Go Fit Colorado

08/10/2021

See what other are saying about Go Fit Colorado!

08/07/2021

Huge shout out to Victoria for sticking with a workout routine, and getting steady, long lasting results! She has taken her health and wellness seriously with consistency, resulting in amazing returns!

05/20/2021

Let’s Talk about ...
The , it makes your p*e smell bad, but what does it ? Fresh asparagus spears are a good source of such as lutein, zeaxanthin, carotenes, and cryptoxanthins. Together, these flavonoid compounds help remove harmful oxidant free radicals from the it from possible cancer, neurodegenerative diseases, and viral infections. Asparagus is a very low-calorie . 100 g fresh spears carry just 20 calories so eat all you want!

05/18/2021

Let’s talk about ... The 🍠 one of my all time favorites. I just started meal prepping about 3 weeks ago. And damn straight I add a sweet potato to every meal! Sweet Potatoes are a meaning they are more nutrient than other . Sweet potatoes are a rich source of as well as containing a great array of and including , , , and they're a good source of most of our B and vitamin C. One of the key of sweet potato is that they're high in an known as beta-carotene, which converts to vitamin A once consumed.

11/21/2019

Is the for you?

Today we are going to take a dive into the Keto diet. There is so much information floating around the Internet and so many opinions. Let’s stick to the facts and go based off this Harvard health study.

The facts are Keto is nothing new, this diet has been around for hundreds of years in the medical field. Before the Keto diet became the next weight loss fad, it was a diet to treat drug resistant epilepsy in children.

In the 1970s a doctor named Robert Atkins popularized the low carbohydrate diet for weight loss. Over years lots of other diets came from this concept.

The science behind the Keto diet explained in this article is described as,

“It is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis).”

In order to obtain Ketosis, you need to eat between 20-50 Carbohydrates each day for 2-4 days. Since the carbs are so low, you are eating a “a diet rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.”

There is a lot of debate on wether this type of diet is actually healthy or sustainable. This article suggest because most people are eating “poor-quality fats from processed foods, with very few fruits and vegetables.” That this diet isn’t going to be the healthiest option. It is also not a very sustainable option and is considered a “yo-yo diet”

A better alternative is “A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.”

You might want to think twice before you go all in on the Keto diet, as it may yield weight loss results at first, there is no evidence or any research on how it will effect you in the long term, even if you are able to sustain this way of eating.

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

11/20/2019

One of the first things I learned about five years ago when I was working as a personal trainer at 24 hour fitness, was educating potential clients on the Pillars of Fitness.

When it comes down to it, health and fitness is broken into four pillars. Exercise, Diet, Mental, and Rest.

These four pillars sound very simple, yet the more people I sat down with and elaborated on the pillars, the more I found people were missing at least one and even sometimes several pillars. These pillars work together, and are a huge key to support and maintain your overall health.

I will be going over all four of these equally important pillars in the next couple of weeks.

Today I want to focus on Rest. (this pillar goes hand and hand with recovery, which I will dive deeper into another time)It’s reported that about 68% of adults don’t get enough sleep. Since all of these pillars are equally important for overall health, and if you have one of these pillars missing, you’re already sitting on the edge of your health.

The top concerns with lack of sleep, (which is classified as getting less than 6 hour per night) is weight gain, high blood pressure, and decrease in immune system power.

I want to share tips that I learned from a Harvard Medical Study, (link posted below with more details) that will help you overcome any sleeping deficiencies and get you on the right track to have all four of your pillars holding your health up strong.

1. Go to bed and wake up at the same exact time everyday.
2. Use the bed only for sleep & S*x.
3. Cut Down on Caffeine.
4. Be physically active.
5. Limit Daytime napping.
6. Quit to***co.
7. Be cautious of Alcohol consumption.
8. Improve your sleeping surroundings.
9. If you can’t sleep, do something relaxing like read/meditate.
10. Avoid taking Sleeping Medication.

“https://www.health.harvard.edu/staying-healthy/successful-aging-10-tips-for-better-sleep”

11/18/2019

Let’s talk about and

For the last year I’ve been eating about a pound of fruit a day. At the beginning of each week I throw all of my berries (blueberry, strawberry, blackberry, and grapes) into a big bowl and wash them thoroughly. On top of that, I also get enough grapefruit, papaya, and other various fruits to last me the week. This habit has had a huge impact on my energy, and overall health.

Eating fruit before your first meal of the day, is one of the key factors I tell all my clients to do, especially if you’re intermittent fasting. Fruit is one of the easiest things for your body to digest, it will prevent you from overeating, and it will keep your bowls regulated.

Most people think they should stray away from an abundance of fruit, because of its excess sugar. However this is false.

There are several types of sugars, but today I want to stick with the two most common types.

Sugar that occurs naturally in fruit is called FRUCTOSE. (So easy to remember) there is no need to avoid Fructose when it’s in Whole Foods, and in the form of a fruit, as it’s naturally occurring and rich in nutrients, water, and most importantly fiber. GOOD SUGAR.

The other type of sugar want to talk about is called Sucrose, this type of sugar is a combination of fructose and glucose. You will find this sugar added into the majority of processed foods at the grocery store, label as HIGH FRUCTOSE CORN SYRUP (and about 50 other names!) Limit and even avoid this sugar as much as possible. BAD SUGAR.

The differences of these two sugars are how they are broken down by your body and the effects afterwords. Eat as much fruits as you want knowing, it’s made from the earth and is natural. Start a habit of eating fruit first, your body will thank you!

11/11/2019

To honor all of our and military for Veterans Day, mobility Monday this week is !!

Here’s the !!

Day Workout 🏋️‍♂️
Military - 20x5 (hands behind head)
Military - 20x5 (elbows tight)
Military - 20x5
Military - 20x5
Military - 30sec-1minX5

11/06/2019

Thank you for tuning into Episode 2 of Wednesday’s of the Day!

For more and please follow and like us on Facebook and Instagram!

Here is the and recommended volume

6 Exercises 4 Sets
Jumping - 20x4
Skiers - 12x4
Sit-up W/ Twists - 20x4
Side - 30secondsX4
Elevated Toe Touches - 20x4
Plank W/ Leg Raise - 15x4 (each side)

11/04/2019

Spider Man Lunge W/ Overhead Reach

Great for opening up and the , , , and .

Tune in every Monday, and become mobile again with Mobility Monday’s!

11/01/2019

Fact or Fiction Friday - Machines are more effective than free weights, is that Fact or Fiction?

This is actually Fiction, Machines isolate the muscles, and keep you restricted to a single plane of motion, as well as restrict your range of motion. Lifting free weights and using body weight is shown to recruit more muscle fibers, resulting in greater strength gains. The study below measured the electromyographic (EMG) of a free weight squat and a guided smith machine squat, the free weight squats EMG measured at a whopping 43% higher. See below links for source.

J Strength Cond Res. 2009 Dec;23(9):2588-91. doi: 10.1519/JSC.0b013e3181b1b181. Comparative Study; Randomized Controlled Trial

10/30/2019

Thank you for tuning in, starting today I will be releasing a of the day every Wednesday. Workouts will be all with only . The workouts will range from more HIIT to strength training and everything in between! Join me every Wednesday and bring back into your routine!

6 Exercises 4 Sets
Inch Worm W/ Cobra - 12x4
OH Step back Lunges W/ Knee Raise - 12x4
Donkey Kick + Fire Hydrants - 20x4
Plank W/ Tricep Bows/Get Ups - 15x4
Bear Twists - 20x4
Opposite Hand/Foot Reach - 10x4