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Sleep plays an important role in our daily lives and I am going to go into detail about why we need a good night’s rest. Sleep is a necessity for good health and a good metabolism. Our bodies are designed to sleep roughly 6-8 hours a night, and missing sleep can have profound effects on our lives.

Lack of sleep throws off our biological clock and increases the risk of sickness, fatigue, mental/emotional stress, and mood swings. Missing sleep has adverse effects on our workouts as well. The body will fatigue earlier and definitely cannot handle the workload placed upon it. When exercising, the muscles of the body get broken down and a good night’s rest and proper diet is vital to replenish the broken down muscles and tired body.

Tips To Get A Good Night’s Rest

• Find a very dark and quiet place

• Turn on a fan to drown out other noises

• Turn up the A/C and grab an extra blanket

• Take a warm bath before bedtime

• Exercise for 30-90 minutes a day

• Read a book or listen to quiet calming music

• Avoid consuming caffeine and alcohol

• Drink a glass of milk before bedtime (skim milk recommended)

• And stretch before bedtime (relaxes body)

I know doing cardio is the most dreaded thing possible, but it is a must for a healthy lifestyle. There are all forms of cardio, but they all have one similar benefit; a healthier heart. I am a runner and I absolutely love it, so doing cardio is actually fun for me (as weird as that sounds).

I have put together a one-month beginner cardio plan to introduce those of you to the joy of running.  I am going to start slow and work in a few extra miles as the month progresses. Good Luck!!

Jog or walk as slow or as fast as you want. Remember, this is just a guide, you can adjust it to fit your schedule or your level of cardiovascular endurance. Before you begin, make sure your doctor advises that you’re healthy enough to persue this plan.

Week 1

M: 2 mile walk   T: 3 mile walk   W: 4 mile walk   Th: 3 mile walk   F: 2 mile walk

Week 2

M: 1 mile jog, 1 mile walk   T: 1 mile jog, 1 mile walk   W: 1 mile jog, 2 mile walk   Th: 1 mile jog, 2 mile walk   F: 2 mile jog

Week 3

M: 2 mile jog   T: 2 mile jog, 1 mile walk   W: 2 mile jog, 1 mile walk   TH: 2 mile jog, 1 mile walk   F: 2.5 mile jog

Week 4

M: 2 mile jog   T: 2 mile jog   W: 2.5 mile jog   Th: 2.5 mile jog   F: 3 mile jog

Week 5

Run a 5k race

Please feel free to ask any questions if you have any, either here in the comments or via email.

Today’s world is definitely supplement driven and I am going to discuss a few that may help you and your body.

1. Fish Oil. With omega 3 fatty acids, has been proven to lower blood pressure, lower triglycerides, slows the build up of plaque in the arteries, and lowers the risk of heart disease.

2. Glucosamine. A good supplement for those suffering from osteoarthritis (joint pain). I am a runner and I take glucosamine for my knees to help prevent future pain or joint problems.

3. Glutamine. For you weight lifters, glutamine is a great way to help maintain cell volume and hydration (helps repair the muscles broken down when lifting, helps with muscle soreness), been proven to help cure ulcers, and boosts the immune system.

4. Green Tea. Lastly, the popular green tea is known for its energy, but actually has several positive benefits as well. It is a powerful anti-oxidant that helps lower the risk of cancer, arthritis, cardiovascular disease, and even infection. Some studies have found that it even helps prevent tooth decay and food poisoning.

Although certain supplements can add to our lives, I strongly believe that eating a balanced diet is the best way to attain all the needed vitamins and minerals needed for a healthy lifestyle. If you have any questions about these supplements or any others, please feel free to ask.

Football season is back in full swing and that means a lot of sitting around and eating like crap. I’m guilty and it’s definitely tough to eat healthy and stay active on Saturday and Sunday, and even Monday night due to all the fun-filled action. I have put together a few ideas or thoughts that may help you make the healthier choices this football season.

Fitness Tips For Football Season

• Drink plenty of water during the games (this will help decrease the ol’ appetite a little bit)

• Have fresh fruits and veggies available instead of chips or other fatty foods

• Get up and move around during the commercials (stairs or few laps around the house)

• If you have a treadmill or stationary bike, place those in front of the television and work-out while spectating

• Every touchdown or field goal do push-ups/crunches or any other selected activity (for a touchdown do 7 push-ups and for a field goal do 3)

• During half-time, or before the next game starts, take the dog for a walk or play catch with the football with someone special

Football season is a great time of the year for friend and family gatherings, please be careful and enjoy the time that you have together.

The abdominals are a very important topic when it comes to working out and a weak stomach is often overlooked. I strongly feel that the abdominals should be worked almost every day and can handle the repetitive work-load.

The lower abs, however, seem to often get the shaft when working the abs. Although the rectus abdominous is one muscle, it is often referred to as having two parts: upper and lower abs. So, most exercises mainly focus on the upper abdominus and the lower part gets overlooked. This could be due to a few reasons, such as lower back pain or just not enough core strength to incorporate/engage the lower abs.

Low back pain is often due to a weak core and tight hamstrings. I have put together a few exercises that target the lower abs. I recommend doing two sets of 15-20 repetitions.

Kettlebell training is becoming more and more popular each day. Used by the Russian military, the kettlebell is one of the most effective ways to increase strength, power, speed, coordination, and core stability. For example, a study was performed involving kettlebell training and traditional training (push-ups/pull-ups) and the group that used kettlebell training scored considerably higher on each test given. I have put together a kettleball routine and I feel that this is a great way to switch up the work-out a little bit.

Power Cleans - 3 sets x 15-20 reps

Kettlebell Swing - 3 sets x 15-20 reps

Kettlebell Windmill - 3 sets x 15-20 reps

Single Arm Clean & Jerk - 3 sets x 15-20 reps

Kettlebell Snatch - 3 sets x 15-20 reps

There are several theories of working-out and exercising out there and the goal is to find what works for you. I went to a personal training conference recently and learned a few new ideas and squatting is one of them. Most theories state that you should keep your back straight (or spine aligned) and knees over your ankles. I feel that when you do perform a squat this way the pressure is greatest on the back. It’s definitely hard to keep your knees over your ankles and keep your back straight. I strongly believe that when performing “the perfect squat,” your lower body and upper body share the weight and pressure. The back and the shins should be parallel ( / / ). So, yes your knees should be “sticking out” over your feet, but remember to keep them parallel with the back. I also feel that squatting should be taken seriously cause it can cause so many problems or injuries if not performed correctly. Personally, I do not squat. I take advantage of the leg press and other machines for the smaller leg muscles. Lunges should also be performed like the squat, but please be very careful while performing these movements.

See how his back and shins are very close to being parallel. Please keep your feet pointed straight ahead and hip or shoulder width apart.

See more of Matt’s expert fitness tips.

Going on vacation is a necessity to get away from the hectic everyday life. I just took a week vacation and it was amazing. I rented a car and just drove. I visited Nashville, Indianapolis, Chicago, and St. Louis. Vacation’s are rather expensive now-a-days and its hard to find time or money to hit the local gym. I have come up with a few fitness tips that may help you get that needed exercise without the cost while you’re on the road.

Top Ten Vacation Fitness Tips

1. Go for a walk or jog in the morning to explore the new scenery.

2. Use the stairs instead of the elevator.

3. Walk a few more blocks instead of catching a cab.

4. After your nice morning walk/jog, super-set a few push-ups, crunches, and squats to get a nice little pump in the hotel room. Try and do a couple sets of 15-20 repetitions.

5. Hit the pool for a nice little swim.

6. If driving, stop every so often to stretch or a 5-10 minute walk.

7. If flying or driving, sit in correct posture and flex (squeeze) your abs for as long as you can, repeat.

8. Stay hydrated.

9. Plan fun non-stressful activities that involve moving around and burning calories.

10. Sleep is a necessity, get enough sleep so that you can enjoy your time away.

A medicine ball is a great tool for switching up your workout and it can used for total body endurance training or power training. Several of my clients prefer the medicine ball over any other type of training. Medicine balls come in a variety of weights and sizes, the key is to find the one that works best for you and your goal. Below is a list of total body medicine ball exercises and I recommend doing two sets of twenty to thirty repetitions for endurance training. Remember to use a light weight to refrain from injury. Please use a partner during these exercises!!

Top Medicine Ball Exercises

Balance and stability are very important while playing sports and sometimes get over-looked as we get older. I have put together a list of exercises that focus on core stability and total body balance. These exercises are a little advanced, so be careful and take your time. I recommend doing these with a partner just to be on the safe side. Try and do three sets of fifteen to twenty repetitions. Good luck!!

Balance And Stability Exercises

See more of Matt’s workouts using the Bosu Ball: Bosu Ball Flat Side Up and Bosu Ball Flat Side Down.