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Thursday, January 18, 2024

Two important factors when choosing a foam roller for SMR



Two important factors when choosing a foam roller for SMR are density and diameter. 

Self myofascial rolling is a great way to relieve tension, stress and discomfort from knots, tender spots and adhesions in your muscles. 

It’s recommended for your warmup and cool down for each workout in addition to other mobility and flexibility exercises. 

View my video 



Use this link to get yourself a good foam roller. 
Get Your Foam Roller Here

Friday, December 29, 2023

Creatine Monohydrate Saved My Gains Over the Holidays



Hope everyone had a Merry Christmas!
I had Abby over for this past week and I stayed busy with her so I deliberately planned a recovery week with no workouts. 

So I had to break the rust off the joints and get back on the weights. I anticipated pain and a substantial loss in strength which is common after a week off. To my surprise, I had neither one of those expected results. 

I hit the bench press and my performance and strength was shockingly good. How can this be? The answer was creatine monohydrate. 

I consistently took in 5-7g of creatine monohydrate everyday in my morning coffee. 

I have been unofficially studying this phenomenon for a few years now. 

Even after a week off and losing 5lbs, my strength on the bench was easily where I was a week prior except with no pain and the joints feeling good. 

The break was actually a time of healing and rejuvenation. The creatine intake was consistent and never missed. 

I have repeated this process numerous times over the last few years with the same results. 

Creatine monohydrate has consistently provided many benefits for me over the last 30 years. I swear by it and recommend it for everyone. 

As one of the most studied supplements out there, the amount of scientific research to support creatine monohydrate is beyond substantial. 

This new year, if you want to improve your strength, performance, and the ability to retain and build lean body mass, while enjoying the dozens of other benefits, consider adding in pure creatine monohydrate to your supplement stack for daily use.

Wednesday, October 11, 2023

Workout Considerations for the Fall and Winter Seasons



First fall workout uniform of the season. 

Heading into the arena to face the beast on a chilly dark night. 

From high heat and humidity to chilled coolness in the blink of an eye. 

The change in weather calls for changes in workout variables. 

Warming up and stretching are very important.
Warm ups will take me a little longer in the fall and winter months. 

I will lift a little lighter as it get colder. The joints and connective tissue are a priority with arthritis in colder weather. Lighter weight with higher volume will be in order. 

Dressing in layers to stay warm and running my gym’s space heater instead of the 5 fans will be an adjustment. 

Hydration has to be monitored more closely in the cold weather as you are less likely to drink as much water as you easily did in the hot weather. 

Arthritis and joint pain will be more of a problem due to the cold weather. Meds will be needed at different times and for pre and post workout. 

Summary:
Stay warm, dress accordingly 
Hydrate 
Longer warmups
Modify workouts as needed 
Address arthritis and joint pain accordingly 

Things to think about as the weather and seasons change into fall and winter.

One of the additional things that I use to reduce pain, and increase stability, strength, and performance is the NAP Heavy Lifting Mouthpiece. 

I’ve used it for over a year now and I love it. I was skeptical for a long time but now I’ve proven its value. I won’t workout without it now. It really helps a lot. 

Use the link below to get your NAP Heavy Lifting Mouthpiece to reduce pain and increase stabilization and strength during your workouts.


NAP Heavy Lifting Mouthpiece





Sunday, July 23, 2023

The Girls Track Their Fat Loss with the Eros Smart Bodyfat Scale



The girls have both lost body fat and weight this week. They were quite pleased. 

We track their numbers every Friday using the Eros smart body fat scale and it’s free app. 

This scale provides 13 data metrics which allows you to meticulously track your BMR, BMI, body fat, weight, water level, lean body mass, fat mass, visceral fat, subcutaneous fat, bone density, metabolic age and more. 

You can store numerous profiles on the app so you can use it for your whole family or in my case, personal training clients. 

It really simplifies the data tracking and provides you with a lot of information. This allows you to take the appropriate actions to help you reach your goals. 

Inevifit has a variety of smart scales, food scales and meal prep kits.

You can use coupon code Eric to receive 20% off your order through my link below. 

Saturday, July 8, 2023

10 Important Steps for Effective Fat Loss


Today's topic is a common concern for many: fat loss! Losing fat can be challenging, but with the right steps, you can achieve your goals. So, let's dive into the 10 important steps for effective fat loss.

Step 1: Set Clear Goals

Firstly, it is crucial to set clear and realistic goals for yourself. Determine how much fat you want to lose and by when. Remember to make your goals specific, measurable, achievable, relevant, and time-bound.

Step 2: Create a Calorie Deficit

To shed fat effectively, you need to create a calorie deficit. This means consuming fewer calories than you burn in a day. Focus on a well-balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.

Step 3: Monitor Your Portions

Keep an eye on your portion sizes to avoid overeating. Use smaller plates, measure your food, and be mindful of your eating habits. By controlling your portions, you can manage your calorie intake more effectively.



Step 4: Incorporate Strength Training.  

Adding strength training to your routine is a game-changer. It boosts your metabolism, builds lean muscle mass, and helps you burn more calories even at rest. Aim for resistance exercises two to three times a week.

Step 5: Engage in Cardiovascular Exercise

Cardiovascular exercises such as running, cycling, or swimming are excellent fat burners. Aim for at least 150 minutes of moderate-intensity cardio per week to enhance your weight loss journey.

Step 6: Prioritize Sleep and Stress Management

Pay attention to your sleep and stress levels. Lack of sleep and chronic stress can hinder fat loss. Aim for 7-9 hours of quality sleep per night and engage in stress-reducing activities like meditation or yoga.

Step 7: Stay Hydrated

Drinking enough water is often overlooked but vital for fat loss. Water helps to flush out toxins, aids digestion, and boosts your metabolism. Aim for at least 8-10 glasses of water per day.



Step 8: Limit Processed Foods and Sugars

Processed foods and added sugars can easily derail your fat loss progress. Opt for whole, unprocessed foods rich in nutrients instead. Focus on lean proteins, whole grains, fruits, and vegetables.

Step 9: Track Your Progress

Regularly track your progress to stay motivated. Take measurements, use a scale, or take progress pictures. This way, you can celebrate milestones and make necessary adjustments to your routine.

Step 10: Stay Consistent & Seek Support

Lastly, remember that consistency is key. Stick to your fat loss plan even when it gets tough. Surround yourself with supportive friends or join a community of like-minded individuals to stay motivated and accountable.

And that wraps up our 10 important steps for fat loss. Remember, it's about finding a sustainable lifestyle that works for you. Stay focused, stay positive, and soon you'll be on your way to achieving your fat loss goals. Stay healthy!

If you really want to get a jump start on achieving your goals, tracking your data is essential. My recommended tracking tool is the Eros Smart Body Fat Scale

This amazing smart scale tracks 13 data metrics and comes with a free mobile app. I use it weekly for myself and my clients.


Inevifit Eros Smart Body Fat Scale


Use coupon code ERIC to receive 20% off of your order through my link below:


http://www.inevifit.com?aff=266



Friday, June 16, 2023

What is Basal Metabolic Rate (BMR) and Why Is It Important?
















Basal Metabolic Rate (BMR) refers to the amount of energy or calories that your body needs to maintain basic physiological functions while at rest. These functions include breathing, circulation, cell production and repair, and the maintenance of organ functions.

BMR is the energy expenditure required to keep your body functioning at rest, without any physical activity or digestion taking place. It is influenced by several factors, including age, sex, body composition, and genetics.

Factors that can affect BMR include:

Age: BMR tends to decrease with age due to a loss of muscle mass and a decrease in metabolic activity.

Sex: Men generally have a higher BMR compared to women because they tend to have more muscle mass.

Body composition: Muscle tissue is more metabolically active than fat tissue, so individuals with a higher proportion of muscle tend to have a higher BMR.

Genetics: Some individuals may have a naturally higher or lower BMR due to genetic factors.

Thyroid function: The thyroid hormone plays a significant role in regulating metabolism. Hypothyroidism (underactive thyroid) can lower BMR, while hyperthyroidism (overactive thyroid) can increase it.

To determine an individual's BMR, various equations have been developed, such as the Harris-Benedict equation and the Mifflin-St. Jeor equation. These equations take into account factors like age, sex, weight, and height to estimate an individual's BMR.

BMR is just an estimation of the energy requirements at rest and does not account for physical activity or digestion. To determine your total daily energy expenditure, you would need to consider your BMR along with the calories burned through physical activity and the thermic effect of food.

It is important to know the number values of all of the data associated with weight loss, fat loss, and muscle building. Otherwise you are guessing on most of it. Tracking your data is beneficial to your success. Many people consume far less than their BMR requirements daily. This can adversely effect your health, performance and body composition levels. 

In my many years as a trainer and coach, I have assisted dozens and dozens of people in achieving their body composition goals. The clients who were the most successful, in the least amount of time, were the ones who tracked and understood their data.  

Recently I acquired an Eros Smart Body Fat Scale from Inevifit. I started using it to track my own data as well as the weekly data of several clients. I simply love this smart body fat scale. The amount of data it provides you is impressive. This scale comes with a free APP and is connected via bluetooth. It uses bioelectrical impedance to calculate your numbers. 





















You simply set the APP on your profile and stand on the scale barefoot for a short time. The data is then transmitted from the scale to the APP on your phone. You can save all of your data and use tracking charts on the APP to see your progress. The APP also allows you to create additional profiles for family members or clients.

The Eros Smart Body Fat Scale tracks the following metrics:

Weight, 
Fat Percentage, 
Muscle Mass, 
Water Percentage, 
Bone Mass, 
BMI, 
Visceral Fat, 
Metabolic Age, 
Basal Metabolic Rate.


























This abundant amount of data gives you a very keen insight as to where you are at in relation to your goals. It also shows you what you are doing good on and where there is room for improvement. And it tells you your BMR. Another thing that I love about this scale is that it is simple to use and you do not have to write anything down or calculate any of the numbers. This scale does it all for you very quickly.





















Inevifit has a variety of scale models to choose from that vary in price. I prefer the Eros Smart Body Fat Scale as it is the most capable. 

Watch my video below for a summary




If you want to check it out and get your own scale, you can use coupon code Eric for 20% off of your order through my link here:


















Get your own Eros Smart Body Fat Scale and start tracking your data as you speed towards your goals.

Wednesday, April 26, 2023

What is Functional Fitness?



Functional fitness training has different meanings and definitions depending on who you ask. 

My definition of functional fitness is when the training has a direct benefit of transfer to a skill or movement that you use in the daily life activities, leisure, sport, or work categories.

In this picture I am carrying in a package of water bottles from my car to the house. This was after carrying in all of my bags of groceries. The exercise equivalent of this activity are all versions of weighted carries. 

Weighted carries are a great exercise that work all major muscle groups, core stabilization, grip / forearm strength and cardio.

The direct transfer benefits are many but most obviously are seen in carrying in your groceries from your car to your house. 
This is just one example. 

Functional fitness is not in my opinion, crazy exercises that have no relevance to real life. 

There is nothing relevant or required of me to spend a lot of time doing inverted or handstand exercises as I never have spent anytime upside down doing anything except maybe briefly while scuba diving. But if you are a gymnast or CrossFit athlete then it becomes relevant. 

Depending on who you are and what you do, will determine what functional fitness is and its relevancy to your training and life. 

Don’t waste your time training on movements that have no relevance to anything in your life, unless you simply enjoy it and want to do it.