Rich Fit / Thoughts On Losing Fat, Building Muscle And Being Healthy For Life.

Life isn't an even number, so here are 11 insightful thoughts on nutrition to help guide even the most experienced athletes and those just beginning a fit healthy lifestyle. Enjoy!

1) To transform your body, you must drink enough clean water, eat high quality REAL food 4-6 times daily and challenge your body with resistance. And then plan the next day. Consistency and planning lead to physical success. The little things done daily make ALL the difference.

2) Don’t overcomplicate things…simply make only one small positive nutritional change at a time until that small change becomes a good habit, and then add the next small change. Over time this will work out much better than changing many things at once– (and the results will last longer too). Also, be sure to add protein to every meal that you eat! Our research has documented that this helps to promote fat loss and muscle mass gains.

3) Enhancing body composition implies maximizing lean muscle mass and reducing stored body fat. In terms of maximizing lean muscle mass, supplement with creatine monohydrate. Not only is this supplement safe and inexpensive – it WORKS.

4) Pay attention to what you eat before, during and after your workouts and be sure that regardless of the goal a good bit of general advice is to eat at least 1-2 grams of protein per day (especially when trying to lose to maintain the muscle you do have), healthy fats are wicked good for you and should be at least 30% of your macro breakdown for fat loss OR muscle gain and don’t be afraid of carbs!!!

5) If you want to lose fat and gain muscle, you need to eliminate the single nutrient that will stimulate fat storage: sugar. In a study conducted by researchers at UCONN, men who ate a high-protein, moderate-fat, zero carb diet lost significantly more fat and gained almost double muscle than men who ate more sugar and less protein. Rule of thumb: if it tastes sweet, only eat it after your workout, if at all.

6) You have to just do it (i.e. nutrition and training) consistently. You need proper nutrition (including appropriate, credible supplements) and a training plan tailore to suit your goals. It must be a lifestyle not a quick fix. Quick fixes don’t work; because they are quick to come and quick to go.

7) Adding lean protein is hands down the best way to promote muscle growth – it is the building block. Losing fat and gaining muscle at the same time is a tall order, so also adding Branched chain aminos pre workout for preserving muscle is a good plan as well.

8) Change your mindset in how you view food. Every time you eat you have a choice to choose foods that provide the body with stable energy, enzymes, and nutrients to improve the efficiency of the body and decrease inflammation. Get out of a diet mindset and make your food choices with those positive principles in mind

9) Make sure your resistance training program is practical (nobody gets an ideal physique by doing bicep curls while balancing on an inflatable disk) and that the weight/load and/or volume are substantial, throughout any variations, to satisfy muscle building. Supplements (i.e. whey protein, caffeine, creatine and beta-alanine) and diet are complementary to body composition enhancement as well as exercise regimen progressions. But don’t think for a minute that there is a magic pill, powder or potion that makes you exempt from eating cleaner and working harder!

10) Muscles lack the necessary enzymes to use alcohol as fuel. It negatively affects reaction time, hand-eye coordination, balance, thermoregulation, fluid balance, glycogen conversion and muscle growth. Alcohol decreases strength, power, speed, muscular endurance and cardiovascular fitness. For these reasons, the healthiest alternative is abstinence.

11) Eat leafy greens at every meal, they contain omega-3 fats too! Think spinach & eggs with salsa for breakfast, a handful of mesclun greens tossed into a smoothie mid morning, a big composed salad of tuna & beans on a bed of arugula for lunch, romaine lettuce wraps filled with Greek yogurt, shredded carrots & olives midday, and steamed kale alongside a baked sweet potato & lean grass-fed beef or steamed fish for dinner. Power meals don’t come in containers.

In closing Everyone wants a simple explanation as to how they can gain muscle and lose fat. The reality is that it’s a difficult process with no easy way from point A to point B. The best advice I can give you is that patience, dedication, and hard work are by far the key ingredients for changing body composition. The worst plan executed with the best work ethic is way better than the best plan executed with poor work ethic.

Nancy Reinhardt Online Lifestyle/Fitness Coach...Living Fit!

Are you overwhelmed with getting back into shape? Are you busy, stressed and just have no idea which way to turn or what “method” works? I was exactly where you are only 2 short years ago. I felt like I had the perfect life on the outside, but I was suffering big time on the inside. A mother of 5, a wife of 15yrs to a loving husband, a roof over our heads and yet I had no idea who I was. I know many can relate! After my last child at the age of 38 and hitting my all time high of 200lbs I wanted “it” but I had no idea what to do. To sit here and say that is crazy, as I had taught aerobics and been a trainer in my early twenties. I had watched Dara Torres kick butt in the Olympics after the age of 40 and I had every magazine there is that is fitness related and I just still sat here miserable. I even made a call to a friend who I had taught how to workout back in High school and she said, “You know what you are doing, you taught me all that I know!” I literally felt as lost as many of you who are reading this wondering and hoping for some miracle.
Well after a night out with a friend dancing, my life has forever changed and so can yours. We all have that rock bottom and for me it was years of mental and physical neglect that had come to the forefront. That night out had me in bed with what I later learned to be degenerating discs. That fun night out, that night that was my first night out in over 16yrs changed my life. I was told that I could wait until I could no longer take the pain or I could try to “patch” this pain with a series of epidurals that might “stabilize” the discs. Well after 5 of those, which happened to be just where my degeneration was, I chose to make a move.

I have never looked back and have kept going. I get asked often, how I have done this with 5 children. It has taken lots of organizing and preparation to stay on track along with not letting “life take over!” I decided that meds were not my answer and shots were not happening so I got back into the gym after many years out of it.
This took some work as I had 5 children with schedules and a husband who worked many hours to support the large family that we wanted. I had a choice to make and I chose ME for once, in over 15yrs. I told all of my kids and my husband that our gym had no childcare and the only time for me to workout was after school. Many might say that I was selfish that year but none of my kids were going to be able to do sports so that they could have the best mother and have all of me and not just a small portion of me.
Was this easy, no! Did I have lots of guilt when they wanted to go play after school and I was walking out the door to go workout, yes! What moms need to understand is that until you make yourself first on your priority list and allow yourself 60-90 minutes a day, you are robbing the ones that you love. They are not getting all of you but only a portion of you.
Has the physical journey been easy, no! Has it been worth it, yes! This is no easy road and there will be those days when you feel like you can’t workout another minute or can’t eat another piece of chicken but you must make goals. You must have that BIG goal but you can’t focus on that one and must focus on the little ones that will get you to the big one! Even if you just focus on what seems like tiny goals, that is what will get you there. For me it was just gaining mobility and losing that dreaded “muffin!” That drove me to eat clean. Eating clean allowed the inflammation in my back to subside just enough to help me lift heavier at the gym. As I was able to lift heavier weights, my body began to change and if you think that weights make you look like I man an, look at what I have done. They will change your life and without the combination of weights and a clean diet, I would not be sitting here writing this to all of you.

You will have days that you want to give up but what is that going to do? That’s right, take you right back where you started and who suffers the most when you do this? Not you, but your family! Feeling like you give to everyone and never give to you is no way to live. This just allows you to beat yourself up over things that only YOU can control!!!

Start with your diet and convert the entire family. Who wants kids to grow up feeling like you do about yourself or did feel about yourself? None of us does. Add weights once you gain some energy from the clean diet and then make small goals that are “gym” related and not body related. What I mean is challenge yourself to lift one more rep or last 5 more minutes on the bike. All of this will add up to meeting your physical goals. Forget the scale and the tape measure. Focus on those things and you will never be free of stress and stress causes weight gain and retention of fat. Challenge your body and your mind each day and you will slowly become that “physical” body that you want. It might be tough but it is the most rewarding thing you will ever do for yourself. Gain your life back and your gain more than you can ever imagine! It comes down to choices and when you choose you, everyone wins!

Nancy Reinhardt
Online Lifestyle/Fitness Coach

Sergio Martinez Knocks Out Macklin in 11th Round

Martinez dropped tough Irishman Matthew Macklin twice near the end of the 11th round with the kind of powerful left hands he's become known for before Macklin's trainer Buddy McGirt stopped it as the round ended.

Martinez improved to 49-2-2, with 28 KOs, before a sold-out crowd of 4,671 at the Theater at Madison Square Garden on St. Patrick's Day.

Most Exciting Fighter Today And MiddleWeight Champion Of The world...Sergio Martinez Rise To Greatness.

Middleweight champion of the world Sergio "Maravilla" Martinez returns to action on Saturday night at New York City's Theater at Madison Square Garden, facing half-Irish contender Matthew Macklin on St. Patrick's Day in a fight that will hopefully light a fire in what was once -- but no longer is -- the center of American prizefighting.

The more one thinks about it, the more remarkable Martinez's rise in the last few years seems. Let's take a look back at the emergence of Sergio Martinez.

Lets take a closer Look!

Martinez, 37, turned pro in 1997, and toiled in relative obscurity for years. In 2000, still a welterweight, he was beaten down by Antonio Margarito, after which he went on a tear, winning 27 straight fights before he finally got a shot on HBO in October 2008, facing Alex Bunema.

To say he hit HBO with a splash would be an understatement. Bunema was no top contender, but a quality fighter, and the slick southpaw Martinez made mincemeat of him. Here's what I said at the time:

I've seen Martinez fight a fair amount of times before last night, and he never impressed me. I thought Bunema had a great shot at beating him, because Martinez seemed to be a creation -- a guy with a great-looking record in black-and-white terms, but without much in the way of good wins.

... Martinez was sensational in a one-sided beatdown of Bunema. At age 33, he looks like he's peaking. ... Martinez had Bunema totally off-balance all night, beating him to the punch with ease, popping his jab out at will, and essentially doing whatever he wanted, whenever he wanted. He was exceptionally loose in the ring, confident and even cocky at times, holding his hands low, and Bunema could do nothing about it.

It was a star-making performance. Martinez isn't about to headline his own big card or anything, and nobody likes fighting a slick southpaw, but they'll be looking for the biggest possible fights. And with this performance, Martinez deserves it. I've gone from doubter to fan in one fight.

The honeymoon was over just one fight after, when Martinez met former welterweight titlist Kermit Cintron on the Nate Campbell-Ali Fuenka undercard in Florida:

Sergio Martinez and Kermit Cintron went to a majority draw in a fight I thought Martinez clearly won. The fight was plagued by a strange seventh round incident. Cintron went down from a left hand he genuinely believed he was a headbutt, and referee Frank Santore counted him out, and appeared to have called the fight off. Replays showed that Cintron had made it to his feet before the count of ten, and he was incensed that it was (1) called a knockdown, and he was wrong there, and (2) that he appeared to have been counted out, which he was right about.

The fight, which had been an ugly clash of styles before the incident, picked up after it was surprisingly restarted. The draw, I feel, robs Martinez of a win, but neither man exactly made an entertaining fight. Bad Left Hook scored it 117-109 for Martinez. The official judges' scores were 113-113 twice and 116-110 for Martinez.

Though Martinez deserved a win (two, actually), the star quality wasn't there from him on that night. But that was a blip.

Eight months later, Martinez was in his first HBO main event, substituting for middleweight champ Kelly Pavlik, who fell out of a handful of dates with Paul Williams, leaving Williams with no choice but to find a late replacement opponent. It was a marvelous fight, with Martinez going up to 160 for the first time and immediately engaging in a war with "The Punisher":

On paper, it would be a tactical, lefty-versus-lefty affair, probably not very explosive, but a good substitute fight for sure.

It took less than a round for this to turn into a stunningly savage bout. Williams clipped Martinez for a knockdown in the opening round, but just before the end of the frame, Martinez drilled Williams and put him on the canvas. Williams was hurt.

And Williams seemed to fight much of the rest of the bout hurt, too. By the end of it (a decision win for Tall Paul), he seemed to be going purely on instinct. Martinez was able to neutralize Williams with a right hook early that landed at will, and later a straight left hand that kept getting through. But Williams was there, and at some points, he dominated the fight, making exceptional mid-fight changes in his gameplan and going toe-to-toe with Martinez.

It was a fight we just didn't expect to see, and a reminder that a great, great fight can happen when nobody sees one coming. Both of them upped their stock greatly with this outstanding brawl, a must-see fight that turned very good boxers into pure warriors, at least for one night.

Staying at middleweight for his next fight, Martinez was called upon by Pavlik, still the middleweight champ, to be his next challenger. Martinez had physical disadvantages going in -- name, Pavlik was taller and just plain bigger than him, a proven middleweight, even with his then-recent troubles. We know now that Pavlik had done his first rehab stint just before facing Martinez, but both fought well, and Sergio was simply the better fighter.

It was a terrific tactical fight, with some great back-and-forth momentum. Martinez dominated the early portion of the fight, but Pavlik (36-2, 32 KO) charged back in the middle rounds, knocking down Martinez and taking a lead on our card through eight rounds.

But then, it was the Sergio Martinez show. Martinez cut Pavlik up, had him bleeding profusely, and took the fight for the rest of the time left, winning what I felt was a clear and solid decision.

... The times changed tonight, folks. New middleweight champion of the world: Sergio Martinez.

Seven months later, Martinez repaid the favor that Paul Williams did for him the year before, giving him a shot at the middleweight championship. The rematch was highly anticipated. And though it lasted all of four minutes and 10 seconds, no one was disappointed.

This raises Martinez's stock even more. He said that Williams left himself open enough, and that the fight went how he expected it would. Both fighters were throwing punches again, coming out aggressively, though there was more holding in this one than last year.

If only there was much more to say about this one, but there really isn't. After all, not much to report. But it's a can't-miss knockout, and Sergio Martinez is legit as the middleweight champ.

That ended the rise, though: In 2011, Martinez fought Serhiy Dzinziruk and Darren Barker, winning handily both times out. But the division's lack of recognizable names willing to fight Sergio started to become glaringly obvious. Boxing being as fickle as it is, there are a few mumbles now that maybe Martinez, while very good, isn't quite great, isn't quite what he's cracked up to be, and that a determined challenger like Matthew Macklin just might be geared for an upset on Saturday night.

Live lean, Live shredded, Live Healthy for life! 20 Nutritional rules that make it happen.

1. Be Multi-Ogranic

Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. U.K. research shows that organic milk has about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.

Since omega-3s and CLA can both help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk, and yogurt as well as grass-fed beef.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice, oatmeal, and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from halting fat burning and ramping up fat storage.

A study conducted by researchers at Pennsylvania State University found that men or women following a low-calorie diet with carbs coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbs from refined sources.

3. Eat Fruit

A study from the Scripps Clinic (San Diego) found that men who ate half a grapefruit or drank 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in 12 weeks, without changing their diet. The effect is likely due to grapefruit’s ability to lower insulin levels, thereby limiting fat storage. To test the effects yourself, try regularly adding half a grapefruit to a few of your daily meals.

4. Egg On You

Eggs are packed with protein and have been shown to promote muscle strength and mass. Research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

5. Get Fat

Certain fats particularly omega-3s do not lead to fat gain and can actually promote fat loss.

Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines, or trout as well as other healthy fat sources such as olive oil, peanut butter, and walnuts, you can actually boost your fat loss when compared with eating a low-fat diet.

6. Milk It

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced.

Adding low-fat versions of cottage cheese, milk, and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. Go Pro

A high-protein diet not only promotes hypertrophy (muscle growth) but also enhances fat loss. Researchers at Skidmore College found that men who followed a high-protein diet-40% of total daily calories from protein-for eight weeks lost more body fat than those following a low-fat/ high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone that decreases hunger levels.

8. An Apple A Day…

Apples are a great slow-digesting carb with numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance, and even fat loss, especially around the abs. While apple polyphenols appear to directly improve the body’s ability to burn fat while limiting fat production and storage, the boost in endurance and strength is helpful as well, allowing you to train longer and harder.

A typical large apple provides about 200 milligrams of apple polyphenols and about 30 grams of carbs.

9. Go Nuts

A study from California’s Loma Linda University reported that subjects following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds lost significantly more body fat and abdominal fat in 24 weeks than subjects consuming the same calories but more carbs and less fat. So be sure to include nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts in your diet.

10. Go Green

The main ingredient in green tea, epigal-locatechin gallate [EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine. Nerepinephrine keeps the metabolic rate up, so preventing its breakdown helps you burn more calories throughout the day.

Drinking green tea is a great way to stay hydrated during workouts, according to a new study in the Journal of Nutrition, which reported that subjects drinking green tea while exercising lost significantly more abdominal fat than those drinking a placebo.

11. Whey Lean

Drinking whey protein as a between meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike peptide-1.

12. Go Fish

As mentioned in tip No. 5, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise.

This is also true for fish-oil supplements containing omega-3 fats. For the best burn, take 1-2g of fish oil at breakfast, lunch and dinner.

13. Add Some Guac

Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

Try adding a quarter of an avocado to salads and sandwiches.

14. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat without changing their diets or exercise habits.

15. Not So Sweet

Even though artificially sweetened drinks are calorie free, drinking too many can hinder your fat loss. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal, so you eat more total calories.

Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat burning and enhance fat storage.

16. Go Even Greener still

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Take about 500mg of green tea extract in the morning and afternoon before meals.

17. Back in Black

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG. Black tea may also aid fat loss: Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage especially around the midsection.

18. Love Water!

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

19. Spice it up baby!

Hot Peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie burning at rest as well as reduce hunger and food intake. Its effects are particularly effective when paired with caffeine-in fact: research shows that the pair can significantly boost fat burning during exercise, Try adding crushed red pepper, hat peppers, or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, consider taking a supplement that contains capsaicin instead.

20. Say Soy-Anara To Fat

Soy protein is a proven fat burner. In fact, in a 2008 University of Alabama study, researchers found that guys drinking 20g of soy daily for three months lost a significant amount of abdominal fat.

The effect appears to be due to soy’s ability to decrease hunger levels.

Rich Fit / Fit Tip. Super Set Antagonistic Muscle Groups.

Rip through a workout twice as fast with one simple trick and reap major benefits. Superset antagonistic muscle groups. Say what?! Superset refers to performing two or more exercises back-to-back with little or no rest between. In this case antagonistic refers to opposing muscle groups. So, if you were to perform a bench press for example (pushing), upon completion of that set you would immediately move on over to a row movement (pulling) without rest.

While one muscle is working, the opposing muscle is resting. You not only save time by pairing exercises and never stopping, you also reap an incredible fat-burning benefit.

Some great pairings include:

Incline or flat bench dumbbell and barbell presses with chin-ups, pulldowns or barbell rows

Barbell or dumbbell curls with triceps barbell extensions or rope extensions
Squats or leg presses with leg curls or Romanian deadlifts

BoXFiT Boot Camp, Spring 2012 Classes Now Forming

*Register now and Train Like a Warrior*

Build the body of a fighter with AbFitt's "BoXFiT" A fast-paced, fat-shredding, skills building Boxers workout. This boot camp has been designed to compliment your existing training program or for first timers to experience the training program of a professional boxer, without taking the punches. Spring classes forming now.

High-energy boot camp style training system that combines H.I.G.T (High Intensity group training) and it's principles with boxing techniques to build lean sexy muscle & torch loads of body fat, to build & sculpt your best body ever. Taught by former professional boxer, fitness consultant, editor of AbFitt & creator of the H.I.G.T program, with over twenty two years experience. Train with Richard Seymour at his personal training location in the Pocono Mountains of Pennsylvania. The Pocono mountains have long been the training camp location of the worlds best professional boxers.

You will train the same way a professional boxer prepares for a big fight with the added challenge of his High Intensity Training Program, (H.I.G.T) and new this year Cross-fit with Instructor Jessie Rauhs.

* Learn the tools to achieve a lean, hard, sculpted, fit body for life.

*Learn to skip rope to burn fat, build speed and endurance.

*Multi joint exercises to build muscle and torch fat. Get peeled, get shredded.

*Learn to throw fast, hard punching combination's for strong defined shoulders.

*Intense Aerobic/anaerobic training circuits to build lean muscle and six pack abs. Achieve rock hard legs & overall full body fitness.

*Great as an addition to your current training program

*Lectures on Nutrition/supplementing, metabolism efficiency & fitness and aging.

Come challenge your mind and body in an intense boxing style, full body-conditioning workout. All levels of fitness are welcome. Sponsored by AbFitt. Building better bodies. Live Fit be Fit! 60 minutes will change your life....

Cost: $25 per class-package deals available
Duration: One hour minimum, up to 2 hrs
Date: Sat May 12, Sun May 13
Time: 1:00pm
Who: men/woman any age, experience
Hotel: Information provided

* more dates and times available soon*

If you are interested in Learning more about this class, or want to reserve your spot, please "contact us" to receive our general inquiry form,