Countdown to 35: Part 2

I want to start off this blog by saying I am not a doctor or nutrient expert (clearly),and am not advocating Intermittent Fasting (IF) for everyone. I just wanted to chronicle my journey, and for me, It is a critical piece of getting healthy.

Cutting back on food, and changing the type of food I’ve been eating, is a challenge for me (as I’m sure it is for a lot of people). And by far the hardest time for me is late at night. After the kids are in bed and the TV is on, my mind immediately goes to what is in the pantry. The first thing IF offers me is that structure around time. It forces me to consume calories within a certain time period, 12-8pm. After 8pm there is no question about if I have enough calories left in the day to sneak in a snack. Or if a few chips would really make that big a difference. After 8pm its water only, no matter where my calories fall for that day.

Without this structure and planning, I tend to grab for whatever is easier, not necessarily what is healthier. By knowing that at 8pm my food intake stops, I strive to make healthier, more filling choices during my eating window. I can’t push off the “healthy” food for “later”. I could choose chips now, but the next morning is going to be a tough one if I don’t get enough protein in now. It forces me to make better choices, knowing that my time is limited.

The final piece I really like about IF is the idea of actually feeling truly hungry. We get so used to eating at consistent intervals, and I often wonder if I’m actually hungry, or my body is just used to being fed so often. IF switches that up and makes my body use ALL of my food. It’s help me reset and realize when my body is actually asking for food to fuel it, and not when I’m just bored or it’s been a few hours.

With the structure of IF in place, my next focus is shifting my focus just from overall calories eaten to tracking Macros like fat, carbs and protein. More on that in the next blog!

How To Deadlift Without Hurting Your Back

Many people are nervous to deadlift heavy weights because they are afraid of hurting their backs. Here is a quick queue from Coach Joey to help you stay in position and get stronger.

When was the last time you felt amazing?

When was the last time you felt amazing? Do you even remember what it felt like? Like being on top of the world. We have one go around here we have to make the best of it.

Want to feel better? Generally more fruits/veggies and lean proteins and walk everyday.

Want to get rid of aches and pains? Getting stronger is a good start.

Want to move better? Daily mobility drills and it starts with World's Greatest Stretch (look at some of the posts in RI Trainers Unite)

Want to lessen inflammation? More fruits (berries) and less processed foods.

Start with these simple tips. Then move onto other simple things. Life isn't simple but improving it can be simple when we stop trying to "hack" everything.

When you’re ready to take it a step further, reach out to me. I’m taking on 5 new nutrition clients this fall. People who are really ready to change their health and get in the best shape of their lives. People who are sick and tired of feeling sick and tired.

Let's chat and figure out a schedule to meet and go over your diet. - jtabstrength@gmail.com

The 80/20 (aka 90/10) Rule

Ever hear of the 80/20 rule? Most people have when it comes to nutrition. It’s a pretty simple concept. 80% of your nutrition should be “clean and healthy” and 20% can been a “treat”.

Want to get lean? If that is the case then you really should follow more of a 90/10 rule.

A simple way to look at it is 9 items should be low calorie, single or close to single ingredient items and 1 out of 10 can be whatever you want.

1)      Spinach

2)      Broccoli

3)      Lean meat of choice (steak, chicken, turkey, etc)

4)      Potatoes

5)      Oranges

6)      Blueberries

7)      Oatmeal

8)      Quinoa

9) Raspberries

10)      Ice Cream

Your meals should be about the same. For every 10 meals, 9 should be pretty simple, “clean”, “healthy”, and correct ratios for your macro needs. Then one meal every 10 can be whatever you want!

Figure you eat 4 meals a day, that means every 3rd day you can have a whatever you want meal, within reason. This rule does not work if you’re eating something super high calorie, like a whole pizza or something. Eating like this will ensure you get and stay lean and still keep your cravings at bay since every third day you can have a small meal of whatever you want.

Any questions about this protocol? Want to learn more about your macro needs? Please reach out to me at jtabtraining@gmail.com  .

Sprint for Fat Loss?

Usually we want to say “it’s a marathon, not a sprint” in the fitness field. This eases anxiety over having to look a certain way tomorrow or getting results like yesterday. Also, as many people know, if you want to do it right, it’s going to take time. While I completely agree with the above is most situations, I thing the opposite is true when it comes to fat loss. Here me out! I’m going to steal a saying from a World Renowned Strength Coach named Dan John.

"Fat loss is an all-out war. Give it 28 days – only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies." - Dan John

He happens to have been a Theology Professor as well, hence the Revelations reading.

I think he’s onto something, and here’s why. How many of you out there have been “trying” to lose those 5-20lbs all year, depriving yourself of all of your favorite foods. How many OVERSTRESS about fat loss ALL YEAR LONG? How many people are “over it” cause it’s been 5,498 months straight they’ve thought about fat loss? And how many of you have done all of this and still aren’t seeing the scale change? I hear ya. It can be frustrating and cause undue stress.

So, instead of doing all of that, here's a better approach. Take one month, plan ahead when there are very few distractions (possibly a month or two before Summer “festivities arise”) and CRUSH it. Literally crush it. Get super strict tracking your calories and macros, and don’t allow yourself days to “cheat”. 30 days of work and see how much fat you can literally lose in 28-30 days. Even if you gain some of the weight back, you’ll most likely still be at a net lose. From only 1 month of extreme living. And to be honest it doesn’t have to be that extreme if you plan ahead with a Nutrition and Strength Coach (hmmm…wonder where you can find one of “those” peoples around).

Now, this doesn’t mean that the rest of the 11 months will be a free-for-all. There has to be a few “rules” to live by. Most of these rules center around moderation and portion control, so you can enjoy food, without undoing all of the work you’ve done.

Another benefit to going strict for a month? There is a hormonal adjustment to getting leaner. Your body becomes better at staying leaner and your body utilizes calories much better (hello insulin sensitivity).  

Ready to get started? Contact Coach Joey to set up a nutrition consult to put together the best plan for you and your goals.

My Fitness Journey - Weddings, Pregnancy and a Pandemic

I started my journey with Jtab Training in the spring of 2015. At the time my goal was to lose weight and tone up before my wedding that summer. I had never weight trained before, but as someone who had never been a fan of exercise, I was always on a mission to find something I could stick with.

I fell in love with strength training. In my 20’s it was a way to keep my weight down and look good in a dress. It was easy to stick to my 2 day a week routine, because the results were obvious and visible.

When I got pregnant with my first child in 2017, I used my time at Jtab to ensure I had a healthy pregnancy, free from as much discomfort as I could possibly be. And it worked! Toward the end of my pregnancy, I was in the gym just days before my daughter was born. The strength training I did while pregnant allowed me to have the endurance to push through 18 hours of unmedicated labor. I credit each of those workouts as giving me he strength I needed to get through those first few overwhelming weeks with a newborn.

After her birth, I was back  in the gym 8 weeks later. This time my goal was to get as close as  I could to my pre-pregnancy body. I used my time to restrengthen muscles that had laid dormant for weeks, and shed the excess fat that had accumulated from a few too many pregnancy cravings. It was tough at first, between balancing life with a new baby, a business, and a body that couldn’t do the things it used to. It felt like “starting over” again, building slowly back to up to weights that would have been easy for me pre-baby. But by sticking through it, I was able to hold an increasingly heavy baby, which become chasing after an increasingly mobile toddler.

Then the pandemic hit. And my goals shifted again. Working out no longer was strictly about how my body looked. It became an outlet for my sanity. It provided me a way to work through my frustrations at being locked in a house for months with a bored toddler. It was a way to process my emotions about losing my clients, one by one, as their business doors were shuttered from pandemic closures. It was a way to shift my attention away from the fear, and anxiety, and uncertainty, at least for a little while, and focus on self care.

However, like all businesses, the shut down of the Jtab gym and quarantine, meant I had to find this outlet at home now. And while that was good at the time, it meant that when the gym finally reopened, it felt like restarting again in a way. I didn’t have heavy weights at home, and going months without lifting them meant starting back towards the beginning again.

When I got pregnant again in early 2021, the plan was to continue to workout through my entire pregnancy. However, this time, things didn’t go completely as planned. Between a car accident that put me in early labor (and subsequently on multiple rounds of rest), and a toddler whose school was consistently being shut down during a Covid spike, I didn’t make it in nearly as much as I wanted to.

When my son was born in December, I realized what a toll this pregnancy took on my body. I had gained significantly more weight this time around, and now months of not working out  lead to a weak back, diastases separation in my core, and arms and legs that tired easy.

Now 11 weeks postpartum I finally returned to the gym. I am still 20 lbs heavier than I want to be, and can lift significantly less than I could before I left, but I’m ready to start over again.  My strength training journey has been a series of starts and restarts, but it’s been the only thing I’ve been able to stick with for all these years now. I may not always be where I want to be physically, but I know that staying consistent in my workouts is the only way I’m going to achieve my new goals. Goals which now include a little bit of everything - to stay strong and healthy for my kids, to maintain my sanity, and of course, to fit back into my jeans again.

I think the point of my story is to show that everyone’s relationship with working out changes and evolves over time. Your exercise journey is never a straight line up. It often includes hills and valleys, and could include multiple restarts, like mine does.

It doesn’t matter if your coming off of a pregnancy, an injury, an illness, or just a busy time in your life. It doesn’t matter if your goals are mental, physical, or to be able to button up  your jeans again. Jtab welcomes everyone, and will create custom programs to help you achieve those goals, and maybe surpass what you even thought you would be able to do.

Myth Busters: It's too hard to eat protein

Your body needs protein. I think we can all agree on that. The disagreement usually comes when people start asking, “how much?”. This blog won’t be the place to tell you exactly how much you should be getting individually, but I can tell you it’s probably more than you think and more than you’re getting in now. Even if you are not lifting weights regularly or an athlete, your body needs protein. It allows us to function better, and leaves less room for easily stored carbs, fats and sugar. It is also probably the hardest macro to overeat, although you’ll see in this blog we’re going to attempt to try!

The classic idea of adding 1gram of protein per gram of bodyweight is a good starting point for people that are strength training and/or athletes. This ensures that your protein requirements for sport or activity are totally met with plenty to spare for other bodily functions. Athletes or strength trainers should aim for between .7 grams per bodyweight up to 1.5 grams per bodyweight (as long as they don’t have any pre-existing conditions).  

A huge benefit of protein is that is has the highest rate of satiety. Try eating 3 whole chicken breasts compared with 3 big pieces of cake. Which one is harder to eat? Which one leaves you full for hours later? For anyone that has attempted to eat that much chicken, the answer is pretty obvious.

When it comes to consuming that much protein, many people struggle and say they can’t eat enough to fill their quotas. They also think of foods that require a lot of prep and time to cook. However, that is not always true. Some easy foods that are high and protein and low in fats and carbs are:

Chicken and Turkey breasts/tenderloins  

Lean (more than 90% lean) beef/bison/wild game meats

Tuna/Salmon/White fishes

Minimally processed deli meats (look for no nitrities/nitrates)

Turkey Bacon/Canadian Bacon/Ham

Egg whites

Low fat/no fat dairy products (Yogurt/Cottage Cheese/Cheese/Milk)

Protein powders (Vegan/Whey/Egg/Beef) and Essential Amino Acids (EAA)

Use these as your base meals/snacks and you will be on your way to better body composition and health. If you have questions about your specific diet or want to build a nutrition plan customized to you, contact Joey at jtabtraining@gmail.com.  

Myth Busters: Working out only once a week isn't worth it

Everyone thinks that in order for exercising out to be effective, or “worth it”, you have to do it multiple times a week. And while that would be ideal, for many of us our schedule doesn’t allow us to take the time to get a gym more than once a week.

So, if you fall into that category and you can’t workout with a trainer or at a gym more than once a week, you might as well just give up right?

WRONG. Hear me out. 1 Workout a week (consistently EVERY week) = 52 workouts a year. Not doing anything because you don’t think it would be “worth it” = 0 Workouts a Year. What’s better 52 or 0?

Now, more the science (and some psychology). Most people begin a workout routine in an attempt to lose weight. Because I don’t like the term “weight loss”, I like to turn it around and say we should only be focusing on fat loss and muscle gain. Because this is what most people really mean when they mean “lose weight”. Often our goal is to change our bodies, which means taking down the fat, and  replacing it with lean muscle.

When reframing your goals this way, they actually make a lot more sense. Because in order to most effectively burn fat, you need that muscle mass. Muscle burns through calories at a much more efficient rate.

Although those lines, building or keeping muscle mass through strength training has also been proven to help lose fat better than only doing cardio. Building muscle will continue to burn calories long after the workout is over. And the even better news? It only takes one heavy workout a week to keep strength/gain strength effectively. One workout of heavy weight lifting a week will put you on the right track to succeed in your goals.

In addition, staying consistent with that ONE workout a week will put you on track to making healthier choices the rest of the time. You will “want” to eat better and move more on the days you’re not in the gym. Your other “workouts” don’t need to be inside the gym either. You can walk, jump rope, do bodyweight workout circuits or anything else that gets you moving and feeling motivated.

This is CRITICAL for long lasting fat loss and health. The more you move, the better for every aspect of health. All it takes is starting with that ONE heavy strength workout a week. Trust me. It builds character as much as it builds strength and resiliency.  

The top at home exercises you shouldn't be doing (plus alternatives)

Today I’m back, and I may be bringing some crushing news for some.

If you’ve been in the gym you’ve probably noticed there are a few “common” exercises that I never include in my programs. Whether it is because most people get the form wrong, or it just trains your body in a counter productive way, these are moves that I try to keep out of the gym and keep away from those working out at home.

These moves are usually very common in home workout programs, and most likely you’ve done them before, a few times. But don’t worry, I’ve provided alternatives you can do to get just as good a workout, without all the bad stuff.

Check them out below! If you have any questions, are unsure about form, or are looking for a more customized at home, or in the gym program, reach out to jtabtraining@gmail.com!

Can’t Gym? Then Home!

If it was hard to get the gym before, it’s almost near impossible now. Between home schooling, lack of childcare, changing work hours and oh yeah, a pandemic, a lot of people either can’t, or aren’t comfortable heading into the gym. While I absolutely understand that, it doesn’t mean you can’t or shouldn’t workout still. As we’ve seen throughout the past few months of shutdowns, our homes can be excellent places to get and stay fit.

There are many benefits to doing a home program, whether you’re utilizing it as a standalone program or a supplement to a heavier gym workout or two. Since most people don’t have heavy weights in their homes, most home workouts utilize light weights, bands or even body weight (and my home program is no exception). To really get results with these light (or lack of weight), we need more volume than we are getting a “regular” gym workout of 30-60 minutes. This mean more reps to fatigue the muscle than you would with heavy weights at the gym.

Ideally, this program would complement a gym routine so you could get a good mix of heavy and light weights. Can’t get to a gym now? Although you will be missing the heavy part, you can still get in good volume at home with JTab’s new Home Program for a great workout. 

1)     All you need is your body and a few bands to get the job done. What job you ask? Gaining muscle mass. That’s right – a home program that helps you gain muscle mass without the heavy weights. “But Joey I’m trying to lose weight!” I hear you but let’s attack weight loss (what we really mean is fat loss here) differently this time. Gaining muscle doesn’t mean you’re going to become huge. In addition, building lean muscle will help reduce fat due to increased calorie burn.

2)     This program is simple, yet effective. This is a program that they doesn’t require a Master’s Degree in Kinesiology first. It also doesn’t utilize a million exercises or muscle confusion. Doing a very few exercises correctly and intensely can provide great results.

3)     This program is done for you, so you don’t have to think, just do! Take a break from the million other things you have to manage during the day and just move your body.

4)     Jtab’s Home Program has videos to follow if you need them so you can ensure perfect form.

The results will come when you do the program the way it’s designed and stay CONSISTENT!

Message me for more details!  

What the Avengers can teach us about life now, the pandemic and fitness? Pt 1. Life in a Pandemic

1)    “I still believe in Heroes” – Nick Fury, Avengers

And by heroes we mean all the people like the Doctors, Nurses, all Hospital staffing, grocery store employees, delivery drivers, cleaning crews, restaurant staff, and the many others who are keeping this country (and world) running. If you are trying to help out in any way, you are the Heroes and we believe in you!  

2)    “Whatever it takes” – Captain America, End Game

We are being called on to do whatever it takes to rid this country (and World) of this virus. Join together and let’s do whatever it takes to overcome!

3)    “There was an idea, to bring together a group of remarkable people, to see if we could become something more” – Nick Fury, Avengers

Usually great things come from a group effort, so let’s keep united and fight as one! We can’t have people doing one thing and half the people doing another to fight this.

This also means keeping others in your thoughts when making decisions. Don’t hoard things you don’t need so other people don’t have to go without. Offer to pick up food for a neighbor who can’t leave their house. Share resources with those around you whenever you can.

4)    “Cause if we can’t protect the Earth, you can be damn sure we’ll Avenge it” – Iron Man, Avengers 1

If this isn’t relative now with protecting the Earth from this Virus, I don’t know what is. We can’t protect everything but we can avenge the pain that some have felt.

5)    “If we’re going to win this fight, some of us might have to lose it” – Barton (Hawkeye), Civil War

Unfortunately this rings true right now. Some of us have lost the fight but we will win the war over this Virus.

6)    “The city is flying and we’re fighting an army of robots, and I have a bow and arrow. None of this makes sense” He later goes on to say “But if you step out those doors, you are an Avenger” – Barton (Hawkeye), Avengers Age of Ultron

Make a decision and stick to it to be all in and help out during a crisis or stay inside and someone will come get you. If you can help, then decide how you are going to help and be “all in”.

7)    “With all that’s happening, the things that are about to come to light, people might need a little bit of old fashion” – Coulson, Avengers 1

After this is over, I think going back to old fashion communication might be in order. Re-connect with people, re-introduce yourself to neighbors, and town folk. Let’s re-learn how to speak in close proximity to people again.

It’s also the time to get back to some “old fashion” fitness in our homes. A lot of us no longer have access to fancy gyms and equipment anymore – but it doesn’t mean that you can’t stay strong.

8)    “No mistakes, no do-overs. Look out for each other. This is the fight of our lives” – Captain America, End Game

We don’t get do-overs in this life. Look out for your family, friends, co-workers during this crucial time. We are literally fighting for our lives or our family’s lives here.

9)     “The World has changed and none of us can go back. All we can do is our best, and sometimes the best that we can do is start over” – Peggy Carter, Captain America

We might not be able to go back to pre-virus days but we will start a new better life after this is over! Write it down, the World will be better when we “start over” and create a fresh start.

On a micro level, you can apply this to your day-to-day. Had a bad day? You can start over tomorrow. It doesn’t mean you have to totally give up on your fitness and nutrition goals, personal goals, or work goals because today didn’t work out as plan. Wake up tomorrow with a fresh start.

10)  “Today we don’t fight for one life, we fight for all of them” – Black Panther, Infinity War

Although we have lost people, we are still fighting the good fight to save as many as we can! So do your part to help the fight. Stay home as much as possible, social distance from those not in your immediate family, support local businesses when safe to do so, and look out for those who are the most vulnerable in our communities.

Jtab Training: 2020 News, Updates and Classes

1) Jtab Superhero 3 Day a Week Program is online for sale! $60/month, there are 4 total months worth of progressive power, strength, and functional muscle building workouts! If you start the beginning of January by end of April/beginning of May you will have a killer Superhero Body for Summer! Nutrition will be an additional service but discounted if you buy the Superhero Program. I will send you videos each month or coach you up on the lifts for the month when you purchase. The price reflects that coaching.

2) Speaking of Nutrition consults, I am available off hours for Nutritional Coaching one on one and soon will have group nutrition sessions.

3) Superhero Class will start up again on Sundays, 11am-12pm. Drop-ins are welcome, at least 1-3 months previous lifting experience is required but I can tailor it to intermediate (there are actually very few advanced lifters around, I wouldn't even be considered advanced). Price is $10/person. If you bring in 2 or more people I will give you a discount on your class.

4) Men's Power Hour will resume Wednesdays (starting January 8th). 7pm-8pm. This will be a 4 week package class, $40/per month. If you miss a class, it's on you to make it up during the week). Any additional info on this please message me directly.

5) I will take a few more online coaching clients. I will customize a program to fit your gym/home setup and ability. The next few clients will be $100/month if you sign up for 6 months.

6) I have a few more spots for in house training. This is where I have eyes on you and can coach each set and keep you progressing the way you should be. It is all semi-private training. First appointment is an assessment $60, then training is monthly "memberships" of $110/4 (once a week), $180/8 (twice a week), $235/12 (three times a week). I have not raised my in-Jtab prices since the get-go.

My prices for professional training and services are beyond super "cheap". I've had many people tell me I should be charging more, twice, three times as much. Although I know I should be, I don't so you WIN if you take that opportunity and train with me. You will not regret it! I've trained hundreds if not a thousand or two people and they will ALL tell you I'm worth it. Isn't it time to start investing in your health? 2020 can be the year you get in the BEST shape of your life or just another year you "get by" and sludge through it feeling weak, not able to do the things you really want to, not feeling confident at the beach, not being the best you, not living your best life as the kids say nowadays.. the choice is yours, all you have to do is be willing to put in the work and let me Coach you!

Jtabs New Favorite Snack

Snack is a funny word. Us fitness professionals and nutritionists can’t decide if snacking is healthy or not (but that’s another blog for another week). But for those of us in the real world, snacks are a part of life. Especially mid afternoon or late night, when you need something to carry you through to you next meal. Here is a snack I’ve been loving lately (particularly late night) and wanted to share. This recipe can be adjusted slightly to feet any macro need you may have.

Yogurt “Slop”

Best name ever, remember it’s MY concoction so I can call it anything I want.

• ½ cup (half serving) of PLAIN Organic Greek Yogurt from Stonyfield Farms (10 grams of Protein, 4 grams of Sugar, 0 )

• 2 Heaping TBSP of Organic Peanut Butter from Trader Joe’s (10-12 grams of Protein, 20ish Grams of Fat, 4ish grams of Sugar)

• 1 serving of Carob Chips (1 serving is 5 grams of fat, 9 carbs, 0 sugar) (I usually use unsweetened but also have Chatfield’s and that brand is 10grams of sugar and 5 grams of fat per serving), could use Blueberries as well here for more phytos

• 1 serving of Purely Elizabeth plain granola (use plain oats for lower calories or omit altogether for way less carbs and added fats)

• A few ounces of Walnut (or any other nut based milk is fine) to add some liquid to consistency (I use about 1/3 serving so negligible calories)

Got pain in your hands? Try this!

Today at home exercise is a super simple one that can really make a big difference in your day-to-day.

In today’s world we’re constantly on our computers or phones. We’re typing, texting, watching videos and scrolling through social media for hours a day. These things can take a big toll on our hands (those have muscles too, you know!) and can leave them tight, achey and uncomfortable.

All you need for this super simple roll out is a golf ball (or tennis ball) and a flat surface. Check it out!

How to Drink More Water

A quick and dirty video all about how we can all get more water in our lives. We have heard it before, and we’ll hear it again - drink more water! So here is my favorite thing to do to make sure that happens:

Diet and Training or is it Training and Diet?

Which one is more important?

Age old question asked and answered by many different fitness and nutrition professionals. So, I figured I would take a crack at it. There are a few different people:

Some tend to want to “just” go go go and not focus on diet or use food as a reward for all the hard work they’ve put in. Sometimes they feel that working out gives them a license to eat whatever they want. However, chances are you won’t find them on the cover of a fitness magazine anytime soon. As the great Strength Coach Mike Boyle says “You can’t out train a bad diet”.  

Some “diet” yet don’t want to “sweat” or lift any weights or only see exercise needed for athletes. These people will probably lose muscle mass (and trust me you want to keep and make as much of it as you humanely can!) by not taxing the muscles to at least stay strong and big. As we all know, “Muscle burns more than fat!”

Coach Joey has a pecking order for overall health. It is as follows:

1)     Strength Train 2-4 times a week. This will tell your body that you “need” the muscle you already have and encourage some new muscle hypertrophy (growth) to be able to keep moving the way you want and stay active for years to come

2)     Keep your protein high for 2 main reasons…. Higher protein will help you keep muscle and aid muscle hypertrophy. It also serves as a satiety trigger which is super important because if you don’t feel full or satisfied you WILL overeat and probably gain lots of fat. Having trouble getting in the right amount of protein? Consider an Amino drink or chewable pills. It provides you with all the amino acids. You can find my favorite, and the best cleanest ones are here: Amino Pills + Amino Powder

3)     Get your phytos in! Vitamins and Minerals from food first then supplement when needed. Fruits, veggies make up your phyto nutrients. For now don’t worry about how much (although 5 servings of fruit at a time might be a little too much for most). Veggies as much as possible as long as each vegetable isn’t covered in cheese sauce (toppings add lots of unnecessary calories). This will help ensure your body functions properly and overall health is optimized. Not getting all your phytos in? Consider an organic greens powder to drink to fill in gaps.

4)     Make sure you move each and every day (and no getting in and out of the car doesn’t count as movement haha). Should be Yoga, walking, light stretching, basketball game or similar, cardio strength circuit, etc) This will not only burn a few extra calories but will also keep you mobile and encourage your body to keep joints mobile and strong.

5)     Calories NEED to match your activity level and your level of fitness. It also has to match your body composition currently. Example a super muscular person probably needs more calories than the person with the same height and weight that thinks playing video games is a strenuous form of activity.

To answer the question, like most things in life is a good balance of exercise and “diet”. Just don’t be all one sided if you want a balanced healthy body.

Part 1 of 3: Why Semi-Private Training May be Right For You

Don’t we all like “best of both world’s” scenarios?  Committing to a solid workout routine is difficult enough, and when you have to compromise on that routine, it can make it difficult to to stick to. Well here at Jtab we have a few “best of both world’s” situations.  I learned early on in my training career that I was going to focus on a style called semi-private.  Today I am going to focus on one of the benefits of this style of training.  

Nowadays everyone is trying to find the cheapest prices for their favorite products, right?  Go to a store and see what the want and immediately take out their phones to see if they can get it cheaper on Amazon, etc.  I admit I do that also sometimes.  When it comes to training and fitness there is no difference.  Planet fitness’s popping up all over the place and offering $10/month memberships for whole gym access.  What could be better than that, right?

Most people have come to realize that private one-on-one training is pretty expensive.  I mean go to your boutique personal fitness center, or the local big box fitness center and you are looking at a price of at least $60-100/hour.  On top of that, they want you to buy a “package” or 5-15 sessions and before you even know it, you’ve spent a month’s mortgage on “personal” training.  Those sessions will last you a month or two and then you’re left to re-up.  This leads to a quick exit of training when people realize they can no longer afford the steep prices.  No one is faulting the trainers here, they need to make a decent hourly rate so they can live, right? But for most of the middle class, this expense is out of reach. 

Enter semi-private training.  This is the game changer, the “best of both world’s, the win/win/win scenario.  Most semi-private is typically more than a half the cost of private training.  This is due to having more than one person in at the same time.  The trainer can spend great quality coaching time on you and the others in the gym, yet you pay way less that the private option.  This allows the client to keep up with training month after month, without blowing their budget.  On the flip side, it allows the trainer a better income while charging their clients a fraction of what personal training costs.  I feel this is the ultimate win/win.  If the trainer is skilled, you will not notice any drop off from one on one to semi-private in terms of coaching, cueing and spotting.  While the client usually is responsible for their own sheets and setting up and breaking down their equipment, that is the small price to pay for paying a fraction of the cost of training.  

Guest Blog: Java Ladies Getting Healthy with Jtab

Today we borrowed a blog written by 2 of our favorite new members, Stephanie and Emily of Java skin care. They talked about how they joined Jtab in an effort to make healthier choices, and incorporate more exercise in their life. Check it out below to learn more about their experience and their skincare line, JAVA.

At JAVA we’re always trying to make healthier lifestyle choices – and we made a REALLY good life choice when we started working out at Jtab Training with our friend Joey. We’ll admit, it had been quite a while since we’d had a regular exercise routine and the thought of getting back into the swing of things was more then a little intimidating. Lucky for us, we found a fantastic guide back into the world of fitness and now we’re not only feeling stronger and healthier, but we actually look forward to working out!

Joey Taraborelli is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. At Joey’s gym, JTab Training, he offers a variety of programs available to fit every need, schedule and comfort level. From private to group classes, high school and college sport training, the awesome trainers at Jtab will work with you no matter your fitness level. With customized nutrition plans and open gym time available, you will build muscle, decrease body fat and live healthier as you tone your body in a safe and encouraging environment.

“I wish could I teach all of RI how to properly strength train, our state would be more fit and healthy if I could!”

We sat down with Joey to find out more about training, opening a gym and of course coffee:

What inspired you to open your own gym? “I wasinspired to open a gym ’cause I really wanted to help people get strong, and gain confidence in themselves.  I was also sick (still am! haha) of the myths in the Fitness Industry that people believe in. (Need “cardio”, don’t lift heavy (for females mostly), you can’t get “cardio” from lifting, lifting is dangerous…. Reality is it’s WAY more dangerous to be weak!)”

What is your Training? “My philosophy is lift heavy weights, get strong, get healthy and don’t eat like an idiot (eat like an adult).  What that really means is I want people to be strong, fit, and to eat the way they “should” be eating, LOTS of protein, as much greens as they can get in and limit carbs and alcohol.” 

What is your passion outside of the gym? “Passion outside the gym is easy, hanging out with friends. Also enjoy watching my athletes’s games, playing volleyball when I can, and of course watching my Superhero movies and shows!  HULK SMASH!”

Your favorite JAVA Product? “Favorite JAVA Product is the scrub, I have lots of dark scar spots and it helps smooth out my skin organically and without chemicals.”

How do you take your coffee? “Coffee black with stevia (cold brew when I can)” 

Learn more about JAVA, view their products, and how organic raw coffee can transform your skin care routine.

Band Zercher Good Mornings

We’re back with another at home exercise this week. These Band Zercher Good Mornings are easy to do at home with minimal equipment (all you need is a band). Not only does the “zercher” part strengthen your core, but this movement also promotes lower back health and strength, glute and hamstring development, and upper back strength. Check it out!

Don't Got Glutes? Glute Camp Will Help!

Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!

After purchasing this program everything will be laid out for you and includes:

• Complete weekly workouts included a different one for each day of the week,
• An online tracking sheet to keep track of your progress and what day you're on,
• Videos showing proper form so you can maximize your workouts, 
• And a private FB group with Joey answering any questions glute related.

3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!

The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!