Complete a Short Survey & Get the It’s All Heart DVD Half Off

Are you looking to add time and quality to your life?

Have I got good news for you—I am doing a special promotion for my It’s All Heart program just to prove how effective and doable this fitness program really is! No matter your abilities, inabilities or exercise experience, It’s All Heart is something ANYONE & EVERYONE CAN DO!

A single program kit includes a DVD, resistance band, exercise ball and pump, and daily journals for recording your heart rate and progress. But for just $9.95, I’m offering the It’s All Heart Level 1 or Level 2 DVD set for half price! That’s right, my 30-minute video series is yours to keep for half the price. All I ask in return is that you complete a short online survey to learn how I can better serve YOU.

You can’t fully know where you’re headed until you understand where you are–Level 1 participants have pre-existing injuries or pain, while those completing Level 2 experience no pain or difficulty at all. Either way, I’ve made it possible for both groups to gain REAL results from my fitness program.

Think about it as the ultimate test drive to a better life! This deal is limited to the first 50 respondents only, so they will go FAST. What are you waiting on? Start living better today.

Join My It’s All Heart Fitness Class, May 7th at 8 pm!

 

It’s All Heart 

A Total Body Fitness Class Offered by Bobby Whisnand

 

 What makes this program different? 

Regardless of your abilities, health issues, or exercise experience 

ANYONE & EVERYONE CAN DO IT

What You’ll Get:

• A class specifically designed for those with mobility, balance, energy and joint pain issues
• NO GYM MEMBERSHIP REQUIRED
• Full body workout including resistance, cardiovascular and flexibility
• Options for exercising for 30 minutes or for one hour
• Learn kickboxing, functional movement, and core building moves
• Increase your mobility and reduce joint pain
• One-on-one time with Bobby Whisnand and his trainers
• The classes compliment the It’s All Heart fitness program by Bobby Whisnand

The Next It’s All Heart Class:

• Class starts Wednesday, May 7th at 8:00pm
• Location – Performant Fitness, 4112 Legacy Drive, Frisco TX 75034
• $10 per person/per class
• What to bring: Comfortable clothing that allows for optimum movement, a water bottle, and a towel
• To register or inquire about Bobby’s It’s All Heart classes, email Bobby@BobbyWhisnand.com or call 214.926.2639

 

Can’t attend this class or would like for me to hold a fitness class near you? Call or shoot me an email. Or, try the full It’s All Heart video series here. 

 

Mobility 4 Life

I want to live as long as I’m alive. I want to keep moving freely, run when I want to, play sports, exercise without pain, and enjoy life for as long as I possibly can. And, by the means and methods of which I use to exercise, eat, and manage my stress, I will most certainly enjoy the rest of my life to its fullest and I want the same for you.

I have listed my top four things you need to do STARTING NOW to ensure you too will live well for the rest of your life.

1. Become Educated in Exercise – The single most valuable thing you can do is to start learning about your body, your muscles, and your joints; not only the different muscles but more importantly how these muscles, ligaments, tendons, and cartilage work during exercise. As many of you have heard me say, “Over 90% of what I see in our exercise arenas is not only incorrect, but detrimental to future mobility and quality of life”. In most cases, I see the gym as a waiting room for orthopedic surgery and joint replacement. If you want to learn how to exercise the right way, come see me and I will teach you exactly what it looks like and feels like to exercise correctly.

2. Prepare and Recuperate – These two things are the most common elements missing in fitness. Most of your success in fitness will come from what you do OUTSIDE of your exercise routine. You have to prepare the body for exercise with the right nutrition, timing of your pre workout meal, plenty of rest, and positive productive thinking. The exact same things apply to recuperation; good food¸ timing of food, rest, and positive mental attitude are the keys to full recuperation. Plan ahead, be ready, produce, and seal the deal.

3. Become Educated on Nutrition – The absolute best thing you can do when starting to eat healthy is to get educated on nutrition. Not diets and eating plans but good old basic food. Learn what different foods do for you, how your body uses them, timing of digestion of different foods, and how certain combinations of foods affect your body. This is where it’s at; there are far too many of us with different genetics, needs, goals, and lifestyles to pin down any one eating plan that works best. Once you truly learn about nutrition, you can write your own plan. To start with, get rid of those fried foods and those sweet things we call deserts; Ok, maybe a little desert every now and then.

4. Toughen Up; There’s a Fight Comin” – Getting healthy and maintaining a healthy lifestyle is not easy. It’s a daily, weekly, monthly, and lifelong battle. It is easier for some than others but over all, it’s a fight. You must understand that there will be many ups and downs and this is all natural. EVERYONE goes through this but it’s the tough ones that prevail and succeed. There will be obstacles and stress around every corner so be prepared. Stress is a part of life; managing stress is the key so learn to train your mind as well. Find a partner who has similar fitness goals as you and keep each other in check by providing accountability.

The key to living as long and as well as you can begins with education; education on correct exercise and nutrition. And, as with anything in life, being prepared is always the best way to go but don’t forget the recuperation side as well. And last but not least, get tough, stay tough, and power through life’s challenges that will always be along your road to a better longer life.

“To live is the rarest thing in the world, most people exist; that is all.” – Oscar Wilde

To Avoid Cancer, Think Small; Very Small

Avoiding cancer is on all of our minds because we have all been touched by it in one way or another. Although cancer cannot always be prevented, there are many types of cancer that can be avoided by the way we eat, live, and breath. It basically comes down to our immune system having the ability to fight off or destruct a mutated cancer cell before it replicates and takes hold in several areas of our body. To put yourself in the best possible position to defend against cancer, you need to fight on a cellular level; that’s where cancer starts. Here are my top things to do on a daily basis to keep your cells strong and ready to fight at all times.

1.) Build super cells with super foods – This is exactly why the American Heart Association and the American Cancer Society place so much importance on – eating plenty of fruits and vegetables and whole grains. And, it is equally important to eat a low fat diet and maintain a healthy body weight to keep your cells strong and healthy. The strength of every cell in our bodies is determined by how strong the mitochondria are within each cell. The mitochondria are the powerhouse of the cell; the motor of each cell which needs oxygen and good nutrients to stay strong. Clean food = clean fuel = clean blood = strong and healthy cells.

2.) Get moving – Our bodies were made to move and when we move, our blood circulates more to provide oxygen and nutrients to every single type of tissue we have in our bodies; our muscles, soft tissue, bones, and organs. When a body doesn’t move much, everything about our bodies weaken and are subject to bacteria and viruses which can and do cause cancer. Viruses and bacteria win their fight on a cellular level when your body cannot fight it off fast enough. Mobility gives your body the ability to kill cancer before it starts and that’s why you should aim for 30 minutes of moderate activity for five days a week as a minimum.

3.) Avoid the bad stuff – We all know what this means; use of tobacco in any form, drinking too much, not wearing sunscreen, drug abuse, and many others. I’m going to add a few; not sleeping enough, over training in exercise, not managing stress, not getting your medical screenings, and not washing your hands. All of these weaken your body by weakening your individual cells. Avoiding cancer is tough enough without making it harder on yourself so get the bad stuff out of your system. We all have our vices; moderation is the key my friends.

One day, cancer will be cured but, for right now, we have to protect ourselves as much as we can by the way we live. Our bodies do what we tell it to do by the way we eat, live, and breath. And, to battle against a very big and silent enemy, we must start and keep the fight on a very small level by developing and supporting cellular health. Fuel up, run the race, and live to fight another day.

Exercise: Too Much, Too Little, Just Right

In an era filled with countless new exercise programs, new exercise methods, and newly designed exercise equipment, our choices to get fit are numerous. The issue is definitely not a lack of effective fitness programs available to us, but more of a lack of understanding of just how much exercise do we need to get and stay fit.

Almost every single bit of literature and information available to us about exercise is about making sure we get enough exercise but there is very little that addresses doing too much. Here’s a number for you; over half of the people that I see exercising on a regular basis are over training. That’s right, OVER training.

So, how do we know the amount of exercise that’s just right for us? Your exercise routine should match your fitness goals and your routines and goals are far too many to address here. But, no matter your fitness routine or goals, I have listed some guidelines that tell you if you are doing too much, too little, or just right.

1. Include off days – every exercise program needs to include off days. I recommend that you take two full days off a week and split them up across the week. For example: 3 days of exercise, 1 day off, 2 days of exercise, 1 day off. Your results are determined by how well your body is recuperating; you need days off to fully recuperate.

2. Exercise Durations – get at least 30 minutes a day for five days a week of moderate exercise and on the other end of the scale, do not exceed an hour and a half a day for five days a week.

3. Soreness – you may experience muscle soreness the next day or even 1-2 days after exercise which is called delayed onset muscle soreness (DOMS). But, you should not have soreness in the same muscle for more than three days. Soreness is NOT an indicator of a “good” workout; just make sure your soreness is not in your joints.

4. Avoid Pain – You should NEVER experience pain when exercising. Pain can be and is a sign of over training and injury. There is discomfort with exercise such as getting out of breath, experiencing the burning sensation in your muscle during exercise, fatigue, being tired, and mental exhaustion but you should never have pain. If you do have pain, stop exercising and let your doctor diagnose this pain. Make sure you aren’t doing too much and that you are recuperating enough from exercise.

5. Your Immune System – the right amount of exercise can and does strengthen your immune system. However, too much or too little exercise can weaken your immune system and make you more susceptible to bacteria and viruses. If you are exercising and you frequently get colds, you could be over training. Check your training frequency and intensity and make sure you are recuperating from exercise. If you are not exercising, starting a fitness program can and will strengthen your immune system. And, don’t forget to wash your hands after exercise and keep your hands out of your face.

6. Eat Well and Understand Nutrition – eating good food is only part of eating well, the other part is eating at the right times. My new exercise program, It’s All Heart, has a 45 minute nutrition segment which details not only what to eat, but when to eat. Make sure you are eating an hour and a half t0 two hours before you exercise and immediately after exercise. Read and understand how the different foods affect your body and energy, this is very valuable information and will improve your workouts.

7. Monitor Your Heart Rate – Invest in a heart rate monitor or start taking and recording your heart rate several times during your workout. Also, start taking your heart rate at different times of the day including before you go to sleep and right before you get out of bed in the morning. An elevated resting heart rate can mean you’re not exercising enough or that you are exercising too much as well.

8. Listen to Your Body – In addition to your heart rate, your body has other ways of telling you if you are doing the right amount of exercise. Pay attention to your energy levels throughout the day, how well you are sleeping, and monitor your emotions, moods, and mental energy. When you are exercising right, your energy, mood, sleep, and feelings of well being are very high but when your exercise levels are not what they should be, a downward spiral of feelings can become the norm.

Exercise and eating well are the keys to living as long and well as you can, just be sure that your exercise program or the way you are exercising isn’t actually taking years off your life. Treat your body now how you want it to treat you later in life and I’ll see you on your next exercise day.

Healthy Sweet Potato-Pecan Casserole Recipe

Thanksgiving is rapidly approaching. Known as the holiday for over eating, I am taking time this month to share with you several healthier recipe options for your upcoming holiday parties.

This sweet potato-pecan casserole is everything you want in a holiday dish: It’s satisfying, but won’t leave you stuffed.

Ingredients: 

• Cooking spray
• 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Preparation:

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

*As seen on http://www.foodnetwork.com 

Eating Clean – the Dirty Truth

Throughout many of my blogs I talk about eating “clean” and this seems to always generate questions about what I mean by “clean”. Eating clean is a lot more than eating good nutritious food; it’s also about when you eat and your food combinations. Here is my checklist of the three things you need to do to truly eat clean.

Eating Whole Unprocessed Food – this is where reading labels are so important and specifically reading the ingredients. The ingredients should be nothing other than what you are intending to eat. Eating certified organic food is a great start but there can still be preservatives and fillers which can throw you off of eating clean. And, watch those sodium levels.

Eat Small and Often – timing is a big part of eating clean. Spreading your calories throughout the day ensures a higher metabolism and a much lesser chance of storing body fat. Eating small amounts of good nutritious food is much easier for your body to break down and process for energy.

Eating Good Food Combinations – this is the one where many people make mistakes.  Overall, you should shoot for 50% carbohydrates, 20% protein, and 30% fat. This is a general guideline and will fluctuate per individual and according to your weight loss goals. A good rule of thumb is to shoot for making half your plate fruits and vegetables and use the percentages I listed above during most of your meals. If you are trying to lose weight, greatly reduce or eliminate carbohydrates from your dinner.

To truly eat clean takes a lot of dedication and knowing that it’s about a lot more than just the food you eat. You can still become unhealthy by eating good food if you eat too much, too often, or in the wrong combinations. Your body and especially your heart love you when you give it clean fuel to run; Keep it clean, rev it up, and run like the wind.

Your Immune System – Building the Ultimate Force Field

Nobody likes getting sick, and being under the weather is both inconvenient and without prejudice. Those nasty viruses and bacteria which have been on earth for a long time have only gotten stronger and are constantly evolving with each day. They are a constant threat to everyone’s health and as we get older, our immune system needs help to stay strong to defeat these germs on a daily basis. The key is to build a strong defense and to make sure you have the ultimate force field.

Make these things I have listed a part of your everyday life so you can build and maintain a strong immune system and kick those viruses to the curb.

1.) Wash those hands – Always wash your hands before touching your food and it’s also a good idea to keep a small bottle of hand sanitizer when eating at restaurants because menus are full of germs from many people; think about it. And, keep your hands out of your face.

2.) Get plenty of sleep – Sleeping is your body’s chance to recuperate from your day. When you do not get enough sleep, your immune system takes a hit and you will be more susceptible to bacteria and viruses. Shoot for 8-9 hours of sleep every night.

3.) Manage your stress – Stress weakens the body and the mind and causes you to expend energy which you normally wouldn’t spend under less stressful conditions. Stress is a fact of life and mostly unavoidable; find a way to manage it and get some relief.

4.) Get active – An active body is a more healthy body if treated right. The right amount of exercise strengthens your entire body and especially your immune system. Exercise creates blood circulation, growth hormone release, hormone production, and burns calories which all equate to better health. Although exercise is healthy, be sure not to do too much exercise; this weakens your immune system.

5.) Eat clean fuel – Food is fuel and clean fuel burns hot. When you eat “clean”, you are eating 4-5 servings of both fruits and vegetables a day; fruit and vegetables are full of high quality vitamins and minerals which create and support a strong immune system. High quality protein and whole grains also play a key role in building a strong immune system. Make sure you are also getting enough essential oils (Omega 3, 6, and 9) in your diet to ensure healthy cells. And, last but not least, drink plenty of water every day; at least 100-120 ounces a day.

From head to toe, we are only as strong as our weakest length. Maintaining a strong immune system is a daily fight and you have to pack a powerful punch and build a strong force field because germs are planning their next punch and will hit back.

The Bottom Line

You know that 360 degree look you get of yourself in the dressing room as you’re trying on new clothes and you see angles of your body that you do not see on a daily basis? In most cases it’s really hard to see what your backside looks like and, in my experience in personal training, it’s the number one body part that people (mostly women) want to look good. So, I want to give you my top three tips to keep your “bottom line” in shape.

1.) Squat and lunge – the two best glute muscle builders and shapers. When doing squats, keep your feet wider than shoulder width because when your feet are wide, the emphasis is more on your hips and glutes than your quads. Press off of your heals instead of your toes and go slow during the entire exercise without bouncing. When doing lunges, go slow and press off your heals instead of your toes. Spread your feet out so that your knees are behind your toes when lunging and go slow without bouncing at the bottom.

2.) Stop running or reduce your running time – depending on your body type and genetics, running can cause you to lose muscle mass in your legs and glutes. Instead, substitute a stationary bike or do some kick boxing to replace your running.

3.) Avoid over training – over training can and will rob your body of muscle and this will show up or be noticeable in your legs and glutes. Your legs and glutes are the biggest muscles in your body and are the muscles that will deplete and reduce if over trained. Make sure you are getting plenty of protein and log your training and training durations.

The idea is to keep as much muscle as you can especially when trying to lose weight. The areas of your body with the most muscle are also the areas which will be most affected when exercising too much or the wrong way. We all want to look good in all areas of our body especially those areas we cannot see but others see all the time. And, that’s the “bottom line”

Weighing Your Options

When it comes to managing your weight, it really comes down to making more good eating choices than bad choices. Now, if only it were that easy. We all know that the opportunities to eat bad food, fast food, and too much food are literally around every corner. With all of this convenience to make bad eating choices, we need to weigh our options before we make that bad eating choice that is going to make us feel bad for eating poorly. Before you drive through that fast food restaurant, eat way more than you should, or go crazy eating at the next party, take a second to run through this checklist.

• Is It Worth It? Are a few moments of satisfaction from eating bad food worth the despair you’re going to feel for the next several days or even weeks for making a bad choice?
• Remember When – remember how you felt the last time you made bad eating choices and how bad it made you feel. Remember asking yourself “why did I do that?”
• It All Adds Up – Every single choice you make adds up over the long run. If your good eating choices outweigh your bad eating choices, great things will happen; keep the scale in your favor.
• Be Honest and Be Accountable – journal your food, both good and bad. But, write down EVERYTHING you eat and drink and be honest with yourself by leaving nothing out. This leads to accountability and can help you make the good outweigh the bad. Read your journal often and make a point to review it often.

Weight management is a part of life. It is different for all of us and some of us have a lot tougher time than others at being successful at having and maintaining a healthy body weight. Whatever your challenges may be with your weight, constantly remind yourself of how good it feels when you make the right food choices, especially when that choice was made in the face of temptation.  And, take another step to where you really want to be and smile.