Composite image of new years resolutions on january calendar

Why Your New Years Resolutions Are Holding You Back

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 Road Sign with dramatic clouds and sky.

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.

Preparation

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.

 

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Top 5 Secrets For Feeling Stronger, Sexier and More Confident

Are our Drop 2 Jean size clients – many of whom have lost 2 jean sizes and Feel Stronger, Sexier and more Confident – somehow “better” than normal? Special? Extra-motivated? Blessed with “great genes”? No. They’re average Janes. They’ve simply learned – and practiced – what really works.

Our coaches use simple, time-tested methods to inspire, motivate, monitor, and guide our D2S clients to feeling Sexy, Strong and Confident in their Thermometer Jeans!

Today we’re going to pass some of these Drop 2 Jean Sizes “secrets” on to you. They’re simple. (But not necessarily easy.)

Secret #1 Eat slowly:

Check your watch. Start eating. When you’re done, check your watch again. How long
did it take you? Our guess: not long enough. Your goal is at least 15 to 20 minutes per meal. You need that long in order to taste your food properly, and to let your body tell your brain that you’re full. Put your utensils down between bites. Chew properly. Savour what you’re eating. Enjoy it. Spend time with it. You’ll enjoy food more, and get leaner to boot.

Secret # 2 eat until you’re “80% full”:

What the heck does that mean? It means you eat until you’re just satisfied. Until you’re no longer physically hungry. Instead of “stuffed” or “full”. Don’t get hung up on exactly what “80% full” is, or whether you’re getting to “75%” or “88%”. Shoot for the general idea.

Remember: eat s-l-o-w-l-y. Be patient with “80% full”. It takes practice. But once you
get the hang of learning your physical (rather than your social or psychological) hunger cues, this one will be a breeze.

Secret # 3: Get your 3-4 hours. Make them count.

Sure, you could drill yourself into the ground with long, gut-busting workouts. But why?
As we’ve proven, you can get great results with about 3-4 hours of exercise per week.

The trick? Make those hours count.

Our suggestion:

1. 2-3 days a week, weight train for about 45 minutes. Choose complex exercises with
lots of moving parts that give you bang for your buck, such as:

* pullups/pulldowns, rows
* pushups, presses
* squats, deadlifts, lunges
* hip hinges (i.e. swings)

Think movements rather than body parts. Think quality rather than quantity. Put
some tough stuff together in a circuit and give ‘er.

2. 1-2 days a week, do sprint intervals (or do the equivalent, such as intervals on a
rower) for about 15 minutes.

3. Do about 10 minutes of warmup and mobility work every day.

4. Fill in the rest of the time with “active recovery”: gentle, moderate movement such
as walking, swimming, yoga, taking the stairs instead of the elevator, and just plain
old “stay moving”.

Secret #4 Sleep:

Sleep changes your hormone balance and your recovery ability. This changes how your body responds to nutrients, exercise, and stress. The more sleep you get, the leaner you are. The less sleep you get, the fatter, weaker, and sicker you’re eventually likely to be.

At least 1-2 hours before bed, turn off the TV, computer, and cell phone. Darken the room. And get ready to sleep yourself lean.

Secret #5 Forget “willpower” and “motivation”:

Change your environment and your systems. And get social support.
Willpower is a very limited and unreliable bank account. Never count on it. Ever.
Instead, built an environment, a system, and a support network that helps you get to
your goals.

* If food is in your house, you’ll eat it. So, don’t have that food in your house.

* If your gym is horribly inconvenient, you won’t go. So, make it convenient, or buy
some weights for home. And meet a friend to work out.

* If you wait till you feel full of energy to work out, you’ll never do it. So, schedule it like
an appointment.

* If you’re surrounded by people who don’t support your goals, you’ll have a tougher
uphill journey than a spawning salmon. So, take a class, join a group, say hi to other fit folks in your gym, and build a strong social support network of fit and healthy people.

If you’re looking for some great coaching and a 24/7 support group who cheer you on
for 8 weeks, may we recommend our upcoming Drop 2 Jean Size Challenge.

Today, what is ONE, very, very small action you can do to move towards the change
you want? What could you do in the next three minutes? Today?

Do that one small thing. High-five yourself.

Check in each day and make sure you’re doing it. Then, next week, do another very
small thing. Only one. High-five yourself again.

Repeat until ripped and awesome. It’s just that simple!

In just 8 short weeks, you can feel your best again! You can feel….

Strong, Confident and Sexy!

We know how you may feel right now…

You are lost, and can’t find an easy enough solution to get back where you once were with your health. You are desperately looking for a proven kick-start solution that will shrink your thighs and buttocks, tone your arms and abs, and give you some amazing results in only eight weeks – GUARANTEED!

Join our 8-week Drop 2 Sizes Challenge that is changing lives TODAY!
The Drop 2 Sizes Challenge begins this Saturday, September 23rd and we’re only taking on a limited number of challengers so DON’T WAIT!

All you need to do now is… Click on this link, Yes I Want To Drop 2 Jean Sizes! , to reserve your spot for our kick-start seminar and workout on Saturday, September 23rd at 11:00am. Invite your friends to join you!

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Holy Grail Of Fat Loss, Before and After Pics Inside!

We are just days away from our I want it “AAAL” challenge. In our last team contest our challengers lost a total of 243lbs of fat and added 81lbs of fat burning lean muscle.  Go here now to register now: http://wantitaaal.com

Winner B&A

 

Jessie Pease B&F

Losing fat and gaining muscle at the same time is known as the “Holy Grail”of fat loss. Anyone can lose weight on the scale, but often it’s done with diets that focus on deprivation or even worse water manipulation to lose those last few pounds! Your pounds consist of muscle, fat and bone mass. Dieting” can increase food cravings, food preoccupation, guilt associated with eating, binge eating, weight fluctuations, and a preoccupation with weight. Looking at the pic below you have a total body change of 18.19lbs (fat loss + muscle gain).

 

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Your muscle is made up mostly of water and if you lose water weight so will you lose muscle, your tone, your strength and your metabolism, up to 30 calories a day per pound lost. If you starve your muscle you will again lose muscle and hold onto fat, which doesn’t require as much energy to sit in your midsection, your arms, your hips and your thighs.

 

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Losing fat and gaining muscle not only makes your body more calorie expensive(requires more calories per day), but it improves your health(more insulin sensitive), your performance(stronger and better conditioned) and your tone(loss of inches). One other big benefit is that muscle is where sugars are stored and used as energy and the less of it you have, the less capacity you have for storage and thus the rest gets stored as fat and your performance will also suffer as it’s your muscle that drives the intensity of your workouts. Go here to register now: http//:wantitaaal.com

 

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This many times is why people rebound after losing pounds quickly, when the focus is just on weight loss, not body re-compositioning (Increasing lean muscle, mass and decreasing fat). Not only does the metabolism get slower with each pound of muscle and water loss, but their capacity to store sugar also decreases. This is not an effective recipe for people who still want to enjoy a glass of wine, a delicious desert or a couple pieces of pizza etc. This also is disastrous  if you expect to live an active lifestyle as all your growth hormones(responsible for fat loss and muscle) and will start to down regulate and hold on to rather than tap into the energy stores required for optimizing fat loss and performance. As you can see it’s a negative cascade of effects that leave 98% dieters right back where they started after they lost weight! Go here to register now: http://wantitaaal.com

 

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They have effectively left little room for damage control and enjoying life, especially in social situations, this is the person who leaves for weekend splurge and comes back weighing 5lbs more that when they left.The other issue with losing muscle and fat and the same time is that each time you you have to eat less and less calories as evidenced by the biggest loser article that was published a year ago. Most contestants not only gained their weight back, but they ended up fatter than before, and even worse, reset there metabolism to much lower levels  only able to eat 800 calories daily in some instances in order to maintain there weight. This equates to 3 snacks a day or two small meals in a 24 hour period.Go here to register now: http//:wantitaaal.com

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In our AAAL team challenge the focus is on re-body compositioning. No diets, no tricks just scientifically proven real world strategies to change the way your body looks, feels and performs. This is one key to long term success, a body that thrives has stronger bones, more lean muscle, less fat and and a hormonal environment that not only supports fat loss, but your health! Go here to register today: http://wantitaaal.com
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Our “AAAL” challenge is the “HOLY GRAIL” of fat loss as it will not only teach you how to work out effectively for muscle gain and fat loss, but we also teach and show you how to eat for life! Real world strategies, no matter whether your motivation is low or your willpower is gone, we will show you how to train smarter, eat smarter and thrive in your new body.
Justin Knipstein B&A
Go here now to register today. Or mark your calendar for our kick off event this Thursday April 6th at 6:30pm. This is a Team Challenge so even if you can’t find someone to do it with you, we have teams that need you! The challenge starts on Monday April 10th and you can win $5,4000 in cash prizes!
Go here now and register today: http://wantitaaal.com

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15 Brilliant Meal Prep Hacks

MEAL PREP HACKS!

In our I Want It “AAAL” Spring Team Challenge, we don’t just encourage people to Meal Prep their food for the week, WE MAKE THEM.  We feel it is one of the most important habits you can adopt to get to your goals both physically and mentally.  These are just a few of the tips and tricks we have our students do to ensure they get amazing results!!!

Hard-Boil-Eggs

1. Hard Boil Eggs ( in the oven)
Hard boiled eggs are like the original meal prep protein source. They are easy to take on the go or to add to salads. They are also great to have as a stand alone.
Here’s what you do:
1. Put your eggs in a muffin tin. You don’t need to put any water in the tins or anything. Just set them in there. If you want to, you can also stand them upright using mini muffin tins.
2. Put the pan in the oven and bake at 350 degrees for 30 minutes.
3. Remove and put the eggs in a bucket of ice water for at least 10 minutes.
The only tricky part about this method is that the cooking time will vary from oven to oven. So, if your oven runs hot, you may need to cook them at 325. However, for my oven, if I cook them at 325 for 30 minutes, they don’t cook all the way. So I cook mine for 30-32 minutes at 350 degrees. So, it may take a couple test batches, but let me tell you, after a little trial and error, this method is AMAZING. So easy and they’ll cook perfectly every time!
Just a word of advice. Do a SMALL test batch until you figure out your oven temp. Don’t, say, test 18 eggs all at once if you’re not sure what temperature to use…not that I did that or anything. Luckily, eggs are cheap!
The eggs might get some brown spots as they bake:

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2. FREEZE YOUR SMOOTHIES IN MUFFIN TINS
Yes, make your smoothies ahead of time, then pour into muffin tins and freeze. This will let you have quick and easy to make smoothies every morning. Check out this recipe
Coffee Fig Smoothie Cups

spiral veggies

3. Chop or Spiral Veggies in Advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware.

Veggie-bowls

4. Roast different vegetables with same cooking time.

Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips.

Portion-Control-Jars

5. Make portions crystal clear.

Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard.

smoothie

6. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a super-sized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time.

meats

7. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.

jars

8. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.

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9. Use Freezer Bags For Storage
When you start meal prepping for the week, space in the fridge quickly disappears. Room is at a premium. Put foods that won’t be smashed (or you don’t care if they do) in freezer bags to save space.

costco

10. Cook a ton of vegetables on meal prep day.
If you are prepping a protein, say like buffalo chicken, it’s nice to have some already cooked veggies to put the protein over. Make one or two freezer bags of veggies, already cooked and seasoned, and add a fist size serving to every meal that doesn’t already have vegetables mixed in.

 

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11. Buy Your Own To Go Containers
If you are finding your car or office filling up with tupperware, or will be traveling, invest in some high quality togo containers. They are cheap and reusable, but they can also be thrown away if needed.

build own containers

12. LABEL EVERYTHING
Your fridge will soon be filling up with all sorts of containers that you are using to store your healthy eats. Don’t let them go bad, but also, don’t eat expired food. Use a marker or crayon to label. Put; WHAT IT IS, as well as the DATE YOU MADE IT.

chicken

13. Cook one thing and use it for multiples.
Cook and shredded a chicken on Sunday. On Monday, use it for shredded chicken salads. On Tuesday, add it to some zucchini noodles and sauce.   On Wednesday, put it over some veggies and add BBQ sauce. On Thursday, mix it with some eggs for chicken omelettes. Sometimes meal prep might only mean prepping the ingredients that take the most time to cook.

costco-chicken

14 The Pre-Made Chicken
If you don’t have time to buy some lean protein, head to Whole foods, Safeway or Linardi’s and buy their rotisserie chicken. When you get home proceed to pull all the meet off the carcass and put into a Tupperware bowl. Use two forks to shred it. Now you have a quick and easy protein to add to any meal.

tracking sheets

15. Plan To Cheat
The mistake most often made is people want to be perfect, and they are…for about a weak, and then they binge. Plan to cheat and eat out or have a drink but only %10 of the time. Use a chart like the one above to track how much you cheat vs eat good. It will help you see where your problems are.  Then you can improve them week over week.

 

If you want to have it “AAAL” are ready to  lose fat and inches in your Arms, Abs, A** and Legs?

You Need to Apply for our Upcoming Spring I Want It “AAAL” Team Transformation Challenge!

It is team transformation contest with $5,400 in cash prizes for the best team transformation and best individual transformation. Call us at 925-672-577 or register by clicking on the image below for more information:
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Focusing Only On Weight Loss Could Be Making You Fatter

There are countless programs out there nowadays whose sole focus is on weight loss.  There is a reason for this, because that’s what most people primarily focus on! You see it on T.V, in magazines and even in gym’s in most cities. They promise you will lose 10, 20 or even more pounds. In some instances, They promise the results in a very short period of time and others it’s longer, but in either case, losing weight is the sole indicator of success.

Now, we love transformation challenges here at F2C.  It can be the motivation someone needs to start changing his or her life, but the focus is not a means to an end. It’s the beginning of something bigger! We focus on healthy eating and exercise habits with the main goal of fat loss and lean muscle gain.  This not only evens the playing field, but it ensures that we are instilling healthy habits that improve health, performance and body composition in the long term. We are committed to changing the way fitness is done.

Now, let’s get to the problem of focusing solely on weight loss. First the focus is on calorie deprivation and restriction, not a good way to start if you want your body and mind along for the ride. The fact is that cutting too many calories will not support muscle, performance, brain functioning, immune system function and recovery etc. Basically many times we are selling ourselves to the rebound weight gain devil, for short term gratification. The damage form this approach will rear it’s ugly head in the months and years to come, it’s sad because for many they just didn’t know better.

Imagine losing 20lbs in six weeks. That would be awesome, right? Think of how great you would feel? Now, how would you feel if after looking deeper into this number, and find out that you only lost 10lbs of fat while losing 10lbs of muscle? You may still be saying,  “Great, I lost 10lbs of fat!”

But, what if we told you that by losing that 10lbs of muscle along with that 10lbs of fat, you actually slowed down your BMR (Basil Metabolic Rate), which is the amount of energy burned or calories burned per day, basically your metabolism. Worse yet, your not leaner, you lost the very thing that helps you look more toned in your stomach, arms, butt, legs and upper back, muscle. Yes, you’re 20lbs lighter, but you just look like a smaller version of your fatter you. That isn’t very motivating.

Here an example that explains this a little better:

Say you weigh 180lbs, and 32%(57.6lbs of fat) of that is body fat, and 68% is lean mass (122.4lbs of muscle). If you don’t know, muscle is your metabolism and requires energy (calories) to thrive.  In six weeks, you lose 20lbs on the scale, but 10lbs is fat and 10lbs is muscle.

You now weigh 160lbs on the scale and are carrying 29.7% body fat (47.6lbs of fat) and 59% of lean mass on your body due to the 10lbs of muscle loss.  You lost 9% of your lean mass (metabolism) and only 2.3% body fat. That really is not that impressive.

Now, because you lost muscle mass it doesn’t come to 70% lean mass, it actually comes to 59% of lean mass.  So where did the other 11% go? Most likely it is water weight, as this is the case with extreme weight loss in a very short period time.

The bigger issue however is the decrease in your BMR (amount of calories burned per day).  You lost weight, but you now have to eat even fewer calories because your body burns 9% less calories per day. Not good.  If you were depriving yourself before to lose this weight, you now are going to have to deprive yourself even more, leading to less energy for your workouts, daily tasks and your willpower!

This is the road most people go down, they lose 20lbs or more on the scale. About half or a little less of it is lost in muscle. In the long run, they gain back all the weight they lost, so in our example above their back to their original weight of 180lbs. If that wasn’t bad enough, their actually fatter then when they started.  They gained back 20lbs of fat to get back to the original 180 lbs.  Now, they’re carrying more fat on their body and less metabolic tissue (muscle) ouch!

Not only does this wreak havoc on your hormones and health, but it also makes it even more difficult to lose weight again, since your now fatter and burning fewer calories than before. You, now, would have to eat fewer calories than when you first lost the 20lbs on the scale. This cascades into thyroid and other health issues. It also leads to frustration and the feeling of failure.

So now, you can see the problem with just focusing on weight loss. It’s important to track your body composition beyond weight loss and fat loss. You must also be able to track whether you’re improving or slowing down your metabolism in the process. This requires that you track muscle gain, muscle loss, water loss, fat loss as well as performance and other health factors.

The most effective programs and strategies focus on improving, body composition, health and performance and they do this by helping you to develop habits and strategies that guarantee success within the context of your life everyday challenges.

 

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