Tips

Need some fitness or nutrition tips? Here are a few of Davey Wavey's favorites!

How To Be A Good Spotter: 7 Tips!

Bench-PressIf you’ve spent much time in a gym, you’ve likely been asked to provide a spot. Or, there’s probably been a time or two when you would have benefited from a spotter.

Years ago, I was lifting at a gym that didn’t provide safety pins to hold the weight plates in place. On my last repetition of bench pressing, I missed the rack and dumped 175lbs worth of weight plates across the gym floor. More than creating a spectacle (which it was), I was lucky to escape injury. If I had asked for the assistance of a spotter, the whole debacle could have been avoided.

What is spotting?

Simply put, it’s the act of supporting another person during an exercise to ensure safety and allow the exerciser to lift or push more than he or she could on their own.

Some spotters are good. And some spotters suck. So to be a better spotter, here are a few tips focused around bench pressing:

  1. Communicate. Asking someone for a spot is a bit like asking someone to be your boyfriend or girlfriend. Good spotting relationships are built on a foundation of communication. Being on the same page involves asking the exerciser what they need from you and how many repetitions they are aiming to complete.
  2. Help only when needed. When someone asks you to spot, they’re not asking you to do the work for them. If they’re struggling and moving the bar slowly, don’t provide assistance. If the the exerciser is failing and gravity is pulling the bar down, do provide assistance.
  3. Don’t use full force – unless needed. When you do provide assistance, apply the proper amount of force. Usually, this means providing just enough force to lift the bar. The exerciser should still be working throughout your spot. The exception would be a sudden drop in the bar or total failure on the part of the exerciser; in this instance, full force is necessary to safely re-rack the barbell.
  4. Spot lift off. When bench pressing, lifting the barbell off of the rack may require some assistance. You’ll commonly see this in powerlifting competitions. It’s always smart to ask if they’ll need help with this movement.
  5. Help re-rack. You’ll probably be expected to assist in the re-racking of the barbell upon completion of the set. This is especially important if the lifter has reached failure. Many accidents happen when exercisers miss the j-hook, so be proactive during this part of the exercise.

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    Should have had a spot!

  6. Know the technique. Different exercises require different spotting strategies. For the bench press, keep your hands near the bar but don’t touch it until needed. Having a mixed grip of one hand under the bar and one hand over the bar will enable you to use maximum lifting strength if required. Spotting on a squat, on the other hand, is much more technical. If you’re unfamiliar or uncomfortable spotting, just let the exerciser know. It’s better to speak up than risk injuring the exerciser.
  7. Pay attention. When someone asks you for a spot, they’re putting their safety in your hands. It’s not the time to look around the gym or check your cell phone. Pay attention. A good lift can go bad quickly, and you’re the safety net to prevent serious injury.

If you have any tips, spotting stories or pet peeves, share them in the comments below!

P.S. If bigger muscles are your goal, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle!

5 Steps To Stay Full Longer!

Hey Davey,

I’m 90 pounds overweight and can’t seem to stay full for more than an hour. I want to lose weight, but I don’t want to feel like I’m starving. For example, the other night I had a massive dinner at a Chinese restaurant. An hour later, I was hungry again. So I ordered a second dinner from KFC. I can’t believe how much food I’m eating.

Any advice for staying full longer?

Thanks,
Chris

tumblr_my7w12DSyA1rman8co1_1280Hey Chris,

When it comes to feeling full longer, not all foods are created equal – and there are a few handy tricks that can help curb hunger.

Here are five steps to follow.

  1. Step 1: Ask yourself if you’re you really hungry? Know the difference between hunger and appetite. Hunger is the body’s need for food whereas appetite is the psychological desire for food. With this in mind, rate your hunger on a scale of 1 to 10 – with 1 being insatiably hungry and 10 being in pain from overeating. Using this hunger scale, you’ll slowly learn to both identify true hunger and do a better job of differentiating psychological desires for food.
  2. Step 2: Drink water. Believe it or not, water is actually filling. It creates more volume in your stomach, which can make a significant difference. Best of all, water has no calories. Various studies (including this one) have demonstrated the power of water in weight loss.
  3. Step 3: Add fiber and lean protein to your diet. Fiber takes a long time to digest and numerous studies have illustrated the satiating effect of lean protein foods. For this reason, high fiber and lean protein foods cause you to feel more satisfied. As a result, you’ll consume fewer calories throughout the day.
  4. Step 4: Opt for high volume foods. High volume foods are foods that contain lots of air or water. As such, they’re much less calorie dense. Think vegetables and salads. Because these foods add bulk to your diet without adding a large amount of calories, they’re worth loading up on. By eating a large volume of food, your stomach will feel full.
  5. Step 5: Eat nuts and peanut butter. Nuts are high in both protein and fiber, and are a great healthy snack that will fill you up. Peanut butter is also a good treat. Researchers at Purdue University found that people feel fuller and eat less after snacking on peanut butter than other foods.

I hope you’re able to put these steps to work for you.

Love,
Davey

P.S. To transform your life through the foods you eat, I recommend downloading Davey Wavey’s Insanely Easy Guide to Eating Smarter. I’ll show you how to eat in a way that supports your health and fitness goals.

Get The Awesome & Free Davey Wavey Fitness iPhone App!

It’s here! I’m thrilled to announce the launch of my brand new Davey Wavey Fitness iPhone app. Get yours FREE in the iTunes store today!

There’s a lot to love about my new app, including an interactive forum, healthy recipes, fitness and nutrition blog posts and subscription access to more than $400 worth of Davey Wavey Fitness instructional videos, exclusive content and programming.

It’s easy. Awesome. And free.

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But you don’t have to take my word for it.

Download the Davey Wavey Fitness iPhone app from the iTunes store today!

Love,
Davey

20 High Protein Healthy Foods You Should Be Eating!

Dear Davey,

I really don’t like the taste of protein powder, so I’ve been looking at other ways to increase my protein intake. What are some healthy high protein foods that I can include in my diet?

From,
Sammy

DSC_8067It’s no secret that protein powder doesn’t taste great. But it’s important to remember that you’re eating it for other reasons than flavor. It’s fuel for your body.

Having said that, there are certainly plenty of other options for increasing your overall protein intake. Here are a few of the healthier options that I’d recommend:

  1. Quinoa (24 grams protein / 1 cup, uncooked)
  2. White beans (47 grams protein / 1 cup, raw)
  3. Peanut butter (8 grams protein / 2 tablespoons)
  4. Edamame (17 grams protein / 1 cup, cooked)
  5. Tofu (20 grams protein / 1 cup)
  6. Seitan – wheat-meat (18 grams protein / 3 oz serving)
  7. Dry roasted mixed nuts (14 grams protein / half cup)
  8. Raw almonds (15 grams / half cup)
  9. Lentils (18 grams protein / 1 cup, boiled)
  10. Chicken (43 grams protein / 1 cup, cooked)
  11. Canned tuna (42 grams protein / 1 can)
  12. Tilapia (26 grams protein / 100 grams fillet)
  13. Salmon (20 grams protein / 100 grams fillet)
  14. Octopus (30 grams protein / 100 gram serving)
  15. Tuna (30 grams protein / 100 gram fillet)
  16. Halibut (23 grams protein / 100 gram fillet)
  17. Turkey breast (34 grams protein / 1 serving)
  18. Eggs (6 grams protein / 1 egg)
  19. Plain Greek yogurt (17 grams protein / 1 container)
  20. Cottage cheese (11 grams protein / 100 gram serving)

If you have any suggestions for protein-packed healthy foods, share them in the comments below!

Love,
Davey

P.S. For more nutrition tips, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

7 Tips For A Healthier Weekend!

Be king of your weekend!

Be king of your weekend!

It’s Friday and you’re probably super excited for the weekend. Yay!

While the weekdays are often packed with school, work, appointments and other commitments, the weekends are all about you. Which is all the more reason to ensure that your weekends support your health and fitness goals.

To that end, I put together a few tips to make sure you get the most out of your weekend.

  1. Sleep! Use me as your personal excuse to be lazy. We know that sleep is extremely important to health and wellness. In fact, more than two dozen studies have linked less sleep to extra body weight. While there’s a lot we don’t understand about sleep, it’s benefits are undeniable. Use the weekend to recharge your batteries.
  2. Water > Alcohol. According to Centers for Disease Control and Prevention, about 5% of the average American’s calories come from alcohol. That might not sound like a lot, but consider how many calories that is over the course of a year. Based on a 2,500 calorie diet, that’s some 45,000 calories per year. Even worse, those calories are empty – and thus not providing any essential vitamins, minerals or other nutrients. Just replacing a few alcoholic beverages with water will help improve your diet.
  3. Hit the gym… harder. While our weekday schedules are often packed, the weekend is a great time to spend an extra few minutes at the gym. I like to call it a workout plus. It’s everything you normally do with an extra boost. Maybe you can add on a short workout class. Or do a couple extra intervals. The weekend is the perfect time to step it up!
  4. Visit a farmer’s market. The USDA has a massive database of farmers markets – and there’s probably a great one in your area. A weekend trip to the farmers market is a great opportunity to stock up on locally grown, nourishing foods. These fresh fruits and vegetables are a great way to nourish your body as a special treat. It’s also a lot of fun and something that you can do with family and friends.
  5. Go outside! We are spending less and less time outdoors and more and more time sitting in front of screens. And, of course, our waistlines keep getting bigger and bigger. While I’m grateful that you’re reading my blog, I’d rather you be enjoying the outdoors and moving your body. As such, plan your weekend activities around the outside world. Instead of watching a movie with a friend, take a hike. Or a simple walk. Go camping. Swim. Run. Kayak. Climb rocks. Play! Whatever you do, get off your butt and go outside! Beyond benefiting your physical health, you may also discover that communing with nature is good for your mental health – as it can help promote relaxation and calmness.
  6. Remember that weekend calories count, too. It’s the weekend, so you can eat whatever you want, right? You deserve it, don’t you? NO! You deserve to be nourished with healthy foods that support your goals. The weekend is not a time to sabotage your diet with high-calorie foods loaded in saturated or trans fats, added sugars and sodium. Eat smarter every day of the week.
  7. Plan for the week ahead. Since most of us are busy during the week, the weekend is a great time to plan ahead. Write out breakfast, lunch and dinner menus and stock up on the foods and ingredients you need. Rather than having a crammed schedule during the week and resorting to fast food, you can even use your weekend to prepare some healthy meals in advance. Stick them in the fridge or freezer for use during the week. Set yourself up for success!

Use these tips to put your weekend to work for you! And, in the comments below, feel free to share some of your healthy weekend tips or plans.

P.S. If you’re looking for a fun workout to try this weekend, download Davey Wavey’s Bootcamp Workout for three, 15-minute at-home workouts that will help improve the way you look and feel!