6-Pack By Summer?

Want Your Midsection In Shape Before Summer?

Think Doing 1,000 Sit-Ups Will Get You There?

Think Starving Yourself Will Get You There? 

If you answered "YES" to any of these questions, then you better keep reading.

It's a simple guide, but one many forget; especially those that wait till the last minute and want instant results.  By the way, you can't cram for abs, like you crammed for tests back in school.  I don't care what the media tells you!

Getting lean and staying that way basically boils down to 3 consistent steps:

1.) Make a Plan:

     Yes, I'm sure you're tired of hearing me say it, but it's the truth.  There is no successful outcome without a plan!

     +  Make time to plan your meals and track them

     +  Make time to plan your fitness (if you're serious, you can't afford to miss workouts)

     +  Make time to get your rest.(transformation happens during recuperation--not while working out)

2.) Do Circuit Training:

     If time is an issue when it comes to working out, then circuits is the best way to go

     +  Ditch the social time workout

     +  Do cardio intervals to get the most out of your cardio time

     +  Try alternating upper and lower body exercises (3-5 exercises in a row)

3.) Consistent Good Nutrition:

     It doesn't have to be perfect, but better than you're eating now.

     +  3 meals per day containing a protein, carbohydrate, and fat (here -->)

     +  2 snacks per day that are basically "mini-meals" (one mid-morning and one mid-afternoon)

     + Cut down or eliminate the sugary drinks and go for water or ice tea (unsweetened).

It's honestly that simple.  Just like a travel itinerary or a retirement plan -- you have to make a plan and stick to it.  Doing these 3 simple steps consistently will get you the results you want and deserve.

Plate Chart

Mid Week Motivation: Don't Get It Perfect, Get It Started!

Your success is based on 2 things:

1.) A Plan

2.) Commitment to that plan

No matter how you slice it, it boils down to those 2 things. 

I know time and time again you've heard me share, encourage, scold, and even preach the importance of those 2 simple items.

Why?

• Because I continue to run into 2 types of people it seems.

• One is the group that feels they need more information to get the process started. 

The other is the group that tends to often feel overwhelmed because of the long lists they continue to make for themselves on their daily tasks lists.

Let's start with the people I know who fall into the first group.  These friends and clients of mine always seem to have questions about some new product or training philosophy they just read about.  They want to know does it work, how does it work and will it work faster than . .

Be clear, I do understand why we all do this at times.  We live in the information age.  A time when our typical Sunday paper contains more information than the average person in the middle ages would consume in an entire lifetime.  So it actually makes sense that we all want to be informed before we go out and just do it! 

But sometimes there is such a thing as paralysis through analysis. I believe most of you out there reading this already have enough information to get started transforming your body today.  You know the importance of a good warm-up, the importance of using rollers and tubes for self massage to alleviate pain and tight muscles, as well as how resistance circuit training and cardio intervals can speed up your body transformation process.  All that's really needed is for you to make a realistic plan and commit to it.  I suspect you don't need more info before you get started, you just need to get started.

Then there's the second group, the group of long list makers.  No matter when you run into them they don't have much time to talk because they are rushing off to do such and such, the next item on their long list of "to-dos". For some reason these people seem to feel that the only way they can reach their goal is to over schedule themselves.

You know what I've learned?

All it does is make you feel frustrated and overwhelmed.  The true secret to accomplishing your goals, making serious changes, is creating a reasonable plan. Trying to make it happen faster by adding more things to your list is just a recipe for disaster and frustration.  Don't beat yourself up.

• First get clear on what your priorities are, what you want to accomplish in the next 30, 60, or 90 days. I urge you to be fair and realistic about what it is that you want to change.

• Second, make a plan -- with a timeline (timelines work wonders for making you accountable).  Chances are you have enough information to create a good plan.  You can modify it along the way, but it will get you started and making progress.

• Third, do your absolute best to follow this plan no matter what!

I'll let you in on a little secret, I've been a member of both groups at one time or another.  But with practice and focus you can accomplish anything.

Now Go Out and Get It Done!

Here's Some More Tips, Tricks and Info To Get Your B-- In Shape

Well it's Monday again.  I do hope you had a great weekend.  Today I won't waste your time with a lot of verbiage and build up.  Let's just get right into it.

The first article I want to share with you is about how the American past time has gotten completely out of control.  What past time am I referring to. . . . . snacking.  One of the main causes it seems, is that so many of us eat on the go. These days, it seems there are not as many of the old family dinners many of us grew up with. In fact in my household for many years it was required that we all make time to sit down and have a meal as a family.  It was an excellent opportunity to not only assure a good meal was being consumed, but it was also a good time to be a "family".  We are all so busy much of the time we don't make time to actually sit down and eat as often as we used to, whether it's by ourselves, with family or friends.

Believe me this is rather eye-opening. The American Diet Then and Now

The second article was just too outrageous to not include today.  It's basically a review of how ridiculously high in calories some of the foods are at your local dinner and fast food joint.  There is actually a shake that is listed, from a rather popular food establishment, that is over 2,000 calories and contains more than 3 days worth of Saturated fat, in just one 24 oz. serving.  OUCH!

Definitely worth the read, if for no other reason than to see if any of your own favorites are on the list.  Top 8 Calorie Heavy Meals

Okay.

So let's say the above 2 articles don't really apply to you.  But at the same time you're really not where you want to be physically. Maybe you want to be a bit leaner.  Perhaps you have just have a few pounds left to get you to your goal.  I think this next one will do just the trick to get you over that little hump and seeing the results you want.  The Busy Guy's Guide to Getting Lean

So now you have the info:

Get On Track and Stay On Track!

Now This Is Some Good Stuff!

No matter how you slice it, you can't transform your body if you don't transform your eating first. (Yes, pun intended)

There are no two ways about it.

All the excuses in the world won't create the results you want if you don't at least start making a daily effort to change what you eat. Now that doesn't mean you have to change overnight.  You can do it in a gradual process.  I generally suggest to my clients to pick one meal they will commit to eating in the right proportions, at the right time, consistently (daily).  That way they don't have to feel overwhelmed with making a complete change overnight.  After 2 weeks of getting that one meal in each day, I ask them to then pick a second meal, and so on, until the entire day is covered -- one meal at a time.

There are all sorts of tips and tricks you can use to get yourself motivated and to make the process easier.  Need a few suggestions?

Here are 5 Simple Solutions that will definitely help.

But let's be honest.  Sometimes losing weight has to do with a little deeper issue.  Sometimes we place the responsibility outside of ourselves as the reason why we haven't gotten rid of those extra pounds.  Sound like you or someone you know?

Check out this link to put things back in perspective -- The Blame Game

If the above two don't really seem to apply to you, perhaps your challenge is to have a better plan in place to make the process of getting that one meal or more on track -- with as little thinking as possible. 

No problem.  I've got that covered as well.  Here's Meal Plans for Weight Loss to help you get on track by providing you with 7 days of meal options.  Now maybe all the meals don't quite fit your palate.  Don't let that stop you.  Find the ones that do and use the one's I've provided to help fill in the blanks.

Well, it looks like you're running out of excuses to not be ready for the warmer weather ahead.

Don't Let Life Get in the Way of Your Progress!

What's The Big Deal?

I don't know if you are realize why I make such a big deal of eating regularly.  And by regularly, I mean eating a balanced meal every 2.5 to 3.5 hours.  Yes, I realize it's a pain in the behind.  Yes, I realize sometimes your meeting schedule for that day doesn't cooperate, I understand.  But you'll need to find a way to get some nourishment in every 2.3-3.5 hours each day.

Why?

Because that is approximately the amount of time it takes before your body has burned through the previous meal.  And as long as we're being honest about it, it's about the time your blood sugar is beginning to drop off.  And we all know what happens when your blood sugar begins to drop.  Outside of being loopy and distracted, you'll notice it's harder to keep focused, and think clearly.  Basically it just takes so much more energy to get the job in front of you done.

Now, add to that, if you make a habit of skipping meals it actually sends the message to your body to store calories.  That's right, store calories (think increased body fat). 

Why?

Because as corny as it sounds, your body is a survival machine. We out survived the dinosaurs for a reason -- our ability to adapt.  One of the reasons we've been so good at survival in tough times is because our bodies respond to our eating habits.  When food was scarce, whether from drought or cold (depending on where your ancestors lived), your metabolism slows down.  In that way it ensures that you will not starve to death (conserving energy).  That's kind of an important thing don't you think.

Well, flash forward, if you consistently skip (go over 3.5 hours without eating something substantial) meals you are in fact sending your body the same type of message -- caloric deprivation or "food is scarce".  Being the great survival machine that it is, your body will slow down your metabolism to make sure you don't starve (think conserving gasoline). 

So any ideas you had about losing weight or getting lean -- scratch 'em.  Your body is focused on survival because you've been missing meals.

Now, on the other hand, when you feed your body every 2.5-3.5 hours, your sending your body the message that it does not need to store calories -- because you are feeding it consistently (think decreased body fat).

Obviously if there's no need to store calories (evidenced by the regular meal schedule) then your body will (with a good exercise program) proceed to get lean by speeding up the metabolism and burning fuel (food) efficiently.

And to make sure you have your meal options, I've included some snack options to help you stay on track.  Last week was breakfast choices.  This week let's cover the morning and afternoon snacks.  Next week I'll make sure you stay on track with some lunch options.

View fullsize

Snack Options (mini meals):

Romaine Tuna Wraps (Romaine_Tuna_Wraps.doc)

Mint Chocolate Shake (Mint_Chocolate_Shake.doc)

Raspberry Mocha Shake (Raspberry_Mocha_Shake.doc)

And remember there is always the trusty Pita Pocket (cut in half) with 4-6 oz. of your favorite meat, lettuce, tomato and a low fat topping.

That's the Big Deal!
 
So get your meals in.  It just takes a little creativity.  Don't find problems, Find Solutions!

5 Breakfast Choices

I realize it may be hard to believe, but we are just about to begin March.  Which means the first quarter is almost over. 

Stay with me here. 

Which means the first 3 months of the year are almost over.  How's your body transformation -- project, resolution, promise, or whatever you're calling it going?

You know you could just start off by having a good breakfast to start getting back on track.

I don't know how it happens, but for some reason breakfast seems to be the most difficult meal to get most people to eat consistently.  I've heard all the excuses from "I don't have time", to "I don't eat eggs", to "I'm really not that hungry in the morning". Trust me if you've been sleeping for 6-8 hours or more, your body is hungry -- even if you don't feel like eating. 
However, if you keep that pattern up, of not eating breakfast, you encourage your body to store calories as body fat.

Why?

Because if you continue to tell your body it will be underfed the amount of calories it needs (which is what you do when you skip breakfast), it will do what it was made to do -- survive.  Thus it will store calories and slow your metabolism down, so that it can conserve energy (think a slow metabolism makes it extremely difficult to lose weight).

So whether you're working to get lean and ripped for summer, or just wanted to get rid of a few pounds, breakfast is the most efficient way to do that no matter how you slice it.

Being committed to your success, I'm going to make this super easy for those of you who consistently skip breakfast for any reason.  Below you'll find some easy recipes to get the right food in your stomach, and still get you to work on time.

Remember, when you eat a proper breakfast consistently you start your metabolism off right.  Meaning, you send the message to your body not to store calories because you will be feeding it the nutrients it needs consistently.

I'm sure you can find at least one option below that will suit your tastes and time schedule.

Don't find an excuse.  Find the solution.

• Quick options for when you're on the go (Healthy on the Go Choices)

• Meaty Omelet (Ranchers_Omelet.doc)

• Pizza Eggs (Pizza_Eggs.doc)

• Chai Blueberry Oatmeal (Chai_Blueberry_Oatmeal.doc)

• Turkey Sausage and Yam Hash Browns (Turkey_Sausage_and_Yam_Hash_Browns.doc)

Check back with me next week and I will share with you some lunch options to help keep you on track and reaching your goals.

Mid-Week Motivation: It's ALL About Your Habits

Today I'm going to share with you a little secret that most top trainers already know when it comes to getting their clients in shape quickly and effectively.  It's an easy question we ask our clients to find out where they are at in regards to their nutrition.

Ready?

"So, how are you doing on your nutrition?"

Sounds like an easy question doesn't?  But the answer will tell top notch trainers volumes about what's really going on with your nutrition -- whether or not you're sticking to it or having more off days than on.

When the client begins their answer with, "Well yesterday . . .", and then proceeds to verbally list the food and drink they consumed that's a big red flag. Or if they say something like, "Well this morning I had . . . .", and again, proceed to verbally list what they've eaten, that's a dead give away that the client is not following their nutrition and needs some help to improve.

Why you ask?

Because changing your body doesn't happen with "yesterday's" food intake.  Body transformation like any serious endeavor takes daily commitment to see changes.  It takes a minimum of 4-6 days for your body to begin to change if you're following it at 80%. 

Now, before you start making all sorts of noise, consider this. 

If someone were to ask you, "How is your savings account going?", you wouldn't answer, "Well, yesterday . .". 

Why?

Because we all know it takes more than yesterday or today to make a significant change in your finances.  Chances are you would answer something like, "Well, this month I've been able to save X". Finances like body transformation is a process.

Still don't believe me?  Consider this example. When you go to the dentist and they ask you have you been flossing, the same rule applies.  Answering what you did yesterday or today is a red flag that the behavior is not yet a habit and needs some improvement.  Probably better than saying what you did yesterday or today, would be to say, "Not as much as I should".

We are all working to be better.  The first order of business to improving is to first be honest with where you are at presently.

If you haven't created a food journal (think map), then you really have no idea what you're eating.  If you're like most of us, you eat when you're hungry and don't always pay attention to what you're consuming.  You just want that hungry feeling to go away.

Which of course brings us to the meat of today's discussion -- It's ALL About Your Habits.

Once you've gotten clear on where you are at, and written down where you want to be, you'll now have an idea of what you need to do to get there.  And a little hint here, it will be about creating more productive habits for yourself.  It doesn't matter if it's body transformation, increasing your savings account, or taking better care of your teeth.  It's all about creating habits that will help you automatically get from point A to point B.

Here's a little reminder to help get you started.

It's ALL About Your Habits

It's time to Get on Track and Stay on Track!

4 Easy Tips To Transform and Reach Your Goals

I don't know how many of you had a chance to read the latest on the Dietary Guidelines for Americans , but I've taken the liberty of including it.

Not that you actually needed a reason to get on track and stay on track, but I think this article is very eye opening and a good kick in the pants to anyone on the fence about improving their health.

Many Americans' diets are a train wreck — loaded with junk food, fast food, sugary beverages and too few healthful foods. So it's no surprise that the federal government's new dietary guidelines, being released today, recommend people get...   2015-2020 Dietary Guidelines

I believe much of the problem of the American dietary habits has a great deal to do with great advertising (for unhealthy foods) and too much bad information about what it really takes to change your body.  Heck, there is so much misinformation out there, it's all I can do to keep up slaying all those dragons for you and providing the truth.

• How much cardio should I do and what type works the best?

• Should I do cardio in the morning before I eat breakfast -- I heard that I can burn more calories that way?

• Does lifting weights help in losing weight faster?

• How should I organize my meals?

• What about "such and such" diet, my friend got great results on it?

• How important is sleep really?

_____________________________________________________________________________
Let's take it one step at a time, keep it real, and live in reality.

1.) Cardio serves two main purposes:

     * To improve the functioning of your heart, lungs, and blood vessels
     * Burns calories by stimulating your metabolism

My experience is, if you've been consistently training for at least 6 months, do intervals a minimum of 3x/week. Figure 10-20minutes at a time utilizing the interval method.  And as far as when to do it -- only worry about that after you've been consistently doing your cardio routine for 4-6 weeks AND following your nutrition plan.  Then you can worry about what time of day.  There are no shortcuts.

No matter what anyone tells you --There is no magic cardio machine.  You can do intervals using your favorite cardio machine, or choose different alternatives to the same old grind. (battling ropes, kettlebells, bike riding, stairs, swimming)

2.) Using weights is essential if your goal is to lose body fat quickly while maintaining muscle.  Try doing circuits (4-7 movements in a row before taking a 2 minute break).  Repeat the process 3-4 times.  You'll get quicker results in half the time.

3.) There is no magic diet.  The nutrition program that works is the one that fits your tastes, budget, and time constraints.  It only works if you use it consistently.  Don't skip or eliminate food groups. Every meal should contain a protein, carb (starchy and veggies), and fat (figure 4-5 meals per day; 3 regular meals and a morning and afternoon snack).  Here's a quick and easy reminder when it comes to planning your meals (quick reminder).

4.) Sleep is Important.  Everyone is different.  However it's safe to say you'll need 6-8 hours/night minimum if you're going to transform your body quickly.  Studies have shown a lack of sleep actually sabotages weight loss.

Below I'm including a bonus to get you from OK to OUTSTANDING as quickly as possible.  But of course you'll have to apply the information for it to work (think 1% information--90% application).

The KISS Method for Fast Body Transformation

It doesn't get much easier than that.  Try out and let me know what you think.  Be prepared for some serious physical changes.

Get on Track and Stay on Track!

10 Best Tips for Transformation

Happy New Year!

Hope you had a great new year's celebration.  I trust you had a chance to say goodbye to some old habits, those annoying unproductive relationships, and other unnecessary distractions. Now it's time to start off on the right track.  Time to get clear on your goals for the year, develop a plan, with short and long term goals, and consistently stick with it each day. 

Quite simply, let's get to it.

I don't know if you've been the type of person that hates to write things down or create plans.  I know I was.  I just figured I would keep a tally in my head and that would be sufficient. 

Boy was I wrong. 

First off, no matter how smart you think you are, or how well you plan, there are always things that occur that you didn't plan for.  And if you try to keep all the lists, goals, and daily routines in your head, you'll go bonkers. Or worse yet, start to lose track of the goal, the important deadlines, and daily tasks that need to be completed to get you to your goal.

Remember, if it's important, it's worth writing down and keeping track of it.

Nothing is worse then to come out of one those periods where you've been putting out a crisis fire, you sit back to catch your breath for a moment, and suddenly realize that you are completely off track and behind.  It's not only irritating, but frustrating.  Let's be honest, nothing ever runs as smoothly as we plan on paper, with or without goals, lists and deadlines.  But I assure you, nothing is more frustrating than not having a plan.  It's your guiding compass to keep you on track and to assist you in getting back on track after dealing with distracting or critical issues.

So if you're going to start off right this year, let's start by creating a list each day of the things that need to be completed.  Of course these daily lists serve the purpose of keeping you accountable to a goal you've chosen as important. A goal, that when you achieve it, will remind you you're still alive and kicking.  A goal that will make your life more fulfilling to you.

So to help you create your plan for a new you, here's a list below of the 10 of the Easiest Tricks to help you Lose 20lbs or more in 6 month or less.  Courtesy of Mindless Eating by Brian Wansink -- outstanding book!


Easy Tricks

1.)  Include a Fruit and Vegetable with you lunch and dinner.

2.)  Don't eat white foods at dinner

3.)  Use the half-plate rule (fill half your plate with salad or veggies).

4.)  Have a sweet or salty afternoon snack only if you first eat a piece of fresh fruit.

5.)  Drink one glass of water before every meal or snack.

6).  Use the Restaurant Rule of Two:  Limit yourself to two items other than your entree.

7.)  Never eat in front of the TV.

8.)  Eat a piece of fruit on the way to work every day (as part of complete breakfast).

9.)  Save desserts for the weekends.

10).  Freeze half of what you make, and serve the other half.

These 10 Easy Tricks should provide you with an excellent base to get you started on a new you.  It provides you with guidelines that, when followed, put you in control, and keep you on target to achieve your goal (which is why you set the goal in the first place).

This year is going to be different.  This is the year you make your goals happen, whether they are physical, financial or otherwise; get it done.  No more winging it.

It's Monday! Time for 2 New Recipes to File

The year is almost over.  I promised to make sure that you were well prepared with a wide variety of recipes to make sure you start the new year off right.  Recipes to help start you on track, keep you on track, and not make you feel like you were going to have to give up taste.  I believed I've delivered as promised.

Only one more Monday left in the year.  So here are two more recipes to add to your ever growing file.  Next year is going to be so easy for you start off on the right track.  By spring you'll be unveiling a new you and not had to suffer, by living on tasteless boring food.  No one likes to feel deprived.  So I've made sure that your journey to a new you is as painless as possible when it comes to your nutrition.

Here you are:

Recipe #1:  Pizza Eggs (Pizza_Eggs.doc)

Recipe #2:  Romaine Tuna Wraps (Romaine_Tuna_Wraps.doc)

This weeks recipes are from A Recipe for Life by Susan Dopart, M.S., R.D. with Jeffrey M. Batchelor and Eat 2 Liv by Elizabeth Brown M.S., R.D., C.D.E

Be sure to come back next week for more recipes to add to your file.  Remember, the more options you have the easier it will be to stay on track.  No one likes boring food.  And cooking and preparing food that actually tastes good should not be a chore.  If you've been cutting and pasting you will ready to rock come January.