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:)
*4 oz. Flank Steak
*. Cup Beans*
*. Cup chopped Broccoli
*1 Cup diced Onions
*1 Cup diced Red Peppers
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.
A more sustainable, habit-based approach that doesn’t include a drastic calorie deficit can give you a better chance at adapting — physiologically and psychologically — to a healthier lifestyle, without your metabolism coming to a screeching halt. This point of view is consistent with The Biggest Loser research paper, which closes with recommendations to focus on health markers like insulin and triglyceride levels rather than weight loss, and to take a more moderate approach with exercise and calorie reduction for long term success.
Here at Fit-2-The-Core we practice one of the most effective principles from Precision Nutrition, a habit-based approach by gradually introducing our members to small, manageable daily practices that support healthy eating and movement.
2. Eat slowly.
This is another foundational habit used at Fit-2-The-Core from Precision Nutrition. Many studies show that people who eat faster are heavier than people who eat slowly, and that people who train themselves to eat more slowly eat less, and lose weight as a result. There’s a 20-minute delay in satiety hormone signaling when you eat, so if you plow through a huge plate of food in 10 minutes, you’re liable to eat it all before you realized you’re actually stuffed.
In fact, it’s proven that simply reducing the number of bites you take per minute by half is effective at reducing your energy intake by 40 percent, particularly in big eaters. That’s why we coach our members to eat slowly. Play a game with yourself: Try to be the last one eating — even after your slow-as-molasses toddler). Tune into hunger and satiety cues, which tell you how much food you really need.
3. At meals, eat until you’re satisfied, not stuffed.
If you’re saying, “I’m stuffed!” after your meals, you’re probably overeating and/or eating for the wrong reasons, which will make it very challenging to control your energy intake. Another keystone from Precision Nutrition Coaching: Eat until 80 percent full.
This helps ensure that you’re not eating more than you need by:
• Helping you connect with your physical hunger cues
• Decoupling eating from emotions
• Breaking the deprivation/binge pattern and mindset
• Regulating your appetite
Feeling full, anxious, lethargic, foggy-headed, heavy, or extremely thirsty are signs of overeating that warrant an 80-percent experiment. Next time you eat lunch, eat slowly, take a good break after each bite, and ask yourself, “Am I still truly, physically hungry?” If the answer is yes, take another bite, chew slowly, and repeat. If the answer is no, end the meal and start monitoring fullness/hunger cues until dinner.
4. Reduce stress.
When you experience psychological stress, cortisol shoots upward. Research has linked increased cortisol with weight gain, likely due to poorer food choices and physiological changes. It’s conceivable The Biggest Loser participants experience considerable psychological stress: Undergoing an intense weight-loss program on national TV; airing their traumas to the world; regaining the weight when everyone knew they’d appeared on the show;
feeling the shame of “failure”. Every day, take steps to reduce your stress level and recover from all the hard work you do — physical and otherwise.
• Sit and read a book
• Go for a walk
• Play with your cat
• Get a massage
• Take a warm bath
• Do yoga
Of course, what you find rejuvenating might be unique to you. Just be honest with yourself: Some activities that have the reputation for being relaxing — say, watching TV or throwing back shots at the bar — may be more escapism than true stress reducers.
5. Put your environment to work.
Change is hard for most people, and it’s partly due to our hardwiring. Research shows that most of the decisions we make are automatic, based on patterns and brain shortcuts as opposed to rational thought. We react to what’s in front of us, and our actions are often impulsive and/or the result of motivations we’re not fully conscious of. That means our environment powerfully shapes our decisions — including food decisions — more than we realize. We eat whatever’s in front of us, finish all the food regardless of portion size, consume more when we’re multitasking… and more.
Tough to change your eating habits when those habits are based on thoughts you didn’t know you were having, huh? But you can use this hardwiring to your advantage by putting your environment to work to control your energy intake:
• Keep fresh fruits and vegetables within view
• Park far from the office so you have to walk
• Don’t keep junk food at home
• Get a dog that needs walking
If your familiar with strategies that it takes to lose fat, then these should sound familiar. It’s no secret that when you use a sustainable approach to fat loss and health, that the strategies to sustain fat loss tend to be the same common sense strategies that you can follow for a lifetime.
Rituals connect us to a recurring cycle of events. Whether it’s a birthday, a bar mitzvah, or your regular Friday night get-togethers with your buddies, rituals are about the regular rhythms of life.
Rituals connect us to the past and the future. Rituals let us review events that have already occurred (e.g. a year gone by) and look ahead to what’s to come (e.g. a new year ahead of us).
Rituals place us in the present and connect us to our lives right now. By actively participating in rituals we are effectively saying “I’m here, paying attention to what’s happening”.
Rituals can connect us to other people. Most of our rituals are social rituals — holidays, graduations, etc. Rituals give us a chance to check in with others and be part of a collective phenomenon.
Rituals can connect us to ourselves. We can use rituals as a way to “touch base” with ourselves as well as other people. Prayer and meditation, for instance, are rituals that people use to step out of the flow of daily life, and to pause for a few moments of self-engagement and reflection.
Food rituals are much the same.
Indeed, most of our rituals involve food: The cake on our birthday. The buffet at the wedding. The familiar dishes on holidays. The offerings or communion at religious ceremonies. The breakfast we make ourselves every morning, without fail, exactly the same way as yesterday.
Whether big or small, rituals ground us. They organize us. They’re a chance to “check in”. To refresh, renew, regroup, and rejoice.
Which makes them perfect for a planning and proactive coaching strategy.
The food prep ritual
The food prep ritual is a simple idea, and one of the oldest and best strategies.
Plan and prepare some healthy food in advance, so that it’s easily available when you want and need it.
This can include:
· Shopping (or arranging to have food delivered)
· Menu and meal planning
· Washing and chopping vegetables
· Cooking/preparing protein (e.g. cooking up some chicken breasts)
· Cooking meals in bulk (e.g. casseroles, soups, stews, chili)
· Preparing the dry ingredients for things like Super Shakes or healthy muffin mix
· Soaking grains/beans beforehand so that they’ll be ready to cook later
· Sorting foods into smaller containers or baggies
· Freezing and refrigerating food for later
· Planning healthy meals that someone else cooks (e.g. using a meal delivery service, deciding in advance what to order at a restaurant, etc.)
· Looking ahead to ensure healthy eating strategies during the next few days, especially during difficult times (e.g. a busy week, traveling, dealing with a family crisis, etc.)
What it looks like from here is up to you.
Here are some examples of how to apply the FPR concept.
The Sunday ritual: 1–2 hours
This doesn’t have to be a Sunday. It can be any day where you have a few hours to shop, cook, and prepare some food in advance.
On this day, you can do things like:
· Buying groceries for the week (or at least the next several days); stocking up on easy staples such as canned beans, pre-washed veggies, etc.
· Cooking large meals that can be refrigerated or frozen in smaller portions (e.g. chili)
· Cooking lean protein in bulk (e.g. roasting a couple of chickens, putting several meat patties on the grill, boiling several eggs, etc.)
· Creating any sauces or condiments needed, such as a fish oil vinaigrette
· Washing, peeling, and chopping veggies
Here’s one of my fellow Precision Nutrition coaches, Jason Bonn, the acknowledged Food Prep Master, demonstrating his Sunday Ritual magic.
The evening ritual: 15 minutes
If you are willing to take an extra 15 minutes in the evening, you can often prep enough healthy food for the following day.
This can include:
· Making extra dinner so that they have leftovers for lunch the next day
· Putting a bowl of steel-cut oats on the counter to soak overnight; in the morning, the oats will cook in no time flat (you can do the same for slow-cooking grains such as wild rice — start soaking them one evening, and they’ll be ready to cook quickly the following evening).
· Doing a little extra veggie chopping or protein prep while dinner is cooking
· Chopping some veggies and meat, putting it in a slow cooker dish, and refrigerating the dish; next morning, the client can pull the cooker dish out of the fridge, pop it into the cooker, turn the cooker on, and enjoy coming home that evening to a delicious home-cooked meal
The breakfast ritual: 15 minutes
This one is for the morning people. If clients are willing to take an extra 15 minutes in the morning, they can prep healthy food for the rest of the day.
This can include:
· Making a Super Shake to bring with them to work (and leave in the work fridge)
· Packing a lunch (e.g. some of your pre-frozen chili or other bulk meal, dinner leftovers, a wrap)
· Doing a little extra veggie chopping or protein prep while breakfast is cooking
· Chopping some veggies and meat, putting it in a slow cooker, and the next morning, turn the cooker on, and enjoy coming home that evening to a delicious home-cooked meal
The 1-minute ritual
Even if clients feel they can’t spare 15 minutes, they can at least spareone minute.
One-minute “plan and prep” actions can include:
When you’re already at the store
· Pick up a rotisserie chicken.
· Pick up pre-washed vegetables or pre-made salads.
· Think ahead to the food prep sessions and buy in bulk.
· Grab an apple or bag of baby carrots to snack on as you peruse the aisles, so you don’t make decisions while being insane from hunger.
When you’re out for dinner
· Check out the restaurant’s menu in advance and decide beforehand what to get.
· Grab a doggie bag.
· If you can get a large portion and not eat it all, do so purposely, and then go for the aforementioned doggie bag. (By the way, include the leftover meat bits and bones in your doggie bag. You can make them into soup… see below.)
When you’re already cooking
· Chop, wash, or prep one extra item (e.g. peel one more carrot; chop one more pepper; toss one more chicken breast on the grill; wash an apple; etc.).
· Put away leftovers immediately (so you’re not tempted to snack on them) into a container for later.
· After dinner, dump leftover meat bits (e.g. chicken or steak bones, ends of cooked meat, etc.), veggies, grains/beans, etc. into the slow cooker. Cover with water, turn the pot on low, and leave it overnight. In the morning you’ll have delicious soup broth that you can then use as the base for quick soups. (Just pick the bones out.)
· Think “one meal ahead” and “one behavior ahead”. In other words, anticipate what you might need, want, and/or feel in 2-4 hours from now.
· Anticipate hunger levels and food needs; anticipate feelings like “At 3 pm, I know I’ll want to eat ____.”
· Call or place an Internet order with a healthy meal or grocery delivery service — even if that’s just occasionally, when you know you’ll otherwise struggle to find healthy options.
Practiced planning and preparation = Proactivity
With practice, you can routinize and ritualize these types of thinking and behavior patterns.
Even one minute of deliberate planning and preparation done regularly will, over time, dramatically enhance your’ sense of control and proactivity.
And, again, rituals allow us to “pause and reflect” — to take a few moments out of our chaotic lives to find calm, order, and regularity.
All of which eventually enable you to make more thoughtful choices. And, of course, to change for the better.
What to do today
Recognize the power of rituals.
Rituals ground us and let us “check in” with our lives and routines. Harness the instinctive human desire for rituals in the service of nutritional change.
Create new rituals.
Today, try creating a food prep ritual of some kind for your clients. It doesn’t have to be elaborate — even a few minutes, done daily or at least regularly, can dramatically improve their sense of control and proactivity..
The New Year is right around the corner and you are eager to start 2018 strong. Throughout the month of December with every workout you miss, piece of pie you eat and every glass of wine you drink, you keep telling yourself that on January 1st I’ll recommit to my nutrition and workout regimen. The ole reliable New Year’s Resolution, that for most just gets them through the holidays guilt free, with promise to themselves that they will get it together on January 1st with their New Year’s Resolutions.
This may seem normal, I mean everyone does this right? Yes, most people do, but most people who take this approach usually end up right where they started by end of February , so maybe this isn’t the recipe for success. Maybe after all the years of failed New Year’s Resolutions you finally have come to grips that it’s these very New Year’s Resolutions are what have been holding you back all these years. There is a fact that can’t be denied, that most people have forgotten and giving up on their New Year’s resolutions by the end of January. Each year is filled with one excuse after the other, I’m too busy, it’s too hard, it’s not working, I’m too tired, I don’t know what to do, I’m hungry all the time, eating healthy is boring and the list goes on and on.
The main issue with New Year’s resolutions is that many people use it as an excuse not to get started right now, they rely solely on the motivation of the New Year to get started on eating better and working out more consistently. They rely merely on the motivation and excitement of the New Year.
The reality however is that the reason many people fail to reach their health and fitness goals is simply because they rely too much on motivation, and this is one of the biggest reasons why your New Year’s Resolutions are holding you back.
Motivation is great at getting you started, but fails miserably at keeping you going, this is why most people have given up on their New Year’s Resolutions by the end of January. Many of these people hit the gym 5 days a week while completely overhauling their diets and their lifestyle. This works for about 3 weeks and then reality starts setting in, you start to lose that motivation that you had at the beginning of the new year, and getting up 5 days a week starts to get harder and harder, your tired of being sore all the time and the workouts are just too hard, all the sudden those 5 days start to turn into 3 days, 1 day and then no days.
The diet, well you just have time to make all those meals, and in honestly you miss eating carbs and your tired of being hungry and tired all the time. All the sudden the excuses start to slowly creep their way back into your life, I’m too busy, it’s too hard, I don’ like the food I have to eat, I’ll get back on track tomorrow etc. Problem is that tomorrow never comes.
Even though your intentions are good, it’s this strategy of relying solely motivation that is holding you back. The reality is that you will get busy, you will soon find out that it is hard and there will be days that you just don’t feel like working and eating healthy. Motivation ebbs and flows and it’s the only way to stay consistent with your goals is to have strategies in place for those times when your motivation is ebbing, it’s your strategies that will see you through until your motivation is flowing again. It’s normal to not too be excited to workout, or to eat healthy and to want to skip workouts and eat whatever you want. But the difference between those that do it anyway and those that don’t isn’t that their more motivated, it’s they have a strategy to ensure that it gets done.
Don’t want to get up and workout? Make an appointment with your coach each week like it’s appointment. It’s human nature not to want to let others down. This strategy of having someone waiting for you, holding you accountable, can just be that push you need to stay consistent with your workouts. You can also find a friend to workout with, holding each other accountable is another powerful strategy in overcoming a lack of motivation.
Don’t feel like eating healthy. Only have food in your house that supports your health and fitness goals. This again works for you as humans we are innately lazy, and we can make this laziness work for us if we make it more difficult to eat food that doesn’t support our health and fitness goals. If chips, burritos, ice cream and or wine isn’t readily accessible, it will be more difficult to talk yourself into going out of your way to eat foods that won’t support your goals.
I you don’t feel like preparing food, you can simply by prepared food in advance, one of my favorites is rotisserie chicken form whole foods. It’s easy, when you get home you can just throw it the oven and warm it up or simple chop it up and make heathy and delicious salad. You can also invest in a food delivery service such as Territory who deliver fresh precooked food to your door, throw in the microwave and you’re eating in three minutes.
These are just a few examples of strategies that we use with our clients hear at Fit-2-The-Core. There is nothing wrong with New Years Resolutions motivation, but make sure that you don’t make the mistake of thinking that you will always be motivated, start to implement strategies that will help you to stay consistent with your workout and nutrition, especially when your motivation is hard to find.
Today I want to share 3 of our Top Transformation Strategies. Many people are surprised when they first join our challenges and/or GYM, because we don’t prescribe diets. We follow proven principles of nutrition that can fit into any lifestyle and can be easily integrated into any diet. The key is learning how to eat, what to eat, and when to eat it. This puts the focus on health, body composition and performance and gives you complete control over you health and body.
All the transformations you see below were achieved without cleanses, calorie restriction, and gimmicks. We implement 3 Strategies that are not only effective in the short term, but also that stand the test of time and ensure that our members continually make progress each week, month and year!
Strategy # 1: Supportive Habit Based Nutrition:
The nutrition principles focused on eating lean proteins, veggies, fruits, unprocessed starchy carbs, drinking plenty of water, and consuming good fats. was achieved by eating 4-6 meals daily with strong focus on portion control without deprivation. This nutritional plan not only supports health, lean muscle, and fat loss, but also the challenger’s performance during their workouts. While many gyms focus on just losing weight, you will see in the transformations below, the goals were to lose fat and build muscle. If calories are too restricted, then this will not be the outcome and will result in regaining the lost weight. If you lose fat and muscle, you slow down your metabolism, and your BMR (amount of calories burned during the day) is lower. If you lose muscle while you are losing weight, you can end up with a higher body fat percentage even at a lower body weight. This is one of the main reasons most people end up gaining their weight back and sometimes even more.The goal should be to lose fat and improve your metabolic rate by building lean muscle with a nutrition plan that supports both. This lifestyle strategy is key in giving you complete control over your body and health, resulting in long term success.
Strategy #2: Strength Training
Strength training is very powerful for fat loss and building lean tone muscle, which is Fit-2-The-Core’s number one strategy. This demands that the body builds lean muscle and loses fat, which chronically increases BMR (amount of fat calories burned throughout the day). This has the strongest effect on increasing your metabolism due the high intensity demand to the muscles and reshaping your whole body. The key is quality of movement and progressive resistance, which basically means increasing intensity at each workout when appropriate. Intensity is in direct proportion to the quality of movement, this is why our expert coaches make sure each and every exercise is done with perfect form, before we start to challenge them with more intensity. Poor movement does not lead to intensity, no matter how challenging it may feel, your body and metabolism does not respond favorably to poor movement. In order to glean the benefits of progressive resistance, you must have least 4 exposures to each workout with a maximum of 6 exposures. This is the sweet spot for maximizing the quality of movement and thus the intensity that ensures a life long transformation in your metabolism and body.
Strategy #3: Metabolic Zone Training
Our third strategy is metabolic zone cardio also known as “Burn” which also increases metabolism but in a different way. As mentioned above, we achieve a higher metabolic rate (BMR) by challenging and building more muscle thorough strength training (lifting weights). In our BURN cardio classes, we achieve a higher metabolic rate by faster, more powerful, movements, using more body weight or lighter resistance kettle bells, medicine balls, ropes etc.
We use heart rate training to achieve the most effective intensity in challenging the metabolic system, again intensity is going to be governed by quality of movement.The key is not only in reaching the most effective intensity, but also the right recovery. This is important in being able to repeat the most effective intensity throughout your workout. This creates a huge oxygen deficit, which your body has to make up for once the workout is over by increasing your oxygen uptake (metabolism) for the next 24-48 hours. This is very similar to the effect of strength training, just not as powerful. Since our “BURN” classes don’t break down muscle like strength training, it is put in middle of our strength days ensuring that our member’s bodies are ready to adapt to the changes demanded by their workouts, and leads to building lean mass and burning fat.
These top 3 transformation strategies of a supportive nutrition plan, strength training, and Metabolic Zone cardio all lead to the six week transformations below that support continued fat loss over the long haul, by giving you complete control over your health and body.
While most GYMs focus just on weight loss, we focus on changing the way your body looks, also know as re-body composition. Our members long term success is a true testament to habit based nutrition principles, Total body strength programs that focus on quality over quantity while progressively challenging our members over time and our “BURN” heart rate zone classes that ensure that our members are working at the most effective intensity for fat loss.