No Food Should Hold You Hostage!

When we were kids, we all did the hokey pokey, (please tell me you are smiling, nodding, some sort of recognition to what I’m talking about) you put your right hand in and avoid food cravings No Food Should Hold You Hostage! then your right hand out, you did the hokey pokey and turn yourself around that’s what’s it’s all about… You get what I’m putting down.

Now many of you play that same game with fitness and nutrition. You’re eating great and then you’re eating crap, your turn yourself around and complain about results and you start the cycle all over again. Sound familiar? Your diet and workouts are spot on during the and then that Friday whistle blows and you’re like a kid on summer vacation. It may start of innocently at drink after work, maybe a little extra something at dinner and then the same thing happens like ALL day Saturday and then by Sunday night you having the mental slug fest saying how you could you blow it like that and that this week things will be DIFFERENT you swear on a stack of bibles.

You are not alone, we have all played those food and workout games. My goal when I work with all my clients is to get them to a point where this become automatic. Where being consistent is something that just happens, you’re not stressed about food and no food holds your hostage. You can attend any event, travel, etc and not go off the deep end.

It’s all about consistency and planning.  Many of you believe in this all or nothing approach, sorry that’s asking for you to fail. We all have events and things in our lives where we want to enjoy and we all go around once. We should enjoy all that life has to offer (with moderation). What I mean by this, is think of your life as 90/10. If I’m 90% compliant with my food and workouts then I get to have treats, if I’m not at 90% then you guessed it, I don’t get my treats. So.. I don’t know about you a push really hard to get to 90%!

So how does that work? Each week I sit down and map out my workouts. I also look at what social activities that I have on the calendar. My goal most weeks is to workout 5  times at least 30 minutes. To earn my treat meal, I need to workout a minimum of 4 times during the week AND I need to eat clean and not skip meals 90% the time so.. I eat 35 meals in one week (I eat 5 meals?day) So that means 32 meals need to be on plan.  Does this make sense?

Here is an example

Monday — Workout
Tuesday — Workout
Wednesday – Workout  — skipped got busy couldn’t make it
Thursday — rest day
Friday  — Workout — felt tired didn’t go Saturday and Sunday Worked

Guess what — TREAT!!!!!

Now — that’s one piece of the puzzle!
Eating — I know a collective eye roll

Monday – 5 meals Tuesday — 4 meals (subbed a class and skipped lunch)
Wednesday — 5 meals
Thursday — 5 meals — Paradise cookie (couldn’t resist)
Friday — 3 meals (got busy)
Saturday — 5 meals
Sunday — 5 meals
Just squeaked it out!!!  TREAT!!!

Does this now make a little more sense?
My methods are for those who want to lose weight fast. They are for those we want a lasting healthy lifestyle. So.. you can dive you and track compliance on both front (food and workouts) OR pick the on that is the most challenging for you.

I would love your feedback, if you have another idea as to how to say on pace.

 

 

 

Book Review: Crazy Sexy Diet

I loved the book and believe you will as well. It’s a quick read, a wonderful host of experts that break down the information without big words.

Give it a listen. Once you are done, I’d love to hear your feedback, please leave in the comments below.

 Book Review: Crazy Sexy Diet  Book Review: Crazy Sexy Diet

 

Next Month book is Cavewomen Don’t Get Fat: The Paleo Chic Diet for Rapid Results Book Review: Crazy Sexy Diet

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My Fitness Hero

In 2001, my husband, Philip, and I were busy professionals. We both worked 60+ hours week an My Fitness Hero d we were eating at whatever place would deliver or was on our way home. Does that sounds familiar?  That October we got married; I wanted to make sure my husband and I lived a nice long life of marital bliss. Instead of giving each other Christmas presents that year I suggested we give each other personal trainer.

In January of 2002 we started working with a personal trainer. This man rocked and turned our world upside down. We worked out with him for four months and he helped us shed a total of 80 combined pounds.He also taught us the importance of having fitness goals as well as the role the nutrition plays.  Good bye take out!

Since that initial meeting with the trainer, Philip, my husband, has really embraced fitness. He has run in a three Falmouth (7.1 miles) road races, competed in two obstacles courses and ran the Miami half marathon.

If that wasn’t enough, what makes Philip my fitness hero is three years ago he decided to compete in his first triathlon. We have been together almost 20 years and I’ve never seen him swim so I was like way to go! We get to Miami and the water was very rocky and he was a little freaked out, but instead throwing in the towel. He changed his goal to just getting out of the water alive.  Not a bad goal =) I’m proud to report, he did make it out of the water alive and has completed two tri’s. He is currently training for another one the first week of April. He uses this early spring tri as a way to help manage the winter weight gain and keep him busy since there’s no football and golf season is months away.

Over the years, Philip’s doctor has been very supportive of his training regime as it keeps his blood work looking good, his blood pressure and weight down. In fact, Philip is the only member of his family that isn’t taking a medication to manage his blood pressure.

I loved that our initial meetings with a trainer has set up us for a fitness lifestyle. For more than twelve years Philip has remained active. He’s always looking and willing to try new things to do and ways to stay fit inside and outside of the gym.

We all know it’s move it or lose it. He plans to stay active well into his golden years.

 

Are You A Poser?

In my fitness career I’ve found that there are three types of fitness folks.  Are You A Poser?

  • Seekers: In constant search of the “diet plan” “workout” “coach” “super food” etc. that will help them to achieve their goals. When “the something” doesn’t give them fast weight loss or a quick fix, they give up immediately and declare it a failure.
  • Poser: They say all the right things, buy the right stuff, wear the right clothes, belong to the right groups, talks the talk but kinda walks the walk.
  • Doers: These are the folks that put their blood, sweat and tears into making their goals come true. You get up before the sun rises, go to the gym when they don’t feel it and make the most of their workouts.

You ask the question, how can you transition? Or can you transition? Yes, you can!!

  1. Set your intention. Get clear about what you want!!!
  2. Take an inventory. See how things the way they are. I’m not saying project stuff onto yourself. Talk a good hard look in the mirror and say where you are. Think of it like this. If you were looking at your bank account, you wouldn’t exaggerate your bank balance. That’s what I want you to do with your health.
  3. Now ponder what it would be if you have your ideal/best health or fitness level. Give yourself the opportunity to dream, what it would be like for you. Is it mean or this is where the song “Dreamweaver” comes on.
  4. ACTION – take a look at your dream/vision and pick 2 things that you can do TODAY to move toward that vision.  Once you have those 2 things and STICK with it for 30 days.

The goal of this blog post wasn’t to make any one feel ashamed. It was something for you to think about, and put wonder in your mind about what it would be like to GO FOR IT!
I really think that everyone has something inside of them that holds him or her back from their goals. I know how good it feels to hit my goals and I want everyone to feel that want. I want you to give yourself “permission” to feel great and look fabulous.
How many of you are ready to feel great and look fabulous. I would love to hear what 2 things you are going to work on for the next 30 days, please leave me a comment?

Getting Ready For The Cross Fit Games

The first round of the road to the crossfit games just started last week. Now if you are an aspiring competitor or just an avid fan of crossfit, Isagenix is the answer. Isagenix can help you to  Getting Ready For The Cross Fit Games get rid of that “puffy layer” that’s hiding all of the hard earned muscle and striation.

Isagenix supplements offer cleansing and the dense nutrition that are a must for any athlete. The results that our professional athletes are getting from Isagenix are hands down undeniable.

For an athlete to have products that are not refined, yet full of raw nutrients shipped in from various regions of the world and carefully placed into a container for convenience, is what athletes have been waiting for.

One might think taking off 2 days in a row to deep cleanse would set them back but it doesn’t. The Isagenix 2-day cleanses allows the body to massively de-junk and detoxify. Athletes have more toxic byproducts in their systems from workouts and muscle shredding, increased exposure to environmental pollutants and increased amount of oxidative stress. Cleansing not only addresses these issues, but also helps your body to clean house, allowing the body to absorb nutrients better for faster recovery and better results.

Day 2 in a 2-day cleanse is the magical day, more deep cleansing is accomplished. This is where the most human growth hormone (hgh) is release through the fat burning and cleansing process. Most will experience an increased hgh by 20 times in men and 13 times in women

Days to cleanse would be-
WOD Mon and Tues/ Cleanse Wed and Thurs/ WOD Fri and Sat/ Rest Sun

Crossfitter recommendations-

  • Paleo meals
  • Eat every 2 hours
  • 2-3 IsaLean shakes each day
    • 1 of those shakes 30 minutes post WOD no exceptions.System CFBS 30Day Getting Ready For The Cross Fit Games
    • The IsaLean is a “zone Paleo” shake- 40-30-30 whereas the IsaLean Pro is a modified zone for more protein, a must for guys!
  • Ageless Essentials Daily Pack with Product B
    Each omega soft gel is equal to 12 other soft gels on the market and is huge for internal lubing and a natural anti-inflammatory. Massive amounts of antioxidants to combat oxidative stress
    Product B to increase vitality and youthfulness- athletes are PR’ing with just Product B
  • Ionix-2-4 oz per day- Major contributor to increased stamina, energy and performance. Helps the body cope with physical stress and helps muscles recover from a hard workout.
  • Nightly Cleanse For Life
    • Daily dejunking of the body, keeps the toxins from building up. Great for pre- competition.

If you want a great kick-start to any program, some athletes will start with a nine day program.

  • 9-day deep cleanse
    • You should do at least every 3 months.
    • If are prepping for the games it would a great thing to do after the games are over.
  • Mutli Enzyme Complex
    • These enzymes help you to digest foods easily and quickly. This is great if you are eating some of the higher fat concentrated foods. -
  • IsaGreens and IsaFruits — Our soils aren’t what they use to be. A U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, found “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Using a daily dose of fruits and greens helps you to get the nutrients you need.Depending upon how strict you are Isagenix does have a great product in the e+shot. Adds extra stress relieving herbs and a kick of natural caffeine from green tea and yerba mate.
  • Sample Schedule- Thanks Daniel M.
    Adjust to fit your schedule and WOD’s
    6AM – Ionix Supreme
    6:30AM – IsaLean Pro Shake w/ Ageless Essentials AM
    8:30AM – Food snack
    11:00AM – IsaLean Shake
    1:00PM – Lunch
    3:30PM – Ionix packet with Want More Energy and an IsaDelight (Pre-WOD)
    4:30PM – 5:30PM – CrossFit WOD
    6:00PM – IsaLean Pro Shake, w/Ageless Essentials PM plus 2 extra IsaOmegas (Post WOD)
    8:00PM – Mini meal or food snack
    9:30PM – Belly Buster (1 scoop IsaPro, 1 scoop Fiber Pro, 1 scoop Want More Energy)

Best packages for the crossfitter Performance President’s Pak  or Energy and Performance System

Kjerste Cote

For more information about these products, please let me know.

We Have To Start Somewhere!

I have always been interested in fitness, but my fitness journey really started in January 2002. My husband and I had just gotten married and he’s family has a history or hea We Have To Start Somewhere!rt disease and high blood pressure. I told him I didn’t want him to die on me, so we going to give each other a personal training for Christmas.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.

17weeks We Have To Start Somewhere!

17 weeks later

beforeandafter.jpeg We Have To Start Somewhere!

Before

Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story? I’d love to hear about your journey. Leave me a comment below.

MG 9115 We Have To Start Somewhere!

No more skinny jeans!!

Dear Pants Manufacturers of pants,

You are missing a big market. The women’s fitness market. My fitness league of ladies and I have one simple need.  We need to be able to buy pan No more skinny jeans!!ts to that FIT!!!  Yes, most days I wear sweatpants and sneakers, but on the days I do need to dress up I’m left stranded. These days I walk into most women’s clothing stores and yes I see different cuts, but 80% of them are straight through hip and thigh, skinny though hip. I’m grateful they have different cuts, but 90% of the inventory is not “curvy” they assume most of us are cardio queens and don’t hit the iron!!

Us fitness ladies, we need pants that cover our J.LOs without leaving a gap in the back and pant legs wide enough to fit our quad sweeps. Are we asking for the world? I thought working hard in the gym would leave me cheering me in the dressing room, but with limited pants choices I’m reduced to tears and frustration in the dressing room.

Instead of making just pointing at the poop on the carpet I’m going to give you some suggestions. Men have athletic cuts, but nothing for us ladies. The designer who can answer this missed market, would make a fortune. Fitness women need pant legs that supports us dead lifting or squatting a small child.  So.. the label should read generous through hip and butt area.  I’d also put some stretch into those pants this would really make us fitness girls feel sexy and sporty at the same time.

Here is where I press my luck.  I’d also like to see an athletic cut shirt. Many of you see fitness girls wearing tank tops. It’s not because we hot or showing off. It’s because we can’t find shirts to fit our shoulders or biceps without looking like the hulk busting out of his clothes.  Just like men, ladies need athletic cut shirts to give us a little breathing room in those areas.

I can’t be the only fitness minded women who thinks like this. If you are struggling like I am, leave me a comment below. If you’ve found a designer who’s clothing takes fitness bodies in mind please leave me a comment below. I’d also love to hear from a designer. Is what I’m asking for really difficult? Is the market not big enough?

 

 

 

Be That Power Girl!

I often here from clients that when go to social events, they feel left out or they just don’t go. If they do go, they are the girl in the corner with duck tape of their mouths and handcuffed to a chair so that they won’t go over board with treats and booze.

Do you really want to give a cookie or a glass a wine all that power??

Why not be “That Girl” who can attend social events and know that you can enjoy yourself, but not lose it. Give yourself permission to enjoy social events. Go there with the intention of enjoying other people’s company. Have protein and veggies. Eat before you go.

Us, girls of a certain age, we don’t have many spontaneous things that come up. So.. we know when we will be attending events, so plan for it in your week. During the week enjoy your healthy lifestyle (workout out and eat on track) and then know that you are going to an event that you will enjoy yourself with moderation.

I know this sounds weird, but I have a 2 bite rule. If I don’t like it in 2 bites, I toss it. No.. it’s not wasting food, it’s helping me to stay on track.  I’ve long given up on being a member of the clean your plate club.

Leave a comment below to let me know how you will enjoy your next social event.

Need more assistance? Read my ebook about crushing your cravings.

 

Three Supplements Athletes Need!

You train right, eat right, and rest right for your athletic endeavors, but what are the right supplements to take your performance to the  Three Supplements Athletes Need! next level? While research has revealed that multiple nutrients are beneficial for athletes, there are three that stand out from the crowd—all of which are in Isagenix Ageless Actives. Vitamin D, resveratrol, and co-enzyme Q10 (CoQ10) are compounds that serve more than one purpose in the body. As the name implies, these three bioactives benefit overall health and wellness to keep you active and at your best physically.

Here’s why: Stronger Muscles with Vitamin D Athletes of all ages and types should be sure to get an adequate amount of vitamin D, or the “sunshine” vitamin. A recent review shows that vitamin D helps an athlete to recover faster after intense workouts. (1). More than one-third of the world’s population has low levels of Vitamin D, clearly we all wear our sunscreen. Vitamin D also helps to protect against injuries such as stress fractures. With winter just getting started, this is the time of year that falling behind on vitamin D becomes very easy for many people. Especially for athletes who train indoors, supplementing with vitamin D could be the answer. A study involving elite ballerinas found that when they supplemented daily with 2,000 IU of vitamin D during the winter, their muscle strength increased and injury occurrence decreased (3).

Easier, More Energized Workouts with CoQ10 Coenzyme Q10, also known as ubiquinone, is a vitamin-like nutrient that is very important in athletes. CoQ10 is needed for cells to make energy, having an optimal amount is critical for ensuring that athletes are able to meet the demands exercise. CoQ10 has also been shown to enhance muscle function and power. Using CoQ10 as a supplement may be particularly important for those taking cholesterol-lowering statins, which interfere with the body’s own ability to create CoQ10. As a result, CoQ10 levels may become depleted in these individuals. In a study last year on male older athletes taking statins, CoQ10 supplementation for six weeks was shown to increase muscle strength, allowing the men to complete more leg extension repetitions (5). CoQ10 can also help with recovery by acting as an antioxidant. Continuous running and repeated explosive movements can be hard on muscles, tendons, and joints, and the process of making energy to support these activities creates oxidative stress. A certain amount of oxidative stress and tension on muscles and tissues is necessary to signal the body to adapt to the exercise and to become better and stronger. But too much oxidative stress and damage to muscle without proper recovery can be harmful and counterproductive. CoQ10 supplementation before strenuous exercise has been shown to help athletes by decreasing excessive oxidative stress and inflammation, thereby reducing muscle damage and helping accelerate recovery (6).

Faster Muscle Recovery with Resveratrol Similar to CoQ10, resveratrol has been shown to be a potent antioxidant that can benefit ageless actives Three Supplements Athletes Need! athlete performance in many ways. Studies show that supplementing with resveratrol may improve energy metabolism in the heart and muscle by acting as an antioxidant and helping blood vessels relax, which  improves oxygen delivery to the heart and muscle (7). Better oxygen and nutrient delivery to the heart and working muscle means greater endurance and less fatigue. Resveratrol acting as an antioxidant can lessen the amount of muscle damage caused by exhaustive exercise and oxidative stress (7). Because of resveratrol’s potent effects, in fact, there was recently some concern that it may actually prevent oxidative stress to the extent that it impairs the ability of the body to adapt to the demands of exercise. However, after reviewing all the research, scientists have generally concluded that the evidence supports resveratrol having positive effects on exercise training (8). Resveratrol in the right amounts reduces excessive muscle damage without interfering with the body’s ability to adapt to face the challenges of training. This leads to faster muscle recovery and more opportunities for training.

Isagenix’s Ageless Actives for Better Performance It has the right combination of ingredients your body needs to perform at its best. In one pill it contains high-quality vitamin D, CoQ10, and resveratrol in optimal amounts, Ageless Actives ensures that your body has the tools to maximize muscle function while speeding up recovery.

References

  1. Moran DS, McClung JP, Kohen T, Lieberman HR. Vitamin d and physical performance. Sports Med 2013;43:601-11.
  2. Hilger J, Friedel A, Herr R et al. A systematic review of vitamin D status in populations worldwide. Br J Nutr 2013;1-23.
  3. Wyon MA, Koutedakis Y, Wolman R, Nevill AM, Allen N. The influence of winter vitamin D supplementation on muscle function and injury occurrence in elite ballet dancers: A controlled study. J Sci Med Sport 2013.
  4. Gökbel H et al. The effects of coenzyme Q10 supplementation on performance during repeated bouts of supramaximal exercise in sedentary men. J Strength Cond Res. 2010 Jan;24(1):97-102.
  5. Deichmann RE et al. Impact of coenzyme Q-10 on parameters of cardiorespiratory fitness and muscle performance in older athletes taking statins. Phys Sportsmed. 2012 Nov;40(4):88-95. doi: 10.3810/psm.2012.11.1991.
  6. Díaz-Castro J et al. Coenzyme Q(10) supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise. Eur J Nutr. 2012 Oct;51(7):791-9. Epub 2011 Oct 12.
  7. Ventura-Clapier R. Potentiating exercise training with resveratrol. J Physiol. 2012 Jul 15;590(Pt 14):3215-6.
  8. McAnulty LS et al.Effect of resveratrol and quercetin supplementation on redox status and inflammation after exercise. Appl Physiol Nutr Metab. 2013 Jul;38(7):760-5.
  9. Smoliga JM, Blanchard OL. Recent data do not provide evidence that resveratrol causes ‘mainly negative’ or ‘adverse’ effects on exercise training in humans. J Physiol. 2013 Oct 15;591(Pt 20):5251-2.

Are Accountability Partners Worth It?

 Are Accountability Partners Worth It?Are they really worth it or do these sessions turn into friendly chats where nothing is ever achieved?

This is going to depend on your purpose for getting an accountability partner in the first place. It will also depend on just how serious YOU are about achieving your weekly or monthly goals. Any meeting can turn into a friendly chit-chat if you allow it.

My advice to you is before connecting with an accountability partner determine what your goals and desires are for wanting to work with one. Do you really want to be held accountable for your actions?

Once you have set your goals for wanting an accountability partner your next step is finding one. Many online forums and communities have special sections for connecting with potential accountability partners. Take a look at those forums which you visit frequently and see if they have one. You could also post on your social media wall that you are looking for one. One of your friends maybe looking for the same exact thing.

Do you know anyone else that uses an accountability partner?  Why not ask them where they found theirs?

This is definitely not something that you want to rush into. It is important to find the right person so that you will both benefit from your meetings. Write out a list of qualities or traits that you are looking for. Do you want a person who is of the same gender and age as you. What about time zones? Is connecting with someone on a totally different continent going to work?

Use Skype or Facebook chat to connect with possible partners and get to know them. You don’t want to make a rash decision and you do want to get along with the person as well. Take your time to find the right person.

Remember, that you are being accountable to each other. This means that you both need to be able to take criticism and feedback from each other. Quite often it is much easier to be the one offering feedback than to be on the receiving end. You need to take the good with the bad. It’s those tough decisions that will help you grow and reach your goals.

You shouldn’t be a be afraid of of missing a goal, but be open and willing to have the discussion about why you missed it.  A family emergency may have come up or maybe you don’t know why you missed your goal. Actually this can be a good thing and a benefit to having an accountability partner.

If you are in the habit of missing deadlines it is possible that a person looking in from the outside can see things that you are missing. This could just be that your workload is so heavy that you don’t have the time to get anything new. Or they may see that you spend way too much time on Facebook or your not pushing yourself enough. Remember what I said someone to call you on your “stuff”. Here is where the rubber will meet the road.

Once any problem areas have been identified it is up to you to take action and remedy them. This is all part of working together as accountability partners. No one is the judge, in fact, you are both just trying to help each other set and meet goals on a regular basis. It’s really nice to have someone to brainstorm your challenges will because they can share a completely different perspective to the situation.

Many business people have connected with accountability partners and have a business relationship that has lasted decades. There is no reason why this couldn’t turn into a similar experience for you and your new accountability partner.