Feeling Sick? 5 Ways to Feel Better NOW

Feeling Sick? 5 Ways to Feel Better Now

Chris Bossert on Health & Wellness

Why Carbohydrates Matter

Why Carbohydrates Matter

Chris Bossert on Nutrition

4 Steps to Improve Yourself

  4 Steps to Improve Yourself

Chris Bossert on Self Development

Green Machine Smoothie

Green Machine Smoothie

Prep time

5 mins

Total time

5 mins

Author: Chris Bossert

Serves: 1-2

Ingredients

• 2 cups spinach 
• 1 cup kale
• 2 cup almond milk (or milk of choice)
• 1 banana
• 4 ice cubes
• 1 tbsp peanut butter (natural)
• 1 tsp flax seed
• 1 scoop protein powder

*Notes:
Please choose all organic ingredients if possible

Boost Metabolism by 24%

by Chris Bossert

Strength and Conditioning Specialist 

HomeFront Fitness

Imagine not drinking all day at work—no coffee, no water, no diet soda. At the end of an 8-hour shift, you'd be pretty parched. Which is precisely why you should start rehydrating immediately after a full night's slumber. From now on, drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What's more, a previous study determined that muscle cells grow faster when they're well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.

Eat Real Food

This is by far the most important rule of all. If we can't find the motivation to follow the other Four Rules, then at lest we can follow this one. It's soo important.

Researchers from Harvard estimate that 80 percent of heart disease, 70 percent of strokes, and 90 percent of type 2 diabetes could be eliminated if we all ate real foods.

What are real foods? That's easy. They look like real foods. Go the the grocery store and see for yourself. if you can figure out where something came from, it's real food. Spinach? Yep, it's real food. It came from the ground. Orange? Yep, it came from a tree. Egg? Yep, you got it. They came from a hen. Here's another hint that can help you tell the difference between real foods and fake foods.
 
Real foods go bad. They spoil. Keep them for too long, and mold starts to grow on them, they start to stink, and they turn funny colors.

Fake Food? Put a Twinkie on your windowsill and let it sit there for a few months. Anything? Nope, still looks, smells, and tastes like a Twinkie, doesn't it? That should tell you something.

7 Laws of Fat Loss

7 Laws of Fat Loss 

1.) Keep the Movements Basic and Simple
-Don't do anything new in these workouts. The goal is intensity-you can't be intense and display good control while learning a new movement.

2.) Don't Make Clients Tired, Make Clients Better (at workouts)
-Always strive to do better. It can be anything from an extra rep to a little less rep.

3.) Doing High Intensity Workout is No Excuse for Bad Form
-Intensity and CONTROL are essential

4.) Don't Combine High Intensity Cardio (Like Sprinting) in the Same Circuit as Lower Body Strength Training Intervals
-Minimize the risk of injury by separating the two

5.) Intensity (and Quality) is More Important than Duration
-20 minutes intense is better than 60 minutes less intense

6.) Active Recovery is Key 
-Don't beat up the same muscle group every day

7.) You Don't Have to Use the Same Rep and Time Frame on Every Exercise
-More difficult exercises call for a lower repetition count whereas less difficult exercises require more repetitions or longer time or both