Apex Fitness Studio

Would you like Statins with that?

hillis — Sun, 15 Aug 2010 02:49:57 +0000

You have got to be kidding me! There is a new report released out of Great Britain. Doctors there claim that the extra daily fat from eating a Quarter Pounder with cheese can be off set by taking a statin drug. I must say that I am amazed that medical doctors are making this recommendation. It is as if people are going to eat the hamburger anyway, so lets through in some drugs to counter act. I feel it would be better to teach people how to choose a healthier meal instead of adding pills. The report equates statin drugs to wearing a seatbelt while driving a car, but a seatbelt does not have side-effects because your wearing it while driving. A statin drug, on the other hand, can cause liver damage, muscle pain, muscle weakness, and memory loss.

We have become a society that runs to the pill box to fix everything. There is a time and place to use drugs like statins, but to say that we should offer them with a Happy Meal is out right ridiculous. Taking a balanced approach to food and general nutrition can have a greater impact on your overall health and happiness rather than be weighed down by popping pills with every Happy Meal.

Please understand that I am not recommending anyone stop taking medications a doctor has prescribed, however taking a statin as a daily vitamin has to be one of the craziest recommendations I’ve ever heard.

(The Picture above is a Happy Meal that was left sitting on display for 1 Year. It looks like it just came out from under the heat lamp. How can bread not mold?)

(Click here for a link to the report)

Huntsville’s FitClub

hillis — Thu, 12 Aug 2010 19:50:27 +0000

I want to help people find a way to make exercise a part of their daily lives. I know I went for years just laying on the couch. I would come home from work and lay-down on the couch and turn the TV on. My 4 kids would run around wanting me to get up and play. I was just to tired. What I did not know was that the lack of exercise and proper nutrition was literally killing me. My cholesterol was 220 and my Doctor was wanting to put my on daily medication. I hate taking pills so I hit the gym. The funny thing about gyms is that they have all the equipment and nobody to show you how to use it. I would watch people and they would wonder around hitting a machine and stop then look around for something else to do. There was no plan it was I was doing and what most people do in the Gym. I want to break that by having a Weekly FitClub every Thursday at 6pm. I will lead a group workout and this is also your chance to learn new exercise routines and ask me your nutrition questions. Each week will be a different workout and also varying intensity levels.

P90X & TurboFire Hybrid program

hillis — Wed, 14 Jul 2010 21:41:55 +0000

I have done 4 rounds of P90X and I’m currently going through my 1st round of TurboFire. These 2 programs complement each other so I have worked on a Hybrid program that I will do after this round of TurboFire. I am also a subscriber to Tony Horton’s One on One program so I have added some of those workouts into this program. If you do not have these programs you can get them here or just use the regular P90X workouts. Here is a link to a Google Spreadsheet with the layout. http://bit.ly/duyAEw

Weeks 1 – 3 (Phase 1)

Monday: Chest, Back & Balls
Tuesday: TurboFire HIIT 30

Wednesday: Shoulders & Arms
Thursday: Yoga (Your choice)
Friday: Legs & Back
Saturday:TurboFire 45 EZ
Sunday: Rest

Week 4 (Recovery Week)

Monday: TurboFire 55EZ
Tuesday: Core Synergistics
Wednesday: Yoga
Thursday:Medicine Ball Cardio
Friday: TurboFire 45
Saturday: Iso Abs
Sunday: Rest

Week 5 – 7 (Phase 2)

Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Week 8 (Recovery Week)

Monday: TurboFire 60
Tuesday: Core Ball Sandwich
Wednesday: Yoga or TuroFire Stretch 40
Thursday: Cardio Intervals
Friday: TurboFire 45
Saturday: Iso Abs
Sunday: Rest

Week 9 (Phase 3)

Monday: Upper Body Balance
Tuesday: TurboFire HIIT 30 & ABX
Wednesday: Shoulders & Arms
Thursday: Yoga
Friday: Legs & Back
Saturday: TurboFire 45EZ
Sunday: Rest

Week 10 (Phase 3)

Monday: Chest, Back & Balls
Tuesday: TurboFire HIIT 30 & ABX
Wednesday: Back & Bicep
Thursday: Yoga
Friday: One on One on One Leg
Saturday: TurboFire 45EZ
Sunday: Rest

Week 11 (Phase 3)

Monday: 100, 30, 20
Tuesday: TurboFire HIIT 30 & ABX
Wednesday: Shoulders & Arms
Thursday: Yoga
Friday: Legs & Back
Saturday: TurboFire 45EZ
Sunday: Rest

Week 12 (Phase 3)

Monday: Chest, Back
Tuesday: TurboFire HIIT 30 & ABX
Wednesday: Back & Bicep
Thursday: Yoga
Friday: Legs & Back
Saturday: TurboFire 45EZ
Sunday: Rest

Week 13 (Recovery Week)Thursday:

Monday: TurboFire HIIT 15
Tuesday: Core Synergistic
Wednesday: Yoga
Thursday: Cardio Intervals
Friday: TurboFire 45
Saturday: Iso Abs
Sunday: Picture Day

The 30 Workout

hillis — Thu, 08 Jul 2010 19:28:03 +0000

When you are short on time and need a quick intense full body workout then give this one a shot.

You will only need a jumprope for equipment and a place to jump. Once you have done this workout come back and post your time in the comments below.

3 Rounds for Time.

30 Burpees

30 Double Unders

30 Box Jumps

30 Yard Bear Crawl

Here are some video that demonstrate each of the movements.

30 burpees

30 Double Unders

30 box jumps

30 yard bear crawl

P90X vs Crossfit

hillis — Mon, 21 Jun 2010 04:06:05 +0000

I use P90X as my base workout program but I also use Crossfit workouts to keep things interesting. I made this video to cover some of the differences and similarities of these too great programs. Tell me what you think in the comments below.

P90X Nutrition Guide

hillis — Fri, 28 May 2010 17:32:10 +0000

For all you folks out there who have “lost” or misplaced your P90X Nutrition Guides and or if you’re looking to better understand what a clean nutritional diet looks like, Beachbody has made the P90X Nutrition Guide available online.http://bit.ly/p90x_nutrition_guide
This is one of the most comprehensive nutritional guides put together, once you understand it you’ve got the knowledge to lead a healthy lifestyle.

Please note that this guide isn’t designed for NORMAL everyday nutritional caloric intake, it’s designed for anyone doing P90X, however you can take then concepts and modify them for your specific needs.
You don’t need to have a TeamBeachbody.com account to get the guide but if you don’t, why not? You do know that you can log your workouts in and win up to $1000 just for exercising right? And you don’t have to be doing a Beachbody program. Log that bike ride, swim, run, trip to the gym, whatever it is JUST MOVE YOUR BUTT, log your workout and you’re eligible to win. Get your free Team Beachbody account here, http://bit.ly/996rLt

TurboFire is Coming

hillis — Tue, 18 May 2010 15:39:37 +0000

If you are a fan of TurboJam then you are going to love TurboFire. It is the latest workout program from Chalene Johnson and Beachbody. It uses the HIIT principal to ignite your metabolism. It will be available June 18th. If you want the best price and early availability then now is the time to sign up and reserve your spot in line.

Signup for your free account at www.matthewhillis.com

What will you decide?

hillis — Sat, 12 Dec 2009 05:09:03 +0000

The new year is coming up very soon and it is normally the time when people start changes and resolutions. I know I am guilty of starting and stopping several “New Year’s Resolutions.” Last year I had watched my wife stay focused and dedicated to losing weight and to really getting healthy. I had watched all the infomercials with the gadgets and get thin quick stuff but nothing really clicked until I finally say the P90X infomercial. I had seen this many times and I would watch it every time it came one because I would think that I am that before picture. What if I could become the after?

I had been a member of a gym for 3 years with little to no results because I had no clue what I was doing. I need some hand holding and detailed instruction. I ordered P90X and started on Jan 5 2009. 90 days later I was the after picture. I had lost 30 lbs and felt like I was in high school again. I don’t get tired like I did last year and my outlook on everything is overall better. I have since completed a couple of rounds of P90X and 1 round of Insanity.

I am now a Beachbody coach because I truly believe in the products that they sell. It is a complete system of nutrition and a daily workout. It is not a fade diet or some magical pill but it is a system that will work. The key is that you have to commit and follow through. I started Jan 5th but the most important part is I finished April 5th.

What will you decide in the upcoming days and weeks. Will you commit to start and finish or will you always be the before picture.

www.matthewhillis.com

The Holidays are coming!

hillis — Thu, 15 Oct 2009 16:11:13 +0000

The Holidays are coming! The Holidays are coming! It is that time of year that more candy, buffet meals, and over eating take place while our exercise levels drop. This usually causes the the normal cycle of people gaining weight during the holidays and trying to remove the unwanted weight in January. Jan 1st rolls around and we start seeing all the weight-loss advertisements go into high gear. I believe that I can change this for myself and I goal to maintain my weight through the holidays. We don’t have to be antisocial and draw undue attention to our eating habits. It is all in portions and how many we have. The buffet is always the hardest for me because I have this big empty plate that I need to pile full of food. I now try to grab a small plate like the dessert plates so I still get the full plate in my mind but I have cut my portions in half. If I don’t have a small plate I spread my food out to cover the plate and I remind myself to not pile food.

These are just some of the mind tricks I use for myself and I am sure you have others you can share. The holidays can be a stressful time for some so make your goals now. I also challenge you to find new ways to exercise. I have several videos like the new Insanity I just completed or the new RevAbs that was just released that can help you get that body you have always wanted. Jan 1st is not the time to start exercise program and diet but today is the best day to start!

Tips for the Holidays

1. Don’t go to a Party Hungry. Have a small snack before

2. Find a smaller plate for those buffets.

3. Drink WATER

4. Relax and Have Fun. Stress is worthless energy!

I’m going on Vacation now What?

hillis — Mon, 28 Sep 2009 22:01:46 +0000

I am taking my family on vacation in the next couple of weeks to the magical land of Disney World. We are all excited and the kids each have a plan of what they plan to ride and the shows they want to watch. My wife and I are completing our 1st round of Insanity the day that we leave so this got be wondering how should I plan my diet and fitness on vacation. I know many people have this same question so I will tell you what I plan to do on my vacation and some of the things I have done in the past.

1st and foremost I always remember this is a vacation and I am meant to relax and get away from the stress of what might be happening at work or other areas of my life. Stress can be have a big effect on your weight-loss. Stress can increase cortisol levels and trigger a flight or fight response. It is important to relax and de-stress just as much as having an exercise plan.

The next and probably the biggest obstacle for most is how to plan your meals when you are away from home. It is hard enough for most people to eat clean and healthy while we are in the safety of our own home so this is what I do when I am away. I make the best choice that I can and I don’t worry about it after that. In each restaurant there is a set of choices that you have to make when you are looking at the menu. When ordering from my favorite steak place I will get a sweet potato or steamed vegetables instead of a loaded baked potato. The places you go will usually have a grilled selection of fish or chicken and that is what I usually will choose from. If you are a BBQ place or a Buffet just find what you can and enjoy your food. Don’t stress because one meal is not going to blow a diet. This is a lifelong journey so we can enjoy the ride or not.

Snacks are also an important part of when I go on vacation or when I am away from Home for an extended period of time. I can pack a bunch of Banana and apples since the travel well. I also will carry various trail mixes and some breakfast bars. As long as I am eating 5 or 6 small meals a day this helps keep my blood sugar stable and I am less likely to gorge at the next meal.

The main point in all of this is to relax and enjoy your self when you are on vacation. Life is short so enjoy the beauty that is around you. Enjoy your family and friends. Enjoy the food you eat. Enjoy Life!