Vytal Lifestyle and Fitness Blog October Newsletter

October Newsletter

Lose Weight Fast


Push/Pull Weight Training Program:

Each primary muscle group is considered to be either a push muscle group or a pull muscle gro

Benefits of Push-Pull Strength Training Routine:

You will be able to do shorter workouts, which may fit into a busy schedule with a bit more ease 

Push-Pull Exercise is a way to maximize your workouts as well as your rest periods, which are essential for building bigger muscles

You can work out more often without overtraining

Day One:

A Push Upper Body Workout Means:

1.) You will be pushing the weights away from your body

2.) You will focus on the quads, outer thighs, chest, shoulders, and triceps

Upper Body Push Exercises Can Include:

  • Dips
  • Front Raises
  • Scull Crushers
  • Chest Presses
  • Chest flies
  • Overhead presses
  • Lateral raises
  • Bent arm lateral raises
  • Pushups
  • Triceps Extensions
  • You can do these exercises with resistance bands or with a cable pulley system

Day Two:

A Push Lower Body Workout Means:

1.) You are pulling the weight towards your body

2.) You will focus on the butt, hamstrings, back and biceps

Upper Body Pull Exercises

  • One arm rows
  • Barbell rows
  • Double arm rows
  • Barbell high rows
  • Dumbell pullovers
  • Seated rows with bands
  • Lat pulls with a resistance band
  • Back extensions
  • Seated alternating rows
  • Renegade rows
  • Bicep curls
  • Hammer curls
  • Reverse curls
  • Barbell curls
  • Incline curls
  • Concentration curls
  • Preacher curls

Benefits of Working Out More Frequently

  • Increase your calorie burn (the calories your body burns after your workout to get back to normal is called your afterburn)

Increase your calorie burn (the calories your body burns after your workout to get back to normal is called your afterburn)
Feel the Afterburn

Enjoy Workouts With More Variety and Greater Variety

Split Your Lower Body Into

A Push-Pull Routine

Work the quads one day

Work the glutes and hamstrings on another day

Avoid Hitting A Plateau Because That Can Stall Your Weight Loss

Remember To Change Up You Workouts Every 6 to 12 Weeks

Go To A Pyramid Workout For A Change-Up

Go To A Pyramid Workout For A Change-Up

Or A Lean Legs Pyramid Workout

Lean Legs Pyramid
Work Top To Bottom and then Bottom To top

Heather Morris

Heather Morris

“When I’m working 16-hour days and I can’t work out, I get angry very easily. It’s because I’m missing all those good endorphins. For me, exercise equals happiness.”

Michael Jordan 
“If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

Michael Jordan

“If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

Lea Michele

Lea Michele

“Working out for me is something I do when I feel like it. But it’s really about feeling good and taking care of my body rather than having to fit into any sort of model or anything like that. I try to eat well, and everything I do is really just to make me feel my best.”

Live A Vytal Life-See You Soon~

Regards, Frank



Vytal Lifestyle and Fitness


No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.
Tony Robbins


The better you think , the better decisions you make . the better decisions you make , the better actions you take . the better actions you take , the better results you get
Brian Tracy

Life begins at the end of your comfort zone


I’ve always believed that if you put in the work, the results will come. – Michael Jordan.

You’re the only one who can make the difference. Whatever your dream is, go for it. – Magic Johnson.

I’ve always believed that if you put in the work, the results will come. – Michael Jordan.


  • What I love about fitness is that the competition is with yourself
  • I realized that I can tackle challenges and reach new goals – when I started exercising more, I began to crave healthier foods with my workouts and at my job I put myself out there more
  • I learned that I can achieve more at my job and move up faster, because I learned in the gym how to set and reach goals and to work harder
  • Hard work during training session lead to success & confidence
  • My best ideas are a result of a good workout-during my workouts ideas flow and inspirational thoughts come to my mind
  • It helped me kick bad eating habits and when I started exercising more, I began to crave healthier foods
  • I’m capable in ways I didn’t realize before I got fit – at work I can easily move items that need moving, run down the hall, speed walk during lunch breaks, go to inter-company volleyball, hockey, and basketball games and be one the star players
  • Fitness helps improve my career, my relationships and my outlook on life
  • I look good and feel great
  • It was a new beginning – submitted by S. King
Submit your story and it could be published in a future newsletter

Fitness is a curve. You can be Lance Amstrong, or you can be really out of shape at the opposite end. People enter the curve wherever they are and then they can move the curve, by better nutrition and better exercise.- Gordon Strachan.

How To Lose Weight Quickly


Question: How Should I Be Eating?

Weight loss Means A Shift in Eating Paradigm

For weight loss to start, there must be a shift in the food portion paradigm

Focus On the Plate Please 🙂

Healthy Eating and Losing Weight
Both Requires Consistent Transformation In Thinking

As children we were often told to eat everything on our plate and we have been conditioned to feel like it is the proper thing to do. A simple strategy for weight loss is to choose a smaller plate or bowl to use when eating, as you will be easily moderating portion sizes.

“Eat Everything On Your Plate, kiddo”

Eating and Mindfulness

How many times do we sit in from of the television and snack for an hour or more on unhealthy treats that piles on the weight. Being mindful means being aware, really noticing, really tasting and smelling the food we are unconsciously eating. We can get into the habit of eating without thinking about how much we are actually eating and the weight can pile on.

Another tip to cut down portion sizes is to get into the habit of leaving a portion of your dinner uneaten. Just leaving some of it to eat later, supports you and helps change your mindset. This action helps you to be mindful about what you are actually eating. Wrap up your leftovers to eat at a later time and before you know it, you will be perfectly satisfied with your smaller portions.

Weight Loss Begins
Smaller Portions
It Works


Eating and Mindfulness

Being mindful about how much food is being eaten is a huge shift and is a simple tip to incorporate. It will make a big difference not only in becoming more aware of how much you are eating but it is such a easy thing to start

Choosing Smaller Plates – Make the Decision Once & Stick With It- No Need to Make the Choice at Every Meal


Start Drinking 3 Litres of Water Every Single Day

For People who only drink one or two glasses of water ad day, this means a huge change and I have had clients express concern that drinking 3L of water a day will make them look bloated. Actually the opposite is true. When your body doesn’t get enough water, it holds on to the water it does have and bloating is the result.

The human body needs to be hydrated and it is extremely unhealthy to only drink 1 glass of water a day. When you start to drink 3L of water a day, your body will quit holding on to the water it has…when you get enough water, it will flush out the excess food you don’t need which will help you lose weight.

How You Are Feeling Determines Whether You Will Lose Weight Or Not

How we feel affects what we do.

Dehydration Drains Our Energy, Making Us Feel Low, Apathetic, and Tired.

I feel so tired and it is only 2:00 pm.
How am I going to last until quitting time?

I can’t make another burger, I just want to go home right now, I’m hot and tired…but I own this joint-who will serve up the dinner platters if I leave?

Being aware of our own emotional state is important to weight loss.

When we are fatigued, we don’t want to workout, to go to the gym or put forth any effort.

Try this experiment…

The next time you feel hungry, drink a glass of water and wait 10 minutes. People who have tried this notice that after 10 minutes, they don’t feel hungry anymore.

Drinking one or two glasses of water a half hour before a meal helps to make you feel more full. You don’t need as much food and this helps you reach your goal of losing weight. Simple steps are effective, right?

Sipping water all day from a one litre water bottle is a great way to get the 3L you really need to not be dehydrated. Remember, quite often when you feel hungry- you are often only thirsty.

Refreshing ~ Healthy Great For Weight Loss

Additionally, the extra water will improve the look of your skin-a nice secondary benefit

Metabolism & Losing Weight

These Two Factors Go Hand in Hand

Hand In Hand Weight Loss Tips

Some People Were Born Lucky

People with a fast metabolisms can burn calories – lots of them- even when they are just sitting still!

Other people are not so lucky.

If you are one of the unlucky people, who can gain 2 pounds overnight from an order of fries and a child-size burger, here is something that can help.

Train Your Metabolism To Do Better

That’s Right

You Can Train Yourself to have a Fast Metabolism

Eating More Often Is Key

You can train yourself to have a fast metabolism by eating every two or three hours. Starving all day and binging at supper is not the way to lose weight and it is not healthy either.

Eating Mindfully Is Transformation At it’s Finest-You choose to pay attention to when you eat and what you eat. AWESOME MINDFULNESS

Eat every 2-3 hours & Add In Exercise & Training For Rapid Weight Loss

Do Cardio Exercise 3-5 Times Every Week


Cardio exercises, such as running, walking, swimming, treadmill, and more are a great starting point and many people think cardio is all you need to lose weight. If you apply all of the tips in this blog and do only cardio you will probably see some results.

But Is Cardio Enough For You? Not!

If you are really intense about your weight loss, it will not be enough for you, so add in weight training. You will want to achieve better and faster results so here’s the thing…

Add Weight Training

Weight Training Tips

When I go to the gym sometimes I see guys working on building their biceps almost exclusively. They might do a bit of something else but almost every time I look up, there they are, working those biceps again.

Their biceps are looking good… But those guys usually aren’t even thinking about weight loss.

We Are 🙂

So let’s focus on exercises that use more than one muscle group because when you do these multiple muscle exercises, your body will continue to burn calories even when you stop the exercise.

Now that is a wonderful fact…think about it to keep you going, when the going gets tough…DIG IN

Adding multiple muscle exercises into your workout routine saves time in the long run and you will see results faster. TIP: Multi-muscle exercises should be performed first in your workout while your muscles are strong and fresh. Upper body compound exercises include the shoulder press, chest press and rows. Squats, lunges and step-ups target the several muscle groups in the lower body. Deadlifts, cleans, thruster and snatches work the multiple muscle groups in the entire body.

Here’s what You Can Do:

Perform each exercise for 40 seconds with 10 seconds rest in between each one. Be sure to rest 40 seconds after each round. This routine can be completed twice a week for total body toning. This list of multi-muscle exercises hit several key areas at once, helping to tone your body from head to toe. There are exercises for multiple muscle groups that work your upper body, lower body or target your entire body as a whole.

Exercises To Tone The Entire Body & Burn More Calories For Weight Loss

  • Alternating lunge with Bicep Curl
  • Dumbbell Squat with a Push Press
  • Plank Row to Burpees
  • Two-Arm Dumbbell Row to Tricep Kickback
  • Forward Lunge Rotation
  • Push up to Rotation
  • Jump Squat with a Shoulder Press

Upper body compound exercises include the shoulder press, chest press and rows. Squats, lunges and step-ups target the several muscle groups in your lower body. Exercises such as deadlifts, cleans, thrusters and snatches engage multiple muscle groups throughout your entire body

Beginner Level: 1-2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

TIP: Workout With A Friend, Buddy or Group to Stay Motivated and to Push Those Limits. Be sure your partner is As Invested As You Are.

TIP: Sleep 7-8 hours every night to stay healthy. With too few hours of sleep the body suffers from stress and produces the stress hormone cortisol. This often results in weight gain especially around the ab area.

Begin Each Day With a Happy, Positive Morning Habit to Start Your Entire Day of Right.

As you are waking up count your blessings, make a mental list of things you are grateful for or things you appreciate. This will set the tone for your day. Take a few moments for a walk, or just look at your view and appreciate the little things. Be mindful of the good in life. On mornings when you feel energetic, do some squats, push ups or jumping jacks for fun and to start your day off right. That way you will make more positive choices and feel empowered for the entire day.

As You Are Burning More Calories, Congratulate Yourself For Your Successes-Telling Yourself or your Gym Partner how great you did at the gym and how strong you are feeling because of your workouts. It is very important to maintaining the momentum.

Speaking of Momentum Here Is Your Challenge ~ Skim through this post and apply each tip and keep this up for 2 weeks. Some of you might keep a record of your progress and that’s great. If you miss a day, don’t beat yourself up – dig in and move forward. Thinking about the past doesn’t change anything, stay positive, stay motivated and stick to your challenge. Celebrate your efforts and when you finish the 2-week challenge, add another and another. Imagine yourself in a month or in 3 months–how will you look? How will you feel?

Continue reading “How To Lose Weight Quickly”



Gear and Technology

Jabra Elite 65t Wireless Earbuds

*Nearly flawless wireless earbuds

*Fantastic wireless earbuds

*Slightly cheaper than AirPods

*They sound great-nearly flawless sound

*Great app interface

*Very portable case

*Battery life is decent

*No “Hey, Siri” compatibility

*Micro USB charging

*Comfortable fit

Cambridge Audio Melomania 1 Wireless Earbuds

*Rugged off-white charging case

*MicroUSB port ( Some people might have to carry a separate cable just for these earbuds)

*Buds drop into the case tip-down, so they are really easy to remove

*Earbuds have a bullet design that stays put in your ear even during heavy workouts

*Sweat and water resistant

*Excellent for everyday listening

*Buds can last 9 hours between charges

*Charging is constantly working in the case

*Cheaper than many of its high-profile rivals

*Don’t feel light or cheap



Jabra Elite 65t Wireless Earbuds

*Nearly flawless wireless earbuds

*Fantastic wireless earbuds

*Slightly cheaper than AirPods

*They sound great-nearly flawless sound

*Great app interface

*Very portable case

*Battery life is decent

*No “Hey, Siri” compatibility

*Micro USB charging

*Comfortable fit

Cambridge Audio Melomania 1 Wireless Earbuds

*Rugged off-white charging case

*MicroUSB port ( Some people might have to carry a separate cable just for these earbuds)

*Buds drop into the case tip-down, so they are really easy to remove

*Earbuds have a bullet design that stays put in your ear even during heavy workouts

*Sweat and water resistant

*Excellent for everyday listening

*Buds can last 9 hours between charges

*Charging is constantly working in the case

*Cheaper than many of its high-profile rivals

*Don’t feel light or cheap

Live A Vytal Life –

See You Soon-

Regards ~ Frank Ohlin

Weight Training For Men

Results Seen Above – Due To Following Habits of Weightlifters

Handy List of 10 Daily Habits of Successful Bodybuilders

  • Wake Up Early
  • Follow A Schedule
  • Eat Frequently
  • Set Goals
  • Plan In Advance
  • Visualize
  • Work On Something Bigger
  • Share
  • Have Fun
  • Sleep Well




The Lift

An obese, depressed young man discovers the power of mental strength through weightlifting and fitness, helping him better understand himself while inspiring others


Live A Vytal Live – See You Soon Regards, Frank Ohlin

Healthy Eating

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the healthy recommended range of 20–50 grams per day.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

Protein Sources

  • Meat: Beef, chicken, pork, lamb, etc.
  • Fish and Seafood: Salmon, trout, shrimp, etc.
  • Eggs: Whole eggs with the yolk are best.

Low-Carb Vegetables

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber

Fat Sources

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Live A Vytal Life: See You Soon-Frank Ohlin

Anatomy of Travel

How To Fly In 10 Easy Steps

1. Park with your car nose out.

In the rush to catch the parking lot bus, it’s easy to leave an interior light on; I’d guess that more travelers I know have had dead batteries at an airport than in any other situation.

If you return to your car to find a dead battery, broken windows due to thievery or any other potential problem, you’ll want your car to be parked nose out for easier access to the battery, or for an easier hook-up to a tow. truck.

2. Leave time to get to economy lots.

Aerial View of Parking Lot

As airports expand, they need more parking spaces

Those spaces are ever more frequently found in parking lots that are off-airport in every respect but name.

You’ll also find that these lots are often significantly lower-priced than other lots. As a result, they’re the best place for economy-minded travelers, especially for longer trips where you’re racking up several days’ worth of parking fees. Also, these are the last lots to fill up; if you’re flying during peak travel periods, you may have no choice but to use these distant lots.

3. I’ve found that buses….

and monorails run regularly to these lots, but I invariably need up to 20 to 30 minutes more than I might in less remote parking lots. If you’re looking to save money, or are traveling over a major holiday weekend, leave extra time to get from the lot to the terminal.

Exchanging foreign currency after you’ve returned home is a hassle, especially since almost no one spends any time in an actual bank these days. Why else do so many travelers have so much funny money lying around?

If you travel abroad with any frequency, and have any stray foreign currency laying around, take it with you the next time you cross international borders. Then, when you get some local currency, you can exchange the money from any other country at the same time.

Hey! That Space Is Mine Man!

4. Save your boarding pass.

Do you usually toss your boarding pass as soon as you step off the plane? You might want to reconsider. Your boarding pass can serve as proof of travel if your airline fails to give you the proper credit for frequent flier miles; this type of problem is particularly common if you’re flying on a codeshare partner of the airline in question. Your boarding pass can also be useful as a receipt for tax purposes, particularly if you’re self-employed.

The Beginners Guide to Boarding Pass

5. Pack Essentials in Carry-on

Recent stats indicate that, on average, at least one bag on every flight is lost or delayed. If there’s anything you can’t live without, pack it in your carry-on. This is especially true of items that are not easily or inexpensively replaced, such as running shoes or a lightweight raincoat.

And you’ll get through airport security faster if you pack your carry-on more efficiently. For example, have your quart-size plastic bag with liquids and gels packed in an outside pouch or right near the top of your bag so that you can easily pull it out for screening.

6. Know your hotel information.

If a) your baggage is lost or delayed; b) you miss your connection and will be late checking in; or c) you are going to a destination you’ve never visited before, you’ll want to have complete contact information for your hotel on your person. Before you leave home, print out the hotel’s name, address and phone number, and program the latter into your cell phone. It’s also a good idea to print out a map of the hotel’s neighborhood, whether for your own use or to show to a confused cab driver.

7. Skycap Protocol

Skycap upside: You check-in at the curb, lose the bulky luggage and head straight to your gate.

Skycap downside: They don’t give you a seat assignment, and they cost a few bucks. (Don’t forget to tip; skycaps often aren’t paid a full wage and depend on tips to make their living.)

So when is it best to use the skycaps, and when can you skip them?

First off, if you’re running late, the skycaps could get you onto a plane you’d miss otherwise. If it’s really tight, there’s no guarantee that your bags will make it onto the plane, but I’ve seen some skycaps work near-miracles in this department.

I do it this way: I walk inside the terminal and take a look at both the length of the line for check-in, and the clock. If the line isn’t too long, and I have enough time, I head for the check-in; I get your seat assignments, can make any special requests, get credit for frequent flier miles, and can best address any problems with the flight such as delays or cancellations.

If the line is long and time is tight, I walk back out to the skycaps, tip them well and sprint for the gate. As I mention above, your bags may not move as quickly as you do, but the skycaps will make the effort.

One other scenario: you have plenty of time, but know that your flight is nearly full, and the line is long. Every minute you spend in line is another minute that the window and aisle seats are given away. If you check in with the skycap, then sprint to the gate for your seat assignment, you’ll often find that the line at the gate is much shorter than at check-in, and you’ll actually get your seat assignment more quickly.

Skycaps Guide

8. Get your seat assignments ASAP.

As I mention above, every minute you pass without a seat assignment is another minute that your aisle or window seat is given to someone else. Your best bet is to check in online, which can typically be done up to 24 hours before your flight. But note that not all flights, airlines or classes of travel permit advance check-in (or seating assignments).

What To Do With Seat Assignments

9. Mark your bags with an easily recognizable item.

The days of flower-pattern steamer trunks are long gone; now we all buy our bags at the same stores from the same manufacturers.

The result: an endless stream of nearly identical bags on the baggage carousel. The solution: mark your bags by tying a colorful ribbon, stitching a unique patch or putting a large sticker on your bags. You won’t see other passengers pulling your bags off the carousel to check for their tiny name tags, and you’ll be able to see your suitcases come out the door from miles away.

Travel Trends For 2019

10. Remember your flight number.

This may seem like a no-brainer, but knowing your flight number can make your life easier in small or foreign airports that do not list the full names of destination airports, or list by flight number alone

Ultimate Guide: Travel

Grooming Tips-10 Essentials

Attractive, Handsome, Confident

You can be attractive to co-workers, potential employers, friends, girls you see and partners

Sure-Fire Ways To Be Attractive

First Secret:

Good Personal Hygiene

Studies indicate that too many guys don’t concern themselves with basic hygiene, yet hygiene is critical to being successful in relationships, in business and life.

From an excellent haircut to shoes that add to your image your impeccable look needs to be obvious and fine-tuned.

Lather Up

Secret #2:

Wear Deodorant or Antiperspirant?

It All Depends…

Many men might not realize the difference between the deodorant and antiperspirant.

Deodorant gets rid of odor that is caused by sweating.

Antiperspirants stop and dry up perspiration.

Using an antiperspirant/deodorant combo product is effective and if it is fragrance free-even better.

Secret #3

Wash Your Face Twice a Day

Guys Remember To Never Use Soap or Scrubs On Your Face

Using soap body scrub or gel on your face will strip away essential moisture and your skin will feel dry, tight and irritated.

Look for a cleanser for your face that will normalize the pH and restore moisture balance.

You will look better and your skin will feel better.

Secret #4

Floss Every Day –

Avoid This Guys Problems

Many men choose to ignore their teeth. For the health or your teeth and mouth remember to bush and floss, scrub your tongue daily. See your dentist to keep healthy teeth bright and strong and get a teeth cleaning.

Secret #5

Change Out Underwear

Briefs or Boxers?

Changing underwear often is a no-brainer but experts suggest many men’s routines don’t include this basic rule-Change underwear every day and after your workout.

Secret #6

Shower Daily

Hit the Shower…Check Out the Healthy Teeth and Gums 🙂

Showering every day especially after a long work day, a difficult commute or after exercising is grooming secret

Showering also should follow “every time you exercise or raise your heartbeat and perspire,” she adds.

Secret #7

Keep Nails Clipped and Smooth

Don’t forget to trim nails and cuticles, keeping nails short so they do not collect dirt and it is also a good idea to prevent cracking or calluses by regular use of a good hand lotion.

Secret #8

Shave Daily

Women know it is a hassle but they want to see you at your very best so shave every day and don’t forget the weekends.

Secret #9

Handsome Undone Look

Ease up on the combing and use lighter gels or water soluble waxes to style. Keep from touching your hair and scalp to keep oil problems at bay and choose shampoo and conditioner especially suited to your hair and scalp.

Secret #10

Choose the Right Beard Length

There are so many styles so remember that your personal preference is the most important thing and do not choose a beard length that you don’t enjoy. Having a very long beard is thought of to be unprofessional in the world of business.

Learn more about how to grow, style and care for your beard, right here in an upcoming post.

Until then, Live A Vytal Life-See You Soon ~ Regards Frank

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