September 2015 - Mike Kneuer

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Don’t Be That Guy – Fitness Edition

dont be that guy article photoAt every gym in the world there is a certain cast of characters that make use laugh, shake our heads, and sometimes cringe. I have personally seen each one of these characters on various occasions, some on a daily basis. Each of these types is uniquely annoying in their own right. How many of these guys have you seen? Which one annoys you the most?

The Sweaty Behemoth –He’s the guy that you hate to get on the bench after because you slide off from his sweat as soon as you sit down. Gross! Not only did he sweat all over the equipment, but also didn’t have the decency to wipe it down afterwards. If you see this guy, hand him a towel and teach him a thing or two about gym etiquette.

Sir Stank- This guy clearly thinks deodorant is not necessary at the gym.  Perhaps he didn’t think he was going to sweat or he thought the other people in the gym have no sense of smell. Either way, this guy is the worst.

The Water Fountain Suckler – Multiple tests by various agencies and universities constantly rank the water fountain nozzle as one of the worst places for germs and bacteria. Even a toilet seat is cleaner and you certainly wouldn’t put your mouth on THAT! If you are absolutely dying of thirst and need to use a public water fountain keep your face at least 2 inches away from the spout.

Mr. Swole Thumbs – This guy is particularly annoying. He is the one that sits there after a set texting, facebooking, and taking #selfies while you wait to get on the equipment. The only thing this guy works out at the gym are his thumbs.

The Chatter Box – This guy is even worse than Mr. Swole Thumbs. He will talk and talk and talk and distract you from your workout. He do not understand body language and that both of my feet pointing in the opposite direction means “shut up I want to leave.” He will continue to babble until you verbally tell him to stop or you put your headphones back in and just walk away. It is best not to make eye contact with this guy.

Mr. Mirror – “Mirror, Mirror, on the wall…who’s the buffest of them all?” You see this guy spending more time looking in the mirror than actually lifting weights. He flexes, he fixes his hair, and he blows himself kisses, all the while he’s blocking the mirror while you’re trying to check your form. The next time you see this guy staring in the mirror just go ahead and stand in front of him.

Mr. Lazy Ass -This guy doesn’t re-rack his weights; he has zero respect for the rest of the people in the gym If its light enough for you to workout with, its light enough to put back.

Mr. Modest – The men’s locker room, at most gyms, is a pretty unsightly scene. You’ll find Mr. Modest strutting around with his towel over his shoulder and his boys swinging in the breeze. If you’re really lucky he will stop to have a conversation with you and he’ll put one foot up on a bench. This guy is the reason my gaze is always slightly up whenever I’m in a locker room.

The Inventor – There are hundreds of awesome and effective exercises out there yet this guy keeps trying to make up his own. This is the guy you’ll look over at and say “WTF”?! This is usually some bastardized combination of 2 or 3 different exercises–you know, for maximal gains but is usually nothing more than a waste of time at best and an injury at worst. There are tons of YouTube videos of this guy.

The Creeper – Most people go to the gym to workout and get healthy. This guy comes to try and score. He can be found either lurking around the squat racks or cardio room not really doing a whole lot of anything but staring. The most annoying breed of the Creeper will try to talk to you when you clearly not interested and have your headphones in.

Mr. Know It All – You know this guy all too well. He is the mediocre bodied chump at the water fountain trying to tell you how to lift, what to eat, and what supplements you need. Whenever someone is trying to tell you what to do look at the source. If this guy is telling you xyz will get you ripped and he isn’t ripped himself there’s something wrong.

Thunder – BOOM! That familiar echo of weights slamming on the floor that reverberates through the gym as Thunder finishes his set. No matter the weight and no matter the exercise this guy triumphantly slams down the iron to alert those around him that a complete jackass is in the vicinity and to beware.

Too Much Cologne – Nothing is worse than running on the treadmill and the goon next to you smells like he bathed in cologne. Every time you inhale his cologne makes you more and more nauseous until you give up and have to move.

This pretty much rounds out the top list of my pet peeves in the gym. Connect with me on Facebook.com/MikeKneuer82 and let me know if I missed yours!

 

 

 

 

Thai Cashew Chicken Salad

My girlfriend and I love Thai food and this Thai Cashew Chicken Salad recipe is out of this world! I don’t eat peanuts (did you know they aren’t even a nut?). So we spun a classic Thai dish to make it healthier and also peanut free. We swapped cashews and cashew butter in the recipe and its awesome!
Give it a try and let me know what you think on my Facebook page: https://www.Facebook.com/MikeKneuer82

This recipe and 100 other healthy recipes that have 30g+ protein per serving and 30 or less to prep and cook will be available soon in my Shredded Chef Cookbook.

thaicashewsalad

Servings: 4

Prep Time: 15 minutes

Ingredients:

  • 3 cups shredded chicken, cooked
  • 2 cups purple cabbage, shredded
  • 1 cup green cabbage, shredded
  • 1 ripe avocado, diced
  • 1 ripe mango, diced
  • 1 large carrot, shredded
  • 1 large red bell pepper, diced
  • 1 cup fresh cilantro, roughly chopped
  • 1/2 cup green onions, chopped
  • 1/2 cup cashews, chopped

Cashew Dressing

  • 1/2 cashew butter
  • 3 tbsp hot water
  • 2 tbsp rice wine vinegar
  • 2 1/2 tbsp coconut aminos
  • 2 tbsp honey
  • 1/4 tsp sesame oil
  • Juice of 1 lime
  • Pinch of red pepper flakes

Directions:

  1. In a large bowl, combine salad ingredients. Mix gently.
  1. In a separate medium bowl, combine all ingredients for the cashew dressing. Mix until well combined. Add a teaspoon of hot water at a time until you achieved your desired consistency.
  1. Serve salad with a drizzle of peanut dressing. Serve immediately.
  2. ENJOY! And go to get your copy of the Shredded Chef Cookbook!

Backfield Beer and Mussels

In honor of football season, here is a great recipe for beer steamed mussels for 2. Grab your football couch buddy and steam up these bad boys at half time!

This is a sample of the recipes you will find in my upcoming Shredded Chef Cookbook. To get on the preorder list and be emailed when its ready fill out the form below:


beermussels
Servings: 2  Prep Time: 10 min  Cook Time: 10 min

Calories: 516 Protein: 42.3g Fat: 21.6g Carbs: 25g Fiber: 1.4g

Ingredients: 1 1/2 lb of mussels, 1 bottle of lager, 1 onion thinly sliced, 2tbsp minced garlic, 1 pinch red pepper flakes, 2tbsp fresh chopped parsley, 2tbsp grass fed butter, 1tsp olive oil, Himalayan pink salt, ground black pepper.

1)In a wide sauté pan or skillet, heat oil over medium high heat, Sauté onion and garlic for a few minutes. Add a pinch of red pepper flakes if you want it spicy.

2)To prepare the mussels, rinse well in cold water in a colander. Add them to the skillet with the sautéed mixture.

3)Cover the skillet and let it simmer for about 7-8 minutes or until mussels are all open.

4)Turn off the heat. Stir in butter and chopped parsley. Mix well.

5) Serve with crusty gluten free bread!

 

12 Tips to Get Shredded

six-pack-absGetting shredded isn’t easy. Staying shredded is even harder. It’s not just working out hard, it takes a lot thought and planning in regards to nutrition and lifestyle. The following tips, if adapted into your day-to-day life, will help you achieve and maintain the body you want. Once you start doing these for a few weeks they will become habit and you will not even have to think about it.

SLEEP 7-8 HOURS

Your body repairs itself while you are sleeping. If you aren’t sleeping enough, you aren’t recovering enough. That means less muscle and a slower less efficient metabolism. If you have to get up at 6am try to be in bed by 10pm. Lights out. If you are having trouble getting to sleep on time try turning off the TV, iPad, iPhone, and any blue light emitting devices. They stunt melatonin production and makes your body think its still daytime.

 

GOOD MORNING SWEAT

Breaking a sweat first thing in the morning is a great way to get your metabolism fired up for the day and make you alert and awake. You don’t need to do an all out workout, but just 5-10 minutes of bodyweight exercises will do the trick.

BURN MORE CALORIES THAN YOU CONSUME

This one is pretty simple and the fact you have to burn more than you consume to lose weight isn’t the problem. The problem is people have no idea how much they are eating and how many they are burning. It’s hard to know if you are in a caloric surplus or deficit if you have no idea what your numbers are. Here is an online Basal Metabolic Rate Calculator to give you an estimate of how many calories you burn. If you have the option to get your metabolism tested at a higher end fitness facility like Life Time Fitness I highly recommend that. This calculator doesn’t take muscle mass and came out about 500 calories lower than my true BMR as tested by professionals. So if you have very low body fat odds are you can eat a few more calories than this says. Take this number then add the calories you burned while working out and that is your total calorie burn for the day. Stay under that if you want to lose weight.

 

CUP O’ JOE

Go ahead and enjoy a nice cup or 2 of coffee first thing in the morning. Caffeine is a very common ingredient in fat burning products because it helps burn fat and inhibits body fat storage. Stick with black coffee though as cream and sugar add calories which hinders your fat burning. You can also opt for 200-300mg of a caffeine supplement.

MEAT AND NUTS BREAKFAST

For optimal fat burning we want to eat a breakfast high in protein and fat. When we wake up from fasting overnight our blood glucose is low. This is a good thing for fat burning and we want to keep it that way by eating protein and fat. The protein and fat also has a high satiety and will fill you up more than carbs. The traditional American breakfast of a big glass of OJ (sugar water) and a bowl of (high sugar highly refined) cereal puts your body into insulin overdrive and will leave you hungry again in an hour or 2.

EAT ½ GRAPEFRUIT WITH BREAKFAST

Grapefruit has compounds that elevate your body’s ability to burn fat. It has been shown to reduce insulin levels and aided weight loss in numerous studies.

DRINK A GALLON OF WATER

Being dehydrated sucks. You feel crappy, perform poorly, and your metabolism slows down. Not exactly what we are looking for when trying to get shredded. Drinking a glass or 2 of water before you eat will also help you to overeat since you will feel fuller.

HIIT CARDIO

HIIT or High Intensity Interval Training, is an extremely effective way to burn fat while retaining muscle mass. Basically, you perform an exercise for a set period of time at high intensity then rest for a prescribed time period. In this example we will use treadmill sprints. I like to use a 2:1 work to rest ratio meaning that I would run, as hard as physically possible for 2 minutes then walk for 1 minute. It takes time to work up to that so I would start with 1:2 work to rest and would go hard for 30 seconds and walk for 60 seconds. Then move up to 1/1 and then 2/1.

SHORT REST PERIODS

Short rest periods while working out burn more calories. If you’re the type of person who does one set, walks a lap around the gym, goes to the water fountain, and updates their Facebook status between sets you’re not getting the job done in the fat burning department. You may have some jacked thumbs, but you certainly won’t have a 6 pack. You need to keep your heart rate elevated to stay burning a lot of calories and fat while you train. Try doing 2 or 3 exercises in a row then take a 30 second break.

GREENS BEFORE DINNER

In addition to drinking a glass or 2 of water to help fill you up before dinner, try having a salad first. A mixed plate of a handful of arugula, spinach, and chopped romaine lettuce with some tomatoes and carrots makes a great healthy starter and will help fill you up with fiber before overindulging on the main course. Be aware of the dressing though. Adding the wrong dressing could result in your healthy salad having more calories than the meal itself. Stay away from fatty dressings like ranch and blue cheese and keep an eye on how much sugar is in it. A good tip that I use is to lightly dip my fork into the dressing then stab some salad. It gives me a taste of dressing on each bite and prevents me from using a lot.

NO NIGHTTIME CARBS

Carbs eaten at night, unless you train at night, will have a higher tendency to store as body fat since the sugars won’t be burned off. There are some advantages to eating carbs before bed, but for fat loss stay away.

CASEIN SHAKE BEFORE BED

Casein protein molecules are bigger and take longer to break down into their amino acids than whey protein. This makes casein the prime pick for a pre bedtime shake because you will be going (hopefully) 7-8 hours without waking up to eat. This provides a steady stream of protein to your muscles as your body repairs itself while you sleep.

 

Like I said above, getting shredded isn’t hard. It’s not easy. It’s a process. Follow these tips and you’ll be leaner in less than a month. If you are looking for a complete blueprint to get shredded check out my 100% Guaranteed 28 Day Get Shredded Program – Project Shredded! Learn the ways that natural physique professionals use to get and stay shredded all year long!

 

Mike Kneuer, CPT, CES, FAS, FNS is a Natural Professional Physique Athlete, Personal Trainer, Certified Nutrition Specialist, and Functional Aging Specialist. He has a decade of experience helping people from all walks of life live healthier and better lives. His #1 selling online program ProjectShredded.com has changed the bodies of hundreds of guys seeking a shredded physique. Check out Mike’s blog at MikeKneuer.com.

 

7 Simple Ways to Stay Active

021811_Bicyclists

Modern conveniences have made our lives easier, however, the downside is that they reduce our opportunities to be physically active throughout the day. The result is an overweight population with an increased risk for developing chronic diseases.

Being physically active, even in small amounts have positive health benefits. When we are actively using our muscles we are burning calories. . For some, finding the time to go to the gym can be challenging. Don’t worry; there are plenty of ways to incorporate physical activity throughout the day. Below are some suggestions.
Your Commute
Walking or cycling to work you will burn calories instead of gas and if you are stuck in traffic, most likely, you will start your day being stressed. Check out League of American Bicyclists for valuable information.
Errands – Walk/Cycle
If stores and services that you frequent are within a few miles of your home, consider walking or cycling. Cargo bikes are useful and can help cart home groceries and transport your children.
Reduce Time Sitting
Many employers are investing in their employee’s health by providing standing desks. There are many negative health consequences of sitting for long periods of time If using a standing desk is not possible, try standing whenever possible, for example while on a lengthy conference call. You might also try sitting on a stability ball, this will engage and strengthen your core and low back.
Coffee Breaks
If you need a coffee break during the day, choose the farthest coffee shop from your workplace. You’ll accomplish two things, getting your caffeine fix and a walk. Try asking your colleagues to join you; you can discuss work-related topics while walking instead of sitting in an office.
Take the Stairs
Whenever possible take the stairs; it’s a great opportunity to get some exercise and you won’t waste time waiting for elevators.
Park Far
This is an easy way to ensure you get some extra walking in throughout the day. As a bonus, the parking spaces and easier to find and your car is less likely to get scratched.
Join in the Fun
Don’t sit and look at your phone while your kids are playing in the yard or in the park. Play with them! You’ll all get exercise and have fun; remember; someday they will be too old to play in the park with you. If you are waiting for them to finish practicing a sport, don’t sit in your car or on the bench, talk a walk around the field.
It may not seem like much but all these things add up to help you burn calories and improve your health. .

Stay Healthy My Friends,

Mike Kneuer

Freedom Run

Looking for a brutal workout that is going to challenge your body, as well as, your guts? Then look no further. You’ve met your match. The Freedom Run is a brutal 94 flights of stairs up and down the height of the Freedom Tower in NYC on a 3 story staircase. But not like that’s not enough every trip up and down the stairs you are carrying a different heavy object. Every time you go down you drop off your item and sprint up the stairs then come back down and grab a new item for the next trip. We used 2 18lb kettlebells, 32kg kettlebell, a 25lb plate, a 35lb sandbag, a 16kg Vipr, and a 20lb medicine ball. We also did this at 9am on a HOT Saturday in Boca Raton, FL.

This is a cardio based workout and your heart rate will be elevated for the entire time. My team finished this 94 flight workout in just over 36 minutes. I challenge you to beat their time! This workout will push you to your absolute limits and show you what you are made of. Check back to you Youtube channel later for the full video.

-Mike Kneuer

DOES SLEEP AFFECT YOUR WEIGHT & ABILITY TO PERFORM?

sleeping guy mike kneuerWhile we should all try to get at least 8 hours of sleep, chances are good that we average 5-6 per night. Leading busy lives, many folks view sleep as time better spent doing something more productive. It’s a fact that sleep is right up there with exercise and diet as it relates to your health. Below, I’ve outlined the importance of sleep and how it directly affects your weight and performance during the day.

Weight Gain

After a sleepless night have you ever felt unusually hungry the next day? Lack of sleep has a negative effect on the levels your Leptin and Ghrelin hormones. When Leptin levels are low you don’t feel as satisfied after you eat, this causes your Ghrelin levels to rise, stimulating your appetite resulting in overeating. Studies show that those who got less than the optimum amount of sleep ate 300 hundred calories more per day. When you are sleep deprived, you tend to pay less attention to your food choices; forgoing healthy snacks for unhealthy ones. A study in the Annals of Internal Medicine linked lack of sleep to developing or compounding existing metabolic disorders. Sleeping allows your body’s central nervous system to restore itself.

R&R – Rest & Recharge

Recharging your battery is as important as recharging your phone. When you’re sleeping your body repairs and rejuvenates and your brain is preparing for the next day, forming new pathways to help you learn and remember information.

 

ATHLETIC PERFORMANCE

An adequate amount of sleep is critical in order for athletes to preform their best; a well-rested athlete has greater speed and reaction time. As I mentioned before, sleep is when your body repairs and recharges; during intense training, additional sleep and caloric intake are necessary. Elite athletes shoot for a minimum of 9 hours of sleep per night.

Where did I put my phone?

The inability to concentrate, being easily distracted and not thinking clearly are the results of too little sleep. Have you ever asked yourself the questions above or had to reread a simple paragraph a few times? I’m going to guess that you didn’t have a good night sleep. The American Academy of Sleep Medicine also reported an estimated 250,000 sleep-related traffic accidents each year.

TROUBLE SLEEPING AT NIGHT

So how do we get more quality sleep?

  • Stop looking at anything with a screen for an hour prior to bedtime. Most electronics emit a blue light that tricks your body into thinking its still daylight and your body stops producing melatonin (sleep hormone). This throws off your circadian rhythm.
  • Create a pitch-black sleeping environment. Even the littlest light can have negative effects on sleep quality.
  • Magnesium – I take Magnesium Threonate and ZMA before bed. The magnesium helps calm and relax you.
  • Brain Dump – It is hard to fall asleep when all of your ideas, tomorrows to do’s, and other thoughts bouncing around in your head. Keep a notebook next to your bed and write down all of those thoughts or ideas before you go to bed. By getting them on paper it will mentally allow you to relax. It works.

MORE SERIOUS SIDE EFFECTS

Depression, premature aging and cardiovascular disease are just a few potential serious side effects of too little sleep.

Time to hit the hay!

-Mike Kneuer

It Felt Like I Was Cheating….

IMG_0413

No, not like that. I’m talking about cheating on my healthy nutrition. The headline grabbed your attention though, right? I felt like I was cheating as I was taking a bite of Raw by Raw Dessert Treats, but I wasn’t. It was a guilty pleasure that I didn’t have to run an extra mile on the treadmill to atone for.

Raw by Raw is a local south Florida company owned by a health conscious college girl that makes delicious dessert bites with healthy vegan ingredients. Check out the label and see for yourself. They are gluten free, paleo, dairy free, with no refined sugars, soy, or eggs, and vegan with very minimal ingredients and nothing you can’t pronounce. So basically just good stuff in these tasty bites. Each bite is 1 serving, I must mention that as it is easy to eat an entire box of these and end up with 4x the macros on the nutrition facts, they are THAT good.

I tried 4 of her awesome flavors and will share a little about each.

Original Brownie – This chocolate flavored brownie bite was excellent. It was very chocolately and the texture was better than a brownie. This is a classic flavor and she did a great job capturing the fresh from the oven brownie taste. I broke one of these up into small pieces and added to my granola cereal for a chocolate splash.

Lemon Coconut – I’m not usually a fan of citrus flavored foods but this was pretty damn good. The blend of lemon and coconut was just enough of each so one didn’t overpower the other. The coconut flakes were a nice addition and added a mini crunch to the treat.

Cinnamon Roll – Want Cinnabon taste on a 6 pack diet? This one is for you! It was a toss up between this one and Salty Caramel for my favorites. It was sweet and cinnamon-y (I think I made that word up). I wish I didn’t eat them all already because as I’m typing this I just though how great it would be if I heated it up like a warm Cinnabon.

Salty Caramel – This one just edged out the Cinnamon Roll as my favorite. It was just the right amount of salty and sweet. Definitely would go great warmed up on some coconut ice cream!

Raw by Rae is an up and coming snack star in the healthy foods industry. These treats are made from all natural and healthy ingredients and taste awesome. They can be ordered at www.RawbyRae.com and you can connect with her on Facebook at www.facebook.com/RawbyRae .

Stay healthy my friends,

Mike Kneuer