Archive for March, 2013
ACLT (avocado, cucumber, lettuce, & tomato) Sandwich: 1 tablespoon Dijon mustard 4 slices of Ezekiel bread 2 large romaine lettuce leaves 1 large ripe tomato, thinly sliced 2 slice of avocado 6 very thin slices cucumbers Directions: Spread mustard on the 4 slices of bread. Layer 2 slices with lettuce leaf, 1 slice of tomato, 1 slice of avocado, 3 slices cucumbers, top with other slices of bread. Serves 2.
Marinated Vegetable Salad: 3⁄4 cup white vinegar 4 cloves, peeled and halved 2 bay leaves 3 cups cauliflower florets 1 1⁄2 cups slices carrot 2/3 cup celery, chopped 1 can artichoke hearts, drained & halved 1⁄2 cup pitted ripe olives 1⁄2 cup sliced bottled roasted red bell peppers 2 tablespoons extra virgin olive oil 1 teaspoon Celtic sea salt 1⁄4 teaspoon black pepper Directions: Combine white vinegar, garlic, and bay leaves in a large bowl; set aside. Combine cauliflower, carrots, and celery in a large saucepan, cover with water, and bring to a boil. Cook 1 minute, drain; transfer vegetables to vinegar mixture. Add artichokes, olives, red peppers and oil. Mix well. Cover and refrigerate for at least 24 hours. Drain vegetables; remove bay leaves. Season with salt and pepper. Will keep in the refrigerator for 3 days. Serves 8.
Have a great weekend!
I'm telling you, it really is one heck of a powerful supplement. And the only brand I use and recommend is the brand I trust completely -Prograde Nutrition.
Their EFA Icon is the best Krill Oil product on the market, as far as I'm concerned. Plus right now Prograde has a sale on not only krill oil, but you can get 15% off of any of their products by using promo code:TheBod15
Last week your challenge was to time yourself and see how fast you could do this workout. It's a pretty fun, quick workout you can periodically test yourself with. How did you do? The best I could do was 7:17 with 35 pound weights. My goal is to get under 7 minutes next time.
Your challenge for this week is use snowball goal setting. By this time many people have already given up on their New Year's Resolutions. This is your opportunity to start over fresh.
What's a snowball goal anyway? I've learned about this theory of goal setting from a few different sources. Most recently from a fitness professional named Alwyn Cosgrove. Not only is he one of the smartest guys in the fitness industry, he is Scottish so it is like James Bond giving you great information.
Here is snowball goal setting in a nut shell.
1) List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you're not doing? What bad habits do you need to kick? What good habits do you need to instill?
2) List these things from easiest to hardest.
3) "Maintain" all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.
4) Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.
5) One by one, knock out these changes and/or goals.
For example: Maybe you sleep late. First goal might be to get up 15 minutes earlier every day.
Second goal might be to go to the gym as soon as you wake up - and go four times a week instead of three.
Third goal- make sure you always eat breakfast.
Fourth goal- reduce portion sizes at 3 out of 5 meals/snacks.
So in 10 weeks or so - you're getting up earlier - never missing a workout, got in an extra ten workouts, and eaten breakfast everyday while consuming less calories overall. These goals would "snowball" into a bigger overall effect with long-term success whereas trying to do all things at once would likely result in short term failure.
The main challenge overall is to keep going! Take some of the things we have done (food journals, not sitting too much, drinking plenty of water, etc...) and make them a part of your life.
Don't give up now!
We all know Will Smith as a huge success in everything he has done. It's not by accident. The guy has an enormous work ethic and is one of the most positive people in the world. If you have never seen this video:
I highly encourage you take 10 minutes out of your day to watch it.
We are surrounded by negativity and things that depress and discourage us. You have to find things that inspire you and make you want to do more with your life.
|Will Smith - Inspirational words of Wisdom.mp4|
Two few quotes from the video I really like and live by are:“If you are not making someone else’s life better, then you are wasting your time. Your life will become better by making other people’s lives better.” “The only thing that I see that is distinctly different about me is that I’m not afraid to DIE on a treadmill. You might have more talent than me, you might be smarter than me, but if we get on a treadmill together, there are two things: 1- You’re getting off first OR 2- I’m gonna DIE It’s really that simple” Do something every day to make your mood and attitude better. Pet a dog, wrestle with your children, sing, listen to music, get around positive friends, read a book. I take time out of every day to make sure my attitude and mood are right. It is one of the biggest reasons I have had success in my life. I am not the smartest, most talented, etc... But I am relentlessly positive, I love helping people, and I am a hard worker. Those are the things I have control over, so I maximize them. It is a waste of time to worry over things you have no control over anyway. My focus is always on ways I can build myself and others up. Low self esteem and a poor attitude are a big reason people continue to be overweight and out of shape. If that is you, the first thing you need to fix is your attitude. You will be amazed at the energy and enthusiasm you will have when you feed yourself nothing but positive thoughts.
15 Minute Gut Buster Cardio Circuit As an alternative, we are doing a kid friendly camp from 830-930am on Monday, Wednesday, and Friday in Huntsville. If you join, your kids get to come for free. We have a few slots left if you would like to join us. Get registered ----> HERE Have fun and be safe!For many people, it is Spring Break time! Great family time, but with the kids around full time you can't always get your workouts in. I put together a couple of short, intense workouts that you can do anywhere to help solve that problem. You can even get the kids involved in the workout!
In my fitness business I train a lot of moms. Including my own mom. It is one of the things I really love about what I do. Moms continue to amaze me with what that they are able to accomplish. I mean think where we would be without the patented "mom licking her thumb to get something off your face" move? We would be living like savages. Giving birth is not a pretty scene, let's just put that out there. The beauty of childbirth is a myth along the lines of Bigfoot. It is a miracle for sure, but an ugly miracle. There are also many changes that occur with childbirth, but there is one that continually crops up pertaining to exercise. The peeing problem. Yep, I'm going there. Because it is a real thing! Hardly a day goes by when I don't see a jumping jack turn into a flapping of the arms with no jump. I don't even ask any more, I know. There is about to be trouble up in here if she keeps jumping. So my purpose is to offer a fix for this problem in the form of a little something called Kegels. What are Kegels? They are exercises for the muscles of your pelvic floor that get their name from a doctor named Arnold Kegel. I’m working on getting an exercise named after me one day. Hopefully a totally different muscle group will be involved. The purpose of Kegels is to strengthen the muscles in the pelvic floor. Just like any other muscle if you exercise it, the muscle will improve. On the flip side though, if that muscle is not exercised or gets damaged it will not function like it used to. Why so you need to do Kegels? Besides, the main reason I mentioned earlier, there are several reason why you should do kegels. Lately I have talked to several people who have older parents suffering from incontinence. It has been a horrible experience for both the parent as well as the child, as you can imagine. It is not just age that can cause incontinence; the pelvic floor can be adversely affected by giving birth, a sedentary lifestyle, and being overweight. Along with incontinence (of the bladder and bowels if you really want to know), weak pelvic floor muscles can cause prolapse of pelvic organs and decreased sexual enjoyment. How do you perform Kegels? Like all heartwarming stories, this one starts in the restroom. Next time you are urinating, contract the muscles that stop the flow of urine. These are the muscles you are looking to work. Chances are you have done Kegels before and didn’t even know it. Have you ever been peeing, heard a suspicious noise, and cut the stream off? If so, then you have gotten your Kegel on! That looks much worse in writing than I imagined, but I’m still going with it. Once you figure out the correct muscles to contract, don’t do it any more while urinating. You can actually weaken these muscles by continuing to contract the pelvic floor muscles while urinating. Start off by contracting these muscles for 10 seconds at a time, then build up as your muscles get stronger. You can do these every day and at just about any time of the day. You might get a funny look on your face, but who cares? This is a simple, but effective technique that can really improve your quality of life. If you know of anyone this article can help, why not pass it on to them? Anyone can do them and they can help everybody.
Last week our challenge was to cut down on the amount of times you eat out. With a little planning and extra effort, you can save yourself a lot of money and weight gain by cooking your own meals.
This week we will be doing something a little more "fun". As part of our boot camps we do what we call personal challenges. They are different every time, but the main idea is to prove to every participant just how far they have come in 4 weeks.
I would highly recommend doing challenge workouts for yourself. A funny thing happens when you flip your mindset around into focusing on your fitness and just weight loss or inches lost. You will look at yourself one day and realize that by focusing on your fitness, you also lost inches and pounds along with it.
This challenge will be piggy backing on the Pick it up a notch! challenge from a few weeks ago. A challenge workout you can
Time yourself doing this workout and then re-test yourself a few weeks later.
You can modify each exercise as needed (example-pushups on your knees), just make sure to do the same the next time you test it. Want to know how fast I can do it? Tell me your time and I will tell you mine 🙂
eat more and gain more. You absolutely have to get enough rest to be at your best. Get used to that rhyming thing, it's just part of it. Here are a few simple ways to help you practice proper sleep hygiene. A 40 a day keeps the REM sleep away Alcohol can make you fall asleep, but will not keep you asleep. You will not be getting good quality REM (rapid eye movement) sleep if you have been drinking. Stay away from your vice and sleep nice Ingesting caffeine (there are sneaky amounts of caffeine in chocolates and teas) or nicotine too close to bed time makes for a rough night of tossing and turning. Get a Goldilocks bedroom If you make one investment this year, don't get a fancy TV get a nice bed. One that is not too hard and not too soft. Well worth the money for how much use you will get out of it. Also, make sure it is not too hot and not too cold.Studies have shown that 60-68 degrees is the best temperature range for sleep. No more TV in the bedroom One of the biggest reasons for people staying up too late is TV. In this age of DVR there is no reason to stay up late to watch TV, your sleep is more important. Unless your friends are spoilers, then you may have to stay up to find out what happened on American Downton Zombie Apocalypse or whatever it is the kids are watching these days. Work out to zonk out Exercise is one of the best ways to help you get to sleep at night. Exercise releases endorphins, endorphins help with the production of melatonin so you will see an increase in your sleep quality.See if this routine looks familiar: 1. Stayed up late, got up early 2. Got less than 7 hours of sleep 3. Caffeine and lots of it immediately 4. Quick, sugary breakfast for a boost of energy 5. Get sleepy during the day, more caffeine 6. Sleep again, get snack from the vending machine 7. Repeat It probably looks familiar because it is what a lot of people do. Without adequate sleep you won't recover from your workouts, you are more irritable, you get sick more, your memory is worse, and it will also cause you to
Since issuing our challenge this week to eat out less, I've heard from a few people they have absolutely no time to prep/cook their meals. What happens when you don't have groceries at home or meals that you can eat? Drive thru, pizza delivery, this parking space for Chili's take out customers only. You are typically going to spend around $3-5 on breakfast, $5-10 on lunch, and $10 plus on dinner. And these meals are typically filled with processed starchy carbs (rice, noodles pastas) that are fat builders. So for people that don't have the time or just plain do not like to meal plan, cook, wash dishes, etc... I recommend Personal Trainer Food. Personal Trainer Food is delivered right to your door and it is actual food. Their nutrition philosophy is a lot like mine. Eat more real food, less processed food. Sounds very simple, but it is very effective. By removing processed starches from your diet, your body must use existing body fat as fuel. All you have to do is pop your food in the microwave for a couple of minutes and you are good to go. It is pretty much the answer to: "Ain't nobody got time for that" I order the Breakfast, Lunch, and Dinner plan. It comes out to less than $4 per meal. But some people just do not eat eggs. For them I recommend the Lunch and Dinner plan. They have a special sale going on right now where you can get $50 off any meal plan, plus free shipping. You need to use the following coupon code: spring2013 That code is good through March 16 In case you would like to know more about how the whole process works, this is from their web site. How Personal Trainer Food works
a. You order food online and it's delivered to your door via Fedex Ground b. You go into shock when you see how much food we give you...it's a lot! c. Remove all sugar and simple starch items from your home so you are not tempted. c. You begin eating Personal Trainer Food Food...You eat 1 Meat + 1 Vegetable for every lunch & dinner. You eat our real egg products for breakfast, you munch on our snacks throughout the day. d. Within 2 weeks, you experience sugar and processed food withdrawals e. Your body begins burning fat as its primary source of fuel f. You should be exercising every day in moderation for 15-25 minutes. If you are in great shape...go ahead and exercise longer. g. You begin losing weight and reducing size. You have more energy. You sleep better at night. h. By week 4, you experience the 'aha moment'. You get it. It begins making sense. By simply eating natural foods...you now understand the physical and mental aspects of health, weight loss & nutrition. YES...it is that simple! You can also check out their Frequently Asked Questions page for further information.