I went to the supermarket yesterday with a former client of mine. We met there to do one of my famous “Supermarket Tours” For those who are not aware during one my supermarket tours I take clients/individuals through the market for a full hour. We go through each section of the store examining and deciding what are good foods to choose and not to choose if ones goal is improving health and body compostion. These tours are usually eye opening for most people. I have never had a client leave a supermarket tour without them learning something eye opening on how than can improve their nutrition habits. Also, it teaches them how to choose and know what foods to buy and not to buy if they want to achieve their dream body.
Most of you are unaware that their are foods that are labeled fat free that are 100% fat. Most are unaware that most foods that are labeled sugar free contain ingredients that are just as bad for you.
What if I told you:
- Wheat bread was bad for you.
- Slim Fast will make you fatter.
- Most diet foods are killing your chances of losing fat.
- Your kids are being told to eat junk food everyday.
Want to find out why your last diet, and weight loss program was not successful?
Sign up for one of my Supermarket Tours and take control of your life and your body!
Are you working out day after day and not seeing great results? Are you working with a trainer who seems to be kicking your butt, yet you’re not seeing the progress you like? Well I’m here to tell you it’s not just about the workout. If you’re not changing your eating habits then you’re not going to see the results you really want. I still see trainers on a daily basis give their clients a great workout and then send them on their way and never mention nutrition or what they are eating on the outside. That’s like a car salesman selling you a car without an engine. Without the right stuff going on under the hood and without the right fuel you will not see great results. If your trainer or you are not focusing on nutrition at some point you will fail………..not because you can’t do it! But because you are not applying the successful fat loss strategy…….which is proper nutrition in balance with proper exercise.
Maybe proper nutrition is the missing piece of the puzzle you have been looking for……
Like I always say “Any Trainer will give you a workout” I will give you RESULTS!”
Come see me and find out how.
Fat loss doesn’t have to be that difficult. Try these simple steps and you’ll see just how easy it can be.
1. Eat smaller and more frequent meals – not only does this increase your metabolism every time you eat something, your body can more break down smaller meals better. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink more water and drink less pop - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.
3. Move a little more throughout the day.- Park your car farther a way at work or when you go shopping.
4. Eat more lean protein – sources of protein include foods such as lean poultry, fish, eggs, lowfat dairy, beans, lean red meats, etc. Your body burns more calories digesting protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!
5. Take the stairs instead of the elevator – any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.
6. Don’t wait till your hungry to eat - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.
7. Order small portions at restaurants – it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.
8. Eat more fiber – fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.
9. Wait 20 minutes between servings – your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.
10. Reward yourself on your nutrition plan - one thing I always make my clients promise is that they will reward themselves on their nutrition plan. The only thing I ask that they do is to reward ONLY when they have planned to reward. By planning when you are going to eat the foods you crave, you take back control of your eating habits.
This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.
In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.
Will these 10 things be enough to reach goals alone? No, but it’s a great place to start!
2 in 5 of every meal in America is a FAST FOOD meal!
Do you know how sad that is? I am willing to bet that it’s greater than 2 in 5 in Michigan. Fast food is full of transfat, high fructose corn syrup, and enriched flour. Even if you think your getting the healthiest food there you still are most likely getting a lot things you do not know you are getting.
In the beginning of the 20th century Americans cooked and ate most of their meals at home.
That means back in the day we planned ahead. Back then our health was more of a priority to all of us. What has happened? More junk food being produced everyday and our schedules are not getting any lighter. My advice you need to control your schedule not let your schedule control you.
By the year 2000 Americans eat more than half their meals outside their home or brought home processed foods they did not prepare or cook.
It’s easy to do this, so easy… but your health is going to suffer severly from it!
Our country is being pushed towards obesity and not towards health.
Ever turn on the tv and not see a fast food or junk food commercial every 5 minutes? Can you drive more than 5 blocks without seeing a fast food restauraunt? They are controling us everyone! They are controling our kids as well! Ever see a healthy food at the store with a cartoon character on it? No! Only junk processed food!
EVENTUALLY OBESITY WILL BE THE #1 CAUSE OF ALL DEATHS IN THE USA!!!
As hard is it is to say I can see this happening. Until we start taking control…. the fast food, and the unhealthy food market will thrive. Do you think the FDA cares? Take a Supermarket Tour with me and I will show you that they do not!
As bad is these facts are….there is one good thing out there than can help change it all for you. You have a choice! You have a choice to not eat this stuff and take back your life and make the right food choices.
So I challenge you to educate yourself what foods are good and what foods are bad. I also challenge you to plan ahead and make your own food or have someone prepare it for you.
If thats something you want to do and you need help. I’m always here.
Why do you procrastinate and put things off? Is it pure laziness? Is it you are not serious about getting things done and getting up and moving?
For some people I truly believe the reason they procrastinate is fear. You are afraid you will fail. So if you don’t try you don’t fail. But if you don’t try you also will never succeed.
My biggest pet peeve as a Fitness Professional and Health Coach is someone who says they are going to do something then they don’t do it. We are all guilty of it. Even myself. There isn’t anyone out there that doesn’t procrastinate in some form.
But procrastination will kill your chances of ever being successful with your fitness goals.
It seems like almost everyday I hear someone say “I’m serious about this David” “I really am I need to do this”. “I am going to exercise 3 times a week and eat better” Then one week later they have stopped exercising all together and they have hit the fast food drive thru 3 times in 3 days!
Procrastination is holding so many people back! It is holding you back!
If I was paid a $1 every time someone told me they were going to start their workout on Monday, or next week I would be a rich man. I hear this very often “I will start doing this on Monday” Will you??
If you’re saying this to yourself “I will start on Monday” or “I will start tomorrow” you will NEVER reach your goals. Your dream will always be in the future that you will never reach, because it is always tomorrow.
You know what really drives me crazy when you procrastinate? You use it as an excuse to eat bad the rest of the day and you are constantly telling yourself you will be good tomorrow. Will you?
But what happens tomorrow? You use the same excuse! You just keeping saying to yourself “I’ll start tomorrow” but you never do.
“Putting off a hard thing makes it impossible”- George Horace Lorimar”
Tomorrow is never a good time to start. When is? RIGHT NOW!!!
I don’t care if you’re eating a bowl of ice cream right now! If you start thinking you will be good tomorrow you have already abandoned the commitment of eating well today.
•Stop thinking what am I going to do tomorrow and start thinking what am I going to do RIGHT NOW!
•The workouts, exercise programs and nutrition advice I can give you is the map you need to get to your desired destination, but it you keep putting off getting the map from me you will never get there. If you never learn how to read the map you will never get to where you want to go either. If I have already given you the map you MUST follow it everyday or you will be lost.
“Don’t wait: the time will never be ‘just right.’ Start were you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along”- Napoleon Hill
If you want to stop procrastinating and take control please schedule your first session now!
I’m here to help you but you have to let me and stop putting this off!
Just remember….. If I didnt care I wouldn’t bother posting this!
Talk to ya later Procrastinater!
Obesity is on the rise, not only is the adult population becoming more obese, but the children population as well. What is the major cause? Inactivity and diet.
With all this inactivity and obesity on the rise, many doctors and fitness experts are recommending walking for fat loss. Some will even say that walking is the best exercise for fat loss. I am strongly against this and I will explain why.
Walking is not effective for fat loss, if your main goal is fat loss, and all you are doing is walking, you could be missing the boat! Do not misunderstand me; I’m not saying walking is not beneficial. What I am saying is if your primary goal is fat loss then there are much better choices that will give you more effective workouts of burning fat and also achieving better results. The main benefits of walking, are increased blood flow, better recovery, and a strengthen immune system. There are many reasons why walking is not the best exercise for fat loss and here are a few:
1) Walking burns minimal calories
The lower the intensity of an exercise the less calories it burns it a given amount of time. For example you would burn many more calories biking at a higher intensity than you would over 45 minutes of easy strolling.
2) Walking does not do much for your metabolism
Another disadvantage to walking is when you exercise at a low intensity it only has a small effect on your metabolism, your metabolism (the rate in which your body burns through food) might stay elevated for 60-90 minutes after he walk. In turn high intensity cardio can increase your metabolism for up 4-24 hrs, if your doing cardio in morning this will stoke your metabolism for the rest of the day!
3) Walking does not deplete your muscle glycogen stores
Unfortunately walking does not deplete your bodies’ muscle glycogen stores (stored energy). When you deplete these stores you need to replace them with food and this food is used for recovery and stored in the muscles. If you do not deplete these glycogen stores, later day if you have a meal it has a very high chance as being stored as body fat.
So why is so many doctors and fitness experts recommending walking for fat loss? One big but sad reason is people do not want to hear that actually have to work hard to see results, so some activity is better than none. Which I do agree with some activity IS better than none, but if you are going to spend the time to exercise, you can use your time much more wisely and get a much better workout with and high intensity workout. The body does burn more fat for fuel when exercising at an easier pace. Most of us have seen on some of the cardio machines in our health clubs that there is a “fat burning zone” this zone is usually lets you exercise at a very easy pace. What you need to realize is the energy expended is low that even though its mostly fat it is so minimal you would have to do this exercise for hour on hours to see any fat loss, and doing this much aerobic activity can compromise muscle.
Performing high intensity cardio/aerobic activity is much more effective at burning excess stored body fat. There have been several studies that have been done to prove this to be true. One study they compared a group of people who did moderate aerobic activity for 45 minutes for a given exercise 4 times a week for 6 weeks, and second group who performed the same exercise for 15 minutes at a high intensity 4 times a week for 6 weeks. They did before and after health assessments, which included body fat analysis, and they found that the group that did high intensity lost 9 times as much body fat!
Have you ever looked at a marathon walker, and runner, a sprinter? Their body compositions are completely different. The marathon runner is almost sickly thin, carries very little muscle and more body fat, because of hours and hours of overtraining and low intensity exercise and his muscle has been used for energy. If you look at a sprinter he carries much more muscle at a lot less fat. He spends his time doing short, but high intensity runs, which keep his body fat low and maintains his muscle.
So what should you be your main goals if you want to shed those extra pounds of fat?
1) Do intense cardio aerobic 2-4 times a week
2) Maintain blood sugar levels to minimize storing of new fat
3) Maintain lean tissue through appropriate nutrition.
I know some of you are thinking, I cannot do high intense cardio/aerobics because I have a bad knee or back. Well there is no need to worry because the intensity is based on your fitness level. For example if you’re currently walking…doing a fast walk up and down hills might be high intensity for you. If your currently doing the elliptical for 45 minutes maybe its time to do it for 15 minutes but at a much harder pace. So don’t feel you have to start running, just slowly try to increase the intensity of your workouts and decreasing the time. You have the choice of either working harder or longer, long term working out harder will give you better results
Simple ways to increase the intensity of your workouts:
1) Increase your speed
2) Use incline or hills
3) Perform intervals
4) Increase resistance
Some exercises are better suited for others, but the key is to increase the intensity of the exercise you prefer this will make the exercise much more productive.
Just be careful as with any changes to your program, just because high intensity workouts burn more fat, it doesn’t me I suggest doing it everyday, this can lead to overtraining and possible injury, and worse case scenario muscle breakdown.