We make a living by what we get, but we make a life by what we give."
~Winston Churchill
Wednesday, November 17, 2010
Gratitude
Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow....
Wednesday, March 31, 2010
7 Tips
1. Make sure the first things you see when you open
your refrigerator and freezer are healthy options,
like pre-prepared baggies of chopped veggies, pre made
fat loss friendly chili in tupperware containers, etc.
2. Always make sure you have a bowl of fresh, in-season
fruit on the counter or kitchen table for easy, healthful
snacking within arm's reach.
3. Always keep a variety of fresh veggies in your crisper
drawer. Prep some of them ahead of the time by washing,
peeling and cutting them so they'll be ready to eat at all
times.
4. Always keep a running grocery list of staples that you
need. The best intention to eat healthy is no good if you
don't have the ingredients on-hand to make that healthier meal.
5. Keep a collection of storage containers and Protein Shakers
on-hand. You can stash pre-prepped foods so you can whip up a
healthy meal quickly. Every Sunday I chop up a bunch of veggies
that I use in Omelets, salads and other recipes during the week.
6. Stock your kitchen with the right tools: A vegetable
steamer, rice cooker, protein shake shakers, measuring cup
and spoons, non-stick frying and sauté pans, sharp knives,
and smaller plates (again, instant portion control).
7. Always shop with a grocery list and have a snack before
you go shopping. You'll be less likely to bring unfavorable
foods into the house if you are prepared when shopping.
your refrigerator and freezer are healthy options,
like pre-prepared baggies of chopped veggies, pre made
fat loss friendly chili in tupperware containers, etc.
2. Always make sure you have a bowl of fresh, in-season
fruit on the counter or kitchen table for easy, healthful
snacking within arm's reach.
3. Always keep a variety of fresh veggies in your crisper
drawer. Prep some of them ahead of the time by washing,
peeling and cutting them so they'll be ready to eat at all
times.
4. Always keep a running grocery list of staples that you
need. The best intention to eat healthy is no good if you
don't have the ingredients on-hand to make that healthier meal.
5. Keep a collection of storage containers and Protein Shakers
on-hand. You can stash pre-prepped foods so you can whip up a
healthy meal quickly. Every Sunday I chop up a bunch of veggies
that I use in Omelets, salads and other recipes during the week.
6. Stock your kitchen with the right tools: A vegetable
steamer, rice cooker, protein shake shakers, measuring cup
and spoons, non-stick frying and sauté pans, sharp knives,
and smaller plates (again, instant portion control).
7. Always shop with a grocery list and have a snack before
you go shopping. You'll be less likely to bring unfavorable
foods into the house if you are prepared when shopping.
Wednesday, January 27, 2010
"Words From Michelle"
When I first heard of boot camp I was skeptical. I wasn’t sure what to expect. I figured I have nothing to lose seen how first class is free and I gave it a try. Within five minutes of my first boot camp class I realized how beneficial it was going to be for me. I have always been a runner, but when it comes to lifting weights that is a major area of weakness. Boot camp uses muscles that you don’t even realize you have. A lot of the class focuses on body weight resistance routines.
Even at the moments when you are exhausted and you feel like you want to stop, Mike and Ron are there to encourage you. I have worked out with trainers in the past, but have never been as pleased as I am with Mike and Ron. They design workouts every week that are extremely challenging, but achievable. Each week the classes continue to get harder, which is fantastic because you continue to test your own body. You are able to see success every week in yourself.
About a month ago I had a very bad back injury. I was lifting some boxes, heard three pops and dropped to the ground. Turns out I did a lot of damage. After the tremendous pain went away one of my first thoughts was…..boot camp! I had to spend almost a month on the hard wood floor, with obviously no type of exercise. I was devastated that I was going to miss four weeks of boot camp. To think of all of my hard work that I already achieved was going to be gone was so upsetting. I e-mailed Mike and Ron to let them know I would be missing a lot of classes, and they were so supportive and just wanted me to get better. Throughout the month I heard several times from both Mike and Ron checking in to see how I felt, and give me some encouraging words. I missed boot camp for the entire month, and was counting down the days until I could come back. When I was able to return, Mike and Ron modified some of the workouts so I could participate in all activities. I never thought that I would be the type of person that would miss working out, but in all honesty I didn’t miss running, I missed boot camp. The classes are small which have several benefits; you can receive individual attention while working out and you can develop a friendship with the other people in your class. Every week I look forward to not only working out, but to seeing everyone in the class.
I highly recommend boot camp to everyone! It is an experience that is like no other. All of the hard work is worth it when you look in the mirror and see the results. Mike and Ron are the best trainers! I will be a life time member of boot camp.
Michelle Lawrence
Even at the moments when you are exhausted and you feel like you want to stop, Mike and Ron are there to encourage you. I have worked out with trainers in the past, but have never been as pleased as I am with Mike and Ron. They design workouts every week that are extremely challenging, but achievable. Each week the classes continue to get harder, which is fantastic because you continue to test your own body. You are able to see success every week in yourself.
About a month ago I had a very bad back injury. I was lifting some boxes, heard three pops and dropped to the ground. Turns out I did a lot of damage. After the tremendous pain went away one of my first thoughts was…..boot camp! I had to spend almost a month on the hard wood floor, with obviously no type of exercise. I was devastated that I was going to miss four weeks of boot camp. To think of all of my hard work that I already achieved was going to be gone was so upsetting. I e-mailed Mike and Ron to let them know I would be missing a lot of classes, and they were so supportive and just wanted me to get better. Throughout the month I heard several times from both Mike and Ron checking in to see how I felt, and give me some encouraging words. I missed boot camp for the entire month, and was counting down the days until I could come back. When I was able to return, Mike and Ron modified some of the workouts so I could participate in all activities. I never thought that I would be the type of person that would miss working out, but in all honesty I didn’t miss running, I missed boot camp. The classes are small which have several benefits; you can receive individual attention while working out and you can develop a friendship with the other people in your class. Every week I look forward to not only working out, but to seeing everyone in the class.
I highly recommend boot camp to everyone! It is an experience that is like no other. All of the hard work is worth it when you look in the mirror and see the results. Mike and Ron are the best trainers! I will be a life time member of boot camp.
Michelle Lawrence
"Words From Hedy"
I LOVE, LOVE, LOVE bootcamp. It's the best bootcamp session I've ever attended; it's like having your own personal trainer. Mike and Ron are the best - but they are tuff in their own way. They don't let you get away with slacking off during sessions, even though I try - at my age I think they could be more accommodating to my slacking off but no way....they just keep telling me - you can do it, you can do it....easy for them to say.
When I first started with them I thought this will be a breeze - nice guys; they looked easy-going = NOT! While they are nice guys, this is NOT a breeze - more like a wind-storm. The first time I had to do a push up I thought - I'm a goner, these guys are going to kill me...nevertheless I laugh, I huff and puff, I sweat and I ache but it's all good. I feel good, my posture is much better and I'm having fun.
These guys are GREAT and I am thankful that I met them.
Hedy Mosier
When I first started with them I thought this will be a breeze - nice guys; they looked easy-going = NOT! While they are nice guys, this is NOT a breeze - more like a wind-storm. The first time I had to do a push up I thought - I'm a goner, these guys are going to kill me...nevertheless I laugh, I huff and puff, I sweat and I ache but it's all good. I feel good, my posture is much better and I'm having fun.
These guys are GREAT and I am thankful that I met them.
Hedy Mosier
Friday, January 22, 2010
Protein Pancakes from Prograde
Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.
2 c. whole wheat flour
1 scoop Prograde Protein
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
Pick up a bottle of Prograde Protein today and lose the guilt you get when you eat pancakes.
2 c. whole wheat flour
1 scoop Prograde Protein
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
Pick up a bottle of Prograde Protein today and lose the guilt you get when you eat pancakes.
9 Ways to Eat Healthy at the Cafe From Men's Health Magazine
Espresso
Always choose cappuccinos over lattes. With nearly half the amount of milk, you'll save about 60 calories per medium cup - which adds up fast. Still, when you start adding syrups and whipped topping, both can be dangerous. A large flavored espresso drink made with 2% milk can cost you about 300 calories and 8 grams of fat.
Frozen Coffee Drinks
The worst of all coffee categories. With the heavy reliance on dairy, syrups, and whipped cream kickers, these may as well be labeled "caffeinated milk shakes." Expect to invest between 400 and 700 calories in one of these frozen follies.
Flavored Syrups
Flavored syrups are made almost entirely of high-fructose corn syrup. Count on 20 calories and 5 grams of sugar per pump. Luckily, health-minded places also carry a good array of sugar-free, zero-calorie syrups like chocolate, hazelnut, and caramel
Americano
Made from a few shots of espresso and hot water, this is the best espresso drink on the menu. It's like coffee, with an extra kick.
Quiche
Quiche is good for a reliable dose of protein, but it comes at a price. Thanks to an oily pastry shell and an unfettered load of cheese, a slice may carry 500 calories or more. The best part about quiche? The simple salad that is nearly always served on the side.
Breakfast Sandwiches
This is a relatively safe spot on the menu, but there's still a strategy to getting the best sandwich. Cap the caloric load at 400 by opting for the smallest bread and avoiding sausage. The best combo? Egg, ham, and American on an English muffin.
Bran Muffin
Putting a fancy name on a pastry is like putting lipstick on a crocodile. No matter how you dress it up, it still bites. A bran muffin might come with a couple grams of fiber, but that's a small pittance for a breakfast that can easily eclipse 400 calories - especially considering that the bulk of those calories comes from the same sugars and starches that make up everything else in the pastry case.
Almond Biscotti
At 100 calories apiece, this coffee-shop classic makes a reasonable treat - but not if you're pairing it with a sugar-injected latte or blended drink. Pair it with a plain ol' cup of joe or a cappuccino and you'll keep the damage to a minimum.
Yogurt Parfait
The healthiest way to satisfy your sweet tooth. The yogurt is loaded with gut-friendly bacteria, protein, and calcium, and to make it a parfait, it's blended with a mix of berries, each of which brings to the cup a unique kick of antioxidants. Just make sure the base is plain - not sugar-laden flavored - yogurt and that the calorie-dense granola is applied with a modest hand.
Always choose cappuccinos over lattes. With nearly half the amount of milk, you'll save about 60 calories per medium cup - which adds up fast. Still, when you start adding syrups and whipped topping, both can be dangerous. A large flavored espresso drink made with 2% milk can cost you about 300 calories and 8 grams of fat.
Frozen Coffee Drinks
The worst of all coffee categories. With the heavy reliance on dairy, syrups, and whipped cream kickers, these may as well be labeled "caffeinated milk shakes." Expect to invest between 400 and 700 calories in one of these frozen follies.
Flavored Syrups
Flavored syrups are made almost entirely of high-fructose corn syrup. Count on 20 calories and 5 grams of sugar per pump. Luckily, health-minded places also carry a good array of sugar-free, zero-calorie syrups like chocolate, hazelnut, and caramel
Americano
Made from a few shots of espresso and hot water, this is the best espresso drink on the menu. It's like coffee, with an extra kick.
Quiche
Quiche is good for a reliable dose of protein, but it comes at a price. Thanks to an oily pastry shell and an unfettered load of cheese, a slice may carry 500 calories or more. The best part about quiche? The simple salad that is nearly always served on the side.
Breakfast Sandwiches
This is a relatively safe spot on the menu, but there's still a strategy to getting the best sandwich. Cap the caloric load at 400 by opting for the smallest bread and avoiding sausage. The best combo? Egg, ham, and American on an English muffin.
Bran Muffin
Putting a fancy name on a pastry is like putting lipstick on a crocodile. No matter how you dress it up, it still bites. A bran muffin might come with a couple grams of fiber, but that's a small pittance for a breakfast that can easily eclipse 400 calories - especially considering that the bulk of those calories comes from the same sugars and starches that make up everything else in the pastry case.
Almond Biscotti
At 100 calories apiece, this coffee-shop classic makes a reasonable treat - but not if you're pairing it with a sugar-injected latte or blended drink. Pair it with a plain ol' cup of joe or a cappuccino and you'll keep the damage to a minimum.
Yogurt Parfait
The healthiest way to satisfy your sweet tooth. The yogurt is loaded with gut-friendly bacteria, protein, and calcium, and to make it a parfait, it's blended with a mix of berries, each of which brings to the cup a unique kick of antioxidants. Just make sure the base is plain - not sugar-laden flavored - yogurt and that the calorie-dense granola is applied with a modest hand.
"Words From Denise"
“Bootcamp has changed my life! It has made me stronger and more
self-assured in my capabilities. Mike and Ron are amazing. They are always
right there to tell me when I need to change my form or to praise me when
I am doing something correct. They are truly looking out for my health and
well-being. It is like getting one-on-one training! They also tell me when
they notice that I am doing something better than I could do it before.
This feels great because sometimes I can not tell I have come as far as I
have. I have missed bootcamp for a week and a half now and I am missing
it, but I am doing home renovations and I notice that I am stronger and
this feels great. I have made my commitment to bootcamp and even turned
down a permanent job on Thursdays nights because I would rather be at
bootcamp. Thanks Mike and Ron, I am really looking forward to where
bootcamp can lead me!” Denise Coughlin, age 30
self-assured in my capabilities. Mike and Ron are amazing. They are always
right there to tell me when I need to change my form or to praise me when
I am doing something correct. They are truly looking out for my health and
well-being. It is like getting one-on-one training! They also tell me when
they notice that I am doing something better than I could do it before.
This feels great because sometimes I can not tell I have come as far as I
have. I have missed bootcamp for a week and a half now and I am missing
it, but I am doing home renovations and I notice that I am stronger and
this feels great. I have made my commitment to bootcamp and even turned
down a permanent job on Thursdays nights because I would rather be at
bootcamp. Thanks Mike and Ron, I am really looking forward to where
bootcamp can lead me!” Denise Coughlin, age 30
Wednesday, January 20, 2010
"Words From Kat" 1/20/2010
This bootcamp....what can I say or really not say about it! It's an incredible workout - the kind that you always want to do but never make yourself do - squats, lunges, push ups, cardio. I mostly run for exercise and I love it - but have known that I needed to do more - especially something to build muscle and work my upper body. Well this is it!! Mike & Ron are all about you doing your best, improving or correcting your form in a gentle way, no yelling, no intimidation and the other bootcampers are there to encourage you on, helping you make it through the next set or through one more push up or hold that plank a little longer. And speaking of push ups - I'm starting to see tricep definition in my arms - how cool is that? That in itself is awesome - and it's all due to Mike & Ron!
Tuesday, January 19, 2010
Healthy Snack Options for Rapid Fat Loss
Healthy Snack Options for Rapid Fat Loss
As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers.
You can find them here http://lbsofffitness.getprograde.com/cravers
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.
Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.
Definitely check them out.
Yours in health,
Mike & Ron
Lbs Off Fitness
PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself http://lbsofffitness.getprograde.com/cravers
As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers.
You can find them here http://lbsofffitness.getprograde.com/cravers
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.
Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.
Definitely check them out.
Yours in health,
Mike & Ron
Lbs Off Fitness
PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself http://lbsofffitness.getprograde.com/cravers
Wednesday, January 13, 2010
HANDBOOK 2010
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33.. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Last but not the least:
40. Please forward this to everyone you care about, I just did.
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33.. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Last but not the least:
40. Please forward this to everyone you care about, I just did.
Tuesday, January 12, 2010
The Most Critical Part Of Your Workout
Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.
That's great!
It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...
Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?
Idunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.
Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!
Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.
In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.
Here's two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.
2) On the link below you can also learn more about the research study on post-workout nutrition.
Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.
Just click this special link right here and find out for yourself how you can try it for FREE: http://lbsofffitness.getprograde.com/workout-free-trial.html
Yours in health,
Lbs Off Fitness
PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself. http://lbsofffitness.getprograde.com/workout-free-trial.html
That's great!
It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...
Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?
Idunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.
Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!
Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.
In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.
Here's two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.
2) On the link below you can also learn more about the research study on post-workout nutrition.
Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.
Just click this special link right here and find out for yourself how you can try it for FREE: http://lbsofffitness.getprograde.com/workout-free-trial.html
Yours in health,
Lbs Off Fitness
PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself. http://lbsofffitness.getprograde.com/workout-free-trial.html
Done-For-You: Five Super Simple Fat Loss Tips
Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.
To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...
2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.
* Bonus tip*You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (http://lbsofffitness.getprograde.com/vgfmen OR
http://lbsofffitness.getprograde.com/vgfwomen) because it is made from 25 WHOLE veggies, greens and fruits.
Yours in health,
Lbs Off Fitness
PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's (hyperlink to (http://lbsofffitness.getprograde.com/vgfmen) and women's (http://lbsofffitness.getprograde.com/vgfwomen) formula.
To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...
2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.
* Bonus tip*You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition's VGF 25+ (http://lbsofffitness.getprograde.com/vgfmen OR
http://lbsofffitness.getprograde.com/vgfwomen) because it is made from 25 WHOLE veggies, greens and fruits.
Yours in health,
Lbs Off Fitness
PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's (hyperlink to (http://lbsofffitness.getprograde.com/vgfmen) and women's (http://lbsofffitness.getprograde.com/vgfwomen) formula.
Fast Fat Loss Plan
There is a reason few people reach their goals and make their dreams come true. Know what that reason is?
It's because they actually HAVE goals written down. The vast majority of people on this planet do not. And not only do people that achieve goals actually set goals, they also create a plan to make sure they make things happen.
So where does that leave you?Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them? Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?
Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?
If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? (http://lbsofffitness.getprograde.com/lean)
This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.
Yours in health,
Lbs Off Fitness
PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.
It's because they actually HAVE goals written down. The vast majority of people on this planet do not. And not only do people that achieve goals actually set goals, they also create a plan to make sure they make things happen.
So where does that leave you?Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them? Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?
Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?
If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? (http://lbsofffitness.getprograde.com/lean)
This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.
Yours in health,
Lbs Off Fitness
PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.
Fat Fighting Kung Fu Pills
So another new year is upon us.
Untold numbers of people are "resolving" to win the battle of the bulge this year.Some people are actually laying out a solid plan based on exercise and nutrition.Others are going to go on yet another fad diet.
Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.It's sad really.The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.
Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.Know what else is sad?Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.
For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?And that they may also help regulate mood, improve heart health and decrease joint pain?
If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.
I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lbsofffitness.getprograde.com/icon )
Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.
Yours in health,
Lbs Off Fitness
PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there.
http://lbsofffitness.getprograde.com/icon
Untold numbers of people are "resolving" to win the battle of the bulge this year.Some people are actually laying out a solid plan based on exercise and nutrition.Others are going to go on yet another fad diet.
Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.It's sad really.The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.
Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.Know what else is sad?Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.
For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?And that they may also help regulate mood, improve heart health and decrease joint pain?
If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.
I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lbsofffitness.getprograde.com/icon )
Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.
Yours in health,
Lbs Off Fitness
PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there.
http://lbsofffitness.getprograde.com/icon
Breakfast is Boring
This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking - yet again - about stressing the importance of breakfast to you.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don't eat breakfast are overweight? Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Yours in health,
Lbs Off Fitness
PS - Prograde Lean http://lbsofffitness.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that I recommend to all my clients. It's the perfect solution to breakfast.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don't eat breakfast are overweight? Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Yours in health,
Lbs Off Fitness
PS - Prograde Lean http://lbsofffitness.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that I recommend to all my clients. It's the perfect solution to breakfast.
Instantly Identify Online Scams
Nothing makes my blood boil like the Wt. Loss scams I see online. They drive me nuts.
Now it's bad enough they make absurd claims that are just flat out lies. But what takes the cake is the fact that nowadays they are fraudulently using the Better Business Bureau seal of approval to flat out trick you.
Can you believe that?!So how can you tell if that's the case?
Simple. If you see the BBB seal on a website and it does NOT hyperlink to the Better Business Bureau website (which is BBB.org) so you can review the company's history, then it is a fake. It is a scam. The people that have created that site are liars!
Legitimate companies like Prograde Nutrition lbsofffitness.getprograde.com go through the trouble of actually going through the process of getting approved by the Better Business Bureau. When you go to their website you'll see the BBB seal. And it is legit because it takes you to BBB.org to prove it when you click on the image.
The Internet can be a scary place. But there are good people and good companies doing business online. And now you know one more way to recognize them - AND the bad guys.
Yours in rapid fat loss,
Lbs Off Fitness
PS - If you're looking for the highest quality nutritional products on the Internet from a company you can trust, well, look no further than Prograde Nutrition lbsofffitness.getprograde.com
Now it's bad enough they make absurd claims that are just flat out lies. But what takes the cake is the fact that nowadays they are fraudulently using the Better Business Bureau seal of approval to flat out trick you.
Can you believe that?!So how can you tell if that's the case?
Simple. If you see the BBB seal on a website and it does NOT hyperlink to the Better Business Bureau website (which is BBB.org) so you can review the company's history, then it is a fake. It is a scam. The people that have created that site are liars!
Legitimate companies like Prograde Nutrition lbsofffitness.getprograde.com go through the trouble of actually going through the process of getting approved by the Better Business Bureau. When you go to their website you'll see the BBB seal. And it is legit because it takes you to BBB.org to prove it when you click on the image.
The Internet can be a scary place. But there are good people and good companies doing business online. And now you know one more way to recognize them - AND the bad guys.
Yours in rapid fat loss,
Lbs Off Fitness
PS - If you're looking for the highest quality nutritional products on the Internet from a company you can trust, well, look no further than Prograde Nutrition lbsofffitness.getprograde.com
Bathing Suit Season Nightmares?
It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,
Lbs Off Fitness
PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs.
Check out Prograde Nutrition here. (http://lbsofffitness.getprograde.com/combos)
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,
Lbs Off Fitness
PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs.
Check out Prograde Nutrition here. (http://lbsofffitness.getprograde.com/combos)
The Evil Supplement Industry
As you probably already know, the supplement industry is filled with phonies.
They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don't even use the ingredients they claim on the label!
And for awhile now I've been telling you about Prograde Nutrition. They are the real deal.
In fact, they've created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?
Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don't pass their tests then they do NOT make it into the bottle.
See for yourself here: Prograde Nutrition Video (http://lbsofffitness.getprograde.com/bannedvideo.html)
Yours in health,
Lbs Off Fitness
PS - I don't know of any supplement company - other than Prograde Nutrition (http://lbsofffitness.getprograde.com/bannedvideo.html) - that would have the guts to do this. And I'm sure their competitors aren't too happy about it!
They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don't even use the ingredients they claim on the label!
And for awhile now I've been telling you about Prograde Nutrition. They are the real deal.
In fact, they've created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?
Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don't pass their tests then they do NOT make it into the bottle.
See for yourself here: Prograde Nutrition Video (http://lbsofffitness.getprograde.com/bannedvideo.html)
Yours in health,
Lbs Off Fitness
PS - I don't know of any supplement company - other than Prograde Nutrition (http://lbsofffitness.getprograde.com/bannedvideo.html) - that would have the guts to do this. And I'm sure their competitors aren't too happy about it!
Amazing Benefits of Krill Oil
There are all sorts of crummy supplements on the market you don't need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy.
And then, there are some products that are just flat out awesome for you.
Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don't know if I can be any more blunt about it.
Besides the fact Krill Oil doesn't cause "fish burps" like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.
Krill Oil can also:
Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process
I'm telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely - Prograde Nutrition.
Their EFA Icon http://lbsofffitness.getprograde.com/icon is the best Krill Oil product on the market, as far as I'm concerned.
Yours in health,
Lbs Off Fitness
PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It's an extremely powerful nutritional product with extraordinary benefits.
For the best quality Krill Oil get Prograde Nutrition's EFA Icon http://lbsofffitness.getprograde.com/icon
PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You'll find them at the bottom of the page.
And then, there are some products that are just flat out awesome for you.
Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don't know if I can be any more blunt about it.
Besides the fact Krill Oil doesn't cause "fish burps" like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.
Krill Oil can also:
Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process
I'm telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely - Prograde Nutrition.
Their EFA Icon http://lbsofffitness.getprograde.com/icon is the best Krill Oil product on the market, as far as I'm concerned.
Yours in health,
Lbs Off Fitness
PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It's an extremely powerful nutritional product with extraordinary benefits.
For the best quality Krill Oil get Prograde Nutrition's EFA Icon http://lbsofffitness.getprograde.com/icon
PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You'll find them at the bottom of the page.
Fruits and Veggies Tips (Important)
It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.
Yup, just 2.
Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.
But do not despair! It's not that tough to get more fruits and veggies in each day.Here are some super simple tips to get you started:
1) Buy 'em pre-choppedLook, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.
2) Carry 'em with youLoad up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!
3) Add real fruit to your yogurtHave some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple!
Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin.
I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)http://lbsofffitness.getprograde.com/vgf25-free-trial.htmlI hope you have an awesome week. Be sure to use these tips and let me know how they help you out. Or send me some of your own!
Yours in health,
Lbs Off Fitness
PS - You can see all the natural ingredients they use to make VGF 25+ at http://lbsofffitness.getprograde.com/vgf25-free-trial.html
Yup, just 2.
Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.
But do not despair! It's not that tough to get more fruits and veggies in each day.Here are some super simple tips to get you started:
1) Buy 'em pre-choppedLook, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.
2) Carry 'em with youLoad up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!
3) Add real fruit to your yogurtHave some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple!
Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin.
I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)http://lbsofffitness.getprograde.com/vgf25-free-trial.htmlI hope you have an awesome week. Be sure to use these tips and let me know how they help you out. Or send me some of your own!
Yours in health,
Lbs Off Fitness
PS - You can see all the natural ingredients they use to make VGF 25+ at http://lbsofffitness.getprograde.com/vgf25-free-trial.html
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