1.Motivation- Try to scroll down and look back on your old photos. Take a look in the mirror, without motivation, it’s easy for a person to get discouraged and lose the battle on preparing their day to achieve their fitness goals. full-time dedication and consistency are the two main ingredients. Bare on your mind that it is a long process of execution.

2. Sleep- Early to bed and early to rise makes a man healthy,wealthy and wise. Start your whole day to be active. You can sleep for the range of 5.5 hours and be fully functional.  On the contrary, science believes that 8 hours of optimal sleep is way healthier. Take note your muscles recovers during sleep. Apart from that your metabolism re-energizes and your mind refreshes. We need it physically and mentally

3.Routine- Your goal is to maximize your day,time and energy. What are your needs? How would you execute it? One good example is stay away from your phone when you first wake up. You need to filter it out and scale the important task

4.Plan-Writing down a plan is more concrete and actionable. Think about your priorities and prioritize if they could have a big impact on you.

5. Fuel- To be fully functional our body needs to be fueled up. However, we need to know the  right amount of fuel to put on.Supplementation is a fuel upgrade but you need to consult to the experts like me to know if it’s right for you. You need to differentiate the adequate Emotional and Body needs.

6.Work out- Work your ass off! Nothing is more easier than having a set of rules and routines to follow.  Most people don’t realize how working hard pays off in one day. Considering we have 24 hours per day and 7-8 hours of it was dedicated to our sleep.

7. Skin- Drink atleast 8 glasses of water it can save you from dehydration and helps to flash out toxins. During summer you can refrain harming your skin by using less make up. Apply sunblock that comes in SPF 30. Re apply it every 1-2 hours. Take note throw that unused sunscreen you bought from last year! The best foundation you can wear is healthy glowing skin

8.Clothing- Looking for fit clothes is like a 3D effect it hides your weaker point, Show your stronger point, choose breathable fabric and be sure its not polyester.Perhaps it is better to wear light colors because wearing dark colors absorbs more heat and light.Shades on and flex what you paid for

9.Sex- During sex our brain naturally releases dopamine, seratonin and oxytocin which are referred as our “happy hormones” that could help to decrease the level of your anxiety and stress. through sex it is highly possible that it will reduce prostate cancer risk. though It is not daily increase but rarely decrease. Cultivation. Watering the plant. Removing the soil. That’s How you grow a plant. Don’t seed if you don’t want a new plant to grow.

10.Me time- Pause for a moment when you feel burning out. Go for a quick run, Meditate or walk alone. Read some New York Times Best seller books. This is quite good to find your Objectives and how to achieve your objectives. Go on a quiet place reflect what happen on that week or the day itself. Review your life experiences.  Self love is the greatest middle finger of all time. Futhermore, According to Alfred Adler a psychotherapist on his final theory “striving for sucess” our behaviour is motivated by highly developed social influence and we are responsible for what we are. cause a little trouble it’s good for you

#bodymechanicblog

Launching:
The New Integrated Fitness Training Model (IFT-model) – is a program design where do we start. Where do we start the programming(how) and what are the key concepts we need to understand before increasing the program. Imagine How to build a house. We start to create the blueprint before building the house. We start at the “Base Foundation” of the house. Establishing and Re-establishing the Efficiency before Increasing and Changing the program.

From the Starting Level to Top Phase Training program. To Fundamental Changes through Fitness Zone Programming. Clarify and Simplify the terminology from base to top level, Phase by Phase. To movement to Performance Training and Load/Speed Training.

Adding different Assessments. Collaborate approach that bring to expert programming. Creating Measurements before adding and Changing the program. Decelerate(reduce) training level to give importance in recovery and nutrients expenditure on training period and time management for another more important things than training. Ex job, work, activities, meetings etc.

Note:
This is applicable to all Group instructors(Zumba instructors, Yoga, spinning, etc) Fitness trainers, All trainers, Coaches, Sports coaches(boxing, muay thai,basketball,etc).
#ACEIFTMODEL
#BODYMECHANICBLOG

In running, the simplest goal is to run in the finish line either 5k, 10k and 24k marathon run.

What is 85% RULE OF RUNNING?

Great runner athletes start on the calmness and relaxation of the body mind laser focus strategy how they will apply there strength, speed, Agility, balance, form, and breathing from the start to the finish line.

In running you cannot apply “POWER” in the start. Giving 100% All out strength and All out speed and without saving energy in your last kilometres.

The best example is:

– On your first kilometres you give your 100% speed sacrificing your form of breathing. After your last two kilometres your breathing capacity collapse until your heart rate exceed to maximum pump and then you need to pause, break or go for a walk to recover your heart rate (heart pump). It takes time to recover your maximum heart rate until you finish your running to walking.

It’s more on saving your strength from start to last, reserve your endurance, stamina, from start to last. Maintaining the proper form of breathing from start to last.

Giving 85% Strength, Speed, Endurance, Stamina and saving 15% in Coordination of body relaxation, Control Breathing from start to finish to Longer your capacity applied every kilometres is more faster than 100% All out speed and power.

“What gets measured gets managed” – PETER DUCKER,.

Measuring the proper amount and dividing the energy you apply and getting the right Accuracy in the right target and goal. You can finish the line on the right time.

My tips in running:

1. Learn the proper form of running

2. Start slow calm and relax your body

3. Learn the proper form and different form of breathing and experiment. Apply to yourself to get the right form of breathing that accurate to your body

4. Stay Focus

5. Avoid comparing yourself to others.

Coach Ian the Body Mechanic blog.

Why does exercise make you fatter?

More define example:

I’m working hard in the gym and I seem it’s making me fatter and gaining more weight. How it can happen?

Yes it’s possible

GOING TO THE GYM IS NOT A “COMPLETE SOLUTION” TO LOSE YOUR WEIGHT AND LOSE FAT?

The fact and reason why it can happen people in the gym they don’t have a complete solution what suppose to do, not only inside the gym but also outside the gym. What usually you do is going to the gym breakdown muscle fibers and build muscle in your training. Use, spend and burn your calories in your actual training. The Goal is intensify your training to build and burn the calories to lose weight, lose fat and build muscle.

After your 1-2 hours training in the gym the next 22-23 hours is more important. People don’t realize what to do after the next 23 hours and after your training.

If you don’t have plan or prepared for the next 23 hours you can make a bad habit, bad intake, bad decisions or undecided decision that makes your routine into worst part eating what you want, eating the food you don’t need or eating food that is bad for you. Because you don’t have well planned and properly prepared for your food intake for the next 23 hours.

The Science cycle explanation about it. Is? Your going to the gym to train, exercise, burn those calories and build those muscles for an hour. “Your Appetite” go high makes you more hunger and because you don’t have properly prepared to your meals or you don’t have created a plan of what you need to eat your metabolism and your hunger going higher and higher until your mind decided to feed me then you go to nearest drive thru(Mcdonald) , Nearest restaurant(Carinderia), Nearest convenient store(7 eleven), Go to fridge and take the easiest food to eat, Eat what you see, Eat what you want.

You cannot control your cravings after your training absolutely true. You don’t have properly setup your program, setup your routine, proper setup plan for your meal prep, your not prepared of what you eat.

Therefore what you need to do!? You need to make sure. You have Plan, Prepared, setup your program before and after your training from your exercise and meal plan. Inside and outside the gym you have your meal we’ll planned and we’ll designed to your lifestyle.

“Lack of Awareness on what your doing, Lack of Plans to a mission, Weaker weapon to a battle. Can lead you to failure – Coach Ian The Body Mechanic”

“We’ll planned, Accurate move, Right target can lead you to maximum results” – Coach Ian The Body Mechanic.