Health + Wellness

Learn One of the Keys to Sticking with Any Effort

Chris Fitness of delivers a some timely workout advice. What does it take to lose weight, or gain muscle, or simply tone up? Diet + Hard Work + Consistency + this…

Health + Wellness

African Americans Lead the Field in High Blood Pressure. Here’s what to do…

Leading the Field

African Americans are genetically at a greater risk of developing High Blood pressure (hypertension) than other racial groups. It’s unknown exactly why, but African Americans also tend to have a high number of risk factors that can lead to high Blood pressure. Poor diet, high stress levels and increased salt intake are some of the factors that may lead to African Americans leading the Pack as far as High blood Pressure is concerned.

Some of the very serious side effects of high blood pressure left untreated are:

  • Vision Loss
  • Stroke
  • Heart attack
  • Erectile dysfunction
  • Kidney Damage

Trading old habits for new ones

In addition to the genetic factors, African Americans faced with lower socioeconomic status are directly affected by bad nutrition habits. Urban Grocery Stores just don’t have as much variety as their Suburban counter parts.

It’s one thing to not make the right food choices, another to not have healthy food choices available to you.

It may be unknown why African Americans are genetically more prone to develop High Blood Pressure, but thinking someone is going to take Healthy Preventive measures for you isn’t the way to go. African Americans should get their blood pressure checked, and find out if it runs in their family.

Knowing is half the battle

Health + Wellness

How to Eat Sexy: Increased Metabolism = Increased Fat Burning!

Do You know the reason you have friends that can eat what they want and not gain a pound? People that fall into this category are examples of people blessed with fast metabolisms.

WHAT IS YOUR METABOLISM? Simply put, your metabolism is responsible for converting food you consume into fuel and energy for the body to use. Your metabolic rate is the rate at which your metabolism converts food into fuel and energy for your body. As we all age, our metabolisms begin to slow down. This Decline starts around the age of 30 and really dips after 40 if you don’t do something about it.

The Cool thing is, the faster your metabolism is the faster your cycle of food is.

This means Proteins, Carbohydrates, Fats, everything is made available to the body for use faster. The faster nutrients are made available, the faster you’ll recover from exercise and the faster the waste will be expelled from the body. Including Body fat!

So here are the two main ways to boost and keep your Metabolism running efficiently.


#1 Vigorous Exercise is key to speeding up your body’s conversion of food to fuel and energy. As you wear down the body’s nervous system with hardcore exercise, nutrients are called in to fuel the rebuilding of your strength for future bouts.This rebuilding takes days all the while the metabolism is elevated while it cycles nutrients in to fuel your recovery.

The effects of vigorous weight training are known to keep the metabolism elevated for up to 36 hours after exercise.

#2 The Thermic Effect of Feeding is the effect eating has on your metabolism, and every time you consume food it has to be metabolized. This process of course raises the metabolism, but the trick here is to pick foods that cause the metabolism to run the highest.

Protein causes your metabolism to speed up much more than carbohydrates and fats. This is why you should aspire to consume protein in every meal.

Fibrous carbs are also great for getting your metabolism up because they have little caloric value and can’t be digested so the metabolism heats up trying to.

The Thermic effect of feeding is the reason its advised to eat small frequent meals.


Combine Exercise that gets your metabolic rate going with the Thermic effects of small frequent feedings and you too will see an increased Ability to Burn Fat!

-Chris Fitness
Chris [at]

Health + Wellness

How to make your Abs POP

Train for abs

Over the years I’ve heard a lot of exercise mumbo jumbo, even found myself under the influence of fitness placebo at times. One of the biggest misconceptions about ab training is the idea that more is always better. More is definitely not better in the case of abdominal training.

I’m going to address the question of how frequent we should train our abs. I hear some people say they do them every day, but if you’re always training a muscle it doesn’t have time to recuperate and grow stronger. And don’t forget that this is the reason we’re training our muscles in the first place.

If you want Functional Abdominal and Core Strength – Your gonna want to pick exercises that are usable for sports activities. The main point to remember is to stick with exercises that use all the muscles in the above diagram as a whole. In addition you should do the exercise over a duration of time to build endurance that will help you run faster, switch directions, etc. Crunches done for 1-2 minutes without pause, Twists, standard and side planks, Medicine ball Core exercises, etc.

If you just want a Visible 6 pack – For the person that just wants a set of abs that looks good on the beach, you should Isolate the muscles above by choosing exercises that Target the areas you want to bring out. Deep abs require slow controlled repetitions and holding each one for a peak contraction. These exercises can be done at the end of your normal workout. If you have 6Pack Goals, diet is more important then even the exercises you choose. You can have the best Abs since D ‘angelo but won’t anyone know until you strip away the unwanted bodyfat.

It’s very possible to train your Ab once a week, maintain a good diet and still build a pretty good six pack.

Health + Wellness

[Fitness] Chris Fitness Tip of the Week – Eat More, Burn Fat



Health + Wellness

[Chris Fitness] Eating Before Training

Not eating before exercise has to be one of the most common mistakes that uninformed exercisers make. Although I can understand why exercising on empty would seem like a smart thing to do, it’s not.  Some seem to believe that working out on an empty stomach will make your body burn fat for energy. This may sound good in theory, but you’re putting your muscle at risk of being burned to fuel your workout.  Now remember this, the more lean muscle mass you have the faster your metabolism is and vice verse. So If you slow down your metabolism by losing muscle, you may end up with more body fat.

Health + Wellness

60 Seconds toward dropping your gut!

Looking for a fast way to pump up your upper body?

The 60 sec push up and ab blast will pump up your chest, sculpt your abs, and build up your endurance. You can perform these three exercises when your on vacation, stuck in a hotel room on a work trip, or even on your lunch break at work.

This 60 second circuit is really Great for Individuals on a

Health + Wellness

Why Stretching Should be a Part of your Routine!


Stretching is very important and should be added to every workout. Very important to total body balance, stretching is beneficial to all levels of athlete. Stretching improves circulation, increases range of motion, and relieves stress.