps your fat stores and converts it into energy. This conversion (perhaps unsurprisingly) leads to massive fat loss since fat is being directly used for energy. As an exerciser with a goal of reducing your body fat, your goal should be to increase the rate at which your body burns fat.

Additionally, we have one more ally in our fight against fat – EPOC. EPOC stands for excess post-exercise oxygen consumption, and in general terms, it has to do with the amount of calories it takes to get your body back to its normal, pre-exercise state. EPOC is most directly effected by intense weight training sessions, so when you’ve really had a tough strength workout, the amount of calories required to take your body back to normal, is greater. What’s this have to do with things? Well, have you ever tried lifting weights after a long cardio workout? Pretty pitiful stuff. When you lift weights first, you’re able to go harder, heavier, and more intense – making your post exercise caloric burn potential much greater.

Bottom line, we want to bring your muscular system to the brink of exhaustion, THEN introduce short bursts of intense cardio to really burn up that fat like never before.

The Max Exhaustion Fat Loss Workout

With that knowledge in tote, let’s put together a plan to utilize these concepts and help you burn fat faster than ever before. First, I’m going to give you a serious muscle-fatiguing workout – this workout is circuit-style, meaning you’ll perform one exercise after the next, with limited rest breaks. Use one weight throughout the entire workout; if you’re having a hard time deciding what to use, go with a weight that you would use on your WEAKEST exercise in the circuit. Don’t worry about not getting a good workout – the circuit-style nature of this workout will take care of that. For this workout, we’re using a barbell and body weight only. If you don’t have a barbell or are working out at home with limited equipment, a pair of dumbbells could easily be substituted here.

Perform eight repetitions for each exercise.

Barbell Squats
Bent Over Barbell Rows
Barbell Clean and Press
Overhead Barbell Tricep Extensions
Wide Grip Push Ups
Alternating Reverse Lunges
Barbell Curls

Rest 45 seconds at the end of each round. Perform four rounds total.

Four rounds of the above seven exercises should take about 30 minutes if you’re keeping a good pace. Once you’re finished with the weight training portion of this workout, we’re moving on to the cardio.

Since we went nice and hard (right!?) on the weights, our body should be depleted (or just about) of its glycogen stores. This means that as soon as you start your cardio work, you’re burning straight fat. Use that little tid bit for motivation if you start to get a little fatigued half way through. We’re shooting for short bursts of intense cardio and have a few options to pick from.

Option 1

HIIT Sprints on the treadmill – Go for 30 seconds all out sprints, followed by 1:30 of a light jog. Shooting for something like a 10mph sprint/4 mph jog is a good level for a beginner to intermediate. Repeat this combo 10 times total for 20 minutes of work.

Option 2

Incline runs on the treadmill – Set your treadmill to 12% incline. Set the speed to just about 4 mph, or whatever speed has you doing a slow run. Every 2 minutes lower the incline by 2%, while bumping the speed by .5 mph. Follow this trend until you’re at 0% incline, at which point the cardio portion of your workout is over.

Option 3

If running/treadmills aren’t your thing, invest a few bucks in a jump rope. Go for 45 second bouts of straight jump roping, followed by 30 seconds of rest. If this is too intense, cut back the time spent jump roping and/or increase the rest times. Make it a goal though to eventually get yourself up to :45 (or more!) work and :30 rest.

How Often to Use This Workout

Most of you are already on one of our other plans, and that’s totally fine. The great thing about our workouts is the fact almost all of them can be mixed and matched. This workout is a total body routine, so feel free to sub it in on any full body and/or high-intensity cardio days.

If you’re brand new to Share It Fitness or just looking to make an entire plan out of this one routine, I’d suggest performing this workout 2-3 times per week, with additional cardio, yoga, and/or group fitness styled workouts as you see fit. Just make sure you’re giving yourself enough rest as to avoid over training and/or injury.

The Max Exhaustion Workout is a sure-fire way to speed up your fat burning potential, trim down those “soft spots”, and build beautiful, lean muscle mass across your body. Remember, simply working out isn’t enough if you ever want to be anything more than “average”. If you’re looking to take things to the next level, it’s important that you become a fully educated exerciser. By understanding and leveraging the exercise physiology behind your workouts, you’re going to get better results, in less time. And THAT is what making real progress is all about.

How To End Your Meat Dependence Without Limiting Your Protein Intake

Posted on May 1, 2013 by Matt Posted in Healthy Eating, Nutrition 7 Comments

Broccoli vs. steak……which contains more protein? Find out below.

Do you ever feel like a slave to meal time? With all the preaching going on (and a lot of it rightfully so), you know you’ve got to take in enough protein and healthy calories to expect any sort of muscular growth or lasting change in your body. But does knowing this have you obsessing over your food choices? Knowing you’ve got to get in X grams of protein each day can become a bit overwhelming. To ensure you’re getting the necessary protein, tons of people load up on ground beef, chicken breasts, steak, and other animal-based products to help them reach their daily goals. Health consequences of this type of diet aside, what if you happen to be one of those people who are less keen on meat products? What if the bulk of your diet is plant-based? (which is totally a good idea, by the way)

Like many, you may find yourself scratching your head about how to get as many calories needed when you have more or less given up on meat. Let me give you a quick personal story, since I know you all love hearing so much about my life – I adopted a mostly plant-based diet about 6 months ago. What this means is, I avoid eating animal products MOST days of the week – typically four or five days a week I’ll eat only fruit, vegetables, legumes, and whole grains, with the exception of a little dairy (greek yogurt) before bed. At first, I was concerned about how I could possibly consume enough calories and protein to not only maintain my current muscle mass, but continue to grow! After doing some investigation on my own, and researching unfamiliar foods, it become abundantly clear – you DON’T need to eat tons of animal product to maintain the body you crave.

By understanding there are alternatives for you out there, you’ll realize getting your daily calories and protein intake is easier than ever…and a whole lot healthier! Today we look at these alternatives and show you how to end your over dependence on meat WITHOUT sacrificing the nutritional needs of a fit and healthy body.

Getting Your Protein and Caloric Needs WITHOUT Meat Products

High Protein Veggies

If someone were to ask you, “Which has more protein? 100 calories of broccoli or 100 calories of steak?” What would your answer be? Like most people, you automatically assume the answer would be steak……and you’d be wrong. Calorie for calorie, broccoli contains more protein than even the finest grass-fed beef. Not only does it have more, it has nearly DOUBLE the protein. One hundred calories of broccoli contains nearly 11 grams of protein, versus 6-10 grams of protein for 100 calories of steak (depending on the cut). The point is, there are tons of high-protein vegetables out there, you just have to seek them out. Other high-protein vegetable sources include:

Brussel sprouts
Kale
Corn
Artichoke

And unlike animal products, these high-protein veggies are higher in fiber, anti-oxidants, and lower in fat, making them an all-around awesome choice for anyone looking to up their protein intake without eating more animal product.

Tofu

I admit, I used to hate tofu. Then I learned how to cook tofu. With the ability to take on any flavor profile that it has been marinated/seasoned with, it truly is one of those ultra-versatile foods that can be used in just about anything. Want to turn it into lasagna noodles? No problem. Want to cube, bake, and stir-fry? Easily done. When seasoned properly tofu can fool even the staunchest meat eaters into thinking their biting into a perfectly crispy, yet juicy, piece of chicken. Not only that, one serving of tofu can land you almost 14 grams of protein, making it excellent for anyone wanting to feed their hungry muscles. At a cost of ~$1.25 per pound, you’ll also save big bucks when compared to chicken breast, steak, and hamburger meat…..and lets not even talk about the price of the grass-fed stuff.

Tempeh

Tempeh is an Indonesian staple that has been making a slow and steady rise in popularity here in the States. Similar to tofu, tempeh is able to absorb the marinade/seasonings it is being prepared with, making it an extremely versatile option. Combined with its distinctively nutty taste, it proves to be a great component to many a meal. Clocking in at 5 grams of protein per ounce, it’s easy to close in on your daily protein needs when you’ve learned how to use and cook with tempeh.

Nutritional Yeast

This is a handy little food item to have around your house. With its savory, nutty, slightly umami flavor, nutritional yeast is the perfect addition to dishes that you’d like to add a little depth to. Often used in place of cheese, nutritional yeast packs a powerful protein punch all the same. Coming in at 5 grams of protein per tablespoon, a few dashes of this in a dish will not only add flavor and a boost of protein, but will help you stay away from ultra-processed factory cheeses that come in those resealable bags in the grocery store.

The Magical Fruit

We’re talking about beans of course. When prepared correctly, beans are a great substitution for meat products. Whether you’re making a 3 bean chile, black bean burgers, or a quinoa and kidney bean casserole, it’s never been easier to get your daily dose of protein AND calories. Beans are packed with loads of fiber, anti-oxidants, and complex carbohydrates, making them an awesome food choice you’ll want to always have on hand.

Nutrient-Dense Foods for Upping your Caloric Intake

I know, a lot of you girls out there are afraid of packing in the calories for fear of getting fat. It’s an understandable concern. But if you’re wanting to look like the ladies on the covers of fitness magazines, you’ve got to realize they’re eating enough to grow those lean, shapely, and curvy muscles you enviously gaze at while you’re in the check-out line at the grocery store. The main takeaway here is, make sure you’re getting calories from healthy sources that also pack in other vital nutrients. Downing a coke, a burger, and a basket of fries from In-n-Out may give you enough calories for the day…but they’re wasted calories. Choose something like peanut butter on whole wheat toast, avocado added to your salad, or taking a handful of walnuts with you to bump up your total caloric intake. By giving your body the (healthy) fuel it needs, it will reward you by building muscle in places you never thought possible.

Flax Seed

Flax seed is a quick, easy, and tasty food item that is easily added to things like oatmeal, greek yogurt, or protein shakes. Only a couple of tablespoons add just over 100 calories, 4 grams of protein, and a healthy serving of good fats that will serve your body well. Literally, drop a couple of tablespoons (or more) of flax seed into your cooking oatmeal and get an instant boost in both protein and calories – it really couldn’t be any easier.

Why Avoid Meat in the First Place?

Now, the purpose of this article wasn’t to slam meat and meat eaters. Hell, I still eat meat, albeit much less than I used to, but I don’t think there will ever be a day where a juicy NY strip doesn’t make my mouth water. The reason I’ve given up meat most days of the week, and only buy grass-fed/organic when I do eat it, is because I truly believe a diet heavy in animal products is detrimental to our health. There are of course many who don’t agree with me…like these people. We’re all entitled to our own opinions, but research into the matter seems to suggest a diet heavy in animal products, even grass-fed/organic can lead to negative health consequences down the road.

In my opinion, you’ll be so much better off getting your protein and calories if they come with a healthy dose of anti-oxidants, fiber, and other vital nutrients that animal products lack. What’s more, I can now avoid the excessive cholesterol and saturated fats that are inherent to animal products.

Before I came to this realization, I felt like I HAD to make that chicken breast each night, or consume a dozen or more eggs each week, or find ways to work some sort of beef into my diet a few days a week. Those days are no more. Once I realized there are so many other, and healthier ways to get my protein and calories, I largely turned my back on meat and have never been healthier, happier, or more fit.

What Your 8-Year Old Self Could Teach You About Getting in Shape TODAY

Posted on April 29, 2013 by Matt Posted in General Health, Motivation, Self Improvement Leave a comment

Remember this? Was this something you dreaded?

Think back to a time before the words “fitness”, “exercise”, or “working out” had much meaning for you. I want you to go way back ; maybe 20 or more years even. Being active didn’t have any connotations tied to it, there was no guilt, and there were no Instagram pictures you took of yourself to show the world how active you are. More often than not, you were simply “playing”. And playing wasn’t so bad – after all, no kid dreads having to “go play”. For many of us, our younger years were the most active of our lives – it’s as we grow older, take on more responsibilities, and generally lose touch with what makes us happy, that our activity levels decrease. It’s time to change that. It’s time to strip “exercise” of every connotation that is associated with it and get back to the basics. When you get back to the basics, you’ll find what truly makes you happy, and getting fit, in shape, or whatever you genuinely want for yourself, will become so much easier.

Pick up the dry cleaning, hit the post office, go for a run….

How many of you feel like exercise has become a chore? Does it seem like yet another errand that needs to be checked off a list each day? Drop the kids off at school, go to work, pick up dry cleaning, exercise, make dinner. Sound familiar? The problem is, unlike skipping your appointment at the dry cleaners, skipping exercise can wreak havoc on your mental well-being. We’ve put so much pressure on ourselves these days to be fit, that skipping that daily workout can bring about feelings of guilt, worthlessness, or even depression in some people. And as anyone who has ever tried working out long-term knows, once you skip one day, it becomes all too easy to say to hell with it the following day.

I’m going to let you in on a little secret – you’re NEVER going to achieve that dream body or become the epitome of health if you’re viewing exercise as a chore or something you HAVE to do each day. It’s just not going to happen. There’s no way to maintain the level of motivation required to make serious change if you’ve got this outlook.

Enough about what you can’t do to help yourself. Let’s talk about what you CAN do to get yourself back on the right track. Like I mentioned above, “exercise” used to simply be about going out and doing something you enjoyed. It’s time to get back to that point. When you’re able to find an active hobby (or even better – hobbies) that you enjoy, it’ll no longer seem like a chore that must be completed. So what’s it going to take to get you back to that happy place where being active was something you looked forward to? Well, I’ve put together a list of some great options that might well suit you fancy. The underlying theme however is, do what works best for your lifestyle and your interests. Don’t ever do force yourself to do workouts you hate just because someone else tells you that’s what you should be doing. When you follow your heart, put in max effort, and stay consistent, your body and health are going to change for the better.

Yoga

Yoga is something a lot of people get really passionate about. When you’re committing yourself to fifteen different types of training and/or fitness classes, it’s easy to get overwhelmed. If you’re the kind of person who does better when they put all their efforts into one thing, but isn’t in love with the idea of having to hit the gym every night, consider making yoga you’re form of “play”. There are a variety of different varieties and intensities to ensure you’re getting an all-around awesome workout without having to actually sprint or bench press. If time is a problem, consider investing in some nice surround sound speakers and turn your bedroom, living room, or other space into your own personal yoga studio. With the abundance of full-length yoga classes available on the web, there’s no reason you can’t experience the same thing you’d get at the studio..but at home.

Exercise and learn

Does exercise bore you? Do the minutes on the elliptical seem like hours? If you’re the type who needs more mental stimulation, consider adding a little something to the exercise routine. Learn a foreign language by listening (and practicing) while you’re on the stationary bike. Listen to an audio book and learn something new while you’re rowing. There are almost limitless options to “double-down” on your exercise. If you’re wanting to actively improve yourself in another area, it’s quite possible you’ll find exercise time has become learning time…and skipping the gym means skipping out on learning something new that day.

Get passionate about a “non-fitness” hobby

Getting fit doesn’t necessarily mean you have to pump the weights or subject yourself to hours of cardio. Here’s something you probably didn’t realize – on average gardening burns 167 calories an hour. Garden for 4 hours a week and you’re on pace to burn an additional 10 pounds of unwanted fat over the course of a year! It’s a mistake to think hitting the gym or doing at home workouts is the only way to slim up. There are tons of activities which you may find enjoyable that can contribute to a happier and healthier life.

Keep it diverse

Are you the type who gets bored with the same kind of routine, every day? When you’re workouts get predictable, it’s easy to lose the motivation. Keep things fun by adding some diversity to your life. On ShareItFitness.com we’ve got well over 250 different group fitness classes for you to try. For free. Seriously, one day you could take a kickboxing class, the next a uptempo weight training class, or a pilates class, or yoga class, or core class…..the options are limitless. If you want to try a different workout every day, go for it. The point is, you’re staying active, experiencing new things, and improving yourself.

Get a pet

Specifically, a dog. On average, dog owners are exponentially more active and (surprise) live longer lives than non-dog owners. If you’ve been living a mostly sedentary life up until now, becoming a dog owner will have you moving more than you ever thought possible. Daily walks are just one of the many benefits of owning a dog. Head over to the park and run around with your furry friend – after all, running after something with four legs and a tail is much more enjoyable than running behind some sweaty body on the treadmill in front of you.

Join a league

Want to get more activity in your life and maybe make some new friends in the process? Do a simple Google search for pick-up sports leagues in your area and I’ll almost guarantee you’ll find something that’s up your alley. From flag football to frisbee golf, there are pick up leagues for just about anyone. Try something new and you might just find a new favorite hobby. What do you have to lose? Getting out there doing something you enjoy in the company of other like-minded people? Doesn’t sound so bad to me.

Get Back to the Basics

It’s time to end the cycle of doing things you don’t enjoy just because you’ve been led to believe you HAVE to do them. There’s more than one way to skin a cat, and if you’re struggling to stay consistent and/or motivated with your current fitness plan, then you owe it to yourself to change it up.

Forcing yourself to do workouts you don’t enjoy is never going to be a long-term fix. You’ll eventually give it up or go so infrequently you’d be better off not going at all. Make the concerted effort to find what interests you and get passionate about it. When you get passionate about something enjoyable it has a profound effect on your life. You no longer feel as though it’s a chore that needs to be checked off your laundry list each day.

There was a time in your life when being active was fun. It was something you enjoyed doing. Whether you’re 18 or 80, it’s never too late to get back to those basics. Knock down the connotations society has placed upon what it means to be fit and get in shape. There isn’t one cookie-cutter model you must adhere to if you want to improve your body and health. The most fit and healthy among us are the ones who have developed a passion for being active. If that means getting really good at running marathons, being a world-class frisbee golfer, or simply taking the time to build an amazing garden, get passionate about something. It’ll cross over into other areas of your life and help you improve into a better, healthier, and more content human being.

The Super Metabolic Circuit for Fast Fat Loss and the Ultimate Body

Posted on April 23, 2013 by Matt Posted in Cardio Training, Strength Training, Training, Weight loss Leave a comment

Metabolic Circuit Training: The Key for Fast Fat Loss and Lean Body

Looking to burn fat fast, build lean muscle, and transform your body into something you’ve only dreamed about Get familiar with metabolic conditioning training.

We’ve discussed the benefits of metabolic conditioning on Share It Fitness in the past, and based on the enthusiasm it generated, I could tell you guys were excited for something different. After all, that’s what training is all about – finding newer and better ways of training your body. This is the reason we create, test, and publish as many workouts on Share It Fitness as we do. We believe in constantly pushing yourself to achieve greater things, and firmly believe the best way to do that is by continually experimenting with newer and more challenging workouts.

Since it’s been some time since we’ve come up with any sort of metabolic conditioning circuit AND based on the fact everyone seems to be concerned with fat loss at the moment (I suppose impending warm weather will do that), we created something designed to rip you up from head to toe. We’re calling this thing a SUPER metabolic conditioning circuit, and it’s been designed for rapid fat loss and a lean, ripped, physique.

What’s so super about it? Well, the reason we call this thing a “super” metabolic conditioning circuit, is because of the number of exercises it includes. Our previous metcon challenge workouts were typically created with 3-4 exercise mini-circuits, which you’d cycle through. No knock on them, they’re quite effective – we just wanted to give you something a little different, and (perhaps) a little tougher than what you’ve seen so far. This metabolic conditioning circuit has 7 exercises in one super circuit. You’ll move from one exercise to the next with no (or very limited) rest breaks.

The Super Metabolic Circuit

Let’s take a look at the workout, then get into all the details…

Deadlift x 10 (use a weight that you can comfortably use for the next exercise; bent over rows)
Bent Over Rows x 10
Burpees x 10
Twist Jumps x 10
Swinging Push Ups x 10 (feel free to do these from your knees if you don’t have the upper body strength yet)
Windshield Wipers x 10 (for an extra challenge, hold the barbell above your chest, arms straight, throughout)
Lateral Jumps over the barbell x 10

GOALS: Complete as many circuits as you can in 30 minutes. Rest only when necessary, but long-term goal should be no rest breaks during the entire workout.

As you can see, this workout is designed to take no more than 30 minutes. It may not seem like much now, but once you’re mid-way through round two, you’re going to understand why this thing has a time limit on it. Prepare for massive sweating and a heart-pounding great time as you cut fat fast and build lean, shapely muscles.

Fast Fat Loss and…

Not only will this workout help you burn fat and lean up, it’s going to do wonders for your endurance. The nature of this metabolic circuit is fast-paced, which means your heart rate is going to be in the appropriate zone where endurance gains are made.

You’re going for total rounds completed in 30 minutes…each workout is a challenge against your previous best.

If your cardio is limited to steady-state, HIIT, rowing, biking, etc. you’re in for an especially effective workout. This metabolic circuit contrasts with the above-mentioned cardio routines in the sense that much of the work done here is weight-bearing. There’s a huge difference between pumping your heart rate with a strenuous run and pumping your heart rate by shifting from one strength exercise to the next. If the goal is to keep your body guessing (which it should be) then there are few things better you can do than this workout.

Along those lines; since this metabolic conditioning workout is dependent on a lot of complex lifts, you’re getting the added bonus of building lean muscle across your body. Combining cardio and strength training into one awesome workout is one of the best and fastest ways to burn fat and generally increase the appeal of your physique.

Stick with a routine like this a couple of times a week to really make serious strides in both your cardiovascular endurance, fat loss efforts, and overall body composition. Remember to continually push yourself and try to improve upon the number of total rounds you complete each time out. Good luck, happy lifting, and please feel free to leave a comment with any questions, concerns, or suggestions.

What IS Clean Eating and How Do I Do It?

Posted on April 19, 2013 by Matt Posted in Healthy Eating, Nutrition 10 Comments

Clean eating is about so much more than picking an apple over a cupcake…find out below…

Here’s a buzzword you definitely haven’t heard before; CLEAN EATING.

….Right….

The phrase “clean eating” is being used just about everywhere these days. From personal trainers, to Crossfit addicts, to registered dietitians, the mantra continues to repeat itself in various forms, but the underlying message is the same – EAT CLEAN! Sounds good, but is anyone wondering what clean eating really is? Or perhaps more importantly, how do I eat clean?

Don’t worry, we’ve got you covered. Stick around and I’ll show you exactly what clean eating is, give you my personal opinion on the matter (which I know you’re all dying to read), and explain ways to easily clean up your diet.

What Clean Eating Isn’t

First off, let me tell you what clean eating isn’t. It’s not a diet or eating plan with rigid rules. It’s not something that requires counting, subtracting, or calculations of any kind. Take a sigh of relief because eating cleanly stands in stark contrast to things like the Paleo Diet, the Atkins Diet, etc.

Secondly, there is no set definition for clean eating. Naturally, this paves the way for a variety of different interpretations of what clean eating is… which invariably leads to contradictions, confusion, and a general sense of frustration. Let me say this; stop over thinking things. As you’re about to find out, clean eating is all about simplicity. The concept of eating clean isn’t supposed to stress you out, cause panic attacks, or make you think too hard. It’s a very easy lifestyle to adopt, so hang in there, and I’m going to break things down as simply and easily as possible.

What Clean Eating Is

Now that we’ve got what clean eating isn’t out of the way, let’s talk about what it actually is. Clean eating is about eating foods in their most natural state. This means avoiding processed foods, foods with loads of preservatives, foods with lots of added sugar, and foods with high levels of bad fats (some saturated fats/all trans fats). Alternatively, you want to avoid foods that have been stripped of their nutritional value and/or have been injected with a heaping dose of six-syllable chemicals.

As I mentioned earlier, clean eating isn’t an exact term with standard guidelines to follow. My definition of clean eating is just that – my interpretation. These are some of the basic guidelines that I associate with clean eating.

Unrefined, whole-grains.
A diet with an abundance of fresh, local, organic fruits and vegetables.
Free-range and grass-fed meats and dairy.
More vegetable-centered meals than meat-centered each week.
Plenty of water or other no-calorie drinks (NOT diet soda)
Making healthy cooking choices, such as baking, steaming, and light sauteing whenever possible.
Consume healthy fats from natural sources such as nuts, avocados, organic coconut oil, etc.

The overwhelming point I want to drive home to you is this; choose foods closest to their natural state. It’s great if you’re eating broccoli, but if it’s covered in cheese, butter, breadcrumbs, casserole style, then baked for 45 minutes, it’s losing a ton of its nutritional value. A better option would be to lightly steam your broccoli, toss with a little olive oil, lemon juice, and fresh Parmesan. Learning to cook (and eat) cleanly is all about learning to simplify things and not overdoing it with your meal prep. When you keep things simple, meals normally turn out to be more healthy.

Potential Pitfalls of Clean Eating

Like many health and fitness topics, clean eating does have its share of critics. I think it’s important to address their issues because it only serves to benefit YOU, the clean eater, as you embark upon this journey towards good health. The overwhelming criticism I come across is the effects of clean eating on one’s mindset. Many critics claim the idea of banishing all things processed/unnatural can have a negative affect on an individual. There are thoughts that eating disorders and inappropriate feelings towards food can be developed if an individual becomes obsessive with ONLY eating cleanly.

To an extent, I agree. If you’re dreading going out to dinner because you know there’s nothing on the menu that qualifies as “clean”, you might have a problem. If you refuse to have a bite of cake at your grandma’s birthday party because of all the sugar and refined flour, you might have a problem. If you start analyzing the ingredients in the biscuits you give your dog to make sure they’re “clean”, you might have a problem.

Simply put – stop over analyzing things. Progress is made and goals are reached through consistency, NOT perfection. Be consistent MOST of the time, and the good health and fit body you’re seeking will become yours.

The 80/20 Approach

The 80/20 approach is something I like to use with both exercise and diet. It’s a simple concept really – be consistent with your exercise and/or diet at least 80% of the time. If you’re living a perfectly healthy life four days out of five, your less than perfect tendencies will not come back to bite you in the ass.

As it relates to clean eating, simply make the right choices 80% of the time. If you’re going out to dinner and you have a bowl of pasta instead of the grilled fish, don’t obsess over it. You’re still maintaining your 80% standard of clean eating. And what’s more, that ONE bowl of pasta doesn’t even negate the rest of that day’s good efforts. One bowl of pasta a week and you’re looking at something like 95/5…….stop sweating it, you’re only going to stress yourself out.

Related: Is STRESS making you fat ?

The bottom line is, you’re going to make plenty of progress, have great successes, and improve your overall health as long as you stay consistent and make the right choices more often than not. When you strive for perfection you’re only setting yourself up for failure, disappointment, and bad feelings. Chill out and remind yourself it’s about consistency, not perfection.

How Can I Eat Clean?

Okay, so we’ve gotten through the basics, now lets tackle the practicality of everything; how you can start eating clean TODAY.

First off, I know a lot of you are concerned about the costs associated with terms like organic, free-range, grass-fed, etc. Well, I’m here to say that for MOST of you, you can easily buy organic, free-range, and grass-fed produce and meats for LESS than what you currently spend on the regular, chemical-filled stuff.

You’ve absolutely got to check out this article on how to buy organic produce for LESS from a CSA. The information in this article will become invaluable to you on your journey towards good health.

Secondly, make sure you’re actively reading nutrition and ingredient labels. If something has tons of ingredients you can’t pronounce, put it down. If it’s incredibly high in sugar, put it down. This doesn’t mean go for low-fat/sugar-free stuff either. Those products have usually been manipulated to an extent that makes them just as bad for you, albeit in a different way.

Make the bulk of your grocery purchases fresh and natural foods. Fresh produce, whole grains (quinoa for example), and organic/wild-caught meats/fish should be your go to choices. Personally, I’ve shied away from having meat at every meal, which has made eating cleanly so much easier. As it stands now, I aim to go “meatless” at least 4 days a week. I buy organic tofu, tempeh, and other soy-based sources to make sure I’m getting adequate protein. This decision is a personal one, but it’s turned out to be one of the best decisions I’ve ever made. I no longer feel like a slave to meat; something that must be consumed to constitute a “full” meal.

Thirdly, I’d recommend you understand the importance of preparing your foods in a healthy way. For example, when you cook vegetables you break down their nutritional value (for the most part – tomatoes actually become more nutritious when they’re cooked). Boiling asparagus til they’re approaching the structural integrity of spaghetti means you’ve just sapped them of nearly all of their nutritional value. Lightly steam, bake, or saute your foods. You’ll cut down on excess oil and save on the nutritional content if you don’t cook foods to death.

Health Benefits of Clean Eating

Above all else, the reason people get into clean eating is because they want to improve their health. By avoiding chemicals, preservatives, and refined sugars, you’re cutting down on the likelihood of developing serious health conditions, like cancer.

If you’re fighting a weight loss battle, improving your diet could be just the thing you need to get those pounds dropping again. If you’re used to a diet full of preservatives and added chemicals, suddenly pulling them from your daily intake may help get your body back to normal. It’s amazing how slight differences in the physiology of our body can affect our ability to lose weight, get fit, etc. Get your body back to its normal state by eating normal foods…plain and simple.

Other associated health benefits include:

Immune boost
Energy boost
Improved cholesterol levels
Blood sugar balance
Better sleep and mood
General increase in health

The decision to start eating cleanly is a personal one, and I’m not going to tell you what to do. Simply, I’m letting you know what clean eating has done for me, what I think it can do for you, and why I think it can do it. Do your research, check out some other opinions on the subject, become informed, THEN make a decision about how you’d like to change (or not change) your diet and lifestyle.

Any questions? Need more ideas on how to eat cleanly? Don’t hold back – feel free to leave a comment below.