3 Of The Worst Exercises Of All Time!

September 21, 2009 By

 

In the past, I’ve shared my top secret exercises to help you lose fat faster by doing total-body exercises that use tons of muscles in each move that you do.

Whether it’s compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, dead-lifts, lunges, etc.) or core (plank holds and rotational core exercises) these "many muscle" exercises provide the biggest bang for your buck during your workouts requiring MINIMAL time, but giving you MAXIMUM results.

Today though, I want to talk to you about something different. Today, let’s bring our focus on the WORST exercises you could ever add to your training routine.

I believe that a lot of women turn to these "easy" exercises because they just don’t know what else to do or are intimidated by the free-weight room at their gym.

You’ll never see me perform these movements because it’d give half the results in double the time and probably hurt me in more ways than one.

I truly believe that sometimes learning what NOT to do is just as beneficial as learning what you SHOULD do.

So let’s get to the three exercises that you would never want to do in your life!

1.) The Abs Machine

Crunches and sit-ups aren’t necessarily deadly; but because most people do them all the time, it creates a lot of bad force on your low-back and neck which will cause you many awkward pains ranging from your neck to low back.

Do you want to know whats worse?

When you add weight and use a machine that isn’t specifically made for your body. It’s made for the average person on about 5’6". Even if you are 5’6", do you have the exact same arm/back/leg length that the machine was made for?

With all those factors it’s no wonder that it trains you in an unnatural front and back motion. Plus you are in a seated position that demands minimal use of your core, meaning even more room for injury.Now add to that that we already mimic a crunch in life. For example: look at most people who stand or sit with poor posture, don’t they resemble someone before a sitting crunch or someone on an ab machine? Add even more crunches and sit-ups and you’ll just get triple the disaster on your back.

You may be saying, "But I feel the BURN!" And I’ll say, there’s better ways to make your abs work, rather than literally tearing up your spine. It’s a high risk exercise, only meant to be used for certain circumstances.

Remember, your core is meant to stabilize you when you are standing and when you are moving so you can stand nice and tall from your hips and to your shoulders in any way you can move (front to back, side to side and if you rotate).

21 Century Training Upgrade: For rock hard, Greek goddess abs, focus on plank stabilization exercises like from, side and back planks, as well as ground based rotational core work like chops variations and upper body twist. Also work on your diet. Without the diet, you’ll never see the washboard abs that you can do laundry off of.

2.)The Back Machine –

As you can tell, I am not a fan of the abs machine, so it figures that I am also not a fan of the reverse of it, the back machine. This is another exercise you should avoid for more reasons than I have fingers to count on.Here’s just one:

You probably already use too much "back" on most movements because your butt and hips aren’t working like they’re supposed to. Meaning they are too weak to do what they are supposed to do, so other muscles have to take over.

An easy way to think about it is when you are moving a heavy couch that needs 4 people to lift it. First four people lift it, then say one person decides not to hold it up anymore, so now there’s only three people lifting. How much heavier is it for each person? Now imagine another person decides to stop lifting and you only have two people holding the couch. Imagine how your back is now. Your butt and your hips are those two people that decided to rest. Your back and arms are left over, trying to take the slack.

So instead of focusing on your back, let’s focus on strengthening your hips, especially the front part of your thighs by focusing on squat based movements that really get you using your butt, big time.

21 Century Upgrade: For a strong, stable back, work on deadlift and good morning variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex, meaning you back, butt and front/back/inner/outer thighs. A prone cobra or airplane as it it sometimes called is also a great exercise to improve your back endurance while also improving your upper back strength and stability.

3.) The Leg Extension Machine

This exercise is a personal one for me. When I first started lifting weights, I abused this exercise like few others.

Most women love to abuse this machine like crazy. They see the pictures of the lean sculpted fitness models sitting on this and think this is the machine for them to bring out those cuts in their legs.

Here’s the truth-if you want knee replacement surgery, use this exercise 3 times a week for a year. If you don’t want your knees to be wrecked and have horrible stabbing pain that will lead to arthritis, avoid this machine like the plague.

21 Century Training Upgrade:For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to keep the strength of both legs the same AND to help keep the front and back thighs and your inner and outer thighs balanced between each other. With balanced muscles comes stability, and with stability comes strength.

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The 5 Biggest Obstacles for Busy Moms

September 4, 2009 By

 

I have had the pleasure of personally working with hundreds of busy moms over the course of my fitness career.

WORKOUT? There’s no time! I can’t even go to the bathroom!

I love working with mothers. They are the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes because if they aren’t healthy, then their entire family will go downhill. Plus, there’s nothing wrong with wanting to look and feel better.

Many good mothers have a hard time when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal goals and desires aside as if they’re merely dust to be swept off the floor for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.

After all, a mom who doesn’t work out will not have the energy to keep her engine pumping 24/7.

Multi-Task Much?

In retrospect, I have identified the 5 anchors that hold most moms back from getting the sexier body they’ve dreamed about. Here they are, in no particular order:

Obstacle#1
– Too Many Missed Meals- Especially Breakfast!

Many moms work twenty four hours straight – dealing with the stresses of parenting and/or challenging careers. Mornings can be especially
difficult since most moms have to make breakfast for their children and husbands, drive their children to school, and even go to work themselves.

Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!

So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to depriving
yourself of a lean, toned body while also priming your body to overeat junk food later in the day, and storing ugly, unwanted fat, especially around your hips and midsection. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves you feeling awfully sluggish the entire day.

Look- there’s always room for breakfast, you just need to make the time! Better yet, plan ahead. Prepare a breakfast high in lean protein and fiber, so you stay right on course.

One solution that’s worked really well for our clients is called PROGRADE LEAN   It’s a tasty, nutritious, meal replacement shake that contains a whopping 35 grams of protein and 8 grams of fiber. What’s the best part about it? There’s NO room for excuses! All you need to do is put 2 scoops in water, mix, and enjoy. The Ultimate way for you to get all you need, for the busy mom who needs a good meal.

For more info, please click the link below:

www.fbbcnutrition.com

Obstacle#2 – Failing To Make The Daily Workout Appointment

This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? It’s because they love them, and
stick to their appointments to keep their kids healthy.

Schedule your workouts and stick to them like they are a family obligation!

What would happen to your kids, if something went wrong with you? Do you really love your kids? If you did, then you’d also want to be religious about keep your appointments, especially the fitness ones. You’ll be just as religious with your appointments as with theirs because if you’re not healthy, in the long run you can’t keep them healthy either.

Scheduling is also important. You might like to workout in the afternoon, but with a very busy schedule, you’ll probably need to work out in the morning just like I do. This way the stresses of life do not get to you.

In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off at school. It seems that too many unexpected obstacles get in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!

Obstacle#3 – Too Much Mindless Snacking In The Kitchen During The Day

I can’t tell you how many times I have had a Mom who has “been following the nutrition plan” with limited success to later find out there were
some extra eats and treats in the mix. You know, I know what you’re talking about. It wasn’t that they were being dishonest about it- rather most people don’t count every snack, candy, or “piece” of food they eat (even if the piece ends up being an entire meal).

Think about it – how many people do you see randomly snacking? Now imagine how many times you have popped something in your mouth and haven’t logged it in and now you can see what’s going on. Right?

Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!

I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.

Furthermore, moms get into trouble with the multiple snacks their children have, and of course it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you’ve just killed the entire bag of wonderful fishes sure to fatten your waistline.
My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”

If NO – then throw it away or leave it be, it just ain’t good for ya!

Obstacle#4 – Too Much Cardio While Pushing a Stroller

You need more time, since that’s not possible, then let’s make the way you use your time as efficient as possible. Interval training burns 9x more body fat than long and slow cardio for 45 minutes of your day. Aerobic training burns calories, but doesn’t increase your metabolism and burn fat as efficiently as interval training does. Also, the true power of interval training comes from the intensity of each work period.

Don’t get me wrong, moms should be active and it’s great to be outside and move with your kids. However, I wouldn’t want to see a bunch of moms hurling their child in their stroller, while the mom is trying to do a bunch of sprints. So hopefully you sacrifice some time for yourself, so you can run hard, and speed up your metabolism to burn all the fat you could ever imagine.

Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?

Obstacle#5 – Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But alcohol is oh so bittersweet. It paralyzes the fat-burning process while at the same time creating fat within the body. Plus alcohol tends to lower inhibitions, meaning you don’t care about eating all that scrumptious junk food. Not good!

A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!

So I say “zip it” to all of those health experts who say: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.” This is just a bunch of cheap talk from drunk doctors who are trying to convince themselves that it’s okay to drink regularly and keeps you healthy – it’s not by the way.

Fruit and veggies have more health and nutrition than all of the wine in the world, so we just need to cut the BS that wine is an integral part of a healthy diet and you need to start eating what really will get you to cut your waistline. Don’t forget, there’s always grapes.

Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the
load off of their shoulders, because I get that. But I also know there are easy ways to de-stress that don’t have such a negative effect on the way you look. Such activities are stretching, yoga, taking a bath, reading a book, etc.

So please remember – if you booze, you WON’T lose! (Fat that is!)

Filed Under: Exercise and Fitness, Mental Health, Nutrition Tagged With: , , , , , , , , , , , , , ,

Top Two Exercise And Diet Tips To Shred The Weight Off

July 22, 2009 By

 

TOP 2 EXERCISE TIPS:

Nothing Beats the Power of Whole Body Workouts, Making Your Body The Terminator of Fat:
This means doing a Five-Exercise Circuit focused on your upper and lower body and everything in between. Do this at least three times per week with a day of rest between workouts and you’ll be wondering when you’ll be starring in the next 300 movie.

Here’s the plan: We’ll call this the 50-10 Split. For 50 seconds, I want you to work as hard as possible, busting your butt off each set. For the first set, you’ll have your double-leg exercise (the squat); the second set, you’ll have your pull (the renegade row), for the third set you’ll have your single-leg exercise (the lunge); for the fourth set, you’ll have your push (push-up) and for the final set you’ll have your core (the Plank).

The 50-10 Split

50 seconds of Squats

10 seconds of Rest

50 seconds of Renegade Rows

10 seconds of Rest

50 seconds of Lunges

10 seconds of Rest

50 seconds of Push-ups

10 seconds of Rest

Lastly, 50 seconds of Plank

Rest for 10 seconds

Repeat 4x, starting back at Squats

Perform up to 4 rounds without rest in between for a killer 20-minute total body workout, leaving you drenched in sweat and shedding away your gut, leaving you looking like a Greek statue.

Intervals, Did Someone Say You Look Like Your 20?:
Want to burn 9 times more body fat than running on a treadmill for 45 minutes and keep it burning for 48 more hours afterwards? Spend 20 minutes doing Intervals and not only will your heart be thanking you in the future, but so too will your body when the weight starts dropping like flies.

Here’s the plan for intervals:

Preparatory Period for those who like Running: On the first week, 3x a week, I want you to be able to work up to jogging at least one fourth a mile. I don’t care how long it takes, as long as you can do the entire ¼ mile without resting. The next week, I want you to do the same thing, except work up to half a mile. On
the third week, I want you to put all your effort into running a full mile. This gives your body a good-prep period before you start the hard work to help avoid shin splints and all the other nasty injuries that’ll keep you from
losing weight.

If you choose to do something else besides jogging, say rowing. Keep the plan the same way, just substitute jogging for rowing.

Preparatory Period for those who like Jump Roping: Oh, and if you wanted to do jumping roping. Here’s a separate plan. On the first week, 3x a week, work up to jump roping for 10 straight minutes. Make sure your arms aren’t flailing, and only your wrist is spinning the jump rope. The next week, jump rope for a total of 20 minutes. On the third week, make it all out effort of 30 minutes. Just like the jogging program, this will give you the prep period and endurance to make sure you really give intervals your all.

The real fun begins after those three weeks. On your non-exercise days, the full body workouts I gave you earlier, do some cardio intervals three times per week.

Here’s how they work:

Select a cardio exercise of your choice. The top choices are running, rowing (if you gym has one), or jump roping (a prerequisite is being able to jump rope for 30 minutes). Now, this 20-10 split is simply 20 seconds
of INTENSE work, following by ten seconds of active rest. Now, repeat eight times, for four minutes total. Active rest for one minute, and repeat the entire thing for up to 20 minutes

If you want to do this at home, do it with jumping jacks, jump squats, or burpees. Use the preparatory period, I wrote for jumping rope for any of these exercises, and you’ll be a lean, mean, fat-burning machine in no time.

TOP 2 DIET TIPS

You thought you could get away from Eating, just because you’re late for work:
Eat Breakfast when you wake up. Don’t avoid it please. You need to eat every two to four hours to help starve the fat and feed your protein grubby muscle. By constantly feeding the worker bee (your muscle and stomach), they will constantly be revved up through the day, making sure that you don’t eat a hearty meal that will knock you out for the rest of the day – food coma anybody? Enjoy those meals with animal protein (meat, eggs, cheese, milk, etc.) and your body will thank you.


The Broom of your body, Eat it with Carbs and Watch Your Body Melt Before Your Eyes – Just the bad stuff of course: Fiber is your friend, eat lots of green veggies to fill your bell during and between meals. To keep your fat-burning furnace running like a berserk boar, eat simple carbs like fruit, rice, and white bread to within 1-2 of your workout when your body best uses starches and sugars.

Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

With these 2 training and nutrition rules, it’ll look like you’ve found the fountain of youth. Your body will transform faster than any of the robots in Transformers and no doubt you’ll be proud of all that you’ve
accomplished, guaranteed.

Stay focused,

Sarai Jones

PS- Please forward this blog post to anybody that you know
who can benefit from it!

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A moment on the lips…. Uh uh, try these healthy deserts

May 30, 2009 By

I don’t know about you, but I have always had a serious sweet tooth!
And I mean SERIOUS. I love sweets, always have, always will. When I was a teenager I could kill a whole carton of ice cream in about 2 days.

I could get away with that when I was a teenager and even in my very early 20’s but not anymore. One of the things I knew I had to get under control as an adult was my sweet tooth. Especially since I knew I wanted a career in fitness. I realized I needed to conquer my sugar cravings.

My plan of attack to conquer the sweet tooth… [Read more…]

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The Sweetest Scam of All Time

May 15, 2009 By

 

The correct answer to the following question will shock you.

Would you survive longer on a diet of just water OR on a diet of water and refined sugar?

The answer: You would survive longer on just water.

Sound impossible? Just ask the five sailors who were ship wrecked in 1793.

The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.

The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.

Magendie proved that as a steady diet, refined sugar is worse than nothing.

How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.

It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you’re left with are empty, naked calories.

The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.

So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.

And it doesn’t end there…

  • Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
  • Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
  • Sugar weakens your bones – making you vulnerable for osteoporosis, and weakens your teeth – making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
  • Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
  • Sugar can impair brain functioning (as a result of depleted B-vitamin production).

If you’re still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.

The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.

And it’s no wonder, since sugar industry is big business. They sneak sugar into any product that they can.

Go through the foods in your home and you’ll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy’ items like weight loss bars.

Where does this leave you?

You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.

While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn’t. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.

Use your judgment wisely and limit your sugar consumption – you’ll love the benefits of low sugar living.

And while you’re at it contact me to start a training program that will turbo-charge your results.

(Oh and if you’re ever in a ship wreck with only sugar and water at your disposal – just drink the water!)

Sarai D. Jones

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Want Antioxidants? Go Blue

April 2, 2009 By

 

Blueberries are being called a "super food" by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.

Filed Under: Nutrition Tagged With:

The Action Taker in You

March 20, 2009 By

 

Spring is here and that means one thing – it’s time for spring cleaning.

The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.

When things get this out of hand it’s easy to just give up.

Why put your shoes on the rack when you’d have to climb over a stack of newspapers to reach it? It’s easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It’s easier to drop it over the back of a chair.

What does this have to do with fitness and weight loss? It’s actually a striking analogy for where many of my clients are before they find me.

They’ve given up.

Why eat a salad when you’re thirty pounds overweight? It’s easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It’s easier to relax on the couch.

Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It’s a discouraging place to be.

The good news is that you aren’t stuck.

In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it’s time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.

I know I’m making it sound easy, and when you approach it this way it is easy.

Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated
while the other will get you fit. Which approach do you use? Read on to find out…

The Diet Dabbler


You know this person. Every month they are trying out a new diet, one week they can’t eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.

Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren’t achieved and the programs are abandoned.

Maybe you can relate.

The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.

The Action Taker

You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.

Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they’re loving every minute of it.

Maybe you’re thinking "I tried to lose the weight and it didn’t work, so this won’t work for me either." Forgive me for putting it bluntly, but you’re wrong.

Maybe you’ve dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me.

Here’s the bottom line: it’s time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.

Get serious about your results and begin the last weight loss program that you’ll ever do. Contact me today to get started on a program that will deliver results.

Then you can kick your diet dabbling days to the curb.

Stay focused,

Sarai D. Jones

Filed Under: Exercise and Fitness Tagged With: , , , , , , , , , , , , , , ,

Toned Arms Like Michelle Obama

March 18, 2009 By

 

Regardless of what you think of the current administration, the media has made one thing perfectly clear: Women everywhere are BIG fans of Michelle Obama’s arms.

Now I know that past First Ladies have not usually worn sleeveless dresses. And you may not think it’s appropriate. You may love it. Whichever way you feel I think we can agree on one thing: The woman DOES have some sexy arms on her!

In fact, I’ve seen some reporters condemning her arms because they are flat out jealous of how good she looks.

After doing some research online it’s become clear that the First Lady makes it a priority to exercise. In fact, according to news reports she and the President get up at 5:30am three times a week to workout. Imagine that, two people as busy as they are MAKING time for fitness. Kind of puts the lame old excuse, "I’m too busy", to rest for good, no?

Hopefully whomever is designing her fitness program is recommending she consume the proper post-workout nutrition. You see, research has shown that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbs and protein immediately after a workout. This greatly improves the recovery time from exercise.

What does that really mean?

It means you’ll make the most of your workout so you can get those sexy, toned arms as fast as possible. It’s also exactly why I recommend Prograde Workout recovery shake to all my clients.

And while I have no idea if Michelle Obama enjoys College Basketball, Prograde Nutrition is having a sale on their Prograde Workout recovery shake to celebrate "March Madness."
Here are all the details:
– Again, because it’s College Basketball March Madness , the sale is 10% off all purchases of Prograde Workout
– When you checkout you will enter this coupon code to save the 10%: NCAA2009

(yes, that is UPPER case sensitive)

– The offer cannot be combined with others from Prograde Nutrition and it ends this Friday, March 20th at 11:59pm EST.
– If you choose their Smart Ship option the coupon applies to the first order only.

– Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

Look, I’m not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it’s ready to drink in less than 60 seconds. If you want sexy arms this will help you see them faster.

Stay focused,

Sarai D. Jones

PS – Remember, it’s 10% off all Prograde Workout purchases this week only. The sale ends this Friday, March 20th at 11:59pm EST.
PPS – Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

Filed Under: Nutrition Tagged With: , , , , , , , , , , , ,

Upgraded FITNESS Shopping

March 16, 2009 By

 

Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:

  1. Don’t go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.
  2. Make a list before you go to the store. You’ll be able to think rationally at home before you’re surrounded by tasty, FITNESS destroying foods.
  3. Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.
Filed Under: Nutrition Tagged With: , , , , , , , , , , , ,

Go Fitness Shopping

March 15, 2009 By

 

Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we’ll leave that for another day.

If you’re like most people then your shopping trips aren’t exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you’ll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I’ve broken down the process of healthy grocery store navigation with an easy-to-remember acronym – FITNESS.

Come, take a walk with me through your grocery store and we’ll improve your shape and the shape of your family members.

F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don’t skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats.

N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don’t walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store
Here’s a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don’t get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they’ve always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you’ll only lose unwanted pounds.

S: Stick with Water
Warning: mini lecture to follow. I’ll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don’t fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Are you ready to take your body from fat to fit? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Email me today to learn more about my fitness and fat loss programs that will quickly change your life.

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