3 Keys to Peak Physical Fitness

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Operating at an optimal level in life takes hard work and dedication and this should come as no surprise. If you are looking for the magic pill or potion you will never stop looking, cause they’re not out there. While there are things that can help in the process of becoming fit, it is how we live our lives that makes all the difference! Here are my 3 Keys to Peak Physical Fitness:

1) Start from within: Think about this, our body goes through a constant process of regenerating itself. Cells die off and new ones are created at an unbelievable rate. We are all familiar with the saying “you are what you eat”. The question I ask myself often is “why don’t people believe it”? Our body is literally regenerated from the foods we eat. Let the importance of this statement truly sink in. Now another critical piece to the puzzle here is post workout nutrition. When we exercise we literally caused trauma to our bodies through micro-tears in the muscle fibers. The need for quality protein such as lean sources of beef, eggs, or fatty fish along with carbs from fruit like an apple or blueberries and even adding in a complex carb such as a yam packs incredible nutrition to flood the muscles with amino acids to repair, boost energy, and provide glucose to release insulin to operate as the transport system in our blood stream.

2) Hit the weights: I have been working out for a quarter century and it has never been hobby for me. I fell in love with the feeling of the “burn” in my muscles through resistance training and never looked back! Now understand, there are many forms of resistance training and what I am referring to here when I say “hit the weights” is the necessity to incorporate resistance training into your routine. By adding stress on the body through resistance training you initiate the catabolic and subsequent anabolic process. Catabolic means to break muscle down. Now some people may hear this and think that this is counter-productive; not so. In order to increase lean muscle, gain strength, and burn fat we must do this in order for us to repair better than before or become anabolic which causes muscle growth. We are in an anabolic phase as we recover which consists of proper nourishment and rest.

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3) Rest and recover: As we just touched on, the need to get rest in order to recover from our workouts and the aftermath is paramount. So many people do not get adequate sleep and also don’t correctly train the body according to their goals due to a lack of planning or having no plan at all. A good rule of thumb is to get 7-8 hours of sleep. On top of this, stress management is critical. When we have an abundance of stress in our lives we release the stress hormone called cortisol. One of the negative effects of this is that this hormone causes the body to store fat, especially around the midsection (to this day I have not found a single person looking to do this). So as you can see what we do beyond just getting the required exercise needed to build the physique we have always wanted, rest and recovery plays a crucial part in being able to attain this goal.

If you implement these 3 Keys to Peak Physical Fitness into your life you will reap rewards almost instantaneously. How? Because they will positively impact your mood, effect your strength, and increase your energy almost overnight! Make today count!

Coach Steve

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

How to Be an Elite Trainer & Coach

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This message goes out to my fellow fitness professionals out there that day in and day out work hard for their clients and seek to deliver customer service and results at its finest. Whether you have been in the industry as long as I have or if you are just starting out, I wanted to share with you 3 keys to becoming the best trainer and/or coach that you can be. Here they are:

1) Understand what your product is and make it a repeatable experience. There is a phenomenal book and concept called the E-myth by Michael Gerber. This book helped me to understand the concept of entrepreneurism vs being a technician. I always prided myself on being an elite trainer being able to deliver results and great customer service. When I had my first personal training company we were blessed to be able to expand into 3 facilities through PA and had over 10 employees. When the economy took a nose dive in 08-09 my business took a massive blow (as did so many other businesses) and we were forced to close our doors. Now why do I share this with you. Because if you aren’t in business you cannot impact peoples lives because you need to make a living. It was at this point that I shifted my focus from being just a solid technician as a trainer to becoming a true entrpreneur in the fitness industry. If you are thriving you can help other people thrive. If you are struggling how effective can you be for others. Make no mistake about it, if you cannot support yourself and your family with your passion for fitness you will be doing something else and you will be robbing the world of another needed ambassador for this great industry. Our product is being able to have clients get the same experience day in and day out from your services. This is what they come to expect and if you fall short on delivering because you are just focused on writing up a workout routine you will lose your clients to someone who can provide them this experience.

2) Never have a bad day! Let me explain: I don’t care what you may be going through that specific day, you need your client to feel positive, upbeat energy that they can feed off of. There is no excuse to not deliver on this. I am not talking about being phony, I am talking about being selfless. We provide an amazing service to people and they trust us with their innermost secrets and emotions. We cannot let them down. We owe our clients our very best day in and day out. You getting burned out? Then do something different! You know the definition of insanity right? Doing the same thing over and over again and expecting a different result. If it is your schedule, pay rate, clientele, etc then you need to make changes to these things to bring you peace and joy in what you do. Because trust me, you aren’t doing anyone any favors by allowing yourself to stay in the duldrums of your current state of affairs. Make a change and embrace your decision!

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3) Never stop learning! You think you know everything? Congratulations you just started your downward trend to being overtaken by your competition who seeks to learn and grow everyday. Ray Lewis talked about working as if someone was trying to take your job. Guess what, someone is! How do you stay ahead of the pack? Lead it! Become and innovator. I am not talking about trying to come up with the next overused catch phrase in training or doing some ridiculous exercise where everyone in the gym is looking at you like you have no idea what you are doing (and they are btw). I am talking about coming up with ways to engage your clients that will cause them to truly want to make changes in their lives. Remember the workout is only one component of what you do. You are to lead by example and through this leadership your clients will be drawn to want to live like you do. If you are not striving to be all you can be your clients will follow suit. The pack follows the speed of its leader, period! Read, study, conduct trial and error, understand cause and effect and then implement what you learned and teach your people.

I hope you take the 3 keys to becoming and elite trainer/coach and implement them right away. Remember, tomorrow is a dirty word and never put things off til then what can be done today! God bless.

Coach Steve

Steve’s Bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. The most recent being Octane Fitness which he founded in March of 2016. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. He has also trained, coached, and managed well over 100 fitness professionals. Steve has worked with existing fitness companies in a consultant role to help develop internal systems and processees to more effectively grow their business and reach more clients. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Pack On Muscle With This Nutrition Protocol!

I wanted to put together a simple, helpful guide for guys looking to pack on some lean muscle. Follow these muscle building nutrition protocol tips to maximize your gains:

1) First thing in the morning take in roughly 20-30 grams of protein from a quality protein shake. This provides quick uptake of protein to “brake the fast” from your sleep.

2) Breakfast should be about 60 minutes later. Scramble 5-6 organic, free range eggs. You can use some healthy cheese and vegetables such as peppers and onions in your scrambled eggs. Also have 1/2 -1 cup of oatmeal (use almond or coconut milk if you prefer milk in oatmeal.)

3) Mid morning between lunch you should take in another protein shake or bar (see me for information regarding which protein supplements will suit you best) with a piece of fruit. This should also been done between lunch and dinner. Nuts (such as almonds) are also a good source of protein and healthy fat. You can also snack on veggies throughout the day.

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4) Lunch should be a healthy source of protein (chicken breast, lean meat or fish) with healthy greens and veggies. Use olive oil as your dressing (this is a very healthy source of fat) and a complex carb like yams.

5) Dinner should mimic lunch (Protein, carb and vegetables)
It is okay to have beef (must be organic and grass fed). You do not have a weight concern (if you are following a muscle gaining nutrition program) and this will only provide you with more calories.

6) Before you go to bed have one more protein shake. This will provide your muscles further nutrition to feed on and also provide you with more calories.

This muscle building nutrition protocol is what I have used time and time again to add 10-15 pounds of muscle when I was going through my gain phase. I also utilize an amino acid complex known as Master Amino Pattern before and after my workouts. One last thought; your workout schedule will also provide some variation in this nutrition layout. See me for further information on how this needs to be addressed.

Set goals and make strides every day towards accomplishing them!

Bon Appétit

Coach Steve

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Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.