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bryan lockley

Five Florida Vacations That Aren’t Disney World

As a proud Florida native (born and raised in Port Orange and currently in Miami), I get a little peeved when the only thing people seem to associate with this wonderful state is theme parks: Disney World and Universal Studios, to be precise. Don’t get me wrong, I love Disney and Universal (how could you not love “the happiest place on Earth”?) but people tend to think that just because you live in Florida, you must go to Disney all the time. I don’t live anywhere near Orlando! It’s about a 4 hour drive, which relatively speaking is not too far away, but I thought it was past due that the rest of Florida got a little love. Oh, and I don’t mean pointing out that Florida is also home to lots of gators, beaches, and retirees. These are the stereotypes everyone knows to be true, but here I present to you an insider’s guide to planning the ultimate Florida getaway.

Unless you have a timeshare or a trip to Disney/Universal is an esteemed family tradition, consider these five other Florida vacations that your family is sure to love and enjoy just as much…

For the full blog, go to BryanLockley.com

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athletics, bryan lockley, fitness, florida, gym teacher, sports

Sacramento Kings Will Need to Step Up Their Game After Loss to New York Knicks

It was a rough night for Kings fans on Sunday when the Sacramento Kings lost to the New York Knicks after fighting back from 21 down to end the game 106-98. Now, according to The Sacramento Bee, “The Kings are in a battle with themselves to change their fortunes.” They’ll have to come up with a strategy to start winning games so late into the season and make an epic return.

Sunday night’s game at Madison Square Garden marks the Kings’ third loss in a row; they are currently 1-3 on their trip that ends tomorrow night (Wednesday) in Dallas. Each of these losses has been a close score, with the Kings pushing the game into overtime only to come out on the losing side. Luckily, the Kings are optimistic. The Kings’ point guard, Darren Collison, said, “I think we’ll be fine. We’ve got to figure out how to compete at a higher level. Not from a physical side, but from a mental side, and try to limit our mistakes mentally.”

For more information on Sunday night’s game, read up here.

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Go Sacramento Kings!!

via GIPHY

from Bryan Lockley and Sports http://ift.tt/2gNdUWv

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bryan lockley, athletics, sports, gym teacher, fitness, florida

How to Fit Fitness Into Your Holiday Plans

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I know, I know- you probably don’t want to see “fitness” and “holiday plans” in the same line, because if you’re like most people (even a fitness guru like me), you think of the holidays as a time to hang out with friends and family, stuff yourself on a giant holiday feast and all the inevitable baked goods, just relax. Relaxing and exercising don’t seem to go together. In fact, they’re basically polar opposites. One requires you to unwind and do absolutely nothing, while the other is about giving it all you’ve got to the point of pain and exhaustion. Even if you’re someone who incorporates working out into your daily routine, you’re probably more inclined to veg out than to feel the burn over your precious free time around the holidays.

Staying fit is vital for your health, however, and you don’t have to sacrifice your health to enjoy the holiday season. Personal trainers report seeing a drop-off in physical activity around this time of year due to holiday obligations, but according to the American Heart Association and The Centers for Disease Control, adults should engage in moderately intense workouts for a minimum of 150 minutes each week to maintain their health.

Between all the holiday parties, gift shopping, cooking, baking, holiday movie specials, and family gatherings, how are you supposed to fit in trips to the gym? Well, I have some good news. If you’re hard-pressed to find time to exercise due to your busy holiday schedule, you can cheat a little. Yes, cheat. I do not endorse cheating in any other aspect of your life, but if you need to cut back on your fitness plan a little in order to fit it in, then go for it! It’s better to cut back than to cut it out completely.

Now I’m not saying that even on Christmas day, you should cut your time with your family short in order to fit in a quick workout, but instead of lounging around the next few days feeling guilty about the copious amounts of food you consumed, why not work off those cookies and pie with some simple, mildly-strenuous physical activity? Here are three suggestions for prioritizing fitness, even when it may seem difficult or impossible to do so:

Get active with a workout buddy

Exercising is so much easier and more fun when you have someone to do it with, so find yourself an accountability partner (sibling, cousin, friend, whoever’s around) and motivate each other to get up off the couch, even if it’s just for a quick jog around the block or a walk in the park. Exercise can be a great way to catch up with someone you haven’t seen in awhile – much better than being glued to your phones or the television!

Prioritize efficiency and effectiveness

When you’re pressed for time, efficiency and effectiveness are the keys to a successful workout, so high-intensity interval training and circuit training will help you maximize your workout and burn the most calories. Interval training should always be done at a 1:2 ratio of rest to work. The intensity of the intervals will vary depending on one’s experience level, but an example would be a ten minute interval period alternating between 20 seconds of sprinting on the treadmill with 40 seconds of jogging. A simple circuit workout that can be done in a short amount of time is 10 repetitions of the following six exercises using weights: squats, deadlifts, lunges, shoulder presses, pull-ups, and pushups.

Stretch

Yoga is one of the best things you can do to feel rested and rejuvenated, and you’ll feel so much better relaxing in a healthy way like this than spending all your time napping or parked in front of the tv. According to yoga instructor Jim Simonik, “Around the holidays there’s so much going on, there’s so many demands that really the last thing you want to do is to continue to deplete the body, and the mind, and the emotions.” So if you want to do both your body and your mind a favor, set aside about 20-30 minutes of your time, lay out a mat, and queue up a yoga video. It’s really that simple-yoga classes can be an excellent way to ensure you’re fitting this form of exercise into your schedule, but they’re not necessary!

Implement these tips, and you can rest assured that you’re doing everything you can to stay fit around the holidays. This busy time of year may curtail your normal fitness routine, but being busy is no excuse for disregarding your personal fitness entirely. For even more holiday fitness tips, check out this helpful list!

from Bryan Lockley and Fitness http://ift.tt/2g2sbzc

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athletics, bryan lockley, fitness, florida, gym, gym teacher, miami, personal training, physical fitness, sports, training

Plant-based Bodybuilding

As I recently shared, I’m currently transitioning towards a plant-based diet. My decision to do so was by and large for cardiovascular health concerns. Studies show that those on a plant-based diet are half as likely to be diagnosed with heart disease as well a whole list of issues. Since I’ve made the switch, I’ve gotten a lot of surprise from friends, family, and even clients. Fitness and exercise is my bread-and-butter. I workout everyday and help others achieve the fitness outcomes that they’re shooting for. So when I casually let slip that I’m doing so on a plant-based diet, the general reaction I get is generally like

shocked shock michael cera scott pilgrim vs the world

Sometimes like

HULU parks and recreation shocked amy poehler shock

And occasionally like

shocked dinosaurs stunned earl sinclair shock

For the full blog, go to BryanLockley.org

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Goatees for Good Eats and Other Miami Charities

At the beginning of October, I started a GoFundMe to raise money and awareness for the Miami Rescue Mission. One month and seven donations later, we are only $5 away from our goal. Thank you to everyone who has donated to the campaign. To be honest, I didn’t know what kind of response I would get. I knew that homelessness around Miami was an issue. I knew that I wanted to help those who are homeless in some way, but I didn’t know how to do so. In researching ways that I could give back, I came across the work that the Miami Rescue Mission is doing. It immediately resonated with me. Simply, give people the space and the nourishment they need to be the best that they could be. So, unbelievably simple. But it goes a long way.

While the Miami Rescue Mission is providing some excellent work for the Miami-Dade area, I know they aren’t the only ones. If you’re looking for a good cause to donate to check out the below organizations, all of which are in Charity Navigator’s Top 5 rankings for Miami and beyond:

Boca Helping Hands

Like the Miami Rescue Mission, Boca Helping Hands provides groceries and hot meals to those who need them most, including the homeless, elderly, and homebound disabled.

 

 

For the full blog, go to BryanLockley.com

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Goatees for Good Eats

I recently started a GoFundMe called Goatees for Good Eats. The aim of the campaign is two-fold: to raise funds for the Miami Rescue Mission so that they can provide more meals to those who need them most and to spread awareness about homelessness.

It costs $2.00 to pay for a meal at the Miami Rescue Mission. Our target goal is $300 for an extra 150 meals.

Help men, women, and children this spring.

Miami Rescue Mission

The humorous twist is that I won’t shave my goatee until we hit that goal. As much fun as it is having a goatee, I would like to shave it off before sometime next year. To be honest, I’d love to shave it off by the end of October. So the more quickly we can raise these funds the better! If you want to contribute but are unable just have to donate money, you can still help out in a couple of ways:

1) Have a goatee? A beard? A great mustache? Take a picture of you and your amazing facial hair, Tweet it @BryanLockley32 with your name and city, and I’ll post it on the GoFundMe page. One lucky facial hair submittee will receive a gift card to BestBuy once the goal is reached. 

2) Don’t have great facial hair? That’s alright. You can still help out by sharing the GoFundMe link or by sharing this blog post. Again, that will help us not only raise funds, but also spread the word on homelessness and what people can do help reduce it.

That’s it! If you can pitch-in in any way, I would really appreciate it and so would all of those that whom you would be helping out.

Around Miami-Dade County over 4,000 individuals are homeless. That’s 4,000 people who are left on the fringe of society. That’s 4,000 people who desperately need help to reach their potential.

As someone who’s been in the world of personal training and nutrition for much of my life, I know it can be hard to push yourself (let alone push yourself to your limits) without enough food.

In 2015, the Miami Rescue Mission provided over 995,000 meals to those who needed them most. With your help, the Miami Rescue Mission will be able to provide another 150 more meals.

Thank you!

Bryan Lockley

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