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-Top 5 new years resolution mistakes-

1) Going on a fad diet

2) Buying a infomercial product to spot reduce a body part

3) Believing a weight loss drug or supplement will be the solution

4) Using cardio/aerobic as your only form of exercise

5) Trying to reach your New years fitness and nutrition goals on your own.

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Ahhhh Christmas is coming and so is the food…….and we can’t forget New Year’s Eve dinner and drinks and also New Years day football and food…….

With all the big meals and gatherings coming up in the next 2 weeks it will be easy to make the wrong food choices and put on some extra holidays pounds.

That is why I created 10 page e-book all about preventing the Holiday weight gain entitled “The Healthy Holiday Eating Guide”. You can download this great ebook for FREE here:

Your Fitness and Nutrition Coach,

~David Modderman

 

 

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You can’t really miss it on the Internet these days. Seems like everywhere you look there’s another company promoting the nutritious Acai Berry as a weight loss miracle.

And that’s why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.

First, you know better than to believe you’re going to pop some pills – ANY pills – and have the pounds and inches melt off like magic. If you’ve been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

I received and e-mail today that said: “Busy mom loses 30 pounds in 30 days without diet OR exercise”

Sound to good to be true? Well it is! Anyone losing 30 pounds in 30 days is losing lots of water and probably some muscle.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don’t bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits – and you know you will – you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It’s something researchers have discovered in recent years.

What’s really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you’d have to eat an entire POUND of raspberries to get the same ORAC value. And in case you’re not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

I have been taking “Longevity” for the last month to prevent the holiday flu and cold bugs…..and to cleanse my body.

So far so good! :-)

You can read more about “Longevity” by

 
Your Fitness and Nutrition Coach,

~David Modderman

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On Monday we talked about how skipping breakfast can destroy your fat loss goals.

So what are some good examples of a good balanced breakfast?

(Supportive Breakfast #1)

-1 cup of oatmeal with raisins

-Scrambled eggs (4 whites and one whole egg)

(Supportive Breakfast #2)

-1 cup of lowfat cottage cheese mixed with 1 cup of natural strawberry yogurt, add in some real strawberries.

(Supportive Breakfast #3)

-Protein pancakes- made with oatmeal, natural applesauce, cinnamon, and egg whites (email me for the full recipe).

*The goal of a supportive breakfast is eating it within 60 minutes upon rising and eating a balanced combo of lean protein, low glycemic carbs, and some fruits and veggies.

Your Fitness and Nutrition Coach,

~David Modderman

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Oprah has made the official announcement.  She is back over 200 lbs.  I watch her show quite frequently and it has become very noticeable that her weight has once again dramatically increased since her 2006 weight of 160. Her current weight and body fat percentage would put her in the obese category and at put her at a much greater risk for heart disease, high blood pressure and cholesterol and diabetes.

She writes in her new January O magazine that “She has fallen off the wagon,” that “I am very mad at myself,” and “I’m embarrassed.”

So if I was Oprah’s Fitness and Nutrition Coach, here are my top 5 things I would have her do:

1.  I would have her STOP making excuses and take some responsibility for her actions. She also likes to blame her thyroid condition. She at one time admitted that once she was diagnosed she was afraid to exercise and ate whatever she wanted.  Admitting that it is her actions that got her to where she is and not someone else or something else in her body.  I am not saying the slow thyroid isn’t a real issue with someone and it can make it hard to lose weight, but there is still a lot of things Oprah could and should be doing to combat the fat.

 

 2.  I would take her off the long slow boring cardio routine.  From what I have seen and hear, she tries to walk for 30-60 minutes a day (when she was exercising).  I would have Oprah doing shorter more intense cardio sessions and have her do some incline speed walking or running. This would stimulate her metabolism and also be a shock to her system to burn more fat.

 

3.  I would have her doing at least 3-4 days a week of high intensity circuit training with weights. Thirty minutes of total body resistance training with heavier weights will be more efficient for her and will shift her body into a fat burning mode. From this circuit training she would also tone the muscles and create feminine shapes.

 

4.  I would have Oprah eating supportive meals every 3 hours six days a week and allow a one day a week reward day where there are no rules and she can eat whatever she wants. She will feel so lousy after over indulging reward day, that she won’t want to eat that junk for another week.

 

5.  Lastly, I would have Oprah reexamine her goals and what she really wants from her life. This will remind her WHY she wants to lose weight and how her life would be different because of it.  I would have her understand about how bad and uncomfortable her life would be if she continues to gain weight. I would have her see how much different her life could be if she lost 50 lbs.

 

Well there it is! My 5 Ways to get Oprah back to her to a healthy weight.

 

These 5 steps will work for anyone looking to lose fat and keep it off for good!

 

 

 Your Fitness and Nutrition Coach,

~David Modderman

 

 

 

 

 

 

 

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Is your goal to lose fat in 2009?

If you answered yes…….I have on big step that you must do if you are serious about fat loss….

DO NOT SKIP BREAKFAST!

If you skip breakfast you are setting yourself up for failure.

Why?

1) Eating Breakfast kick starts your metabolism first thing in the morning.

2) Eating breakfast can stablize your blood sugar and energy for the day

3) Eating breakfast will control your appetite for the next meal so you do not overeat.

4) Eating breakfast will help prevent losing lean muscle.

Breakfast is still the most important meal of the day no matter what your goal is!

What should you eat for breakfast for the best results?

Come back tomorrow to find out! :-)

Your Fitness and Nutrition Coach,

~David Modderman

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Weight loss is always a New Year’s resolution in January……….

Come New Year most go on a low calorie diet and do cardio/aerobic exercise like crazy in hopes to see that number on the scale go down…..

Unfortunately, this is the wrong approach…….

Weight Loss on the almighty scale can consist of 3 things:

1) Water

2) Muscle

3) Fat

If you are not exercising and eating correctly most of your weight loss will consist of water and muscle…..

Water is temporary and meaningless yet shows up on the scale! But losing muscle will prevent your body from burning fat efficiently! If you are doing anything that’s causing you to lose muscle you are setting yourself up for long term failure…..and you will gain the weight back.

Diets and cardio are NOT the answer…….

The Right exercise and the Right Nutrition are!!

It’s about fat loss people not about weight loss….

Anyone can lose weight…but can YOU lose fat?

Your Fitness and Nutrition Coach,

~David Modderman

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When you’re shopping for foods on a fat loss program there is 3 food ingredients you should be trying to avoid at all costs:

1) High Fructose Corn Syrup- an unnatural sweetener made from fructose and corn. It’s injected into food to increase shelf life and to make it taste sweeter so you will buy more of it.

2) Bleached/Enriched Flour- flour that’s been bleached and stripped of fiber and vitamins and then some of the nutrients are added back in so it can legally be sold as food.

3) Hydrogenated Oils- trans fat the #1 cause of heart disease in a America.

-Foods containing these ingredients are unnatural and your body will easily store them as fat. Foods that are more natural will be used more efficiently as fuel and not stored.

Some foods contain all 3 of these ingredients…so be careful and read your food labels!

Your Fitness and Nutrition Coach,

~David Modderman

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After a long day at work……..

Or a long day of taking care of the kids……

We have all said this before: “I’m too tired to work out”

Can you be too tired to workout?

Yes and no…….if your sleep deprived yes..if your just tired from a long day no….

Exercise will actually increase your metabolism and your body temperature..this will lead to a increase in energy and alertness.

I have never heard anyone after a great workout say…”Why did I do that?”

But I have heard plenty of people say: “I’m too tired to workout”

“If you’re too tired to workout then you’re too tired to sleep on the couch and watch television!”

Working out will give you energy……laying on the couch will make you more tired!

 

Your Fitness and Nutrition Coach

~David Modderman