A vacation workout to do anywhere!

Aloha and Happy Workout Wednesday!  Last week I got to stay at the beautiful Sheraton Waikiki in Hawaii and when I was there I realized how hard it is to really focus and get a workout in when you’re on vacation in an amazing place like Hawaii. No one wants to be stuck in a gym when it’s beautiful outside and hotel gyms are usually pretty small and have minimal equipment. Today I’m going to show you 5 exercises that require no equipment and can be done anywhere!   These 5 moves will give you a full body workout so you can go hit the beach or whatever excursion you have planned that day! This way you can get a workout in while being outside and enjoying the sunny weather!  These are only five of my favorites but there are endless possibilities! Hope this helps on your next vacation

1) Bulgarian Split Squat


2) Decline Push-up


3) Box Jumps


4) Tricep dips


5) Sprinter step ups


Ditching Dairy

A few months ago I decided to go Dairy free.  Not because I wanted to become a vegan. Not because I wanted to be on the next “fad diet”. But just to feel better in my daily routine. For a while I was feeling bloated constantly and I always feeling like, well you know, like I had to fart all the time! And lets be real, feeling like you have to pass gas is not a cute look! At first I went gluten free, it helped a little but I still got that awful bloated feeling sometimes.  One night a few months ago I had a lot of ice cream… heavy duty ice cream and I got the worst cramps of my life! So that is when I decided to try to take out lactose.  Now I thought it was just the lactose that made you feel this way and got the bad reputation but just because something is lactose free doesn’t mean its dairy free. So then I decided to go all in on the “dairy free” lifestyle… no not diet, lifestyle! I still eat lots of my favorite foods and indulge because lets be real, you should “Treat yo Self!”  There are many benefits to ditching dairy but I just want to talk about the three I have noticed already…

Number One, and most importantly, that awful boated feeling is gone!  It’s such an amazing feeling! Now, lactose intolerant or not, you can still get this feeling, the severity just differs from person to person. About 65 percent of the population suffers from lactose intolerance, a gastrointestinal condition in which the body is unable to easily digest lactose, a type of naturally occurring sugar in dairy. The reason: Most people actually stop producing lactose—the enzyme required to digest dairy—in adulthood. That may be part of our body’s natural defense system: People who are lactose intolerant have a lower risk of lung, breast and ovarian cancers, perhaps because they eat far less dairy, according to a 2014 study in the British Journal of Cancer. Yet countless Americans drink their milk and endure the resulting discomfort anyway. The problem can be even more pronounced for people who suffer from irritable bowel syndrome, or IBS.

Number Two, My skin looks and feels so much better! I have dealt with minor acne through the years and as I got older I thought it would go away… it didnt… turns out the biggest factor was the dairy.  I haven’t had any breakouts or irritations and my skin just has a natural glow to it now!  Instead of buying expensive products, the simple act of giving up dairy may quell skin flare-ups. Many dermatologists also recommend going dairy-free as a first course of action against skin conditions such as acne and eczema. Now everyone’s skin is different but if you’ve had skin problems for a while and eat a lot of dairy, try taking it out!

And number three, I feel more energetic!  The excess fat, cholesterol and hormones found in milk can leave you feeling tired and sluggish.  Since eliminating dairy, I feel more vibrant and energetic. I no longer get that mid-day slump around 2 or 3 in the afternoon. Which helps my workout tremendously and in reward, lose more fat!

Finally I want to mention one of my favorite substitutions since going dairy free! I have a major sweet tooth so giving up ice cream was very hard for me. But then I found SO Delicious Cashew milk snicker-doodle ice cream, Its better than regular ice cream! I also enjoy Trader Joe’s Chocolate coconut milk ice cream, but watch out, coconut milk is high in saturated fat, so the cashew milk is a better option.  If you have any questions or any recommendations you think I should try, comment or send me a message!


Front-loading your Carbs!

As a trainer, people are always asking me what they can do with their diet to help them lose fat and see better results.  One of the things I almost always tell people is to start front-loading their Carbohydrates.  “Front-loading”  is a great way to make sure that your body uses the carbs you eat for immediate energy and not turn it into fat.  Front-loading is fairly simple.  It basically means you eat most of your carbs in the morning and slowly decrease them as the day goes on so by dinner, your eating no carbs.  This does not mean you cant have a fulfilling dinner. You can still have a good portion of lean meat or fish with as many vegetables as you would like! The main reasons this works is because we get energy 2 ways, by our proteins and carbs.  Protein is the building block for every muscle in your body. We need tons of protein to sustain our development, and it is particularly important as an immediate source of energy. Carbs provide energy too but are slower to digest and if they are not readily used, turn into fat. So basically carbs in the morning equal energy, carbs at night equal fat.  Does this mean you’re on a “diet”? NO!  You can eat the same about of carbs you normally do but just watch when you are eating them. Now, don’t take this as me saying you should be eating 5 cupcakes for breakfast! Lets be smart. Try to choose more complex nutritious carbs like oats, whole grains and sweet potatoes instead of simple carbs such as white sugar, white rice and white flour.  As I say to most things, everything in moderation.  There will always be exceptions to the rules, but this is one thing to try in your daily routine to help you have more energy, have a better workout and lose more fat!

Hey Guys!

Welcome to my new Blog! My name is Matt Conrad and I’m a model, personal trainer and Barry’s Bootcamp instructor based is Los Angeles.  I created the blog to spread my love of health and fitness to others.  Check out my posts for exciting new exercises, favorite recipes, beauty tips and anything else that relates to a healthy lifestyle.  I’m really excited to start spreading my knowledge to people not only in California but all over the world!