Good Afternoon PP,
Before I blog today, i'd like to take a moment to congratulate Alanna Smith!! She is the first person on the perfect phit program to reach her overall goal. I won't tell you what her original weight was because i have to see her tomorrow, but she wanted to lose 30 lbs and as of last week, she is 30 lbs lighter. At 25 lbs, i challenged Alanna not to settle and to complete the goal. we struggled for almost 2 months at 25 lbs, as she went through the getting too cute for her bridges phase. But she got back on track and lost the additional 5 lbs.
Congratulations Alanna for achieving your goal and for your hard work that you've put in. NOW, the hard part begins. its easier to lose weight, than it is to maintain the weight. now u have to stay focused with your eating and remind yourself that the goal of 30lbs of weight loss was not a destination, but a lifelong journey and lifestyle change. Great work.
And YES....we are still doing legs tomorrow.
"90 Days" vs "A lifetime"
I want to remind some of you and reinforce what we are doing. We are in the business of LOSING BODY FAT via eating healthy and regular exercise. its that simple. If you are reading this....i know that you are exercising regularly...but only you know if you are eating the right way. we should be able to lose 1 lb per week of body fat if we are doing things properly and consistently.
in order to lose 1 lb of fat, one must have a deficit of 500 calories per week. so, if you burn 2500 calories thru working out and walking, and eat only 2000 calories, you will lose 1 lb. the math is that simple. now, on this program, we are not required to count calories, but for those of you who have become serious about what you eat and how you look, you know what foods are high in calories and what isn't. at this point, you should be researching everything you eat. EVERYTHING.
if you want to get serious...get a cheap watch that counts calories burned. keep it on for one week, as you go about your daily routines. if your routines are pretty static (typical), this will let you know roughly how many calories you burn in one week. if you are researching what you eat...you will know roughly how many calories you are taking in. you can roughly determine if you are eating more calories than you are burning.
for those of you who are not doing daily cardio....your eating has to be EVEN cleaner because you are only burning a lot of calories when we work out.
but like i said, you don't have to count calories if you follow the nutritional guideline. it was designed to count calories for you.
so, here's my point: 90 days vs a lifetime. most of the world will spend a lifetime wanting to lose weight, to look better or to see results. it can actually be done in 90 days. i'm not preaching a diet or an exercise program, but reality. if you can focus....show discipline and execute for 90 days of cardio and eating clean, you will see significant results. of course, if you are trying to lose 100 lbs, no....u won't lose it in 90 days. but if you can focus for 90 days...a lifestyle change will have occured and you wont want to go back.
if you are not seeing significant results, i bet its because you THINK you are eating cleanly and you probably aren't. i can lead you to the water, but i can't make you drink it.
are all of your meats boneless, skinless? not some...ALL?
are your carbs complex?
are you drinking enough water?
does your food have any fat or simple sugars? (answer that honestly)....(even more honestly)
do you skip meals? c'mon now...do you skip meals? are you eating every 3 hours? 3 meals, 3 snacks?
are you eating carbs after 7?
are you eating too many carbs?
are you eating enough lean protien (1 gram per your body weight)
if either of these isn't absolutely on par...you are affecting your ability to get results. this is not the kind of test where you can get 3 out of 5 correct and still pass. you need to be doing everything the right way. that's the only way you can really say that you have committed! and if you can commit...really commit for 90 days....you will see the results that will sustain for a lifetime.
most of you know that while i trained for my show, i had to really...really commit. and although i already ate cleanly, to become a bodybuilder, it had to get even cleaner. flawless. one gram of fat can determine a winner or loser. ONE GRAM OF FAT. the lack of my multivitamin could be the reason i win or lose and my water retention can put me over the top or keep me grounded. it takes 90 days to train for a show...and in those 90 days, i saw my body go from good to great....and all i did was focus more on what i ate. now that i'm doing my second show...in 90 more days...i'll take that same philosophy to the next level and eat even cleaner.
i'm not expecting anyone to be a bodybuilder, but you do get the point of how 90 days can change your life.
Daily Motivation
Monday, April 11, 2011
Tuesday, March 15, 2011
FAQ's
Greetings PP,
i'd like to congratulate all of you for staying with the program. people on the outside looking in are witnesses to your progress and hard work. many of you are getting compliments, dropping pant sizes and feeling more confident by the moment. this is exactly what perfect phit is for. summer is fast approaching. if you are anything like me, you'll want to show off your new body. i challenge each of you to dig way down deep inside for the next 6 weeks, so that when summer truly arrives...we'll all be ready to hit the beaches!
aside from that, i still get some Frequently Asked Questions that i'd like to address. i think this will benefit everyone to have this information.
1. can i drink juice? yes, you can drink juice. it has to be 100% fruit juice from concentrate. it cannot be "punch", "drink" or even "juice". it must read 100% fruit juce from concentrate. WHY??? fruit juice from concentrate is the natural juice from fruits that has had water removed in order to ship it from abroad. when it gets to the US, the water is reconstituted with the fruit to make 100% fruit juice. the label will show about 30 grams of sugar, however, those are natural sugars from the fruits. those sugars are NOT processed sugars, so they are OK TO DRINK. sugars from other drinks are processed, therefore they are NOT ok to drink. so, if u want to drink juice...in the midst of your water consumption.....you can drink ONE HUNDRED PERCENT FRUIT JUICE!
2.why am i not losing weight? - some of you are struggling with your weight or your progress is moving slowly. i want to give you continued encouragement because you CAN and WILL lose the weight and reach your goal. with that, i will also give you the ugly truth that you need to hear.
a. CARDIO - if you are not doing your morning cardio, you are not burning fat from yesterday. you are not accelerating your metabolism for idle times. you are not burning calories while you are at your desk.
b. CHEATING - if you eat good monday - friday and cheat on the weekends, you essentially are cancelling out monday - friday!! the weekends do not mean its time to eat out and drink alcohol irresponsibly. for those of us who are trying to reach a goal, these are things that we are sacrificing. and believe it, its a short term sacrifice for a life long reward!!
c. NOT eating enough food - if you don't eat every 3 hours, you are not putting your body on a schedule that it can count on. without that schedule, your body will not attack the fat that you are storing, but rather it will hold onto it.
if either of these conditions describe you...this is why you may NOT be losing weight. you can't cheat the system and you cant cheat the scale.
d. FOOD LOG - if you are not logging what you eat, you have no idea what works for your body and what does not. nor do i. we can keep working out till my hair grows down to my butt....and you still will look the same. ARE YOU TIRED OF LOOKING THE SAME?? then take your food log seriously.
the guidelines aren't a sometime thing. its an every day thing. commit and re-dedicate EV-UH-RY single DAY.
its simple. do what i ask, lose weight. don't do it, don't lose weight.
i'd like to congratulate all of you for staying with the program. people on the outside looking in are witnesses to your progress and hard work. many of you are getting compliments, dropping pant sizes and feeling more confident by the moment. this is exactly what perfect phit is for. summer is fast approaching. if you are anything like me, you'll want to show off your new body. i challenge each of you to dig way down deep inside for the next 6 weeks, so that when summer truly arrives...we'll all be ready to hit the beaches!
aside from that, i still get some Frequently Asked Questions that i'd like to address. i think this will benefit everyone to have this information.
1. can i drink juice? yes, you can drink juice. it has to be 100% fruit juice from concentrate. it cannot be "punch", "drink" or even "juice". it must read 100% fruit juce from concentrate. WHY??? fruit juice from concentrate is the natural juice from fruits that has had water removed in order to ship it from abroad. when it gets to the US, the water is reconstituted with the fruit to make 100% fruit juice. the label will show about 30 grams of sugar, however, those are natural sugars from the fruits. those sugars are NOT processed sugars, so they are OK TO DRINK. sugars from other drinks are processed, therefore they are NOT ok to drink. so, if u want to drink juice...in the midst of your water consumption.....you can drink ONE HUNDRED PERCENT FRUIT JUICE!
2.why am i not losing weight? - some of you are struggling with your weight or your progress is moving slowly. i want to give you continued encouragement because you CAN and WILL lose the weight and reach your goal. with that, i will also give you the ugly truth that you need to hear.
a. CARDIO - if you are not doing your morning cardio, you are not burning fat from yesterday. you are not accelerating your metabolism for idle times. you are not burning calories while you are at your desk.
b. CHEATING - if you eat good monday - friday and cheat on the weekends, you essentially are cancelling out monday - friday!! the weekends do not mean its time to eat out and drink alcohol irresponsibly. for those of us who are trying to reach a goal, these are things that we are sacrificing. and believe it, its a short term sacrifice for a life long reward!!
c. NOT eating enough food - if you don't eat every 3 hours, you are not putting your body on a schedule that it can count on. without that schedule, your body will not attack the fat that you are storing, but rather it will hold onto it.
if either of these conditions describe you...this is why you may NOT be losing weight. you can't cheat the system and you cant cheat the scale.
d. FOOD LOG - if you are not logging what you eat, you have no idea what works for your body and what does not. nor do i. we can keep working out till my hair grows down to my butt....and you still will look the same. ARE YOU TIRED OF LOOKING THE SAME?? then take your food log seriously.
the guidelines aren't a sometime thing. its an every day thing. commit and re-dedicate EV-UH-RY single DAY.
its simple. do what i ask, lose weight. don't do it, don't lose weight.
Thursday, February 17, 2011
Morning Cardio
When is the best time of day to do your cardio? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person." Early morning cardio on an empty stomach has three major advantages over exercising later in the day:
Early morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen (carbs) slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen (carb levels) and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
Morning Cardio Benefit #1
So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
Morning Cardio Benefit #2
The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.
Morning Cardio Benefit #3
Burning more fat isn't the only reason you should do morning cardio. The third benefit of morning cardio is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)
Early morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen (carbs) slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen (carb levels) and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
Morning Cardio Benefit #1
So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
Morning Cardio Benefit #2
The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.
Morning Cardio Benefit #3
Burning more fat isn't the only reason you should do morning cardio. The third benefit of morning cardio is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)
Monday, January 24, 2011
Things We Want To Avoid
Good Morning Perfect Phit,
I wanted to provide you all with some information on a few things that we are trying to avoid, Obesity, High Blood Pressure and Diabetes.
These three ailments are prevalent in over 75% of Americans because of one of the following
1. Genetics
2. Poor dieting
3. Lack of exercise
Genetics is not anything that you can do anything about, but the last two...you have control of. I preach over and over about how critical your eating is to the way that you look, but its even more important to your overall health. If you are obese..which does not mean, "disgustingly fat"...you are at a higher risk for all three of these ailments. Obese if having a body mass index of 30 or above. some of us are obese and don't even know it. some of us are obese and still think we are cute. and some of us are obese and are in denial. These ailments are SERIOUS, life threatening situations.
Please read these three snippets and get a general understanding of these ailments so that you can familiarize yourself with them. This is what we are trying to avoid.
you all have a nutritional guideline to follow and a meal selection plan to follow. most people don't have access to these tools until AFTER the doctor prescribes them, along with medicine for treatment of one of the 3 ailments above. let's do everything in our power to avoid the doctor.
make your eating a lifestyle or make taking medicine a lifestyle!!
if you know anyone who suffers from poor dieting or lack of exercise, please share this with them as well. they may want to get ahead of the game too.
Obesity
is defined as having an excessive amount of body fat. Obesity is more than just a cosmetic concern, though. It increases your risk of diseases and health problems such as diabetes and high blood pressure.
Doctors often use a formula based on your height and weight — called the body mass index (BMI) — to determine if you are obese. Adults with a BMI of 30 or higher are considered obese. Extreme obesity, also called severe obesity or morbid obesity, occurs when you have a BMI of 40 or more. With morbid obesity, you are especially likely to have serious health problems.
High Blood Pressure
Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels), which carry the blood throughout the body. High blood pressure, also called hypertension, is dangerous because it makes the heart work harder to pump blood to the body and it contributes to hardening of the arteries or atherosclerosis and the development of heart failure.
The exact causes of high blood pressure�are not known. Several factors and conditions may play a role in its development, including:
Diabetes
Eating sweets or the wrong kind of food does not cause diabetes. However, it may cause obesity and this is associated with people developing Type 2 diabetes.
The following risk factors increase the chances of someone developing Type 2 diabetes:
I wanted to provide you all with some information on a few things that we are trying to avoid, Obesity, High Blood Pressure and Diabetes.
These three ailments are prevalent in over 75% of Americans because of one of the following
1. Genetics
2. Poor dieting
3. Lack of exercise
Genetics is not anything that you can do anything about, but the last two...you have control of. I preach over and over about how critical your eating is to the way that you look, but its even more important to your overall health. If you are obese..which does not mean, "disgustingly fat"...you are at a higher risk for all three of these ailments. Obese if having a body mass index of 30 or above. some of us are obese and don't even know it. some of us are obese and still think we are cute. and some of us are obese and are in denial. These ailments are SERIOUS, life threatening situations.
Please read these three snippets and get a general understanding of these ailments so that you can familiarize yourself with them. This is what we are trying to avoid.
you all have a nutritional guideline to follow and a meal selection plan to follow. most people don't have access to these tools until AFTER the doctor prescribes them, along with medicine for treatment of one of the 3 ailments above. let's do everything in our power to avoid the doctor.
make your eating a lifestyle or make taking medicine a lifestyle!!
if you know anyone who suffers from poor dieting or lack of exercise, please share this with them as well. they may want to get ahead of the game too.
Obesity
is defined as having an excessive amount of body fat. Obesity is more than just a cosmetic concern, though. It increases your risk of diseases and health problems such as diabetes and high blood pressure.
Doctors often use a formula based on your height and weight — called the body mass index (BMI) — to determine if you are obese. Adults with a BMI of 30 or higher are considered obese. Extreme obesity, also called severe obesity or morbid obesity, occurs when you have a BMI of 40 or more. With morbid obesity, you are especially likely to have serious health problems.
High Blood Pressure
Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels), which carry the blood throughout the body. High blood pressure, also called hypertension, is dangerous because it makes the heart work harder to pump blood to the body and it contributes to hardening of the arteries or atherosclerosis and the development of heart failure.
The exact causes of high blood pressure�are not known. Several factors and conditions may play a role in its development, including:
- Smoking
- Being overweight or obese
- Lack of physical activity
- Too much salt in the diet
- Too much alcohol consumption (more than 1 to 2 drinks per day)
- Stress
- Older age
- Genetics
- Family history of high blood pressure
- Chronic kidney disease
- Adrenal and thyroid disorders
Diabetes
Eating sweets or the wrong kind of food does not cause diabetes. However, it may cause obesity and this is associated with people developing Type 2 diabetes.
The following risk factors increase the chances of someone developing Type 2 diabetes:
- Increasing age;
- obesity; and
- physical inactivity.
Tuesday, January 11, 2011
The Challenge
Good Afternoon Perfect Phit,
As you are all aware, I issued a challenge to everyone to lose 5 lbs during the month of December. I chose December because traditionally its the most challenging month to stay focused on good eating habits.
It is with great pleasure that I congratulate 2 team members who accepted and met the challenge.
Congratulations to Tunesia. She lost 8 lbs during the month of December!!
Congratulations to Bobbi. She lost 6 lbs during the month of December!!
Kudos to Carolyn and Alanna for alllllllmost getting there:)
Bobbi and Tunesia are examples of what eating properly will do. Great Job to you both.
Remember, don't get cute and think that you've made it. we still have more to do. Stay focused.
I had a conversation with a client today who struggles with eating every three hours. I suggested that she treat her eating like she treats her job. Then it hit me....that is exactly how we should treat our eating schedules.
YOUR BODY IS YOUR BOSS!! whatever it is that you do, order processing, sales calls, teaching, administration, inbound calls...whatever it is...there's a certain protocol that you must follow in order to be successful at your job. if you do not follow protocol, your boss will be unhappy, resulting in "consequences and reprecussions". if your boss told you to place an order every three hours, would you do it? would you keep saying, "i forgot" or " i didn't plan my orders today". if he said, place an order with no sugar and no fat, would you place an order with a small amount of both and say,"well, its not a lot of sugar or fat,so i figured it would be ok".
No, if your boss asked you to do something every 3 hours with specific instructions, you'd do it! so treat your BODY AS YOUR BOSS! your body is requesting that you eat every 3 hours, with specific instructions,that you've been given over and over and over and over again. not doing so will result in consequences and repricussions. your body is requesting that you do cardio every morning before you eat in order to get your metabolism going. in other words...."before you place any new orders, make sure that yesterday's orders went through correctly".
clearly, we all can follow orders or we wouldn't still be employed. (well, i know some of you very well and i'm not surprised at your hard headed nature..but anyway) so, TREAT YOUR BODY AS YOUR BOSS AND FOLLOW DIRECTIONS.
As you are all aware, I issued a challenge to everyone to lose 5 lbs during the month of December. I chose December because traditionally its the most challenging month to stay focused on good eating habits.
It is with great pleasure that I congratulate 2 team members who accepted and met the challenge.
Congratulations to Tunesia. She lost 8 lbs during the month of December!!
Congratulations to Bobbi. She lost 6 lbs during the month of December!!
Kudos to Carolyn and Alanna for alllllllmost getting there:)
Bobbi and Tunesia are examples of what eating properly will do. Great Job to you both.
Remember, don't get cute and think that you've made it. we still have more to do. Stay focused.
I had a conversation with a client today who struggles with eating every three hours. I suggested that she treat her eating like she treats her job. Then it hit me....that is exactly how we should treat our eating schedules.
YOUR BODY IS YOUR BOSS!! whatever it is that you do, order processing, sales calls, teaching, administration, inbound calls...whatever it is...there's a certain protocol that you must follow in order to be successful at your job. if you do not follow protocol, your boss will be unhappy, resulting in "consequences and reprecussions". if your boss told you to place an order every three hours, would you do it? would you keep saying, "i forgot" or " i didn't plan my orders today". if he said, place an order with no sugar and no fat, would you place an order with a small amount of both and say,"well, its not a lot of sugar or fat,so i figured it would be ok".
No, if your boss asked you to do something every 3 hours with specific instructions, you'd do it! so treat your BODY AS YOUR BOSS! your body is requesting that you eat every 3 hours, with specific instructions,that you've been given over and over and over and over again. not doing so will result in consequences and repricussions. your body is requesting that you do cardio every morning before you eat in order to get your metabolism going. in other words...."before you place any new orders, make sure that yesterday's orders went through correctly".
clearly, we all can follow orders or we wouldn't still be employed. (well, i know some of you very well and i'm not surprised at your hard headed nature..but anyway) so, TREAT YOUR BODY AS YOUR BOSS AND FOLLOW DIRECTIONS.
Tuesday, December 28, 2010
I'm Not Happy
OK,
Perhaps I'm talking to myself when i speak about nutrition. it seems that i am because i've noticed that the food logs (majority) lately are not getting better.
what i expect is that your eating habits continue to get better and better. i expect that you take your nutrition seriously and understand your food log, and not just write stuff down to turn in your homework. i expect that you know the difference between proteins and complex carbs,and that protein is the FUNDAMENTAL BUILDING BLOCK TO OUR SUCCESS!!
your nutritional guideline has everything you need to eat properly. why then am i seeing meals without protein, meals with only carbs, meals with fattening carbs, entire days with no protein, etc.
we are running this treadmill getting minimal results each month because we are not getting better with our eating. if you have been with me for 2 months or more, there's NO darn reason that you should not be getting better with your eating. if you still don't know how you should be eating, please let me know. here are a few things that are beginning to burn me up:
1. eating poorly on the weekends: we are all on the go on the weekends. plan ahead. make sandwiches, drink a protein shake, take boiled eggs, canned tuna or salmon, fruit bags.....ANYTHING. just eat! taking weekends off is NOT good. we can't afford 2 days of poor eating each week. that's 8 days of poor eating each month....provided that you eat PERFECTLY the rest of the week. now, imagine....8 days of poor eating out of 30 days. that's roughly 25% of the month that you eat poorly. see how it adds up?
2. not eating protein: chicken, fish, beef, turkey and eggs. chicken, fish, beef, turkey and eggs. chicken, fish, beef, turkey and eggs. chicken....you get the point! u can boil it, saute it, grill it, broil it, bake it, marinate it, microwave it, George foreman it....do whatever you need to do with it, but eat it. your diet must have more protein than anything else. PROTEIN is good for you. its the best thing you can do for your body. its better than a handful of nuts, three wheat thins, a peanut butter sandwich, a can of soup, granola or all the other stuff i see of these food logs. quick/easy protein options:
turkey or beef burger patties - make a bunch in advance and take em with you
boiled eggs
canned tuna or salmon
chicken/turkey/beef deli sandwiches
protein shakes
3. understand what a carbohydrate is and what it does to your body - a complex carb is an energy source. it is not used by your body to help you burn fat or lose weight. it is a compliment to a diet high in protein. most of you have sit down jobs and eat TONS of carbs daily and sit at a desk, therefore you are not using the carb for energy, but rather allowing it to go to waste. if you fit this bill, you should eat more proteins and fruits than carbs while at work.
4. NUTS ARE FATTENING. period. they taste great and have protein, but the amount of fat they contain isn't worth the protein.
now that we've gotten a few things cleared up, i expect food logs go get cleaner and continue to move in the positive direction or i expect a lot of questions this week during training sessions. many of you have suffered the consequence of bad food logs during your workouts. if i have to burn the fat for you, it will not be as easy as you doing it by eating properly.
like our parents always said, "i do this because i love you". LOL.
the first person to txt me and tell me how many times i wrote "protein" in this blog gets a free session.
Perhaps I'm talking to myself when i speak about nutrition. it seems that i am because i've noticed that the food logs (majority) lately are not getting better.
what i expect is that your eating habits continue to get better and better. i expect that you take your nutrition seriously and understand your food log, and not just write stuff down to turn in your homework. i expect that you know the difference between proteins and complex carbs,and that protein is the FUNDAMENTAL BUILDING BLOCK TO OUR SUCCESS!!
your nutritional guideline has everything you need to eat properly. why then am i seeing meals without protein, meals with only carbs, meals with fattening carbs, entire days with no protein, etc.
we are running this treadmill getting minimal results each month because we are not getting better with our eating. if you have been with me for 2 months or more, there's NO darn reason that you should not be getting better with your eating. if you still don't know how you should be eating, please let me know. here are a few things that are beginning to burn me up:
1. eating poorly on the weekends: we are all on the go on the weekends. plan ahead. make sandwiches, drink a protein shake, take boiled eggs, canned tuna or salmon, fruit bags.....ANYTHING. just eat! taking weekends off is NOT good. we can't afford 2 days of poor eating each week. that's 8 days of poor eating each month....provided that you eat PERFECTLY the rest of the week. now, imagine....8 days of poor eating out of 30 days. that's roughly 25% of the month that you eat poorly. see how it adds up?
2. not eating protein: chicken, fish, beef, turkey and eggs. chicken, fish, beef, turkey and eggs. chicken, fish, beef, turkey and eggs. chicken....you get the point! u can boil it, saute it, grill it, broil it, bake it, marinate it, microwave it, George foreman it....do whatever you need to do with it, but eat it. your diet must have more protein than anything else. PROTEIN is good for you. its the best thing you can do for your body. its better than a handful of nuts, three wheat thins, a peanut butter sandwich, a can of soup, granola or all the other stuff i see of these food logs. quick/easy protein options:
turkey or beef burger patties - make a bunch in advance and take em with you
boiled eggs
canned tuna or salmon
chicken/turkey/beef deli sandwiches
protein shakes
3. understand what a carbohydrate is and what it does to your body - a complex carb is an energy source. it is not used by your body to help you burn fat or lose weight. it is a compliment to a diet high in protein. most of you have sit down jobs and eat TONS of carbs daily and sit at a desk, therefore you are not using the carb for energy, but rather allowing it to go to waste. if you fit this bill, you should eat more proteins and fruits than carbs while at work.
4. NUTS ARE FATTENING. period. they taste great and have protein, but the amount of fat they contain isn't worth the protein.
now that we've gotten a few things cleared up, i expect food logs go get cleaner and continue to move in the positive direction or i expect a lot of questions this week during training sessions. many of you have suffered the consequence of bad food logs during your workouts. if i have to burn the fat for you, it will not be as easy as you doing it by eating properly.
like our parents always said, "i do this because i love you". LOL.
the first person to txt me and tell me how many times i wrote "protein" in this blog gets a free session.
Monday, December 27, 2010
GETTINCUTE
Welcome back Perfect Phit family,
i hope everyone had a great holiday. now its back to business. its time to dig back in and rededicate ourselves toward our goal. if you recall i challenged everyone to lose 5 lbs during the month of December.
i purposely did that because December is the most difficult month to maintain discipline, because of holiday, travel, kids out of school, etc. If you can conquer december, the rest of the year will be a piece of cake.
Beginning on Monday, Jan 2nd we will begin weigh ins for everyone for 201. i want to see who took the challenge and who was able to meet the challenge.
as we move forward, i want to reinforce the most important aspect of what we do....NUTRITION! our goals are on our dinner plates, our lunch bags, our snack packs and at breakfast. THIS IS WHERE WE WIN!
for those of you who are not aware, there's a disease going around that i want to make sure none of you acquire it. its called "gettincute"!!
Yes, GETTINCUTE is a widely spreading disease and its prevalent among those who are trying to lose weight and life a healthier lifestyle. its airborne, so its easy to catch. people who suffer from GETTINCUTE usually don't see the signs of having it until its too late. there are 3 stages of GETTINCUTE that you should be aware of:
1. oh you fancy, huh - the first stage of gettincute is when people lose the initial 5 to 10 lbs and begin to celebrate by saying, "i deserve a cheat day or a treat". and that one cheat day or treat opens the door to a mental lapse in discipline.
2. DUECES - the second stage of gettin cute is when we throw up the deuces and stop doing what got us the 1st 5 to 10 lbs of weight loss. we stop doing cardio daily. we stop eating 5-6 small meals a day and we begin making excuses why we cant work out.
3. Back to life...back to reality - NOW you've slowed down your metabolism, you don't feel your body moving in right direction and you panic. you start thinking, "diet" or "running" or "not eating" to lose the weight again.
usually when stage 3 of GETTINCUTE is acquired, you've lost the battle. don't let this be you. don't become the next victim of this disease.
what do you need to do:
GET BACK ON TRACK - if you fall off, get back up. keep getting back up until you no longer fall off. the common misconception is that if you try to lose weight and fail, ur done. its through, the mission has failed. NO. as long as the desire is there, continue to fight the battle.
EAT every 3 hours every day, ESPECIALLY ON WEEKENDS when you are busy and on the go. i've heard many of you say, "i eat great except for the weekends". well, that's 2 days that you store fat. we can't have that. its counteracting everything that we work hard monday thru friday to accomplish. even if its the same turkey sammich and an apple (yes, i said sammich)....do what's necessary to eat every 3 hours. by now, you all know that it works...so let's get it right.
you've heard me say it, the body that we work on now, will be on display this summer. don't get left behind. do the work NOW.
eat right and do your daily cardio. no excuses.
i hope everyone had a great holiday. now its back to business. its time to dig back in and rededicate ourselves toward our goal. if you recall i challenged everyone to lose 5 lbs during the month of December.
i purposely did that because December is the most difficult month to maintain discipline, because of holiday, travel, kids out of school, etc. If you can conquer december, the rest of the year will be a piece of cake.
Beginning on Monday, Jan 2nd we will begin weigh ins for everyone for 201. i want to see who took the challenge and who was able to meet the challenge.
as we move forward, i want to reinforce the most important aspect of what we do....NUTRITION! our goals are on our dinner plates, our lunch bags, our snack packs and at breakfast. THIS IS WHERE WE WIN!
for those of you who are not aware, there's a disease going around that i want to make sure none of you acquire it. its called "gettincute"!!
Yes, GETTINCUTE is a widely spreading disease and its prevalent among those who are trying to lose weight and life a healthier lifestyle. its airborne, so its easy to catch. people who suffer from GETTINCUTE usually don't see the signs of having it until its too late. there are 3 stages of GETTINCUTE that you should be aware of:
1. oh you fancy, huh - the first stage of gettincute is when people lose the initial 5 to 10 lbs and begin to celebrate by saying, "i deserve a cheat day or a treat". and that one cheat day or treat opens the door to a mental lapse in discipline.
2. DUECES - the second stage of gettin cute is when we throw up the deuces and stop doing what got us the 1st 5 to 10 lbs of weight loss. we stop doing cardio daily. we stop eating 5-6 small meals a day and we begin making excuses why we cant work out.
3. Back to life...back to reality - NOW you've slowed down your metabolism, you don't feel your body moving in right direction and you panic. you start thinking, "diet" or "running" or "not eating" to lose the weight again.
usually when stage 3 of GETTINCUTE is acquired, you've lost the battle. don't let this be you. don't become the next victim of this disease.
what do you need to do:
GET BACK ON TRACK - if you fall off, get back up. keep getting back up until you no longer fall off. the common misconception is that if you try to lose weight and fail, ur done. its through, the mission has failed. NO. as long as the desire is there, continue to fight the battle.
EAT every 3 hours every day, ESPECIALLY ON WEEKENDS when you are busy and on the go. i've heard many of you say, "i eat great except for the weekends". well, that's 2 days that you store fat. we can't have that. its counteracting everything that we work hard monday thru friday to accomplish. even if its the same turkey sammich and an apple (yes, i said sammich)....do what's necessary to eat every 3 hours. by now, you all know that it works...so let's get it right.
you've heard me say it, the body that we work on now, will be on display this summer. don't get left behind. do the work NOW.
eat right and do your daily cardio. no excuses.
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