Liftsgiving is upon us!

Liftsgiving if you do not know. Is one of the greatest events in November in the greater Cincinnati region. 

People will gather, weights will be lifted, and food will be consumed.

If you are a member, we welcome you to join us and bring any friend and family member that is in for the holiday to lift with us. 

Date: Nov. 25th
Time: 9am- 11am

If you are a non-member but dont want to miss out, simply email us with your interest in joining on the day and we will put your name on the list. 

Due to COVID, we are being mindful of how many people will be lifting in a hour. With that being said,  we will be taking names and times you will like to train. 

As we approach Liftsgiving, we will be contacting you with the times, workouts and and any other fun information about the day. 

Looking forward to seeing you there!

-Solid Squad

The clocks have changed and we are either annoyed by it or we just ignore it because our clocks automatically change. 

But there are a few facts that we should think about when the clocks change. 

It affects more than our sleep.

Here is a list of facts:

1. Car accidents increase by 8%
2. Heart attacks increase by 5 %
3. Harsher court sentences increase by 5 %
4. Hospitals report an increase in a 11% increase in depressive moods
5. Students SAT scores are lower
6. Injury rates at work are higher compared to other parts of the year. 

You might be thinking?
"How can 1 hour do this? I deal with the change just fine."

That's great, but we shouldn't ignore the fact that we all get affected by this change. Especially if we have been dealing with issues in our sleep and stress prior to the time change. 

So how can we deal with this going forward?

Try these simples actions to help keep you productive through the time changes.

1. Develop a night time routine that helps you prime your body to sleep. 
2. Select a bedtime that keeps you in the right sleep cycle for a better nights rest. 
   
3. Limit your caffeine intake. Caffeine consumed in the afternoon will keep you awake at night.
   
4. Limit your alcohol intake. Again, another sleep disrupter.
   
5. Decrease your nap times to adjust your night time routine. 
   
6. Avoid eating or snacking 2 hours prior to bedtime. 
   

Mild disruptions can lead to bigger consequences down the road. 

Its always in your best interest to know the facts and have the know how to counteract mild disruptions so our progress remains consistent. 

If you have any questions or would like to learn more about what you can be doing to better your health. 

You can take advantage of our Free Trial, where we meet you where you are and guide you along the way of improving your health and wellness.

Reach out anytime.

-John Bedel 

Did you know that the FDA changed the nutrition label in January? 

There have been a changes that were put in place to help individuals make more conscious choices in regards to their health. 

We have highlighted the label with some brief information for you. 

We looked at the new changes to the 2020 Nutrition Label. 

Here they are...

2020 Nutrition Label Changes

1) Serving Size
The serving size on the new label is now set to more realistic portions. Remember that your favorite foods have not increased the calories. The higher calorie count you will see is simply a reflection of the change to the portion size listed.

2) Calories
The new label increased type size of the calorie number.

3) Fats
Change from "Calories From Fat" to the types of fat is going to be the new norm. You will see Total Fat, Saturated Fat, and Trans Fat listed on the label.
Be conscious of the types of fat that you are consuming. Decreasing saturated and trans fats overall will lead to an increase in your health for the long run.
Tip: Get your fat from sources such as: Extra Virgin Olive Oil, Avocado Oil, almonds, walnuts, flax seeds, etc.

4) Added Sugars
Added Sugars is an added line to the label. This has been a huge change due to goal of helping consumers make healthier decisions.

Tip: Look at Total Carbohydrates first. If the item is a packaged food, look at the Added sugars to get a sense of type or quality of the food.
It is always best to keep Added sugars low throughout the day.

5) Vitamins and Minerals
They took off Vitamin A and C. In place, Vitamin D and Potassium was add along Iron and Calcium for the reason that we are not getting enough Vitamin D or potassium.
This is a great change and I am happy to see the change will help people look for foods that contain these vitamins and minerals. By doing so there will be an increase in ones health.

As a fitness professional, I welcome this change and hope it will help more people make better choices in the future. This isn't a cure all, and there is always more work to be done, but it is a step in the right direction.


If you have any more questions about the new label or would like to start your Risk-Free Personal Training Trial.

Reach out today.

​John Bedel 

Everyone, no matter where they are in the process to improve their health and fitness are in a constant search for long-term health. 

Since Solid Training has opened its doors in Cincinnati, Ohio. We have constantly given the code to long-term health away to our personal training members. 

The problem I have realized is that the code is super simple. So simple it gets thrown to the way-side.  

If you are looking for improved health and fitness and you wish for it to stick to you long term. 

Here is the code to remember...

8,7,4,3,2,1,0

If you apply this code to your life, you will experience long term health for years to come. 

What do those numbers mean??

Well, I am happy you asked!

Here we go...

8- Sleep
The person who aims for 8 hours of sleep will experience:
-  Increased Energy without the aid of caffeine
-  Increased Overall Mood
-  Decrease in food cravings
-  Increase in training performance
-  Better recovery from training sessions

7- Walking/Cardiovascular Health
The person who walks everyday will experience:
-  A Healthier Heart
- Overall improved cardiovascular fitness and well-being
- Improvement in recovery from a tough training session (feeling less sore)
- Improved mood 
- Improved mobility without doing endless stretching 

4- Nutrition's Four Horseman
The person who focuses on these four nutrition baselines will experience:
- A better understanding on how calories (quantity+quality) support their goal(s)
- A better understanding on what role protein has to support their goals
- A better understanding on what role carbohydrates (+types) has to support their goals
- A better understanding on what role fats has to support their goals

3- Strength Training
The person who strength trains will experience:
- Increase in lean muscle mass (very important for anyone who wants to lose weight/body fat)
- Increase in bone density (very important as we get older)
- Increase in joint flexibility (very important for a person who wants improved movement and fight arthritis)
- Increase in weight control (more lean muscle you gain, the more calories you burn)
- Increase in balance ( as we age, increase strength will help reduce falls and injuries if we do fall)

2- Two Minutes of Gratitude
The person who focuses on 2 minutes of gratitude will experience:
- Increase awareness of the good that is going on
- Realize who is helping them or has helped them
- Experience overall better feeling on where they are going
- Decrease in stress
- This can be done through writing in a journal, meditating, walking calmly by oneself.

1- Focus on 1 Process
The person who focuses on 1 Process will experience:
- Faster Achievement
- Increased Focus
- Overall Clarity

0- Keep the Bad Vibes to a 0
The person who focuses on decreasing the bad vibes they put on themselves will experience:
- A growth mindset
- A better feeling of self
- An increase in productivity and overall growth in their life
- Better relationships with themselves and the people around them
- An improved long-term lifestyle


So that is the code.

It will take work, and it will take a commitment. 

It will not fall in place at once.

You will have to go back to this code multiple times throughout life. But, the more you use this code the challenges you go through will become easier to circumnavigate.

If you are looking to improve your health and fitness, and would like to speak more on how to apply this code to your life. Reach out, I will be glad to help you today!

John Bedel, CEO
Solid Training

Here we are again for another addition to "What's For Dinner?"

Training busy parents who have not only work, but a family to feed. We understand it can become frustrating having to think of something after a long day.

We hope these easy to make and nutritious recipes help you take the thought process out of what to make and make something the whole family will enjoy. Knowing it is healthy and nutritious, is an added bonus!

Here is this weeks recipe...

Turkey Stuffed Mini Bell Peppers

Ingredients​

• 1 pound of 93/7 Ground Turkey (can sub the turkey out for lean beef or ground chicken if desired)
• 1 medium onion (chopped)
• 1 Egg white
• 1/4 cup grated Parmesan Cheese
• 1/2 Lightly Salted Rice Cake (Grounded)
• 1 bag of mini bell peppers (sliced in half and cleaned)

Instructions

• Saute onion just till tender (you do not need to add oil to cook the onions, watch the the onions cook till they are "wet"). If you like to lightly spray the pan with PAM, that is fine.
• Add Ground Turkey to onions and cook till brown (Seasoning- Garlic and Rosemary, or Poultry blend are great options)
• Drain meat, add grated Parmesan cheese, grounded rice cake, and more seasoning if desired. Add egg white to the mixture once the desired seasoning is achieved.
• Fill the pepper halves with the meat. 
• Bake at 400 degrees for about 20 mins (cooking time will vary)

Notes

• This is great to make in bulk for snacks or kids lunches. 
• For dinner a nice mixed salad will go great with this. 
• If you trained and looking for some extra carb sources to go with this. Sweet potatoes, steamed veggies, rice, quinoa, couscous are great options to add to the family dinner.

ENJOY!

That is a question that we will hear almost everyday if we are not prepared.

In this segment of "What's For Dinner", I am going to share with you my favorite low-carb recipe. It is a spin off a classic dish that we will go for when we do not have anything prepared.... Fried Rice!

To make it low-carb, we are substituting the rice with cauliflower.

This recipe is not only delicious, but extremely quick and easy to make.

Here it is!

Chicken Fried Rice (Low-Carb)​
Ingredients

• 1 medium Cauliflower, or 1-2 bags of diced cauliflower (you can find the bags at Kroger produce section)
• 2 chicken breasts
• 3 tablespoons of avocado oil
• 100 grams of carrots, chopped
• 100 grams of celery, chopped
• 2 garlic cloves, minced
• 2 eggs, beaten
• 6 green onion, chopped fine
• 2 tablespoons of soy sauce

Directions

1. You have the choice of putting the cauliflower in a food processor, but I love Krogers and other food companies for making food prep easier by doing the hard work already. Grab some bags of already diced cauliflower and save yourself some time!
2. {Prepare the chicken} Heat a skillet and add 1 tablespoon of avocado oil. Add chicken and cook till done. Take chicken off of the skillet and let it rest for 5 mins. After the 5 mins you can cut into cubes or strips before you add to the rest of the dish. You can save time on this step if you already have chicken precooked and ready to go (the power of food prep!!)
3. {Preparing vegetables} Heat a skillet or wok and add 1 tablespoon of avocado oil. Add the carrots, celery, and garlic. Stir fry until fragrant, about 5 minutes. Add the cauliflower, stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.
4. {Finishing up} Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Add the chicken, stir it into the mixture. Stir in the soy sauce and green onions just before serving. 
   
5. Plate the dish and lightly drizzle some sesame oil on top of dish.
   
6. ​Enjoy!!
   

It is never fun fighting off the cold and flu. 

It causes you to take time off of at work, taking care of your family, and keep you away from the gym!

I do not want you to go through that. I want you to feel great everyday, be productive, achieve success, and live a healthy lifestyle. 

Below I have listed 5 action steps that will help you fight off the cold and flu. By doing these steps everyday on a consistent basis, your chances of experiencing the annoying cold and flu will become minimal.

Here are the 5 steps...

5 Action Steps to Fight the Cold and Flu

1. Consume healthy, portioned, nutrient-dense meals throughout the day. 3-4x/day
   
2. Maintain a consistent sleep schedule. 6 hrs./minimal, 8 hrs./maximal
3. Drink water. Consume your bodyweight in ounces to know how much water.
4. Manage your stress. Practicing a daily meditation routine is ideal.
5. Exercise. Get to the gym a minimal of 3 days/week.

The goal is to keep these steps in your routine everyday to ensure you are maintaining a healthy lifestyle. By doing so, you will find your energy, strength, and well being will be at an all time high!

If you need help to develop an action plan for any of these steps, message me. I will be happy to help.


John

Do you want to improve your health and fitness?
 
​Take advantage of our 3 week trial membership.

3 Week Trial Includes:
- Free Success Session
- Access to ALL Classes
- Nutritional Handbook
- T-Shirt

​To get started click the button below to schedule your Success Session!

Above is our current summer schedule!

Please email: [email protected], if you have any questions about our programs.

​