I just wrote a guest post for Dr. Brian Russell called: 5 Reasons Kettlebells Will Fix Your Bad Back
If you have ever had a sore lower back, you need to check it out.
Read it here: Kettlebells And Back Pain
Have a great day!
~ Luke
xoxoxoxox
Some sweet stuff is happening this summer with Wold Fitness Personal Training and Bootcamp.
I’m putting together a special report with fitness secrets from celebrity trainers.
Here are just a few of the clients these trainers I’m interviewing have worked with: Mary J Blige, Nicole Richie, Bruce Willis, Sylvester Stallone, Chuck Liddell, Matthew Perry, Debra Messing, Rick Fox, Nicole Sherzinger (from the Pussycat Dolls), Richard Gere, Cindy Crawford, Jim Carrey, Lauren Holly, Jennifer Lopez, Elizabeth Shue, Jon Favreau, Kate Beckinsale, Rachel Nichols, Jennifer Garner, and a whole lot more!
A special summer bootcamp featuring KETTLEBELLS is going to happen. We had a little trouble finding a location, but now all systems are GO!
Kettlebells are the hottest, most effective training tool out there. When you pair a kettlebell with my Firestorm Fat Loss system, you have the hands-down best method for losing weight and getting a toned and fit body there is.
Check out this girl using kettlebells in her workout:
Lots of people have asked if there’s a “next level” they can go to with their training. More exclusive, more elite. Well, Wold Fitness PLATINUM is launching in the next few weeks.
I don’t want to spoil the surprise, but Platinum members will be getting all sorts of special privileges like members-ONLY seminars and special events, copies of ALL of my training, nutrition, and other programs, unlimited personal training, home visits, and much more…
And finally… I’m teaming up with Dr. Brian Russell to put on a seminar for parents of young athletes. Here’s the email:
We are pleased to announce a FREE clinic/seminar to educate parents on helping their children (athletes) better prevent sports injuries and heal faster.
Dr Brian Russell (Chiropractic Physician) & Luke Wold (Certified Health/Fitness Instructor) will be presenting (FREE of Charge) a Seminar focused on Preventing Sports Injuries.
To accommodate the multitudes of schedules and groups they have kindly agreed to do 4 separate (but repeat) presentations.
Wednesday (5/12) @ 6:00-7:00pm
Wednesday (5/12) @ 7:00-8:00pm
Thursday (5/13) @ 7:30-8:30pm
Tuesday (5/18) @ 6:00-7:00pm
ALL seminars will be offered in Carson City at Capital City’s practice facility (The Silver State Athletic Center; 5680 Morgan Mill Rd). There are no plans (currently) to offer a similar seminar in Reno.
You may attend any of the times offered. The clinics/seminar coincide with normal Carson practice times so as to hopefully minimize commuting.
The following is the general synopsis of talking points (provided by Dr Russell & Luke Wold):
“During this 60 minute class we will be addressing issues like:
1) Proper nutrition for the athletes.
2) The importance of warming up. Why the athletes do strength and conditioning to prevent injury.
3) Info on athletic taping to help prevent injuries.
4) When to ice, heat, play, or stay out of the game after a player gets injured.
5) What signs should I look for in my athlete to know if she is struggling with an injury.
The goal of this workshop is to empower parents/guardians with knowledge and to support them in taking an active role in preventing sports injuries.”
We hope you are able to attend and will benefit from this offer.
That’s the big news for Summer 2010 (so far….)
Coming tomorrow: A 2 week weight loss challenge!
~ Luke
I jammed my hand this morning while experimenting with new exercises. Since typing is out, I asked one of my boot camp clients to write about her experiences with bootcamp!
Deirdre was a marine for 8 years and went through Marine Boot Camp. (She always says mine works much better and is wayyyyy more fun!)
Here’s what she wrote: (I get called a “bright-eyed, bushy-tailed puppy)
————————————————————–
Keep the Work Out, Change the Name
Full Metal Jacket, NOT
When I was first contemplating signing up for boot camp sessions, I admit I had a tinge of nervousness. ‘What if the instructor is one of those all-brawn-no-brain-heavy-weight-lifter-dudes who feels he missed his opportunity to join the armed forces and is now taking his regret out on me?’ Or worse, having some younger, hot, trainer guy pick apart my every fatty flaw and wonder how many pints of Haagen Dazs it took to make my thighs look like that? What if all the participants are young hard bodies who will leave me panting behind them during 8 mile formation run? Yelling? Oh no, don’t like yelling.
Wait…but I’ve already gone through a real military boot camp. The United States Marine Corps boot camp. Paris Island, SC in August. Sand fleas. Heat and humidity that enable drinking two canteens of water in one sitting. The meanest women (and best drill instructors around) who referred to me as a “nasty thang” and had total control over what I said, did, ate, and wore. I was a typical boot recruit; tired, dazed, confused, and homesick. Three months of this experience was enough for a lifetime. I am still honored that I was able to complete the training, earn the right to wear the uniform and serve my time in the most awesome branch of the military. How could this civilian “boot camp” possibly live up to the title? I mean really, what an unfortunate name. It probably scares people away because they think it is a Full Metal Jacket experience. It almost scared me off because I didn’t want someone’s distorted interpretation of what I already knew.
Realistic Work Out for Realistic Fitness Goals
But still, it had been 20 years, and 2 pregnancies later. I had been running, doing sit-ups and push-ups like they taught me in the Corps to maintain some kind of a workout routine. My body was staying smaller but not in the best shape/proportion that I wanted. I knew I need something more. Someone who knew what exercises would work for me, especially after that dreaded full body analyzation I just knew was on the first day. (It couldn’t be worse than the bra and panties routine every evening in the squad bay when we had to inform our drill instructors of any of the day’s health problems.)
No YELLING
First day of boot camp was nothing like I ever thought or had experienced 20 years ago with that first step off the bus onto the yellow foot prints. My fitness boot camp instructor was young and in great shape but more like a bright-eyed bushy tailed puppy and not a condescending muscle bound ogre ready to terrorize us into a state of subordinate fear. He was motivating, eager and willing to help us all achieve our goals and to make it through the first day. We all received individual attention unlike military boot camp where you must reach the same fitness goals simultaneously with your platoon. No yelling here, just encouragement and pure entertainment as he distracted me from those first grueling planks with funny stories and corny jokes. No demeaning ego hits here either. My fellow campers were 30 or 40 something moms just like me. We all were relieved that we did not have to keep up with a room full of fitness models.
No Injuries
As I followed along, he taught us why the exercises he planned for us were working better than what we had been using before. (Smart guy and he had muscles.) He cheerfully explained, not yelling and spitting in our faces, why our previous work outs were not only ineffective but possibly dangerous. (Slippery knees? Wonky stride and hunched over running posture?) We were in a nice, big, indoor, air conditioned facility, without sand fleas, listening to fun upbeat music. Then before I knew it, the hour was up, I felt tired but relaxed and able to go…home. Not three months of seclusion from the real world with a new bruise or blister everyday.
Quicker Results that Last
I was really sore, all over again, after the first days. The exercises seemed so simple and easy but they shaped up my body more quickly than the long, hot mid-day lunch runs I had been enduring. I noticed I did not have the joint pains like I had before and my knees were stronger. No sand flea bites or sunburn. NO RUNNING while chanting in formation! My body started looking curvier and firmer in the right places. I love my abs and arms. I look forward to bathing suit season to show off how hard I work out. Bikini abs was not the goal in the military and we were all going to be wearing baggy camouflage anyway. This boot camp offers 10 sessions a week so I can make a work out fit easily into my constantly changing schedule as a mom of two daughters who play sports. I have been attending for over two years now. It has become a part of my normal routine.
It’s so Good, Give it a New Name
Don’t let the name of the training scare you. It is not in any way comparable to a military boot camp where the goal is preparing you to be a soldier, airman, sailor or the best, a Marine. After military boot camp you owe the military all of you for 4 years, minimum. How much are you worth? The time and budgeted expense are infinitesimal compared to the benefits of a healthier body and life style. This is a great metabolic workout where you will be encouraged by the instructor and your peers, reach your fitness goals faster without injury, you can go home after an hour, and you get to wear cute work out gear. So give it another name. 60 Minutes with a Fairy Gym Brother? Your Mama Wore Combat Boots So You Don’t Have Too? Boot Camp without the Boots or Camping? Out of This Wo(r)ld Fitness Hour?
————————————–
60 Minutes With A Fairy Gym Brother? Really?
But Deirdre is right, I need a new name for my bootcamp. I mean, Wold Fitness Boot Camp is pretty bog-standard.
What do you think? What should I call it?
Leave a comment below and let me know!
I hope you’re doing great and that 2010 is off to an awesome start for you!
This post is a little different than my last few.
It’s a new year. You probably have some health and fitness goals for the next 12 months.
Here’s the deal: I want to help you achieve those goals.
So what I want to know from YOU is; what can I do for you?
What do you need more clarification on?
What topics should I cover in the next few blog posts?
In the comment box below let me know what you need help with, and what I can
do for you to help you reach your goals for 2010.
Rock on!
Remember that kid in school who scored so well on tests that everyone got a little suspicious?
Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.
A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.
How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?
What if this cheat-sheet could also help you lose a few pounds before New Year’s?
You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.
Your Holiday Party Cheat-Sheet
Short Cut #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.
Short Cut #2: Bring a healthy dish to share.
Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy.
My Festive Hummus recipe is perfect to bring to parties.
Short Cut #3: Never drink calories.
Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.
Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.
Short Cut #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once.
That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.
Short Cut #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.
And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.
That’s it – all you need to know to not gain a single pound at holiday parties.
But what about the rest of the year?
Wouldn’t you love to make 2010 the year that you transform your body?
Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?
It’s all more possible than you think.
But you’ll need to take massive action.
My programs are designed to quickly and efficiently get you into the best shape of your life.
Call or email now to schedule your first body transforming workout.
Go on, do it now and secure your spot before the New Year’s rush.
Halloween has turned into the biggest adult holiday in the USA.
And why not?
It’s a great bash, where you get to dress up, play tricks on your friends, and get scary chills under the full moon.
Some people have trained hard up until Halloween, and come party time they wear sexy, skimpy outfits:
Others, well…. they’ll try to cover up as much as possible:
So a few people are going to take charge of their fitness, and the rest are going to WISH that they had…
To help you look your best on October 31st, I’m going to share 5 cool ways to lose 5 pounds before Halloween
Lose 5 Pounds Tip #1: Cut Out All Wheat Products and Processed Carbs
Wheat messes with your digestion, PLUS it bloats your body.
If you want to get rid of lower abdominal bloating, cut out the wheat. (Yes, even WHOLE WHEAT products)
The bloat is caused by gluten, which is a sticky substance with a glue-like consistency.
Gluten is extremely hard to digest, and causes digestive discomfort, gas, and bloating.
What contains more gluten than any other grain, so cut out all breads, cereals, and crackers until October 31st.
I’ve had clients lose 7 pounds in 7 days just by cutting out all grain products.
Lose 5 Pounds Tip #2: Eat Every 2-3 Hours
Eating more often increases your metabolism, so that you burn more calories during the day.
It also keeps you fueled so you’ll have more energy for exercising, playing, and doing all of the fun stuff.
Now, these don’t all have to be big “meals”
Here’s an example of 2 snacks from my 21 Day Rapid Fat Loss Plan:
Snack 1:
Snack 2:
Think of your metabolism as a campfire. If you throw on a big, damp log twice a day, it smolders and leaves lots of charred ashes. This is like eating only 2 meals a day. You end up with low energy and a bunch of extra stuff (belly fat).
To make your fire burn bright and hot, use smaller sticks more often. This is like eating smaller meals throughout the day.
Lose 5 Pounds Tip #3: Exercise Using Mini-Circuits
Instead of traditional exercise routines, where you do a set of squats, rest for two minutes, then do another set of squats, put 2, 3, or even 4 exercises together in a mini circuit.
This allows you get much more work done in the same amount of time, allows you to get in your “cardio” DURING your circuit, and creates that lean and toned look that everyone digs.
Here’s a simple circuit you can do at home (notice how it keeps the blood moving through the body):
Repeat 4x
Using paired exercises and circuits has been shown to increase your metabolism for 38 HOURS after your workout!
Lose 5 Pounds Tip #4: Cut Your Calories
If you aren’t following a meal plan currently, here’s how to change up your nutrition plan to lose fat:
Step 1: Determine how many calories you’re currently eating
Step 2: Cut 20% or 500 Calories, whichever is lower
And in this case, the only calories you’re allowed to cut are from carbs and fat. We need to keep your protein intake high to keep your lean muscles and raise your metabolism.
There are 3500 Calories in a pound of belly fat. Going by pure numbers, cutting out 500 Calories a day for a week equals a pound of fat lost every week.
Lose 5 Pounds Tip #5: Toss Your Scale
Yes, the title of this post is “5 Ways To Lose 5 Pounds For Halloween”, but your scale weight isn’t as important as your body composition. The only catch is that it’s tough to get your body fat percentage tested regularly and accurately.
Instead, get a tape measure and measure these areas:
Do this once per week, paying special attention to your stomach measurement. The bigger this number is, the younger you’re likely to die.
And having a big waist measurement doesn’t make for a good Halloween costume, either…
Now, lots of times when we’re learning about something like health and fitness, we get lots and lots of good ideass but don’t act on ANY of them.
Listen, 5 good ideas ACTED ON are more valuable than a thousand that get filed away in the back of your brain.
If you want to:
Get started right away!
If you start taking MASSIVE ACTION TODAY, you could easily lose TEN POUNDS by Halloween.
And that would make this your Best Halloween Ever!
Special Guest Post By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
“A woman’s workout should consist of leg raises, biceps curls with soup cans, and triceps kickbacks with water bottles.”
Can you believe that silliness?
Neither can I, but that is what passes for “professional fitness
advice for women” these days.
I could see this info being accepted in the 1930’s (maybe?), but in the year 2007? Please…
Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno’s?
No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendations disrespectful to the physical capabilities of women? You’d think that Linda Hamilton’s chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore’s GI Jane.
I’ve watched women get fit fast at almost any age with Turbulence Training. In fact, we’ve had girls from 18 to 82 years young kickin’ butt with Turbulence Training.
Today, I want to share the story of a classic “supermom”, you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she’ll show you how real women train, eat, and find the time to do it all with proper planning.
CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?
BK: I started working out back on high school. I’m 32 now.
I became a personal trainer for a few years in my early 20’s. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.
CB: And how was this a change from what you had done in the past?
BK: I was doing 30 minutes of cardio and then lifted for 30 mins 3 to 4 times a week. That was if I actually could make time.
I would not work out if I knew I couldn’t get it all in. I would think, “What’s the point of 20 mins?”.
CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?
BK: I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently losing inches. I also have a lot more energy.
CB: Do you workout at home or in a gym?
BK: I have to work out at home. No time to get to a gym.
CB: Has Turbulence Training had a positive impact on your lifestyle?
BK: Turbulence Training has made a huge impact on me. I don’t feel like it takes up my whole day or get bored of the same thing day in and day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and a husband. My older two kids play every sports so there really is no extra time.
I have to get up at 5:30 to work out before they wake up but its worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.
CB: Do you have any social support? If so, how has this helped you?
BK: My mom comes over in the mornings to work out with me. I need that accountability so that I don’t sleep instead. Its hard to get up but I always feel so much better when I do.
CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what strategies do you use?
BK: With all the practices, games and running around I have to do its hard not to grab McDonald’s with the kids.
I try to either bring food with me or wait until I get home. If I have to eat out I do try and find grilled chicken or subway.
CB: How do you plan your nutrition?
BK: I have to go shopping on Sunday to stock up on all my healthy food. Otherwise I will eat whatever I can find which usually is not good for me.
CB: Thanks Brandy, keep up the great work.
****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn’t use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.
As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She’s committed. She has social support. She knows the correct options for eating on the run.
She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she’s cleared a simple path to success.
And she doesn’t waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Yesterday I asked one of my personal training clients why she hesitated so long before coming to see me.
She was nervous, was scared it didn’t work, and thought she could do it on her own…
Then she said, “I looked in the mirror and I didn’t recognize the woman looking back at me.”
Are you starting to notice fine lines and discolorations creeping onto your face?
Does that affect your self-confidence?
Worry not!
Right here I’ve got SEVEN great tips to help you look younger!
Now, you should understand how your skin works. Your epidermis is the part of your skin that you can see. It protects you from pollution, UV rays, and other funk that can cause damage.
PLUS, your epidermis can rejuvenate itself by shedding any cells damaged by this funk and putting new cells in their place.
When you REJUVENATE your skin, you look younger. Cool, eh?
(I love the word “rejuvenate.” You were juvenated, you lost it, and then you’re juvenated again. Sweet.)
Awesome Tip To Look Younger Number 1: Act Like A Vampire
You know that the sun’s UV rays wreak havok on your skin. Not only can they cause cancer, they also lead to premature aging.
Minimize your direct sun exposure and if you do go out, wear a sunscreen.
My daily moisturizer (see below) has a 15 SPF, just as a basic precaution.
Awesome Tip To Look Younger Number 2: Curl Up And Close Your Eyes
Ever hear the phrase “beauty sleep”?
Sleep deprivation saps your energy and makes you drag all day.
It also causes circles and bags under your eyes.
So get a comfy pillow, pair it with a dark bedroom and you’ll look younger after a good night’s sleep, I promise.
Awesome Tip To Look Younger Number 3: Work Your Muscles
Science has repeatedly shown that a sedentary lifestyle leads to premature aging. So move your body!
Exercise also flushes your skin, raises your metabolism, burns fat, and tones your muscles.
(The best exercise around is at my great bootcamp in carson city! Send me a message and I’ll hook you up!)
Awesome Tip To Look Younger Number 4: Moisturize
A good moisturizer plumps up and hydrates your skin.
Look for one with vitamin A to help reduce wrinkles.
I use one by Aveeno that also helps to clear skin blemishes.
Awesome Tip To Look Younger Number 5: Chug Some Water
My athletes are surprised that I can tell they need water just by looking at their skin.
Dehydrated skin just looks DIFFERENT.
Drinking plenty of water keeps your skin supple and healthy.
Start with ten big glasses of water every day.
Awesome Tip To Look Younger Tip Number 6: Eat Like A Champ
Free radicals cause aging from the inside out.
You can fight free radical with the antioxidants found in fruits and vegetables.
Omega-3 fatty acids also help keep your energy high and your skin young.
If you want to see the nutrition guidelines I recommend to all of my personal training clients, check out tip number five on this post: Get Kitchen Smart
Awesome Tip To Look Younger Number 7: Exfoliate Regularly
I’m not good at exfoliating. I’m too rough with the loofah or anything with with crushed apricot pits.
When you exfoliate, you take off the dead skin cells on the outermost layer of your epidermis and reveal the newer cells underneath.
That’s it! Seven great tips that will make you look younger almost instantly!
Have fun
While I’m definitely not the next Jamie Oliver, I DO know a thing or two about body transformations.
And if you want to make rapid and lasting changes in the way you look and feel, the kitchen is a great place to start.
Here are six dumb things that I see people doing in their kitchens. (If you fix these, you’re well on your way to a rockin’ bod!)
Dumb Thing Number One: You Don’t Know How To Cook
My good buddy Chris has a cool saying: “The More You Cook, The Better You Look.”
This is probably MY biggest kitchen weakness (I’m still proud of myself for opening a can of tuna without getting fish juice all over my hands)
If you want to eat well while also eating healthy AND save a pile of cash by not eating out all of the time, then learning how to cook is for you!
Not sure where to start? Grab a copy of The Healthy Urban Kitchen! It’s full of great recipes, shopping tips, and the basics of healthy cooking.
Dumb Thing Number Two: You Rule At Workouts, But Suck At Eating
Working out is fun (especially with me!), but eating right can feel like a drag.
During your workout, you have a trainer and fellow trainees encouraging you, but you’re all alone in the kitchen. Or worse, you have family and co-workers calling you a “crazy health nut” just for adding green veggies and skipping dessert.
You’d be surprised how many people I know who try to out-train their crappy eating habits.
But look around the next time you visit the gym. Two people can train on the exact same program, but one will get results and the other won’t. What makes the difference? The 23 hours a day that they AREN’T in the gym.
You’ve got to stop rationalizing to yourself that just because you exercise you have the right to eat whatever you want.
Dumb Thing Number Three: Your Pantry And Fridge Are Empty
Or even worse, they’re full of junk!
What do you do if you don’t have time to cook? And your trainer says you need to eat six times a day?
The best thing to do is have a supply of handy foods that you can just grab and go.
Keep these in you kitchen at all times:
Having some simple things like this on hand will keep you on the path of success.
(Oh, I’ve got a great post coming up soon that will REALLY help you with food shopping!)
Dumb Thing Number Four: You Don’t Spice Things Up
I talk to so many people who are eating plain tuna and chicken. They have to choke it down. Eeeew.
That takes too much willpower for me. I’d much rather someone add some spice to their meals to, oh I don’t know, MAKE THEIR FOOD TASTE GOOD! (Food that tastes good takes MUCH less willpower to eat)
You can get a lot out of just salt and pepper. But check out the spice aisle at the store.
Cooking fish? Grilling beef? Baking chicken? Look at the pre-mixed spices. They very cleverly put the name of what meat they’re designed for on the label.
Steak? Grab a bottle of “Steak Seasoning”. It’s that easy!
For salads, add some vinegar.
I put salsa on almost everything.
All of these spices really pep up the flavor of your food, without screwing up your calorie counts.
Dumb Thing Number Five: You Obsess Over Details
Yes, you need to know what, how much, and when to eat.
But a lot of people spend months gathering information and end up never using it.
That’s why I make it as simple as possible with these 7 Fundamental Rules Of Nutrition:
Follow these 7 guidelines and THEN I’ll give you more exact details…
But until then, focus on these seven and you’ll be doing better than 98% of people.
Dumb Thing Number Six: You Buy Crappy Diet Products
I talked to a woman last week who decided not to try my Carson City Bootcamp BECAUSE SHE IS SPENDING OVER $300 A MONTH ON DIET PRODUCTS!!
Obviously she’s the exception, not the rule. Still, you didn’t get fat by taking pills, you’re not going to get slim by taking pills either.
There are a few supplements I recommend.
Fish oil.
A post-workout shake.
A multi-vitamin.
And depending on your goals, maybe two or three others.
Stick to a proven exercise and nutrition plan and you’ll have a great body while all of the pill takers will just be getting fatter.
And now it’s YOUR turn. What dumb things do you (or your friends) do in the kitchen? Leave a comment below!
Special Guest Post by Craig Ballantyne
Fat loss is easy once you understand how hard it is.
Once you realize that fat loss is hard work, and not just as easy
as eating some celery, drinking really cold water, and slamming
down some “metabolism boosters”, that’s when you’ll really start to get results.
When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.
Same with exercise. When you understand that harder workouts are more effective, then you’ll start to plan your workouts accordingly.
Over the past year I’ve interviewed over a dozen fitness models
(men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day…
They know it is going to be hard work to get ready for a
photoshoot, but what do they know that you don’t know?
First, they’ve got their nutrition plans down perfectly. And when I say planned out, I don’t just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared.
They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.
Fitness models take their meals with them and aren’t so naive as to believe that they will be able to find something “healthy” at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?
Second, fitness models know what works – not only in the kitchen, but also in the gym. They’ve recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.
They have accepted that their can be NO guesswork in a fat loss
workout program. That’s why fitness models plan their workouts in advance, and write down the results in a training log for analysis.
If you aren’t doing that, then you’re doing nothing more than
playing a workout “lottery” and hoping you’ll come up lucky.
Third, and perhaps most importantly (because its hard to have the first two factors without this one), fitness models surround
themselves with a supportive environment and social support groups.
How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?
Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.
Research shows this. Experience proves this.
All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into “having just one”. The next thing you know its 3 days later and you haven’t had a decent meal since.
According to the research on social support for fat loss, there are
at least 2 proven ways to harness the powers of others for your fat loss goals.
First, include a health professional in your social support group.
This could be your doctor, a nutritionist, or a trainer that you
see on a regular basis. But you need to be accountable to someone.
This will work best for those of you that can’t find support among your family, friends, or co-workers.
Second, if a member of your social support group also loses weight, you’ll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.
I hope these tips help you out. If you don’t have any social
support right now, by all means, send Luke an email on your progress and at least hold yourself accountable to him.
If you can’t make it to Luke’s bootcamp in the morning, check out my program at: www.TurbulenceTraining.com
I promise you Turbulence Training will give you to the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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