Get Fit With Herve

Get Fit With Herve

Fitness Is Life

Power through your plateau with Herve

Powering Through Plateau

Herve Doliska Profile Photo

Meet Wello trainer Herve Doliska!

This week, Herve writes about working with Kathy, Wello’s weight loss blogger. Kathy reached a plateau in her fitness progress, and Herve explains his advice for Kathy and anyone else overcoming a plateau!

Working with Kathy has made Wello a very special and fun experience for me. She is on the way to reaching her goals and fitness success! Kathy would like to lose 40 lbs and has worked very hard to lose the 15 lbs she’s lost so far. We’ve been training 3 days a week and keeping up with  healthy eating and good nutrition.

 

When Kathy and I first started working together she lost 8 pounds in 2 weeks. This was because her body was doing something completely different and doing things she wasn’t used to. Now that her body is getting used to a healthier lifestyle and working out more often, the weight loss has slowed down a bit to about 1-2 pounds a week. I’d like to get Kathy back to losing more weight at a decent rate and in order to do that some things must change.

 

The intensity of the workouts will increase. The amount of cardio will also increase, we’ll work out 4 days a week, Kathy will work out one day on her own, and we’ll make the necessary changes in her  diet. I’m looking forward to these changes to help Kathy get past her plateau and get to her 40 pound goal as quickly and healthy as possible.

 

Well said, Herve! We’re excited to see how Kathy’s journey progresses.

 

Readers, if you want to work out with Herve, visit his trainer page.

 

Have a great week and Be Wello!

Success Story

  I'm a mother of a toddler while working as a health care proffesional.   And would of never thought a workout plan with my busy schedule could yield such quick results. With the guidance, non stop motivation,  and coaching, Herve helped me already lose a total of 15 lbs in two months!  Pushing myself to reach my fitness goals in the past have been a true challenge. Nowadays, I look myself in the mirror and say "look how far i've become ", " who can stop me now!?! "   Thank you, Herve!

Romina Yanez- Wheaton, MD

 

Chest Day

 


Herve’s Prodigy Pre Workout Log – Day 3 – Chest Day

 

This is What you Get When You Run a Free Supplement Log with PricePlow!

This is What you Get When You Run a Free Supplement Log with PricePlow!

Yesterday was a chest day for me. That made my 3 days in a row of working out before my rest day.

 

I warmed up on the elliptical after taking my prodigy supplement. I started off with the bench press and did a warm up set, then a set of 10, 8, 6, 4, and 2 increasing the weight by 10 pounds every set. I then did the decline bench three sets of 12.

Great Pumps, Intense Workout

I felt that great pump again and had an intense workout. I normally do more than one muscle when it’s not leg day, but with the extra energy I continued with just the bigger muscle and did more chest exercises. I did the chest fly machine 4 sets of 8 lifting about 70% of my max weight. After the chest fly’s I did some push ups then went to the cable machine for more chest.

I looked swole after my workout and felt pretty good about, so I ended it there.

I skipped doing arms after my chest was on fire from my workout and went straight for my cool down with a ten minute jog on the treadmill. I stretched a bit and had a post workout protein shake then went home.

Mid-Day Crash!

For whatever reason when I got home I crashed and fell asleep immediately mid day and woke up later that night. I’m usually able to stay up after a workout, so I’m not sure if it’s because of the supplement that I crashed, or because I went hard on my workout.

I definitely do notice a difference when taking the supplement.

Tomorrow I teach cardio kickboxing classes and I’d like to try a day without prodigy to see if I notice any difference. I’m sure it’ll still be an intense workout day but I want to see how I feel during the workout and after.

Intro PNI Prodigy

This is an introduction to Herve, who will be logging the PNI Prodigy pre workout supplement.

 

My name is Herve Doliska. I was born and raised in Gaithersburg, Maryland. I now live in Miami Florida. I am a personal trainer that has a passion for fitness and health. I’ve always been a part or and had interests in sports which was very significant to the love I had for working out. It definitely helped me stay in shape over the years.

I graduated from West Virginia University with a bachelors in exercise physiology and three minors in communications, sport and exercise psychology, and personal training. I now run my very own fitness business here in South Florida. You can check it out herewww.getfitwithherve.com

A Typical Day with Herve

A typical day for me consists of instructing group exercise classes using power plates, training clients online, coaching high school football, doing boot camps, and of course working out. Due to the fact that most of my day consists of taking people through workouts, I make sure to get mine in as well.

Herve’s Workouts

I love to box too and I teach cardio kickboxing classes on the power plates. That is my best cardio day. Nothing like a boxing workout. I also enjoy lifting weights. I am not looking to lose any weight or gain any either, but I do workout to maintain a healthy lifestyle. I feel as though in this industry you can’t just talk the talk, you must walk the walk. I will never put a client through a workout without knowing what they’re going through.

Diet / Nutrition

I’d like to think my nutrition is pretty good. I eat about 6 times a day, all small portions. I usually start my morning off with oatmeal, two hard boiled eggs, and a banana. I then have a snack 2-3 hours later usually an apple or grapes. I try to workout in the middle of the day, so before my workouts I have a protein bar and a post workout protein shake.

 

I have another snack of carrots or celery with dip several hours before I finish working and once I’m off I go home to make a dinner which usually consists of pasta, some vegetables, and meat. Lots of carbs in my day, yes I know. I’m an athlete and need the carbs. Before bed I try to have a healthy snack which isn’t always the healthiest choice, but it keeps me from being hungry. Due to my very busy schedule I sometimes eat on the road. I always leave the house with a protein shake, protein bar, gallon of water, and fruits just in case.

 

The Routine is Set

I honestly don’t want to change much about my routine. I love my body and have about 9% body fat.

 

I love how I look, but I’m excited to try my new PNI prodigy product. I can use that extra pump before I exercise and possibly get a more intense workout. I wouldn’t mind a pumped body to show off after my workout especially here in Miami where I can be shirtless all year round.

Fitness is my life and I’m living!!!

Belly Fat to 6 Pack

 

Belly fat to 6 pack

By: Herve Doliska
 
Reasons-You-Have-Belly-FatWant to get rid of belly fat, but don’t know how? Well, did you know that it’s not just about your waist size? It’s also about your health. I will explain the different ways in which you can go from the unwanted belly fat to a six pack. Exercise, diet, sleep, and stress are the four factors that can help you make and be the change you want to see!!
 
 
Exericse:
 
High intensity exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years. You will need to take part in 3-5 times of exercise a week for at least 30 minutes a day. Low intensity exercise is great and is better than no exercise. Raising your heart rate for 30 minutes at least three times per week definitely helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be more intense.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program. They’ll probably be excited that you want to get started, and will check that you’re ready for it by performing a physical. It will help you determine what kind of exercise you are able to do, and what you probably shouldn’t be doing yet.
 
 
 
Diet: 
 
There is no magic diet for belly fat. But when you lose weight, on any diet, belly fat usually goes first.You will want to get enough quality protein in the daily diet – not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it’s a building block for maintaining and building lean muscle… And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.
 
 
Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.
Don’t be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. If you avoid processed foods, it becomes easy to avoid the two worst offenders in our food supply.
  omentum-2
 
Sleep: 
 
Getting the right amount of sleep helps. A restful amount of sleep (7 to 9 hours) leads to more calories burned both during daytime and at nighttime. Therefore, you need to have a restful sleep in order for you to burn more calories. Lack of sleep, therefore, can lead to weight gain and the unwanted belly fat.
Keep an active lifestyle to build more muscle mass and help increase metabolism. That way, the body can burn more calories even while resting. Avoid drinking alcoholic beverages before going to sleep. It slows down your metabolism rate.
 
 
Stress: 
 
Stress happens. It’s what you do with it that matters. You probably already know that people tend not to make the best food choices when they’re stressed. And when you’ve got chronic stress, that can be a major problem when it comes to belly fat and weight gain. Get help, turn to friends, family, or counselors if necessary. Make time to exercise, as it is in my opinion one of the greatest and immediate stress relievers.
 
For more information check out  www.getfiwithherve.com and message Herve with any questions.
 
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