How’s it been going with the eating slowly and stopping when you’re 80% full? I truly hope you made the effort to implement this habit last week, because if you did, it’s probably almost second nature by now.
Which means that adding another habit isn’t going to be a big deal. Remember, the EASIER a specific program is to follow, the more likely you are to be successful at being compliant over the long run.
This week we’re going to talk about protein, because protein is honestly one area that most people are not focused enough on. We usually hear that American diets tend to contain excessive protein and unhealthy fats, and a lack of “healthy carbs”.
This is because most of the people writing that stuff have an alternative motive, or have no idea what the %^&* they’re talking about. Continue Reading Protein: The Secret Physique Weapon »
As promised, we’re going to talk a little bit moving forward about stress. I’m going to alternate between these and our discussions on nutrition each week, so you’ll have two different subject matters coming at you each week.
Before I start, I want to give a huge shout out to our athlete Vi who has been putting in major work at the gym since January of this year. Vi has lost a bunch of body fat while increasing his strength levels, meaning no loss of muscle mass. It’s been with the very same nutritional habits we are currently discussing in these newsletters—so it just goes to show you don’t need fancy diets to get results—even when you come in already advanced like Vi was.
Check out this 5 month progress picture of his from this this past Friday (click on his picture for his testimonial): Continue Reading Why Stress Prevents Fat Loss, Pt. 1 »
First things first—this weekend we’re holding a Nutrition 101 course at our facility where we will be going over all of the lessons I’m going to expand on in these newsletters in a good amount of detail, with a Q&A session afterwards and will be handing out an entire MONTH’S worth of sample habit-compliant meal plans to everyone who attends (these meal plans will not be available ANYWHERE ELSE, except to my online coaching clients).
What: Nutrition 101 @ TGOC
When: Saturday, May 18th, 2013 from 11:00am to 12:00pm
Where: Training Ground OC – 755 W 17th St, Unit D, Costa Mesa, CA 926267
Price: FREE for members, $10 for guests
More Info: Facebook Event Continue Reading Chewing Your Food Slowly »
“Oh well, gotta just accept it and wait it out.”
I finally got some answers to my current health issues. So, as some of you may know, I have been dealing with extremely bloating, constant fatigue, moodiness, and a bunch of other random and “fall into every disease possible on WebMD”, which have taken over my entire life for the past 6 or so months. H-Pylori is a stomach infection (bacteria) that causes pain, bloating, weight loss, discomfort, as well as weight loss, which is awesome, right?!
Well not in my case…and thats because I am also dealing with hormonal imbalances that are causing my weight to not really move. I have been an emotional roller coaster, high and low, tired and hyped, all kinds of crazy and I hope to finally resolve these issues—for the sake of the ones around me! It’ll take anywhere from a few to 6 or so months to regulate my hormones with the right medication, and the H-Pylori will be destroyed within the month with antibiotics. Continue Reading A Little Sunshine Never Hurt Nobody! »
The last few months have been a struggle for myself, and probably those close to me. I have been going through a hell and back with symptoms anywhere from PMS to IBS to depression and anxiety. Sounds like a party, huh? Not so much. It all started in mid February or so when I started my cut for my next planned, which is now postponed, bikini competition.
The first two weeks of my cut went great! I lost pounds,inches, and even BF, I was stoked! Ben and I went on a very strict, low calorie and carb diet with a refeed day everything 14 days. Sounded easy enough, right? Well, so it seemed… at first. The first week in was tough while we were still adjusting to our new eating habits, but it got easier as the ways went on and the closer to our refeed we got. We had our refeed day planned to the T. Continue Reading Dealing with the Unknown »
Before I get to the stuff I want to show you, I need to make something clear. Something that a LOT of people get confused about and end up sabotaging their results by doing. Something that fitness magazines, the latest at-home exercise DVDs and even news stations don’t seem to be able to stop spreading as “truth” when in fact, it’s patently false.
What I’m talking about is the idea that you need to do MORE to see BETTER results.
Most people assume that they’re not seeing results because they’re not doing enough exercise. Now, for those folks who aren’t doing a damn thing all day except wearing a hole in the couch cushion, this is probably true. However, if you’re already exercising with the goal of weight loss, you’re eating well and you’re still not seeing the results you want, there is a definite possibility that you’re exercising TOO much, or TOO intensely. Continue Reading COREctive: Costa Mesa’s Most Effective Weight Loss Program »
If there is something out there you want, how do you get it? You JUST DO IT!! Ok, so many of you have probably heard this popular 1980’s Nike slogan, but be honest who actually applies it? There is more to conquering your goals than just the basic “to do” guidelines. The first thing to know when stepping up to the plate is, do more than just enough.
The goals we set in life are meant to be challenging. We sometimes succeed and we sometimes fail, but that IS life. When you think there is a probability that you may not fulfill what you set out to, you leave yourself in a vulnerable state of mind. DON’T!
As I said earlier, you must do more than just enough and if you do, the probability of success will rise. In my experience as an athlete and as a coach, there are a few things that mix in with the brewing of success. There must be sacrifice, motivation, patience and most important, perseverance; all of which are vital for the heart beat of achievement. Continue Reading Just Do It »
What would you do and how would you react to something you have no control over? When I started my official competition cut this February 2013, I was stoked to see my improvement that I have been working on very hard for the past few months. I knew that I would see all of the hard work once I got the extra fat off of my body. My fear was never about not achieving my goals or hitting obstacles that would stop me. In my eyes, there are no obstacles-just excuses.
Ben and I wanted to try a different route this time around that would get me the most optimal results. It wasn’t going to be the easiest plan to follow, but I was determined to stick to it and get the body that I’ve always wanted. So, let me go back a little bit. Before I started my cut, I felt like a “bloated whale” as some of you have read on my Facebook , and couldn’t wait to decrease the amount of food I was taking in. Once I started my cut, I was in a different state of mind. Continue Reading An Obstacle is Often an Unrecognized Opportunity »
Do you remember your days as a kid, filled with endless dreams and ambitions to become whatever it is that you wanted that day? As a child, I remember seeing all the great things life had to offer to all grown ups and I couldn’t wait to become an adult. I would be free to set out and accomplish all of things that I’ve always wanted. From finishing school to living in a big bright city as an independent woman carrying around a brief case—my mind was open and limitless to any possibility, and rather to even think for a second that I could NOT do it, I knew that there would be nothing to stop me. The word can’t and never wasn’t part of my vocabulary.
One thing that I will always be envious of are children with an endless imagination. What does imagination mean to you? To me, it means what I see when I close my eyes. The image of what I want my life to be if there was no obstacles that can prevent me from accomplishing. Continue Reading I’m a Big Kid Now »
Now I’m not saying I condone making decisions without considering the consequences, but what I am saying is that it’s high time to “sack up” and make some damn choices instead of beating around the bush and procrastinating. Indecision destroys your ability to reach your goals (mainly because you don’t actually *have* a goal if you can’t make up your mind) and when it comes to health and fitness, this is pretty much a game-ender.
I’m saying this from personal experience by the way, as I have always been the type to go back and forth and back again when trying to make a decision about something. Usually, it’s about something time consuming like a job or relationship. Continue Reading Make Up Your Mind Already! »