SilverBack Fitness LLC

SilverBack Fitness LLC updated their address.

SilverBack Fitness LLC updated their website address.

**Southwest USA client Prep Update**
Jonathan Earl is in the home stretch of his contest prep for his first show. I decided to have him eat a Cheat Entree post leg training on Thursday to help with his recovery and his mental state going into the last several weeks of prep. I knew he would benefit from the cheat entree but things turned out better than I expected. The left pick is his conditioning prior to his chicken sandwich cheat, and the right is how he looked the next morning. He’s turning into Shredder folks. 😊Trust the process and trust your coach.
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***NPC Southwest USA Client Prep Update***
The meal plan I created for for the last 4 weeks of his contest prep, eaten in meals 4 & 5, which consists of 8oz of white fish and the vegetables shown in the picture. These meals are centered around increasing fat loss during these last several weeks. I do not recommend eating this way for general health and wellness, but this type of nutritional regimen is needed for athletes looking to improve overall performance and/or creating an amazing physiques. The results is currently seeing are amazing.
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Here’s some great information from Precision Nutrition about the Ketogenic Diet.

The Ketogenic Diet: Does it live up to the hype? The pros, the cons, and the facts about this not-so-new diet craze. If you believe the buzz, ketosis—whether via the almost-zero-carb ketogenic diet or via ketone supplements—can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is.

The Ketogenic Diet:
Does it live up to the hype?

https://www.precisionnutrition.com/ketogenic-diet?utm_source=marketingcloud&utm_medium=email&utm_campaign=082719-KetogenicDiet-General-CTAhyperlink

The Ketogenic Diet: Does it live up to the hype? The pros, the cons, and the facts about this not-so-new diet craze. If you believe the buzz, ketosis—whether via the almost-zero-carb ketogenic diet or via ketone supplements—can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is.

So I wake up on this glorious Sunday morning still sitting at 240lbs. I’ve been stuck at this weight for 3.5 weeks which has caused me to be highly frustrated and to slightly loose focus over the last several day. I’m going to refocus and keep dieting until I figure this thing out. My goal is to be on stage by the end of 2019 so the work continues until I hit my mark. 🦍
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🍭The food industry expertly creates cheap, easily accessible products that our taste buds— and our brains— c a n n o t resist.⠀
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💡But here's the great news: It IS possible to beat the system.⠀
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🔝Here are a few powerful strategies to help you explore your relationship with processed food and take back control of your grocery cart and eating habits.⠀

Getting enough fiber is important for overall health and disease prevention.
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💩Bonus: Fiber keeps your plumbing in good working order.
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🥦🥜🍐If you build your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, you’re probably getting enough fiber.
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🔝If you don't currently consume enough fiber in your diet, or you're looking for other sources of fiber, use this handy infogram as a guide.
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💁🏻‍♀️💁🏽‍♂️As a general guide, women should aim for at least 30 to 35 grams of fiber per day; men should aim for at least 40 to 45 grams of fiber per day.
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💥Key Tip: Aim to get your fiber from whole foods.
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🤭Fiber supplements (or fiber-supplemented foods) don’t provide the micronutrients, phytochemicals and water found in whole plant foods.

For real, ditch the diet✌️Diets are designed to be unsustainable to keep you coming back for more. Instead:
▫️Find experts who care.
▫️Avoid eliminating food groups.
▫️Don’t waste money on “magical” products.
▫️Think long-term and build healthy habits.

Repost # The first of our **phealth101 series💩
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🤔If you have less than optimal p**p, we’d ask, “Is your gut functioning properly?
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⤵️Sub-optimal p**p can indicate nutrition and lifestyle issues that could get worse if not addressed.
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☝🏽If your gut doesn't seem to be functioning properly, try these fixes. And if problems persist, talk to your doctor.

If you think of body change as a pyramid, here’s what it should look like🔝⠀
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👀 You'll notice it’s the opposite of what you might expect.⠀
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🧗🏻♀All the “expert stuff” — adjusting macronutrients, advanced nutrition strategies, etc. — is at the top. They’re a “nice to have”.⠀
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🍓🥒The base of the pyramid — your foundation — is what surrounds you.⠀
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🌟In general, when it comes to engineering healthy eating, here’s the golden rule:⠀
1⃣ Make healthy behaviors convenient.⠀
2⃣ Make other behaviors less convenient.⠀
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👇🏽Here are some examples of these rules in action: ~ USE SMALLER PLATES AND CUPS — Most people eat everything on their plate. Use a smaller plate and you end up eating less naturally.⠀
~ AVOID KEEPING FOODS YOU DON'T WANT TO EAT -Why risk the temptation?⠀
~ PARK YOUR CAR FURTHER FROM YOUR DESTINATION - This way, you'll have to walk. Those extra steps add up.⠀
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💥By simply changing your environment in s m a l l ways, you can make changes without even thinking about them.
precisionnutrition.⠀⠀
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“How can I be eating so little, and still gaining weight?”⬅ Have you ever felt this way? (Or had a client who has?)⠀
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🤔What’s the deal? Are their bodies broken? Or can you actually gain weight from eating too little?⠀
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🔄You’ve probably heard the term — the laws of thermodynamics — before. Or maybe you’ve heard it as energy balance (“calories in, calories out.”)⠀
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🔥Thermodynamics is a way to express how energy is used and changed.⠀
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⚖And, the truth is… Energy balance does determine bodyweight:⠀
•If we absorb more energy than we expend, we gain weight.⠀
•If we absorb less energy than we expend, we lose weight.⠀
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👆🏼Sure, there are many factors that influence either side of this equation, which can make things feel a little confusing. However, humans do not defy the laws of thermodynamics.⠀
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🙅🏽‍♀️While hormones may influence your weight gain/loss, they still don’t invalidate the energy balance equation.⠀
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🧐Yet, it is easy to understand why folks get confused about this.⠀
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👆🏼One reason why: measuring metabolism is tricky.⠀
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⚙It is possible to approximate your basal metabolic rate —the energy cost of keeping you alive. But measurements are only as good as the tools we use.⠀
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🎯Unless we can precisely measure energy inputs and outputs from minute to minute, we can’t know for sure what your metabolism is doing and how it matches the food you’re eating.

Your poo is a reflection of what you eat **phealth101
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🤭Some people are more sensitive to certain foods than others. If you have a food sensitivity, you might experience symptoms ranging from constipation to urgent bathroom visits.
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📝If your poo could use a little... im-poo-vement... try keeping a food diary that tracks what you eat along with any symptoms you notice. Sometimes, food sensitivities don’t show up right away; they might take a few hours or even a day or two.
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🍎So, recording what you eat and how you feel for a week or two can show you patterns that you might otherwise miss.
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💩If you’re eating foods that don’t agree with you, or if you are missing key nutrients, your bowel movements (or lack thereof) will reflect that.
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🥦Eat more whole, fresh fruits, vegetables, and whole grains. Notice which ones digest best for you, and keep those on the menu.
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🙅🏽‍♂️Cut down on processed food when possible.
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👩🏻‍⚕️If you suspect you might have a food sensitivity, talk to your doctor or nutrition coach about an elimination diet.
precisionnutrition.
**phealth

The calorie counts on food labels and in databases are averages.⠀
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🔍Research shows that the true calorie content of what you're eating is often significantly higher or lower.⠀
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🤨Food companies may use any of 5 different methods to estimate calories, so the FDA permits inaccuracies of up to 20%.⠀
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🤯So "150 calories" actually means 130-180 calories.
precisionnutrition.⠀

We are now accepting personal training clients in the Dallas area!!!

Come join us at our first Meet and Greet at CrossFit 38:16 on June 30, 2018 from 10am to 2pm. CrossFit 38:16 is located at 1516 Osprey #201, DeSoto, Texas 75115. Contact us at [email protected] or by phone at 512-705-7882 for detailed information on how to schedule your FREE Fitness Assessment, our fitness services, and purchasing information. We can’t wait to meet each of you!!!

Personal Training Specialties
* Weight Loss
* Corrective Exercise
* Nutrition Guidance
* Small Group Training
* Fitness Competition Prep



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Here’s some great information on how to properly foam roll.

http://blog.nasm.org/training-benefits/foam-rolling-applying-the-technique-of-self-myofascial-release/

Foam Rolling- Applying the Technique of Self-myofascial Release Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any spo...

Feed your Superpowers with high quality foods!

So this weekend was the Battle Of Texas bodybuilding show, which I really wanted to compete in, but I failed to get lean enough. I started my prep at 265lbs and ended up dropping down to 226lbs, which I am really happy about. Even though I failed to accomplish my goal I'm still happy with my progress and the work I put in. I've already set a new goal and I have about 18 weeks to lose an additional 12lbs, which I will work my butt off to do. The work continues baby!! Failure is just a speed bump on the path of success. It's a great learning tool, so
I will keep pushing until I reach my goal!! 🦍

2 Days Only!!!
It's time to get in shape!!! For the next 2 days we're offering 8 personal training sessions for $220 or 8 Weeks of TREW Group Class for the price of $140 at our SilverBack Fitness In-Home Personal Training Studio! Don't miss out on the chance to start 2018 off right!! Contact us today at [email protected] or 512-705-7882!



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So over the last 5 months I have been busting my butt to reach a goal of mine. This pic is my current progress during the transformation period. I have 32 more days to drop as much bodyfat as possible in order to be as lean as possible, so the BroHammer and I have made some adjustments to my nutrition regimen so I can break through this fat loss plateau. I’m currently down 35lbs and looking to blast another 15lbs off my frame. Let’s get it!



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Seven Surprising Benefits of Drinking More Water

Seven Surprising Benefits of Drinking More Water�How much water do you drink daily?



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webefit.com Seven surprising benefits of drinking more water.

How much weight do you feel okay adding to your frame during the 2017 holiday season? If this is something you want to prevent contact us today, and let us help you create your fit body during this holiday season.

Local Personal Trainers | RightFit Personal Training

Hello everyone, I was given the honor of writing a blog post RightFit Personal Training. Check it out! It's the first blog I've written so I'm excited about the people it can potentially help. Here's the link:
https://www.rightfitpersonaltraining.com/blog/

rightfitpersonaltraining.com As a Fitness Professional I’ve come across a lot of people who have many different reasons to not make their health one of the highest priorities in their daily lives.

Old Injury Limiting Your Fitness Goals?

Rehab Complete, But Not Back to Your Previous Fitness Level?

Want to Prevent Injury or Avoid Surgery?

Or

Are You Wanting to Optimize Your Speed or Strengthen Individual Muscle Groups?

The SilverBack Fitness Corrective Exercise Program might be right for you. Contact us by email at [email protected] or at 512-705-7882 for more details and package pricing.

Nutrition and Healing: Injury and Post-Surgery Recovery Nutrition Tips

This is an awesome read and it's very informative. If you have any questions about proper nutrition please take the time to read this article.

teamexos.com Browse ideas for fitness professionals, health care workers, health clubs, sports teams, and employers who share the goal of improving health and performance.

Replacing Refined Carbohydrates with Egg Protein and Unsaturated Fatty Acids Improves Insulin Sensitivity and Cardiometabolic Profile - Egg Nutrition Center

Replacing Refined Carbohydrates with Egg Protein and Unsaturated Fatty Acids Improves Insulin Sensitivity and Cardiometabolic Profile

eggnutritioncenter.org Featured article in the July, 2017 Issue of Nutrition Research Update; written by Kevin C Maki, PhD and Orsolya M. Palacios, PhD, RDN from MB Clinical Research and Consulting.  Consuming a healthful diet and participating in an adequate amount of physical activity are key tools for managing metaboli...

The average person gains 5 to 12 pounds every holiday season and never loses that weight. As the second half of 2017 begins don't go into the holidays weighing the same as you did when 2017 started. Start a transformation program with us today to ensure that you look and feel better when you celebrate during the 2017 holidays season.

IDEA Health & Fitness Association

Here is one of ten of the most effective exercises that can be incorporated into any health, fitness or athletic program in order to reduce chronic pain and improve function. This is according to an article written by Justin Price, MA for ideafit.com from April 15, 2011. 👍🏿

1. Golf Ball Roll (SMR)

Rationale: One of the most common musculoskeletal deviations that cause chronic pain is overpronation of the foot—in which the foot flattens and the weight collapses toward the midline of the body. Overpronation can cause the connective tissue that runs along the underside of the foot (plantar fascia) to become irritated and lose its ability to function correctly. Habitual overpronation can cause other structures in the body—like the ankles, knees and hips—to take up the slack caused by the foot not working properly. This can lead to overuse, pain and imbalances in those parts of the body as well.
Movement Cues. Place a golf ball on the underside of your foot. Roll it back and forth on any sore spots for at least 30 seconds to 1 minute once per day.

Progression: Perform the exercise standing up.
Regression: Perform the exercise with a tennis ball instead of a golf ball.
Tip: Perform this exercise while seated watching television.
Precaution: Avoid using too much pressure, as it can cause damage to the foot.

ideafit.com The leading resource for fitness and wellness professionals. Health and fitness articles, fitness videos and fitness conferences all dedicated to professional level fitness education.

I'm excited to add NASM Corrective Exercise Specialist certification to my credentials.

The big 50% Off Sale ends today!!! Make sure to take advantage of this offer before it's gone! Visit www.silverbackfitness.net to get detail information about our training service and to enroll. I hope to see you soon!

This was an amazing Sunday!! I want to thank Pastor John McCormick for allowing Tiffany and I to share our love for health & fitness with the Crosswork Christian Center family today. I also want to say thank you to Michael Brohammer McKinney for sharing his knowledge of exercise and nutrition prep with the attendees of this event. We truly appreciate the opportunity and can't wait to host the next wellness seminar.



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Don't forget about the 50% Off sale on all fitness packages at SilverBack Fitness!! Time is running out. That's 50% off on personal training packages, small group classes, online training programs, and nutritional coaching!! This deal is amazing! Contact by phone at 512-705-7882 or visit www.silverbackfitness.net to get started!


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Give this Hylete Daily Circuit a try for your next workout!

Daily Circuit for Wednesday, January 25th. Happy Hump day!