"Fit"

"Fit" Justin Lowe

Preface

            This book is broken down into two parts: Part 1 "Lose Weight." The weight I am referring to is any deadweight that is holding you down from reaching your goals. For me this was figurative and literal. I had been unfit and overweight so I had to lose that weight so that I could be at my best self physically. I was also at a job where I was unhappy and it was hurting my relationship with my fiance as well as holding me from reaching my goals and following my dreams. Part 2 "Gain Life," will teach you how I was able to get into the best shape I've ever been in my life and hopefully inspire you to do the same

Part I

Lose Weight

Chapter 1

            Growing up I participated in many different sports but would have never considered myself an athlete. In elementary school, I played intramural soccer. By the time I got to middle school I had been in karate and had a green belt in Tae Kwon Do. I ran the 1600-meter event for my middle school track team and wrestled another year for wrestling squad. Once I got to High School I had played another year of soccer and swam the 500-meter event for my High School Swim team. 

            I mainly played in the band and sung in the choir. I played bass drum for both my middle school and high school band and sung baritone for my high school choir. I even got a four-thousand-dollar scholarship to sing at my college North Carolina Wesleyan. My brother on the other hand played football all his life. He played all the way up to college where he attended Johnson C. Smith University in Charlotte, North Carolina. 

            I wanted to be just like brother, so much, that I tried out for my High School and College football team. In high school, I realized that I wasn't built for football and quite midway through summer camp. I tried again in college but never made it past spring ball. So, I came to the conclusion that athletics wasn't for me and the rest of my college career I dedicated to music and theater.

Chapter 2

            I graduated from Wesleyan with my bachelor’s degree in history in 2013 with high hopes of becoming a high school history teacher. When I graduated the unemployment rate was at an all-time high. I applied for every possible job with an opening. Finally, I heard back from a position I applied for as an elementary school physical education teacher. Not the position I was hoping for but with the economy the way it was, I had to take anything I could get. 

            Working as a P.E. teacher I would meet the person who would end up being my mentor and close. Kris, a 29-year-old Howard University graduate who had his BA and MA in Exercise Science and an exercise fanatic, would be my co-teacher for the 2013-2014 school year. During our down time, we would throw around the football in the gym and perform push-up challenges. This would be my introduction into the fitness industry. Soon after he had finished all the push-up challenges and body weighted exercises that we could think of my focus shifted into the weight room. 

            Kris and I became workout partners, meeting at the gym every weekday morning at 5am. This gave us enough time to get in a good workout, shower, get dressed and make it to work by 7:30. We would look on Bodybuilding.com for all the updates on new workout programs. After a year of being training partners we entered into a armature physique bodybuilding competition hosted by the United States Bodybuilding Federation where we both placed in the top 5. I went from being a non-athlete into a 24-year-old amateur bodybuilder. 

            By this time all of the athletes that a went to college with had become out of shape while I was just getting in the best shape of my life 

Chapter 3

            After graduating college, I moved in with my childhood friend Brandon in my aunts under apartment. My roommate introduced me to Beachbody, a company that successfully came out with multiple home workout tapes including P90X and Insanity. Another friend of mine from college introduced me to Beachbody Coaching. Coaches were fitness professionals that helped motivate Beachbody costumers through their home workouts. I used Beachbody as a platform to launch my company Fit Lowe Beachbody Coaching which would become simply know as Fit Lowe Coaching LLC. 

            Beachbody Coaching became my entry into the fitness industry. Although I distance myself from the coaching aspects of Beachbody, became interested in their Live Certifications. Through Beachbody Live I became certified in fitness class instruction. I was instructing Insanity and P90X classes every Monday to the teachers at the school I worked for. These certifications furthered my curiosity. I began to wonder what was next for me.

Chapter 4

            By 2016 I had 8 clients under my training regimen. I had established myself as a personal trainer. The woman who would eventually become my wife, Christina and I had moved in together in her one bedoom one bath apartment in Temple Hills, Maryland. Christina and I had met at the school that we both were working for at the time. By this time, I had been teaching Pre-K 3 kids during the day and training clients in the morning and evenings. Christina was taking classes towards her special education certification and I was wondering what was next for me.

            I started searching for graduate schools that had programs in exercise science and sports medicine and found California University of Pennsylvania. I was admitted to Cal U's Exercises Science and Health Promotion with a concentration in Performance Enhancement and Injury Prevention in December 2016. 

            I thought being in graduate school would help make things better but it just made things worse. I was at a place in my career that I didn't want to be. My fiancé was growing in her career and I felt stagnant in mine. I felt trapped and it was time to leave my job to follow my dream as a fitness enthusiast. The following year I chose not to re-sign with the school I taught at for another year and decided to pursue my personal training business full time. Second to marrying my Christina, quitting my job would be the best decision I've made in my life. I was now free to grow within the fitness industry. I decided to pick up a part time job as a Physical Therapist Technician to bring in extra money and to reinforce what I'd been learning in graduate school. 

            I went from being a college graduate who really had no background in athletics to training athlete in enhancing their performance and rehabilitating from sports related injuries. I develop programs for clients, patients and athletes of all fitness backgrounds. I am now only a few months away from my graduation date and Christina and I have moved into a house!

Part II

Gain Life

Walk “Fit”

            Walking is one of the most complicated, misunderstood and underestimated forms of exercise yet we take it for granted. It takes six phases to complete one full step. Walking (or gait) takes years to learn and most people will never perfect it. All it takes is sixty minutes of uninterrupted hiking at a place with a scenic view once or even twice a day. When I made the decision to become “fit” I would walk around my neighborhood after work for an hour while enjoying nature. I recommend taking a “mindful walk” stopping to pay attention to flowers, wildlife or a lake or stream. Making and effort to go on a walk once consistently can help you lose weight and destress.

Drink “Fit”

            You will be shocked at the weight you could lose by simply switching ALL of your beverages to water. Water has zero calories. It is the original diet drink. Nearly seventy percent of our body is made up of water. Our organs need water in order to function properly. To test if your drinking enough water check your urine when you use the bathroom. If your urine is a light yellow like lemonade you are probably drinking enough water. If your urine is a dark yellow then you may be dehydrated. If your urine is clear, like water, then you are most likely overhydrated. Yes, it is possible to overhydrate yourself. You don’t want to be running to the bathroom ever ten minutes while you’re at work or on a hot date.

 Breathing “Fit”

            Another complex yet essential action that we take for granted. The process of inhaling oxygen and exhaling carbon dioxide is a vital activity in order to sustain life. Taking a few deep breathes can help to clear the mind and release stress. Always remember, oxygen is king. Whenever you’re feeling dizzy, heave a head ache, stressed or just feeling out of breath stop and take six long deep breaths. Mindful breaking works well when paired with taking a nice walk.

Eat “Fit”

            Exercise is thirty percent of your fitness; the other seventy percent is nutrition. The rules of nutrition are simple:

1.    Eat when you’re hungry

2.    Stop when your satisfied (NOT FULL!).

3.    Don’t eat fried foods (except for the occasional cheat meal).

4.    Eat plenty of green vegetables.

5.    Drink water.

Stick to these rules and you’ll be able to become “fit” and maintain it.

Example Plan:

“Fit” Meal Plan

Do morning cardio on empty stomach before your first meal

Use stevia and or Splenda to sweetened any unsweet, zero calorie beverage

Season food with sea salt and pepper. Cook with olive oil or coconut oil

Meal 1

Option 1: 8 oz grilled Salmon, 8 fl/oz liquid egg whites

Option 2: 4 slices vegan sausage, 8 fl/oz liquid eggwhites

Meal 2

Option 1:  7oz Grilled or baked Salmon pan seared asparagus

Option 2: 6 oz Grilled or baked tilapia, steamed broccoli

Meal 3

Option 1: 2 tbls peanut butter, 1 cup of Greek Yogurt

Option 2: 1 whole apple, 2 tbls peanut butter

Option 3: hand full of unsalted peanuts, cup of grapes

Meal 4:

Option 1: 4 oz pan seared or baked Tilapia, 1 cup broccoli

Option 2: 4 oz cooked shrimp 1 cup of broccoli

Option 3: 2 sliced vegan sausage (no bun) cabbage (as much as you want

Meal 5 (last meal)

Option 1: 1 slice watermelon, 1 cup Greek Yogurt

Option 1: grapes (as much as you want) 1 slice of cheese

Cheat meal (1 meal a week)

Option 1:  vegan Hamburger or vegan hotdog with bun and toppings, Sweet potato fries, unsweet drink (Sweetenw/ Splenda or stevia)

Stretch “Fit”

             According to Dinitiman and Ward "daily stretching increases range of motion, conserves energy, increases fluid motion, aids muscle relaxation, support good sprinting form, and helps cool the body at the end of a workout." (Dintiman, G. B., & Ward, B. 2016). Stretching daily and holding the stretch for thirty seconds can help prevent injury due to muscle imbalance.

Stretches	Sets	Duration	Note
Foam rolling	1	30 sec each	Use foam roller to roll out any knots or areas lacking flexibility. Roll area for 30 seconds.
Shoulder Stretch	3	30 seconds	Use one arm to hold the other across chest. Hold for 30 seconds then switch arms.
Doorway Stretch	3	30 seconds	Stand in doorway with arms extended out on each side. Lunge through doorway until you feel a good stretch. Hold for 30 seconds.
Hamstring Stretch	3	30 seconds	In a seated position prop foot on stool or char while other foot stays on the floor. Point toe up and lean forward until you feel a stretch. Hold for 30 seconds and switch legs.
Calf Stretch	3	30 seconds	In a standing position, place toes and ball of foot on wall or step while heels stay on the floor. Hold for 30 seconds.

The “Stay Fit” Workout

            The exercise program below is very broad that way you’re not restricted to certain exercises. Be creative. Use the format to create your own exercises and switch it up whenever it feels boring.

Exercise	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Walk/job/run/hike: 30-45 minutes
Stretch 6sets/30sec each
Strength train(Pushups, Squats, sit-ups, Planks) 4 sets/10 repetitions
2nd Stretch 6sets/30sec each
Mindful Breathing 10 Deep Slow Breaths
Drink Water 16 oz

Fit Lowe’s Program’s

3x Per Week

WARM-UP
Exercise	Sets		Duration		Coaching Tip
Jog	1		15 min
Jump Rope	2		1 min
Switch kicks	2		1min
Squat Jumps	2		1 min
CORE/BALANCE/PLYOMETRIC
Exercise	Sets	Reps	Tempo	Rest	Coaching Tip
Plank	3	1min		30sec
Bicycle Kicks	3	1min		30sec
Flutter Kicks	3	1min		30sec
Crunches supine/side	3	10 e		30sec
SPEED, AGILITY QUICKNESS
Exercise	Sets	Reps	Tempo	Rest	Coaching Tip
Speed Skaters	3	1min	Fast	30sec
Football Shuffles	3	1min	Fast	30sec
In/out speed ladder	3	1min	Fast	30sec
RESISTANCE
Exercise	Sets	Reps	Tempo	Rest	Coaching Tip
1.     Pushups 2.     Bench press	3	10 10	Controlled
1.     Jump Squats 2.     Dumbbell Squats	3	10 10	Controlled
1.     Dumbbell Rows 2.     Body weighted Rows	3	10 10	Controlled
1.     Bicep Curls 2.     Triceps extensions	3	10 10	Controlled
COOL-DOWN

Exercise	Sets	Duration	Coaching Tip
Static Stretch (Hamstring, adductor, piriformis, bicep, triceps, rhomboid)	1	30 sec each
Foam Roll (Hamstring, adductor, piriformis, bicep, triceps, rhomboid, latissimus)	1	30 sec each

Coaching Tips:

How To Eat To Live Diet

How To Eat To Live is a instructional book written by Elijah Muhammad on how increase the quality and quantity of life. The foods in How To Eat To Live are foods provided in the Islamic holy book the Quran. Elijah Muhammad does not only give instructions on what to eat but also gives instruction on how to eat, providing times of the day when to eat and when to fast. According to Elijah Muhammad, foods that are seen as "unclean," include; pork, liquor, collard greens, kale, peas, white bread, pancake batter, starchy foods and sweets, sweet and white potatoes, and beans. Muhammad says that all fruits and vegetables (except kale and collard greens), whole wheat and certain meats(except pork) are good to eat.

Elijah Muhammad's How to Eat to Live diet is based on a concept called Intermitted Fasting. Intermitted Fasting is a strategy of dieting when you choose a four to six hour window in which you eat all your meals. In How to Eat to Live, that window is between four and six o clock in the evening.

How to Eat to Live Diet 

Day 1: 1/2 Whole wheat bagel, 1tbs of peanut butter, 1/2 cup of granola, 1 Whole banana, 1 glass of almond milk

Day 2: 1 cup Bran Cereal, 1 whole banana, 1 cup almond milk

Day 3: 1 cup of quinoa, mixed vegetables

Day 4: 1/2 cup oats, 1 cup almond milk,  1 tbsp brown sugar




















Day 5: Tofu Stir fry              

After completing 5 days of eating, Elijah Muhammad advises a two day fast. 

Mind and Body: Tai Chi

Tai Chi is a mind and body exercise used for many years in Chinese medical practice. Research suggest that Tai Chi is safe and can benefit the cardiovascular health of both young and old male healthy subjects. The practice of deep breathing and slow movement in Tai Chi has been proven to increase Heart Rate Variability in both young and old males. Tai Chi has been proven to increase efficiency in myocardial oxygen use. Studies show that Tai Chi increases parasympathetic tone and decreases sympathetic tone as it relates to the heart. 

Tai Chi is a method of practice that has also been used to strengthen the body and maintain proper balance. Balance disorders can a occur due chronic diseases in elderly people. Maintaining balance as aging occurs is critical to prevent major injury from falls. Tai Chi uses deep breathing, slow movement and meditation to help increase balance. Study show that Tai Chi helps to improve balance by decreasing swaying in elderly people with their eyes both open and closed. 

Tai Chi has been listed under Traditional Chinese Medicine and has been used as an alternative to western medicine. It has been used by patients over forty to help treat and prevent Artrial Fibrillation. It has also been used to treat older adults with mental disorders. 

As discussed, Tai Chi is a aerobic low intensity exercised used in Traditional Chinese medicine. It may help treat and prevent patents with cardio vascular diseases. It's methods of deep breathing and slow movement can aid with mental health and improve the overall quality of life in people of all ages.

Lan C. Tai Chi improves natural harmony in autonomic function. North Am J Med Sci [serial online] 2012 [cited 2017 Mar 5];4:276-7. Available from: http://www.najms.org/text.asp?2012/4/6/276/97209

Rahal, Miguel Antônio, Alonso, Angélica Castilho, Andrusaitis, Felix Ricardo, Rodrigues, Thuam Silva, Speciali, Danielli Souza, Greve, Júlia Maria D′Andréa, & Leme, Luiz Eugênio Garcez. (2015). Analysis of static and dynamic balance in healthy elderly practitioners of Tai Chi Chuan versus ballroom dancing. Clinics, 70(3), 157-161. Epub March 00, 

Yan Dong, Jiangquan Liao, Kuiwu Yao, Wenrui Jiang, and Jie Wang, “Application of Traditional Chinese Medicine in Treatment of Atrial Fibrillation,” Evidence-Based Complementary and Alternative Medicine, vol. 2017, Article ID 1381732, 11 pages, 2017. doi:10.1155/2017/1381732

HIIT Training: The Pros and Cons

High intensity interval training, or HIIT, has become one of the most popular training methods in todays fitness world. It's popularity formed for several reasons which include; efficiency in weight loss, easily accessible and easily modified for people of all fitness levels (Kravitz). Although HIIT training does have its perks, it does not come without some flaws. This discussion will include both the pros and cons of high intensity interval training.

HIIT training is one of the most convenient training programs, making it one of the most popular programs. HIIT exercises can be used with just about any workout, including cycling, swimming, jogging, walking, and weight training (Kravitz). Not only is HIIT training convenient it can also be modified depending on a persons fitness level. When developing a program for high intensity interval training the program is individualized by the athletes max heart rate (Clark). This means that assessments, both subjective and objective, must be done prior to developing the program so that it will fit the athletes needs. One other pro of using HIIT training is that it can be done less frequently than aerobic workouts and produces better results (Kravitz). This is because of something called excess post-exercise oxygen consumption or EPOC which causes the body to use more energy in order to restore  it  back to a pre exercise level (Clark, Lucett, Sutton).   

Although there are benefits to using HIIT there are also some things to be concerned about. Like with any fitness program, there are risks to using HIIT as method of training. HIIT training may cause a higher risk of coronary heart disease for athletes who have been inactive for an extended amount of time (Kravitz). For this reason athletes clients must for be cleared by a medical physician before starting the program. This is also a reason why the fitness professional must design the program to fit the client or athlete's individual needs. 

As stated HIIT programs are the most effective fitness programs in weight loss and cardiorespiratory training. After being cleared by a physician and assessed by a fitness professional it also can be done safely without injury.   

Clark, M. A. Lucett, S. C. Sutton, B. G.NASM Essentials of Sports Performance Training          2016

Kravitz, L. High Intensity Interval Training. https://www.acsm.org/docs/brochures/high-             intensity-interval-training.pdf

Wenger, H. A. Bell, G. J. The Interactions of Intensity, Frequency, and Duration of                     Exercise Training in Altering Cardio Respiratory Fitness 1986. http://link.springer.com/article/10.2165/00007256-198603050-00004

Sent from my iPhone

What are your fitness goals?

What are you looking for in YOUR personal trainer?

Call for you FREE Consultation!!

 

Just Say F!#% It!

Frustration and disappointment will come sometimes. Sometimes you may feel treated unfairly. You may have not gotten that job you interviewed for. Maybe you didn't get accepted into your top choice of schools you applied to. Maybe you didn't get that promotion you believe you deserve but someone else you believe is less deserving did. Whatever the case may be just say "F*%# It!" and keep it moving. You know what you worth is and what you deserve. Just saying "F@#% It" has gotten me through disappointment so many times. Maybe that job just can't see how much your worth. Maybe that college will regret not sending you that acceptance letter in the future. Maybe you'll become your own boss and give yourself a promotion. But for now, take back your power from that source of disappointment by just saying "F#%! It" because you are deserving of way more than whatever your source of disappointment can offer you.

Cold Training in Bethany Beach

You know your making progress in cold training when someone yells "You don't even have any goosebumps!" after you took a dip in 30 degree water and emerge bare chested to a 49 degree weather with a 15mph wind chill. Now, I know that is NOTHING compared to Wim Hof but hell if it ain't a start.

Prior to my trip to Bethany Beach I had been doing cold training, as I've mentioned in past posts, which consist of a cold shower for about 3 min every other day. It wasn't until my trip this weekend that I noticed that all my hard work with cold training was paying off. Everyone around me was at the beach freezing while I felt comfortable shirtless on the beach after a nice swim in the Atlantic. 

You see, goosebumps is involuntary method of your body trying to keep warm and keep to its core temperature of 97 degrees. Cold Training helps your body offset the goosebumps. This means your body is able to stay warm without the need for involuntary methods such as goosebumps and chills. Your bodies internal fernace becomes hotter keeping your body warmer for longer. 

This weekend had definitely encouraged me to continue my cold training and to push to new heights. 

Cold Training

For the past week I've been involved in cold training which consisted of simply taking one cold shower each night. The first day I started off with a warm shower then turned the nob to cold. I must admit the first few days it was a shock to my body. I began to get a little dizzy as my body attempted to regulate my core temperature. Tonight I decided to go cold turkey (no pun intended) and jump in the shower with the nob all the way to cold. It was a shock to my body but I adapted quicker than I did when I started with the warm shower. I have not yet noticed any physiological different since I've started cold training however there is a phycological one. I am definitely feeling stronger as if my body is able to take on more stress. Hopefully as I continue and stay consistent I will grow to see more changes in my mind and body.

 

3 Ways My Relationship Has Helped Me Grow More Muscle

Ever since my fiancé and I moved in together I've noticed some major gains in muscle mass. Here are three reason why I've been getting bigger while I've been in a relationship.

1. I'm Sleeping More. 

Sleep is necessary in order for proper muscle recovery to occur. Since I've been with my fiancé I have been sleeping 6-8 hours every night. Why, you may ask. Because she makes me!! I sleep when she sleeps now instead of staying up late nights on Netflix or whatever else I was doing before this relationship.

2. I Eat more.

Now that I'm in a relationship I eat much more. Protein and carbs are an essential nutrient when it comes to muscle growth. Protein is the building block for muscles and carbs give you the energy you need to train hard. My fiance and I love to travel and go to happy hours. We are so busy with work that whenever we get a moment to enjoy ourselves we take it. So a lot of times we will go and eat out just to get away. We also split the cost of groceries. When I was by myself I was frugal and didn't spend money on eating out. Now I have a partner to share finances with so I am not as concerned with money. Don't get me wrong, we still save but now we can enjoy that finer things in life. 

3. I Have a Lifetime Training Partner 

Before my relationship I could not train as hard as I wanted to. Now that I have a partner I have someone to spot me in and outside of the gym. My fiance and I train together and eat together. We are each others support system. We keep each other accountable. This makes it hard for either one of us to get off track with our training and eating regimen.

Now, I'm not telling you to go out there and jump into a relationship with the first person you see. I am saying that when you find the right person they will support you and help me make the gains in life that you wish to make.