fitness and nutrition coach

bad-habits-men

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.

Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Your Fitness and Nutrition Coach,

David

right advice

If you post a question on “How Do I Lose Weight And Get In Shape?” on Facebook or any social media outlet. You will get advice from about 30+ unqualified people. People will try to sell you on weight loss shakes, energy drinks, body wraps, weight loss challenges, and DVD programs. Yet do these people have your best interest in mind? Or do they see dollar signs as soon as you post your question?

You need to ask yourself:


1) Are these people fit and healthy themselves?

2) Do these people have any qualifications and social proof (other than a recycled overused picture of someone they never met)

3) Is this person really interested in helping or is their main objective to sell you their inferior product or service at a superior price?

Since, I entered the Fitness and Nutrition field over 15 years ago I have dedicated myself to talk the talk and walk the walk.

Why you should trust myself and my services:

1) I eat and exercise the same way I preach others should. I don’t say you should eat healthy, frequent and balanced meals from the most natural sources and ingredients possible…and then and turn around and eat junk food and fast food every day (or ever). I recommend cooking, preparing, planning and eating most of your meals at home and I also do it myself day in and day out. I dont push or sell overpriced low quality supplements that you don’t need. (I do however recommend a quality whole food vitamin and quality protein powder that could conveniently fill in the gaps of your nutrition if your diet plan is lacking protein and vitamins- However they are NOT needed to be successful). I don’t recommend soda/pop, alcohol, drugs, pre/post workout supplements, soy protein, energy drinks, and also I abstain from them all myself. Though you might catch me once or twice a month having whatever I want when I eat out at a restaurant or event I still almost always do my best to make a good choice. :-)

2) I have plenty of success stories and social proof from my fitness and nutrition programs. Go to my webpage
www.davidmodderman.com and you will see dozens of real people and clients with success stories, before and after pictures, and video testimonials of real people sharing their success with my programs and also success stories from some of the same national programs I have run.

3) The day I entered this field my main goal was to help people get results and reach their goals with the most effective and efficient exercise and nutrition information available, and do be a beacon of understandable truth. To never let people take the easy road of quick fixes, and gimmicks that would be a waste of time and money. If something doesn’t work and I feel its a scam or not effective I will tell you it is and also why.

To The Day I Die I Will Continue To Preach Real Food and Real Exercise. I will have my clients and followers best interest in mind and NOT just how they can fill my wallet.

Your Fitness and Nutrition Coach,

David Modderman

Cinco de Mayo usually means people like to plow through chips and dips and drink a few too many cervezas. Then they end up digging themselves out of seven layers of guilt.

I can help with at least part of that with the unbelievably good (and healthy) guacamole recipe.

So this awesome recipes comes from one of my clients and it is truly one of the healthiest things you can eat. Even her kids love it!

Many still do not know that avocados are incredibly nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals and some of the healthiest fats on the planet. This is a dip you can eat guilt free. :-)

cynco

Here is your Cinco de Mayo Guacamole:

Ingredients
3 large ripe avocados
1 large shallot, finely chopped
1/4 cup fresh cilantro, finely chopped
1 clove garlic, minced
1/2 of a jalapeno pepper (optional), finely chopped
1/2 of a lime
salt to taste

Scoop the avocados into a medium bowl and lightly mash with fork Add shallot, cilantro, garlic, and pepper if using. Mix in evenly with avocados using fork to mash any lumps. Squeeze the juice from the lime over mixture and continue blending until smooth. Add salt to taste. Cover and refrigerate for one hour.

And instead of chips try using jicama, cucumber or other sliced veggies to dip.

It’s full of flavor and won’t wreak havoc on your waistline.

It’s really that simple! Now you can make festive Cinco de Mayo it even better with this crazy good guacamole.

As always, let me know if you have any questions!

-David
616-824-8311

PS: Be sure to share this page!

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Do You Eat Enough Fruits and Veggies?

One of the biggest nutritional mistakes people make outside the gym is focusing on getting lots of protein for muscle recovery and starches for energy but then not getting enough fruits and vegetables.

I’m sure when you were a child your mother always told you to eat your fruits and vegetables! Why was this so important? This was so important because she new and was taught that fruits and vegetables were so important for you to grow up healthy and strong.

Now that you are older and full grown many of you have abandoned the fact that you still NEED your fruits and vegetables every day!

Why are fruits and vegetables so important? Lets take a look at some of the health benefits of fruits and vegetables:

-Fruits and vegetables are LOADED with fiber, vitamins and minerals that are crucial for tissue growth, repair and many other important body functions. The fiber, vitamins and minerals in fruit and vegetables are also shown to help treat, and prevent many chronic diseases like cancer, Alzheimer’s, heart disease and stroke!

– Fruits and vegetables are full of many phytochemicals that are important for optimal mental function. Do you suffer from depression, or attention disorders? Eat your fruits and veggies!

-Fruits and vegetables provide an alkaline load to the blood. Since proteins and grains present acids loads to the blood. Eating fruits and vegetables every meal will help prevent an acid/alkaline imbalance. Too much acid and not enough alkaline means loss of bone strength, and muscle mass, which means more body fat!

– Fruits and vegetables will help fill you up and control your appetite and blood sugar which in turn will help with maintaining energy and fat burning.

Make sure to get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

You can not go wrong with eating fruits and veggies every meal! I recommend 2-3 servings (1/2 cup) of fruits and vegetables at each and every meal. This would be around 10-15 servings if you eat frequent supportive meals.

How do you get that many servings? Email me and I will talk to you about getting a quality green supplement or whole food vitamin.

Your Fitness and Nutrition Coach,

~David Modderman

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2) Cutting Out Carbs with no strategy in place.

The low carb diet craze has been in effect for over decade. Some of the more popular diets like Atkins and South Beach were two of the better known diets where you eliminate the majority of starchy carbohydrates in your diet and some things like fruit as well. This is a major mistake as an effective solution to long term fat loss. Why are carbs so important?

Carbohydrates are your bodies preferred source of energy. Meaning for you to have steady energy and blood sugar throughout the day you need to have carbohydrates in our diet. Why have the low carb diets worked so well for people to lose weight in the short term?

When you eat carbohydrates your body will use them for immediate energy/fuel and also store them as glycogen in your muscle in your liver for reserved energy. Most people are not aware that glycogen holds and attracts water. For every gram of glycogen your muscle holds it attracts 2.4 grams of water.

So when you eat carbohydrates your body will instantly hold more water. When you suddenly just stop eating carbs your body will hold less water. Make sense? So people who weigh themselves daily after cutting out carbs will see a 5-10 pound weight loss in just a few days. So in your mind Carbs =make you fat. However, you’re not losing fat your losing water. Water is temporary and meaningless in regards to weight loss. Your goal is to lose that ugly fat around your waist and behind and not just weight correct? Then you need to stop just cutting out carbs and have a real strategy to lose fat and keep it off.

The first strategy of carbs is to make sure you are getting the right ones. There are some carbs that are very healthy for you and needed and some that are very bad for you. You want to get all natural non processed carbs which are high in fiber and low in sugar

Good sources of carbs are foods like: sweet potatoes, apples, old fashioned steel cut oatmeal, and broccoli. (almost all fruits and veggies)

Bad sources: candy, potato chips, donuts (pretty much any food with simple sugar and white flour)

What if I told you carbs are essential for long term fat loss? There is no magic to just cutting out carbs. Just cutting out carbs with no strategy in place can really backfire.

A few things will happen on a very low carb diet:

1) Lose water weight (which is temporary and meaningless)
2) Mess up metabolism and lose lean muscle mass which will lead to more fat storage
3) Slow production of thyroid hormone

I educate my clients on how to eat the RIGHT carbs the RIGHT way to reach whatever goal they have whether it is to lose lots of fat or gain lots of muscle. Eating carbohydrates to see the best results and reach your goals requires proper knowledge and strategy. Do you know eating the right carbs at the right times during the day on a fat loss plan can accelerates fat loss by 50%? You need to learn not how to cut carbs but HOW to strategically manipulate/cycle them for the best results.

Contact me now to learn how to cycle and manipulate carbs to increase fat loss by 50%!

Your Fitness and Nutrition Coach,

~David Modderman

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Mistake 5#- Not Using Proper Form and Resting Too Much.

One of the biggest mistakes I see and have seen in the gym is people working out and not using proper form when they lift weights. These mistakes are usually made using free weights but I see them made on cable machines, and stationary weight machines as well.

Proper exercise execution and form is crucial for not only safety but seeing the best possible results from your workout.

The biggest form mistakes I see are:

1) Swinging and using momentum during the lifting and lowering of the weight. Though this will allow you to handle more weight but this type of form will get you no where as far as the results go.

2) The tempo of the movement is too fast and momentum takes over. Lifting too fast again prevents you from focusing on the muscle and only the movement. The muscle is always more important than the movement.

3) Using your lower back and lower body to help you through the movement. When someone struggles to lift a weight or to get a few extra reps they tend to use their lower back to help them. This is a recipe for disaster. You need to drop the weight and use proper form.

4) Bouncing the weight off your chest. This is very common when I see someone doing barbell chest press. If you have to bounce the weight then you are using too much weight. Bouncing the weight prevents you from really using all the muscle fibers in your chest and allows momentum to help you.

5) Not fully extending at the top of the lift and not coming far enough down to get the most efficient range of motion. Proper range of motion allows you to work all the muscle fibers in that muscle efficiently. Partial reps are not recommended for most people.

6) Locking the joints out on every lift. Locking your legs out at the top of the squat or locking your arms out at the bottom of a bicep curl. The problem with locking the joint out is one it puts more stress on the joint and two you lose the tension on the muscle and this makes the exercise less effective.

7) Not keeping core tight and looking down while doing standing exercises. During a squat its very common for someone to use their lower back and knees by looking down and leading with their knees and shoulders. This will put stress on their back and knees. Keeping core tight, looking straight forward, and sitting away from your knees (leading with glutes) will allow you to the squat safely and effectively and put stress on the muscle and not the spine, lower back, knees and joints. (see photo above)

I always tell my clients “You need to focus on the Muscle not the motion” You should always know what muscle you’re working and focus on the muscle while lifting and lowering the weight. If you’re not feeling it in that muscle while you’re lifting and lowering the weight then you’re probably not working it very efficiently. Any one can do the motion and movement of lifting the weight but if you are not focusing on the muscle you’re really not doing much.


Resting Too Much.

Another mistake I see in the gym is people resting way too much between sets of an exercise and between exercises. If your number one goal is strength and size resting will allow you to lift more weight. However, it will also affect your endurance and you keeping your heart rate up. So if you want to increase your strength more rest is needed yet I wouldn’t recommend resting more than 90 seconds maximum. If your goal is not strength and size there is no reason to rest so much. Ninety percent of the people that come to see me want to get in better shape, improve their stamina, lose fat, or get ripped. Yet I see so many people at the gym with these goals doing a set and resting for a minute or more. I recommend making your time and workout more efficient by doing super sets, or circuits. This will allow you to go from exercise to exercise and rest a muscle group with out resting your heart. This will also allow you to get a great intense workout and not to mention you will burn more calories, challenge your heart, and get your workout in a much quicker period of time .(30 minutes or less)

This concludes “The 5 Biggest Mistakes People Make In the Gym.” If you were making some of these mistakes I hope you will apply the new information you have learned and make your workout routine more efficient and effective!

Now let’s go get it!

Look for the next series “The 5 Biggest Nutrition Mistakes People Make In and Out Of the Kitchen” coming soon!

Your Fitness and Nutrition Coach

~David Modderman

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Those who know me and have trained with me over the last 12 years know one thing for sure I am all about efficiency and balance with the workouts and nutrition plans I give my clients.

Clients come to me because they want to:

1) Lose Fat
2) Build or Tone (maintain) lean muscle

The exercise question I have seen debated over the years is the order you should perform your cardio/aerobic exercise and resistance training if your goal is fat loss.

I have heard the argument you should do your cardio before using the weights because it will warm up your body. I have also heard the debate that if your goal is to increase endurance and stamina you should do cardio before your weights. These are both reasonable debates.
I agree with the first debate you should warm up your body before doing weights. However, that doesn’t mean long or intense aerobic exercise is the most efficient way to warm up your body and prepare it for weight training. I do however recommend a very light 2-5 minute cardio warm-up followed by some dynamic (moving stretches) stretches before doing weight training. This will get your body’s blood flowing and muscle warmed up to prepare it for using resistance and lifting weight.

If your goal is endurance and stamina doing cardio before weights will give you more energy for that cardio session. However, doing weights after long or intense cardio is not an effective way to build strength or lose fat and in my opinion it’s counterproductive and a mistake.
If you’re running marathons or training for endurance races then weight training can help you with endurance and performance. However, I wouldn’t recommend even doing weights and cardio back to back. I would recommend either doing them on separate days or doing those 6 hours apart. This will allow you to get the full benefits of both without risking energy/strength crashes or risk of muscle loss.

Getting back to why most people are doing resistance training and cardio in the first place is to build muscle and burn fat.

If fat loss and building muscle is your goal then the order you do weight training and cardio is crucial for seeing the best and most efficient results.

Let’s look at the science of what happens and what fuels sources your body uses during weight and cardio sessions.

During aerobic exercise there is a lot of oxygen present and you can use two things as a fuel source stored sugar (glycogen) or fat.
During strength training even though oxygen is present your body doesn’t need it to perform this activity because your blood vessels are constricted and oxygen is not being used very much if at all. Therefore during strength training you can NOT use fat as a fuel source it is not an option so you can only use glycogen.

If you are doing aerobic/cardio exercise first you will burn mostly glycogen as its your body’s preferred source of fuel. Follow with weight training and there is much less glycogen to burn therefore muscle will become a source of fuel once the workout becomes intense.

However, if you flip that and you do your resistance training first you will use your stored glycogen for energy (which is your only option) follow it with cardio now your body’s only remaining option is fat.

In simple your body will use much more fat for a fuel source doing cardio after weight training than doing it before.

Does this mean people can’t lose fat or see results doing cardio before weights? No, it just means it’s not the most efficient way and your workouts have a much greater chance of being more effective and productive by doing resistance training first. I always tell my clients it’s not always about training harder or longer but training smarter. Making things more difficult when you don’t need to and doing something that can be less effective in regards to someone seeing the best results will always be a mistake in my opinion.

So I would recommend the following in regards to doing weights and cardio:

1) Do weight training and cardio on completely separate days

2) If your goal is fat loss and building/maintaining lean muscle mass and you want to do them back to back always do your resistance training
before cardio. Also, try to keep your cardio to a maximum of 30 minutes after weights.

3) Separate your weight training and cardio sessions 6 hours apart. This will allow some muscle recovering and allow you to refuel your body.

4) Have a proper supportive meal a 60-90 minutes before exercise and proper meal/recovery shake within 30 minutes after exercise. This will allow energy for your body and will assure you have plenty of fuel for your workouts and not risk using muscle for energy over time.

Look for Mistake #4 coming soon!

Your Fitness and Nutrition Coach,
~David Modderman

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(some information referenced from Phil Kaplan’s article 2011 Mistakes)

Here are the fitness and nutrition mistakes most people will make in the first 2 weeks of January and beyond.

1. Going On A Fad Diet
Every New Year comes and people seem to start a diet. Whether it’s an extreme fad diet like detoxing your body, eating only soup or crackers or doing something that restricts calories like Weight Watchers, or South Beach. Following a “DIET” is a flawed approach. Most people fail to realize after all these years that any diet that restricts calories, or certain foods is doomed for failure! “BUT it worked for me before David! I lost 25 pounds on the Weight Watchers program.” My answer is well if it worked so well why aren’t you still doing it? And why are seeking me for help? :-) Sure maybe a low calorie diet will help you lose weight temporary but how will it effect your body long term? And can you maintain it for the rest of your life? Most diets will destroy metabolism. All restrictive diets will fail What people need is a balanced supportive nutrition plan with the right amount of calories, that includes real natural foods. The most successful plans to follow are those that will not restrict calories and will provide everything your body needs to build lean muscle, increase metabolism and BURN fat like a machine.

2. They will overtrain or not train properly
Overtraining is extremely common.. It’s the curse of most New Years Resolutions. For most motivation is quite high, yet the body’s recovery ability is low. The first few days of January, most will arrive at the gym, lift weights, bust out a few rounds on the treadmill or elliptical, and then do a few crunches or pushups before bed. For a few days you’re motivated and sore. Then . . . just sore. Then . . . you skip a few days and the soreness retreats, but so does the motivation. You need recovery to see results yet you must also train correctly to see the best possible results. This bring us to mis-training. Mis-training is a little different.

I am amazed how many people I see or talk to who have certain specific goals of losing weight or building muscle yet they are doing all the wrong things to reach their goal. If your goal is fat loss (not just weight) you need to create the correct environment to burn fat. Balancing on a bosu ball, taking 2 minutes rest periods between sets, and doing 2 hours of cardio a day is the not the answer. Yet, people are doing/trying this methods everyday with no results. It’s about following the right amount and type of resistance training, moderate aerobic exercise, and eating the right foods to increase your metabolism. Creating the right calorie deficit (not excessive) and then getting adequate rest is crucial. One of the best you things you to get better results is to get off the weight machine circuit at the gym and start to use all your muscle groups like you move in the real world. You should be training your body how it moves in the real world and burning more calories. You don’t live in a stationary position so you should NOT exercise that way.

3. They will buy the latest fad supplement or weight loss drug on the market.
I will make this very clear there is not a drug or supplement that will burn fat without the help of the right exericse and the right nutrition. If anyone says this supplement “WILL WORK” they are lieing because no supplement or drug will work on it’s own. Don’t waste your money on drugs like “Alli” or stimulants that contain caffiene. Most supplements that contain caffiene or stimulants (fat burners) that are highly addictive and can actually increase body fat long term do to increasing your cortisol levels (stress hormone) The only supplement that most people need to aid them in losing weight is a good whole food vitamin. The reason? Most fail to get all the nutritients they need from their nutrition so a good whole food vitamin will fill in those gaps. What whole food vitamin do I recommend? You can find it by clicking here: Whole Food Vitamin

4. They’ll cut carbs and calories
What are Carbs? Are carbs even carbs anymore? There are so many things labeled ‘healthy that are not” Carbs are our bodies preferred energy source. Yet, most people think they need to be eliminated completely to lose weight. This is not a good idea carbs are used for fuel to give us energy and help spare our proteins for muscle recovery. Our body is a machine and carbs and are fuel for that human machines. What are calories? Calories are a unit of energy! Meaning if you are not eating enough your body will actually feed of your own muscle to supply it with the energy it needs. Most people do not realize how many calories they need to eat in order to lose fat and keep it off. Don’t cut carbs or calories if you are looking for a long term solution for fat loss.

5. They’ll still expect aerobic exercise to be the answer
Most physcians still tell their patients the best exercise is to “walk.” Women still tend gravitate toward aerobic exercise classes and shy away from weights. Men and women find biking, rollerblading or running enjoyable and they mistakenly assume it fully takes care of the exercise component. Unless your only goal is to get more effecient and running or biking, then aerobic exercise will never be enough you to reach your goals. Aerobic exercise though important is still just a piece of the fat loss puzzle. One needs to challenge and protect muscle (even building a little bit won’t hurt) through resistance training. Resistance training is the key to maintaining/increasing muscle and increasing ones metabolism. Not to mention increasing bone mass and strength.

6. They’ll make too much of a drastic change and step a little too far outside of their comfort levels
Maybe this is you……, You went out on New Year’s Eve knowing it’s going to be “the last time.” January 1st, or perhaps January 3rd (Monday), you’re going to stop drinking beer, stop eating pizza and desserts, workout every day, and think only positive thoughts. The positive thinking is a good step, but you’ve developed habits that are with you until they’re replaced by new behaviors. Trying to change everything all at once is most likely gonna set yourself up for failure. You need to have solid structured plan of progressive steps in place or most likely you will not move forward effectively. For most cravings try to drive you to what you’re body is used to. Reduction in caloric intake leads to energy compromise, and then, before you know it, you’re failing to recover.

What you NEED is a properly balanced nutrition and exercise plan where you can set realistic goals, and from there continue to progress with the lifestyle change you need. You’re health fitness should just not be a 12 week program or 60 day journey but a journey that includes the rest of your life.

Your Fitness and Nutrition Coach,

~David Modderman

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Please Don't Use This Non Effective Machine

With over 10 years of experience as a fitness professional, I have been asked by hundreds if not thousands about how to use “the machines.” I have also met a lot of individuals on a regular basis who only use the weight machines.

When I ask somone what exercises they are doing, and they tell me, “I do this one.” They then demonstrate the movements simulating the use of the machine. “Well, David, first I do this one (they raise their hands overhead), then I do this one (they push out to the front) and then I do this one (they perform an imaginary pull down from some unspecified space overhead). As they explain and demonstrate the movements, they sincerely believe they have been working out efficiently, but they cannot tell me what muscle group they have worked. Interestingly, most of the people I have worked with, one on one, set up Fitness Coaching appointments with me because they are not seeing the results they were looking for when they first joined their gym or health club.

Here’s the reality. If you’re looking to improve form and function, if you’re looking to have a body that continues to perform at its best, believing solely in “the machines” as an effective workout may be a bad decision that will lead you to nowhere.

I am not saying machine workouts overall are bad. They are not. Even though they have the benefit of potentially working the muscles, they do not ask the body to move as the body moves in the real world.


Picture a seated chest press movement where your back is supported by a pad, your legs are fixed position in place with your hips at a 90-degree angle of flexion, and you thrust the handles out in front of you until your arms are fully extended. Where in the real world does that movement take place? For most of us, it never does.

Real world movement starts at the body’s center of gravity, and is supported by contraction of the muscles of “the core.” The “core” refers to the deep lying abdominals, the pelvis and lower back muscles that work to support the midsection, to stabilize during twisting movements, and to maintain balance as you bend, lift, reach, or throw. In real world movement the back is not supported by a pad, your body should have some freedom of movement, allowing the lower back muscles and abdominal muscles to develop functionally.

The way your body moves when you walk across the room is not limited to one muscle or muscle group. Most would say they would be using the leg muscles such as the quadriceps, hamstrings, and glutes to walk across the room. Unfortunately, if those were the only muscles you would use to try to walk you would fall flat on your face. If you were not using your abdominal muscles and the muscles around your spine to hold you uptight you would probably take a nosedive to the ground. If your not using the shoulder muscles in order for you to swing your arms, you wouldn’t be able to maintain balance. Real world movement involves all your muscles contracting in harmony. “The machines” isolate individual muscles. Machine movements can serve as a part of an effective routine, but they will never be the answer for you as a whole.

Why do I feel this information is important? I’ve seen many cases of connective tissue disorders and overuse injuries from individuals committed to years of working out on the weight machines. Most exercise machines put the force on a single joint or two joints. By performing movements using dumbbells, stability balls, medicine balls, and other forms of resistance, you spread the workload throughout your body and involve far greater muscle stimulation. You also find these exercises are more beneficial in your all daily activities that involve movement, making daily tasks less of a burden. You find getting out of your car, or bed in the morning requires less effort. Lifting a bag of groceries or a child becomes simpler. Your golf swing or tennis backhand develops a better sense of flow.

In summary, the machines have their place, and can certainly be can be used in a solid exercise program, but give me a pair of dumbbells, a stability ball, and some elastic tubing and I can teach anyone to achieve far better results anywhere.

If you are experiencing pain or discomfort in the hips, knees, shoulders, or elbows while performing specific exercises or machines, stop performing this exercise and seek a professional or medical evaluation.

Remember, a complete routine will have a balance between both resistance training and aerobic movement.

If you are asked to perform a given movement, you should learn and understand precisely what muscles are being worked and how those muscles can be best stimulated without risk.

Each and every program that I prescribe to my clients involves real world movements. If your only doing machines you are missing out on seeing true results and you are putting yourself at greater risk for injury.

Your Fitness and Nutrition Coach,
~David Modderman

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medical-poster

“Eat Right and Exercise” I am sure you have heard this phrase a number of times.

Whether it be from the doctor or friends it is phrase that has been used religiously in our society.

Very often when you visit a doctor or person in the medicial field. They often give you a prescription to help lower high blood pressure, lower cholesterol and diabetes, and even help lose weight. They don’t always focus FIRST on treating disease and health ailments with exercise and nutrition like I would suggest. In my professional opinion the right nutrition and exercise should be always the first option before any medication is prescribed.

However, if you have a good doctor he/she will also suggest you try to treat your issue with “Eating Right and Exercise.” Yet they really never seem to tell you what eat right and exercise really means and should mean to you.

What should “eating right” really mean for you?

I recently recording a video to explain what “Eating Right” should mean to you.

You can find the video below:

Look For Part -2 Before the weekend “What The Right Exercise” should be for you and your goals.

Your Fitness and Nutrition Coach,
~David Modderman
david@davidmodderman.com