Doubting the girl with a healthy diet and sweet on a white background

Five Mistakes Women Make With Nutrition

Over the last 17 years I’ve seen the same mistakes made over and over again by many women in their attempts to look and feel better when it comes nutrition. Avoiding these mistakes will go a long way in overcoming your frustration with your struggles to lose fat and feel great.

1.Starving Their Bodies:

Why do so many women have it in their head that they have to starve themselves to look the way they want? Is it because they get a sense of satisfaction if they miss a meal or only have sprouts and lettuce, thinking they have self control. Maybe, but what those women should know is that there starving their bodies into storing fat, losing muscle, and wreaking havoc on their metabolism. This is the last thing you should do if you want to look lean and fit. More often than not I hear about this from my clients when talking about nutrition: “This too much food! I can’t eat all of this! How am I so supposed to lose weight eating all this food?” I tell them to give it a try and guess what? They become believers because their metabolism increases and they burn fat! Get what I’m saying? Don’t starve yourself!

Waiting for dinner. White background.

2. Eliminating Fat:

Most girls have done it- counted fat grams. Dietary fat and body fat are two different substances. You don’t eat fat and it turns into fat. That’s not how it works. You must include good quality fats throughout the day. This is so important for your hormones, fat loss, and overall health. Increasing your omega 3 intakes (the fats found in fish, olive oil, avocado, and nuts) has been shown to boost your body’s fat burning ability. Do not be afraid of fat.

god fats

3. All-OR-NOTHING THINKING :

Women tend to be very black and white, on or off. They are either on their diet super strict and focused, or they are off their diet and bingeing on foods they shouldn’t be and beating themselves up over and over again. I see this all the time. It’s either one or the other. If you are struggling with this, then you must follow these four strategies to change your mindset:
Start to recognize what emotions you have when you start to binge and write it down in a journal. Eventually replace the binge with writing it down in the journal first.

Eliminate all black and white thinking. You can have a splurge and not feel guilty about it, especially if you plan them out. So enjoy the splurge, they play an integral role in a lifestyle approach to health and fitness.

Start to associate pigging out with the bloated, lethargic feeling you have afterward. Tune into the way you feel and really connect in your head that when you eat that way, you don’t feel good and when you don’t feel good, you aren’t giving your best to those that matter most to you:)
Figure out what your trigger foods are, certain foods will be your trigger to binge. Having a strategy of not eating your trigger foods is extremely effective while you are working on your relationship with food.

All Or Nothing Signpost Means Full Entire Or Zero

4. Having a Fear of Carbohydrates:

Most carbohydrates are not the enemy. Certain carbohydrates are not an optimal fuel source for a female trying to be lean and fit and you should avoid them most of the time, remember your splurges. Fruits and vegetables are carbohydrates that you can have at any time of the day. Eaten with some protein these carbohydrates are the perfect fat loss food meal. Starches such as oatmeal, rice, potatoes and other minimally processed whole grains are perfect for breakfast or for the meal after your workout. Eat your carbs, just the right kind at the right times in the right portions! Remember, it is the high sugar, highly processed carbs that you need to keep to a minimum.

Food sources of complex carbohydrates, isolated on white.

5. Not Planning or Preparing:

Many women find it hard to put themselves first. Women are caregivers by nature and take care of everyone else first. Problem is, when they don’t take care of themselves they can’t give their best to everyone else. To be fit and healthy you have to plan and prepare your meals in advance. You cannot leave it to chance. You don’t become fit and healthy by accident. As the saying goes, failing to plan, is planning to fail. It won’t take long as you think to throw some healthy food in an ice chest each day. Give yourself 10-15 extra minutes a day to pack your food and plan your day.

Elevated View Of Fresh Organic Vegetables With Meal Preparation Words Written On Slate

Work on eliminating these mistakes, one at a time building in healthy strategies and habits, that will leave you feeling confident that you finally have control of how you look and feel.

Your Coach
Tim Rudd

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ready-for-the-weekend1

What’s Your Weekend Strategy

Ahhh it’s the weekend! Time to relax, kick your feet up and forget all about all the healthy choices and “rules” you had in place during the week when it comes to your nutrition and eat whatever you want…

Record Scratch – Uh no! And here are a few reasons why:

1. You have worked too hard! All those workouts you clocked in this week and healthy meals you ate could easily be undone from Friday – Sunday. If you’ve done everything right your metabolism should be primed and ready to burn fat all weekend long, leaving you feeling amazing, Don’t undo that!

2. Monday Food Comas are no fun! After a weekend of over-eating whether your “drug” of choice is sugar, alcohol, starchy carbs there’s nothing worse than that bloated, foggy feeling on Monday morning that you had a little too much fun this weekend and “you’ll never do that again…” We’ve all done it. Remember how you felt the last time you did it. That bloated, foggy feeling just isn’t worth it ruining how great your feeling and looking.

3. If your goal is long-term permanent physical change then the all-or-nothing, off-and-on cycle cannot be a part of that. Friday night is usually the gateway for the weekend whether it’s Pizza or Mexican and then big breakfasts and a bag of chips with a good movie finishing of course with Sunday Funday or Pancake Brunch after church…who’s with me? By Monday you’ll have gained any of the weight you lost during the week back only to start all over and never getting closer to the permanent changes you want to make during this Fit-In-42 program. Don’t do it!

So, as the weekend approaches what is your strategy for staying on track with your eating?

Now that I’ve talked you down from the food fantasies you may have already started to conjure up for your weekend plans let me tell you what you can do and give you some strategies to handle whatever situation comes your way! Because strategy always trumps willpower!

Now because we want you to give 100% to Fit-In 42 we need to make sure that we do our best to be at 100%, but I will share lifestyle strategies beyond this program below.

Fit-In 42 weekend strategy:

Eating out:
1.We know that planning is your key to success. If you know where you’re eating, look up the restaurants menu online and pick what you will eat before you even get there. We are in phase one, pick a meal that has protein, veggies and beans, if they don’t have beans then no worries.

2.Do not get an appetizers those are a meal within themselves and will add hundreds of calories to your meal. Also say no to bread on the table.

3.Now that you planned ahead, do not look at the menu, just order what you planned on ordering, this eliminates the temptation to order off the plan.

Going to a party, function or any type of celebration:

1.Again planning is key here. Eat a healthy meal about an hour before the party so you don’t go “Hangry”. When your starving, not only will you be more likely to go for high carb food choices, you will also tend to overindulge.

2.Stick to protein and veggies and good fats(nuts). Not only are these healthier options, but they will also keep you satiated, reducing cravings big time.

3. If you have to have a drink, which we do not recommend during Fit In 42, only have one and spend the rest of the night drinking tea, soda water with a lime or your favorite fruit in it.

Drinking tips. If your drinking a margarita, add water for every 1/4 consumed, in a social setting nobody will notice and there ill be no peer pressure. You can also drink soda water with lime, it will look as though you are drinking vodka soda water or gin and tonic. If it’s bottled beer, when you finish, fill it up with your favorite tea or soda water, either way it keeps the crabs away, something I will go over with you next week.

Dinner party or family get together. In this situation your most likely to be with your inner circle of friends and family and these should be the people who are supporting your efforts and doing there part in supporting you during Fit In 42. Feel free to tell them your on a journey to make health and fitness a priority in your life, especially in the next 42 days.

Lifestyle strategies beyond Fit In 42.

Moving forward after Fit In 42, it’s no longer 100% adherence, so depending on whether you want to keep making changes or maintaining your splurges will vary.

If your still in change mode, then were shooting for 90% adherence, this means for 5 meals a day 7 days a week you get around 3 splurges a week. If it’s maintenance, it may be 80% adherence, so  6 splurges a week but be careful and track your body-fat each week to make sure your within 3-5 lbs of your ideal, which is specific to each individual. If your getting too far off track reel the splurges in.

So understanding the above you must first decide when and what you want to indulge in. Are you craving something?

Is there an event or a night this weekend that you are really looking forward to?

Choose ONE!

It’s ok to have a splurge and it should be totally guilt free so you can completely enjoy it and be something completely worth it. This isn’t a “binge,” this is enjoying a slice or two of Pizza with a glass of red wine or a couple of Margarita’s with friends.

Once you have decided your splurge this weekend commit to yourself that you will  do the best you can to make the best choices possible in every situation. The rest is not always under our control.

And you will not end up with “Blown Tire Syndrome.” What’s that? Well, if you ended up getting a flat tire on your way home from work tonight would you get out and flatten all of the other tires? May as well, you have one flat tire? Why not blow them all?

Doesn’t make sense right? Sound familiar to what sometimes happens with your weekend eating? I “blew” my diet, I’ll just start on Monday and eat whatever I want “blowing” the rest of the weekend…this is where you get into trouble.
You will have slip ups – no biggie. Commit that you will stay as mindful as possible and will not fall into “Blown Tire Syndrome.”

A few more tips for staying on track.
 
Learn to say – No Thank you! It should roll off your tongue before you even have time to think about it…No Thank you!

If you go out to eat order first and set the tone for the table. If you order something healthy so will most of the people at the table.

Remember how good you will feel starting the week on Monday feeling Energized and proud of yourself, ready to tackle the week!

Stay mindful! You got this! Enjoy your weekend!

Your coach,

Tim Rudd

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Identify Your Key Motivations

When goal pursuit is tough, it’s easy to lose focus or discard the goal. If we don’t stay connected to our why, as one study put it, “the infusion of goals with energy may be distressingly temporary”. In other words, chances are good we’ll burn out and bail. Autonomous goal motives will result in greater objectively assessed persistence toward an increasingly difficult goal. If you strive with more autonomous motives, you will be better equipped to overcome challenges in goal pursuit. Your why makes all the difference in the world.

Take time to watch this video and figure out your key motivations during Fit In 42 and beyond.

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Batching

Batching Your Meals

Here is another video of cooking for the week. I shared one on Saturday on your secret Facebook Page.

Batching and Prepping Food

Here are 2 recipes you can enjoy. Both are easy to cook and delicious. Remember if you have some recipes you would like to share please email them to tim@fit2thecore.com.

Shrimp Stir Fry

Shrimp-stir fryIngredients:

1 Tbsp of Extra virgin olive oil

About 8-10 De veined Clean Shrimp( Not Farm Grown)

Hey everyone Paprika(to taste) 1/4 Tsp Pepper

1/2 Tbsp Garlic Powder

Half a Clove Of Fresh Garlic

Bell peppers-1/2Green,1/2Yellow,1/2Orange Half of a Green Squash(julienned)

 Preparation:

In a Medium Wok add your Extra Virgin Olive Oil when hot add your fresh garlic and shrimp. Once shrimp has a little color you want to add your veggies Dry seasonings. Cover and reduce flame to low. This should take about 3-4 mins.

Serve with a side salad or as is.

Crockpot Stuffed Peppers

stuff peppers

Ingredients:

6 bell peppers 2 tbsp olive oil 1 onion

2 cloves garlic

  • lb ground turkey 2 tsp thyme
  • tsp oregano
  • tsp turmeric
  • cups diced tomatoes 1/2 cup parsley

1/2 cup tomato paste 1/2 cup water

1/4 cup lemon juice 1 tsp pepper

 Preparation:

  1. Cut off the tops of 6 bell peppers. Set aside on a dish to use as lids later.
  2. Remove seeds and ribs from peppers.
  3. Heat 2 tablespoons of olive oil in a medium pan.
  4. Add 1 chopped medium onion and 1 clove of garlic (minced). Cook for 10 minutes.
  5. Add 1 pound of ground turkey to the pan and cook until the turkey is no longer pink.
  6. Transfer turkey mixture to a large bowl.
  7. Add 2 teaspoons of thyme, 2 teaspoons of oregano, 2 teaspoons of turmeric, and 2 cups of diced tomatoes.
  8. Mix gently, and fold in 1/2 cup of parsley.
  9. Season with 1 teaspoon of salt and 1 teaspoon of pepper (to taste).
  10. In another small bowl, mix 1/2 cup of tomato paste, 2 cups of water, 1/4 cup of lemon juice, and 2 tablespoons of sugar.
  11. Mix until sugar dissolves, and season with salt and pepper to tast
  12. Place 1/2 of the tomato paste mixture in the bottom of the Crock-Pot.
  13. Stuff Peppers with turkey mixtures and place upright in the Crock-Pot.
  14. Spoon the remaining tomato paste on top of the peppers.
  15. Place pepper lids on each pepper.

Cook on low for 6 hours (or on high for 2 hours).

Add these as lunch or dinner recipes.

Have a Great Day!

 

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D342

Now Is Your Time!

The majority of people who come to Fit-2-The-Core looking for help in losing fat, feeling better and improving their health, usually struggled to find time to take care of themselves.

Many of them used to be active, they had some form of consistent exercise in their life, some played sports, and many were comfortable in their own skin and even had the confidence to wear clothes that they wouldn’t even think of wearing now. Some are even struggling with health issues such as hypertension, joint pain and diabetes.

The common theme is life got in the way. They have a career or kids or both that takes up all of their time. They said to themselves that is now is not my time, maybe when my kids grow up, or when my schedule isn’t so busy! It was always going to be tomorrow when they would finally start taking care of themselves. The always elusive perfect time scenario, as if this really existed!

The fact is that for many of them it was absolutely their time! Many feel better when they workout and stay in shape, it puts them in a better mood, it helps them to be more productive and keeps them healthy long term.

They all agree that making time to exercises and eat well makes them a better mom, a better wife, better at their careers.

They also believe that their kids deserved the best possible version of themselves.

The fact is there will always be a reason that now is not the perfect time, and if you keep waiting till tomorrow, you will soon come to the reality that tomorrow will never come. As continue to go through life frustrated that you can’t find an outfit that doesn’t make you feel fat or struggling to find the energy to get through another day or maybe it’s the lack of sleep due to all the stress and bad eating habits in your life.

These people luckily figured this out sooner than later that they wanted and needed to make time for themselves, that enough was enough and that today was the day when took back control over their health and life.

You’re one workout away from a good mood.” Find time for your workout and you’ll be more even keeled and able to handle anything life has in store for you that day.

One of our members shared, “There’s no way I can be the best that my kids deserve when I’m not at my best. I’m doing exercises I never dreamed of and loving it, and the nutrition plan is my new comfort zone because I know every day that I am doing my body good and the guess work is gone. My kids tell me I’m strong and they love how much I’m willing to do with them!”

“Now is your time!”

What excuses have you been using?

Here is your wake up call!

Now is your time!

Our next Fit in 42 Total Immersion Program starts April 30th! If you’re serious about finally making time to take care of yourself for 6 weeks and  are ready to build long term habits that will give you back control over your health, body and life, don’t miss this opportunity!
If you’ve been stuck in a rut this could be your answer to breaking out of it! We have only a couple spots left. The orientation takes place April 28th! To set up your interview call us at 925-672-5777 or simply fill out this form and we’ll be in touch – Click here to apply-serious applicants only!
Check out this delicious Fit in 42 Beef  Stir Fry Recipe and Give It a Try! 
Our Fit In 42 ers Love it:)
Beef Stir Fry
INGREDIENTS: 
*4 oz. Flank Steak
*. Cup Beans*
*. Cup chopped Broccoli
*1 Cup diced Onions
*1 Cup diced Red Peppers


DIRECTIONS: 
1.In a pan over medium heat add 1 Tbsp. of Coconut Oil.
2.Add Beans, Broccoli, Bell Peppers, and Onions.
3.Cook the vegetables for 3 minutes and remove from the pan.
4.Add the Beef to the pan and cook for 3 minutes.
5.Add the vegetables back to the pan and cook for 3 minutes.
6.Remove and serve.

* Choose any of the following beans: pinto, garbanzo, black, lentil, kidney.

 

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