The Bachelor's Shopping List - The SMARTER Version

Over a year ago I posted some dribble about what I am currently eating and "cooking" to remain lean and healthy.  As I mentioned previously, I've recently gained some long overdue insight in the area of nutrition and "dieting."  I want to share with you my newly revised edition of the bachelor's shopping list.

The same basic rules apply:  I still have no one to cook for me (say it together..."awww, poor guy"), I still can't cook worth a lick, and I still like to make my trips to the grocery store quick and cheap!  Although the cheapness of this list has all but gone away due to the influx of organic foods, the cost is more than worth the benefits! 

I'll give you the staples of my diet and a little insight to why.  Here we go:

1. Organic milk - Refer back to my previous post about the negative effects of regular old dairy.  I used to drink almost a half gallon of homogenized milk a day!  No wonder I have/had so many issues with inflammation.  I only use it in my oatmeal, tea, and coffee.  No more "glasses" of milk of any kind for this guy.

2.  Cage-free brown eggs - I make an omelette EVERY morning with two or three of these bad boys.  Don't worry about the cholesterol in the yolks unless you have severe cholesterol issues.  Research shows that the cholesterol in eggs won't effect you all that much if you exercise regularly and don't have already have high cholesterol.

3.  Organic baby spinach - I put about 1/2 cup in my omelette each day, use it for all my salads, and also top every sandwich (when I eat them) with the stuff.

4.  Organic green peppers - Again, these are added to my daily omelette, tossed in my salads, and on top of my sandwiches.

5.  Frozen mixed berries - If you make protein shakes and don't include these guys, what are you doing???  I'd be lost without them!

6.  Bananas (organic if you can) - They come pre-wrapped and travel like a gem.  Nutritious and convenient!

7.  Nature's Promise organic turkey cutlets - Throw them on the Foreman Grill and use them for a variety of different lunch and dinner options.  They're very thinly sliced and great in salads, wraps/sandwiches or all by themselves with some veggies.

8.  Frozen veggies - Yes the microwavable kind (steaming, grilling, or boiling veggies counts as cooking, so I don't do it).

9.  Natural cheese - OK, this goes against my anti-dairy thing, but I can't have an omelette or a wrap/sandwich without one HALF of a slice tossed in.  I am human.

10.  Orange juice - I know it's loaded with sugar, but a small glass first thing in the morning tastes SO good!

11.  Green tea - No brainer

12.  Newman's Own organic vanilla caramel coffee - Again, a no brainer

13.  Truvia sweetener - I need it in my coffee and/or tea, so I try to keep it "natural"

14.  Organic apples - Almost forgot them...a must have!

15.  Oatmeal - I use Nature's Promise organic rolled oats.  I just add organic milk and pop it in the microwave.  Its actually better tasting than any other regular old oatmeal I've had.

16.  Emerald cocoa roasted almonds - I keep them in my car.  For a quick snack, grab a handful and you'll feel like you just had a dessert!

17.  Skippy natural peanut butter - This is probably my favorite thing on the list.  I include it in EVERY shake and hammer down a tablespoon just about every time I walk past the pantry.

That's really all I can think of right now and I know what you're thinking, "he has to eat more than just this."  I wish I could tell you that I did.  Other than my cheat meals or when I go out with friends, this is sadly about all I eat. I make as many different combinations of meals as I can with the above ingredients and also drink TONS of protein shakes as meal replacements and c'mon I'm a bachelor...I drink a fair share of my calories too :)

Let me know what you think of my new list and let me know what your shopping cart looks like.

You only get 1!

New Year, New Knowledge

It's no secret that the health and fitness industry is a constantly changing,hard to follow discipline.  You can go buy five different fitness magazines right now and there is a great chance you will find contradicting articles in all of them. 

From the way to train, the way to eat, the way to supplement, and the way to recover it seems that there is always some new trend or research to confuse the hell out of us.  How do you know which is right?  More importantly, how do we know which is right for you?

I wish I could give you that answer, but unfortunately I can't.  It takes some time to get to know your body and how it responds to different stimuli.  What works for you won't necessarily work for me and vice versa.  I'm going through the struggle myself right now and I want to share with you some knowledge that I have gained recently that already lead to some pretty exciting results.

Back in May I posted about things I'm currently excited about (currently being the key word).  In this post I'm going to list some new things I'm currently doing in my own experimentation to find the right mix to looking and feeling my best ever. 

I no longer want to be the guy who looks the same as he did three, five, or even ten years ago.  Being able to maintain a healthy weight and decent physique for over ten years is an accomplishment in itself, but my new desire to look and feel amazing over age 30 will take a little bit more attention to detail, focus, and sacrifice. 

Here are a  few things I'm trying that have definitely worked for me thus far and may work for you too:

1.  Increased Fish Oil Supplementation - I used to take 2 grams a day and wandered what the heck it was actually doing for me.  Sure it's great for the cardiovascular system, but I wasn't feeling that result.  The true benefits of proper fish oil supplementation include:  decreased inflammation, lower body fat, better skin, improved brain function, higher sex drive, and better recovery.  I increased my dosage to 6-8 grams each day and I gotta tell you, I've been experiencing ALL OF these benefits.

2.  Decreased (almost eliminated) Dairy Consumption - I used to drink close to a half of a gallon of plain old homogenized 1% milk a day...I now realize how truly harmful that was to my body.  Studies have shown the negative effects of dairy on the body.  Non-organic dairy is extremely inflammatory and has been linked to certain cancers and other illnesses. 

Now to say I went cold turkey and quit dairy all together after drinking as much as I did would be crazy.  I now only include organic milk in my oatmeal, coffee, and tea and stopped eating yogurt (I may consume some organic greek yogurt here and there).  I only recently made this change and can't wait until I start to feel the benefits of it!

3.  Decreased Carbohydrate Consumption - I've never done this before and I was worried about how miserable and worn down it would make me.  I limit my carbohydrate consumption to cheat days, breakfast, fruits/vegetables and my #1 vice alcohol.  This has been surprisingly easier than I thought it would be and it has had zero effect on my energy levels.  This is by far the biggest contributing factor to my decreased body fat percentage and improved appearance in the mirror.

4.  No More Program Hopping - It takes at least 4-6 weeks to find out if your fitness program works for you.  Aside from nutrition, this is the main reason that people look the same as they did for years even though they train hard and often.  They either program hop or do the same exact thing over and over and over again for years.  Neither of those methods work.  Plan to devote 4-6 weeks to a program, have a trainer or strength coach write the program for you, and STICK TO IT!  Program hopping doesn't work.

5.  Sprinting - Want to sweat, burn fat, and feel like an athlete?  Just sprint baby!  Either immediately after your strength training routine or on your non-strength training days plan to spend 15 - 25 minutes sprinting.  Some methods are better than others; like outside versus the treadmill and hills versus the track. The bottom line is that it all works.  Find your range and speed that you can challenge yourself with without risking injury and aim to increase those ranges and speeds each time you sprint.  This has helped me feel stronger, makes "cardio" tolerable, and has helped me stay injury free when playing sports.

These five things (amongst others) have definitely helped me achieve some pretty cool and exciting results recently and I think they can help you too.  It's always a challenge trying to find out how to improve the way you look and feel. Make it a goal to train, eat, and live smarter and it doesn't have to be so frustrating.  Your body will tell you what is working and what isn't and if it doesn't, your mirror will! 

You only get 1!

The Hangover Workout

Yeah that's what I said, "The Hangover Workout!" Here's the situation; you went out and partied a little bit too hard on Friday night knowing full well that you needed to hit the gym the next morning. Another issue is the fact that you have to be somewhere on Saturday afternoon by noon and you woke up at 10am. How can you get in a total body fat-burning workout and sweat like a pig to burn off some of those empty calories you railed down your gullet last night?

Simple...try the workout I came up with (and did) when I found myself in this exact predicament this past weekend! The entire workout including warm-up and stretching afterwards should only take you 30 minutes and I guarantee the Miller Lite will be flowing from your pores like a midday Florida rain storm. Here we go:

Warm-up - 8 to 10 minutes on elliptical, bike, or treadmill

Series 1 - 3 exercises, no rest between rounds

round 1 - 10 40lb. two-arm dumbell swings, 10 push-ups, 100 jump rope revolutions

round 2 - 9 40lb. two-arm dumbell swings, 9 push-ups, 90 jump rope revolutions

rounds 3 to 10 - work all the way down to 1 rep and 10 revolutions without rest

2 minute rest

Series 2 - squat, curl, and press

perform the 30lb. dumbell squat, curl, and press just as you did the previous series. Start with 10 reps, rest 15-30 seconds, do 9, rest 15 - 30 seconds, do 8, etc. etc. all the way to 1 rep.

2 minute rest

Series 3 - 2 exercises, no rest

alternate between kneeling cable crunch and dumbell shrugs

perform 4 sets of 15 repetitions of each move without rest

Stretch then enjoy your Saturday knowing that you burned some solid calories and feel better for doing so! You only get 1!

My "9 Rounds to the Ground" Challenge

Are your visits to the gym becoming stale, boring, and feeling more like a chore than something you enjoy? Did you ever try stepping outside those walls and giving yourself a good old fashioned and likely deserved butt-kicking? Try this challenge workout that I dreamt up and you'll be sure to get a great total body workout and burn fat like no other!

Here is what you'll need: a watch, a set of moderate weight dumbells (fit dudes 25 - 30 lbs., fit chicks 15 - 20 lbs.), a kick-ass playlist on your iPod, and some water.

Someday I'll actually post a video of some of my workouts, but for now enjoy my somewhat awful descriptive writing. Here is the challenge: "9 Rounds to the Ground"

Warm-up

5 minutes of dynamic movements (walking, jogging, heel kicks, hi-knees, jumping jacks, lateral shuffles, etc.) to break a light sweat and elevate your heart rate.

Start your timer and see how long it takes you to complete the entire 9 rounds. Rest as needed, but keep the clock running!

Round 1

20 Steam-engines each side (think standing bicycle crunch)

16 up-down planks (alternate from hands to elbows while holding plank position - 8 each)

10 burpees

20 crunches

* perform all four exercises in order repeating the series three times

Round 2

20 push-ups
20 speed squats (no weight)

20 bent over dumbell rows

20 alternating forward lunge (10 each leg, no weight)

* perform all four exercises in order repeating the series three times

Round 3

20 single arm dumbell clean and press (10 each arm)

20 crunches

20 push-ups

16 alternating jumping lunges (8 each side)

* perform all four exercises in order repeating the series three times - stop timer!

Round 4 - fall to the ground and curse me

Don't forget to stretch thoroughly afterwards and come back here to post your time.

HAVE FUN!

A Dozen Things I'm Currently Excited About

There are a few things currently keeping me going, motivating me, or downright rocking my little world and I want to share them with you. From food and drinks to clothing to websites to music to workouts...these things are just flat out STELLAR!

1. NO-XPLODE Pre-Workout Formula by BSN - This stuff has been around for a while but I was always the guy who just drank coffee or a sugar-free Red Bull before my workouts. I now know what all the hoopla has been about. The mind-blowing pumps, mental focus, and sustained energy I get from it has increased the effectiveness and efficiency of my workouts more than straight caffeine will ever do! Get it here: http://www.dpsnutrition.net/get_item_bs026.htm

2. These 3 songs: Usher - OMG, Eminem - I'm Not Afraid, and Big Boi - Shutterbug. I'm sure these three songs will all be over-played and ruined in a few weeks, but for now they just do it for me.

3. Clif Peanut Butter Builder's Bars - Awesome healthy snack! 270 calories, 30 grams of carbohydrates, 20 grams of protein, 4 grams of fiber, and it's all-natural.

4. High Intensity Interval Training - If you have not already incorporated this into your workout program, forgive me for saying this, but your training routine SUCKS! Nothing will tax your cardiovascular system and get you in fat-burning mode better and more efficiently than interval training. Google it, learn how to do it properly, and get going! Thank me later when you're constantly popping your shirt off this summer to show off your shredded abs.

5. Along the same lines... Challenge Workouts - these high-intensity workouts will beat a grown man to his knees. My favorites include: The 300 workout http://www.youtube.com/watch?v=ggiYjRelWgc , Ultimate Warrior Challenge http://www.youtube.com/watch?v=rZQqFZ-NEGw , and The Spartacus Workout http://www.youtube.com/watch?v=DkDrKytCpqU
Try them out and each time you perform them, try to do it better, faster, or heavier than last time. These types of workouts should only be done about once every two weeks as a supplement to your regular training.

6. Solid Colored Tees - If you are over the age of 28, not a professional MMA fighter and are still wearing bedazzled, artistic t-shirts (think Ed Hardy and Affliction) you should be filed in either the "douchebag" or the "you're not in college anymore, get over it" category.

7. Diet Green Tea Ginger Ale and Vodka with two limes - IT'S GOOOD!! Thanks Chris!

8. Along the same lines... Drinking Bud Light Lime at the beach - they just flat out go together like PB and J! Don't get me wrong, I am and will always be a Miller Lite guy, but at the beach for some reason, it's the BLL!

9. These two websites: http://www.tmuscle.com/ and http://www.thenategreenexperience.com/

10. Kashi Go Lean Crunch and Kashi Honey Toasted Oats Cereal in a freezer bowl - mix these two cereals in a freezer bowl (rinse a cereal bowl out with cold water and place it in the freezer overnight) with blueberries or bananas. You'll be hooked and you can thank me (or my buddy Jay) later for telling you about the frozen bowl trick! Your cereal and milk will stay ice cold and crispy the whole time you eat it.

11. EVOS Restaraunt - "Feel Great Fast Food" is their slogan and let me tell you, this stuff is great! I realize that the air-baked fries and chicken strips are not actually "healthy" as they advertise, but the "Tea Heaven" section featuring three different types of unsweetened iced teas, the turkey avocado wrap, and grilled steak wrap along with their low-fat vegetarian chili are spectacular! check em' out here: http://www.evos.com/

12. TRX Suspension Training - this may be a shameless plug, but I've been teaching a Group TRX Class at Harbour Island Athletic Club in Tampa for a few weeks now and I have grown to love this versatile piece of equipment. I have been using the TRX with my 1 on 1 clients for about two years now but this is my first dalliance with it in a group setting. Class is going great and the participants love it! I will be adding to my aresenal as a TRX Instructor by taking some group classes at Powerhouse Gym in Downtown Tampa and I am excited for the challenge. learn more about TRX here: http://www.fitnessanywhere.com/

What are you currently excited about? Maybe 1 of your "things" can become 1 of my "things." I hope you enjoyed this little glimpse into my "box."

You Only Get 1

TRX Group Class

Beginning on Monday, April 19th and continuing each Monday at 6am I will begin teaching a group TRX class at Harbour Island Athletic Club. I just had a brief TRX refresher session with a TRX guru and I forgot how versatile, amazing, and challenging this piece of equipment is!

The TRX is a revolutionary breakthrough in the fitness industry and suspension training is a great way to challenge not only your core but your entire body. Check out the details at http://www.fitnessanywhere.com/

I am excited to add this new teaching skill to my personal training arsenal and I look forward to teaching this fun and challenging class! Come join me!

Tampa Gym Home #2

Since starting as a new Personal Trainer at the Harbour Island Athletic Club on February 15th, 2010 I am finding out more and more why I love Tampa and what it has to offer. Although I am finding it more difficult to build a client base here than I did in the Washington, DC area a few years back, I think the future could be much more promising!

I have met some brilliant trainers already and have been picking their brains about the best way to get "busy" as my strong points are not in the "sales" department, but more in my ability to design PT programs and build strong relationships with my clients.

Beginning April 1st and running for 6 weeks every Tuesday and Thursday from 6:30am to 7:30am I will be offering an outdoor "Flip-Flop Camp." What is Flip-Flop Camp? It is simply a toned-down version of the more intense Boot Camps that are out there. Generally the clientele will consist of the following: beginner exercisers, overweight population, over 40 population, and those looking to learn the basics of strength and circuit training in a FUN atmosphere using minimal equipment.

Come join us and have FUN getting into better shape and enjoying the company of others trying to do the same thing!

You Did What? Now Do This

Everyone knows that there is no big secret to losing weight, it takes hard work, proper nutrition, and most importantly, consistency. Weight loss is all based on calories taken in versus calories burned. If you burn more calories than you take in you'll lose weight, if you don't, you won't...it's that simple.

Here are some examples of things we like to indulge in and their calorie contents followed up with an example of what you'll have to do to burn those calories back off.

All of these numbers are based on a person weighing 155 - 175 lbs.

You did what? I drank 10 bottles of Miller Lite watching football last Sunday (hey, they were only $1.50 a bottle) - 960 calories

Now do this. Play 72 minutes of full court basketball (no timeouts)

You did what? I ate 3 slices of plain pizza from a Pizza Hut pan pie - 690 calories

Now do this. Hit the stairclimber for 1 hour and 27 minutes

You did what? I ate 2 Egg McMuffins from McD's because I didn't feel like making a healthy breakfast at home - 600 calories

Now do this. Mow your lawn for 2 hrs and 5 minutes (hope you have a big yard)

You did what? I ate a plain bagel with 2 tbsp. of cream cheese - 450 calories

Now do this. Play 43 minutes of singles tennis

You did what? I thought I was eating healthy on the road and grabbed a grilled chicken ceasar salad from McDonald's - 410 calories

Now do this. Hop your health conscious butt on the treadmill at 5mph for 38 minutes

You did what? I drank 6 RBVs (Red Bull and Vodkas) on a Saturday night bender trying to relive my youth - 1062 calories

Now do this. Have fun rockstar, because now you have to do some mosh pit type rock and roll dancing for 4 hours and 2 minutes!

You did what? I needed something greasy after all my late night partying to cure my awful hangover, so I hit up Arby's for a Beef n' Cheddar and large order of those amazing curly fries - 1040 calories

Now do this. Since you can't run or you'll probably vomit, hit the treadmill for 2 hours and 50 minutes of walking at 4 mph

You did what? I ate a 6 inch meatball sub from Subway (it was on wheat and didn't have cheese) - 580 calories

Now do this. Ok meatball, here's a fun way to burn that off...try having some "active" sex for 1 hour and 43 minutes. Yes, doing that deed burns calories too, but good luck making it that long! Good thing you passed on the cheese.

You did what? I needed some comfort food so I rolled into a Wendy's and grabbed a large chili with crackers and a medium chocolate Frosty - 700 calories

Now do this. Hop on the stationary bike for 90 minutes

This shows you that some of our favorite foods and beverages are packed with calories that we may not be aware of and if losing pounds is your goal, you need to adjust some of those decisions you're making or learn how to atone for those decisions with hard work and calorie burning.

Want to check out some of your other favorite foods and drinks and their calorie contents, check out http://www.calorieking.com/ or the http://www.thedailyplate.com/ you may be surprised with what you find.

Introducing Online Personal Training!

Are you one of those people that really want to get into better shape but aren't sure how to do it and don't have the funds to meet with a trainer? Have you ever heard of or thought of online personal training?

Online personal training allows people to get advice, motivation, and customized workouts from a certified professional without having to pay the costly fees of the face to face service. Also, you can do your workouts at home or in your health club on your own schedule.

Is motivation an issue for you? Sure it's great to have workouts emailed to you weekly, but will you actually do them on your own? Online personal training programs also include unlimited access to your trainer via phone or email and some even offer a premium service where your trainer will meet with you once a month or once every few months (depending on where you live). Have I covered all of the bases? Do you think this service is something that you can benefit from? Would you like to receive a customized, easy to understand workout via email once a week like this beginner's exercise program that I recently created using http://www.ptonthenet.com/ ? (click the link below)

http://www.ptonthenet.com/capview.aspx?s=NjI1MjksMjAwOSwxMCw0LDgsMTksRmFsc2UgbEVZQmxkVFVZSTFoOVRuTmNTM1NtUT09&p=856870&e=700

If online personal training is something that you think you might like to try, email me at kfees31@yahoo.com to find out how to get started now!

YOU ONLY GET 1!

"You Got a Door, You Got a Gym!"

"Wanna get bigger, harder, stronger...?" This is the question asked of us by Jake Steinfeld creator of the Body By Jake line of fitness products in his new infomercial for the Tower 200.

I am usually the first 1 to point out the flaws and ridiculousness of infomercial fitness products (it may be the horrible acting in the adds or the guarantees each product promises to deliver), but I think this 1 may have finally sold me!

Here is the skinny on the Tower 200:

http://www.youtube.com/watch?v=uINmw0smNQ8

(Ok, maybe the voice over in the ad is a bit annoying and seeing Greg Plitt perform the 200 exercises is a bit distracting to you ladies, but that aside, I think they do a good job of selling the product)

The reason I am sold on this product is this; I worked as a trainer at a private personal training studio in Vienna, VA for two years and the owner there had a Smart Gym as her only cable pulley system. When I first saw this ancient piece of equipment I thought, "well, this needs to go." but after training my clients on it and using it myself, I found it to be a very effective replacement for those expensive cable pulley machines. The Tower 200 from Body By Jake is basically the 2010 design of the old school Smart Gym with added resistance of up to 200 lbs.

For only $14.95 you can own the Tower 200, an exercise DVD (more on that in a second), and an exercise wall chart. I can definitely see the value of this and I think if you are the type of person that refuses to join a gym and wants to get into some strength training from home, you should look into purchasing this product.

Now I must let you all know that I am not endorsing this product for any monetary gain. Also, I have never touched or seen the live version of this product and I cannot speak to the quality of the craftsmanship, but they do offer you a lifetime warranty which says something about it's durability. What I'm saying is this, based on a first impression and having used a similar product and gotten (and given) results from it, I am comfortable standing behind it and letting my readers know my professional opinion.

I do have 1 problem with the ad and that is the guaranteed results that you will get "bigger, harder, and stronger in just 11 minutes a day with Randy Couture's 11 Minute No Excuses Workout." Hopefully by now you realize that you will not see results in just 11 minutes a day (although 11 minutes are better than 0 minutes) and that diet combined with exercise and consistency is the key to a better looking, healthier body. The add just needed a famous face to help push sales along, and why not piggy-back 1 of the most popular things going right now, MMA fighting?

I'd love to know what people think about it after using it, so please feel free to get back to me if you or someone you know gets a chance to use the Tower 200. I may eventually purchase 1 for myself, but for those of you that know me know that I am a "gym rat" and prefer the health club atmosphere.

Five Reasons Why the Fall is a Great Time to Better Yourself

In the northeast (where most of you are) the leaves are changing, it's dark when you go to work in the morning and carrying around a hoody in the evening is always a smart idea. Yes, it's autumn and that means football, Halloween, new prime time TV shows, and unfortunately, more time spent on our butts...eating junk! Here are five reasons why this is the time you should be attacking your health and fitness plan with unbridled enthusiasm instead of giving in to the season's many pitfalls.

1. Football on TV - What do we do while watching football? Most of us tend to stuff our face unconsciously with salty snacks and drown them out with calorie filled alcoholic or sugary beverages. This is not the time to skip the gym! In the summer when we are outdoors and burning calories, it is OK to spoil yourself a bit with some of your favorite guilty pleasures, but in the fall, Saturdays and Sundays are usually spent plopped in front of your TV with your hand in a Doritos bag. Make it a point to get to the gym early on Saturday and/or Sunday mornings before the games begin. This way you have burned your calories for the day and slipping in a few extra during the game is not a crime. If you don't make that time to burn your calories, they just continue to add up on you and wreak havoc on your waistline.

2. Cooler temperatures - This goes without saying, the crispness in the cool autumn air is the greatest feeling in the world to an outdoor exerciser. Humidity is all but gone and the sun doesn't beat on you without restraint. Keep your sweating to a minimum and enjoy your exercise much more in the months of September, October and the start of November.

3. Halloween candy - Admit it, you do not have to be a child to fall prey to those evil baskets of Halloween candy sitting ALL OVER THE PLACE! Those sugar-filled demons are dying to add hundreds of extra calories to your daily diet without you ever even thinking about it. Want to enjoy some of those sweet treats? Spend 15-20 more minutes burning calories at the end of your workout.

4. Kids are back in school - For you stay at home Moms (and Dads), use part of the school day to take care of yourself. The kids are away, make the most of it! Get to the gym, go for a long walk, take a lunchtime Pilates or Yoga class, go for a hike or a bike ride, pop in your favorite fitness DVD and "Sweat to the Oldies" or get in your "P90X" workout for the day. Use this time to take care of yourself so that when the kids get home you have the energy to spend time with them doing the things they like to do.

5. Enjoy the fall harvest - Two of my favorite fruits are plentiful this time of year; apples and pumpkins! Apples are at their juiciest and tastiest in the fall and provide you with an easy way to add fiber, calcium, potassium, vitamin C, and folic acid to your diet. Toss slices on a salad, dip them in some yogurt, or just grab one on your way out the door. Pumpkins help add flavor to some favorite fall recipes and are packed with all kinds of nutrients including: fiber, vitamin C, vitamin E, iron, and potassium. They also are a great source of carotenoids which fight against heart disease and cancer.

Use these tips and make this autumn the best you ever had! Remember, the holidays and winter are right around the corner and that season serves up it's own dish of obstacles to overcome. Learn how to make healthy choices now and avoid "falling" behind.

Back Into the Swing of Things

It's been quite a while since I was able to sit down and post some useful information on here and I wish I was able to do so more regularly, but life sometimes whips a wicked curveball at you and you have to adjust your priorities. In any event, I am back to try to fire up this blog again (well, at least once a week).

The coming months are a tough time of year for a lot of people in terms of their health. Fall and winter sometimes sneak up on us and pull us into a state of hibernation when it comes to working out and eating properly. I am here to help you through these tough months so we can avoid the pitfall of having to make a dreaded New Year's Resolution to get into or back into better shape. We should STAY in great shape and be well year round so we can worry about having fun not about sticking to this mythical creature, "the resolution."

Stay tuned!

BLOG BREAK

I'm in the process of moving from Northern Virginia to good old Pennsylvania, so the addition of new content will be limited for a bit. Stay tuned and keep an eye out for my summer boot camps that I will be starting up in Schuylkill County, PA. I will post details as soon as they are finalized. Until then, I'll leave you with three simple things to do today:

1 - break a sweat (I don't care how you do it)
2 - eat at least two pieces of fruit and two servings of vegetables
3 - go through your pantry and throw away your white bread, sugary cereals, and potato chips

"You Only Get 1"

Do You Want it Bad Enough?

Over the last few weeks I have had numerous friends and family members ask me fitness related questions (no surprise since summer is right around the corner). These questions included:

"What should I do to lose weight"

"I want to lose fat, but not weight, what should I do"

"How do I get bigger calves" (heard that one twice this month!)

"What should I eat to gain (muscle) weight"

"How can I lose 30 ponds in two weeks" (yes, someone actually asked me that!)

"What can I do to lose this" (grabbing a fistful of fat somewhere near the midsection and butt)

I tried my best to give these people my expert advice and recommendations, but it usually circles around to the same result...NOTHING! This brings me to ask myself, "why did they even approach me in the first place?" No doubt they want to show me that they have a desire to change the way they look and feel, but part of me believes that they also thought I was going to tell them the secret of the universe where they can get exactly what they want without doing any of the work to get it. We all know there is no big secret us trainers are keeping to ourselves and you cannot find a better body in a bottle of pills or infomercial product.

I offered free services to these people, but it usually starts with me sending them a food log to complete for five days so that I can look at what they are stuffing down their throat. NOT ONE PERSON has sent me the completed food log back, so that tells me that they just don't care as much as they lead on. Am I incorrect in thinking this? How hard is it to write down everything you eat and drink for a few days and send it along to a trainer for FREE NUTRITIONAL GUIDANCE!?!?!? That task alone can help to shed at least a pound per week without doing any of the sweat work that comes with it.

In some cases I even offered free training hours to help get people jump-started and still, no commitment from these people! Once again this leads me to believe that they just don't want it bad enough. I know people that would pay thousands of dollars to lose or gain weight and I have worked with these people...they have succeeded. I'm not asking for your money and in most cases these people are close friends and family, so I'M FREE. I want nothing more for them than to be happy and healthy forever!

Here is some free quick advice: Start small, keep a food log and show it to a trainer or nutritionist, make a weekly workout schedule, and make exercise as big of a priority as brushing your teeth!

I'll end with this; how bad do you want it? If you have a strong desire to change the way you look and feel GO AFTER IT! If you think there is any easy fix and don't want to put in the time and effort necessary to be where you want to be, don't. It's your life, your body, your future and you have that choice.

Everybody Has 1...

You know what they say about excuses, we all got em' and I'm sick of hearing em'! Here are the top five excuses I hear daily for why people don't workout at all or as much as they should: By the way, THEY ALL STINK!

1) "I don't have time" - Really, you can't find at least 1 hour at least five days a week to devote towards your health and longevity? Tell you what; if you think you can't find time for exercise, send me your schedule! If I can't find you at least five hours in your "crazy" schedule each week, I will personally come to your house or office and train you for FREE once a week for a year!

2) "I can't afford a gym membership" - How much does it cost to go for a walk or a jog? Last time I heard, push-ups and crunches are going pretty cheap right now too!

3) "My (insert body part here) hurts" - Unless you are in a full body cast, there is alwasys something you can do...ALWAYS!

4) "I'm too tired" - Guess what, everyone is TIRED!

5) "Exercise just isn't for me" (yeah, people actually have said this!) - Talk to me when you're constantly at your doctor complaining of injuries and sickness and then talk to me when you're on the verge of dying years earlier than you should. Is it still just not your "thing?"

The best part about all of this is that there is always a way to navigate around these excuses! Remember, "you only get 1"

GET MOVING TODAY! You can thank me later.

Something to GET EXCITED About!

Listen up gang, swimming pools open in one month! Are you ready to expose yourself? Beach trips are right around the corner, are you going body-surfing in your t-shirt?

If you haven't already been prepping yourself for this time of the year, it's time to get your ass in gear! Today is Monday...who doesn't like to start a workout program on a Monday right? In the northeast, which is where most of the people reading this reside, it is 90 degrees outside today and tomorrow it will be 80 degrees. You have NO excuse to not dust off and lace up the running shoes, refresh your iPod playlist, and get outside and MOVE!

THIS IS YOUR 1 MONTH WARNING!

Why "WWGPD?" Actually Worked

I know what you're thinking, "what the hell is "WWGPD?" "WWGPD?" was an off-the-wall form of fitness motivation that was used by my former business partner and I, and it actually worked.


What

Would

Gregg

Plitt

Do

?


Yeah, thats the acronym...it probably doesn't make sense to any of you reading this, but hear me out.

First off, who's this Gregg Plitt guy? http://www.youtube.com/watch?v=Kx_EzEO8eew
Gregg is a trainer and fitness model from Baltimore that many of you have probably seen gracing the covers of many a fitness magazine as well as starring in the former Bravo reality series "Workout." Secondly, I do like women! I am just a fan of the fitness and fitness modeling industry and am envious of people that excel in the discipline, so relax! "Not that there's anything wrong with that though."

Anyway, here is what you need to do.

1) Find someone with a similar body type as you that you admire simply because of their physical make-up. Looks, personality, nor wealth should have no bearing on this decision. This person does not even have to be famous or known. Just be realistic, if you are a five foot tall female weighing 200 pounds, do not select Marissa Miller as your target.

2) Think about how they got that body and think of the sacrifiices that they have made to get there...research it.

3) Plug their initials into the WW_ _ D? acronym

4) Write it down or key it in somewhere you always look. Cell phone, planner, iPod, etc.

5) Every single morning you wake up, think about that acronym and plan how you will incorporate it into your day.

6) When it comes time to go to your workout, read it again and think about what it takes to get what you desire. Don't let anything stop you from completing your workout! If you try to stop short, think about it again! How bad do you want it?

I know this may sound unprofessional or stupid, but I challenge you to try it.

Take measurements before you start your own personal WWGPD? journey. Set a time scale for how long you plan on embarking on this journey. Invite friends to join you (find that "model" for each of you). Have fun with it and be amazed at how incredibly stupid this is but how incredibly simple this is and how incredibly persistant you will become with your strict dieting and exercise routine.

I'd love to know who is in your acronym and why you chose them. Update me on your progress and let me know what you think of this form of motivation. Like I said, it's not particularly scientific or professional, but it's effective and that's what matters most!

You Give Me a Bad Name

Dear Bob and Jillian, I understand you are changing people's lives and inspiring them to reach goals they never thought possible, but let's be realistic. The average overweight person watching "The Biggest Loser" is not really able to accomplish the ridiculous amounts of weight loss the contestants on this show attain.

Any trainer knows that healthy and safe weight loss is 1 - 3 lbs per week. The contestants on this show are dropping much, much more than that on a weekly basis. How can you be sure this is done safely and how can you be sure that once this show is over that weight isn't going to come flying right back? Where are past contestants, do you still care about them? Have they kept the weight off?

I must now admit that I do watch the show and enjoy seeing the success stories and how losing the weight changes people's lives. It is inspiring, motivational, and heart-warming, but it's really giving us "real world" trainers a hard time when we have clients that struggle daily with weight loss. I can't tell you how many times I've heard, "How come Jane Doe lost ten lbs in one week on The Biggest Loser and I can't lose one or two pounds?"

Well, Jane Doe has 24/7 nutritional monitoring limiting their caloric intake and four to six hours per day in a state of the art fitness facility. One more thing Jane Doe has is "Hollywood" trainers! I am not saying that you (Bob and Jillian) don't have more health and fitness knowledge in your pinky than I have in my entire body, because you very well may, but I feel you are there to get FAST, spell-binding results for us the TV viewer to keep coming back to watch. "Hollywood" trainers are there when Jessica Simpson needs to get ripped in six weeks for her role as Daisy Duke or when Hugh Jackman needs to be ready for his role as a kick-ass sci-fi character in some awful comic book film. You push normal everyday people far beyond their limitations thus exposing them to injury, stress, and unnecessary hyper-over-exertion!

Bottom line is this, people struggling with weight loss need to keep their expectations real and not get discouraged when they cannot accomplish the same thing as their Biggest Loser counterparts. There is a healthy, sane way to lose weight and keep it off and that is not what is being portrayed on this show.

The Bachelor's Grocery List

Do you despise cooking, don't have time to cook, or flat out have no idea how to cook? You are not alone, you are most likely a bachelor or young professional not lucky enough to have someone at home to cook your clean and nutritious meals for you. When you go to the grocery store, do you think quick, easy, and cheap? I do...and here are my grocery store "staples" and explanation of why they are a staple and what is good (or bad) about them.

1) Skim, 1%, or 2% Milk - 1 gram of protein per ounce

2) Eggs - Learn how to seperate egg whites out or just purchase liquid egg whites

3) Whole Wheat or Multi-grain Bread - look for high fiber breads and be sure they do not contain HFCS (High Fructose Corn Syrup)

4) Special K Protein Plus cereal - tastes horrible alone so you'll need #'s 5, 6, or 7 but each serving contains 10 grams of protein and 5 grams of fiber per serving

5) Special K Red Berries cereal - mixes amazingly with #4. A little high in sugar, but you only need a tad to sprinkle on top of your protein cereal for taste

6) Bananas - Nothing is better than a banana in cereal and if you don't know about the other tremendous qualities of the banana I'm not gonna tell ya!

7) Blueberries - 2nd best tasting fruit in cereal plus they are LOADED with free-radical destroying antioxidants

8) Chunk Light or Albacore Tuna in water - tons of protein, but high in sodium too

9) Lo-fat mayonaise - to mix with that tuna...go easy with it though

10) Low sodium deli turkey breast - anyone can cook a sandwich

11) 2% swiss or provolone cheese - to go with that turkey or tuna

12) Skippy Natural Peanut Butter - MY #1 FAVORITE! Best tasting PB on the market...and it's all natural!

13) Chicken breasts - it's not cooking if you have a Foreman Grill

14) Microwave in Bag Mixed Veggies - So easy, so nutritious

15) Lean Pockets - I get a ton of slack for eating these, but in a pinch they are a decent high protein mini-meal. Don't abuse them, because they are loaded with preservatives and sodium.

16) Yogurt - My favorite brands are Rachel's, or one of the high protein Greek brands Chobani or Oikos (slightly more expensive, but worth it)

17) Unsalted Almonds or Walnuts - toss a few in your yogurt and enjoy a perfect night time snack

18) Baby Carrots - perfect nutitious snack or side to your sandwich

19) Green Tea - high in antioxidants; helps lower cholesterol and burn fat

20) Apples - no comment necessary

21) Zone Bars or Clif Builder's Bars - Not so cheap, but these high protein meal replacement bars are great pre or post workout

What are some of your "staples" and why? Please comment.

The Best Muffins EVER!

OK folks, I just got some EXTRA SPECIAL info that I need to pass along to you all. Every Tuesday 1 of my very favorite personal training clients (who wishes to remain nameless) brings me at least six of these Raisin Bran Protein Muffins and I cannot keep them longer than a day or two; THEY ARE RIDICULOUS! It took me over six months to pry this recipe from her, but after constant begging and pleading, I GOT IT! I know the name Raisin Bran Protein Muffins doesn't sound as good as I'm assuring you they are, but you'll have to just TRUST ME on this 1!

They may not be the picture of a super-healthy snack, but they are much better for you and much better tasting than anything you'll find at Dunkin Donuts or Starbucks. I don't have exact numbers, but I'll guess that each muffin contains approximately 200-220 calories, 10-12 grams of protein, and 5-7 grams of fiber. I have never made them myself, but it looks simple enough that I think I could if necessary.

Raisin Bran Protein Muffins
This makes a huge bowl and keeps up to six weeks in the fridge. Use a very large bowl that has a lid!!
5 cups flour
1 1/2 cups sugar/can use substitute but I don't
1 (15) oz. box raisin bran/ any brand will do, organic is good.....less sugar
1 cup LOW FAT granola
5 tsp. baking soda
2 tsp. salt
1 qt. lowfat buttermilk
4 eggs slightly beaten/can use egg substitute
1 cup canola oil
4 to 5 scoops protein powder/ I use ARIA Vanillla
1/4 cup ground flax seed

Combine flour, sugar, raisin bran, granola, baking soda, salt, protein, and flax. Combine buttermilk, eggs and oil and stir into dry ingredients just until blended. Cover mixture and refrigerate overnight. When ready to use, preheat oven to 375. Fill greased muffin tins (use Pam or lowfat spray) 3/4 full and bake for about 17-20 minutes. This muffin mixture keeps up to 6 weeks in fridge...if it lasts that long!

Let me know what you think!