Bye Bye Body Fat

I love FREE info!

2009-04-21T13:39:00.001-07:00

With so many great free information sources available online (and let's face it, a few not-so-great), there's no excuse for being "bored" with workouts or not knowing the best ways to burn that body fat. I'd like to share a few of my favorites that I've learned so much from and read regularly (in no particular order)...

Figure Athlete on T-Nation: Forum, Articles and Weekly Newsletter

Lean Bodies Consulting Blog

Mike Geary's Truth About Abs Blog

Craig Ballantyne's Turbulence Training Blog

CB Athletics and Turbulence Training on You Tube

John Berardi Articles

Precision Nutrition Blog

Jennifer Nicole Lee on You Tube

And, just today Precision Nutrition shared with the public "A Woman's Guide to Body Transformation". This is a great post complete with nutrition tips and instructional workout video! And, while it is geared toward women, it's full of sound advice anyone can use. You can check it out here: PN Woman's Guide to Body Transformation

Best,
~Laura

Sunday's Workout (4/19)

2009-04-20T17:21:00.000-07:00

Sunday night's workout: total body focus and minimal rest between sets...

Warm-up:
1) 10 burpees

2) 18" box step-ups with hop at top: 4 x 5 per leg with 4 lb medicine ball

Workout:
1) Negative pull-ups (jumping up to bar from 12" box): 5 x 10

2) Walking lunges: 3 x across and back gym with 20 lb dumbbells

3a) Leg raises in Captain's Chair (for lower abs): 3 x 12
3b) Rear delt lateral raise: 3 x 10 with 5 lb dumbbells

4) Chest press: 3 x 10 with 20 lb dumbbells

Interval sprints on treadmill: 4 min warm-up; 1-min. sprints with 1.5-min walking in between x 5; 4 min cool down

Just Say No to Cardio

2009-01-03T13:00:00.000-08:00

Craig Ballantyne's new book Just Say No to Cardio is a great introduction to Turbulence Training and why it's so effective. This book gives you samples of the workouts that make up the program and even covers the crux of most people's problem: nutrition. Best of all, Craig explains how to build the perfect HOME gym and tells you how you can burn fat right in the privacy of your own home. "Just Say No to Cardio" shatters some of the biggest fat loss myths out there and even reveals the keys to real fat loss in Craig's own "Quick-Start Guide". Chapter 11 shares motivating stories about some of the people who found success with Turbulence Training. As one of the first Turbulence Training transformation contest finalists, I was flattered to have my contest essay printed right on page 90!

For just a little over 100 pages Just Say No to Cardio is a great read. You can find it at the Amazon link below for less than $10! This could be the piece that kick-starts your 2009 and helps you to finally achieve the physical transformation you've been wanting.

Happy reading (and fat burning)!
~Laura

From back cover: "Using research proven Turbulence Training techniques, you can burn belly fat in half the time and never do boring cardio again. You don't have to spend hours in the gym on the treadmill to get results or the mid-section you have always wanted. Instead, using the short, burst Turbulence Training exercise system, you can workout less and get more results in the comfort of your own home."

I'm back with Nutrition Tip of the Week #12

2008-12-01T12:05:00.000-08:00

Well, it happens to all of us - life is running along smoothly, we have our healthy habits in place, we're fully committed to participating in our fat burning activities that get us closer to our goals, and !BAM! life throws you a few curve balls and next thing you know you've fallen "off the wagon" and it's dragging you behind it!

These last few months that happened to me. I'm not too proud to admit that I've eaten things that make me blush to even confess them, and I've gone two+ weeks at a time without working out. I even forgot about my blog! I've ended up further from where I'd like to be in my "bye bye body fat" lifestyle. BUT, that's just it - it's a LIFE style. It's life and things like this happen. I just need to refocus, recommit myself and get a handle on my plan and what works best for me. That means Turbulence Training three to four times a week and clean eating with Precision Nutrition.

To get things started off right I did Workout A of the Turbulence Training 2K6 workout yesterday, then carefully planned my food for the week. Below is Nutrition Tip of the Week #12, which gives us a very appropriate reminder about "cheat meals" and keeping them under control!

I like to allow myself what I prefer to call a "reward" during the week - which may or may not be a meal. I think it's great to give myself something special for a job well done, but know those extra calories can easily undo all of my hard work! Remember to be sensible. If you didn't hit the gym as much as you had planned during the week, limit your reward to something smaller like that indulgent drink you've given up at Starbucks - just fore go the whip and Venti size! If you've earned a whole meal, have a slice or two of your favorite pizza, but stop there. This isn't license to eat the whole pie! Still hungry? I like to supplement the rest of my meal with a large greens salad with fat-free dressing and then reach for my favorite filler - a fresh apple with the skin.

Best,
~Laura

Tip #12
Skip the Cheat Meal!
by Dr. John Berardi

Cheat meal frequency should be minimized when you're over 15-20% body fat. Basically, the fatter you are, the more likely that any excess food will be shuttled toward body-fat storage rather than muscle mass. So skip the cheat meal unless you're lean. And even then, think of it as an alternative food meal - not a cheat. Cheat meals are usually glorified forms of dietary debauchery. Alternative food meals allow for something a little different from the norm without the trough.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week # 11

2008-08-27T06:40:00.000-07:00

Just a quick word on oatmeal from me.

First of all, I hope we all know by now that the flavored instant oatmeal packets are a big no-no when you're trying to lose body fat. Just because is says oatmeal on the package doesn't automatically qualify it as health food! They're full of sugars and artificial ingredients that can wreak havoc on your dieting efforts.

As a rule of thumb, I try to stay away from anything that has more than 5-6g sugar, unless those sugars are naturally occurring. For example, there are 13g of sugar in an apple. OK because that sugar is just part of the fruit - wasn't added. Now, looking at a Maple and Brown Sugar variety of instant oatmeal nutrition label I see the same 13g sugar. Then taking a look at the ingredients list: 1st ingredient is whole grain rolled oats and 2nd is SUGAR. It was added.

And, don't be fooled by labels saying "lower sugar" or "weight control". They're making up for the lack of sugar with artificial ingredients and sodium to enhance the taste. That still is not the smart, clean choice. Your best bet is plain old fashioned instant rolled oats. If that seems a little bland, you can add ingredients like Dr. Berardi suggests below. My favorite is a little vanilla whey powder or stevia, cinnamon and chopped apple. Yum!

Best,
~Laura

Tip #11
Why Choose Oats
by Dr. John Berardi

If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.

However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week #10

2008-08-01T11:27:00.000-07:00

If you have trouble catching your Zzzzz's check out Dr. Berardi's tip #10 (and some background info below the tip from moi!)

~Laura

Tip #10
ZMA for Deep Sleep
by Dr. John Berardi

ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.

Order Precision Nutrition now and get $50 off!

Background info...

Well, I for one had heard of ZMA before, but really wasn't sure exactly what it was, so I had to look it up. While according to Wikipedia, it is recommended for "body builders", I know I have heard it recommended for anyone putting stress on their bodies with exercise - and if you're trying to say bye-bye to your body fat, odds are this means you!

Wikipedia says...
http://en.wikipedia.org/wiki/ZMA_(supplement)

ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. It...is a combination of zinc, magnesium and vitamin B6.
ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B-6 or pyridoxine All three of these compounds are important in biological processes, and while studies have shown that most Americans get enough zinc and Vitamin B6, more than 50% are deficient in magnesium.

An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although drinking water re-hydrates an athlete, fruit juice, sports drinks or foods high in water such as vegetables are needed to replenish water-soluble nutrients.

You've Got to See This

2008-07-23T08:45:00.001-07:00

Right on the heels of my long post yesterday about becoming aware of your food intake, I had to post this video created by fitness and nutrition expert Leigh Peele of www.fatlosstroubleshooter.com

The soundtrack leaves something to be desired, but her message is loud and clear.
~Laura

Nutrition Tip of the Week #9

2008-07-21T09:37:00.000-07:00

Hi everyone! Sorry your tip is coming in a few days behind schedule this week. Better late than never!

In the tip at the bottom of this post, using the old car analogy Dr. Berardi reminds us that our body needs fuel to function, whether you "feel" like eating or not. Simply eating based on mood could easily lead us to under or over-eat. Many people don't realize that what's keeping them from losing weight is UNDER eating, which makes for a sluggish metabolism. And of course this also works in reverse: eating more fuel than your body needs will cause weight gain.

For example, I don't always feel like eating breakfast, but I know that's the best way to get my metabolism up and running for the day. And, I can't tell you how many times I'm "in the mood" for sweets or for extra servings, but I've done my homework and know that's not going to get me closer to my fat loss goals.

SO WHAT'S THE TRICK?
The trick is to manipulate energy intake (food) and energy output (daily movement/exercise) to meet your goals. Eating based on feeling and mood won't take you as far as a few calculations and some good planning.

Want to lose weight? Create a negative energy balance: intake < output.
Want to maintain your weight? Achieve an equal balance: intake = output.
Want to gain weight? Create a positive energy balance: intake > output.

This may all sound like common sense, but so many people are unaware of their own intake and output. They just follow what Dr. Berardi calls "mood eating" - which is fine, IF it's getting you closer to your goals. If eating based on feeling doesn't work for you (it doesn't for me most of the time), you can take control today by becoming aware of your intake and outputs and make adjustments based on the formulas above.

A great starting place is to figure out what your daily caloric needs are to maintain your weight, then adjust up or down based on your goal. Here is a link to a great website Ideal Calorie Intake Calculator that will factor in your age, height, sex, weight, and activity level, then tells you your maintenance, fat lost and "extreme fat loss" calorie or intake needs. For fun, you can play with the activity levels and see what adding a few extra days of exercise with a program like my favorite, Turbulence Training, will do for you.

The recommendation it gives for fat loss seems pretty sensible, but the "extreme fat loss" is NOT a good idea. Severe starvation diets don't stick. That is the quickest way to lose the weight and then put it back on and then some. And who wants that??? An approach like Dr. Berardi's Precision Nutrition program is the best. It educates you about how to properly manage your intake and output by teaching you how to eat the right foods, in the right amounts at the right times. That is what will get you lasting results.

For more ways to kick-start your fat loss, check out these previous posts:
Nutrition: My New Perspective from 4/30/2008
Every Day Nutrition from 5/3/2008

~Laura

Tip #9
Mood Eating
by Dr. John Berardi

Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny.

Order Precision Nutrition now and get $50 off!

GET UP AND MOVE!

2008-07-11T07:16:00.000-07:00

If you want to burn fat, research is showing you need to MOVE! The Department of Biomedical Sciences at the University of Missouri-Colombia has found that prolonged periods of sitting reduces lipase, an enzyme in your body that is essential in the process of burning stubborn body fat.

See below for details of the study and how you make sure your body is burning fat all day! THIS IS A MUST READ FOR ANYONE WITH A DESK JOB - EVEN IF YOU EXERCISE REGULARLY!

~Laura

Source: www.naturalnews.com
Excerpt from: Prolonged Sitting Turns Off Fat-Burning Enzyme
Posted Thursday, July 10, 2008 by: David Gutierrez

Researchers injected rats and pigs with a small amount of radioactive fat, then traced where that fat went in their bodies. Among animals that were kept stationary, the fat was removed from the blood vessels in the muscles and instead stored in adipose tissue in places such as the kidneys. Unlike fat in the blood vessels of muscles, fat in adipose tissue is not easily burned.
The researchers also found that after animals were kept stationary for several hours, an enzyme called lipase "was suppressed down to 10 percent of normal," according to lead researcher Marc Hamilton. "It's just virtually shut off."

Lipase is critical to the body's ability to split apart and break down fat.

The researchers then followed up with a study on human participants. They found that when humans were sitting, activity of lipase was suppressed. This led to raised levels of HDL ("bad") cholesterol, reduction in metabolism and increased retention of fat.

According to the researchers, the new findings suggest that merely exercising more is not enough to lose weight among people who spend most of their day seated, such as in an office. Nor does using the arms at a computer or video game console provide enough activity to keep lipase active. According to Hamilton, it is essential to actually stand up and move around.

Nutrition Tip of the Week #8

2008-07-07T09:00:00.000-07:00

Fabulous Fiber:

curbs appetite by making you feel fuller, longer
helps lower cholesterol
reduces risk of chronic diseases
can control blood sugar levels
contributes to colon and digestive health

Dr. Berardi tells you how much fiber you need and how easy it is to get in Tip #8!

~Laura

Tip #8
Fiber Facts
by Dr. John Berardi

Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

Order Precision Nutrition now and get $50 off!

FREE Fat Burning Workout!

2008-07-03T10:34:00.000-07:00

Click HERE to download a free sample fat burning workout from Turbulence Training! This is an actual workout from the same program I've used to say "bye bye" to body fat!

This pdf gives you:
- sample workout requiring minimal equipment
- detailed descriptions and photos of each exercise
- chart to track your weekly progress
- information about the Turbulence Training program and links to website
Questions? For videos demonstrating super sets and interval training click HERE.

Give this sample workout a spin. I know you'll love Turbulence Training as much as I do!

~Laura

Nutrition Tip of the Week #7

2008-06-27T13:42:00.000-07:00

Tip #7 is one that I've been working hard on. Over the years I've cut out fats to save calories, but this is a BIG mistake. Low fat diets can help you lose weight, but may be harmful to your health.

To add healthy fats back into my diet I've been taking lots of fish oil (see Tip #3) and eating more salmon, raw nuts (walnuts, almonds & natural peanut butter), avocado, olive oil, ground flax seed, organic coconut oil, and whole omega-3 eggs (with at least one yolk!).

~Laura

Tip #7
Eat Fat, Lose Fat
by Dr. John Berardi

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week #6 and Gift for You!

2008-06-20T06:23:00.000-07:00

OK, let me start off with the FREE gift to you. You can click HERE for a complimentary e-book: Precision Nutrition Strategies for Success. This book has 43 pages and 7 chapters of valuable information to help kick off your own weight-loss journey or just reinforce the good habits you've already established. No matter what your nutrition knowledge, this is a must read for all!
Enjoy!
~Laura

Tip #6
The Organic Debate
by Dr. John Berardi

The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Experts often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week #5

2008-06-14T07:50:00.000-07:00

This tip is something most people need to hear: you DON'T have to be perfect 100% of the time to achieve the body you want! You can get results even with a little "wiggle room".
~Laura

Tip #5
The 10% Factor
by Dr. John Berardi

If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week # 4

2008-06-08T06:16:00.000-07:00

Low carloire diets are a quick weight loss fix, but most diets eventually fail because they have it all wrong. Read on to discover the real key to lasting weight loss! I think you'll be pleasantly surprised.
~Laura

Tip #4
Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Order Precision Nutrition now and get $50 off!

Nutrition Tip of the Week #3

2008-05-30T12:48:00.001-07:00

To make sure I'm getting all of the healthy fats my body needs, I take two fish oil capsules in the morning, one with lunch and another with dinner. Read on to discover all of it's amazing health benefits.
~Laura

Tip #3
Fish Oil Rules
by Dr. John Berardi

I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).

Order Precision Nutrition now and get $50 off!

My Fat Burning Workouts

2008-05-28T13:41:00.000-07:00

I used Turbulence Training workouts to lose nearly 5% body fat and nine lbs during my 12-week body transformation. You can see my before and after photos in my previous post: "What is Bye Bye Body Fat???"

Click on any of the blue links in this article to learn even more!

Turbulence Training workouts consist of performing three weight lifting (or body weight) circuits each week and three short interval cardio sessions each week.

So, how is this different from any other program out there?

Each workout takes only 45 minutes on average - that's BOTH weight training AND cardio. Do the math: you can burn body fat in under three hours a week.

There are a variety of Turbulence Training programs to choose from for people of all different strength and experience levels. You are given all the programs you will need when you order Turbulence Training.

You perform each workout for only four weeks and then move onto another. This keeps your metabolism fired up and stops you from hitting the dreaded "plateau". It also holds your interest! No more boring, minotenous workouts.

People are often surprised to learn that men and women perform the SAME Turbulence Training workouts.

Turbulence Training is sold as an e-book in downloadable PDF format. This means you don't have to wait two weeks for shipping when you order, and can start your own journey toward fat loss TODAY.

The first video below (featuring creator Craig Ballantyne) demonstrates a Superset, which is used in the weight lifting portion of Turbulence Training. Craig Ballantyne says, "By pairing exercises together in Supersets (where you perform two exercises back to back without rest), you are able to get more work done in less time... they are the cornerstone of the Turbulence Training workouts."

This next video demonstrates interval training. This is an a-traditional type of cardiovascular workout that is THE best, most time efficient way to burn fat! Here, Craig shows us what beginner interval training looks like. Check it out!

You can view more of Craig's fantastic videos at: http://www.youtube.com/user/cbathletics

Nutrition Tip of the Week #2

2008-05-23T12:00:00.000-07:00

Check out this week's nutrition tip below. This is something I do myself. Whether you prefer to perform your own "ritual" on Sunday, Saturday, or break it up across several days, planning is key to nutritional success. Fail to plan and you'll plan to fail every time!

~Laura

Tip #2
The Sunday Ritual
by Dr. John Berardi

To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!

The Home Gym

2008-05-18T09:39:00.000-07:00

If you're a busy bee with work and family and a hectic life, there's no better way to ensure you get your workouts in and build lean muscle than putting the gym right in your home. It reduces the stress associated with working out and makes it easier to incorporate into your every day life. No more monthly dues, no more 15 min drives to and from the gym, no more lugging around a gym bag, no more "working in" your sets with some sweaty stranger. You can exercise any time in the privacy of your own home!

A few key, inexpensive items can equip you to perform fat burning workouts, like those designed by Craig Ballantyne of Turbulence Training (click blue link to learn more):

Exercise mat
The variety with Velcro straps rolls up and stores nicely in a closet

Stability ball
Be sure to get the right size for your height. 65 cm works well for me at 5'6"

40 lb adjustable dumbbell set
(guys, you will probably want to go with a 70+ lb set)

Have a treadmill or exercise bike collecting dust in the basement? Put it to use! Know someone who has a cardio machine just sitting in their house? Offer them some cash to take it off their hands! Look for used equipment at garage sales, in your local paper or on Craig's List.

That's enough to get a beginner started. As you progress you can consider these other additions:

Dry erase or chalk board
Consider this to track your workouts and progress.

Adjustable step
You'll need a step to perform my favorite "butt-lifter", the dumbbell step up. Don't have a step? Use your stairs, or a sturdy chair or stool up against a wall, with caution!

Adjustable utility bench
Something in the $100-$150 range should be decent quality for home use.

Additional weight plates for your dumbbell set
You can make your workouts more challenging by adding weight, and/or reps.

Kettlebells
http://www.russiankettlebells.com/
This site will have everything you need to get started. Be sure to check out You Tube videos and books by experts like Pavel Tsatsouline, Steve Cotter or Mike Mahler, etc. to learn proper form before attempting any kb exercises!

Check out our humble little basement gym below. It's free, open 24 hrs and hey, you can get a load of laundry done while you work out! ; ) No more excuses.

Nutrition Tip of the Week #1

2008-05-16T10:14:00.000-07:00

Eat Pasta... Carefully
by Dr. John Berardi

As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.

Order Precision Nutrition now and get $50 off!

Nutrition Tips of the Week!

2008-05-14T10:11:00.000-07:00

FREE Nutrition Tips Coming Soon...

Starting this Friday - May 16th, I'll be posting free nutrition tips written by Dr. John Berardi. These tips will include solid, proven nutritional strategies and information that are part of the same program I'm following right now; Precision Nutrition.

This 27-tip series will cover topics such as fish oil, fiber, organics, macronutrient management, water intake, and more!

Stay tuned!!!

JohnBerardi.com

Precision Nutrition

Over-Looked Fat Loss Secret

2008-05-07T14:33:00.000-07:00

This often over-looked secret actually has nothing to do with what you eat; and nothing to do with what you don’t eat. And, contrary to popular belief, it’s NOT spending an hour or more on a piece of cardio equipment.

I can say from personal experience that an important key to burning fat and keeping it off (in addition to nutrition) is BUILDING LEAN MUSCLE!

Why?

Muscle is a metabolically active tissue that works FOR you burning up calories all day long, even while you sleep!

Metabolic slow-down and fat gain isn’t part of the aging process, it is a result of losing muscle as we age! Did you know that we lose on average 5 lbs of lean muscle mass every decade if we don’t take measures to preserve it? Source: Dr. John Berardi of Precision Nutrition

Muscle will change your body shape – making your limbs appear longer/leaner, pulling in your abdomen, lifting your glutes, etc. The more muscle you build, the better your clothes will fit – guaranteed!

The good news is you can start building and preserving your lean muscle TODAY!

And ladies – no need to worry about “bulking up”. The only thing making you look “bulky” is body fat! Improving your lean muscle mass will actually make you smaller. I am proof that you will NOT end up looking larger if you participate in a weight training program three times a week. I was actually featured in the Turbulence Training Blog for this very reason – I gained muscle and lost inches! Click link below to check out my story:
Click HERE for Turbulence Training Blog: Great to Amazing Body

8 Day Nutrition Email Course

2008-05-04T10:29:00.000-07:00

Excelent information from physical performance and nutrition expert, Dr. John Berardi!

I have learned so much from Dr. Berardi's advice and plans, and think everyone can learn something new from him that will completely turn their diet around. I've signed up for this 8 day email course, and hope you will too!

Click HERE to sign up!

Here are just a few of the things you'll learn:

What "good nutrition" means, specifically; the simple reason why others have it wrong, and how you can get it right. He'll teach you 10 rules that cover everything you need to know.
How striving for dieting perfection is a recipe for failure, and how to include your favorite foods in your diet and still get the body you want. (There's a trick here, and he'll share it with you.)
The one thing that will absolutely prevent you from getting in shape. The good thing is that it can be fixed in an afternoon, and when fixed, can nearly guarantee your success.
Everything from exactly what to eat, when to eat it, what to buy and what to sell or trash; heck he even provides three online quizzes to show you exactly where you're going off track (and what to do about it).

Best,
Laura

Every Day Nutrition

2008-05-03T08:15:00.000-07:00

One of the ways I make sure I'm keeping my diet in check is to do about 75% of my food shopping in the produce section of the grocery store. I try to only bring into the house the things I know are going to get me closer to my fat-loss goals. I do have a couple treats tucked away for those times that I've "earned" them, but I know that having my cupboards and refrigerator stocked with items that are not good for me is too tempting.

I love to keep things easy. If I've got to cut and clean every vegetable, I'm less likely to choose that food. So, I'm always buying baby carrots which are already cut and washed, steam-in-bag vegetables, bagged salads, etc. Foods that can be cooked ahead of time are great too. Butternut squash and sweet potatoes are two great examples. Just bake, mash and store in container in fridge for up to a week. Fruits that I can just wash or peel and eat are great too - apples, plums, pears, bananas, oranges make awesome on-the-go snacks; no refrigeration required!

If there are things you love and can't live without, get creative and find substitutes. It's not about deprivation! Below are my favorite substitutions...

Butter: I Can't Believe It's Not Butter Spray or Brummel and Brown yogurt spread. The spray has 0 calories. Brummel and Brown has no trans fat, only 1g saturated fat and only 45 calories in a tablespoon.

Coffee Creamer/Milk: Unsweetened Almond Breeze (almond milk). Only 40 calories in a cup! I will use this instead of milk in shakes and oatmeal, too.Mayonaise: NayoSoya - soy mayo. No cholesterol and 35 calories in one tablespoon. Great on sandwiches and in tuna.

Cooking Oils: Mazola Olive Oil Spray and Smart Balance Cooking Spray. Zero calories!

Chips and Crackers: baby carrots, raw nuts or sliced bell pepper. Crunchy snacks that have little calories - just watch over-eating nuts! 1 raw almond = 7 calories. 1 raw pecan half = 16 calories. 1 oz dry roasted peanuts = 85 calories. It adds up quickly!

Cookies or Granola Bars: apples, pears, plums, prunes or grapes. Sweet snacks with fiber, vitamins, and few calories. Just watch out for dried fruit. Just like nuts, they are calorie dense. For example, a cup of red grapes only has 60 calories, but a cup of raisins has 430 calories!

Sugar: Stevia (all natural - Splenda IS a chemical). This is a great way to sweeten your coffee or tea. I found Steviva brand that sells Stevia extract, and recommend Stevia Blend that you can use in baking and cooking. 1 cup of Steviva Blend = 1 cup of sugar sweetness.Click HERE to learn about/order Steviva

Cream Cheese: Laughing Cow Light in Original Swiss, Garlic Herb or French Onion. 1 wedge is only 35 calories, as opposed to the 100 calories in 2 tablespoons of cream cheese.

Ground Hamburger (tacos, spaghetti sauce, chili): Smart Grounds or Morning Star Burger Crumbles. 70 calories and no fat in a serving of original Smart Grounds vs. the 165 calories and 6g fat in a serving of 95% lean ground beef.

Sandwich Bread: Flat-Out whole grain wraps - 100 calories in a large wrap and 60 calories in the mini wrap.

Tortilla Chips: cut a Flat-Out whole grain wrap into pieces and toast. About 10 Restaurant Style Tostitos has 140 calories and 7 grams of fat. And, who eats only 10 chips???

Nutrition: My new perspective

2008-04-30T11:21:00.000-07:00

During my 12 week transformation I learned some valuable lessons (sometimes the hard way), and tips/tricks from articles, books, websites, Turbulence Training members, etc.

Here are the most important lessons I learned and recommendations for creating your own nutrition plan:

You have to make the rules if you expect to stick with it. You can't take someone else's prescribed "diet" and expect it to work for all of your own personal needs.
The best way to create rules for your personalized program is to track your nutrition and workouts and repeat the behaviors that get desired results. This takes hard work and experimentation. See my post on "journaling".
Educate yourself about everything you consume. Take the time to find out exactly how many calories, grams of fat, protein, fiber, etc. are in a serving of the foods you eat on a daily basis. This includes researching restaurants before a night out.
Rid your diet of poisonous foods that are processed, packaged and full of artificial ingredients. It's taken a lot of hard work, but I've almost cleaned all artificial sweeteners out of my diet! Yes, this includes diet sodas!
Learn to like fruits and veggies - actually not just like, but LOVE. They fill you up for very few calories, provide you with vitamins and minerals, and can satisfy your cravings for something "crunchy" or something "sweet".
Commit to eating live food with every meal and snack. "Live" meaning raw fruits, veggies or nuts. For example, this could be lettuce and other vegetables in a salad, raw almonds for a snack or a piece of fruit for dessert.
Commit to eating lean proteins with every meal and snack. This has been proven to aid fat loss!
Eat 5-6 small meals/snacks throughout the day. This is recommended by nearly all fat loss experts.
Drink your water. I try to get in at least 100 oz of plain water a day.
Don't get too hung up on macro-nutrient ratios, etc in the beginning. Just try to eat a well-rounded variety of healthy, whole foods and things will fall into place.
It's OK to eat carbs and healthy fats! You don't have to cut these things out of your diet to have success.
Allow yourself a planned cheat once or twice a week (just a meal or snack, not an entire day). Complete deprivation leads to nothing but failure.
Getting that fit look you want really is 90% nutrition. They say, "you can't exercise out a bad diet". They were right! Here's an example of my typical eating during the contest:
Meal 1: Vitamins/supplements, Oatmeal with whey powder and ground flax seed, 1 banana, coffee with Unsweetened Almond Breeze, green tea
Meal 2: liquid egg whites, orange, cup of red grapes
Meal 3: 3 oz. salmon mixed with soy mayo, 2 rye crisp crackers, 10 oz broccoli, 3 strawberries
Meal 4: fat-free cottage cheese, apple, baby carrots and sliced red bell pepper
Meal 5: Baked whitefish fillet, butternut squash, 2 c. romaine lettuce salad with 1 T.balsamic vinegar, light cheese, and raw broccoli
Meal 6: Pear and tea before bed.
Totals: 1,501 calories, 100 oz. pure water

My favorite nutrition references:
In particular, I found the Turbulence Training Nutrition Guide by Dr. Chris Mohr that comes free with the Turbulence Training program to be very helpful and easy to follow. Great for anyone just starting out, and his simple formula for figuring out how many calories you should eat in a day was a life-saver!
Click HERE for Turbulence Training

I gleaned some great tips and tricks from articles by Dr. John Berardi, a performance and nutrition expert. You can access his site and products at the links below below. His Precision Nutrition program and other products are some of the best resources for fitness/sports performance and nutrition!
Click HERE for Gourmet Nutrition
Click HERE for Precision Nutrition
johnberardi.com

Calorie counting books I use:
I keep this smaller one in my car/purse. Click below for information.

This larger reference stays in the kitchen. Click photo below for information.

Keeping a Journal

2008-04-27T08:18:00.000-07:00

To get my transformation started I knew I needed to start journaling again. I know from this experience that there is no better way to assess your current situation and track your progress than to keep a detailed account of your nutrition and workouts. Here is a photo of my journal: small size, with a hard plastic cover and an elastic closure. It's easy to carry everywhere and durable.

I bought this one right at Borders.

While participating in the contest, I journaled every day for 12 weeks. Now, of course this isn't something that someone would need to do all day, everyday for three months like I did, but it is usually recommended that you track your diet for at least two weeks to really gage what you are eating and make the necessary

adjustments as you progress. When it comes to journaling your workouts, it's a great way to keep track of the weight you are lifting, how many reps you are able to do and even how you feel pre and post-workout. I'll elaborate more on each of these topics in my next posts.

Today, I'm still journaling, but without the contest I'm a little more lax with how detailed my entries are (I've developed quite a few codes and a lot of short-hand now!). In my journal I also have all of my measurements and stats from day one. I love to look back through my little book and see how far I've come, how much strength I've gained from my workouts, and if I have plateaued I can look at my diet over the last week or two and see why. I've practically filled up my entire first journal and have another waiting for me. I wouldn't want to continue on without one. My journal has become part of my routine. It's an awesome tool.

What DIDN'T Work

2008-04-26T08:04:00.000-07:00

Before I get into exactly what did work for fat loss, I think it's important to understand what wasn't working for me (and I'm guessing other people as well).

My last failed attempt to lose body fat included the following exercise regimen (yes, this was all at once):

working with a trainer for an hour twice a week
doing 5-6 days of intense cardio (45-60+ mins)
taking a one-hour Spinning class once a week
two Pilates classes a week
some additional weight training on my own

...all while working my desk job 50+ hrs a week and taking MBA classes. I'm exhausted just listing it all! And, after all of that hard work, I still looked in the mirror and didn't see what I wanted. I was so frustrated. How could a person put in so much effort and get little to no result?! What I was doing was inefficient and just plain overload for my body and mind. I couldn't keep it up. What really changed my perspective about my exercise routine was a free report called "The Dark Side of Cardio" and the 5 Fat Loss Myths. It's free when you visit the TT site. It's a must read for any over-worked cardio addicts out there!
Click HERE to access Turbulence Training

During that time, I was also trying to eat only 1,200-1,300 calories a day. I was hungry and cranky and would binge out of pure deprivation on the weekends. I've been “dieting” (hate that word) pretty consistently for about 5 years now. I’ve tried everything: Atkins, South Beach, Three-Hour Diet, The Abs Diet, Bally Total Nutrition, etc. There has been so much trial and error, that playing with my diet has become this strange hobby! The biggest problem with most of these diets was the main components involved some kind of deprivation or strict schedule. It just didn't fit into every day life and was hard to keep up over a long period of time. I would see some result and then eventually gain the weight back (and then some). Sound familiar?

During that time, not being able to do it all (insane amounts of cardio and low calories) and shed body fat was even starting to effect my self-esteem. After a while I just kind of gave up…well, gave up that ridiculous lifestyle, but not the quest for the perfect way to burn fat and keep my sanity.

What is Bye Bye Body Fat???

2008-04-25T17:17:00.000-07:00

My Motivation...

I want to learn to live in a way that helps me to look and feel my best all of the time. I want to be in optimum health, fit, and thin, and yet live a normal life: eat out with friends, work a 9-to-5 desk job, have free time outside of exercise, etc. I decided that there had to be a secret out there to achieving this, and I was going to find it!!! I’ve scoured the internet and online fitness communities, read countless books and magazines, bought all kinds of DVDs and equipment and tried numerous programs. I’ve had successes and failures, and to this day I’m still experimenting to find the most effective, straight-forward approaches to fat loss. After all of this time spent, I finally feel like I'm figuring it out. This is an account of my journey into living a fitness lifestyle.

Here's where I am today...

Well, not today exactly. It starts back in December, '07. The holidays were nearly over and I had had enough to eat and drink to last me for months. I had practically abandoned any type of exercise plan and my weight was up. By chance, I happened to listen to an online interview with Craig Ballantyne and everything he said struck a chord with me. He had developed a program called Turbulence Training that delivered everything I wanted: fat loss using workouts that only took 45 minutes at a time, 3x a week. It went against everything I had come to believe would work: long cardio sessions 6x a week, practically starving myself and lifting light weights with high reps. My curiosity was definitely peaked! I checked it out, read the testimonials and I was sold. The possibility of having more time to myself and getting that fit look I wanted sucked me right in.

I actually ended up joining the 12-week online transformation contest hosted by Craig. I entered thinking the camaraderie of the other contestants and the accountability would be great to get me back on a fitness plan. I was right! Check out my 12-week befores and afters below (Jan-March 2008)! This blog will share how I said "bye bye" to body fat and what I'm doing now to maintain my transformation and get even closer to my fitness goal.
Click HERE to learn about Turbulence Training