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If You Are Willing To Change From The Neck Up, Then You WILL Change From The Neck Down!

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THE Exercise Physiology Show Episode 6

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THE Exercise Physiology Show

THE Exercise Physiology Show Episode 6

On Today's Episode I Talk About Fiber, Iron And Tabata Training

I received more questions!!

If YOU have questions or want to be featured on the Show, then email me at [email protected]

What are some foods that are high in fiber and iron?

Broccoli is high in both iron and fiber…
Nuts are high in both iron and fiber…

Iron

Peanuts
Beans
Legumes

Fiber

Cauliflower
Apples
Raspberry
Strawberries

What's the difference between rice cakes and bread?

The carbohydrate and sugar count. Make sure you find the gluten free and go free ones. I put peanut butter on my rice cakes!! Love'em!!

All organic rice cakes are the best.

My own topic here: Live For TODAY!

Set goals and project a little bit, but  make sure you are living for today. We have to stop worrying about the past.

We need to stop reacting and start responding. Tomorrow is not garu teed. Please keep that in mind if you are having a down day.

Ok…

Next for today is Tabata Training

I do a lot of it in the daily WODs. It's a form of interval training where you go Asa hard as you can for 20 seconds and then rest for 10 seconds. Tabata training benefits out weigh the work. It increases your oxygen consumption.

You might be asking yourself-What does oxygen consumption have to do with weight loss?

Well, the more oxygen you consume the higher your metabolism. It's called EPOC (Exercise Post Oxygen Consumption). Tabata training helps increase this the fastest way.

HIIT (high-intensity interval training) or Tabata Training  gives you a natural boost to b(HGH) which is needed for good health, strong muscles and has been shown to significantly improve insulin sensitivity, boost fat loss, and increase muscle growth. GO HERE to find out more about this topic…

20 seconds isn't very long. You CAN do push-ups, squats and/or full body extensions. If you are getting winded by the end of 20 seconds and you haven't completed that many reps, it's ok. That's the point is to get winded. Perfect practice makes perfect. To get exhausted IS the point.

Lastly: Fad Diets…

They simply piss me off!!

Depending on what your outcome is, the can work, but the sustained changes that are happening should be slow. That was just a side note.

I just want to thank you for being here. I ultimately am doing this for me, originally, then people started following me and asking me questions. So now I am doing this for you. This show and you keeps me accountable. Thank you for your likes, comments, questions, shares, plus ones and repins.

I have a question for YOU now…

If I didn't do a Show/WOD, would you continue to grow or would you stop?

Please consider commenting below with your answer if you find value. (Especially YOU lurkers!!)

THE Exercise Physiology Show Is Brought To You By…

Me with my education, experience and knowledge from my mentors. I am a former fat kid and former slightly overweight adult. I am an Exercise Physiologist, Volunteer Firefighter, Father and Husband. I KNOW what it's like to be BUSY! I have helped people in all walks of life GET healthy and STAY that way! Consider checking out my Coaching Program if you want a more focused approach with your journey.

Was this post about of THE Exercise Physiology Show Episode 6 helpful? Feel free to share with your friends if you got value. I would love to hear from you to know which part hit you the most.

Always remember…

If you are willing to change from the neck up, then you WILL change from the neck down!

I believe in YOU!

Now it’s YOUR turn!

Did This Help You? If so, I would greatly appreciate it if you commented below and shared on Facebook

Jed Kobernusz’s Coaching Blog
Skype: jed.kobernusz
Email: [email protected]
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Considering Coaching? Check out my monthly subscription HERE where I Help People Everyday.

7 Workout Myths

PS: Are you trying to lose weight but need some help? You may want to consider checking into my daily messages – Click Here For Details

PSS: Are you trying to stay accountable with your weight loss journey? Then this is the program for you– Go Here For Details

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3 Ways To Avoid Holiday Weight Gain

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I just wanted to wish you and your family Happy Thanksgiving

3 Ways To Avoid Holiday Weight Gain

Here are 3 Ways To Avoid Holiday Weight Gain

  1. Do 30 seconds of air squats before the “big meal”

  2. Drink a full glass of water before the “big meal”

  3. Chew each bite at least 30 times

Be grateful for what we have today, let's be grateful for being alive TODAY.

Did you know that the average weight gain in-between Thanksgiving and Christmas is 5-10 pounds? If you would like 120 workouts to help you get ahead of the “holiday bulge” GO HERE, I will send them to you in a strategic order. You won't have to think about it, all you have to do is move 😉 . I do warn you though, there will be side effects like more energy, feeling better about yourself and you will have the attention your friends and family.

Were these 3 Ways To Avoid Holiday Weight Gain helpful? Feel free to share with your friends if you got value. I would love to hear from you to know which part hit you the most.

Always remember…

If you are willing to change from the neck up, then you WILL change from the neck down!

I believe in YOU!

Now it’s YOUR turn!

Did This Help You? If so, I would greatly appreciate it if you commented below and shared on Facebook

Jed Kobernusz’s Coaching Blog
Skype: jed.kobernusz
Email: [email protected]
Periscope – Jed Kobernusz On Periscope

Considering Coaching? Check out my monthly subscription HERE where I Help People Everyday.

7 Workout Myths

PS: Are you trying to lose weight but need some help? You may want to consider checking into my daily messages – Click Here For Details

PSS: Are you trying to stay accountable with your weight loss? You may want to check out my Free 24 Week Program and App – GO HERE

If you enjoyed this post on 3 Ways To Avoid Holiday Weight Gain helpful , consider retweeting and comment below please

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Balance And Boxing

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Get as many Rounds as you can finished. Balance and boxing is something we all can work on. If you cannot get 6 rounds done that's no problem. Try to think about it this way, at least you are ABLE to DO some or most of it!! Let's be grateful for that!

You Got This!

Also, let pain be your guide. If you have muscle soreness be aware of it and push through it a little, but not to the point of damage or injury. Having joint pain? Then STOP, re-evaluate your weight, angle or positioning of your body. If you try the exercise again with joint pain still being present, then skip that exercise, there is NO harm in that.

OK here we go:

WOD #5 Balance And Boxing

1-6 Rounds

  • Side Sweep Knee Tuck Punch- 10 Reps total
  • Rocking Hip Lift- 10 Reps Total
  • Side Leaning Swing Kick- 10 Reps Total

This is a TOTAL BODY workout!!

You Got This!!

Was this workout on Balance And Boxing helpful? Feel free to share with your friends if you got value. I would love to hear from you to know which part hit you the most.

Always remember…

If you are willing to change from the neck up, then you WILL change from the neck down!

I believe in YOU!

Now it’s YOUR turn!

Furthermore consider sharing it. I would greatly appreciate it if you commented below also.

JedKobernusz.com

Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

Jed Kobernusz’s Coaching Blog
Email: [email protected]

Hang Out With Jed On:
Facebook
YouTube
Snap Chat
Instagram

Considering Coaching in addition to your current routine? Go to the Coaching or Work With Me page to find out more about my approach to weight loss that has helped MANY people.

PS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results and the best part is that I’ve used it. Most of all, I KNOW it will benefit you too… Click Here To Get Started

PSS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your daily dose: JedKobernusz.com/Newsletter

If you enjoyed this post about the Count Down To Greatness , retweet and comment below what was most noteworthy please.

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What Weighs More Muscle Or Fat?

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THE Exercise Physiology Show- Episode #5

What Weighs More Muscle Or Fat?

And More Questions!! 🙂

What Weighs More Muscle Or Fat

Topic #1

Slow Changes

The method that I teach and follow is small sustainable changes or one small change each week. It's not the sexiest in the world, but it's the most permanent. You see all these rapid weight loss programs or quick fixes out there. It's not sustainable change. It takes time to undo the damage that has already been done. I have endorsed some programs and if you want to know I can get you in. I follow the One Small Change approach. If you change really fast your subconscious mind doesn't take it in as truth. Your subconscious mind is like a crew of a ship and your conscious mind is YOU as the captain. If you tell the crew to drive into an ice burg there are going to do it without question. If you tell yourself you are going to change rapidly, then your “crew” will change rapidly, but they will also change right back to the way things were if you don't repeat the process. Also known as repetition. Your subconscious mind needs the repetition for the change to be concrete. Small Changes each week, One Small Change each week is the MOST PERMANENT. The simplest way today that you can start without doing much different comes in 8 simple words:

I Am

I Can

I Will

I Believe

SO…

Here is what I say and write to myself everyday:

I am Jed Kobernusz. I can do anything I say and write. I will hold my words as truth and law. I believe.

Give that a shot for 30 days and I am willing to be that your mind-set will change for the better. If not email me at [email protected] and I will mail you a $5 bill. You just have to prove to me that you actually did it for 30 days straight 😉

Topic #2

What weighs more 5lbs of muscle or 5lbs of fat? They both weigh 5lbs LOL It's a trick question.

The REAL question here is what takes up more surface area?

5 lbs of fat takes up more surface area. Take those two kinds of tissue and put it in a size 12 for women (the 5lbs of fat) and the size 8 for women (the 5lbs of muscle) that's the difference. I hear this a lot “I'm not losing any weight, so that means I am gaining muscle right?” No, not necessarily. If your pants are fitting loser then yes, you are. Again, if your weight is staying the same and your pants are fitting loser then, yes you are probably gaining muscle. Muscle takes up less room on your body. It's crazy to me when I hear that and people's pants aren't fitting any differently. That means you are NOT gaining muscle and losing fat. That means you are just staying at the same weight. AKA No Progress is being made! No Good!!

Topic #3

How do I (ME) believe in myself?

I do everything I can for personal development. I listen to a person named Paul Santisi. You can find him on YouTube or in click on the name. I linked up his YouTube Channel. It is some POWERFUL mediation! I work on personal development at least once a day. I do the 8 words everyday. If you say it enough you are going to believe in yourself.

Topic #4

Food prep containers. I did some research on what I think are some good ones to buy. There are SO many to choose from so I'll save you the time. Here are some pretty good options for food prep containers: Food Prep 1, Food Prep 2, Food Prep 3

Remember make it fast, make it easy. Throw them into a container and throw them in a container. Get your food prep done once a week.

Was this article on What Weighs More Muscle Or Fat? helpful? Feel free to share with your friends if you got value. I would love to hear from you to know which part hit you the most.

Always remember…

If you are willing to change from the neck up, then you WILL change from the neck down!

I believe in YOU!

Now it’s YOUR turn!

Did This Help You? If so, I would greatly appreciate it if you commented below and shared on Facebook

Jed Kobernusz’s Coaching Blog
Skype: jed.kobernusz
Email: [email protected]
Periscope – Jed Kobernusz On Periscope

Considering Coaching? Check out my monthly subscription HERE where I Help People Everyday.

7 Workout Myths

PS: Are you trying to lose weight but need some help? You may want to consider getting on my Coaching Newsletter – Click Here for Details

PSS: Are you trying to stay accountable with your weight loss? You may want to check out my Free 24 Week Program and App – GO HERE

If you enjoyed this post on What Weighs More Muscle Or Fat? , consider retweeting and comment below please

What Weighs More Muscle Or Fat? Click To Tweet
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Back Fat Exercises

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Back Fat Exercises is a pretty specific workout and I know it goes against what I say pertaining to spot training your body, but it's my blog and I can do what I want! LOL

Can it be possible for MORE Fat Burn? Oh yeah!! LOL This Workout Of The Day is all about back fat and the back bulge. These specific movements will help you to have a tone back.

Here it is:

WOD #4 Back Fat Exercises

1-6 Rounds

  • Back Lunges- 4 reps
  • Dead Lifts- 4 reps
  • Batmans- 4 reps

Keep up the good work!!

Let me know how it is going will ya? Communication is KEY!! What is going well? What isn't?

Thank you for allowing me to help you with your journey!

Was this article workout on Back Fat Exercises helpful? Feel free to share with your friends if you got value. I would love to hear from you to know which part hit you the most.

Always remember…

If you are willing to change from the neck up, then you WILL change from the neck down!

I believe in YOU!

Now it’s YOUR turn!

Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

Jed Kobernusz’s Coaching Blog
Email: [email protected]

Hang Out With Jed On:
Facebook
YouTube
Snap Chat
Instagram

Considering Coaching in addition to your current routine? Go to the Coaching or Work With Me page to find out more about my approach to weight loss that has helped MANY people.

PS: For just a couple bucks a day, let me guide you through an exclusive process with TREMENDOUS results and the best part is that I’ve used it. Most of all, I KNOW it will benefit you too… Click Here To Get Started

PSS: Want more motivation? Tired of the same old crummy routine of life? Rather then going to another newsletter you won’t ACTUALLY read, hop on mine to get your daily dose: JedKobernusz.com/Newsletter

If you enjoyed this post about the Back Fat Exercises , retweet and comment below what was most noteworthy please.

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