Father’s day to all those dads out there! 🙂
Today Dora, the kids and I will be going over to Spencer’s down on the lake for brunch. It’s always my favorite meal of the year. We don’t eat out too much as a family but father’s day we always go to Spencer’s.
I’ll be taking my dad and his wife along with us for the first time this year. I recognize that making time for the important relationships in our lives really needs to be made a priority.
When it comes to accomplishing goals in our lives we cannot forget to address the relationships in our lives.
Don’t only make goals for your physical body. You are not a one dimensional being. Your goals setting also needs to be done for your primary relationship, your peripheral relationships, your career, your finances, your spirit and for your long term contribution.
Do you have goals of losing weight, toning up, increasing strength, reducing your body-fat or restoring your youthful energy?
These are all great! They are the goals that I typically hear people want to achieve. Often what I find is that the thing that is actually stopping them from being successful with their goals is actually some other aspects of their lives that they may not have considered.
Now that I have been a pro trainer for over 25 years and I have helped hundreds of people to make small or monumental changes I can say that I am starting to see some patterns in people. One pattern that is now becoming blatantly obvious to me in my life also is that often the obstacle to success is actually something that comes from another aspect of our lives. I find that the energy of our primary relationships has a monumental effect in every single thing that we could ever want to do in our lives.
In our youth the solution to our weight-loss goals are often a simple fix with nutrition and exercise. As we move deeper into the second half of our lives it seems that the other aspects of our lives seem to play a greater roll in our successes and failures.
If you are dealing with work stress, financial stress or emotional stress in your relationship then your power to create change in your body can be drastically compromised.
Without having goals or efforts towards our spiritual growth or our contributions to the whole we can never be truly full-filled with anything that we do. It is so essential to attach our goals to something larger than ourselves.
I appreciate that you may have some specific physical goals in your life but believe me when I say that without a doubt if you don’t take a bigger picture plan of attack with your goal setting you likely will never reach your targets. Furthermore, even if you do reach your physical goals, can you really be happy if you’re relationships have suffered as a consequence?
Even the leanest, sexiest, strongest version of yourself is unsatisfying if you can’t find peace, joy, love or freedom in your relationship.
You need to make goals for all aspects of your life.
Once you have those goals clearly defined you can develop your action steps.
What things do you need to do in order to accomplish those goals in each area of your life?
Can you see how you may need to change you outlook towards some aspects of yourself.
Our Primary relationships are such an important aspect of ourselves. They deeply affect our energy and satisfaction. Who can testify to how difficult it is to stay motivated on your diet when your partner is eating a bag of chips? Many people have shared with me the challenges of trying to stay on track while their significant other is totally off the rails.
I love it when I get an opportunity to work with both husband and wife together as that is the most successful way to create change.
If I can get you and your primary partner together in a room for some mutual goal setting it’s always so much more successful for both people.
Goal setting as a couple is very important.
When one partner doesn’t see the relationship progressing it can be the begging of the demise of your relationship.
For all of us to be happy we need to be making progress.
When we are not making progress in one area of our lives it can affect our energy and abilities in any or all other aspects of our life.
Don’t worry about what has happened in your life.
Don’t focus on where you are right now in your relationship.
Get together with your partner now and think about and talk about where you guys want to go?
How do you guys want your future to look?
What do you guys need to do in order to get there?
Make some time today for a serious conversation. Rather than thinking and talking about what is… Let’s talk about how we want things to be.
If you guys decide that you want to be filled with energy and vitality in your future then maybe it’s time to start talking about exercising together or changing your nutrition together…
I have learned that with my primary relationship it is always best to ask myself “how am I giving or contributing” rather than focusing on “what I’m getting or not getting”
I feel this is a necessary shift in paradigm that has to happen for both parties in a relationship to make it successful.
No relationship can ever prosper as long as we are pointing the finger at someone else. Blame must be shared and both parties need to contribute to the future results.
If you would like to get together for a goal setting talk time we can do it face to face or on-line.
If you would like to do that alone or with your significant other I would be very happy to make the time to support you.
Just send me a message if you would like to arrange a time.
Happy Father’s Day!
Dora and I got out for a little dog walk this morning. It was a rainy morning. I try to get out in the morning to walk the dog with Dora as often as I can.
Often life gets into the way. I do recognize that with busy lives it is easy to get caught up with “stuff” and not make the time to focus on the things that are most important to us.
Relationships are so vitally important to our lives.
It’s in our relationships that we learn the most about ourselves.
Your primary relationship needs to get your number one focus.
If that is not right then nothing else in your life will be able to go right.
What things do you do in your day, in your week to ensure that the relationships in your life are always progressing ahead the way you want them to?
Realize that you are apart of a bigger picture. That we are all apart of our planet. Of the nature of all things. We are all apart of our vast universe and we need to have a relationship with each other in it.
We learn first to love ourselves, then to love another and then to love everyone else in our lives as we love ourselves.
We all must do the work required to realize these deep truths in our lives.
It’s the most deep truths that will satisfy and full-fill our lives.
Here is a wonderful resource for starting your day with the right thoughts for success in all of your relationships.
Do you believe that you are responsible for what transpires in your life or do you think that someone or something outside of you is in control of your destiny?
This is a very important decision for you to make.
To take charge of your life and make a change requires you to make a decision. It’s a decision to recommit yourself to the best version of yourself again. This is a decision that you need to make.
A decision that you are in control and that it’s your decisions that you make each moment that lead you towards creating the life you want.
You must take full responsibility for your life if you want to decide to empower yourselves to change what is going to happen next for you.
The wonderful thing about life is that you can choose again to try your best whenever you want. You can make that choice to start again today! You just don’t have time to be less than your best today!
Go for it again.
Begin again with building your day up the way you want it to be. Begin your day with movement. Get out for a walk or do some exercise or yoga. Something that changes your physiology is essential for changing your mood and setting up your ideal day!
Start your day with the right movements and thoughts for the most success!
It’s great if you can move, make sure your mind is right and then put in the ideal fuel sources too!
It’s exercise, nutrition and mindset that we manipulate to change your circumstances. Empower yourself with this decision. Make a choice today to get back to your best.
If you need help then you may like my summer special offer.
My summer special is a 12 week unlimited exercise, nutrition and motivation program. I will support you and keep you on track. I will hold you accountable to the goals that you choose to set for yourself.
My 12 weeks summer special will be available to the first 3 people who register.
It will have 3 start dates to accommodate everyone personally.
Start up in the middle of June, or the begging or middle of July.
I will weigh you and measure you.
We will make goals in all aspects of our lives.
We will consider the action steps we need to take with exercise, nutrition and our motivation.
I will customize your nutrition for you.
I will weigh you and measure you monthly to hold you accountable.
I will be there for you to answer the questions and support any issues that may arise.
I will help you lose the weight, tone up, get stronger, increase your energy, increase your range of motion, and reduce your pain and stress by restarting some healthy habits in your life.
12 weeks of transformational information and support for only $599.
Send me a personal email today to discuss the program more fully and completely: Email: email@example.com
Text me here: 905-512-5421
We can support your 12 week body transformation in our private training studio on Burlington Lakeshore or in the comforts of your own home with on-line training and support.
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.
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We can do this face to face or on-line.
Here’s a quick fat-burning workout for you!
To say you’re never going to enjoy your favorite foods again is impossible… We need to create a balance with our nutrition that includes some sacrifices and allows for some indulgence too!
Before I get into the cheating rules, let me explain a bit more on how your body works.
Chronic overeating (especially the wrong things) makes you fat. You knew that.
Chronic under eating KEEPS you fat. You might not have known that.
That’s why normal “diets” stall and ultimately fail. We go from states of overeating to states of damn near starving. Your body freaks out and holds onto its stored body fat through a series of hormonal checks.
One of the big hormones involved is leptin. It is considered one of the most important hormones in body-fat regulation. Leptin is nice and high when we eat a lot. Also when we carry a lot of body fat. When leptin is nice and high your body has no problem allowing fat loss to occur.
Understand that it does not just happen because leptin is high, there has to be a reason for the body to give up the body-fat.
That is where a caloric deficit comes in. That means we need to consume less calories then we burn. Eat less and move more which means diet and exercise.
Uh, no. You see that is where the problem comes in. When calories are restricted leptin levels begin to fall. When leptin levels are low the body will bring all fat loss to a halt. Great, now what!?
It seems we have no choice but to eat more to get leptin levels up. But if we eat too much we get fat. See the problem?
But there is good news- We can use this information to our advantage. We can take what we know about leptin and
make it work FOR us instead of against us.
How do we do this? Simple: Carbohydrate and Caloric Cycling combined with Strategic cheating coupled with specialized high intensity workouts.
To be clear, a “cheat” is a pre-determined period of high calories. The best cheat for our purpose is high in carbs, moderate protein and low fat. But basically anything will work so long as your carbs are high. Do not stuff yourself, but
there is no need to limit either. I will further say that you should plan on only 1 big cheat meal / night per week.
So we will be keeping calories (relatively) low on “normal” days, but then going much higher on “cheat” days. By keeping calories low we will be creating a caloric deficit so your body must turn to body-fat for fuel. BUT we will also be using resistance training (specialized workouts) to maintain and even increase the metabolism.
This is backed by research that shows even when calories are dropped to RIDICULOUSLY low levels lean body mass and metabolism are maintained or even increased – so long as there is resistance exercise as part of the program.
Ok, no problem. You will be training 4+ times per week to maximize your results. So we have that covered.
But remember what I said about leptin levels when you diet? They drop. And what happens when they drop? Fat loss stops.
That is where the cheats come in. We will use the cheats to up-regulate leptin levels. You see your body produces
leptin when calories are high, and it does it fast too. So that means even a short cheat can get leptin pumping again and get you ready to burn fat once again.
To be a bit more specific, leptin levels are influenced by 2 main things: Caloric intake and muscle glycogen levels. Glycogen is the stored muscle sugar (carb), and is in general a good thing. When dieting and working out glycogen levels will fall as we exercise and the sugar is used to exercise.
You can think of your muscles like sponges. When you workout they get rung out. And that is just fine as it forces your body to use fat for fuel. But to get leptin levels up we should refill these glycogen tanks.
Again, this is where the cheat comes in. So let’s put it all together.
When we diet calories and glycogen drop and thus so too do leptin levels. Then fat loss comes to a screeching halt. Ok, let’s fix that with the cheat. A short cheat of 4-6 hours will do the trick quite nicely for our 21 day plan. Leptin levels rise, and now you are in a perfect position to burn fat again.
So there we have it – a simple and effective solution.
(THIS PART IS OPTIONAL) We can do even better. Let’s super charge it.
First, let’s really get you primed for the cheat. To do this we are going to perform a “depletion” workout. Remember that muscles are like sponges? Well with the depletion workout we will ring the crap out of them. Getting the glycogen levels as low as possible. This does a few things, but the most important thing is now those muscle sponges will soak up your cheat calories (carbs specifically) like nobody’s business.
(That is also why it is next to impossible to overdo a cheat. Don’t go nuts, but enjoy.)
Now your glycogen levels are full, you have temporarily spiked you calories and leptin levels are now flying high. That means your fat burring potential is VERY high.
Now it is time to fire up your metabolic furnace with the “Ignition” workout. This happens the day after the cheat. Because your leptin levels will be at their highest we need to take advantage of that and create a massive caloric deficit via getting back to the “normal” phase of our diet and attack the workout.
So you should see a very simple pattern emerging: Workout, cheat, workout. You really earn that
cheat and then use it to incinerate your body fat.
So here is what an OPTIMAL week with a Saturday cheat would look like.
Monday: Normal diet + workout
Tuesday: Normal diet
Wednesday: Normal diet + workout
Thursday: Normal diet
Friday: Normal diet + workout
Saturday: Normal diet until cheat meal + Depletion workout prior to cheat
Sunday: Fast in the morning + Ignition workout + a comfortable lunch or dinner (fasting will mean less calories in total that day)
Also, optimally the depletion workout would be as close to the cheat as possible. Now this might not always work out
(no pun intended) exactly like above, but the basic rule of thumb is EARN YOUR CHEAT, BURN YOUR CHEAT.
Don’t freak out if you can’t do a depletion workout. You’ll still be just fine. But if you can…
The depletion workout does not need to be anything special. Remember the muscle are like a sponge. Just wring out the last remaining bit of glycogen with the little burner:
Basic Depletion / Ignition Workout:
Reps: 10, 20, 30, 20, 10 Moves:
Do 10 Squats, then 10 push ups, then 10 sit ups. Then do 20 of each, then 30 of each, then 20 again, then 10 again.
So now you have the basic info. Stick to the “normal” diet on most days, cheat on specific days and workout 4 x per week. That’s it. Email me with any questions.
Bonus Fat Loss Tactic: Expanding on the 8 hours feeding window principle we can further accelerate the fat loss the day AFTER the cheat day by adding an intermittent fast. This can simply be accomplished by not eating the day after the cheat until the afternoon.
How long can you last? 1pm or 2pm? Could you fast all the way until 5 or 6pm. At that time you will just eat a “normal” dinner. Do not try to eat all of your calories at that one meal (so your numbers will be off on this one day), just eat the one meal that day and that’s it.
Chances are after the cheat day you will not be hungry anyway, so this will probably be a lot easier than you think.
I help people organize their personalized caloric and carbohydrate cycles to optimize the fat-loss! When you combine high intensity workouts with an ideal customized nutrition plan and motivation results happen very fast.
Summer is just around the corner!
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