Hey all,
I am not sure how else to put this so I will just lay it all out for everyone……
So over the past few weeks I've noticed a lot of people having some serious challenges with their weight loss goals.
What I'm here to talk to you about today is what does it take to lose weight
Is it exercise?
Is it the food you eat?
Supplements?
How about dedication, commitment,
Oh here’s a big one, Sacrifice this last one is huge.
So sacrifice is so important that it should be first on the list. Most people don’t realize that when getting into a program like this or in general just trying to lose weight and stay in shape that there are certain things we have to give up for a little bit……
We have lived a certain lifestyle for certain period time it could be year 2yrs, 5yrs, or even 20, or 30yrs, and we've lived that way for so long that to try to live a completely different way now is a huge sacrifice and that's really kind of what I'm here to talk to you about today.
The steps to lose weight are actually pretty straight forward but you must be mentally ready to take on this challenge. You need to be committed to yourself, you need to be dedicated to the program and you need to sacrifice some of those things that you may not want to initially to get to your goal I know that, that's the reason why most of you are not getting the results you want to see.
You really have to take the time and say to yourself: Can I for 12 weeks live without my glass of wine can I live without my pasta can I live without my breads……Can I live without all those thing that I enjoy? Just for a little while……
There a lot of programs out there that say you can still eat what you want and lose weight, to a degree that is true but it only works for so long. A lot of you have to understand that you really need to change the way you eat and your lifestyle.
It’s your lifestyle that needs to be changed. It's the way you think, the way your brain is programmed right now that needs to be changed first.
And a lot of you may not be at that point to truly sacrifice those things, those little things to get to where you to be.
You might say that you're uncomfortable in the body that you have but if you lived in it for 20 years then how uncomfortable could you really be?
So where do you start? Simple Start with you, make small changes over time so that by the time 4 weeks have passed you are on a steady track to losing weight.
Here’s some tips…
To change the way you live you have to start right at home……
1.Get rid of the temptations, now you might say well I have kids and how can I deny them cookies, or cake, or ice cream. Simple get them to eat the way you eat, I am not saying not to treat them once and a while and yourself too, but it’s a treat……Don’t by that stuff when you go shopping.
I have a 5 year old before you start saying well you don’t understand, trust me I do! He now asks me for fruit, veggies with every meal, did this come over night, I say NOT…..it took time but he doesn’t crave the cookies, the sugar, the salts……
2.To piggy back on number one, when you go shopping force yourself to look down, that’s where the healthy foods are. The food companies pay the supermarkets for an eye level shelf because they have studied the human brain, we are programmed to look eye level and they know it……
3.To those wine drinkers, and I have spoken to many of you that like a good glass of wine and hey so do I from time to time. Ask yourself if you need it every night….. It’s full of sugar and that’s your number one enemy against weight loss.
Remember 12 weeks to a new you is very possible but you must be willing to start there…….
Are you willing to sacrifice those little things in life for a short period of time, when you'll be able to go back to them eventually but you need to get the results your want first…
I'll leave you with that and you know I'm here if you ever need questions or anything I can answer for you.
I would love to get your feedback and comments below and even some helpful suggestions from people that have had success with weight loss….. What tips can you give us?
Start with changing you!
Have an awesome day
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Monday, February 21, 2011
Sacrifice & Your Commitment to Yourself
Monday, May 17, 2010
Calories Control VS Healthy Eating
Hey All,
It's an awesome day out there! Loving the day already!
So I hit one of the Northshore's oldest places to go to the Salem Willows this weekend. Took the little guy out with the wife. He loves the arcade and running around after the seagulls. I'm not a big fan of running after the seagulls since some of them look down right mean, I don't know if you have ever seen then but they look like they will pluck an eye out.... Too much.....
Years ago I used to go there probrably about once a week for the chinese food. Something about the taste. Hey we all have our little vices just happens to be one of mine......
Anyway I'm sitting in line waiting to order and I see all these people in front of me getting their food and well to see it first hand just blows my mind away. I saw this one gentlemen reach for his plate and it had 2 chop suey sandwiches on it.... I mean Whoa...
I then did some digging online and found this:
Chop Suey
Calories: 271
Total Fats: 19.8
Carbs: 4.4
Protein: 19.8
Per 1 cup
Now looking at that plate each sandwich had at least 2 cups in it and the above doesn't even include the bread.
That plate had somewhere between 1300 and 1600 calories easily. Now don't get me wrong if you are one of my training clients then you have heard me say a million times that treating yourself is a good thing but there should be a limit, the key word here is Limit.
Here's the thing, there are so many programs out on the market right now most of which focus on portion control and while that's a part of the problem it's not all of it.
Think of it this way: if you are controlling your portions but the food you are eating is still bad for you then how can you say that my eating is not that bad. If the food you take in makes you feel run down, slow, sluggish, moody which it can if you eat too many bad carbs, all that sugar can make you crazy.
Is it really that good for you? I just want to get you thinking about this.
By the way I did have a pupu platter for 1 but didn't get through the whole thing. I have chinese food about once every 2 months. That was it, but I'll tell you since my system is not used to eating that food it doesn't crave it like it did years ago when well I wasn't so health food aware.
We need to start thinking on the GI ( Glycemic Index Scale) If you are not familiar with this one it's how carbs affect your blood sugar levels. Eat food on the lower end of the scale and you'll start eating healthy.
Start making small changes in your eating habits,
1. Have more veggies for fiber so that you feel fuller for longer periods of time and you won't want get cravings for that crappy food.
2. Have more fruits for the natural sugar and you won't be craving those candy bars so much.
3. Drink more water throughout the day, your body mistakes dehydration for hunger. This is a big one are you drinking enough water?
These are simple things that we can do to change the way we eat as a society, I know that when I look at my son these are the things that ring in my head everyday wanting to make sure that he grows up in an environment that is healthy.....
Until Next Time
Your Fit Coach
Mike
P.S. We are holding our first ever Beauty from the Inside Out Event:
ML Athletics Presents
Beauty from the Inside Out Event
Wednesday, June 16th, 6pm to 8pm
Calvary Episcopal Church, Corner of Holten
and Cherry Streets Danvers, MA 01923
Come and taste, touch and try products that will make you look and feel your best from the inside out!
The event will feature the following:
Isotonix Drink your Vitamins for Rapid Absorption.
Transitions Lifestyle System The last weight management program you will ever need.
Motives Cosmetics by Loren Ridinger Customizable, hypoallergenic cosmetics infused with vitamins and antioxidants.
Anti-aging skincare featuring Cellular Laboratories, Timeless Prescription, VitaShield, Skintelligence
Giveaways, Product sampling, and Refreshments
RSVP to Mike LoColle at (978) 269-4070 or fitnesscoach.michael@gmail.com by 6/1/10 and get 2 raffle tickets toward the grand prize!
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It's an awesome day out there! Loving the day already!
So I hit one of the Northshore's oldest places to go to the Salem Willows this weekend. Took the little guy out with the wife. He loves the arcade and running around after the seagulls. I'm not a big fan of running after the seagulls since some of them look down right mean, I don't know if you have ever seen then but they look like they will pluck an eye out.... Too much.....
Years ago I used to go there probrably about once a week for the chinese food. Something about the taste. Hey we all have our little vices just happens to be one of mine......
Anyway I'm sitting in line waiting to order and I see all these people in front of me getting their food and well to see it first hand just blows my mind away. I saw this one gentlemen reach for his plate and it had 2 chop suey sandwiches on it.... I mean Whoa...
I then did some digging online and found this:
Chop Suey
Calories: 271
Total Fats: 19.8
Carbs: 4.4
Protein: 19.8
Per 1 cup
Now looking at that plate each sandwich had at least 2 cups in it and the above doesn't even include the bread.
That plate had somewhere between 1300 and 1600 calories easily. Now don't get me wrong if you are one of my training clients then you have heard me say a million times that treating yourself is a good thing but there should be a limit, the key word here is Limit.
Here's the thing, there are so many programs out on the market right now most of which focus on portion control and while that's a part of the problem it's not all of it.
Think of it this way: if you are controlling your portions but the food you are eating is still bad for you then how can you say that my eating is not that bad. If the food you take in makes you feel run down, slow, sluggish, moody which it can if you eat too many bad carbs, all that sugar can make you crazy.
Is it really that good for you? I just want to get you thinking about this.
By the way I did have a pupu platter for 1 but didn't get through the whole thing. I have chinese food about once every 2 months. That was it, but I'll tell you since my system is not used to eating that food it doesn't crave it like it did years ago when well I wasn't so health food aware.
We need to start thinking on the GI ( Glycemic Index Scale) If you are not familiar with this one it's how carbs affect your blood sugar levels. Eat food on the lower end of the scale and you'll start eating healthy.
Start making small changes in your eating habits,
1. Have more veggies for fiber so that you feel fuller for longer periods of time and you won't want get cravings for that crappy food.
2. Have more fruits for the natural sugar and you won't be craving those candy bars so much.
3. Drink more water throughout the day, your body mistakes dehydration for hunger. This is a big one are you drinking enough water?
These are simple things that we can do to change the way we eat as a society, I know that when I look at my son these are the things that ring in my head everyday wanting to make sure that he grows up in an environment that is healthy.....
Until Next Time
Your Fit Coach
Mike
P.S. We are holding our first ever Beauty from the Inside Out Event:
ML Athletics Presents
Beauty from the Inside Out Event
Wednesday, June 16th, 6pm to 8pm
Calvary Episcopal Church, Corner of Holten
and Cherry Streets Danvers, MA 01923
Come and taste, touch and try products that will make you look and feel your best from the inside out!
The event will feature the following:
Isotonix Drink your Vitamins for Rapid Absorption.
Transitions Lifestyle System The last weight management program you will ever need.
Motives Cosmetics by Loren Ridinger Customizable, hypoallergenic cosmetics infused with vitamins and antioxidants.
Anti-aging skincare featuring Cellular Laboratories, Timeless Prescription, VitaShield, Skintelligence
Giveaways, Product sampling, and Refreshments
RSVP to Mike LoColle at (978) 269-4070 or fitnesscoach.michael@gmail.com by 6/1/10 and get 2 raffle tickets toward the grand prize!
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Friday, May 14, 2010
My Adventure with Fat Burners
Hey All,
It's Friday and the weekend is upon us and from what I hear things are looking good.
One of the most common questions I get from my clients and bootcampers is what's a good fat burner?
Well before I give you my opinion let me tell you about my encounters with the majority of fat burners out there and some that you haven't even heard of before...... I'm sure of it!
I got into bodybuilding at about 22 years old. This was after a 3 year lay off from lifting weights after high school. Well when I got into it, it was to lose about 30lbs that I had put on and I ended up losing 36lbs in a 6 month timeframe. I felt awesome needless to say but then I met him, I will leave names out of it but he was the big guy in the gym, he became somewhat of a mentor or when I look back not a great one but one none the less.
He got me into the bodybuilding and from the 36lbs I had lost in 6 months I had gained 45lbs in 3 years, now this was muscle and yes it was a natural muscle. Trust me it takes alot of food to hold onto that weight. Anyway bodybuilders have to be big but not only that they have to be super shredded.....
I call this my little adventure as the big guy at the gym suggested using fat burners. I had never tried them before but within a years time I had tried about a dozen different kinds. Yeah I know, that's alot but it wasn't because I was trying them out, I was actually searching for one that didn't make me feel like I was running around with my head but off.
I mean WOW, the very first one I tried was a yellow pill that is actually still on the market today and it rhymes with Packers and I made the mistake of taking 2 the first time around. I was up until 8am the next morning I called out of work that day and slept all day and when I woke up I felt like a train had hit me......
Every fat burner I tried after that just left me with the same feeling, a crazy high and then an extremly crazy low and if it you took it long enought say about a month like I did when you came off of it, your body just couldn't get up and going by it self it felt like you were missing something.
I mean hey don't get me wrong, you want to lose weight but do you have to feel like an addict in the process?
I even tried one called napalm death yes true story, I shopped at this little place in burlington and the guy working the counter that day recommended it to me so me being me had to try it and when I opened the bottle the pills were dark gray and there was that powder coming off of it almost like smoke. I should have stopped there and closed it up and said no way but I didn't and well same deal just another crazy high followed by a crazy low.
I did this over the course of about 5-6 years and then I all together said forget it I'm done with burners I don't care what comes out on the marker I'm not trying it.
and I didn't, for the next 5 years I treated my body with plenty of good food, good supplementation and exercise and called it a day.
Well about 6 months ago I was introduced to another product from a freind of mine and I just looked at him and said all set. I have had my share of crap and I'm all done with it.
He asked me why and I gave him the short answer and just said they all leave you feeling crazy and when you come off of them you feel like you need them. He went on to tell me about the natural ingredients and that the reason for the crazy highs and lows on the other stuff was that most of the ingredients in those were un-natural.
Well after about 20 minutes of conversation I said you know I haven't tried them in over 5 years and well maybe, just maybe this could be different. I ordered the sample pack that way if I didn't like it I wasn't out a more money. I started with half the dose since I am also a bit caffeine sensitive and well the first day went by just fine no jitters either, the next day was a workout day and took another half dose and my workout felt intesified!
I basically saying yeah ok this can't be, but what I decided to do was stick with the half dose for a month and then come off for 2 weeks to see how my body handled the off period and see if I would crash which I thought I would most certainly do.
To my surprise yeah nothing I didn't crash, it didn't even feel like I was missing anything. That was during December and January that I decided to stick with it and now well I use it more for my workouts to get a boost of energy than anything else. But it is a great weight loss product.
It was actually out of stock for almost 2 months but it's back in now.
Here some of the info on it and a great video to it as well:
Thermachrome
View the product video on that page as well for more info on how it's made.
I'm now back on the burner kick but only because of this product....
Until next time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It's Friday and the weekend is upon us and from what I hear things are looking good.
One of the most common questions I get from my clients and bootcampers is what's a good fat burner?
Well before I give you my opinion let me tell you about my encounters with the majority of fat burners out there and some that you haven't even heard of before...... I'm sure of it!
I got into bodybuilding at about 22 years old. This was after a 3 year lay off from lifting weights after high school. Well when I got into it, it was to lose about 30lbs that I had put on and I ended up losing 36lbs in a 6 month timeframe. I felt awesome needless to say but then I met him, I will leave names out of it but he was the big guy in the gym, he became somewhat of a mentor or when I look back not a great one but one none the less.
He got me into the bodybuilding and from the 36lbs I had lost in 6 months I had gained 45lbs in 3 years, now this was muscle and yes it was a natural muscle. Trust me it takes alot of food to hold onto that weight. Anyway bodybuilders have to be big but not only that they have to be super shredded.....
I call this my little adventure as the big guy at the gym suggested using fat burners. I had never tried them before but within a years time I had tried about a dozen different kinds. Yeah I know, that's alot but it wasn't because I was trying them out, I was actually searching for one that didn't make me feel like I was running around with my head but off.
I mean WOW, the very first one I tried was a yellow pill that is actually still on the market today and it rhymes with Packers and I made the mistake of taking 2 the first time around. I was up until 8am the next morning I called out of work that day and slept all day and when I woke up I felt like a train had hit me......
Every fat burner I tried after that just left me with the same feeling, a crazy high and then an extremly crazy low and if it you took it long enought say about a month like I did when you came off of it, your body just couldn't get up and going by it self it felt like you were missing something.
I mean hey don't get me wrong, you want to lose weight but do you have to feel like an addict in the process?
I even tried one called napalm death yes true story, I shopped at this little place in burlington and the guy working the counter that day recommended it to me so me being me had to try it and when I opened the bottle the pills were dark gray and there was that powder coming off of it almost like smoke. I should have stopped there and closed it up and said no way but I didn't and well same deal just another crazy high followed by a crazy low.
I did this over the course of about 5-6 years and then I all together said forget it I'm done with burners I don't care what comes out on the marker I'm not trying it.
and I didn't, for the next 5 years I treated my body with plenty of good food, good supplementation and exercise and called it a day.
Well about 6 months ago I was introduced to another product from a freind of mine and I just looked at him and said all set. I have had my share of crap and I'm all done with it.
He asked me why and I gave him the short answer and just said they all leave you feeling crazy and when you come off of them you feel like you need them. He went on to tell me about the natural ingredients and that the reason for the crazy highs and lows on the other stuff was that most of the ingredients in those were un-natural.
Well after about 20 minutes of conversation I said you know I haven't tried them in over 5 years and well maybe, just maybe this could be different. I ordered the sample pack that way if I didn't like it I wasn't out a more money. I started with half the dose since I am also a bit caffeine sensitive and well the first day went by just fine no jitters either, the next day was a workout day and took another half dose and my workout felt intesified!
I basically saying yeah ok this can't be, but what I decided to do was stick with the half dose for a month and then come off for 2 weeks to see how my body handled the off period and see if I would crash which I thought I would most certainly do.
To my surprise yeah nothing I didn't crash, it didn't even feel like I was missing anything. That was during December and January that I decided to stick with it and now well I use it more for my workouts to get a boost of energy than anything else. But it is a great weight loss product.
It was actually out of stock for almost 2 months but it's back in now.
Here some of the info on it and a great video to it as well:
Thermachrome
View the product video on that page as well for more info on how it's made.
I'm now back on the burner kick but only because of this product....
Until next time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Friday, May 7, 2010
Basic 5 Recipe for Weight Loss Success Part 2
Hey All
Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!
Basic 5 for a Successful Workout Program. Part 2
Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.
Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.
Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance
Strength Training:
Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:
1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….
3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:
If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.
Interval Training is our next topic:
What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.
Personal Assistance:
The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.
It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..
Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.
Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.
Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....
Full Body Tri-Set Circuit Fat Blast Workout
Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout
Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges
Repeat 2 more time and take a 2 minute break
Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber
Repeat 2 more time and take a 2 minute break
Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press
Repeat 2 more time and take a 2 minute break
Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs
Repeat 2 more time and take a 2 minute break
Until Next Time
Your Fit Coach
Mike
Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Before we get into it, I want to wish all the Mom’s and Mom’s to be a Happy Mother’s Day!
Basic 5 for a Successful Workout Program. Part 2
Well I am in my 6th week of training for Strongman and this week was a light week with an extra day off for recovery purposes. My body is feeling better today for it and well so is my mental state of mind as well.
Last week I brought up the recipe for success that is needed to achieve weight loss, muscle growth, power, speed and all of the above… I covered the first 2 on the list and today I will hit upon the rest of them.
Supportive Nutrition
Sensible Supplementation
Strength Training
Interval Training
Personal Assistance
Strength Training:
Strength training is such an important part of any program, be it weight loss, body building, overall athletic strength and speed needed. Now when I discuss strength training I am talking about incorporating weights into your routine at least 2-3 times per week. I am going to list a few benefits for Women and Men:
1) Increased Metabolic Rate – Women you are always looking for that secret to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
2) Restoring Bone Density - Strength training prevents and fights osteoporosis. This is a big one for women….
3) Increased Lean Muscle Mass – Super Important!!!! You will not Look like the guy on FLEX magazine by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! Let’s do the numbers:
If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
These are just 3 but there are so many I couldn’t list them all. Do the research it’s intense.
Interval Training is our next topic:
What is it? It’s an exercise strategy that is intended to improve performance with short training sessions. HIIT High Intensity Interval Training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.
Personal Assistance:
The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.
It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen..
Doing the same type of exercise without variation or failing to increase the challenge when your body "adapts" to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.
Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all 5 Components and correctly.
Here's your Weekend Workout! 45 Minutes and you'll be sweating it up....
Full Body Tri-Set Circuit Fat Blast Workout
Each Exercise will be completed for 1 minute.
Upper Body Bootcamp Workout
Leg Workout
• Prisoner Squats
• Reverse Lunge
• Jump Lunges
Repeat 2 more time and take a 2 minute break
Abs
• Leg Raises
• Crunch To Leg Raise
• Mountain Climber
Repeat 2 more time and take a 2 minute break
Upper Body
• Military Pushups
• Decline Pushups
• Shoulder Pike Press
Repeat 2 more time and take a 2 minute break
Abs
• V-Crunch
• V-Bicycle
• Double Leg Press Outs
Repeat 2 more time and take a 2 minute break
Until Next Time
Your Fit Coach
Mike
Don't forget to visit: www.shopmlathletics.com and get your Mother's Day Presents in while earning cash back.....
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, January 11, 2010
ML Athletics 90 Day Body Transformation Tips
Hey There,
We are off to a killer week this week with our first ever 12 Week Fat Blast Body Transformation Challenge and it's awesome!
We have a few topics this week so here they are.
Nutrition Tips of the Week
Our ML Athletics Prograde Maximize Your Metabolism Program is a 12 week nutrition program designed to help you make a lifestyle change. Eating Healthy is not a short term goal it's a way of life....
First up 3 Tips to Get Your Body Transformation off to a great start:
Here it is in text if you don't have time to watch the video:
3 Tips to Get Your Body Transformation off to a Great Start:
1. Progress Tracking. Print out a calendar for January, February, and March and each day write down in the square what your nutrition was like for that day.... Example: Write down Poor, Fair, Good, Great. This will help you in realizing that you need to make changes along the way if your nutrition is always poor or fair. Go one step further by having a nutrition journal and write down everything you eat down to the last little detail. This is the only way you will really know if you have to make changes and what those changes need to be.
Also write down what you did for a workout that day. Example: 30M Cardio Tread, or Bootcamp, or 20M Resistance, things like that. This will help with seeing if you are getting enough exercise in your week or not.
2. Motivation and Inspiration
What do I mean by these well simple, I use things like DVD's of my favorite bodybuilder's powerlifters, I use youtube to find some of these videos and watch them prior to a workout. Post inspiration messages around the house or awesome photos in your home office. Something that gets you going and keeps you inspired to keep going and reaching your goals.
3. Nutrition Reading Labels
Read Labels get used to reading the back of those foods you buy. The more you read the more you know and see that you might not be taking in the best foods to help you get fit and trim. It takes 3 extra seconds to turn the food around and find out what's in it. Stay away from extra high sugary foods!
Supplement of the Week
http://www.warriorstrengthcoach.getprograde.com
for more info on top quality supplementation. Supplementation is not the end all to burning fat and building muscle but it's the gap filler for a great nutrition plan.....
The Protein Shake: The Protein Shake is by far one of the best tools in a meal plans arsenol. Why? Simple, it's easy to prepare, you can drink it on the go.
Here are just a few things that Protein Shakes are great for:
1. Protein requires more calories to be digested, meaning that you burn calories with a higher protein diet.
2. Protein Shakes are great for before and after workouts. They aid in preserving muscle and helping you to recover from a killer workout.
3. Protein Shakes contain essential BCAA's (Branch Chain Amino Acids) which aid in Building Muscle.
These are just a few of the benefits from Protein Shakes. Remember if you want a high quality Protein Shake visit:
http://www.warriorstrengthcoach.getprograde.com
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
We are off to a killer week this week with our first ever 12 Week Fat Blast Body Transformation Challenge and it's awesome!
We have a few topics this week so here they are.
Nutrition Tips of the Week
Our ML Athletics Prograde Maximize Your Metabolism Program is a 12 week nutrition program designed to help you make a lifestyle change. Eating Healthy is not a short term goal it's a way of life....
First up 3 Tips to Get Your Body Transformation off to a great start:
Here it is in text if you don't have time to watch the video:
3 Tips to Get Your Body Transformation off to a Great Start:
1. Progress Tracking. Print out a calendar for January, February, and March and each day write down in the square what your nutrition was like for that day.... Example: Write down Poor, Fair, Good, Great. This will help you in realizing that you need to make changes along the way if your nutrition is always poor or fair. Go one step further by having a nutrition journal and write down everything you eat down to the last little detail. This is the only way you will really know if you have to make changes and what those changes need to be.
Also write down what you did for a workout that day. Example: 30M Cardio Tread, or Bootcamp, or 20M Resistance, things like that. This will help with seeing if you are getting enough exercise in your week or not.
2. Motivation and Inspiration
What do I mean by these well simple, I use things like DVD's of my favorite bodybuilder's powerlifters, I use youtube to find some of these videos and watch them prior to a workout. Post inspiration messages around the house or awesome photos in your home office. Something that gets you going and keeps you inspired to keep going and reaching your goals.
3. Nutrition Reading Labels
Read Labels get used to reading the back of those foods you buy. The more you read the more you know and see that you might not be taking in the best foods to help you get fit and trim. It takes 3 extra seconds to turn the food around and find out what's in it. Stay away from extra high sugary foods!
Supplement of the Week
http://www.warriorstrengthcoach.getprograde.com
for more info on top quality supplementation. Supplementation is not the end all to burning fat and building muscle but it's the gap filler for a great nutrition plan.....
The Protein Shake: The Protein Shake is by far one of the best tools in a meal plans arsenol. Why? Simple, it's easy to prepare, you can drink it on the go.
Here are just a few things that Protein Shakes are great for:
1. Protein requires more calories to be digested, meaning that you burn calories with a higher protein diet.
2. Protein Shakes are great for before and after workouts. They aid in preserving muscle and helping you to recover from a killer workout.
3. Protein Shakes contain essential BCAA's (Branch Chain Amino Acids) which aid in Building Muscle.
These are just a few of the benefits from Protein Shakes. Remember if you want a high quality Protein Shake visit:
http://www.warriorstrengthcoach.getprograde.com
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, January 5, 2010
3 Tips for Eating for Success # 2
3 Tips for Eating for Success # 2
Tip #1 - Fill in that Bad Diet gap.
Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.
So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.
After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.
Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.
Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tip #1 - Fill in that Bad Diet gap.
Most people suffer from mindless eating at some point in the day.
It could be between work and dinner, maybe dinner and bedtime.
So you have to make sure that you are ready for that point in the day,
What’s the easiest way to do that? Prepare small healthy snacks.
Cut up vegetables have them ready in a sip lock bag or container,
slice up a piece of fruit with a tablespoon of all natural P&B.
These small snacks will tide you over until it’s time to have your bigger meal.
After dinner, if your craving hits, mix up a protein shake with some strawberries,
That will tide you over.
Tip #2 – So simple but yet not done enough. Enjoy your food and chew it longer.
If you are not zipping through your meal at 200mph then you will eat longer and feel fuller longer.
Tip #3 – I find that most people don’t get enough water in a day and
That’s when you start having cravings for food. That craving is actually
Dehydration and being mistaken for food cravings. Make sure you are drinking
Water throughout the day to help in keeping you full longer.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, January 4, 2010
3 Tips on Eating for Success!
3 Tips on Eating for Success!
A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!
Here is a quick calculation you can use to figure out the number of calories you need approximately each day.
1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.
2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.
3. Here is a sample day as to what it might look like:
Breakfast
1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries
Snack
Cottage cheese w/ carrot sticks
Pear
Lunch
Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange
Snack
Prograde Workout Drink
Dinner
Lean beef or chicken
Chickpeas
Green beans
Apple
Snack
Cottage cheese & strawberries
1) Your nutrition program doesn't need to be crazy.
Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.
Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.
2) By By Junk Food!
Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.
Yes It’s That Easy!
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!
Here is a quick calculation you can use to figure out the number of calories you need approximately each day.
1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.
2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.
3. Here is a sample day as to what it might look like:
Breakfast
1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries
Snack
Cottage cheese w/ carrot sticks
Pear
Lunch
Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange
Snack
Prograde Workout Drink
Dinner
Lean beef or chicken
Chickpeas
Green beans
Apple
Snack
Cottage cheese & strawberries
1) Your nutrition program doesn't need to be crazy.
Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.
Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.
2) By By Junk Food!
Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.
Yes It’s That Easy!
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Saturday, December 5, 2009
Protein and Fat Loss
Protein and Fat Loss
It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.
This is called the Thermic Effect of Food.
If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!
Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.
Don’t know what type of protein you need to use,
Well here is a list of some of the common proteins that you can add to your day:
Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans
Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.
Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.
www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It takes about 25-27 calories to digest and utilize about 100 calories of protein, this means that your net consumption of calories is about 75 calories.
This is called the Thermic Effect of Food.
If you eat protein at every meal then you are forcing your body to work more and burn more calories basically burning fat!
Carbs take about 4-5 calories to digest and utilize about 100 calories of Carbs.
Don’t know what type of protein you need to use,
Well here is a list of some of the common proteins that you can add to your day:
Chicken
Lean Meat
Eggs, egg whites
Fish, Salmon, haddock
Beans
Protein Shakes: Some great shakes are listed here and I know most of my campers are really starting to utilize the benefits of what a protein shake can do for you.
Check out these sites for your protein sources if you’re looking for more protein for every dollar spent.
www.warriorstrengthcoach.getprograde.com and Supplements101 remember stick with the whey protein isolates for more protein absorption.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Saturday, November 28, 2009
Sugar Your Weight Loss Enemy
Sugar Your Weight Loss Enemy
Do you ever say to yourself I am doing everything possible to lose weight but I am not losing a pound? I can’t understand why I am eating right, drinking enough water, working out 4-5 days a week, why am I not losing anything.
Well the problem might be something that you overlook and for most that’s exactly what’s happening.
Have you taken a look at your sugar intake?
Did you know that only 10% of your calorie intake should come from sugar? At least that’s what the experts say. Did you know that alone sugar has absolutely no nutritional value at all.
Then why is it found in so many of the foods we eat? The answer is simple, Taste.
That’s it! It’s all about the taste of a food.
Here’s a statement you might not like, you don’t need any sugar in your daily calorie intake.
So what about your sugar in your coffee? Well I have listed below some of the things you can do in your day to avoid eating sugar and adding those extra empty calories that could be preventing you from losing those pounds.
But first let me list just a few of the things that sugar can do to upset the body:
• Sugar can contribute to hyperactivity, anxiety, depression, and concentration difficulties.
• Sugar can cause drowsiness and decreased activity.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause tooth decay, acidic stomach, speed up the aging process, causing wrinkles, and gray hair.
Sugar is at fault for all of the above and so much more but the list us too long to put here.
So how do you reduce your sugar intake?
• Learn to enjoy foods that are naturally sweet.
• When cooking and reading a recipe use less than what is recommended.
• Use spices and herbs that are natural.
• Use Stevia or Sweet Leaf.
• Buy fresh fruits or fruits packed in water instead of syrup.
• Pay close attention to food labels looking at the ingredients, most sugars will be listed as the following, brown sugar, fructose, fruit juice concentrate, palm sugar, corn syrup, maltose, lactose.
Are you getting the picture? Sugar sugar sugar sugar, not good for you and it isn’t needed in your diet. So eat the naturally sweet foods to get your fix for that sweet tooth.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Do you ever say to yourself I am doing everything possible to lose weight but I am not losing a pound? I can’t understand why I am eating right, drinking enough water, working out 4-5 days a week, why am I not losing anything.
Well the problem might be something that you overlook and for most that’s exactly what’s happening.
Have you taken a look at your sugar intake?
Did you know that only 10% of your calorie intake should come from sugar? At least that’s what the experts say. Did you know that alone sugar has absolutely no nutritional value at all.
Then why is it found in so many of the foods we eat? The answer is simple, Taste.
That’s it! It’s all about the taste of a food.
Here’s a statement you might not like, you don’t need any sugar in your daily calorie intake.
So what about your sugar in your coffee? Well I have listed below some of the things you can do in your day to avoid eating sugar and adding those extra empty calories that could be preventing you from losing those pounds.
But first let me list just a few of the things that sugar can do to upset the body:
• Sugar can contribute to hyperactivity, anxiety, depression, and concentration difficulties.
• Sugar can cause drowsiness and decreased activity.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause tooth decay, acidic stomach, speed up the aging process, causing wrinkles, and gray hair.
Sugar is at fault for all of the above and so much more but the list us too long to put here.
So how do you reduce your sugar intake?
• Learn to enjoy foods that are naturally sweet.
• When cooking and reading a recipe use less than what is recommended.
• Use spices and herbs that are natural.
• Use Stevia or Sweet Leaf.
• Buy fresh fruits or fruits packed in water instead of syrup.
• Pay close attention to food labels looking at the ingredients, most sugars will be listed as the following, brown sugar, fructose, fruit juice concentrate, palm sugar, corn syrup, maltose, lactose.
Are you getting the picture? Sugar sugar sugar sugar, not good for you and it isn’t needed in your diet. So eat the naturally sweet foods to get your fix for that sweet tooth.
Until Next Time
Your Fit Coach
Mike
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Saturday, March 28, 2009
5 Quick Tips to Staying Healthy During Cold andFlu Season!
Quick Tips to Staying Healthy During Cold and Flu Season!
I am writing this today since well yup I got sick. I am not happy about it and the last time I was sick was about 2 years ago. That's right. Could you imagine going 2 years without being sick well if you can't you have to read below.
Drink Plenty of Vitamin C or take the tablet form
Which ever one you choose it doesn't matter but it is a must to helping your immune system.
So what's a good amount to take?
The FDA states that an amount of 60mg is sufficient.
Well here is what I take. 1000mg a day but that's just me.
Keep in mind the following:
Taking excessive amounts of vitamin C (more than about 1000 mg per day) may cause nausea, stomach cramps, diarrhea, and possibly kidney stones. Discuss the use of vitamin supplements with your doctor.
Keep Hydrated:
This one is so simple that I believe I have included it in many of my articles and blog posts.There have been studies tying headaches to not having enough water in your body.
Now here is what we have been told for years. Drink 8 eight ounce glasses of water a day. Now let's think about this one for a minute.
If you weigh more shouldn't you drink more? If you workout more and stay very active don't you need more?
I think you get the picture. Get plenty of water every day.
Eat Healthy:
If you keep to a consistent healthy meal plan every day then you are more likely to stay healthy.
I'm not saying that you can't treat yourself but that doesn't mean eating like crap everyday.
Plenty of veggies, fruits, protein, good fats, and solid carbs for energy.
Keep stress out of your life at all cost.
By remaining stress free your body is more likely to stay healthy and not be brought down by bacteria waiting to get it's hands on someone who is stressed by life.
Try getting back to the simple things in life like listening to your favorite music, get a hobby if you don't have one, take a walk on the beach.
Just make sure to give back to yourself since you spend about 99% of your time giving back to everyone else.
Well how can you stay stress free. Read the next and last tip.
Exercise:
Studies have shown that exercise helps to aid your mind and body when it confronts stressful situations.
Workout at least 3 times per week and you will find yourself having more energy, a better body and a bit more of a stress free life.
I live by these tips.....
I am writing this today since well yup I got sick. I am not happy about it and the last time I was sick was about 2 years ago. That's right. Could you imagine going 2 years without being sick well if you can't you have to read below.
Drink Plenty of Vitamin C or take the tablet form
Which ever one you choose it doesn't matter but it is a must to helping your immune system.
So what's a good amount to take?
The FDA states that an amount of 60mg is sufficient.
Well here is what I take. 1000mg a day but that's just me.
Keep in mind the following:
Taking excessive amounts of vitamin C (more than about 1000 mg per day) may cause nausea, stomach cramps, diarrhea, and possibly kidney stones. Discuss the use of vitamin supplements with your doctor.
Keep Hydrated:
This one is so simple that I believe I have included it in many of my articles and blog posts.There have been studies tying headaches to not having enough water in your body.
Now here is what we have been told for years. Drink 8 eight ounce glasses of water a day. Now let's think about this one for a minute.
If you weigh more shouldn't you drink more? If you workout more and stay very active don't you need more?
I think you get the picture. Get plenty of water every day.
Eat Healthy:
If you keep to a consistent healthy meal plan every day then you are more likely to stay healthy.
I'm not saying that you can't treat yourself but that doesn't mean eating like crap everyday.
Plenty of veggies, fruits, protein, good fats, and solid carbs for energy.
Keep stress out of your life at all cost.
By remaining stress free your body is more likely to stay healthy and not be brought down by bacteria waiting to get it's hands on someone who is stressed by life.
Try getting back to the simple things in life like listening to your favorite music, get a hobby if you don't have one, take a walk on the beach.
Just make sure to give back to yourself since you spend about 99% of your time giving back to everyone else.
Well how can you stay stress free. Read the next and last tip.
Exercise:
Studies have shown that exercise helps to aid your mind and body when it confronts stressful situations.
Workout at least 3 times per week and you will find yourself having more energy, a better body and a bit more of a stress free life.
I live by these tips.....
Thursday, February 5, 2009
Michael Phelps, Bongs and 6 Pack Abs
Michael Phelps, Bongs and 6 Pack Abs
So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.
First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a, fitness pro, I MUST lead by example.
Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. Forgiveness, which, when it comes to melting fat, and getting fit, is VERY important.
I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive you’re self and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.
Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.
Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period!
Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like www.warriorstrengthcoach.getprograde.com/vgf like Prograde Nutrition's VGF 25+
If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout - http://www.warriorstrengthcoach.getprograde.com/workout like I do.
Anyway, when you see a news story like this one involving Michael Phelps, always remember, to look for the positive lessons you can learn.
Until Next Time
WSC
PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition www.warriorstrengthcoach.getprograde.com
So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.
First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a, fitness pro, I MUST lead by example.
Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. Forgiveness, which, when it comes to melting fat, and getting fit, is VERY important.
I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive you’re self and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.
Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.
Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period!
Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like www.warriorstrengthcoach.getprograde.com/vgf like Prograde Nutrition's VGF 25+
If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout - http://www.warriorstrengthcoach.getprograde.com/workout like I do.
Anyway, when you see a news story like this one involving Michael Phelps, always remember, to look for the positive lessons you can learn.
Until Next Time
WSC
PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition www.warriorstrengthcoach.getprograde.com
Monday, January 26, 2009
Change and Action
Change and Action
I am going to talk a bit about making a change and taking action in you’re life to better you’re health through fitness and proper nutrition.
Now this is not a political discussion so what ever you’re beliefs are this has nothing to do with them. It’s about Change and Taking Action.
Last week was a historic week with the inauguration of the first black president in history. We have come a long way in this country. We have changed our thought process. We made history.
President Obama clearly stated that this country needs a change and what did he do on the first day of his Presidency? He made change. Regardless if you agree or disagree with this man he made change by taking action.
So what’s this have to do with fitness and nutrition? Change and Action are required if you want to achieve you’re fitness goals.
In today’s society we have a real problem. America is over weight and I’m not sure that we really realize the true nature of the issue.
So what are we doing to cure obesity in America?
We are the number one country in the world with this problem.
Most people don’t realize that their over weight until it’s too late.
Now it’s at this point that they want to change and help themselves but it’s also at this point that they might feel that they are too far gone to help themselves.
Its effects every part of you’re life, Looks, health, Self Confidence.
So who is the one responsible for curing this epidemic?
The answer is easy. YOU
Yes you. You are the one that needs too take action.
Action is the cure for this issue in our country.
Without taking action you will still be sitting on that couch eating down to the bottom of that bag of chips.
Action only results from wanting to make a change.
The time is now and you can’t wait any longer or this countries issue only gets worse.
I know I might be being a bit hard right now but I feel that people are not taking the problem seriously until you watch the news and see this 800lb man that is stuck in their apartment for the last 5 years because they are not able to get up and fend for themselves.
You might be saying that well he has a thyroid problem or it’s something medical.
Listen that man got that way simply by eating more food than his body required simple.
The time is now and you have to take ACTION!
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
I am going to talk a bit about making a change and taking action in you’re life to better you’re health through fitness and proper nutrition.
Now this is not a political discussion so what ever you’re beliefs are this has nothing to do with them. It’s about Change and Taking Action.
Last week was a historic week with the inauguration of the first black president in history. We have come a long way in this country. We have changed our thought process. We made history.
President Obama clearly stated that this country needs a change and what did he do on the first day of his Presidency? He made change. Regardless if you agree or disagree with this man he made change by taking action.
So what’s this have to do with fitness and nutrition? Change and Action are required if you want to achieve you’re fitness goals.
In today’s society we have a real problem. America is over weight and I’m not sure that we really realize the true nature of the issue.
So what are we doing to cure obesity in America?
We are the number one country in the world with this problem.
Most people don’t realize that their over weight until it’s too late.
Now it’s at this point that they want to change and help themselves but it’s also at this point that they might feel that they are too far gone to help themselves.
Its effects every part of you’re life, Looks, health, Self Confidence.
So who is the one responsible for curing this epidemic?
The answer is easy. YOU
Yes you. You are the one that needs too take action.
Action is the cure for this issue in our country.
Without taking action you will still be sitting on that couch eating down to the bottom of that bag of chips.
Action only results from wanting to make a change.
The time is now and you can’t wait any longer or this countries issue only gets worse.
I know I might be being a bit hard right now but I feel that people are not taking the problem seriously until you watch the news and see this 800lb man that is stuck in their apartment for the last 5 years because they are not able to get up and fend for themselves.
You might be saying that well he has a thyroid problem or it’s something medical.
Listen that man got that way simply by eating more food than his body required simple.
The time is now and you have to take ACTION!
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Thursday, January 22, 2009
Win the Battle against Fat Cells
Win the Battle Against Fat Cells
As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.
BUT...
There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.
Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.
How's this for good news?!
*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually helps STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.
Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!
Now let me do my best infomercial voice for you...
But wait, there's more!
Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.
According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.
How can you not be excited by these research studies??
Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.
After all the other fish oil and gel caps I started using EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.
If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon.
You can get it here: http://warriorstrengthcoach.getprograde.com/icon
To rapid fat loss,
PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http://warriorstrengthcoach.getprograde.com/icon
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.
BUT...
There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.
Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.
How's this for good news?!
*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually helps STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.
Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!
Now let me do my best infomercial voice for you...
But wait, there's more!
Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.
According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.
How can you not be excited by these research studies??
Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.
After all the other fish oil and gel caps I started using EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.
If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon.
You can get it here: http://warriorstrengthcoach.getprograde.com/icon
To rapid fat loss,
PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http://warriorstrengthcoach.getprograde.com/icon
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Tuesday, January 20, 2009
The Effect of Alcohol on Exercise
Alcohol and Exercise
Alright I assume that everyone has seen the 64 calories beer commercial by now. You know the one with the man who looks at his watch then runs off to change into his gym gear and meet up with his wife and then they go for a run all the while both of them looking like they have been working out for years. He is muscular and she is fit. Then they have them in their regular out on the town clothes entering a bar and getting a beer that has 64 calories in it.
This commercial shows you what you want to see. They give it to you on a silver platter. Basically it states that you can have a great physique and still go boozing.
So here is the question that everyone is always asking me. How much can they drink and not have it affect their weight loss or muscle building goals?
I heard that the extra carbs in beer make me stronger. I have heard this one way too many time. But I stick with the light beers.
I love all of these I call blind excuses. You know what it takes for weight loss and muscle growth to occur but you choose to ignore it or turn a blind eye to it.
So let's get down to it. What does alcohol do to your muscle gains and fat loss goals? Basically there was one study that showed that alcohol actually increased endurance and strength output. It only worked for about 20 or so minutes and then everything came crashing down.
Simply alcohol is a poison and it will start to affect your endurance, muscular strength, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol as you know can also affect your nervous system and brain. Yes people, that’s, the fuzzy feeling you get.
When alcohol gets into the muscle cells, it will cause damage. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.
Alcohol has many affects on your heart and circulatory system. You might see a reduction in your endurance level when you drink. Your heat loss increases, and because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold which will make you slower and you will become weaker during contractions.
Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby making fat loss even harder to achieve. Alcohol does not have any nutritional value, but it does have seven calories per gram so drinking too much can lead to weight gain which is a no brainer. Hence, the, beer gut on you’re man, ladies.
So if you go out with your buddies and drink then do so in moderation and never consume alcohol right before exercise as you will impair your balance, coordination and judgment. If you've taken the time to make the effort to improve your physical conditioning and your overall health, why would you take all those steps backwards and impede you improvements by drinking too much alcohol?
Take it easy next time and slow down. Not so many.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Alright I assume that everyone has seen the 64 calories beer commercial by now. You know the one with the man who looks at his watch then runs off to change into his gym gear and meet up with his wife and then they go for a run all the while both of them looking like they have been working out for years. He is muscular and she is fit. Then they have them in their regular out on the town clothes entering a bar and getting a beer that has 64 calories in it.
This commercial shows you what you want to see. They give it to you on a silver platter. Basically it states that you can have a great physique and still go boozing.
So here is the question that everyone is always asking me. How much can they drink and not have it affect their weight loss or muscle building goals?
I heard that the extra carbs in beer make me stronger. I have heard this one way too many time. But I stick with the light beers.
I love all of these I call blind excuses. You know what it takes for weight loss and muscle growth to occur but you choose to ignore it or turn a blind eye to it.
So let's get down to it. What does alcohol do to your muscle gains and fat loss goals? Basically there was one study that showed that alcohol actually increased endurance and strength output. It only worked for about 20 or so minutes and then everything came crashing down.
Simply alcohol is a poison and it will start to affect your endurance, muscular strength, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol as you know can also affect your nervous system and brain. Yes people, that’s, the fuzzy feeling you get.
When alcohol gets into the muscle cells, it will cause damage. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.
Alcohol has many affects on your heart and circulatory system. You might see a reduction in your endurance level when you drink. Your heat loss increases, and because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold which will make you slower and you will become weaker during contractions.
Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby making fat loss even harder to achieve. Alcohol does not have any nutritional value, but it does have seven calories per gram so drinking too much can lead to weight gain which is a no brainer. Hence, the, beer gut on you’re man, ladies.
So if you go out with your buddies and drink then do so in moderation and never consume alcohol right before exercise as you will impair your balance, coordination and judgment. If you've taken the time to make the effort to improve your physical conditioning and your overall health, why would you take all those steps backwards and impede you improvements by drinking too much alcohol?
Take it easy next time and slow down. Not so many.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
5 Quick Tips on Eating Out So that You Still Loose Weight
Eating Out and Maintaining Weight Loss
Yes it’s true you can still eat out and still loose weight. Now there are guidelines you should follow and I spent some time listing out the ones that are quick and easy to implement right away when eating out.
Order a salad with chicken or meat. Yah I know it sounds boring but you and I both know that when ordering another entrée that you will get all the added extras that yes taste great but hinder your weight loss progress.
Ask for dressings and extras on the side so that you can add as little as you need and not have the restaurant decide how much of the bad stuff you get.
If you want an entrée that just seems too much for you see if you’re friend or significant other will split it with you that way you still get what you want but not more than that.
Remember to read the whole menu. We are only human and usually we will get the first good thing we see. Take the time to read the menu and find something with more veggies than potato’s.
Don’t be afraid to ask the waiter what the food is made with. Is that made with cream? Does that have butter? If you ask and find out that the case is yes it’s made with those extra’s see if the chef can skip it.
Remember this is you’re body and no one or place should decide what you fuel you’re body with so take the time to research the food you eat and you’ll find that you can still eat out and maintain the weight loss.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Yes it’s true you can still eat out and still loose weight. Now there are guidelines you should follow and I spent some time listing out the ones that are quick and easy to implement right away when eating out.
Order a salad with chicken or meat. Yah I know it sounds boring but you and I both know that when ordering another entrée that you will get all the added extras that yes taste great but hinder your weight loss progress.
Ask for dressings and extras on the side so that you can add as little as you need and not have the restaurant decide how much of the bad stuff you get.
If you want an entrée that just seems too much for you see if you’re friend or significant other will split it with you that way you still get what you want but not more than that.
Remember to read the whole menu. We are only human and usually we will get the first good thing we see. Take the time to read the menu and find something with more veggies than potato’s.
Don’t be afraid to ask the waiter what the food is made with. Is that made with cream? Does that have butter? If you ask and find out that the case is yes it’s made with those extra’s see if the chef can skip it.
Remember this is you’re body and no one or place should decide what you fuel you’re body with so take the time to research the food you eat and you’ll find that you can still eat out and maintain the weight loss.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, January 19, 2009
Healthy Snack Options for Rapid Fat Loss
As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans, (not the roasted variety and don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
All natural Peanut Butter
Cashews
All of these are great options. There are so many more as well. Basically hear it is you already know what you shouldn’t eat. So when you ask that question of what’s snacks can I eat that will help me with my weight loss? Don’t expect me to say that bag of chips over there or that chocolate bar.
You know right from wrong so stop looking for that ad that says cookies will help you loose weight.
Until Next Time
WSC
P.S. If you want a another idea for a quick snack check out
www.warriorstrengthcoach.getprograde.com/cravers
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans, (not the roasted variety and don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
All natural Peanut Butter
Cashews
All of these are great options. There are so many more as well. Basically hear it is you already know what you shouldn’t eat. So when you ask that question of what’s snacks can I eat that will help me with my weight loss? Don’t expect me to say that bag of chips over there or that chocolate bar.
You know right from wrong so stop looking for that ad that says cookies will help you loose weight.
Until Next Time
WSC
P.S. If you want a another idea for a quick snack check out
www.warriorstrengthcoach.getprograde.com/cravers
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Wednesday, January 14, 2009
Bad News Bowl of Veggies
Bad News Bowl of Veggies
It's just about impossible to gain weight just by eating veggies. I mean seriously, you'd have to eat a LOT of 'em.
BUT...
Salads are a different story all together. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?
Thing is, MOST salads people eat are loaded with fat and calories. It's as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they're on top of a couple of carrots and broccoli.
Look, you probably don't really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.
But what's done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:
1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough, flavor and keeps your calorie intake under control.
2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.
3) Sorry, leave off the cheese and bacon bits. You know why ;-)
That’s it pretty simple right?
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It's just about impossible to gain weight just by eating veggies. I mean seriously, you'd have to eat a LOT of 'em.
BUT...
Salads are a different story all together. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?
Thing is, MOST salads people eat are loaded with fat and calories. It's as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they're on top of a couple of carrots and broccoli.
Look, you probably don't really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.
But what's done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:
1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough, flavor and keeps your calorie intake under control.
2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.
3) Sorry, leave off the cheese and bacon bits. You know why ;-)
That’s it pretty simple right?
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, January 12, 2009
Dumbest 'Slimming' Snack Advice Ever
Dumbest 'Slimming' Snack Advice Ever
It's no wonder people are so overweight. It's no wonder people don't have the flat stomach they crave.
With TV commercials as misleading as they are it's really no shock whatsoever.
You're inundated with crummy information and myths every time you turn on the TV.
A while back they were running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.
One woman looked worried she was going to ruin her "diet" because of the temptation and decided to "fill up" on a Rice Puff product.
Come on. You're smarter than that. You know darn well that a rice puff thingy is going to fill you up and stop you from stuffing your face.
For one thing, you need to expect these situations to arise. Whether you want six pack abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.
Second, that means you need to plan meals so you aren't completely starving when someone brings cupcakes to your office or something.
You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.
Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.
Prograde Cravers are just what the fitness pro ordered.
Check them out here: http://warriorstrengthcoach.getprograde.com/cravers
Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.
They even come in three flavors.
Anyway, don't buy the hype on TV. You know better than that.
Until Next Time…
WSC
PS - It ends this Thursday! Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.
Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is http://www.warriorstrengthcoach.getprograde.com/
- If you want to check out Prograde Cravers right away go here: http://warriorstrengthcoach.getprograde.com/cravers
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
It's no wonder people are so overweight. It's no wonder people don't have the flat stomach they crave.
With TV commercials as misleading as they are it's really no shock whatsoever.
You're inundated with crummy information and myths every time you turn on the TV.
A while back they were running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.
One woman looked worried she was going to ruin her "diet" because of the temptation and decided to "fill up" on a Rice Puff product.
Come on. You're smarter than that. You know darn well that a rice puff thingy is going to fill you up and stop you from stuffing your face.
For one thing, you need to expect these situations to arise. Whether you want six pack abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.
Second, that means you need to plan meals so you aren't completely starving when someone brings cupcakes to your office or something.
You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.
Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.
Prograde Cravers are just what the fitness pro ordered.
Check them out here: http://warriorstrengthcoach.getprograde.com/cravers
Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.
They even come in three flavors.
Anyway, don't buy the hype on TV. You know better than that.
Until Next Time…
WSC
PS - It ends this Thursday! Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.
Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is http://www.warriorstrengthcoach.getprograde.com/
- If you want to check out Prograde Cravers right away go here: http://warriorstrengthcoach.getprograde.com/cravers
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Sunday, January 11, 2009
30 Minutes of Fat Burning Activity
30 minutes of Activity is all you need.....
Here's a very simple rule of thumb when trying to burn more calories.
Calories in Vs Calories out...
Simple, right?
Burn more calories than you put into your body.
To do this you must have a great nutrition plan in place and you must also be active.
So here's what I did today.
Sledding. YUP did it again.
I used the same workout that I used last weekend but this time upped the intensity.
I put my son on my shoulders and walked up the hill each time.
Talk about putting your body through torture.
That was my activity today.
What was you’re activity today?
Even if you don't find yourself getting out of the house you can do simple workouts even while watching TV.
I have listed a routine below that takes about 20 to 30 minutes that you can use anytime.
Start with Static holds.
These are great for abs and overall muscle development.
1. 1 set of Leg holds. Get on your back and keep your head back. Put your legs out in front of you together and bring your heals 6 inches off the ground now hold it there for as long as you can. Great ab work. Repeat this 4x's
2. 1 set of leg raises. 15 reps. If you can't do all 15 at the same time then take small breaks until you work up to 15 reps. Stay in the same position as above but instead of holding these you will keep your legs straight out in front of you and raise them up in the air. Basically folding yourself like a jack knife.
3. 2 Set of pushups 10 reps a piece. For a tougher workout spread your hands out a bit further. These are Fly push ups. Again if you can't do all the pushups at the same time work your way up to them.
4. 2 Sets of Squats. 10 reps a piece. Put a chair out and use this as a guide. This is if you feel like you will fall backwards.
If you find yourself feeling good after the first time around with this workout then repeat it once or twice more for an even bigger burn.
This workout works the whole body, keeps you active and most important doesn't take long to do at all. No weights involved.
Give it a shot and let me know how it works out for you.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Here's a very simple rule of thumb when trying to burn more calories.
Calories in Vs Calories out...
Simple, right?
Burn more calories than you put into your body.
To do this you must have a great nutrition plan in place and you must also be active.
So here's what I did today.
Sledding. YUP did it again.
I used the same workout that I used last weekend but this time upped the intensity.
I put my son on my shoulders and walked up the hill each time.
Talk about putting your body through torture.
That was my activity today.
What was you’re activity today?
Even if you don't find yourself getting out of the house you can do simple workouts even while watching TV.
I have listed a routine below that takes about 20 to 30 minutes that you can use anytime.
Start with Static holds.
These are great for abs and overall muscle development.
1. 1 set of Leg holds. Get on your back and keep your head back. Put your legs out in front of you together and bring your heals 6 inches off the ground now hold it there for as long as you can. Great ab work. Repeat this 4x's
2. 1 set of leg raises. 15 reps. If you can't do all 15 at the same time then take small breaks until you work up to 15 reps. Stay in the same position as above but instead of holding these you will keep your legs straight out in front of you and raise them up in the air. Basically folding yourself like a jack knife.
3. 2 Set of pushups 10 reps a piece. For a tougher workout spread your hands out a bit further. These are Fly push ups. Again if you can't do all the pushups at the same time work your way up to them.
4. 2 Sets of Squats. 10 reps a piece. Put a chair out and use this as a guide. This is if you feel like you will fall backwards.
If you find yourself feeling good after the first time around with this workout then repeat it once or twice more for an even bigger burn.
This workout works the whole body, keeps you active and most important doesn't take long to do at all. No weights involved.
Give it a shot and let me know how it works out for you.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Thursday, January 8, 2009
Weird News From Friends at Prograde
Weird News From Friends at Prograde
As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.
I think a lot of people in my industry were laughing behind their backs hoping they would fail.
Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, the products are THAT good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale. Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:- Again, you receive 10.9% off all Prograde products. - It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is http://www.warriorstrengthcoach.getprograde.com/
Until Next Time
WSC
PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings. www.Warriorstrengthcoach.getprograde.com
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.
I think a lot of people in my industry were laughing behind their backs hoping they would fail.
Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, the products are THAT good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale. Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:- Again, you receive 10.9% off all Prograde products. - It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is http://www.warriorstrengthcoach.getprograde.com/
Until Next Time
WSC
PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings. www.Warriorstrengthcoach.getprograde.com
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
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