January 3, 2009
Happy New Year Everybody!
This is the time of year where everyone starts getting back to it…to eating right and exercising. And it is when health club memberships rise. So if you are hitting the fitness center again, or maybe never stopped…please remember to be kind to your fellow exercisers.
Below is a recap of some of my past experiences…I have posted this before elsewhere, so it might be a repeat for you.
JUST DON’T BE THAT GUY…
Being an ex health club operator-owner for almost a decade I could tell you stories that would make your skin crawl, I have lots of passion around this subject as I ran a very clean, tight ship…(the sensitive stomach folk should not read on…)
…The basketball players that would come off the court…get a drink in the nice, shiney, expensive fountain (next to the treadmills) and then hawk a green loogey that does not go down the drain…the floater was always found by the most innocent little old lady just trying to wet her whistle.
…The sweaty guy that sweats so much on the bike (don’t get me wrong, I sweat like a pig but I bring my own towl and cover equipment) that his sweat fills up all of the grout in the tile below him and then it travels to the machines next to him…when he is done he kindly wipes off the screen and nothing else.
…Can’t forget grandpa…that never wore underwear…and loved to get on the recumbent bikes.
…What about the lady that loved to shave in the coed hottub and sauna….and yes she brought her own shaving cream.
…The individual that lost control of their bowels (they didn’t know it though) and left skid marks on the entire weight circuit.
Okay enough, you got the hint…it’s time to start 2009! Do it the easy way with my free exercise routine…
Here are 3 simple steps to get you started:
Step 1 – Choose a time of day to exercise and commit to it. I always exercise very first thing in the morning. I have found that getting the workout over before my workday begins gives me a boost on the day. It not only jump-starts my muscles, but also my brain, which is very important. Some people have the energy and motivation to exercise after work. You need to find what works for you. If your weekdays are hectic, commit to working out on the weekends. It is a well known fact that people make time for what’s important to them. Make this a priority!
Step 2 - Make a plan for the week ahead. Planning ahead will give you goals to stick to. What’s so awesome about this fitness plan is that it varies from week to week but is easy to follow. Write down which body parts you’ll be working and which exercises you plan to do. You can’t reach your goals if you don’t set goals!
Step 3 – Learn the Lean Muscle Makeover Routine™. In the beginning, you may only want to do 1-2 exercises per body part then gradually working your way in to 3-4 exercises. I’ve included some simple graphics (shown in the column to the right) to show you the most common gym exercises. Most of these can be adapted for working out at home.
Check out the Lean Muscle Makeover Routine™ now!
Cheers to your Health & Fitness!
Matthew
Technorati Tags free exercise routine
Posted in 
No Comments »
December 11, 2008
Remember, to be fine in 2009 start today. You can either start the new year ahead of the game or behind the 8 ball…From here on out, try replacing just ONE meal a day with one of my healthy shake recipes. Muscle Memory was engineered for you so you can become the best that you can be, just do it now…
Free Delicious Whey Protein Shake Diet Recipes for Your Better Body
Muscle Memory™ whey protein shakes are an excellent choice as a meal replacement or to use as part of a Whey Protein Shake Diet. Here are some simple recipes and pointers on getting the most out of your Whey protein shake!
Tips For a Great Shake:
- For a thicker shake, add a few ice cubes, fruit or yogurt.
- For a creamier shake, mix it with non-fat, 1% or 2% milk instead of water.
- Use frozen fruit instead of ice.
- Blend in a blender for a thick and creamy consistency.
- For shakes on the go, use a shaker cup or plastic container with a lid to mix up a quick and easy meal.
Choco-Banana Blast
1 scoop Muscle Memory Dutch Chocolate
1 banana
handful of ice cubes
1/2 cup water
Peanut Butter Cup Smoothie
1 scoop Muscle Memory Dutch Chocolate
1 tablespoon peanut butter
1/2 cup skim, 1% or 2% milk
ice cubes
Blueberry Dream
1/2 cup fresh or frozen blueberries (if using frozen, emit ice cubes)
1/2 cup fat free or low fat yogurt
1 scoop Muscle Memory Dutch Chocolate
ice cubes
Coffee Shake
1 scoop Muscle Memory Dutch Chocolate
1/2 cup brewed coffee
ice cubes
Coffee with Cream Shake
1 scoop Muscle Memory Dutch Chocolate
1/2 cup brewed coffee
1/2 cup non-fat or low-fat yogurt
Use your imagination! Try some of these add-ins
flax seeds - a good source of beneficial omega-3 fats and fiber
fiber powder
shredded coconut
pineapple chunks
granola
strawberries
mandarin oranges
nuts
flavored extracts like mint, almond and vanilla
Order Muscle Memory™ whey protein powder supplement today and send us some of your favorite protein shake recipes!
Technorati Tags healthy holiday fitness tips, protein shake diet
Posted in No Comments »
December 3, 2008
I have been crazy busy the last EIGHT weeks and have not had time to post anything new. So I decided to ask Cash for some help…After some deep thought, this is what he came up with…Keep in mind that he can only count to 4…so he came up with 4 sure fire tips for you.
It’s that time of year again when we do our best to not gain any extra pounds over the holidays. Here are a few tips to help you in your battle:
- Don’t “save” your appetite for the big party. If you go hungry, you’re most likely to overeat and indulge in sweets. Try eating a healthy snack ahead of time so you don’t show up at the cookie table starving.
- If you love cooking and baking, give it away! My mom often gets in the holiday spirit by baking and it’s tough to have those delicious treats around the house without eating them. She gives most of it away and only keeps a reasonable amount for us. Just be considerate of friends and family who are trying to not over indulge too!
- Don’t stray too far from your normal eating and workout routine. It’s hard to do over the holidays but skipping workouts and eating out are only going to work against you. Even if you are not working out as often make sure you still get some workouts in. Also find time for those home cooked meals. Don’t kid yourself that eating sugar cookies for dinner won’t come back to bite you.
- Remember that it’s just food. Focus on the people you love, not on all the trappings. You don’t have to eat and drink everything in sight to have a wonderful holiday!
Cheers to your Health & Fitness,
Cash
Posted in 2 Comments »
November 5, 2008
If you are like me you have had fitness failures tooooo many times to count. Now I define fitness as 
anything that requires your body to move at a rate that is benefiting you, fitness-wise.
Maybe running, walking, playing soccer, baseball, working with weights, the bike…quick game of checkers, (just making sure you are paying attention).
When I was growing up I was not a super athlete, I was average…not the last picked, and certainly not the first. And what I figured out at an early age was is what I LIKED (as I tried as much as I could) because if I liked what I was doing, I was more apt to do it. Take baseball for example…
I tried out for baseball and made the team, at a late age compared to all of my friends. I was 14, everyone else had been playing since t-ball, when they were 5 or 6. So, I had a mental disadvantage because I internally told myself that I was going to SUCK at this because I had never been on a team or had a coach and I never really liked baseball, but it was important to at least try it once, just so I would know.
On my first game at my first up to bat I hit the ball. Granted, I swung with my eyes closed, but I hit the ball and made it to first! I was so excited! I was so excited I struck up a conversation with the first baseman, like he was my buddy or something, so I wasn’t paying total attention at that time to my surroundings. Next thing I noticed was that the pitcher was starting to slowly wind up…so I thought, Matthew, you can steal this base (I was still feeling a bit cocky from actually hitting the ball and was thinking that this “baseball thing” really wasn’t that hard). So, I took many many side steps as I stared down the pitcher, kinda like a cat stalking it’s prey. Step by step I was slowly further out…He wound up and pitched the ball…AND…I ran like a bat out of hell! I was going to steal this base no matter what. As I approached second I decided to ice my move and slide head first, hands out…superman style. PERFECT! PERFECT! PERFECT! I thought as I claimed by base and dusted myself off. As I slowly looked around and awaited cheers from the crowd, I heard silence. Then I heard…(and this is verbatum), “Hey asshole, get back to first, the pitcher was warming up…what an asshole, can you believe this guy?”
As I slowly walked back and realized that I had not been paying attention, talking to the first baseman, that they had switched pitchers and the new pitcher was just warming up. I took my time getting back to first. When I arrived, the first baseman was doing everything he could to not bust up laughing in my face. I looked him straight in the eyes and said, “Hey, if he can warm up…so can I.”
I finished out the season and never “got” the game. And I made a deal with myself -I was going to do what I like fitness-wise. I knew that exercise was a very important role in life, I just needed to find what worked for me.
I found exercising in a health club was very fun and easy for me to commit to and learn about. I encourage you to do somthing that you like and be passionate about it. I’m passionate about general exercise and fitness. I am not passionate about baseball. What are you passionate about?
Posted in 5 Comments »
October 28, 2008
I fought the MRSA and, I WON…I fought the MRSA and, I WON!
Yes, I had MRSA…not a fun experience…and I had MRSA when MRSA wasn’t cool…or at least it wasn’t talked about in the media as it is now.
What is MRSA? Well if you do not know, this is cut directly from www.mayoclinic.com
MRSA infection is caused by Staphylococcus aureus bacteria — often called “staph.” MRSA stands for methicillin-resistant Staphylococcus aureus. It’s a strain of staph that’s resistant to the broad-spectrum antibiotics commonly used to treat it. MRSA can be fatal
Did you notice the last part…yes fatal…
Now this picture was taken by my wife’s camera phone, just before she made me go to the ER, for having what I thought was a “runaway zit” that just needed some time…It had popped it’s lovely head only about 48 hours previous, FYI.
Now like I said, I had MRSA before it was in the media so often, this November will make it 2 years ago.
The ER just scratched their head…they thought I just got bit by something…and gave me a shot in the arm…my own doctor (who I saw later that AM) however flipped out a bit, mostly because of the “closeness” to my all important brain. He got out his trusty scalpel (just like a kid in a candy shop) and cut me and squeezed me, repeat, repeat…repeat…then a shot in the ass!
So my point of this story is to ALL of the arrogant individuals out there (including myself) that think that they are above catching things like MRSA…and then ignoring the symptons…kind of like my face swelling symptoms, which, BTW, I would have kept my nose to the grind stone, pardon the pun, and “fixed” myself…which more than likely would have deleted my existance. I would explain more about MRSA, but just google it to find out more….wash your hands…MRSA is very common is hospitals and HEALTH CLUBS…
I fought the MRSA and, I WON…I fought the MRSA and, I WON! But I did not do it by myself…
If you had a curious bump, scratch or twitch and had a possible life saving experience, please do share. And hats off to my wife for constantly checking all of my parts…when she is on a hunt, I just leave her be.
Cheers to your Continued Health & Fitness!
Matthew
Posted in 11 Comments »
October 23, 2008
Hello All!
- Matthew & Cash
I do not have much to say…about fitness…and I do not care, I JUST HAD A BABY BOY! What an experience the last two weeks have been. I did not realize how tough my wife was, I knew it…but WOW, she is a machine on a mission to raise one healthy baby boy…Thanks babe!
I will be back soon, mark my word, my child has given me one endless pot of inspiration to pass on….
Be well EVERYONE, be well….
Cheers to your Health and Fitness!
Matthew
Posted in 5 Comments »
October 7, 2008
Hi Everyone! Here is a last minute interview I just did for mom-going-organic-sensibly.com. I hope it is helpful…and I say last minute as I will be a papa tomorrow!
For those of you that want a sensible approach to fitness, Matthew Perry is your man with the know-how.
Matthew has experience as a health club owner. But, more than that he brings a down-to-earth perspective to healthy eating and fitness through his website 3rd Chance Fitness and blog.
Matthew Perry is also the creator of Muscle Memory™ a proprietary protein powder supplement.
And here is the interview:
1. Hi Matthew, thank you for taking time out today and sharing your fitness and healthy eating expertise. Please tell us briefly about yourself, the services you have to offer, and the websites that you write for.
I’ve been a fitness enthusiast since childhood and got to live out my passion daily by running two health clubs in Tucson for 8 years. When I left the health club industry, there was a gap in my life that I knew I needed to fill. My passion is helping people live healthier lives and that’s why I started 3rd Chance Fitness. Our website offers free information on healthy eating, healthy living and working out. We also offer our proprietary whey protein called Muscle Memory™. We’ve also just started a blog to help us create an interactive community of people who share the same goals.
2. While most of our readers don’t have gym membership or exercise equipment, many of them are interested in fitness.Your Lean Muscle Makeover Routine™ can get a beginner started with only a three day a week commitment. What would realistic expectations be for the beginner who uses this routine?
The great thing about making a commitment to a healthy lifestyle is that it doesn’t take any special equipment. I’ve always worked out in a health club but my wife prefers working out at home. Most of the exercises I show can be modified for a home workout. The great thing about being a beginner is that just getting moving is going to make you feel better right away! Many beginners take on too much, too soon and give up because they get themselves too sore or expect themselves to do it perfectly. I often tell people to just think about eating well and working out for the first week. Then, progress to doing some form of physical activity for 5-10 minutes 3 days a week. It’s important to learn your limits before increasing your activity. It’s ok to start slow!
3. You talk about your early morning exercise habits on your blog, as part of being flexible to fit things into your life. Many of our readers are on the go all day caring for their children. How can these readers involve their kids in exercise for a short period each day?
With small children, dancing is one of the best ways you can both get some exercise. Put on some fun music and just start moving and shaking! You can even put on an exercise tape and do it with your child. They can mimic the movements with you (minus weights). Of course, pushing a stroller is great exercise as well, along with bicycling with a child seat attached and hiking with a baby pack if you have the time for it. It’s important to set an example early for your kids so that they see that physical activity is a normal part of life.
4. Your experience as a co-owner of a gym provides you with insight into why people fail at sticking to exercise. You have also had the opportunity to see people that started and 5 years later, still have fitness a part of their lives. Can you share with our readers your insight into what those that succeed are doing?
I’ve certainly seen my share of people who purchase a gym membership and come to the club only a few times before stopping altogether. One way people sabotage themselves is by expecting themselves to do it perfectly or not do it at all. They set unrealistic expectations like coming to the gym 5 days a week and when that doesn’t happen, they stop coming altogether.
A better approach is to be honest with yourself about your limitations. If you’re not a morning person, don’t workout in the morning. Workout when you have most energy and only when you have time to really commit to it. Your goal should be to incorporate healthy lifestyle changes slowly over time, not to make a bunch of changes all at once.
The people who are still working out 5 years later went through a lot of ups and downs to get there. Finding the balance between discipline and going easy on yourself is a challenge. Start by doing an honest inventory of what you’re willing to invest into yourself. Are you willing to choose a piece of fruit over a candy bar? Are you willing to take the stairs instead of the elevator? Are you willing to go to the park to walk a mile after work instead of going home and sitting on the couch? Face these choices head on everyday and that’s how you start to build a healthy lifestyle.
5. One of the benefits of being fit is an awareness of when things aren’t right. You provided the example on your blog, of your father-in-law who was able to be diagnosed early for cancer. He had an awareness that something just wasn’t right. How does your fitness provide benefit to you and your family?
My wife and I live a healthy lifestyle so that we feel good enough to do the things we enjoy doing. Life for us is about experiencing all that we can with the time we’re given. The older we get, the more likely we are to be faced with health challenges. My goal is to do everything I can to not sabotage my recovery. There is simply no substitute for physical activity. It makes you feel good and increases confidence.
6. Congratulations on your soon to be new hat as father. Having had an exercise routine since you were 13, how do you plan to adjust and still get in exercise time?
I don’t know…but I am committed to making it so…life will be more realistic after a “schedule” is constructed, that is my first goal, to get a routine set, then I can fill in the gaps with exercise.
7. This brings us to our last question. You and your wife created Muscle Memory™, a whey based protein supplement. With umpteen protein drinks already available, can you tell us how you discovered that there was a need for this product? And what sets Muscle Memory™ apart from your competitors?
Protein is vital for muscle growth and repair. I wanted to create a simple meal replacement for people trying to get into shape as well as a supplement for seasoned workout enthusiasts like myself. I’ve used countless protein powders over the years so I know what I like and what I don’t like. When I decided to create my own protein powder, it was important for me to keep it pure and simple. You shouldn’t have to be a scientist to understand what you’re consuming. And, it needed to taste great. Muscle Memory™ has it all. With 3rdChanceFitness.com, I also wanted to be able to share my knowledge and offer support to people trying reach their goals. It’s not just about protein powder but about creating a community and sharing ideas and information.
Thanks so much for the interview Doris! Your site is very informative and I highly recommend it to all of our readers.
Posted in 2 Comments »
October 1, 2008
Okay, this is the time of year I start to stresssss just a bit…because I DO NOT want to do that dance come New Years…where I pack on a few extra and then have to burn it off. If you can remember to stick to these 8 simple healthy eating tips…especially during the holiday cheer, then you just might end up being ahead of the game come January 1st…or 2nd. Start planning now EVERYONE…
Healthy Eating Tip # 1:
Keep Track of What You Eat — Initially, you may find it helpful to write down what you eat each day to see where there’s room for improvement. You may not realize how many wasted calories you consume on a daily basis (sugary sodas, butter, salad dressing, etc). When you eliminate the wasted calories, you create room for more food in your diet! 100 calories from butter does nothing to make you feel full. 100 calories from a serving of vegetables or protein will.
Healthy Eating Tip # 2:
Control Your Portion Sizes — Learn to visualize the recommended portions of each food group. For example, 3 ounces of meat is about the size of a small bar of soap or a deck of cards. Half a cup of pasta, rice or potatoes is about the size of a baseball. Make a habit of reading package labels so that you know what a single portion is. Try scaling back on high fat condiments by cutting your normal portion in half (butter, sour cream, salad dressing, mayonnaise, etc.).
Healthy Eating Tip # 3:
Eat Frequently & Snack Wisely — Don’t skip meals, especially breakfast! If you’re too busy to make breakfast, a Muscle Memory protein shake is a fast and easy option. Plan ahead how frequently you’re going to eat and make sure to have healthy snacks on hand. If you don’t allow for snacks, you may end up overeating at your next meal. Healthy snacks include whole-grain crackers, fruits, vegetables, small portions of nuts and seeds and low-fat dairy products.
Healthy Eating Tip # 4:
Introduce Variety Into Your Diet — Eating healthy will be very boring if you’re not open to trying new types of foods. One of the best ways to eliminate fat in your cooking is to use more herbs and spices. Never tried curry? Don’t know what to do with a jalapeno? The world of interesting food awaits you! Try something new tonight. Check out some of my favorite recipes now!
Healthy Eating Tip # 5:
Know Your Weaknesses — Life would barely be worth living if I didn’t have ice cream once in awhile. That doesn’t mean I’m going to keep it around the house. If you have no willpower and cookies are your weakness, don’t buy them at the grocery store. If you don’t buy the bag of cookies, you won’t have the opportunity to eat them. Sounds simple, huh?
Healthy Eating Tip # 6:
Exercise — People always say, “working out makes me hungry.” That’s a good thing. Your body needs fuel to become and stay healthy. As you increase your physical activity, you’ll not only feel better, you’ll want to take better care of yourself. The food and lifestyle choices you make will get easier and clearer as you commit to frequent physical activity.
Healthy Eating Tip # 7:
Make Changes Gradually Over Time — Don’t go from eating Whoppers every day to eating nothing but brown rice and chicken breasts. Incorporate healthier options over time and you will eventually develop new habits.
Healthy Eating Tip # 8:
Learn To Cook — If you rely on restaurants to feed you, you will always be at the mercy of what other people think you should eat. Preparing healthy meals doesn’t have to be complicated. There are a ton of resources to help you learn the basics.
What are some of your best healthy eating tips?
Posted in 7 Comments »
September 25, 2008
EVERYONE has ABS…it’s just that some peoples abs can be seen by the human eye and others not so much…but they’re still there.
So what does one do to see their abs? Exercise them two times a week…five times a week? Everyday??? Buy this machine by that infomercial? Buy this book by that fitness guru? Do this exercise because it’s better than that.
JUST STOP-
REMEMBER AND KNOW THAT YOU HAVE A SIX PACK…WE ALL DO, RIGHT THIS VERY MINUTE. AND DOING CERTAIN EXERCISES TO GET THE ABS THAT YOU ALREADY HAVE IS A BUNCH OF BS.
NOW GO-
If you cannot see your abs this very moment, then doing exercises to SEE THEM is a waste of time. Now do not get me wrong, exercising your abdominals is very good for you…it strengthens your core which will help with lower back pain and proper posture…but exercising them will not make them appear…no matter what.
Having a six pack has to do with what you put in your face…because if you cannot see your abs, it’s because of the body fat that’s covering them. Muscle and fat are two separate things…you must reduce your body fat to see the muscle. This might be old news to you…but it’s not to everybody or the 6-minute abdominal gurus would be out of biz.
So if you really want that six pack, then concentrate on your diet…take baby steps day by day. Once you get your diet under control and start to see a little something something down there…then tackle that abdominal routine. And yes of course you can do diet and abs at the same time, just set yourself up for success and not failure…sometimes too much on ones plate can get overwhelming.
And yes doing cardio and strength exercises are very important too with seeing your abs…but your exercise routine will never be able to keep up with a poor diet…been there, done that.
Cheers to your Health & Fitness!
Matthew
Click HERE to see our exercise routine.
Click HERE to see our healthy recipes.
Posted in 5 Comments »
September 10, 2008
As with any disease, there are several colon cancer warning signs, and, again, as with any disease, you should never ignore them.
My father-in-law is a pretty cool cat!
He’s 62 years old and has been jogging 20 miles or so a week for years…now I am not a runner, so I have much respect. Last December he decided it was just too cold, in the morning, to jog, so he decided to take a break.
In March, when it started warming up, he went back to his morning runs. But, it just didn’t feel the same. At first, he could go about 5 miles and then he was just exhausted. He kept trying, but was feeling increasingly short of breath and just didn’t have the same energy as before.
His beloved dog, Emma, who used to get a run for her money was now running circles around him.
He wasn’t overly concerned at first…
Colon Cancer Warning Signs
Maybe he was just getting old? Maybe taking that time off really knocked out his endurance, even though he had done it in the past and bounced back much quicker…?
Another 4 months of feeling winded and drained and he said “uncle” and called his doctor.
It turns out, he HAD stage 2 colon cancer and was severely anemic from internal bleeding.
The moral of the story?
If he was sedentary to begin with, he probably never would’ve even noticed that he was short of breath and lacking in energy. If he didn’t exercise, he wouldn’t have been in tune to his body enough to know that something was amiss.
Not everyone exercises to look like a super model or have 6-pack abs. The real benefit of staying physically active is to feel good and know when you don’t!
AND I am very happy to say that he cheated this disease and is having a full recovery!
So, please, do the same: Watch out for colon cancer warning signs, or any other symptoms you have that don’t feel quite right, because your body may be trying to tell you something.
Posted in 1 Comment »
content rss
Being an ex health club operator-owner for almost a decade I could tell you stories that would make your skin crawl, I have lots of passion around this subject as I ran a very clean, tight ship…(the sensitive stomach folk should not read on…)
…The basketball players that would come off the court…get a drink in the nice, shiney, expensive fountain (next to the treadmills) and then hawk a green loogey that does not go down the drain…the floater was always found by the most innocent little old lady just trying to wet her whistle.
…The sweaty guy that sweats so much on the bike (don’t get me wrong, I sweat like a pig but I bring my own towl and cover equipment) that his sweat fills up all of the grout in the tile below him and then it travels to the machines next to him…when he is done he kindly wipes off the screen and nothing else.
…Can’t forget grandpa…that never wore underwear…and loved to get on the recumbent bikes.
…What about the lady that loved to shave in the coed hottub and sauna….and yes she brought her own shaving cream.
…The individual that lost control of their bowels (they didn’t know it though) and left skid marks on the entire weight circuit.
Okay enough, you got the hint…it’s time to start 2009! Do it the easy way with my free exercise routine…
Here are 3 simple steps to get you started:
Step 1 – Choose a time of day to exercise and commit to it. I always exercise very first thing in the morning. I have found that getting the workout over before my workday begins gives me a boost on the day. It not only jump-starts my muscles, but also my brain, which is very important. Some people have the energy and motivation to exercise after work. You need to find what works for you. If your weekdays are hectic, commit to working out on the weekends. It is a well known fact that people make time for what’s important to them. Make this a priority!
Step 2 - Make a plan for the week ahead. Planning ahead will give you goals to stick to. What’s so awesome about this fitness plan is that it varies from week to week but is easy to follow. Write down which body parts you’ll be working and which exercises you plan to do. You can’t reach your goals if you don’t set goals!
Step 3 – Learn the Lean Muscle Makeover Routine™. In the beginning, you may only want to do 1-2 exercises per body part then gradually working your way in to 3-4 exercises. I’ve included some simple graphics (shown in the column to the right) to show you the most common gym exercises. Most of these can be adapted for working out at home.
Check out the Lean Muscle Makeover Routine™ now!
Cheers to your Health & Fitness!
Matthew