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Let’s go on a Fitness Journey

March 28, 2017 By Leave a Comment

Fitness Journey to the Summer!

Summertime Fitness Journey

Let’s go on a Fitness Journey Together

Ok, so you want to lose weight, get toned, and look good…

Cool!  I want to help, but I’m about to take this in an unexpected direction.  I typically like to focus on what we at FitLife Fusion call “the Fit Life”. The Fit Life to us is more about the quality of life than the body fat percentage you think you should be.  We prioritize healthy metabolic function which is categorized by having energy, getting out of pain, and being mobile enough to enjoy the many activities in life you want to do.  That doesn’t mean losing weight isn’t on the list of priorities at all. We  want to see people check the aforementioned achievements off the list first so they don’t line themselves up for pain and yo-yo weight gain in the future.  

So I’ve decided to focus on weight loss for the next few months since we all are getting ready to be outside more, at the beach, or at the pool, or out on the hiking trail.   I have a big goal I want to achieve and I thought, why not bring all of you along for the ride.  So here goes…

 

Handball WPH Las Vegas

Timbo Gonzalez, the reigning WPH Pro Handball World Champion

I’d like to start off with a little transparency.  

It’s been a while since I’ve challenged myself.  I mean truly challenged myself physically.  In fact, not since my days in the ring have I really taken a sporting event as seriously as when I competed in Muay Thai.  At this point my fight days are behind me… at least for now.  I’ve found a new passion in handball.  Not the European style of handball, but the handball you’d commonly see in NYC.  It’s like racquet ball, but there’s one wall and no racquets.    

 

The last 2 years I’ve played in the WPH Handball World Championships in the amateur divisions and had been knocked out in the first round in every event except the doubles in 2016 when I made it to the quarterfinals.  I’ve decided to take it seriously this year.  Much more seriously.

Peter Pinto Muay Thai Las Vegas Sityodtong

Peter Pinto of Sityodtong Las Vegas with the founder of the Sityodtong Camp, Kru Yodtong

When I trained in Muay Thai, for years I was consistent with my training.  Looking back, I probably trained more than I should have or needed to, but that’s all I cared about.  My diet was on point.  Of course this dates back to my Paleo Diet days which many of you know the outcome of, but the point is I had rules and I followed them.   Nowadays I’m much more lax.  I train and play sporadically, eat what I want while making sure I don’t eat too much of the bad stuff and ensure I get enough of the daily nutrients in my body to keep myself healthy.  

I face the same problem most former fighters face.  It’s hard to find the same motivation I once had to train as I did in my fight days.  Truth be told, I’m not the kind of guy who likes to just lift.  Just lifting to look good has never been a strong enough reason to enjoy my time in the gym . I enjoy lifting or training with a goal of getting better at something.  I loved to squat and imagine having the leg strength to knock someone clear off their feet with a kick.  I would do pull-ups and envision having an iron grip my opponents couldn’t escape.  I would bench press and think myself,  “no one will be able to handle the power in my punches!”   I’m just not the type to look at in the mirror while performing shrugs and think, “yea, the chicks are gonna love these traps.”

I express this not to deter you from the gym, but instead bring to question why you or anyone would want to join and gym and get fit.  Every trainer would like to have you believe they lift everyday just for the very noble reason of long term health.  But is it really?  Maybe some of them just want to look good on the beach or at the pool.  Maybe some of them are obsessed with sculpting their bodies as a result of childhood insecurities.  Others may also be athletes who love to compete and want to stay lean and agile.  Whatever it is, I’m saying it doesn’t matter.  Be honest with yourself.  Why do you want to hit the gym?  Don’t think of it as why you ‘should’ hit the gym.  Be selfish.  The selfish stuff is where the true motivation lies.     

That said, I’ve decided I want to win the World Championships this year in the B Division (amateurs).  That’s the stuff that fuels my fire.  I love competing.  It’s what I live for.  I also think that’s why I love coaching so much.  It’s another form of competition.  I’m helping people compete against their own challenges to achieve their goals… but that’s a whole other blog post! Haha. I better not get carried away.  

So, I wanted to share my process with you.  I’ll post here to the blog and share on all of our social channels.   I’ll share my food journals,   training programs, and all the cool neurodrills and training methods I use to up my game.  In the process I’ll track my weight and body composition and share those, too.

GOAL

The Z Health 9S Athletic Model. These are the qualities I will be basing training plan upon.

Win the Amateur Handball WPH Work Championships (Doubles and Singles B Division) in September 2017, at the Stratosphere

STEPS TO WIN:Speed – Become as light and quick as possible.  (Structure – Lose Weight)
  • Skill – develop precision in shooting
  • Style – There are generally 2 types of players; shooters and rallies.  Shooters look to put the ball away.  Rallies will power that ball back to the wall consistently until the opponent makes a mistake.  I’m a shooter.  
  • Stamina – the games are approximately 15-35 minutes long in 100+ degree F weather.
 

*Nutrition

I know this will be one of the most anticipated topics, and so I will cover it over time since it will change between now and September.  The 4 topics I will cover in relation to my diet will be:

  • Types of Foods – foods to eat a lot, foods I can eat sometimes, and foods I avoid.
  • Macronutrient Ratios – the ratio of Protein, Fat, and Sugar, in any given meal.  I will be journaling from time to time while using Heart Rate and Body Temperature readings before and after meals to test them.
  • Amounts and Frequencies – how much food and how often I’ll need to eat.
  • Supplements – any vitamins, minerals and other stuff I take to increase metabolism and performance.

More of this to come…

Training Schedule

 

 
Sunday
Mon
 Tues
Wed
Thurs
Fri
 Sat
Morning
 Handball/REST
10:30a Lift Chest/Back
Handball
10:30am Lift
Legs/abs
Handball
10:30am Lift
Arms/Shoulders
 Rest
Afternoon
 REST 20min Skills Mobility/Rest
20min skills
Mobility/Rest
20 min Skills
Rest
 
 
 

Workouts April 2017

Monday: Chest/Back
Exercise
Rep Range
Sets
Tempo
Rest
A1.  Incline, DB, Neutral Grip Chest Press
8-10
 3-4 4010
90-120
A2.  BB, Supinated Grip Bent Over Row
8-10
3-4
4010
90-120
B1.  Flat, DB, Neutral Grip Alternating Chest Press  10-12
3
2010
75-90
B2.  Kneeling, Neutral Grip,  Unilateral Lat Cable Pull Down
10-12
3
2010
75-90
C1.  Trap 3 Lift
10-12
 2
3010
60
C2.  DB Pull Over
10-12
2
3010
60
 
Wednesday Legs/Abs Day
Exercise
Rep Range
Sets
Tempo
Rest
A1.  BB Front Squat
8-10
 3-4 4010
90-120
A2.  DB Lateral Lunge
8-10
3-4
3011
90-120
B1.  KB Overhead Squats  8ea
3
2010
75-90
B2.  DB Petersen Step Up
10-12
3
2010
75-90
C1.  Frog Kicks
25
 4
3010
0
D1.  Swings
15
 4
3010
 30

 

Friday Arms/Shoulders
Exercise
Rep Range
Sets
Tempo
Rest
A1.  Seated Military Press
8-10
 3-4 4010
90-120
A2.  Close Grip, EZ Bar Bicep Curl (Full Bicep ROM)
8-10
3-4
4010
90-120
B1.  Poliquin Lat Raise  10-12
3
 30X0
75-90
B2.  DB French Press
10-12
3
3011
75-90
C1.  Trap 3 Lift
10-12
 2
3010
60
C2.  DB Pull Over
10-12
2
3010
60
D1.  External Shoulder Rotation
12-15
3 
 2010 60

Workout Guide

Order of Exercises:All the exercises are performed in a a superset or circuit fashion.  As you can see from your program the exercises are paired (A1, A2, B1, B2, and so on).  Thus you perform one set of A1, on set of A2, then return to A1 again.  Once you have completed the number of sets indicated for both, move on the B’s.  

Weight Selection:You want to select weights that you could lift for approximately four additional reps than those prescribed.  For example, if you are supposed to perform ten reps for your first set, you should choose a weight that you would be able to do at least 14 reps with.

Tempo:To achieve the appropriate training stimulus, you should adhere to the precise speed of movement for all aspe cts of the lifts:  eccentric, isomeric and concentric.  Instead of using terms such as “explosive” or “slow,” we will express the speed of a lift in a four-digit abbreviation = such as 4210.The first digit of the tempo formula is the lowering (eccentric) portion of an exercise; the second digit is the pause at the bottom (isometric) phase; the third digit of the return (concentric) movement; and the final digit is the pause before the next repetition (isometric).  Each digit refers to the number of seconds it takes to complete each phase, and the letter X means to perform that portion of the lift as rapidly as good technique allows.In the previous temp given of 4210 using the bench press as an example means you would lower the weight in four seconds, pause for two seconds at the chest, press the weight to the top in 1 second, and quickly move into the next rep since the last number of the tempo indicates there is no pause at the end of the press.This simple format enables you tot take more precise control of the training stimulus.  To achieve consistency between reps, it is best to count at a speed that is similar to the action of a clock (i.e., one thousand one, one thousand two, etc.) to prevent counting erratically for too fast.  The count should commence when the resistance implement (barbell, dumbbell, or body part) starts moving, not before or after this period.  

Warm-up: Use Mobility to get your joints ready to handle weight.  Depending on the day, you may want to do more mobility drills for the joints that will be doing most of the work that day.  If it’s “Arms/Shoulder Day” you should do a general joint mobility warm up and then spend another 3 minutes on moving the shoulders, elbows, wrists, hands, neck, and thoracic spine.  Then warm up the lifts by taking the first two exercises in each program and perform about two sets of five reps, using increasingly heavy weight.  For example, if your first exercise is the Bicep Curl and you expect to use 90 pounds as your training weight, you could start with 60 x 5 followed by 75 x 5. 
 

Give it a shot and let me know how you do on SnapChat @fitlifefusion!

Filed Under: Peter's Vlog, Work Outs Tagged With: , , , ,

How America Became the Fattest, Sickest Country in the World

November 17, 2016 By Leave a Comment

Just a quick note.  If I make a mistake in the information I provide in any of our videos, I own them.  I did make a mistake in this video and would like to clarify.  

When discussing the essentiality of “essential fatty acids,”  I said that our bodies can make essential fatty acids omega 3 and 6.  I was mistaken.  In reading Dr. Ray Peats work discussing essential fatty acids,  I noticed he said we were able to synthesize fats when we need them, but he was only talking about omega-9 fatty acids.  The other omegas ARE NOT synthesized by the body, although they are still not considered “essential” because it can be argued they are not essential for survival.  In fact it could be argued they are extremely damaging and should be avoided.  

I had to decide wether to take the video down and adjust it or let it stay up and address the mistake.  I choose the latter route because  the statement still stands true.  Polyunsaturated fatty acids are not essential.  They’re just not essential for the reason stated in the video.

rob-turner-facebook-comment-fatsA special thanks goes out to Rob Turner of functionalps.com.  Rob is a very smart guy who’s spent years of steadying and helping others.  On Facebook, Rob very elegantly identified my mistake and commented on it.  With a community like this, people can learn so much!  I always appreciate constructive criticism.  Be sure to check out Rob’s Blog at his website above.  He’s truly a wealth of knowledge!

Leave your comments and constructive criticism below.  Enjoy the video!  

Filed Under: Peter's Vlog

Video: How to Eat Before, During and After Workouts

October 17, 2016 By Leave a Comment

Jenn is coming at cha with some vital information you’ll need to have to make sure you’re properly fueling yourself before, during and after your workouts.  Check it out!

Filed Under: Peter's Vlog, Uncategorized

New Youtube Series!

September 20, 2016 By Leave a Comment

This has been a long time coming.  I’ve always loved making videos as a way of educating others.  It’s been a few years since I last published a video like these.  I stopped making videos because about three years ago or so I was presented with a lot of research and information that has changed the way we coach people.

At FitLife Fusion we’re always reading, attending seminars, and on the lookout for new research or techniques we can use to help people reach their fitness and health goals.  The video above sets the foundational concept for every nutrition and diet conversation we’ll have in the future.  It’s what will provide the context around why certain things happen in our bodies when we eat or don’t eat certain foods.

There is so much confusion around diet.  Of course, the confusion stems from all of the marketing jargon masquerading as scientific research all over the web, in magazines, and in social media.

Why are there so many contradicting studies out there?  Well, it’s easy to publish studies and manipulate the results when there is a general lack of understanding of how our metabolism works.

So what can be done?  CONTEXT.  “Provide context.” is the answer.  If you understand how our cells make energy or at least understand the basics of human physiology as described in the video, you’ll have a better grasp on why you get the results you get from the various diets out there.

When you’re trying to figure out what route to take when you’re making an effort to get fit and healthy, it’s really difficult to make an informed decision.  It’s kind of set up that way within the industry.  Instead of giving you solid information on how the body works, people are fed “rapid fat loss secrets” and overnight, weight-loss, before/after pictures.   Welp, that stops here.

Check out the video and let’s start the conversation!

Filed Under: Peter's Vlog, Uncategorized

Living Room Workout

May 15, 2015 By Leave a Comment

 

image from Philadelphia Magazine

Hey Everyone! For those of you who went on the Red Rock hike Thank you so much for coming! Looking Forward to doing it again. While I was on the hike I asked some people if anyone had any questions about nutrition or fitness… And fitness won!

So I wanted to share a full-body workout plan that you can do 2x a week and in your own living room. It will burn Fat, increase muscle tone and help you with your endurance. Most of these exercises don’t require dumbbells but you can always add weight to increase the intensity. You want to use a weight that by the end of the last 2 reps its challenging to finish.
Start by doing 1-2 mobility,visual or vestibular drill

Warm-up
20 sec jumping jacks
20 sec High Knees
20 sec sit-throughs
10 push-ups

FIRST HALF
Military press with Dumbbells 8-10 REPS (when holding the dumbbells palms face forward)

REST for 45 sec

Biceps Curls with Dumbbells 8-10 REPS

REST for 45 sec

Push-ups (as many as you can do)

REST for 60 sec

REPEAT Set 2 more times
SECOND HALF

Jump Squats 8-12 reps

REST 45 sec-1 min

Suitcase deadlift with Kettlebell or Dumbbell 8-10 reps Tempo : squat down for 3 sec and come up for 1 sec

REST 45-60 sec

Wall Squat 60-120 sec * To increase intensity you can hold hands above head or hold a KettleBell or Dumbbell while in squat

REST 60-120 sec

REPEAT 1-2 more times

**BONUS ABS WORKOUT**

Sit-ups 20-30 reps

REST 20 sec

Hip Raises 15-20 reps

REST 20 sec

Plank 60 sec

REPEAT 3 times

Finish by drinking a nice cold 24 0z glass of OJ with a pinch of salt

Filed Under: Our Community, Peter's Vlog, Work Outs Tagged With: , ,

How to Avoid Additives That Wreak Havoc on Your Body

May 3, 2015 By Leave a Comment
This past week I was paid a visit by a young lady whose 5th grade science experiment was based on preservatives and additives in foods and what they do to our bodies.  She came in very prepared for her interview with me.   Confidently, she asked me question after question writing my responses word for word in her notebook.  In fact, she had very good questions.  Her interview inspired me to write a bit on this topic because her reaction (and her mother’s reaction) was of genuine shock when they heard what I had to say about preservatives.
Question 1:  What are preservatives and what do they do to the foods they’re in?
To understand how preservatives preserve food, we must first have a basic understanding of what mold, a preservative’s mortal enemy, actually is.
Mold is a fungus.  It’s a micro-organism which travels in the form of spores through our atmosphere.  Mold decomposes dead organic plant material like wood, leaves, and plants. Mold needs a few things to grow.  A food source, oxygen, water, and a temperature somewhere between 40 and 100 degrees.
Preservatives like polysorbates, nitrites, and sulfites are used to combat mold by making the enzymes mold uses to break down food ineffective. Others come in contact with the mold and have an antimicrobial effect entering the cells of the fungus and wreaking havoc essentially killing it.
Question #2:  What do preservatives to our bodies?
Remember, our gut has a variety of bacteria and enzymes in it to break down our food sources.  Foods with a whole lot of preservatives cause stress on our digestive track.  If the food is more difficult to break down and go through enzymatic processes, then our absorption of the nutrients in the food is negatively affected.  This can also cause an imbalance in our gut flora resulting in the overgrowth of some bacteria in our gut which then can lead to many other illnesses over time.
Preservatives aren’t the only enemies lurking around in our foods.  Other additives like carrageenan and gums are used as thickening agents to make foods and drinks have a creamer texture making them more palatable. These additives can have highly allergenic reactions in our guts causing all kinds of stress and the stress hormone cascades that go along with it.
Our gut is referred to as the “second brain” quite often in the world of physiology.  It has the largest amount of neurons than any other system in our body, second only to the brain.  Our digestive track has a big job to do in breaking down foods and utilizing the nutrients from them. So think twice when putting something in it that may stress it out!
Question 3:  Then what are some good “on the go” options?
This was a tough question.  At first my answers were, “fresh fruit, quality cheese, milk and coffee…”  but these were not the answers she was looking for.  What she really wanted to know was where could she go to pick up healthy food on the go.  Unfortunately there aren’t a whole lot of places you can grab quick meals on the go because you don’t really know what they have in their foods or what oils they’re using to cook the food with.  If you are planning on looking for a healthy restaurant of any kind to grab food on the go there’s something you have to keep in mind.  Depending on the restaurant, their objective is to serve thousands of customers per month, and therefor the have to stock a lot of food.  Business varies week to week, month to month, so in order to save money they use foods with the longest shelf life possible.  It only makes sense from a business standpoint, or at least a numbers standpoint, for restaurants to use foods with preservatives in them.  Keeping that in mind it’s hard to trust that you’re going to be able to buy truly healthy food on the go.  In my opinion, you can count on the fact that any restaurant is going to sacrifice health for profit margin.
Question 4:  So what CAN you do?
1.  Keep it simple.
Fresh fruit, cheese, milk, orange juice, carrots, hard boiled or deviled eggs, maybe a little beef jerky from time to time.  These are the things you can grab on the go that are healthy.  The key is to make sure each time you eat you have sugar (carb), protein, and fat (primarily saturated). Having all of these nutrients in the meal help to keep your metabolism running properly and your blood-sugar level stays level.
2.  Prepare your meals.
Learning to cook a few basic things that you really like can help tremendously.  I feel like society has brain-washed us to believe we don’t have enough time in the week to take care of ourselves. Cooking for ourselves is seemingly becoming a thing of the past.  Start by trying to few recipes that are quick, easy, and something you’d be willing to pack.  You’ll be amazed at how much time you’ll save and work you’ll be able to get done the next day having all your food prepared!
3.  If you are out at a restaurant there are a few things you can do in order to try to get the healthiest meal preparation as possible.
     –  Ask them to cook your food with butter or coconut oil.  Butter is usually the easier request to fulfill.  If they are using vegetable oil or a spray oil ask them to wipe the grip before cooking your meat on it.  These kinds of oils wreak havoc in our body by damaging our immune system and coating our cells, making it difficult for them to respire.
     – Meat, fruit, veggies, starches like potatoes are ok.
     – Keep away from bread and pastas
     – Make sure the meal has all 3 kinds of nutrients in it; sugar, protein, fat.
If you want more information please visit our website www.fitlifefusion.com and contact us for a free consult.

 

Filed Under: Articles, Peter's Vlog

Peter’s Fit Labs Vlog: Kids’ Athletic Development and Bad Coaches

June 22, 2013 By Leave a Comment

The way coaches are training youth athletes makes it nearly impossible for kids to reach their full potential. Their intentions are normally good and learning to push yourself to your limits is a good quality to have at a higher level, but the kids get overworked! Kids are pushed too hard at practice and the exercises they are doing are designed to get them tired instead of improve specific skills.

Watch Peter’s video and learn why what we do here in The Labs can change everything for your son or daughter.

Click here to learn more about The Fit Labs Kids Athletic Development Program!

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They’re Lying to You! Vlog: Motivation (part2)

May 19, 2013 By Leave a Comment

vlog motivation part2

This is part 2 of the Vlog Peter did on Motivation and 2 BIG reasons why people don’t achieve their fitness goals.  Peter discusses how the brain is fed and what most people think is healthy dieting is actually getting in the way of energy production!

(Click on the picture to see the video!)

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2 Big Reasons Why People Don’t Achieve Their Fitness Goals (Part 1)

May 14, 2013 By Leave a Comment

Click here here to WATCH!

What if you were able to achieve your all of your fitness goals?  What if you could see the warning signs your body gives you that lead you down the path to failure?   If you knew what was really going on inside your brain when you attempt to make big changes in your diet and lifestyle you would be able to recognize when your body wants to quit and instead of giving in you would be able to overcome those stresses!

Watch the Video for part 1 of 2 of this Vlog in which Peter discusses the 2 big reasons why people fail.

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Peter’s Thailand Photo Gallery

March 10, 2013 By Leave a Comment

Sityodtong ninja pose

Click HERE to visit Peter’s photo gallery of his last trip to Thailand!

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