29 Things I’ve Learned in my 10 Years as a Personal Trainer

This month marks 10 years that I have been training people.  I have learned, unlearned, and relearned many things it that time.  Research has added a lot to our understanding of how the body works and changed many things.  Plus I’ve grown personally.  I went from working at a club as a trainer and group exercise instructor, to managing the personal training department, to moving back home and starting my own training business.

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Me in my role as new Dad!

Now as a husband and father I’ve grown even more.

It is said that to become an expert at something you need to put in 10,000 hours.

In these 10 years I have gotten my 10,000 hours of training people.  It’s been fun and I’ve come to refine my training philosophy and understanding.

It just turns out I used to be a boob.  I still have more growth and I am excited to take on another 10 years with you!

Things I’ve Learned

1.)  It’s not about the number – I used to count like crazy.  I wouldn’t hardly even talk to my clients I was so busy counting their repetitions.  If they were doing something wrong I would correct it when they had finished.  My earliest clients remember this style of Jeremy and credit themselves some for getting me out of it.  It’s not the number of repetitions you do that is most important.  It is the level of effort and the proper technique.  Now I’m a horrible counter because I am more focused on coaching and motivating.

2.)  Don’t be Married to the plan – I would have my clients entire workout on a clip board and we would do exactly that when they came in.  What I found was more often than not the workout I had planned didn’t fit their physical or psychological state for the day.  Some days people came in ready to rock and some days life had kicked them in the teeth.  If I laid down a nasty workout like planned I was just adding more teeth kicking into their day.  Make them feel better when they leave is a very important goal.

3.)  I learned how to explain how to do exercises – At first all I could do was demonstrate.  I would sit down in a machine or grab a weight and say, “do it like this.”  I would do a few reps and then hand it over to them.  It’s not that I don’t demonstrate now (because for some this is VERY helpful) I can just add verbal instructions also.  I have developed the ability to get someone to do an exercise properly even if I didn’t demonstrate.  This came from teaching group exercise where you have a room of 50 people all moving at once.  You got to teach well.

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Someone's About to get Hurt!!!

4.)  Some fads are worthless – I came into training at the height of “functional” training.  Where people did all sorts of circus tricks.  I always filter my exercise choices for clients by asking.  Would I do this?  Would I make my mom do this?  Many exercises don’t pass because they waste more time than they have benefits.

5.)  It’s ok to fire your clients – There are times when for whatever reason the personal training relationship is not working.  Often times this is a personality conflict.  I’ve fired a few clients because they were either draining all my energy for the day or I was not able to reach them.  This was always hard but usually a great benefit to them and me.  (there were a couple that felt like a heavy weight was lifted from my shoulders, I had so much more energy and enthusiasm for all my other clients)

6.)  Most people want tricks when it is more about consistency and work ethic – We all want the short cut, or the easy way.  Get rich quick type thinking.  This is often part of the coaching at the start now to explain that it’s not going to work that way.  Now there are some tricks to getting great results but none of them work without consistency and hard work.

7.)  I am not all powerful – I originally thought I could MAKE someone lose weight perhaps even against their will.  I can advise, instruct, encourage, and coach but THEY are the one’s that are doing the work.  I remember one client, Stan, he said, “I have a multi-billion dollar idea for you all you have to do is figure out how to do it.  What if YOU worked out and I got the benefits.”  (if only we could)  I now avoid taking credit for people’s success (they did it not me, I only coached).  And I sometimes can avoid taking the blame for failure.  But I try to do EVERYTHING in my power to get them the results they need.  Even if it means a few restless nights thinking about someone.

8.)  You cannot be everything to all people – There are other programs out there that truly might be a better fit for someone.  I wouldn’t try to sell a professional athlete on joining boot camp because boot camp is designed for weight loss and for people who prefer not getting hurt in their workouts while getting healthier, stronger, and of course looking better.

Screen shot 2013 01 20 at 6.26.47 PM 300x215 29 Things Ive Learned in my 10 Years as a Personal Trainer

One of our trainers (Bo) having fun!

9.)  Variety is fun! – I used to be stuck doing the same workouts with my clients all the time.  While you can get great results that way it’s certainly not as fun.  I found if I do it right we can have a lot of variety and actually get better results because of it.

10.)  It’s not a lack of knowing – It’s not that people don’t know what to do with weight loss.  They know exercise and eat better.  It’s HOW to do it and actually DOING it.  More of my studies lately are not on exercise physiology but on behavioral psychology and even sales.  I have a hard job.  I have to sell people on hard work, consistency, eating healthy food vs crap.  A great personal trainer is not the one who knows the most detailed facts about the body (I used to be that guy) but a great trainer is one that can influence people to make the changes that are necessary for success.

11.)  There is something to be learned from everyone – I have learned more from my clients over the years than I’m sure they have learned from me.  I’ve learned more about life, it’s challenges and struggles.  I’ve learned more about what it’s like to be a teacher, doctor, lawyer, business person, contractor, etc.  I’ve also learned more about what truly works in exercise and nutrition from them versus any book.  I love being a trainer because of the great people I get to learn from.

12.)  Safety is more important than results or fun – If you get people great results and they are having fun but it’s not safe, the results and the fun aren’t going to last very long.  I operate by the principle “first do no harm.”

13.)  Results are more important than fun – If they come for weight loss and you give them fun.  They will eventually get frustrated for the lack of results.  There are other things they might still find more fun than working out with you.

14.)  Fun is important – having bashed fun above.  It is still important.  I feel that life is too short to not have fun.  It usually my goal in every workout to get people to smile at least a couple times.  I want people to leave feeling better in every way.  It is my goal to try to be the best part of their day.  (for some people that is easier than others)

15.)  Fat trainers are creepy – There is something unsettling about an unfit personal trainer.  I kinda feel like they are a shady used car salesman.  They are trying to sell other people something they don’t believe in.  I never want to be “that guy.”

group workout 300x200 29 Things Ive Learned in my 10 Years as a Personal Trainer16.)  We need each other – I have done very well with one on one training.  At least 5,000 hours of my 10,000 hours has been spent one on one.  There are a few cases where it is best but I have noticed that the power of a group with similar goals can be a far bigger benefit to people.  When you have friends that you meet daily during your workout it’s so much more fun and there is a deep need that gets filled that I as a personal trainer cannot do on my own.  I’ve had some people move from one on one training to boot camp and one of my favorite lines is, “no offense Jeremy but boot camp is way better than one on one.”

17.)  Our program is very unique – There are boot camp classes all around the country.  But they are done very different from how we do them.  They have BIG numbers sometimes hundreds of people.  They can come at anytime.  They let people join in the middle of the month.  In general I find they are missing some of the most powerful strategies we use.  Even if the workouts were exactly the same (they aren’t, we do that weird too) the program would leave people feeling a lot more isolated and not provide the same education.  I want to see this style spread because we are on to something here, but I want to make it even better first.

IMG 1138 150x150 29 Things Ive Learned in my 10 Years as a Personal Trainer18.)  Nutrition Beats Exercise for Weight Loss – I’ve seen so many people try to out exercise their diet.  They get so frustrated.  Experience proves diet to be more important and the research supports it.  As soon as we coach people into the right nutritional tracking mindset they start dropping weight.

19.)  Nutrition can’t do everything – People who just diet to lose weight do lose weight but the body they have at the end is not ideal.  Exercise shapes and tones, energizes and strengthens.  My mom was a great example when she first got to her goal weight she did it with only diet.  Now, she is at her goal weight and she says her body is, “totally different.”  She is several sizes smaller at the same weight because of the right exercise program.  Plus she can outwork people half her age in daily activities.  Also exercise can help you by allowing you to lose weight by eating more.

20.)  If you don’t take time for stretching you will take the time when you are injured – most people feel stretching is a waste of time but if you skip it regularly you will have consequences eventually.  I used to tell people to stretch on their own.  They wouldn’t and would eventually come in feeling achy and sore in their joints.  I got fed up and include it in every workout now.  People are feeling much better.

21.)  There’s no “I can’t” – When we say things like I can’t we are taking the control and choice out of our hands.  There are absolutely things people should NOT be doing.  Not because they can’t but because it would be unwise.  If someone has bone on bone in their knee they shouldn’t be doing repetitions of something that hurts that joint.  They could do it but it’s not smart.

22.)  Keep moving – When injuries come up.  Keep moving.  Maybe not the injured area but move the rest of your body.  Life happens and we get aches, pains, and injuries (like falling in the driveway).  If you stop for every injury you will constantly struggle trying to get back in shape.  We modify so much in our classes so people no matter their condition can keep moving but also be smart about it and let the injured area heal.

23.)  Cardio should be the last thing you add to your fitness routine – Most people add it first but there are far better uses of your time than cardio.  Add resistance training first, then intervals, and finally cardio.  If you have more than 4 hours a week to exercise you can fill the extra time with cardio to increase calorie expenditure.

24.)  There are a lot of clueless trainers out there – My first conference I went to I was scared out of my mind.  I had hardly trained anyone at this point.  I thought I was getting in over my head.  Then I started talking to trainers there and hearing the questions they were asking the presenters.  My reaction was, “wait, they don’t know this stuff?”  It was a HUGE confidence booster.  It’s scary to think of some of them with their clients.

Screen shot 2013 01 20 at 6.13.01 PM 250x300 29 Things Ive Learned in my 10 Years as a Personal Trainer25.)  I love teaching and talking in front of groups! – This is like a “duh” for those of you who have seen me in boot camp or a seminar.  This is like a complete 180 from who I used to be.  I was super shy and scared of most conversation.  I was the quite guy.  In high school I would have been voted least likely to be public speaking.  As I began teaching and being up there more I realized that when you have information people need to hear, it is exciting to be able to share it!  Now Sarah can’t shut me up.  :o)

26.)  I don’t know everything – When I first started I think my insecurity made it hard for me to admit I didn’t know somethings.  And for some reason I actually did think I knew it!  (probably that conference I went to).  Now I know my limits and I can direct people to better resources than myself for specific topics.  I am excited by all that I don’t know.  I can’t wait to learn some more!

27.)  Your clients can be your friends – When I first started the books I read said that you shouldn’t be too friendly with your clients.  I saw that some trainers did go WAY too far.  (it embarrasses me to be in the same category as them but there are some trainers who are sleeping with their clients)  I do believe you should be a professional not a animal.  But, when I started I distanced myself too far from that.  It meant I couldn’t laugh and joke with clients or care about their lives outside of the workouts.  Sarah and I even have dinner with our client friends sometimes.  You are a friend as soon as you become a client.  We care.

team 300x207 29 Things Ive Learned in my 10 Years as a Personal Trainer28.)  I can’t do it all alone – If you want to do great things you need the help of others.  I’m so thankful for mentors that taught me and lifted me up.  I’m even more thankful to the great team I get to work with.  Tall Trainer wouldn’t be what it is today with out each of them!

29.)  There’s never a bad time to ask someone to join our circle – If you haven’t tried our program.  You might really like it and we would love to count you as a new friend.  Just call 1(800)380-7047 or fill out the training application on our website www.talltrainer.com.  Next session starts January 28th!!!

I hope you enjoyed this list of my learnings.  Please leave me some comments so I know you were here.  Anything surprising or something you want to talk about?

Out-Train the Trainer Part 2

So it has been two weeks (approximately) and we have taken our next set of photos and stats. In only two weeks of watching our food intake and consistent exercise, we have already begun to see significant improvements.

For those of you interested in learning what kind of diet and exercise program we are following, I will give you a brief explanation here:

Diet:

Both of us are really trying to focus on three things (I call the three Q’s) with this challenge regarding our food intake:

  1. Quantity (creating a calorie deficit)
  2. Quality (Eating a healthy diet)
  3. FreQuency (How often we eat)

As far a “QUANTITY” is concerned, we are both tracking our caloric intake daily at about 1,800 calories. We can each have a bit more than this to eat each day based upon our activity level and metabolic rates, but we are using the philosophy of “Aim-Small, Miss-Small.” We know that research has shown that people tracking their food intake daily often far under-report what they have actually eaten. Therefore, it only makes sense that we should try to aim for the low end of the calorie range specified for us by Vitabot. So even if we “can” have 2,300 calories a day, we aim for only 1,800. This way we create a sort of buffer zone.

To improve the “QUALITY” of our diets, we are really trying to strictly follow a 50% carbohydrate, 20% protein, and 30% fat diet. To make this easier to follow, we have set up each of our meals to reflect these “Macro-nutrient” ratios. We eat five meals daily, and try to incorporate a lot of vegetables and small servings of lean protein. To make sure we do not over-eat, we make each meal have approximately 360 calories (1,800 calories divided by 5 meals). To really simplify our diet, we keep 4 of our five meals mostly the same each day, and 1 or 2 meals may remain a bit more flexible.

The four meals we keep the same each day are as follows:

  1. A Protein Bar Meal. We each have a large bottle of water with a Pro-bar (approx. 380 calories). Even better yet, we sometimes have ½ of a Pro-bar along with 1 cup of unsweetened Almond milk and 1 scoop of protein powder.
  2. A Green Smoothie/Shake Meal. For out shake meal, we mix a whole bunch of green leafy veggies in with unsweetened almond milk, frozen berries, and protein powder. It comes out to a
    perfect 360 calories with 45 grams of carbohydrate, 20 grams of protein, and 10 grams of fat.
  3. A Salad Meal. Leafy greens are just SO important. This is a great way to make sure you’re getting veggies each day. I usually put a whole bunch of field greens in a bowl with mixed veggie(like broccoli and cauliflower), avocado slices, and raw Italian dressing with apple cider vinegar and extra virgin olive oil. I throw in a little organic chicken or veggie substitute to increase protein.
  4. A Sandwich Meal. We typically do a six inch sub sandwich from Subway that we were able to get right in our calorie and macro-nutrient range of approximately 360 calories composed of 50% carbs, 20% protein, and 30% fat.
  5. Our fifth meal of the day is whatever we feel like having. It gives us a measure of flexibility and freedom each day. Some days we just eat another one of our other four meal choices (like a Pro bar or Smoothie), but on other days we eat out or prepare a meal at home. We still try to get this meal as close to 360 calories as possible. Floyd, for example, loves to make a homemade Chili recipe that is amazing!

The third area we try to focus on is “meal timing” and “FREQUENCY.” We try to eat by the clock rather than whenever we feel like it. There are many reasons why eating smaller more frequent meals are more conducive to fat loss (reasons we will not discuss here) and help boost metabolism. We eat every three hours after our first breakfast meal of the day.

 

So that’s our diet in a nut shell. Let’s move on to exercise:

Exercise:

Floyd and I really place an emphasis on resistance training for most of our workouts. We lift weights at least four times a week on average. We do two upper body workouts a week as well as two lower body. On our upper body workout days, we do lower body cardio exercises between sets. On our lower body resistance days, we do upper body cardio. On occasion, we do total body workouts of higher intensity cardio like a LOVE DAY type workout or something similar. On our days “off” we still try to remain active and do some light cardiovascular exercise.

In order to make sure that our resistance training remains “progressive,” we track reps and weight for every workout. Our goal is to always be moving ahead and improving in some area. For our three month challenge, we have each set a goal for ourselves regarding our lifts. Floyd currently chest presses 140 pounds for 12 repetitions. His goal will be to complete 20 repetitions with 140 pounds for before the end of February. I currently press 2- 90 pound dumbbells for 12 repetitions.  I would like to complete 20 repetitions by the end of February. For our pull-ups, we can each complete about 16 repetitions with our body weight. Before the end of our challenge, we’d each like to be able to complete 20 repetitions.    

 That’s out exercise in a nut shell. Here are our current photos and stats:

nut Out Train the Trainer Part 2

Floyd and Bo Out Train the Trainer Part 2stats Out Train the Trainer Part 2Floyd and Bo 2 Out Train the Trainer Part 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Next update in two weeks!! Stay tuned icon smile Out Train the Trainer Part 2

Posted in Fat Loss Strategies, Fitness by Trainer Bo | 2 Comments

Bring a Friend New Years Day Workout

bringafriend 300x224 Bring a Friend New Years Day WorkoutThere will be 1 hour of exercise and 30 minutes of weight loss seminar

Tuesday, January 1st @ 10 am – 11:30 am

At the studio: 224 South Main Street

(we will be videoing and taking pictures that will be used in marketing and online, turns out we don’t have many workout pictures!)

 

If you don’t have a friend to bring but you still desperately want a workout you can drop in for only $20.  (if you bring a friend it would be free)

 

***super important***

MUST COMMENT BELOW TO SAVE YOUR SPOT.

We only have room for 20 people at the studio.  First 20 to comment will get the spots.  If you are bringing people with you please add a separate comment for each one.  That way the # of comments will be the number of people committed.

(if demand is huge I might try to do a second time)

Posted in Workouts by talltrainer | 21 Comments

Out-Train The Trainer Part 1

With the arrival of the cold comes the arrival of the excuses:

  • Are you crazy?—it’s too cold to run outside today.
  • It’s just too hard to resist all those darn Christmas cookies my co-workers bring in each day.
  • I’ve just gained because the holidays are always so stressful.
  • There are just too many parties this time of year.
  • Haven’t you heard of SAD (Seasonal Affective Disorder)—that’s why I’ve gained 5 pounds—I’m SAD!
  • Isn’t it normal to gain at this time of year?

Let’s not forget the “year-round” excuses:

  • I’m too old!
  • I had a wedding to go to and a birthday party the week before…you know how I love cake!
  • My schedule is too busy.
  • What would my spouse and kids eat if I ate just healthy food?!
  • I’ve got a family to take care of…I don’t have time to exercise!

Or maybe you’re one of those:

  • I’m just gonna’ wait until January and make it my New Year’s resolution.

The truth is that we will always have an excuse not to eat right and exercise, regardless of what time of the year it is. There is no time better than RIGHT NOW to lose that excess weight and get in shape!

The fact of the matter is that we never know if tomorrow will even arrive. We have no guarantees in life that God or Mother Nature will not claim us tomorrow. Being fit is not just about longevity and vanity, but quality of life. It’s about living the best life you can RIGHT NOW and experiencing as much vibrancy and joy as you can possibly attain in the short time you are here. It’s about caring for yourself so you ARE ABLE to care for others. Unfortunately, many of us even use our loved ones as an excuse as to why we cannot commit the time to exercising and eating right. That’s not only foolish; it’s selfish and irresponsible. If you really loved them, you would take care of yourself so you can be there to care for them…not only LONGER, but a HAPPIER and HEALTHIER you. Understand that the choices you make today regarding your diet and exercise will strongly influence those closest to you. Do your loved ones see you as a strong-willed, determined, and dedicated person or as a weak and apathetic quitter? If you have given up on taking care of yourself, those closest to you will not find you very much fun to be around. We are only able to love others to the degree we love and take care of ourselves. I’m not talking about a complete self-absorption with your image or beauty, but an understanding that strong healthy people can better care for those around them. They are happier and more energetic. There is an old saying that goes like this: “Many men (and women) spend all of their younger years working to obtain their WEALTH, only to spend all of their wealth in their older years to obtain their HEALTH.

Don’t wait another day!

Throw the excuses in the trash and START TODAY…RIGHT NOW!

With the right diet and exercise, you can dramatically transform your body in as little as three months! Just to prove it to you, what better way than a little transformation challenge? I and a good friend of mine, Floyd, have decided to do a three-month transformation challenge together…and we have decided to ask you to be our accountability partners. Floyd and I have already come a long way in transforming ourselves. We have both lost well over 20 pounds from our heaviest weight. Floyd has lost over 8 inches on his waist!! He does pull-ups with a 35 pound weight strapped around his waist!!! How many 57 year-olds do you know that can do that? Most find it more difficult to PULL themselves away from the table! Floyd has totally re-vamped his whole diet and lifestyle. He exercises, on average, at least five days a week. The challenge we have set before us is to try and get as lean as possible in three months by really sticking to our exercise program and really buckling down with our diet and nutrition. The fact of the matter is that at least 80% of fat loss comes from nutrition. Exercise (especially the right kind of exercise) can make up the awesome results from the remaining 20%.

In order to help you hold us accountable, we’ll post bi-weekly updates including weight, body-fat %, photos, measurements, and even some of our nutrition and exercise stats. We want you to not only see our continual progress, but to hold us accountable…well, for a few other reasons as well…including (but not limited to) the following:

  1. It’s always good to set short-term goals for yourself so you have something to shoot for. Those without goals are those without accomplishments. So we are setting goals for ourselves for the next three months. We are going to work on getting stronger, lose body fat, and maybe even a little weight.
  2. The higher your degree of accountability, the higher your degree of success. Having you as accountability partners greatly increases our likelihood of succeeding.
  3. To prove something! Yes, we want to prove that regardless of the time of year, regardless of age, regardless of the weather, regardless of a busy work schedule, juggling family time and all the other excuses that people nonchalantly toss around— you CAN transform your body NOW!
  4. To inspire and motivate you!

We officially started our three month challenge on Monday, December 3rd. That means we have until the end of February to complete our program.

Listed below are our official stats for week one taken on 12/3/2012

 

Floyd 11 Out Train The Trainer Part 1Arrow 11 Out Train The Trainer Part 1Floyd back Out Train The Trainer Part 1

 

 

 

 

 

 

 

Bo 1 Out Train The Trainer Part 1Arrow 2 Out Train The Trainer Part 1Bo back Out Train The Trainer Part 1

 

 

 

 

 

 

 

 

middle1 Out Train The Trainer Part 1Bo 2 Out Train The Trainer Part 1

Floyd 2 Out Train The Trainer Part 1

 

 

 

 

 

 

begin Out Train The Trainer Part 1

 

transformation Out Train The Trainer Part 1

 

 

Floyd Flex Out Train The Trainer Part 1Bo flex Out Train The Trainer Part 1

 

 

 

 

 

 

 

 

 

 

 

Posted in Fat Loss Strategies, Featured, Fitness by Trainer Bo | No Comments

How dating advice can apply to your food

When you are selecting food just as when you are selecting a partner here are the steps you should consider.

foodlove How dating advice can apply to your food

Where do the good ones hangout?

 

The chances of finding a high quality mate in a bar are very slim.  You need to go where there is a higher concentration of loyal, consistent, and healthy people.  It’s the same with food.  Bar food is not the type of food you should get married to.  (For this article married to food = eat it, since once you eat it that food becomes a part of you).  You need to go where the good food hangs out.  Not the chip isle of the grocery store.  Shop the produce, deli, fresh meats, eggs, etc.  The middle isles of the grocery store are generally full of the non-marriage material and cheat on you types of food.  They promise you happiness and health but once you marry them they turn around and make your pants too tight and you depressed.

 

Don’t trust the online dating profile!

 

Photo Apr 15 7 58 13 PM e1354881937833 224x300 How dating advice can apply to your food

You got to be kidding (animal crackers a good source of calcium?) That's stretching it a bit much I think.

You don’t trust the online dating profile so why do you trust the front of the box?  The front of the box is the online dating profile of food.  It is the place they try to sell you on their good qualities and not even make mention of any bad qualities.  Someone might claim to be athletic (which might mean they like to watch sports on TV).  A food might claim to be a good source of calcium or fiber but it only has trace amounts especially when compared to its calorie level.  Read the side of the box.  The nutrition label is what you are stuck with if you decide to marry (eat) this food.  COMPLETELY ignore the front of the box.

 

Is this they kind of person I want to meet my parents?

 

Something to ask yourself when considering a food (dating).  Is this the kind of food I want to introduce to my parents?  I don’t know about you all.  I was excited to introduce Sarah to my family.  I knew they would benefit from knowing her as much as I do.  Can you say the same about your food?  Is this the kind of food that will benefit your parents?  Is this the kind of food you would want your children getting married too?

 

Do they bring out the best in you? 

 

In my life I’ve had a few of those bad influence friends and even dated some girls that did not bring out the best in me.  One of my favorite things Sarah’s Dad said was that he liked me because of how happy Sarah was.  Sarah and I stretch each other to be better.  Does your food make you better?  Or does your food make you less healthy, strong, and happy.  (I’m not talking short term happy like puppy love or digging into a bowl of ice cream, I mean after the puppy love goes away and the ice cream is gone are you still happy?)

 

The List

 

We do it for our ideal mate.  Why not do it for our ideal foods?  Make a list of TOP qualities you would like in your food.  Don’t just go saying salty, melty, and chocolaty.  That’s like saying all you care about in a mate is lips, butt, and abs.  That hansom fella with the perfect lips, abs, and butt might be an alcoholic or abusive.  Need to go deeper than just the initial moment.  You can have a few of those things certainly.  On my list for my ideal girl I did include that I needed to be attracted to her physically.  (I got super lucky with Sarah).  Here are a couple of my top qualities for my foods:  Fill me up, provide nutrients my body needs, tasty, keep me full for a while, give me the strength and energy I need for the day.  Make a list and try to choose most of your foods based on that list.

 

Learn from past relationships

 

We do it in dating (if we are wise, don’t want that same jerk again) why not do it with our food too?  This can be powerful and change your life!  The last food you married (ate) how did it make you feel?  What was the effect on your body?  Just like some relationships are toxic and unless we learn and study we keep jumping into them, our food can also be toxic to us.  There maybe even undiagnosed food sensitivities (like a slight allergy), with symptoms like acid reflux, swelling, joint pain, diarrhea, constipation, weight gain, heart attack, stroke, and even cancer.  The last 3 take a longer time to notice, but if you can avoid the first ones on the list you will be less likely to have to deal with the BIG issues.  Keep track of what you eat, how it makes you feel, and any effects it might have.  One of my reasons for drinking less alcohol was it had an absolutely direct correlation to a squishy belly.  I liked my abs too much to make them hide.  Learn from the food relationships of the past and make your decisions based on what you learn.

 

Conclusion

 

Be selective when you are marrying food, after all it will become a part of you.  You’re worth it!

You’re Eating More Than You Think

Here is a video if you prefer to watch.  Or you can read about it below. 

IMG 1138 1024x764 Youre Eating More Than You Think

Question 1:

Which of these nearly identical days of meals has more Calories?

 

Question 2:

How many more Calories do you think it has?

 

This is a great demonstration of how easy it is to eat more even if you think you are eating less.  Most of us think we eat a whole lot less than we actually are.  To answer the questions, the top day has more calories in it.  It has approximately 1,200 Calories more in it than the bottom meal.

We did this in our boot camp classes and we had people guess about 500 Calories.  (and they actually thought they were guessing high).

Here is the Break Down:

Bottom Day = 1,741 Calories

Top Day = 2,931 Calories

Estimated Food Numbers Youre Eating More Than You Think

 

If you look, every meal is just a little bit off.  All the same foods just a slightly different amounts.  So much so that you can hardly tell the difference in the picture.

What does the additional 1,200 Calories mean?

This means that instead of maintaining your weight at the low end you would be GAINING over 10 pounds of FAT in 30 days.

If you thought you were eating 1,200 Calories lower but you weren’t, you could be missing out on losing 10 pounds in a month!!!

This can be very frustrating.

You try and try but still don’t lose anything.

You change the foods your eating and nothing happens!

This is unfortunately a common situation for many of our clients coming into Fitness Boot Camp.  We have helped them get through it but it takes confronting what is actually happenning.

If you don’t take an honest look at it you will forever be frustrated by how it’s not working.

How do you take this look?

Simple…

Online Food Journal

You weigh your food and enter it into a software much the same as you would transfer your bills into your checkbook.  If you never do it you’ll never REALLY know what is going on.

I know this isn’t very sexy or mysterious.

I’m sorry.

It turns out the people who get the best results and results that last don’t take any shortcuts.  They confront reality and they do the commen stuff uncommonly well.  That is the trick to successs in any endeavour.  Do the work that is guaranteed to get the results.

In fact it is this rule that allows us to have a money back guarantee in boot camp.  It just works period!

If you want to start getting the results you’ve been missing.

Confront Reality Today!!

We have a couple ways to help if you would like our help:

Nutrition Program Only – only $10/month for access to the program that will let you enter the food in and give you feedback and even grades based on your food intake.  Confront Reality at Home!

Fitness Boot camp – Obviously more than the nutrition program but total support as well.  You WILL get those results.  We guarantee it.

Call 1(800)380-7047 if you are interested in either or email lori@talltrainer.com

Hope you enjoyed the article and it inspired you to take a look at reality and make changes to be successful.

Have Fun.  Be Safe.

 

 

 

Posted in Fat Loss Strategies, Featured by talltrainer | 2 Comments

The Package Has Arrived!!

 

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8/27/2012

8:13 pm

8 pounds 3 Ounces

20.5″ long

 

Those are the stats.  If you want I’ll tell you the story (worst couple days of my life) and share a couple of my favorite pictures so far.

 

Why wait so long to tell us?

I feel bad that I didn’t keep you well informed on this but truthfully we had to come to terms with what happened a bit before we were able to start talking about it.  Plus, as everyone knows newborns keep you busy and away from the computer.

She’s napping now so I’ll tell you the tail.

The Plan:

To understand our challenges you would need to know some back story.

We were planning a home birth.  This quick clip sums up some of the reactions we got when we told people that plan.

We had a midwife (non-witch) all prepared to come.  (delivered over 1,000 babies)  We had all our birthing supplies including a perineum spray bottle for after.  (I know more about this than I think most men should know).

Everything was going well.  In fact Sarah was able to squat 185 pounds just a week or so before delivery and do things I never thought a pregnant girl could do.  She listened to her body the whole time.  She stayed in boot camp classes all the way until the birth.  (I think this helped Anna Grace do so well in the extreme labor)

Friday:

We went to our widwife check up everything was good.  We did find out that sarah had tested positive for strep B which is a slight additional risk.  To prevent the baby from getting this you can take IV antibiotics during labor.  We had them ordered and shipped and they arrived the next day.

Saturday:

577080 4057958980813 1985189317 n 150x150 The Package Has Arrived!!

2004 CRV in the driveway

We went out and looked at and bought a NEW to us used car.  (in cash!)  It was pretty pimp.  Well we drove home and walked over to the Big M.  (about 100 yards from our house in bloomfield).  We got snacks.  Not the healthy kind either ;o)

We even skipped back a little.  Yes, Sarah 39 weeks pregnant skipped a little.

When we got back we settled in to the couch to watch a movie.  (We never watched the end of it by the way)

At 5:45 pm, Sarah leaned forward to get something off the coffee table and said, “OOOH!”

Now she had been uncomfortably pregnant for awhile now and there were random aches and pains that came up and random bladder kicking that Anna Grace did.  So I wasn’t to alarmed.  But I stopped and looked at her concerned waiting for an explanation.

“Something Happened.”  was the next thing she said.

“I think my water broke!”

Now before you worry about coming to visit us I did a great job cleaning up and we have a microfiber sofa.

So Sarah lifts up and there is a wet spot on the sofa.

She ran to the bathroom.

Sarah had talked about wanting the water breaking moment so I was super excited for her and really freaked out that it was going to happen now!!!!!

We would see our baby in 24 hours or less (or so I thought)

We called the midwife and were told if contractions didn’t start by bedtime that sarah was to drink castor oil (yuck!) to get things going.  Off I went to the pharmacy pretty freaked out because you never know how fast these things might go.  I didn’t know if I would return to Sarah in full blown Labor.

I got back no contractions yet.

Sarah took the Castor Oil and we went to bed.

Sunday:

I’m a good sleeper so I did pass out even with all the excitement.  Sarah did not.  Then at 2 am after the castor oil induced diarhea the contractions started.  Not crazy strong but very regular.  Sarah began early labor and labored through the night.  The contractions were not getting any stronger and by 8 am the mid-wife called to get an update since we hadn’t called back in awhile.  She said it was time to go to the hospital.  Before we gave in, we went to the school and Sarah did hill sprints, skipped around the field, and did squat jumps.  The contractions actually stopped instead of getting worse.  (we think it was because Sarah’s body was so used to exercise).

That was our last shot.

We went to the hospital.

Arrived around 9-10 am on Sunday morning.  First step was antibiotics, IV Fluids, and pitocin.  The contractions picked up and things were going well.  Sarah was putting some serious laps around the labor and delivery department.  Maybe she had too high a pain tolerance or something like that but, they weren’t looking painful enough so they kept turning up the pitocin.

Eventually we got to a crazy high level and things were getting uncomfortable.  They asked if Sarah would like to go into the birthing tub.  We did at 9-11pm I think.  She was in the tub for about 2 hours and things were looking nasty.  There wasn’t much I could do but get her sips of water and watch.  The contractions seemed more on than off but I didn’t know what to expect.  When we got out of the tub she labored in bed another couple hours.  When we got the monitors back on in bed it was looking like a continuous contraction.  From our child birth class I figured she was in transition.

After hours of this (plus back labor) I was getting a little stressed.  Sarah is the strongest human on the planet to me.  I get a sore muscle and I retire from activity and Sarah ran a marathon with plantar fasciitis in both feet.  An estimated 52,400 painful foot strikes.  She also did a burpee mile on her birthday, in the rain, without gloves, with me telling her it’s ok to quit anytime.  I could tell it was getting to her limit and that was SCARY!!!

They checked her progress and she was only 2.5 cm!!!  After more than 24 hours of contractions, 32 since water break, and about 4 hours of a contraction that never let up!!!

She was spent physically and with the news of not being dialated, mentally too.  I walked out to the nurses station and asked if they could turn the pitocin down so she could recover so she could give it another go.  It had been almost 48 hours since Sarah had slept.  They took it down gradually but the contraction didn’t let up.  I asked for other options.  We went with an IV pain killer that would give her a couple hours of relief.  She got 2 hours of sleep.

Monday:

Sometime around 7-8 ish am She was back in full pain again.

We finished our first Dr’s shift (24-hours) and got a new Doctor.

He informed us that in fact the water had not broken.  (he said it might have broke up high and then got re-sealed with the weight of the baby).

He broke the water and we asked for the epidural.  Sarah had fought an incredibly long incredibly nasty fight but we figured if she was to have anything left to push with she would need rest or else it would definitely be a C-section.

(good thing too, it was another 9 hours still before the start of pushing)

Finally we made it to pushing.

Everyone said it would be a tiny baby and would probably just fall out.

2.5 hours of pushing later the baby hadn’t moved!

She was face UP!  (going through the hard way!)

The Doctor said he thought he could get it with forceps but if not we would have to go to C-section.  (we were hoping not to go there but as long as baby and mom survived this, our personal preferences were becoming trivial).

So in comes a couple carts and a few extra people!

This is the part that got scary beyond words for me…

…but I will try to put words to it.

The horror of these last minutes is something that is going to stick with me for awhile.  In went the forceps, sarah pushing, doctor helping, and me trying to encourage while getting super freaked out.

Either the first or second push the forceps tore sarah on the inside.  The doctor looked a little more serious as he tried to slow down the bleeding in between contractions.  The need for the baby to come out fast had just increased.  The level of violence on my daughter and wife was crazy in the effort to get the baby out.  The sound of my wife being cut still echo’s in my mind and makes me a little sick to my stomach.  They made a gigantic hole in my wife and the baby’s head came out.  Then the shoulder got stuck.  More pulling and shifting and they threw a grey, lifeless baby on my wife’s chest, the head was so distorted from the labor.  I thought, is she alive?  Will she live?  Will she need special care?  They sucked out her mouth and then it came.  The first breath.  Finally the baby was born.  After years of prep, months of trying, 9 months of growing, 50 hours since water breaking, 42 hours of contractions, 4 hours of a non-stop super contraction, 3 hours of pushing, and nearly every medical intervention possible on our “home birth”, the baby had made it.  We both started crying.  I couldn’t believe she was alive and I couldn’t believe the nightmare labor was finally coming to an end.  Thank you, Thank you, Thank you GOD!!!

It was still a little crazy after.

The doctor was trying to get the placenta out fast so he could stop the bleeding.  Then he was sewing like a mad man.  And the blood everywhere.  All over the floor, cabinets, and doctor and nurses.  Sarah was wiped and couldn’t even hold the baby at first.  I cut the cord and held her now pink and much healthier looking body (gotta love breathing).  It was unreal.  There she was able to be held and I was holding her.  Amazing.  My mind was half on the baby and half concerned about Sarah.  I didn’t want a baby without her!  She was very grey and shaky.  I was praying she would be ok.  Finally she was able to hold the baby and nurse for the first time.  What an amazing moment.  Anna actually crawled up Sarah’s body to nurse.  From that point on everything calmed down and the room started to feel cozier.

I can say for sure that Anna Grace never left our sight and only had to leave the room once (for a hearing test that dad came along for).  Thanks to the staff at Thompson and our good friend Nancy.  Those moments with the baby were some of the biggest reasons we were planning a home birth and we got them in the hospital after what felt like a war!

So that is the birth story.  The most horrible couple days of my life.  The single most terrifying 5 minutes I hope I ever experience.  And the most amazing miracle of Anna Grace Biernat who is absolutely worth the battle.

I can prove it too.

Here are some of my favorite pictures so far.

426894 4233125139266 1934165954 n 300x198 The Package Has Arrived!!

482955 4233114338996 2025845536 n 300x225 The Package Has Arrived!!

320389 4233117779082 839236768 n 225x300 The Package Has Arrived!!

324573 4195957770105 1691265016 o 1 300x300 The Package Has Arrived!!

321822 4195958210116 1509526326 o 300x300 The Package Has Arrived!!

288046 4176296678590 110420781 o 300x300 The Package Has Arrived!!

523647 4060970736105 2130805567 n 1 300x224 The Package Has Arrived!!

Daddy took the diaper off too early!!!!

 

615181 4186395331050 552232691 o 300x300 The Package Has Arrived!!

just ate!

253062 4109263143385 725386614 n 224x300 The Package Has Arrived!!

Want Abs like these? Sign-up for 9 months of boot camp like I did!

 

Thanks for reading!

And thanks for all your support!

 

Of course you are welcome to join boot camp or personal training and help us afford diapers and save for the Anna Grace’s college fund!  :o)

Posted in Featured, Fitness by talltrainer | 19 Comments

MORE Weight Loss Plateau Busters!

If you’ve read my first article entitled “Busting Through Weight Loss Plateaus,” then you’ve already received some major ammunition to use in combatting the bulge. However, there is still so much more you can do to make your progress even better. Now is not the time to come up with excuses and just allow those extra pounds to accumulate—You worked hard to get those first inches off!!  If anything, this is a time to get some of your best results yet!

That being said, what better time could there be for the second article on “Busting Through Weight Loss Plateaus?” That’s right! Here is article number two. It is jam-packed full of new information and strategies for busting through those stubborn plateaus and getting your weight down to the digits your desiring. Everything you’re about to read is backed by science and practical application. Sources are cited as well as additional supporting links for your enjoyment.

I hope you find these strategies both informative and helpful in your journey to live a healthier and leaner life.  

  “15 ways to Bust Through Weight Loss Plateaus”

 

According to Brian Wansink PhD, author of Mindless Eating: Why We Eat More Than We Think (www.mindlesseating.org), and director of the Food and Brand Lab at Cornell University, it is our minds that control our eating habits, not our stomachs—and our minds do not always do a good job of making food decisions. Brian says, “Most people put on weight because their minds don’t accurately keep track of how much they have eaten, not because they lack the willpower to put down their forks.” Brian has done extensive research on the psychological reasons we eat.

Based on his findings, Brian recommends the following suggestions as ways of helping to drop the weight:

1.       If it looks like a small meal, it feels like a small meal.

“Our eyes, not our stomachs, tell us when we’re full.” Studies consistently showed that those eating on eight-inch dinner plates consumed 20-35% fewer calories than those eating on twelve- inch plates. Because their portions looked smaller, those eating on twelve-inch plates were certain that they hadn’t eaten any more than usual because their portions looked smaller.

What to do: “Use smaller plates, bowls and spoons if you want to eat less. Drink from tall, thin glasses—not short, fat ones—so you will think you are drinking more. When possible, serve food over a bed of lettuce so that the plate looks full.”

 

 

2.       We feel full when there’s visual evidence that we have had a lot to eat.

Graduate students given chicken wings to eat while watching the Super Bowl were split into two groups. One group had their chicken wing bones cleared away from the table as soon as they finished eating each one, while the other group’s bones were left on the table.

Students with the bones removed ate an average of six wings apiece. Students with the bones visible only ate an average of four apiece.

 

What to do: “When you’re eating—particularly when snacking—leave out candy wrappers, peanut shells and other evidence of snacking so that your eyes can warn you about how much you have eaten.” Just imagine how many fewer cookies or chips you would eat if you wrote down a number for each cookie or chip consumed…try it!

 

 

3.       When there’s no distance to the food, there’s no thinking before eating.

“Office workers consumed an average of nine Hershey’s Kisses per day when we put bowls of the chocolate candies on their desks. Their consumption dropped by more than 50% when these bowls were positioned just six feet away. Six feet is only two steps, but even a short distance forces us to think twice before we eat.

 

What to do: “At home, fill individual plates at the stove, and leave the leftovers on the stove or a sideboard. The more hassle t is to eat, the less we eat. You will have fewer additional helpings if you must stand up to get them. A bowl of salad or vegetables can be brought to the dinner table because second helpings of these foods won’t add many calories. With snack foods, pour a serving into a bowl rather than eating straight from the bag. Then if you want more, you have to go to the kitchen to get it.” Put leftovers in the fridge immediately after taking your servings. If the food is cold and wrapped, you are less likely to get second helpings. Upon completing your meal, go brush your teeth. You’ll feel less inclined to eat again with clean teeth.

 

 

4.        Strategies 4-9 are from Mehmet C. Oz, MD, medical director of the Integrated Medical Center and director of the Cardiovascular Institute of New York-Presbyterian Medical Center and professor and vice chairman of surgery at Columbia University, both in New York City, is coauthor, with Michael F. Roizen, MD, of You On a Diet: The Owner’s Manual for Waist management. Free Press.

According to them, one way to increase your metabolism is to “spice up” your meals with cayenne and other forms of red pepper. They contain capsaicin, “a substance that suppresses appetite signals, increases metabolism and decreases the desire for food later in the day.”

 

 

5.       Consuming fiber early in the day increases the level of “appetite- suppressing signals in the small intestine. Eating fiber early in the day makes people less hungry in the afternoon—the time when most of us tend to eat snacks and other calorie dense foods. Consume about 30 grams of fiber daily in the form of high fiber cereals, fruits and vegetables, and 100% whole grains.

 

 

6.       Eat your healthy fats (i.e. monounsaturated fats found in raw nuts) and fiber first at your meals before the carbs! Monounsaturated fats stimulate “the production of cholecystokinin (CCK), a chemical messenger that slows the rate at which the stomach empties and reduces appetite without putting your body into starvation mode—that is, the point at which it starts conserving calories, rather than burning them.” Before each meal, a great combination of fat and fiber is a salad with avocado slices. You can also use fish oil or raw nuts. One of the benefits of slowing down the emptying of the contents of the stomach into the small intestine is better blood sugar control—this equals more energy and fewer of your calories being converted to fat. This is why those who follow a low glycemic eating plan can often eat foods that are a bit sweeter as long as some fat is present. Ice cream, while not a health food by any means, actually has a quite moderate effect on raising blood sugar levels. However, low fat ice creams tend to spike blood sugar even more. This is simply because the fat was removed. According to Steven G. Aldana, PhD, Brigham Young University, “People who increase their intake of mono and polyunsaturated fats and cut back on saturated fat can achieve drops in cholesterol that are comparable to those achieved by taking statin drugs. Improvements in cholesterol translate into a 12% to 44% reduction in the risk of heart disease and stroke. Get 20% of total daily calories from healthful fats (in olive oil, nuts, fish, etc.). Limit saturated fat (in butter, red meat, whole milk, etc.) to 10% or less.

 

 

7.       Turn up the thermostat. One reason that people tend to eat more during the cold months is that cold temperatures stimulate the appetite. Also, people with naturally low body temperatures tend to have a slower metabolism and are more prone to weight gain. Staying warm may be a natural form of weight control, particularly if you increase body temperature with exercise. Every one degree increase in body temperature increases metabolism by 14%.”

 

 

8.       Smell grapefruit. Grapefruit oil, available from aromatherapy shops, emits an aroma that is thought to affect liver enzymes and help promote weight loss. In preliminary research, animals exposed to grapefruit scent for 15 minutes, three times weekly, had a reduction in appetite and body weight.”

 

 

9.       Control emotional stress. People who live with chronic stress (due to family pressures, fast-job, etc.) produce high levels of cortisol, a stress hormone that increases the propensity for the omentum—a structure located near the stomach—to store fat. Excessive fat in the omentum can significantly increase waist size. Exercise is among the best ways to lower stress—and curb accumulations of omentum fat.” I personally find church to be a great stress reliever as well. There is beautiful music, friendly and supportive people, prayerful meditation, and a chance to just sit still and relax. I hope you find time to get to some place like this at least once a week.

 

 

10.   According to Carl Johnston, PhD, professor and chair, department of nutrition, Arizona State University, Mesa, and leader of a study published in the Journal of the American College of Nutrition, “Vitamin C helps you burn more fat when you exercise.

 

People who took 500 milligrams (mg) of vitamin C daily burned 39% more fat while exercising than people who took less. Since it is difficult to get enough vitamin C just from fruits and vegetables, take a vitamin C supplement to be sure you get at least 500 mg per day.”   http://www.chron.com/disp/story.mpl/life/main/6685464.html

 

 

11.   Increase fiber. According to Steven G. Aldana, PhD, Brigham Young University, “For every 10 grams (g) of fiber you consume per day, your risk of heart attack goes down by 14% and risk of death from heart disease drops by 27%. People who eat as little as two servings of fiber-rich whole grains daily can reduce their risk of stroke by 36%. Fiber rich foods also reduce colon cancer risk. Fiber speeds digested food through the intestine and reduces the time that the colon is exposed to carcinogens. It also binds to excess estrogen and promotes its excretion in stool—this is important for preventing estrogen-dependent breast cancers. Fiber causes a drop in LDL cholesterol and reduces the risk of atherosclerosis, blockages in the arteries that promote heart disease. Get at least 25 g to 30 g fiber daily. Whole grains are good sources.

 

 

12.   Don’t eat in front of the TV!!! Studies show that people who engage in “mindless” eating take in far more calories. Jack LaLanne recommends exercising instead. He says, “Scoot down in your chair and hold on to the sides. Bring one knee to your chest, then the other, alternating and pumping like you’re riding a bicycle. This works your abs, back, thighs, heart and lungs.” Way to go Jack!!

 

 

13.   According to Mark Stengler, ND, associate clinical professor of the National College of Naturopathic Medicine in Portland OR, and naturopathic physician at La Jolla Whole Health Clinic, La Jolla California, as well as author of Bottom line natural Healing newsletter—www.DrStengler.com, we may all benefit from following a calorie-restricted diet. “Investigators looked at lab reports and Doppler imaging of 25 people who had been practicing calorie restriction for about 6 years. The people, ages 41 to 65, consumed an average of 1,400 to 2,000 calories a day. Their blood pressure, heart functioning and inflammatory blood markers, including C-reactive protein—a measure of inflammation in blood vessels and elsewhere in the body—were compared to those of 25 people of similar age and gender  with an intake of 2,000 to 3,000 calories per day, the amount in a typical Western diet. Researchers found that diastolic function of the heart in the calorie restricted group resembled diastolic function in people about 15 years younger.

Calorie restriction has been shown to slow aging and prolong life span in other mammals. This was the first human study to show a correlation between calorie restriction and an anti-aging effect on heart function. Researchers theorize that chronic inflammation from a typical calorie-loaded western diet, which is heavy in animal products and refined sugar but low in fruits and vegetables, causes damage to—and premature hardening of—heart muscles. More studies are needed. Keep in mind that the quality of your food choices is as important as calorie restriction. For best results, opt for fruits, vegetables, cold water fish, lean poultry, whole grains and legumes, limited red meat—and watch your portion sizes.”

 

 

14.   Use supplemental calcium and Vitamin D during this cold season to boost your immune system, increase energy, and burn fat, and even build some muscle. Vitamin D—better known as the “sunshine vitamin” is often in short supply in these cold winter months.  Check out the link for yourself!!

 

http://www.wellnessresources.com/weight/articles/calcium_and_vitamin_d_for_fat_burning/

 

15.   According to Dr. Mercola of www.mercola.com, “In 2004, a study cited in the American Diabetes Foundation’s publication Diabetes Care[i] found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals. The study involved 29 people, divided into three groups….

 

The results were quite significant:

•All three groups had better blood glucose readings with the vinegar than with the placebo.

•People with prediabetic symptoms benefitted the most from the vinegar, cutting their blood glucose concentrations by nearly half.

•People with diabetes improved their blood glucose levels by 25 percent with vinegar.

•People with prediabetic symptoms had lower blood glucose than the healthy participants after both drank vinegar.

A follow-up study geared at testing vinegar’s long-term effects yielded an unexpected but pleasant side effect: moderate weight loss. In this study, participants taking two tablespoons of vinegar prior to two meals per day lost an average of two pounds over the four-week period, and some lost up to four pounds.

In 2007, another study cited by WebMD involving 11 people with type 2 diabetes found taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4 to 6 percent.

Although the research to date looks favorable, more studies are needed to confirm the extent of vinegar’s insulin stabilization benefits.”

This “stabilization” of blood sugar is another great way to help lose weight, burn fat, and keep energy even keel. Simply mix a tablespoon of raw apple cider vinegar with a small cup of warm water and sip before any sugary meal. The acid present is thought to interfere with carbohydrate digesting enzymes and therefore prevent some of them from absorbing. This means that if you compare two people eating identical meals, the person who has a small amount of raw cider vinegar before their meal will absorb fewer calories than the one who does not—bonus!!!!

You can read more about the benefits and myths surrounding raw apple cider vinegar at:

http://articles.mercola.com/sites/articles/archive/2009/06/02/Apple-Cider-Vinegar-Hype.aspx

 

Posted in Fitness by Trainer Bo | No Comments

Sneaking In the Veggies

 

Sneaking in the Veggies

Ok, I know I’ve said it a million times, but we really have to work on getting our veggie intake up. Too many of you are drowning your diets with processed food bars, dairy, alcohol, grains, and fruit.

Don’t get me wrong—these foods are not bad in-and-of-themselves, but they should certainly not be making up the brunt of your diet—especially not if you’re trying to lose weight!

If a whole week goes by and you’ve consumed a grand total of 8,400 calories (1,200 X 7) of which only 350 calories (50 X 7) are from veggies, we have a problem. I bet one of your first problems is that you are constipated frequently. I can also safely guess that you are no-where near the ideal potassium intake you should be. Sodium is probably high; so is cholesterol; I bet vitamin scores aren’t that hot unless you pop a pill.

Am I right?

Ok, let’s just accept the fact that we all struggle with eating our daily quota of veggies and move on to some strategies for sneaking them in. Here is a list of some awesome strategies I use personally to increase my veggie intake—daily. I’m sure you’ll not only find these helpful—but delicious and filling—Enjoy!

P.S. Don’t just read it—Go out and do it!

1. Drink Green Smoothies.

1 Sneaking In the Veggies

If you have been in boot camp, you already know how much I love green smoothies. Roughly blend 60% whole fruits, 40% green leafy veggies, add a scoop of your favorite protein powder, with water or unsweetened Almond Milk, and you’ve got yourself one of the best tasting veggie meals ever.

 

 

2. Try raw veggies dipped into guacamole or garlic hummus.

Broccoli, baby carrots, sliced peppers, mushrooms, and cauliflower are all great choices.

2 Sneaking In the Veggies

 

 

 

3. Use vegetables instead of pasta noodles.

You can get a veggie Mandolin or  Spiral Slicer at most cooking stores, but a veggie peeler works just fine, if need be. Zucchini, spaghetti squash, and eggplant are all delicious options. When steamed, finish by topping with your favorite pasta sauce and a sprinkle of crushed garlic, and a dash of veggie cheese and parmesan.

 4 Sneaking In the Veggies

  

 

4. Dehydrate some Kale Chips.

If you’re craving the salt and crunch, instead of reaching for those starchy potato or corn chips, go green! Kale chips taste just like chips and are a million times better for you! They
are a snap to make in the oven in just minutes or you can use a food dehydrator. You can make all sorts of flavors by sprinkling leaves with flavored oils and vinegars from F. Olivers—sour cream and onion, barbecue, etc. You can find lots of tasty kale chip recipes online. Youtube has some great ones as well…like this one:

Kale Chips  5 Sneaking In the Veggies

 

 

5. Skip the OJ and go Green Juice instead.

6 Sneaking In the Veggies

Sure, orange juice is loaded with vitamin C (if you make it fresh), but it’s also loaded with sugar—over 30 grams per serving! Green juices offer the nutrition blast without the insulin rush.
So get out your juicer and get grinding those veggies. Green vegetable juice is on equal footing with green smoothies. However, due to its lack of fiber (such as that found in whole food smoothies), you’ll want to add in some ground flax or Chia seed before drinking. One of my favorite recipes is: 2 large carrots, one apple, one stalk celery, and 5 cups raw spinach. Better yet, juice the carrots, apple, and celery and then just mix the spinach in with your blender. Now you’ve got all of those nutritious green minerals and vitamins in an enzyme rich drink instead of a processed pill.

 

 

6. Veggie Soup.

One of my favorite and FAST veggie recipes is veggie soup. It’s pre-made and the calories are already listed so it makes tracking easy. I often buy low-sodium soup cups such as split pea or black bean soup and simply add boiling water and some chopped raw veggies to my cup. For example, if I make split pea soup, I often throw in a handful of raw or frozen peas, right after my water. It cools my soup down a bit, improves the nutrition profile, and tastes delicious and hearty. Chopped cauliflower and broccoli are excellent additions to soups. Adding beans can quickly increase fiber and protein. You can make your own yummy homemade soups with a blender or a juicer. Once all the ingredients are pureed, you just heat and spice to your liking—it’s kind of like a hot vegetable smoothie. Try this delicious hot “Tomato Soup Smoothie”—you’ll love it!!! Veggie Soup

7 Sneaking In the Veggies

 

 

7. Veggie Burgers, Meat Loaf, and Sloppy Joes.

Substitute a veggie burger from time to time in place of that burger you always eat. If you just have to have your burger, blend in some egg white and chopped broccoli to increase the fiber. You’ll never even know the veggies are there! You can make veggie meatloaf and sloppy joes the same way. Throw in some extra onion and green pepper to spice it up a bit. MMM!! Watch out for those high- sodium veggie burgers that contain all sorts of flavorings and preservatives. Making your own black-bean burgers at home is cheaper and healthier. Boy do they taste good! There are a lot of tasty recipes online especially on Youtube…like this one: Veggie Burgers

8 Sneaking In the Veggies

 

 

8. Veggie slaw.

9 Sneaking In the Veggies

Grab some cabbage, carrots, and other tough veggies and get out the food processor. Cabbage is a SUPER FOOD!!! Eat it whenever you can. You can top your “slaw” with your favorite salad dressings or create your own. Store in the fridge and grab a serving when on the go. It’s a great side to a picnic dish or some grilled chicken and baked beans. I love using Vegenaise (available at Wegmans) instead of mayo and xylitol instead of white sugar.

 

 

9. Marinate and/or grill vegetables.

Slice up some of your favorite veggies and marinate them for a few hours to soften them up and give them some ZING. You can eat them raw or off the grill. I like a mix of olive oil, garlic, and flavored vinegar. You can marinate broccoli, string beans, zucchini, yellow squash, mushrooms, asparagus, and the list goes on. For a lower calorie option, skip the olive oil and try some of the flavored vinegar varieties from F. Olivers.

 

 

10. Steam or bake a sweet potato.

10 Sneaking In the Veggies

If you want something warm, sweet, and comforting, sweet potatoes are the ways to go! Rather than those starchy white potatoes, sweet potatoes are nutritional—lower glycemic—powerhouses. Homemade sweet squash is easy to make and absolutely delicious! Steam or bake your potato and mix in some organic molasses and xylitol to sweeten. Instead of
butter, blend in ½ of an Avocado—MMMMMMMMMMMMM!!!! It doesn’t get any better than that! You can also make tasty sweet-potato pancakes, soups, fries and much more!

 

 

11. Adding green powders to your drinks.

Whole food is always your best option, but supplements can have their place when you are on the go. Green powders extracted from foods like barely, wheat grass, chlorella, spirulina,
blue-green algae etc. are all excellent choices. When looking for a green powder, look for products that list milligrams per serving and not “proprietary blends.” Watch out for unnecessary fillers and added ingredients. Raw juiced varieties are best. I often use wheat grass powder that I buy at Wegmans. Add them to your shakes, smoothies, or other dishes that will disguise the flavor. They are tough to handle “straight-up.”

11 Sneaking In the Veggies

 

 

12. Make an avocado (technically a fruit but still awesome for you) chocolate pudding or peanut butter.

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For Peanut butter: Puree all ingredients in food processor: 1 whole avocado, 6 tablespoons of powdered peanut butter, 2 tablespoons dark cocoa or chocolate whey protein powder, and 1
teaspoon vanilla—MMMMM!

 

 

13. Eat raw veggies with Avocado peanut butter, Almond butter, hummus, and other homemade dips.

Plain veggies no more! You can make your veggies whatever flavor you desire—sweet, sour, salty, and fatty. You can experiment with different nut butters, yogurt and French onion dip concoctions, avocado dips, and hummus. Natural sweeteners like xylitol, stevia, honey can sweeten a dish. Garlic, pepper blends, and sea salt can spice things up. Crispy veggies dipped in salsa are so Yummy! There’s no reason your veggies have to be bland and tasteless anymore! My Chocolate Avocado Peanut butter is AWESOME!!!!

 

 

14. Eat cauliflower crust pizza and garlic strips instead of white flour products.

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My Cauliflower Pizza is so Yummy and a much better option than pizza made with white flour. If you don’t have the recipe yet, you’ll just have to ask me for it!

 

 

15. Can you Wrap that for me please?

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You can stuff a gazillion kinds of veggies into a wrap! Sprouts, greens, diced veggies, tomatoes, avocados, on and on. Look for high fiber, high protein, low sodium, low calorie wraps. Or,
better yet, simply wrap veggies up in a large romaine, collard, cabbage, or lettuce leaf, and add your favorite sauces or spices. Add some lean chicken, egg white or turkey to “beef up” the protein a bit. I LOVE avocado slices in my wraps and occasionally I’ll throw in some beans. Yum!

 

 

 

 

16. Don’t just eat veggies for lunch and dinner—make veggies a part of breakfast as well.

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When you try to eat all our veggies later in the day, you probably will never come near your daily quota. We gotta’ start with veggies at breakfast! The key to eating more vegetables is to treat them as a central element/theme to all meals and not simply as a garnish or side dish. Have a green smoothie for breakfast! Fill your egg omelet with spinach, broccoli, peppers, onions, and other veggies you enjoy. If you don’t like omelets, have a serving on the side. Have a serving of fruit on the side to sweeten breakfast up!

 

 

17. Veggie Sandwiches.

When packing your lunch, what beats a hearty sandwich, some chips—kale chips that is—and a cold drink? Why not load up your sandwich with extra veggies instead of those heavy meat and cheese ones you typically eat? You can still garnish with meat and cheese, but make the veggies the central part of the meal. To lower the carb and grain intake, try it on 2 slices of sprouted Ezekiel bread. My personal sandwich favorite is sliced avocado, bean sprouts, spinach, and a smear of grape-seed oil spread called Vegenaise on top—MMMMMM!!!

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18. Make your own veggie salad dressings & dips.

Oil based dressings really jack up the calories fast. Be careful. F. Olivers have some zesty low-calorie vinegar varieties that taste delicious on salads. Try blending avocado and spices into
a creamy guacamole and top with quac—it is sooooo delicious—especially on a yummy chicken salad!!

 

 

 

19. Keep sliced veggies around and on hand at all times. Have some healthy dipping sauces around for snacking.

We prefer foods that are: 1. Convenient/Easily accessible; 2. Tasty; and 3. Cheap. We also eat based upon what and who is in our environment. Bags of baby carrots, and other sliced raw veggies are actually quite cheap, convenient, and tasty if prepared correctly. We are a lot less likely to reach chips if our veggies are already in snack form and we have a dip we enjoy. However, if it comes down to a battle between chips and veggies, chips will win if they are in the house. Make a clean sweep and get the junk out of the house. It is too much of a temptation. After you eat the veggies you will feel happy and satisfied. Chips will become a thing of the past. Baked veggie chips are another option. The key is to make sure your veggies are prepared ahead of time into snack form. As soon as you get home from the grocery store, wash and cut your veggies and store in the fridge for easy access. Be sure to have some delicious veggie dips on hand when the snacking urge strikes!

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20. Eat your salad before your main meal.

There is no better appetizer. This ensures you get your veggies in before you get full. Plus a good salad before a meal will keep you from over-eating the foods that aren’t as good for you.

 

 

 

21. Homemade Chili! Mmmm!!!

Throw in a chili starter and tomato sauce to begin and then simply add beans, chili peppers, cumin, and
chopped veggies like onions, broccoli, peppers, grated carrot, peas, corn, etc. and let simmer. Delicious!!

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22. Burritos

Hey, we got on the subject of beans, so let’s keep it tooting…whoops…I mean rolling. Why not make a hearty (not to be confused with farty) bean burrito. Fat-free refried beans are the bomb (no pun intended). They are filled with fiber and protein. Better yet, throw in some cooked black beans, guacamole (can you tell I love quac), fat-free sour cream, greens and sprouts, and any other veggies you love. MMMMM!!!

 

 

Okay, we are at the end folks, so go out and get farted…whoops…sorry—I mean STARTED with those veggies! No excuses! They’re too tasty to ignore anymore!

Posted in Fat Loss Strategies by Trainer Bo | 2 Comments

Bo’s Recipes

Bo’s Healthy Snack Recipes:

 

Bo’s Healthy Snack Rules:

  1. Should contain mostly whole food ingredients
  2. Low sugar
  3. Should contain at least 2-3 grams of fiber
  4. Contain a healthy blend of fat (30), protein (10-20), and carbohydrate (50).
  5. Easy and fast to make
  6. Mostly wheat and gluten free
  7. Mostly oil free (try not to eat oxidized fats)
  8. Mostly plant based foods
  9. Mostly Dairy free
  10. MUST TASTE DELICIOUS!!

 

Apple Fig-Newton Protein Bars 

apple fig 300x224 Bos Recipes
In food Processor, combine the following ingredients and blend until large bolus-like dough is formed:

*½ cup dried apple slices

*8 whole dried Calimyrna figs

*2 scoops of vanilla whey protein powder (or other preferred
protein source)

*1-teaspoon Cinnamon

*1-teaspoon vanilla extract

*½ teaspoon powdered ginger

*¼ cup raw Brazil nuts

*5-pitted dates

*¼ cup raw cashews

*¼ cup dry quick oats

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator.

Nutritional content of whole recipe is 1127 calories of which 155 grams are carbohydrates, 54 grams of protein, and 43 grams of fat. Fiber content is 24 grams. Divided into 5 even weight bars, Each bar would contain approximately 225 calories comprised of: 31 grams of carbs, 10.8 grams of protein, 8.6 grams of fat, and 3.42 grams of fiber.

 

 

 

 

 

 

Coconut Lemon Protein Bars

coconut 300x225 Bos Recipes
 In food Processor, combine the following ingredients and blend until large bolus-like dough is formed:

 

*½ cup dried unsweetened/no-preservatives grated coconut

*2 scoops of vanilla whey protein powder (or other preferred
protein source)

*½ teaspoon. Lemon extract

*1/8 cup Almonds

*1/8-cup raw Brazil nuts

*1/8-cup raw cashews

*10-pitted dates

*¼ cup lemon juice

*4 packets “True Lemon” (Wegmans)

 

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator.

 

Nutritional content of whole recipe is 897 calories of which 86 grams are carbohydrates, 48 grams of protein, and 47 grams of fat. Fiber content is 13 grams. Divided into 4 even weight bars, Each bar would contain approximately 224 calories comprised of: 21.5 grams of carbs, 12 grams of protein, 11.75 grams of fat, and 3.25 grams of fiber.

 

 

 

 

Chocolate Chip and Peanut Butter Protein Bars

Choco chip 300x225 Bos Recipes
 In food Processor, combine the following ingredients and blend until large bolus-like dough is formed.
Save chocolate chips to add until all other ingredients have been blended well so as not to pulverize the chips:

 

*2 tablespoons of “Just Great Stuff Organic Powdered Peanut Butter” (85%
less fat than traditional peanut butter) from Wegmans

*4 tablespoons of “Better ‘n Peanut Butter” (Wegmans)

*1 scoop of Chocolate “Metabolic Reset” whey protein powder
(or other preferred protein source) Wegmans

*1/4 cup Almonds

*1 tablespoon of Organic Dark Cocoa

*15-pitted dates

*1/8 cup of “Enjoy Life” semi-sweet non-dairy,
nut, soy mini-chocolate chips.

 

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator.

 

Nutritional content of whole recipe is 1096 calories of which 166 grams are carbohydrates, 36 grams of protein, and 41 grams of fat. Fiber content is 27 grams. Divided into 5 even weight bars, Each bar would contain approximately 219 calories comprised of: 33.2 grams of carbs, 7.2 grams of protein, 8.2 grams of fat, and 5.4 grams of fiber.

 

 

 

 

 

Peanut Butter and Jelly Protein Bars

pb j 300x223 Bos Recipes

 In food Processor, combine the following ingredients and blend until large bolus-like dough is formed:

 

*2 tablespoons of “Just Great Stuff Organic Powdered Peanut Butter
(85% less fat than traditional peanut butter) from Wegmans

*4 tablespoons of “Better ‘n Peanut Butter” (Wegmans)

*2 scoops of vanilla “Metabolic Reset” whey protein powder
(or other preferred protein source) Wegmans

*15 Almonds

*15 raw cashews

*½ cup organic raisins

*10 raw raspberries (or dried cherries)

*1/4-cup quick oats

 

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator

 

Nutritional content of whole recipe is 973 calories of which 130 grams are carbohydrates, 48 grams of protein, and 33 grams of fat. Fiber content is 22 grams. Divided into 4 even weight bars, Each bar would contain approximately 243 calories comprised of: 32.5grams of carbs, 12 grams of protein, 8.25 grams of fat, and 5.5 grams of fiber.

 

 

 

 

 

 

Bo’s Eewy-gooey no-bake high-protein cookies

no bakr 300x223 Bos Recipes
In food Processor, combine the following ingredients and blend until mixture is wet:

 

*4 tablespoons of “Just Great Stuff Organic Powdered Peanut Butter” (85%
less fat than traditional peanut butter) from Wegmans

*¼ cup of “Better ‘n Peanut Butter” (Wegmans)

*2 scoops of chocolate “Metabolic Reset” whey protein powder
(or other preferred protein source) Wegmans

*¼ cup raw pumpkin seeds

*½ cup raw pecans

*¼ cup unsweetened/no-preservatives grated coconut

*8-pitted dates

*1-tablespoon dark cocoa

*¾ cup Almond Milk

*1-teaspoon vanilla extract

*¼ cup of “Enjoy Life” semi-sweet non-dairy,
nut, soy mini-chocolate chips

 

Once wet mixture is blended well, begin adding dry oats (quick or whole) to batter until cookies can be shaped by hand into manageable balls and placed on wax paper. 2-3
cups of oats typically suffice
. Enjoy raw! Cookies are preserved best in refrigerator.

 

 

Nutritional content of whole recipe (with 3 cups oats) is 2,998 calories of which 357 grams are carbohydrates, 114 grams of protein, and 139 grams of fat. Fiber content is
65 grams. Divided into 24 even weight cookies, Each cookie would contain approximately 125 calories comprised of: 14.8 grams of carbs, 4.75 grams of protein, 5.79 grams of fat, and 2.7 grams of fiber.

 

 

 

 

 

Bo’s Homemade Raw Ice cream

ice cream 300x220 Bos Recipes

 You can make a variety of low-carb/low fat ice cream flavors by simply modifying the recipe below. Adding fruit or flavored extracts is a creative way to make your own version.
The recipe below is for mint chocolate chip. A similar recipe for cherry-chunk just uses cherry extract and frozen cherries instead of chocolate chips and mint extract.

 

 In your food processor, combine and blend the following ingredients:

 

*1-2 cups of Xylitol sweetener depending on how sweet you like your ice cream (available at Wegmans and Oak Hill Bulk Foods).
Stevia can be substituted if preferred.

*I use 2-3 raw eggs (cage-free and organic) but raw Avocado
works nicely as well if you are opposed to eating raw eggs. 1 whole Avocado is akin to 2-3 raw eggsfor this recipe

*2 teaspoons Pure Mint Extract

*A drop or two of green food coloring if you’d like for the
kids (but not necessary)

*1/4 cup of “Enjoy Life” semi-sweet non-dairy,
nut, soy mini-chocolate chips

*3 scoops of vanilla whey protein powder

*1 cup Almond Milk

 

Once ingredients are blended well, begin adding ice by hand and pulverizing until you reach desired texture and consistency. Be sure to use a food processor or blender that has ice-crushing capacity. Eat right away. **Do not store in freezer, as mixture will become rock hard.

 

Homemade cherry ice cream:
Just use frozen cherries instead of chocolate Chips; cherry extract instead of mint; red food coloring instead of green.

cherry ice cream 300x220 Bos Recipes

 

Nutritional content of whole recipe (1 cup xylitol and 1 Avocado) is 1,199 calories of which 183 grams are carbohydrates, 42 grams of protein, and 61 grams of fat. Fiber content is 26
grams. Divided into 12 ½ cups, Each ½ cup would contain approximately 100 calories comprised of: 15.25 grams of carbs, 3.5 grams of protein, 5.08 grams of fat, and 2.16 grams of fiber.

 

 

 

 

 

 

Bo’s Cauliflower Crust Pizza Pancakes

pizza Bos Recipes

To make the dough, you’ll need a large food processor or blender to mix and shred the ingredients, a large skillet or griddle, some cooking spray, and a spatula.

 

Here is the grocery list for this large cauliflower crust pizza:

  1. 1 small head of cauliflower (about 2-3 cups chopped)
  2. 1/2 med/lg. red/green pepper
  3. 2-3 cloves of garlic (*not bulbs—I said “cloves.”)
  4. 3/4 cups of liquid Egg Beaters (Egg whites work fine as well. If you add the yolks, be sure to add in the extra calories).
  5. Turkey pepperoni (I use 45 grams which is roughly 25 slices).
  6. 1 cup Low sugar/low sodium Pizza sauce (*no meat or cheese added. Add in the extra calories if you use a sauce that does.)
  7. 2.5 cups of “Daiya” delicious dairy-free melting cheese (mozzarella) from Wegmans. Follow Your Heart Gourmet Melting
    Cheese
    (Mozzarella) is another good one. This is a vegan-based cheese that has half the calories of fat-free mozzarella. It is delicious!!
    Wegman’s sells (in the Nature’s Market Dept.) some delicious non-dairy (dairy ups the carbs) based cheese alternatives. I love the “Gourmet
    Melting” cheeses. You can use skim or low-fat mozzarella if you prefer. Just be sure to add in the extra calories.)
  8. 1 small green Zucchini squash (roughly 90 grams).
  9. I like to add spices like oregano, basil, pesto,
    and garlic powder to my dough recipe.

 

In your food processor, combine the cauliflower, eggbeaters, 2-3 garlic cloves, spices, and approximately 1 ½ to 2 cups of Gourmet Melting cheese (the cheese acts much like the gluten in wheat does to give the dough a chewy dough-like consistency). If your dough comes out too “crumbly” add more egg and cheese.

 

Process the mixer until it appears to be the consistency of a thick slushy (it will not appear to be a dough–like consistency). Pour the mixture into small patties on your well-oiled,
pre-heated skillet. Spread evenly so that patties are thin. Covering the patties will help them cook faster. Cook at about 350 degrees for 2 minutes on each side or until bottom of patty has a browned pancake-like appearance. Once the pancake patty has cooked well, cover with sauce, additional cheese, chopped green pepper and zucchini, turkey pepperoni, as well as any additional toppings you may desire (like mushrooms, veggie burger, onion, etc.). Continue heating in pan until cheese is melted and bottom of crust is browned. For a thicker
crust variety, just stack several patties on top of each other and then cover with toppings.

 

Enjoy when cool enough too much down without scorching your mouth with hot cheese!!!

 

Nutritional content of whole recipe is 640 calories of which 56 grams are carbohydrates, 46 grams of protein, and 29 grams of fat. Fiber content is 17 grams. Makes about 5 small pizza pancakes. Each pizza pancake with toppings would come to approximately 128 calories comprised of: 11.2 grams of carbs, 9.2 grams of protein, 5.8 grams of fat, and 3.4 grams of fiber.

 

 

 

 

 

Bo’s Green Breakfast or Post-workout Smoothie

green smothie Bos Recipes

 In Blender, combine the following:

*2 cups fresh squeezed Orange juice

*3 cups raw baby spinach leaves

*2 scoops strawberry or Vanilla protein powder

 

**Add a little fat to your smoothie by adding some avocado or taking your fish oil supplement at this time. Ground Flax or Chia seed are great options to throw in as well to increase the fiber and nutritional content.

 

Blend well until spinach leaves have been pulverized well

smoothie Bos Recipes
Next, add:

*½ cup frozen Pineapple

*½ cup frozen cherries or wild blueberries

*½ cup frozen strawberries

 

**You may add ice if smoothie is not thick enough

Serve and enjoy!

 

Nutritional content of whole recipe (including 1 teaspoon of Nordic Naturals Lemon Flavored Cod liver oil) is 537 calories of which 100 grams are carbohydrates, 28 grams
of protein, and 8 grams of fat. Fiber content is 16 grams. Makes about 3 full cups. Each cup contains approximately 179 calories comprised of: 33 grams of carbs,
9.3 grams of protein, and 6 grams of fat (assuming you take the cod liver oil with a one cup serving), and 2.6 grams of fiber.

 

Just adding two tablespoons of Chia seed to the smoothie increases the nutritional content by contributing an additional 2.3 carbs per serving, 1.6 extra grams of protein, 2.3 grams of omega 3 fats, and 2.3 additional grams of fiber per serving.

 

 

 

 

 

Bo’s High Protein Banana-nut Muffins!

muffins Bos Recipes

*Before preparing your mixture, soak ¼ cup ground Chia seeds in 3 cups Almond Milk. Pre-heat oven to 350 degrees

 

In your mixer or food processor, combine the following ingredients:

 

*1 large ripe banana

*4 egg whites (or egg beaters)

*5 cups rolled oats

*3 ¼ cups Almond Milk and Chia seed mixture

*1-½ teaspoons of Stevia powder or 5 teaspoons of Xylitol

*1-teaspoon sea salt

*1-teaspoon vanilla extract

*3 heaping scoops of Vanilla Whey Protein Powder

*3 teaspoons baking powder

*1/4 cup chopped walnuts

*1-tablespoon cinnamon

* 2-½ cups unsweetened applesauce

 

Once mixture is blended well, divide up mixture equally into individual muffin tins (or cupcake liners). Be sure to use cooking spray if using tin. Makes approximately 24
small muffins. Bake approximately 30 minutes or until toothpick comes out clean from center.

 

 

Nutritional content of whole recipe is 2,741 calories of which 422 grams are carbohydrates, 129 grams of protein, and 70 grams of fat. Fiber content is 83 grams. Divided into 24 even weight muffins, Each muffin would contain approximately 114.2 calories comprised of: 17.58 grams of carbs, 5.4 grams of protein, 2.9 grams of fat, and 3.45 grams of fiber.

 

 

 

 

 

Bo’s Banana-Date Smoothie

banana shake Bos Recipes

In blender combine the following ingredients and puree:

 

*2 ½ cups Almond Milk

*10 pitted dates (**Puree Almond milk and dates well before adding additional ingredients)

*1 scoop Vanilla whey protein powder

*1 cup frozen cherries

*2 medium-sized frozen bananas

*3-4 ice cubes

*2 tablespoons Chia or flax seed

*1-2 tablespoons dried coconut (organic, unsweetened, no preservatives)

 

Serve cold and enjoy—MMMMMMMMMMMMM!!!!!

 

 Nutritional content of whole recipe is 808 calories of which 152 grams are carbohydrates, 30 grams of protein, and 17 grams of fat. Fiber content is 25 grams. Divided into 3 servings, Each serving would contain approximately 269 calories comprised of: 51 grams of carbs, 10 grams of protein, 5.6 grams of fat, and 8.3 grams of fiber.

 

 

 

Posted in Recipes by Trainer Bo | No Comments