It's Monday. Time for more Tricks, Tips, and Info

Well, it's Monday again.  So of course it's time for some information that actually works and saves you the trouble of trying to make sense of all the media hype and misdirection.

The first article is for those of you who are wondering does timing of meals really matter when it comes to putting on or keeping your muscle.  Believe it or not, it actually does matter.  Research has confirmed something that those of us in the fitness community have known for a while, eating an easily digested meal, high in protein and low in fat, directly after your workout preserves and assists you in gaining muscle.  And remember the goal when it comes to transforming your body -- maintain your muscle and shedding the body fat. 

Here's a little help:  Muscle Building Effect of Protein Post Workout

The second article is an excellent read.  Especially for those of you who really don't want to keep track your fitness progress and goals.  Believe me when I say, it doesn't matter until you write it down.  I don't exactly know what mechanism it is, but there is something about writing down a goal that is very motivating and spurs a sense of accountability.  And what better way to achieve a goal than to make yourself truly accountable.  That's how success happens in any realm -- making yourself accountable.

Need a reason?  Here's 6 Easy Ways to Keep Your Fitness Goals On Track

And then we move to an issue that is always concerning to me, people looking for shortcuts when it comes to weight loss. I have to admit, there are many "diets" that can provide short term weight loss and body transformation, but few of them are truly safe.  And to be quite honest, virtually none of them are something you can keep up for any length of time.  So why bother?  I mean seriously, transforming your body is a lifestyle change that takes time.  It is something that you do step by step -- getting a bit more consistent each day and each week.  Lasting body transformation is not something that happens quickly -- we're talking about changing habits here.  So even the most committed do back step once in a while.  But with a good program, consistent effort and realistic goals, You Can Do It!

Check this out:  The Danger of Weight Loss Shortcuts 

(by the way, holding your breath as a form of body transformation, doesn't work)


Only the real deal info here --

So Get On Track and Stay On Track!

Mid-Week Motivation: What Is YOUR Reason?

I realize you have a busy schedule, family responsibilities, an unbelievable load of work at your job, and can barely find the time to do the things you need to do, let alone the things you want to do.

We are all under such unbelievable loads of stress, and maxed out on our ability to manage our time any more efficiently.  Between the commute to work, the meetings, the children's activities, the business dinners, the project deadlines, and on top of all that, there is always that relative that wants to come and visit at the most inconvenient time.

Believe me when I tell you, I get it.  I really do understand how hard it is to find time to get your meals made ahead of time.  How unrealistic it is to be able to make good food choices at work when all there is is fast food.  And honestly you barely have enough time to get that meal in you before you have yet, another meeting.

Equally, I respect how challenging it is to find time to even consider creating a regular routine for exercise.  I understand even the thought of it is overwhelming.  I know you understand the benefits of it and would do it if you could.

I think this article and video is a great example of the kinds of challenges that can get a person down and unable to focus on, or accomplish the goals that are most important to them.  Take a look and tell me what you think.

Video on Challenges

Now if that is not the absolute ultimate example of a truckload of cards stacked against you and still choosing to come out on top, I don't know what is!

If that doesn't motivate you to want to find a way to be creative, to find a way to make your body transformation happen, get out of pain, or whatever goal you have chosen, in spite of the circumstances that arise -- What else can I say?

I guess, I have to be honest.  I was a high school wrestler and so I really can appreciate the accomplishment at a different level.  That being said, at some level you have to admit that it must be exceptionally hard, challenging and difficult to make a choice to participate in sports at all, let alone this type of competition. 

But somehow, someway, with lots of coaching and guidance I'm sure, Anthony found a way to be his best at his goal.

You know what?

I believe you can do the exact same thing that Anthony just accomplished.  I believe you can set a goal, check in with me each week, stay on your program by using the tools provided, and watch the results happen. 

We can't all be that level of athlete, I actually didn't compete in team sports in college or graduate school.  But we all can achieve a goal we set for ourselves, by following the steps each day and believing that it is possible if we are diligent; even in the face of challenges.

Now it's time for you --

To Go Out and Get It Done!

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!

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!

It Only Works If. . . . .

I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew