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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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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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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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Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

Yummy Splurge:

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% splurge means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10% splurge? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So Fit-2-The-Core members are given a simple instruction: eat any food you like, in up to 10% of your meals; in the other 90% of your meals, eat the foods that will fuel your body to success. This can include a glass of wine, 1-2 slices of pizza or a scoop of your favorite ice cream etc.

That ratio will give you the body you want AND allow to enjoy the food you love.

 

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The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

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The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

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Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

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Here are a few ideas for the next time you find yourself heading for a lazy cheat.

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Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

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Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

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Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

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Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

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Enjoy your week!

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carroll3

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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