Nothing will change your mood and energy like doing some high intensity exercise.
The term “High- Intensity” exercise can be scary. For some it may cultivate images of people lifting huge weights. For others It could stimulate the idea of pushing yourself until exhaustion or even vomit. Unfortunately people can very easily think of discouraging reason’s why they should not do something that is actually the best thing for them.
Change is always scary. Something new always creates anxiety. That’s just the way life is… But it doesn’t mean you shouldn’t do it.
High intensity exercise is a healthy part of life that most of us are missing but High intensity always needs to be appropriate for the individual that is doing it. If you are in your 50’s and are lifting weights for the first time in your life then High intensity for you means something different then it does for a guy that plays football at university.
Intensity must be assessed on an individual basis.
Your exercise program must be appropriate for you!
Your nutrition needs to be customized. No one single nutrition plan can be ideal for everyone. We all have different preferences and personal needs and requirements.
We all have different energy requirements. Being male of female affects how many calories your body burns in a day. So does your age, your career and your activity levels each day. All of these factors completely affect how much food your body needs.
Some people prefer to eat meat while others want to be vegetarian or vegan. To be successful with your nutrition we need to create a personalized plan for you. You need to begin with calculating your caloric needs. You must determine how much protein and carbohydrates your body requires each day to do the things you want to do.
You need to learn how much food that is and what choices you need to make daily, to make sure you have the energy to recover and feel your best!
Your nutrition also needs to be something that you are really happy with. If you don’t enjoy the way you eat you will never be able to stick with it. You have got to create a lifestyle nutrition plan. A system and method of eating that is satisfying for you that you can maintain indefinitely.
The truth is that your exercise and nutrition needs to become your way of living in order for you to make your changes last a lifetime.
All of this is assuming you want to lose weight, tone up or restore your youthful energy for the rest of your life.
So I know what you’re thinking… You’ve heard this before. You know you need to change the way you eat and exercise. You know you need to make it a lifestyle but you’re still not doing it. It seems that the problem is something more than just knowing that exercise is good for you. Maybe your problem is finding the time or maintaining the motivation. Maybe you just need someone to hold you accountable to getting this part of your life done. After all in other aspects of your life you are performing extremely well. Maybe the root of the problem is that you are not spending enough time thinking about the bigger picture.
Creating a life Change requires you to See the Big Picture!
Are you serious about making a change in your life?
I promise you that there is no greater stimulus for changing absolutely ANYTHING that is going on in your life than getting started again with your exercise and healthy nutrition lifestyle.
Nothing will break your bad habits better than starting some new healthy ones again!
…But this time let’s commit to keeping it going long term.
What is the secret to success long term?
It really boils down to your mindset. You need to anchor your goals and the reasons why you want to accomplish them into your life. Any weight-loss goals, or energy and appearance goals that you have need to connect to the other aspects of your life. Any health and wellness achievements that you want to make need to connect to the other parts of you.
Do you really want to make this work for you this time?
Then don’t skip this vital initial start up step.
You need to practice this mindset daily to make it your new habit. Yes… To make your new goals a reality you first need to get the right thoughts into your mind. You need to rehearse them again and again daily until this new healthy, goal appropriate mindset become a real natural habit for you.
Return to this simple success template daily until you start to see real momentum starting to happen in your life.
Until then you stick to this tried and proven method of success!
First thing in the morning you need to get your mind set up properly. Everything that happens to you in your life is a result of the thoughts that you are thinking. Your life is really a response to the things you think about more often. If you want to make changes in your exercise and nutrition habits you need to change the way that you think.
Begin each day with this simple little system of successful thoughts. If you can take the time to write it down the first time it will help you to commit these ideas to your mind once and for all.
I encourage all of my clients to begin their program this way!
First think about 1-5 things in your life that you are truly happy for. What in your life are you grateful for? No matter what situation you are in you always have a choice. You always have a choice to look at what is good in your life or what you are not happy with. Choose right now to focus on the top things you have in your life. Write them down.
What are the top 5 things that you have in your life that you are most grateful for? This is so important for success. Write them down now! You need to get the right thoughts into your head. These are priority thoughts for you to think about.
Realize that there are different parts to you. Your health, your primary relationships, your other relationships, your career, your finances, your spirit, well-being, your health, your education, your contribution. To be happy and healthy you need to have information in your mind to fill up all of the boxes that make you. Take the time to formulate your vision. This is the real mental work that you must do.
You need to create your vision. You need to create a Big Picture for success. You need to get your mindset for success!
Once you know what you are most grateful for in your life it’s time to change your focus again.
Now put your attention on your top Goals.
You need 1-5 clear goals in your mind. These are your anchors. You need to have a dream or something in-front of you. Something that pulls you forward. We all need thing in-front of us to keep us working. Take time right now to write down your top goals. The things that inspire you most.
What do you really want to see in your life?
Think about your primary relationship. How do you want it to be? How do you want it to change or improve? See it and write it down. Get a picture. Be as specific and clear as you can.
Do the same for your secondary relationships, for your career, your finances, health and well-being, your energy, your pain. Don’t focus on the problems. Focus only on your solutions. How you want things to be.
Write that down now!
When things get tough you will need these ideas in the for front of your mind. These are the thoughts that get you through the tough times. There are always tough times on the road to success!
Write down your top 5 goals in all aspects of your life now!
Now that you know clearly what you want to create in your life its time to start thinking about the action steps. What do you need to do to make your goals into your reality? What things do you need to do daily to really make your dreams come true? Take each of your top goals and think about what you need to do today to bring you a little closer towards that goal.
What are your action steps?
What things do you need to do or focus on today to help bring your goals into your life.
For instance… If you wanted to improve your relationships what things do you need to do to make that happen?
Do you need to listen more, open up an communicate or share more? Do you need to be more affectionate or playful? Do you need to do more or give more or make more time to be or do more? What things do you need to do in order for you to accomplish that goal?
Can you see how if you were to be exercising more and eating better how that would affect your goal?
Can you see how you could use your exercise to release some stress and pick up your energy? Can you see how eating better will improve your mood and patience? Can you see how your health and wellness goals can actually contribute to a better you in all the other aspect of your life? This process of anchoring your goals is vital to your successful life change.
Finally you can finish with what questions or information you need to get.
What questions do you need to ask yourself, your coach or someone else?
These are the things you want your subconscious mind to continue to work on…
The questions we ask ourselves are so valuable. The things we think and say to ourselves daily are what create our circumstances. We need to be asking ourselves questions that will lead to successful outcomes.
Bad questions do not inspire us. Questions like why can’t I lose weight need to be readjusted to successful questions like:
How can I lose this weight and enjoy the process?
What do I need to learn about myself or my life to realize these goals?
Finish off your big picture mindset by asking yourself the right questions that will help you to arrive at the right outcomes. You need to start working smarter not harder. You need to get your subconscious mind working on the solutions that you want in in your life.
Are you ready to make a change in your life?
Let’s talk about where you want to go…
Send me a personal email here: firstname.lastname@example.org I can support you in my private studio or we can train on-line in your home.
I always hear people talking about eating reduced carbohydrate diets.
People always ask me if they should cut out bread and pasta from their diets.
I don’t like to ever tell people what they should eat.
Eating is so personal. It’s like religion.
Most people are equally attached to their nutrition.
Some people don’t eat meat some people want to be gluten free.
Over the last 25 years I have had experience working with people with all sorts of nutritional habits, preferences, allergies, and digestive issues and I realize that no one diet can be the answer for everyone.
I never tell people what they have to eat.
I only share scientific nutritional facts and ask people what it is that they would like to achieve.
Your nutrition must be in alignment with your goals.
If you are trying to run a half-marathon and your training 5-10 km per day multiple times each week then you need plenty of carbohydrates to support your goals.
If you have a desk job or you’re a stay at home mom that hasn’t been maintaining regular exercise then your caloric needs differ drastically.
Sex and Age also play an enormous roll in how much of anything you personally need in your diet.
If your goal is to try to reduce your body-fat then you’ve got to consider your caloric intake and your macro nutrient balance.
When people say that they cut their carbs what do they mean?
If you cut out your carbs then what do you eat?
I think when many people cut their carbs they really just further reduce their calories.
That’s not what it really means… Cutting carbohydrates is something that is supposed to be done over a short time period.
When carbs are cut they must be put back in accordingly.
The idea of cutting carbs is really supposed to be something that is done in a cycle.
When carbohydrates are reduced you have got to increase something in order to fill yourself up.
What is that?
While I would recommend that you increase your protein there is a healthy limit for that also.
Beyond your personal protein requirement there is only one other thing you can eat if you want to get enough calories in your day if you’re cutting your carbs.
Do you know what Macro Nutrient that is?
If carbs are reduced and Protein is increased to healthy requirement limits then what Macro is left to raise to replace the hole in your diet created by less carbs?
You’ve got to eat more fats in a healthy lifestyle nutrition plan.
Do you know which ones are the right one?
Below is whole pile of information I have collected about fats over my last 25 years as a pro trainer:
If you would like to determine how much of each Macro nutrient is personally ideal for you to lose weight fast or how much is ideal for you to eat for the rest of your life then send me a personal email sometime this week to begin a little conversation.
Everything you need to know about Fats
Dietary fats come in all shapes and sizes, and are an exceptionally complex nutritional component. I will try to make it simple. Fats have been vilified in the past, and have been blamed for the current obesity epidemic. Let me put this as plainly as I can – fats do not make you fat (poor choices and over-consumption makes you fat.) That said, just like proteins and carbs, not all fats are created equal. Some fats have a much greater propensity to be stored as body-fat than other fats.
Fats can come from animal or vegetable sources and basically, the more natural and unadulterated the source, the better it is for you. Let me make this very clear: DO NOT FEAR FAT. Even saturated fat is fine and even good for you SO LONG AS the source is natural. Fat is our friend, and when chosen properly can taste awesome and help us drop body fat quickly.
You’ve got to Eat the Right Fat to get Lean
To be sure there are “bad” fats: Highly processed “trans” fats (see below) like margarine’s and other man made fats are metabolic suicide while sources like olive oil, coconut oil and fish oils can actually extend life and promote fat loss.
Fats can be used for structural things such as cell membranes, various hormones, and organs and for energy requirements. That is in fact what body fat is: energy stored for future use. As you will read below I recommend increasing your intake of specific fats to optimize your metabolism, and completely eliminating other fats for the same reason.
Trans Fats and Why You Need to Hate Them
These days it’s hard to get through a day without consuming some form of convenience food. A muffin on the way to work, a snack from the vending machine, crackers with lunch, a snack bar on the way home, and then a convenient ‘just add water’ biscuit mix with dinner. Those days are gone – here’s why: Have you ever read the entire nutritional label on the pre-packaged snacks that we all know and love? If you did, then you would have seen the ingredient partially hydrogenated oil. This is a necessary ingredient that allows foods to sit on a shelf for months at a time without going bad—but along with the preserving quality comes a little something called trans-fatty acids. So what are trans-fatty acids? And why should you even care? Trans-fatty acids are produced during the hydrogenation of vegetable oil, and studies show that these manmade molecules are worse for your body than saturated fat. They even raise LDL (the bad one) cholesterol levels while simultaneously lowering HDL (the good one) cholesterol levels.
Trans-fatty acids are also linked to higher rates of insulin resistance. That, my friends will stop fat loss in its tracks. In her book, The Omega Diet, Artemis P. Simopoulos, M.D. states that, “Trans-fatty acids
interfere with normal fatty acid metabolism by crowding out essential fatty acids from the cell membranes and interfering with the conversion of the shorter chain fatty acids (such as LNA) into longer ones (such as DHA). As a result, there are fewer long-chain fatty acids in the membranes. This makes the membranes less fluid and reduces the number and sensitivity of the insulin receptors.” Bottom line, you store more fat.
Food items that contain trans-fatty acids
•commercial baked goods
•deep-fat fried foods
•cakes and cake mixes
•tortillas and tortilla chips
•biscuit mixes and dough
Any Foods with “Partially Hydrogenated” on the label
Simopoulos goes on to say, “It is difficult to live in the United States and avoid trans-fatty acids because they have infiltrated the entire food supply. Anytime you see the words, ‘partially hydrogenated’ on a label, know that lurking within are trans-fatty acids. Take the time to go through the supermarket aisles and read the labels on baked goods, snack foods, and mixes. Virtually every one contains trans-fatty acids.”
So I don’t like to tell people what to eat but if you wanted to remove something from your diet the best choice would be Trans Fats. Now after saying that I would say that no one is perfect and the elimination of anything is very challenging. Can you keep your trans fats down to 1 day a week. If you need to have some trans fats can you keep them on your cheat day? Keep your trans fats as low as you can!
EFAs / Omega -3’s
So you know which fats to hate – now let me show you which fats to love: EFAs. EFA stands for Essential Fatty Acids. In dietary terms “essential” means that your body cannot make it by itself. There are two families of EFA’s, Omega-3 (linolenic acid) and Omega-6 (linoleic acid). Omega-3’s (also referred to as “Fish Oils” ) are the one we care most about because most of us get sufficient Omega-6’s in our diets. EFA’s are special because they are the building blocks that make our hormones, membranes, eyes, ears, brains, sex organs and are a part of every cell in your body . And again, you must get EFA’s from your diet, because your body cannot make them. Omega-3 EFA’s are found in the body oils of cold-water ocean fish like cod, mackerel, halibut, herring and tuna.
Health Conditions linked to Omega-3 Omega Deficiencies
•Eczema and psoriasis
•Reduced immune function
•Abnormal behavioral changes
•Impairment of vision
•Spread of rheumatic and arthritic disorders
•Deteriorating motor coordination
•Glandular atrophy, which in turn leads to infertility, growth deficiency and weight disorders
The benefits of EFA supplementation are vast and varied. Essentially (no pun intended), EFA’s are anti- inflammatory. That means they can benefit most if not all types of inflammation. You might not be aware that heart disease is actually a form of inflammation. That is why EFA’s are currently recommended to all cardiac patients. EFA supplementation greatly reduces the risk of many heath related conditions in addition to cardiovascular disease, such as cancer, depression, inflammatory diseases of joints and connective tissues, kidney disease/renal failure, osteoporosis, asthma, prenatal and postpartum support, diabetes/insulin resistance and many other diseases as well as increases resting metabolic rate, and improves body composition regulation. In addition, EFA’s have been vital in accelerating fat loss by turning on the lipolytic genes (fat burning genes) and turning off the lipogenic genes (fat storage genes).
In days of old – like caveman old – we consumed ample quantities of EFA’s. We did not suffer from arthritis nor did we die from heart attacks. Generally we were eaten by lions or some such beast. As our diets have become more and more processed and pre-packaged, our intake of EFA’s has dramatically plummeted leaving us severely deficient. There is simply no debate – optimal health requires optimum levels of EFA’s. The bonus of that is that EFA’s aid in fat loss. One study showed EFA’s can increase metabolism as much as 400 calories per day – PER DAY! For many that in and of itself should be reason enough to get your EFA’s. In my opinion there is only one supplement I recommend to everyone, and it is EFA’s.
Top 10 Reasons EFA’s are Essential
1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
2. Fish oils are one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression and cancer.
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.
10. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.
How Much EFA Do I Need?
That is a good question – and the answer can vary depending on your goals, your activity level and how many calories your are consuming each day. Before I even try to give you some prescription for EFA’s let’s realize how much fish oil are inside those typical EFA pills you may already be using.
Most “Fish Oil” or EFA pills are 1000mg. But of that 1000mg only 300mg is EPA/DHA (that stands for eicosapentaenoic acid and docosahexaenoic acid respectfully, you don’t really need to know that but trust me when I say that is “the good stuff” we want from our Fish Oil / EFA supplement.)
So that means only 30% of the pill is the stuff we actually want. So why is that a big deal? Because to get the optimal benefits from our EFA’s (again, depending on who you talk to ) we need to consume somewhere around 5-6g of EPA/DHA per day (combined total of the two). That is the same as 5000-6000mg. So if each capsule is only 300mg of the good stuff we could be taking as much as 20 pills a day. That is a lot to choke down. For this reason I recommend the use of fish oil in the liquid form.
The good news is there are some very concentrated fish oil products out there. They have flavored ones to cover the fish taste too!
Summer is coming quick!
If you want to talk about fish oil, or vitamins or minerals, fiber, supplements or Customized Macro Nutrient Balancing to lose fat fast then send me a personal email to start a little discussion: email@example.com
John or Dora will get back to you in the next 24 hrs to make arrangements for your contact call.
When I get started with a client I always like to weigh them, record their Chest, Waist and Hips and measure their body fat!
I think this is important information to gather at the beginning of your program for a couple of reasons.
First of all when you are trying to get into a fitness lifestyle it’s important to recognize your success.
Recording your starting point measurements are a super way to track and observe your progress.
Sometime the scale can be misleading. When you have measurements and body-fat you can get a more accurate estimation of what is really going on with your body!
Because muscle is more dense it occupy’s less space.
Sometimes your weight can drop only a fraction and your measurements can make significant changes.
Check out my detailed video below:
The other benefit of getting your measurements is to personalize your nutrition boundaries.
If I know your body-fat I can calculate your lean mass.
Your total body weight minus your fat weight will provide you with your lean mass.
I establish fat weight with your body fat percentage.
With lean mass I can determine how many calories you need.
That way I can figure out how much of the foods below you should eat.
The list of foods below will give you a skeleton of what is ideal for you to eat most of the time.
NO-BODY is perfect.
I need all of my clients to strive to be as perfect as possible.
I want to see 4 days of perfection each week.
If you can do that and combine it with 4 Hi-End interval style workouts you know you will be moving rapidly towards your goals.
Here is a quick reference guide of an ideal day.
You choose your foods and track them with your Food tracking App.
Each week you will provide me with access to that information and your weekly weigh-in results.
This way I will be able to hold you accountable.
Check out the Quick reference guide to an ideal day below.
Track your foods and adhere to the personalized boundaries provided to you in your start up package.
Email me if you have any questions or need any help getting your nutrition worked out.
By working back and forth we will create your customized nutrition plan over the next 21 days!
Rapid Fat-Loss Ideal day!
Your ideal nutrition day! At least 4 days a week…
Below are my top food choices. My opinion of an ideal day.
You can substitute the order of any of the meals.
You can utilize any of the foods on the list over any period of the day
#1. 2 eggs any style with a vegetable or 2
#2. Pure natural juice made in the juicer
#3. Smoothie made in the blender
#4. 1-2 boiled eggs and a fruit and vegetable
Any of the food choices from breakfast can be used as snack. Feel free to change the order of any of the foods.
Oatmeal with nuts or nut butter and coconut
Oatmeal with a scoop of protein
(with your choice of protein) chicken/Fish/Egg/Beans/Peas/Cheezes
with some quinoa, or rice.
Juice like breakfast
- Veggie/Protein/sweet potato
- Salad/Protein/ cooked veggie or raw veggie
If you have not gotten in for your initial assessment yet then let’s make sure we schedule you in for next week.
If you need to get your personal calories determined and your protein and carbohydrate needs calculated then let’s arrange a time to discuss.
Send me a personal email: firstname.lastname@example.org
We can do this face to face or on-line.
Here’s a quick fat-burning workout for you!