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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Woman Looking Inside Fridge Full Of Food And Choosing Salad

Five Strategies to Sustain Fat Loss

1. Use a habit-based approach.

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.

Some ideas:

• Sit and read a book

• Go for a walk

• Play with your cat

• Get a massage

• Take a warm bath

• Meditate

• 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.

 

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Six Steps To Success

One of the most common questions we hear is, “How do you do it?” Here’s the great part. It almost doesn’t matter what the “it” is! Whether it’s, “how do I dial in my nutrition, how am I going to drop 20 pounds, or how am I going to get my spouse to come in and train with me,” the system for achieving what you want is held within these six simple steps.

Here’s what you do:

#1 – Figure out what you want.
Get specific. Having a clear definition of what you want is integral to actually getting it. Want to drop 20 pounds? Why? What are you going to do and how are you going to feel when you’re 20 pounds lighter?

my goals are smart - goal setting concept - handwritten text on a napkin with coffee

 

#2 – Create a plan.
Many times it’s as easy as writing down the first step. More importantly, taking the time to create a plan can help you preemptively tackle potential obstacles, discover resources you might need, and give you a foundation to return to if you lose your way.

Action Plan

#3 – Seek out a mentor
There are people out there that have done this before. There are people out there that have done this hundreds of times and happily do it every day. They’re called coaches.

“It’s my job to change people’s lives. There is a tremendous amount of trust involved, and it’s my responsibility to earn that trust through consistency an awesome results.” -TR

A great coach will pay attention to your individual needs and help you refine your personalized plan (Step #2). They’ll encourage and guide you all the way to the finish line.

Patty Coach

#4 – Take consistent action every day.
This is a big one. The Grand Canyon wasn’t carved from a singular force of action, its beauty and majesty was created over 5.4 million years of persistent force. It’s what we do every day that defines us. Changing one habit at a time will make it easier to stay consistent. Don’t start out trying to eat the perfect meal five times a day. Just start with breakfast.

female chopping food ingredients

#5 – Review your progress.
Track it, track it, track it! Monitoring your progress will boost your confidence when you are successful and help you reassess if you wander astray. Tracking is also imperative to isolating the individual parts of your plan. You’ll be able to answer questions like “What can I dial in even more?” and “Where am I putting in more effort than necessary?”

tracking sheets

#6 – Renew your goals.
What happens when you achieve your goal faster than expected because you used these simple steps? By now you’ve built up all of this momentum and as Sir Isaac Newton said, “An object in motion tends to stay in motion.”

Because you’re following this 6-step success cycle, you can apply this momentum to anything. You can circle back into new fitness goals, re-direct the energy towards your financial goals, and even apply your forward motion into learning a new skill. It’s easier to maintain and reassign than to start over.

An image of a nice clock with time to renew

The secret to achieving whatever you set out to do is following ALL of the steps. Like any system, it only works when you use it!

 

 

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workout

6 Principles For Getting The Most Out Of Your Workouts

We live in a day and age where extreme is the recipe of the day for whatever ails us. If your overweight then go on an extreme diet, a  cleanse, shake diets, etc.. The same holds true for exercise. The harder and more extreme the workout the more effective people feel the workout to be. They judge the effectiveness of a workout by how sore or exhausted they are at the end of the workout, and the list goes on and on.

It’s no wonder the media is filling our head with so much misinformation, just the other day their was news report on T.V. covering a boutique GYM that was touted for having the hardest workout in the city, what a discredit to the fitness and health industry, this is like going to a Doctor who prescribes the strongest pain killers for curing the common cold! The prescription just doesn’t match the diagnosis, and there is a reason, because their was no diagnosis in the first place.

Also how many times has a trainer put you through a workout without sitting you down and asking what you want to achieve, what is your exercises  and injury history, and even more than that assessing your movement so they can prescribe the most effective exercises in helping you achieve your goals without risking injury.

If any of this sounds familiar to you then these 6 principles are going to go a long way in helping you get the most out your workouts and looking and feeling your best

So here they are, “6 Proven Principles For Getting The Most out Of Your Workouts” that will help you to cut through the clutter of ridiculousness and outright ignorance that is going on throughout the health and fitness industry today.

” Methods Are Many, Principles Are Few,

Methods Often Change,

Principles Never Do”.

6 Proven Principles For Getting The Most Out Of  Your Workout

1.Get your Movements Assessed

It’s amazing how little respect people have for movement when it comes to working out. It is the most under-appreciated principle for getting leaner and healthier. We get are body-fat tested, our cholesterol tested etc, but when it comes to our movement we don’t put much thought into it. We use the Functional Movement Screen here at F2C and it specifically tests seven fundamental movement patters for all humans. This is also the movement patterns which fall in line with our program design. So if a person is deemed to have very little hip mobility then deadlifting, sprinting or swinging kettle bells will not be loaded until corrected as it will add the wrong type of stress to the joints of your lower back and hips, down regulating growth hormones that are responsible or fat loss and muscle building. That’s the good scenario, the bad scenario is damage to your spine, knees or hips resulting in pain and injury . The goal is to help you look and feel better, not worse. So get your movements assessed so you can get started off right, knowing what movements need to be corrected and what movements are good to be trained. This will ensure you will get the most out of  the movements you perform in your workouts, so each day you perform better, feel better and look better.

In-Line Lunge

2. Technique should not be sacrificed for quantity

No matter how hard you think you are working, there is no excuse to use bad form. If the goal is to burn fat or build muscle, there is nothing to support the risk of injury as a result of the wrong dosage of exercise that results in poor technique. Make sure focus on technique, as quality trumps quantity when it comes to maximizing your results.

Lori Push-up

3. Fatigue or soreness should not be confused with the effectiveness of your workout:

Just because you are wiped out doesn’t mean you are doing the right thing. Concepts like “No Pain, No Gain” have been so ingrained into us that a common goal in training is complete exhaustion. Instead of the searching for fatigue, using the minimum effective dosage for maximizing your results, no more, no less. Yes, training may produce soreness and fatigue, but that is not your goal, and if it is make sure to budget in weekly visits to a physical therapist, as this approach will only lead to pain and injury.

woman-ice-knee-400x400

4. Recovery should be the first thing built into any program

You do not get better during training; you get better when you are recovering from it. During that recovery from strength training, muscles are built and fat is lost. Recovery therefore is doing the most important thing in reaching your goals: making gains toward fat loss and building lean muscle. You must plan the proper amount of recovery in between sets and circuits as well as in between training sessions (nutrition, sleep, stress management, massage, diaphragmic breathing etc.). See overtraining as nothing more than an overdose of a stimulus and something that will take you further away from your goals.

Crocodile Recovery Breathing
        Crocodile Recovery Breathing

5. Proficiency in exercise technique is paramount

People like to do new exercises. The trouble is that most people have not learned proper technique and form on an exercise to earn the right to place it into their training. Just because an exercise is added to a circuit is not an excuse to have never practiced it or terrible at performing it. Actually, a good rule of thumb is that exercises added to a circuit should be ones you have been taught correctly and understand how to perform. You need to understand that exercise require proper skills and having a good coach will ensure that you get the most out of your exercises and workout.

Squat

6. Select appropriate exercises and correct weights

Adding too much weight does not make you tougher, it makes you careless. Too much weight can negatively impact form and the effectiveness of an exercise. The goal of strength training is to cause metabolic disturbance so you can increase your metabolism, thus increasing your ability to burn more fat calories throughout the day. Poor form leads to sub-optimal metabolic disturbance and as mentioned above injury, as you aren’t maximizing the amount of muscles involved in a specific movement or exercise, thus greatly decreasing the effectiveness of the exercise and the workout. Make sure you select the correct exercises and weights. This will insure that you’re training safely and maximizing the effectiveness of your workouts.

Bad Sqaut

 

There you have it, 6 principles that will ensure you not only look better, but perform better and most importantly, Feel Better for years to come!

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pumpkin

Six Healthy and Delicious Halloween Recipes

Halloween season is here and the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October.

The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!

So now let’s focus on what we can control. Use the following six fat loss friendly Halloween recipes  for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:

PUMPKIN PROTEIN PANCAKES

Pumpkin Protein Pancakes

Ingredients:

1 cup canned pumpkin

2 egg whites (about 1 cup)

1/4 cup water

1 cup almond flour or oat flour (ground oats)

1 big scoop vanilla protein powder

1 Tsp baking powder

1 Tsp cinnamon

1 Tsp vanilla extract

1 Tsp salt

Optional toppings:

– Tiny dash of nutmeg

– Pure maple syrup or honey

– Butter

Directions:

1. Put everything in a bowl except water and blend at medium

to high speed.

2. Add water to achieve desired consistency.

3. Heat a pan or skillet to medium hot.

4. Scoop 3-4 inches of batter onto the pan. Use a spatula to

check when they’re ready to turn as they won’t bubble like

regular pancakes.

PROTEIN MUFFINS

Protein Muffins

Ingredients:

15-ounce can of pureed pumpkin

2 eggs or . cup egg whites

1 Tsp vanilla extract

1 Tbsp coconut butter (optional)

1 cup almond butter

2 scoops vanilla protein powder

1 Tsp baking soda

1 Tsp cinnamon

. Tsp nutmeg

Drizzle of honey, agave nectar or maple syrup

Handful chopped walnuts

Directions:

1. Preheat oven to 375 Degrees

2. Mix all ingredients together.

3. Scoop mixture into muffin tray and cook for 8-10mins

PUMPKIN PIE SMOOTHIE

Pumpkin Pie Smoothie

 

Ingridients:

• 1 scoops SFH grass fed low vanilla protein

• 1 cup unsweetened almond milk

• 1/2 cup pumpkin puree

• 1 tsp cinnamon

• 1/2 tsp nutmeg

• stevia (to taste)

• 5 ice cubes

Directions:

Put all ingredients in a blender and enjoy!

PUMPKIN COCONUT CHICKEN

Pumpkin Coconut Chicken

Ingredients:

1/4 cup canned pumpkin

1/4 cup canned coconut milk

2-3 pounds chicken thighs, fat trimmed

1 large onion, sliced

1 Tsp coconut oil

1 Tsp curry powder

1 Tbsp cumin

1 small handful minced garlic (2-3 cloves) or 1 Tsp garlic powder

Sea salt and fresh cracked pepper

Crushed red pepper flakes (optional)

Directions:

1. Trim the fat from the chicken.

2. Melt the coconut oil in a pan over medium heat while you salt

and pepper both sides of the chicken.

3. Lightly brown chicken on all sides and add to the crockpot.

4. Add pumpkin and coconut milk to the crockpot, stir, add spices and stir again.

5. If chicken is not completely covered in liquid, add just enough water to cover, then top with sliced onions.

6. Cook on low about 5 hours or until chicken is fully cooked (but not over cooked!).

PUMPKIN PROTEIN PUDDING

Pumpkin Pudding

Ingredients:

1 cup cottage cheese (whole, 2% or fat-free)

1/2 can of pumpkin puree

1/2 Tsp cinnamon

3/4 scoop vanilla protein powder.

Directions:

1. Put the cottage cheese, pumpkin, cinnamon and protein powder (and any of the optional ingredients) in a bowl.

2. Mix until it is thoroughly combined. You can also blend the pudding, before adding the nuts, in a food processor or simply with a with a hand mixer to give it a smoother consistency.

3. Once you have it all mixed up, I think you know what to do from there.

Bonus candy recipe for crushing those sweet tooth cravings:

NO-SUGAR SOUR FRUIT CANDIES

Sour-Candies-copy-1024x680

INGREDIENTS
Serves 12
⅓ cup fruit-only juice (make a batch with your favorite 100% only Juice)
1 teaspoon citric acid, divided
½ cup water, divided
4 (1/4 oz) packets unflavored gelatin
¼ cup coconut nectar
1 Tablespoon arrowroot starch(you can substitute tapioca starch or corn starch)

INSTRUCTIONS
In a small pot combine the fruit juice, ½ teaspoon of the citric acid, ¼ cup of the water. Mix well then sprinkle the gelatin evenly over the top of the fruit mixture. Set aside.
In another small pot, combine the remaining ¼ cup water and the coconut nectar.

Bring to a rapid boil for 5 minutes. Pour the hot nectar mixture over the gelatin mixture. Immediately place over medium heat and stir well until liquid and smooth, about 4 minutes.

Pour the mixture into an 8×8 pan and leave at room temperature for 2 hours. Cut into pieces. Combine the arrowroot with the remaining ½ teaspoon of citric acid and coat the candies. Place the candies on a wire rack and dry for 8 hours or overnight.

*For fun shapes try using a rubber mold, and pour the mixture into the mold in step 3. Enjoy!

NUTRITION
Serving size: 1 Piece Calories: 36 Fat: 0 Carbohydrates: 6 Sugar: 0 Sodium: 7 Fiber: 0 Protein: 2

We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season.

So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up food by making healthier holiday recipes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.

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