The majority of the people I speak with have always worked out in some way, shape or form. Either by doing all cardio training or all weight training or maybe a little bit of both sometimes addressing nutrition.  But I go into the gym day in and day out and their physique never changes.  Why is that?

Well when you want to change the shape of your physique you need to think of the five fold synergy system.  In order to really make over your body you have to have the right amount of nutrition, exercise, sleep, hormones, and stress (or lack of)…and not necessarily in that order.

People often think that since you work out and do cardio that you can eat what ever you want and improve on your physique. WRONG!  If you want to improve on your physique you have to eat properly for your goals; which I believe is the hardest component to changing your lifestyle and physique.  So here are some tips on improving and taking control of your nutrition.

First thing is that you need to do is calculate your calorie intake for one day.  You do this by multiplying your body weight by 10 which equals your total daily calories.  But wait, what is a calorie? ” It is the word that is commonly used to quantify amount of energy stored in the food. A calorie also represents how much energy is stored as body fat or adipose tissue and glycogen (stored carbohydrates). Calories are burned and used like a fuel by your body every time you need to do some activity. They are used as the energy source for your various muscle movements. (C, Nick)”

Example: 125 x 10= 1250 kcal/day

Then you break the 1200 calories into how much protein, carbohydrates, and fats you will need by a common split called the 40/40/20 split. Meaning you will have 40 % of your calories as a protein source, 40 % of your calories as a carbohydrate source, and 20 % of your calories as a good fat source.  I would recommend that if you are starting a set dietary plan t lose weight that you begin with this.  If you are planning on competing or gaining muscle then there are different splits to use.

• 40 percent Protein / 1250 = 500 calories
• 40 percent Carbohydrates/ 1250 = 500 calories
• 20 percent FATS / 1250 = 250 calories

Well, you see the calories but how do you break that into grams so it is easier to understand?  With your different foods sources, meaning protein, carbohydrates and fats, they contain different calorie per gram of food.  Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fats contain 9 calories per gram.  So your calculation would look like this:

• Protein 500 kcal / 4 = 125g
• Carbohydrates 500 kcal / 4 = 125g
• Fats 250 kcal / 9 = 28g (or < 28g)

To prepare your portions correctly remember to look at the nutrition facts on the back of the foods you buy and exercise portion control.  I would recommend splitting your meals up into 5 meals per day that way your body absorbs all of the nutrients that it needs without over load of one or more food sources which in turn will store as fat if over load happens.  You will keep your metabolism burning effortlessly throughout the day and this prevents your body from switching into “starvation” mode which is very important for fat loss.

Some more tid bits about diet are that you should try to stop drinking all sodas or sugary drinks and replace that with water!  Water helps expel toxins from the body and keeps you hydrated. Sugar stores as fat and soft drinks rot your digestive system.  They sabotage your ability to burn fat if drank in excess.  I use Stevia as a sugar substitute in tea and coffee, as well as in my oatmeal or anything I would add sugar too. It is all natural and is healthy for your body.  Focus on whole foods (foods as close to natural state as possible) to get all the range of nutrients your body needs. Stay away from empty calories.  What are empty calories you ask?  Empty calories are defined as high-energy foods with poor nutritional profiles, typically from processed carbohydrates or fats.  In other words they are fully processed foods in which all of the nutrients have been taken out and a select handful of synthetic nutrients are added back in, if you are lucky.

Whole Foods are things like fruits, vegetables, natural chicken, turkey, fish, almonds, and flax seed.

Empty Calories are things like sodas, white bread, white pasta, candy, margarine, alcohol, white rice, chips, most snack foods, and fast food in general.

This may sound boring but as you play with flavors and different combinations you find what works for you and what your taste buds enjoy! Your body will surely thank you for it and as you see the results your confidence will soar! And remember that you can always have a cheat meal once a week to give your mind a break and give your body something extra to burn but remember have everything in moderation!

Well, finally notice is being paid  to some chemicals in our foods that we eat these days… Would you want to eat something that contains a chemical that they say is “generally recognized as safe?”

The article below is about the big stink over McDonald’s infamous pink goo they use as meat… Apparently the chemical, ammonium hydroxide, is used as an anti-microbial to put into meat so that the meat is safe to eat… they use meat that by itself, would not be safe to eat… shocking…I know.  Read the whole article below to learn more about what the FDA allows into our foods and is considered “safe.”  What are you thoughts??

Source:

http://news.yahoo.com/blogs/sideshow/mcdonald-confirms-no-longer-using-pink-slime-chemicals-171209662.html

McDonald’s announced last week that, as of last August, is has stopped using ammonium hydroxide in the production of its hamburgers. MSNBC reports that the chemical, used in fertilizers, household cleaners and even homemade explosives, was also used to prepare McDonalds’ hamburger meat.

And while the announcement is making headlines, you may (or may not) want to know about some other unusual chemicals being used in the production of some of our most-popular foods:

The International Business Times lists some other questionable chemicals showing up in our foods:

Propylene glycol: This chemical is very similar to ethylene glycol, a dangerous anti-freeze. This less-toxic cousin  prevents products from becoming too solid. Some ice creams have this  ingredient; otherwise you’d be eating ice.

Carmine: Commonly found in red food coloring, this chemical comes from crushed cochineal, small red beetles that burrow into cacti. Husks of the beetle are ground up and forms the basis for red coloring found in foods ranging from cranberry juice to M&Ms.

Shellac: Yes, this chemical used to finish wood products also gives some candies their sheen. It comes from the female Lac beetle.

L-cycsteine: This common dough enhancer comes from hair, feathers, hooves and bristles.

Lanolin (gum base): Next time you chew on gum, remember this. The goopiness of gum comes from lanolin, oils from sheep’s wool that is also used  for vitamin D3 supplements.

Silicon dioxide: Nothing weird about eating sand, right? This anti-caking agent is found in many foods including shredded cheese and fast food chili.

So, what moved McDonald’s to make the change in their hamburger production? In a statement posted on its website, McDonald’s senior director of quality systems Todd Bacon wrote:

“At the beginning of 2011, we made a decision to discontinue the use of ammonia-treated beef in our hamburgers.  This product has been out of our supply chain since August of last year. This decision was a result of our efforts to align our global standards for how we source beef around the world.”

The U.S. Agriculture Department classifies the chemical as “generally recognized as safe.” McDonald’s says they stopped using the chemical months ago and deny the move came after a public campaign against ammonium hydroxide by celebrity chef Jamie Oliver.

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McDonald’s confirms that it’s no longer using ‘pink slime’ chemical in hamburgers

By Eric Pfeiffer

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By Eric Pfeiffer | The Sideshow – 2 hrs 45 mins ago

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• Ammonium hydroxide, image from KSDK TV

McDonald’s announced last week that, as of last August, is has stopped using ammonium hydroxide in the production of its hamburgers. MSNBC reports that the chemical, used in fertilizers, household cleaners and even homemade explosives, was also used to prepare McDonalds’ hamburger meat.

And while the announcement is making headlines, you may (or may not) want to know about some other unusual chemicals being used in the production of some of our most-popular foods:

The International Business Times lists some other questionable chemicals showing up in our foods:

Propylene glycol: This chemical is very similar to ethylene glycol, a dangerous anti-freeze. This less-toxic cousin  prevents products from becoming too solid. Some ice creams have this  ingredient; otherwise you’d be eating ice.

 

Carmine: Commonly found in red food coloring, this chemical comes from crushed cochineal, small red beetles that burrow into cacti. Husks of the beetle are ground up and forms the basis for red coloring found in foods ranging from cranberry juice to M&Ms.

 

Shellac: Yes, this chemical used to finish wood products also gives some candies their sheen. It comes from the female Lac beetle.

 

L-cycsteine: This common dough enhancer comes from hair, feathers, hooves and bristles.

 

Lanolin (gum base): Next time you chew on gum, remember this. The goopiness of gum comes from lanolin, oils from sheep’s wool that is also used  for vitamin D3 supplements.

 

Silicon dioxide: Nothing weird about eating sand, right? This anti-caking agent is found in many foods including shredded cheese and fast food chili.

So, what moved McDonald’s to make the change in their hamburger production? In a statement posted on its website, McDonald’s senior director of quality systems Todd Bacon wrote:

“At the beginning of 2011, we made a decision to discontinue the use of ammonia-treated beef in our hamburgers.  This product has been out of our supply chain since August of last year. This decision was a result of our efforts to align our global standards for how we source beef around the world.”

The U.S. Agriculture Department classifies the chemical as “generally recognized as safe.” McDonald’s says they stopped using the chemical months ago and deny the move came after a public campaign against ammonium hydroxide by celebrity chef Jamie Oliver.

The food industry uses ammonium hydroxide as an anti-microbial agent in meats, which allows McDonald’s to use otherwise “inedible meat.”

On his show, Oliver said of the meat treatment: “Basically we’re taking a product that would be sold in the cheapest form for dogs and making it ‘fit’ for humans.”

Even more disturbing, St. Louis-based dietician Sarah Prochaska told NBC affiliate KSDK that because ammonium hydroxide is considered part of the “component in a production procedure” by the USDA, consumers may not know when the chemical is in their food.

“It’s a process, from what I understand, called ‘mechanically separated meat’ or ‘meat product,’” Prochaska said.  ”The only way to avoid it would be to choose fresher products, cook your meat at home, cook more meals at home.

There are a “dime a dozen” personal trainers out there but what makes YOU any different???

As a personal trainer, have you ever asked yourself that?  If you want to be successful, you should.

I believe what makes us different from the D.A.D.’s is how we use our knowledge.  Personal training is not just about selling sessions like many corporate companies lead you to believe, it is about having a successful client.  Or at least that’s how it should be.

Listen trainers, if you want people to recommend you and come back to you, train them properly and prove to them that you are worth it.  Don’t B.S. them with sales tactics and deals, use cold hard scientific facts that you can guarantee the results with!

It is proven that you are a vital part in your clients  success!  They have obviously come to you for a reason; they are missing a piece of the pyramid.

This is my “Personal Trainer Success Pyramid.”

• Can: you have to ask your clients, can they achieve their goals?  The answer is yes, they can.
• The want: do they REALLY want to achieve their goals?  That should be an immediate yes without any doubt or hesitation!  And if it isn’t, there lies the problem.  If they don’t have the motivation to want to then they are missing the second link to their success.  We always say that we are the motivator for them but really they should be motivating us!
• Trainer Knowledge: If you, the trainer, lacks the knowledge to help your clients reach their goals, then you are a missing link in their success.  Please, please, please if they ask you to help them become a fitness model, know how to get them there!  It could be the end of you if you don’t.  The easiest way to drown your business is the lack of knowledge.  Use your brain and the science that we have through physiology and methodology to get your clients to where they want and need to be!   This, to me, is the second most important piece to the pyramid!
• Attitude: the MOST important part of the pyramid!  If your attitude or your clients attitude is wrong, then being successful is impossible.  This is where you as a trainer can help as well.  If they have a negative attitude one day in the gym, find ways to help change it!  Clients, if you have a bad attitude you are only inhibiting your success… you have control over your attitude, not your attitude over you!

Conclusion:

Don’t just be a personal trainer trying to sell session. Be a personal trainer striving for results with your clients!  Use the knowledge available to you to help your clients succeed!

I realize that this is said a lot but this time really take a moment and reflect on this: Think positively!

You are better than you think, so sell yourself every day, in all aspects of your life, “I am better than I think!”  You really can do anything to which you set your mind.

It may take some time but be patient and say, “I am going to start now for a better, healthier, stronger, youthful, fitter life. I will create the most marvelous lean physique that has ever walked the face of the earth. I will be passionate about everything I do and I will appreciate every minute like it is my last. I will control my weight and not let it control me!”

And remember this: if it is to be… it is up to ME and no one else!

Really the only way you can hurt your health and physique is by eating junk food, not exercising or by doing drugs. All this does is poison your body and leave it fighting constantly against disease and malnutrition. The only person that can help you is yourself. Once you admit this to yourself, you will begin to heal and take control of your body and mind!

If you believe it you will achieve it. Now clear your mind, think fresh and jump back on that wagon to achieve a healthier you.

There are some phenomenal resources online. I recently stumbled across Chrissy’s (aka AberGirl) Food Guides on BodyBuilding.com. She has pulled together GREAT research on what options are the best of the bad when selecting fast food items. In a perfect world, we would all be able to fix healthy meals all day – unfortunately, that’s not always the reality. We all have hectic lives, and sometimes preparation is not an option.

So next time your tummy is rumbling and you have to eat, what do you choose when faced with the Golden Arches, the Eat More Chikin’ Cows or the red-haired, Old Fashioned girl? Here are Chrissy’s comprehensive tips & suggestions to help you make a more informed decision!

Tips to Avoid Dining Out

• When you cook, prepare enough food for meals later in the week and keep them frozen.  Carry them to work with you so that you always have meals available.
• Keep your home stocked with easy to prepare foods.  This reduces the chance of you being caught off guard and going out for “something easy”
• Use Meal Replacement bars and drinks, such as EAS Myoplex and LaBrada Lean Body

Tips To Remember When Dining Out

• Avoid dressings like oil and mayonnaise.
• Request that your food have no butter.
• Avoid cheeses.
• Avoid extra bread.  Most of it is very fast absorbing and has a high chance of being stored as fat.
• Keep an eye on portion size.
• Be careful when choosing sides such as French fries or other fried foods.
• Avoid fried foods
• When in doubt, choose grilled chicken breast
• Drink water instead of soda.  Soda has a ton of empty calories, and has a negative effect on blood sugar and insulin.
• Don’t think a salad is automatically lean.  Most salad dressings are VERY fattening, as is cheese (and bacon bits).  Choose the fat free versions of salad dressings.
• Make sure your chicken breast is boneless and skinless

To make this list, the foods have to be moderate in carbohydrates and protein, and relatively low in fat.

KFC Selections

1. Chicken Breast (no skin or breading)
   140 calories
   29g protein
   0g carbs
   3g fat
2. Green Beans
   50 calories
   2g protein
   7g carbs
   1.5g fat
3. Mashed Potatoes/Gravy
   130 calories
   2g protein
   18g carbs
   4.5g fat
   - much better without gravy!

Burger King Selections

1. Fire Grilled Shrimp Caesar Salad (w/fat free honey mustard dressing)
   250 calories
   20g protein
   27g carbs
   10g fat
2. Chicken Whopper (no mayo)
   410 calories
   38g protein
   48g carbs
   7g fat

Taco Bell Selections

1. Chicken Ranchero Taco (Fresno Style)
   170 calories
   12g protein
   20g carbs
   4g fat
2. Pintos and Cheese
   180 calories
   10g protein
   20g carbs
   7g fat

Subway/Quizno’s/Schlotzki’s/Blimpie Selections
All 4 of these restaurants are very similar and often similar choices.  Here are a few tips for eating at these restaurants.

• Avoid the cheese
• Don’t eat the large sandwiches (12”, 14”, etc.) in one sitting.  Eat half and save the rest for later
• Avoid oils and mayo
• Avoid salad dressings
• Eat lean meats like turkey, ham, and roast beef.  Avoid the steaks, bacon, salami, bologna, etc.
• Don’t be fooled by “Atkins Friendly” foods.  These are usually very high in fat.
• Try double turkey breast and double ham!
• Again, avoid sodas and fruit drinks.  Water has zero calories!

McDonalds Selections

1. Grilled Chicken Caesar Salad (Newman’s Own Low Fat Vinegarette)
   240 calories
   29g protein
   13g carbs
   9g fat
2. Chicken McGrill
   345 calories
   27g protein
   47g carbs
   4.5g fat
3. Best Breakfast Choices
   Egg McMuffin: 300 calories, 12g fat, 30g carbs, 18g protein
   Sausage Burrito: 300 calories, 16g fat, 26g carbs, 12g protein
4. Best Snack Choices
   Fruit ‘n Yogurt Parfait: 160 calories, 2g fat, 31g carbs, 4g protein
   *Note: Taking out the granola would save 30 calories, and 6g carbs

Taco Cabana Selections

1. ¼ Grilled Chicken White (No Skin)
   167 calories
   35g protein
   0g carbs
   1.7g fat
2. Chicken Fajita Meat (white) – Avoid the sour cream and cheese!
   190 calories
   30.4g protein
   3.2g carbs
   6.2g fat
3. Tortilla (1ea)
   129 calories
   3.2g protein
   21.7g carbs
   3.3g fat
4. Borracho Beans
   108 calories
   4g protein
   17g carbs
   2.5g fat
5. Refried Beans
   171 calories
   7g protein
   21g carbs
   6g fat

Whataburger Selections

1. Grilled Chicken Sandwich (Special Request – small bun, no bun oil, w/MLT)
   334 calories
   28g protein
   37g carbs
   8g fat

Chick-Fil-A Selections

1. Chick-Fil-A Chicken Sandwich on wheat
   410 Calories
   28g Protein
   38g Carbs
   13g Fat
2. Char grilled Chicken Sandwich (no sauce, no bacon)
   270 calories
   28g protein
   33g carbs
   3.5g fat
3. Southwest grilled chicken Salad
   Calories 360
   Fat 8 g
   Saturated Fat 3.5 g
   Sodium 1,170 mg
   Protein:15G
   Fiber 5G

Wendy’s Selections

1. Caesar Chicken Salad:
   190 calories
   5g fat
   9g carbs
   27g protein
   *Note: Don’t add the croutons and don’t use the provided salad dressing
2. Mandarin Chicken Salad:
   170 calories
   2g fat
   18g carbs
   23g protein
   *Note: Don’t add crispy noodles, you can add roasted almonds if you want (130 more calories), and don’t use the provided salad dressing.
   Salad Dressings: I suggest Fat Free Ranch, Reduced Fat Creamy Ranch, Low Fat Honey Mustard, or Italian Vinaigrette
3. Ultimate Grill Chicken Sandwich:
   370 calories
   8g fat
   44g carbs
   33g protein
4. Best Snack Choices
   Low Fat Strawberry Flavored Yogurt: 140 calories, 10g fat, 27g carbs, 6g protein
   *Note: adding the granola topping will add 110 calories, 4.5g fat, 15g carbs, 2g protein
5. Large Chili
   300 Calories
   25g protein
   31g carbs
   7g fat

Pizza Hut Selections
*Note: Pizza is healthiest without fatty meats and with tons of healthy vegetable toppings.
*Warning: Watch out for Pizza Hut’s breadsticks (150 calories, 6g fat, 20g carbs, 4g protein), hot wings, and mozzarella sticks. These sides can pack on the calories very quickly.

1. Fit’N Delicious Carb Tracker Pizza Pepperoni & Mushrooms: 4
   90 calories
   25g fat
   39g carbs
   26g protein
   *Note: This is for the entire pizza
2. Fit’N Delicious Lower Fat Pizzas Tomatoes Mushrooms & Jalapeno peppers:
   140 calories
   4g fat
   21g carbs
   6g protein
   *Note: This is for one large slice out of a 14” pizza
3. Best Snack Choices – If you have a sweet tooth and are looking for something in Pizza Hut, why not try some cinnamon sticks?
   Cinnamon Sticks (2): 97 calories, 2.9g fat, 15.4g carbs, 2.3g protein
   *Warning: Avoid the white icing dipping cup

Arby’s Selections

1. Chicken Filet Sandwich (no mayo):
   309 calories
   6g fat
   36g carbs
   31g protein
2. Super Roast Beef (w/o Red Ranch Dressing):
   322 calories
   5g fat
   35g carbs
   20g protein
   *Note: the reason why this is a better version of the roast beef if you take out the dressing is that it has tomato and lettuce
3. Martha’s Vineyard Salad:
   276 calories
   8g fat
   24g carbs
   26g protein
4. Santa Fe Salad w/ Grilled Chicken:
   283 calories
   9g fat
   20g carbs
   29g protein
   *Note: Ahh! The salad dressings at Arby’s are scary. Best Choice? Request the Light Buttermilk Ranch Dressing (112 calories, 6 g fat, 13g carbs, 1g protein)
5. Ham and Cheese Croissant (w/cheese):
   274 calories
   12g fat
   22g carbs
   13g protein
   *Note: taking out the Swiss cheese will save you 41 calories