How to succeed in 8 week Challenge

So its time for another 8 week challenge and you want to succeed right? Of course you do, and I want you to succeed as well. Here is a success guideline for you to get the best results possible. First and foremost, don’t try to go for a home run week one…slow and steady will win the race. Drastic changes will get you drastic results, which probably won’t be the healthy choice, and definitely won’t be sustainable. So don’t go out there and get on a lemon water diet, or cut 1000 a day. Follow these guidelines consistently over the course of 8 weeks and you will be a leaner version of yourself.

I am not reinventing the wheel; these guidelines are similar to the ones I wrote about for the last 8 week challenge because they work (link below). I will just elaborate on some points, and discuss others less. When I am prepping for a physique show, these are the strategies I use to get as lean as possible. Now remember, your success is based on your discipline and you have to do the work to get the results.

https://bozwellness.com/2017/03/04/8-week-transformation/

 

As I mentioned before, when it comes to weight maintenance and fat loss, it is more important what you put in your body, versus what you do with your body. One hour of working out, can easily be cancelled by six oreos… that is not a great tradeoff. Now when you get your eating and workouts to compliment one another, and not cancel each other out, the results will be through the roof. Shoutout to last years winner John M, who dropped 30lbs during the challenge, Phil L, who also dropped about 30lbs since we joining class, and Shannon L who made noticeable changes to her physique during the last 8 week challenge. Their success and commitment proves it can be done it you are dedicated to the end game.

1. Measuring it = Managing it

You have a bank account, monthly you get bank statements, or you may even do online banking. These are all tool to help you manage your money. Consider you went shopping for a big screen TV and a new car without managing your account, that would more than likely cause some problems. Well your body and food are the same way. Eating is like depositing a check into your account, if you dont know how much you deposited, then you wont know how much to spend to maintain, or lose the weight. Two things that I recommend that will help you be successful are a food scale and the myfitnesspal app on your phone. These two tools, combine with mealprep (prepping your lunch for the work week) are keys to success.

Myfitnesspal will give you a daily caloric allowance, it is your job to track what you eat on your phone. This process might take about 2-3 minutes the first few times you enter a new food, after that if is usually less than a minute because it saves the foods you previously typed. As I said, don’t go for the homerun, follow the caloric guidelines they give you. Cutting to many calories to fast, will result in dropping Muscle and fat, which may seem good because we se the scale moving, but we don’t want that, we just want to drop the fat.

The food scale will allow you to weigh the food before you log it into the myfitnesspal app, so you wont have to guess if it is 4oz or 6oz of salmon. Also, you don’t have to take the scale out the house with you, what you do is weight the food at home, then put it in Tupperware, eat it, enter it in the phone, and your done.

Lastly, anything you get prepackaged can be tracked on myfitnesspal by scanning the barcode. It will be your job to follow the servings per container, and track how many servings you had.

We will have a Boz-Wellness group on myfitnesspal to encourage other. Make sure to join the group.

 

2. Stay Thirsty my friends

Water… Drink tons of it. Aim for ATLEAST half your bodyweight in ounces, your bodyweight in ounces would be better, but it is something you will probably have to build up to.

https://bozwellness.com/2015/07/

3. Protein

Shoot for 0.8 to one gram of protein per pound of bodyweight. Since the average chicken breast, steak or filet of Salmon is usually about 20-25g of protein, this can be a big task to take on. I suggest add protein supplements to your diet, there are many options when it comes to protein, I suggest finding one that is low in sugar (6g or less per serving). There is whey protein, which is milk based and is absorbed by muscle quickly. For those who choose not to consume milk products, there are a few good vegetarian or

vegan based options. The one I use is pictured below.

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4. Carbs (pay attention to them)

You only need a given amount of carbs per day, based off your activity levels and body type, but since they are so easy to access, it is naturally they first thing you will grab at a convenience store.

Carbs are the gas that makes your engine go. They are used for instant energy for everything from playing with the kids, to working out, to running a marathon. What happens when you stop at the gas station and you put more gas in the tank than needed, similar to your body and carbs, the tank overflows. The same happens to your body and carb storage when you eat carbs in excess, the spill goes over to your fat cells, being stored for energy later. When you continue to eat more carbs than you need, you will continue to put more stored fat in the tank without burning any. To really burn that fat, you want to deplete those carb stores, then your body will begin to use that stored fat as a energy source.

Forgot the book I was reading, (believe it was “The Wild Diet”) but it made the statement that in todays society, Americans eat close to 300g of carbs per day, when they use to eat about 50g a day (on fruits, berries and plants) during hunting and gathering time. Now I am not telling you to eat only figs and berries, or turn into a giraffe for the next 8 weeks, but pay attention to the amount of carbs you eat per day. Also, the most effective time to take in carbs is post high intensity workout, where your glycogen (stored energy) is usually depleted, and can afford to be refilled.

5. Cheat meal

Save yourself one per week, earn it, and you don’t have to track it or weigh it on the scale, just devour it. You could make it your favorite restaurant, a slice of pizza, your favorite burger, but it is only one meal, so choose wisely.

6. Move it Move it

Since we do a lot of high intensity exercises during class (sprints, plyometric, jumping etc) they can be extremely effective in getting your heart rate up, and getting the bang for your buck with calorie burning, but that form of exercise can takes it toll on your body, which is why those rest days are extremely important. I would suggest to go low impact on exercises outside of class to reduce the risk of those nagging injuries. I suggest this to let your joints, more so than muscles, rest and recover from the pounding they take. Below are a few low impact things your can do, that will get those calories burning

– Brisk Walking– 30 to 40 minutes and a fast pace where you start to perspire, these hills in Cheverly would be perfect for that

– Jump rope– This is not completely low impact, it solely depending on the surface you jump on, and staying light on your toes, but this is a good aerobic exercise that does not take much equipment.

– Swimming/ Water Aerobics– Love swimming, you can actually do this at a high intensity as well without putting a beating on your joints. Great cross training exercise.

– Elliptical/ stair climber/ stationary bike–  30-40 minutes, and a nice sweat.

Zumba/ Dance/ Aerobics/ Spin class– I dont have the hip mobility to do it, but it can be fun, low impact and you will break a sweat

 

Your choices over the next few weeks will determine your results, so its time to focus on the end result you want, and work backwards to get there. Looking forward to seeing your improvements over the next eight weeks, and announcing the winners March 9th, 2018.

 

 

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Cheverly Day Smoothies

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Recipes below

 

Tropical green juice

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(Mostly vegetable mix)

3 whole kale leaf (blend and strain out kale juice)

3 cups of baby spanich

1 pineapple chunks

1 mango

8-12oz of unsweetened almond milk (depending on desired serving size)

1 scoop of protein powder

This is a great mix of a naturally sweet tropical fruit with a little over half of your daily vegetable serving. Protein powder can be added to this smoothie as a workout recovery drink or it can be drank as an any day snack.

Mango Muscle smoothie

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(All fruit mix)

4-5 mango chunks

1 cup of sliced apples

4-5 pineapple chunks

2 carrot

8-12oz of unsweetened almond milk (depending on desired serving size)

1 scoop of protein powder

Green Lantern

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(50/50 fruit and vegetable mix)

4 cup of baby spanich

2-3 pineapple chunks

8-12oz of unsweetened almond milk (depending on desired serving size)

1 scoop of protein powder

 

Weight loss vs. Fat loss…

Who wants to look better in that dress they bought last spring? Who wants to get back in their wedding/prom Tux? I can’t promise that this will ever happen, but I am here to tell you that watching the scale, and wishing, hoping, praying that the number displayed drops week after week is not the answer.

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Take a good look at the picture above, this is what weight loss looks like. This is the actor Christian Bale, some of you may know him for his role in Batman and other box office movies he starred in. This was him in the role for “The Machinist”. He lost 63lbs over the course of a few months to get ready for this movie. His diet was an extreme caloric deficit; from my research his daily diet consisted of canned tuna, some apples and a few cups of black coffee.

So are you sure the picture above is the look you are going for this summer? If so, go buy some canned tuna fish, some apples and starve yourself. Go run on the treadmill for hours on end, or dehydrate yourself. While I don’t condone these methods of weight loss, they will all work towards lowering that number on the scale. The real question is, will you look the way you want with that few pounds off your frame? Sorry to say, but the truth is you probably still won’t be satisfied.

If you step on the scale, and are not satisfied with the number, remember that this number is a combination on muscle, bones, blood, internal organs, water retention, and even possibly your clothes and sneakers (if you are wearing them). The thing about decreasing your reading on the scale is that it does not discriminate on what’s necessary (muscle, water, essential fat, internal organs) and what’s not necessary (anything over essential fat).

The key to you looking leaner is not weight loss, but building lean muscle and dropping your body fat percentage. Most people mistake weight loss and fat loss, or think they are the same; however, this cannot be further from the truth. If you focus on weight loss, you will just be a skinnier you that still has a high body fat percentage and no muscle tone.

Ever heard the saying “A pound of muscle does not weigh more than a pound of fat”, well my friend that is not true. A pound is a pound; the difference is that a pound of fat will take up more space on your body, than a pound of muscle will. Lets visualize that I took two 4x6ft bins, and placed them right next to one another. I am going to packing one with fat, and the other one will muscle. The bin with the muscle would weigh more on the scale for the simple fact that muscle is more dense than fat, and more muscle would be able to fit in the bin. In order to get the same weight of fat into the second bin, the fat tissue would hang out and over the top.

We all carry a certain amount of body fat that is considered essential for maintaining core body temperature, stored energy, and for women, child bearing purposes put their essential body fat percentage slightly higher. As I mentioned with your nutrition, 80 lean muscle/20 fat is a percentage is a good balance of muscle to fat ratio for the average person (FYI your not average, you train with Boz-wellness). Obviously the lower you go under 20%, the leaner you will look, the more defined your muscles will look, the better you will fit your clothes.

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You might have seen these two pictures floating around the Internet, and it is a gender-neutral fact. The scale does not know if they are human, a Volkswagen or cans of paint, all it reads is that the total weight on top of it. If you put people next to each other that weigh the exact same amount, they will all carry the weight different because of their height, and you guessed it…body fat percentage.

So lets do alittle math, lets use two out of the six women in this picture both at 154lbs. If one woman was 35% body fat (53lbs of fat), while the other was 18% body fat (27lbs of fat), which one do you think will look leaner?

One of the reasons I asked you to take pictures and do your measurements before the 8-week challenge is because the scale might not change during your fat loss journey, but your appearance will. The weight staying the same, or even increasing is a result of gaining lean muscle. Since muscles takes up less space, even if you gained 10lbs of muscle, you would still look leaner than before.

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Few Tips monitoring for fat loss

Slight calorie deficit

This can be done by two primary factors, exercise or nutrition. You can burn additional calories during exercise; you can eat less calories per day. The easier and less time consuming of the two is to monitor your caloric intake, simply due to the fact that it is less time consuming to eat 500 less calories versus workout to burn an additional 500 calories. I would choose a combination of both. Just make sure you are not dropping the calories to an unhealthy low. As I recommended in last blog post, cutting in the 500 calorie range per day is a good start to start the fat burning without losing the hard earned muscle. Sacrificing muscle to lower the number on the scale is a mistake to many people make by lowering their calories to borderline starvation numbers. That’s like throwing out the baby with the bath water… don’t do that.

Nutrition

After water, protein is the major component that makes the human body. Make sure you are taking in enough protein to help repair the muscles after a strenuous workout. Carbohydrates play their role in energy, but after that energy tank is full, the remaining contents will spill out and fill up a never ending tank known as fat cells. Be mindful of that.

 Strength training

Constantly aim to use weights where you begin to fatigue in the 8-10 rep range to help put adequate resistance on the muscles. Since muscle is our tag team partner in this fat loss journey, we actually want to increase our lean muscle mass. The increased metabolism from the lean muscle mass you added with calorie burning.

Pictures and Measurements

“What gets measured, gets managed”. Begin to shift your focus away from the number on the scale, unless your scale reads body fat percentage. Take pictures and compare them from start to finish, use measuring tape and your clothes as a gauge to see if you are losing inches.

Just like anything else in life, Fat loss is a process of making daily choices that will add up to your success. Depending on your starting point, and your end goal, the journey can takes days, months or years. One thing you can’t do is rush this process, continue to make healthily nutrition choices and you will surely make progress. Below is a body fat chart you can use to track your results on your fat loss journey.

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Sources

Coyle, EF., “Fat Metabolism during Exercise.” Sport Science Exchange. Accessed May 6, 2014

Mehdi. “Weight Loss vs. Fat Loss: Are You Sure You’re Losing Fat?” STRONGLIFTS. N.p., 05 Feb. 2015. Web. 20 Apr. 2017.

8 week transformation

During this eight-week challenge, I want you to focus on eating clean, NOT DIETING, but eating clean. This is a habit you must build, similar to brushing you teeth, or tying your shoes. Start reaching for/cooking nutrition dense foods. Eat at a slight deficit of maintenance calories (calories needed to maintain current weight) for fat loss, or slightly above for building muscle (You calculate maintenance calories range by taking body weight x 14 low end or body weight x 17 high end depending on activity). We want to build sustainable lifestyle change. We don’t want to restrict any of your favorite foods; we just want to limit it to something you EARN once a week.

 

 

Use Myfitnesspal

 

Before you say you can’t, you’re to busy, and any other excuse; I have a question for you. Do you have social networking app (Facebook, instagram, snapchat, twitter) on your phone? Do you send text messages? Do you do banking on your phone? If the answer was yes to any of those three questions, then you have more than enough time to use this app. Once you record something, by the second time it is saved in your favorites.

The goal is not to use this forever, but to get a better understanding of calorie dense foods, and how much space they take up in your overall caloric intake. My suggestion is a plan I use to maintain my weight. I usually have a few of my favorite proteins, fats, and carbohydrates I like to mix and match. For example five of your favorites of each food group (protein, carbs, and fats) mixed and matched is 125 meal options, I only usally simplify it with 8-10 go to meal options. Record the meal the first time you eat it, and aim for the same serving size every time. You will already know the calories (potential energy) you are taking in. This will be one less thing you have to worry about next time.

 

 

Don’t leave the house hungry

When you do this, you are leaving yourself open to making choices that can be detrimental to your progress. If you know you are going to be gone for an extended period of time, eat before you leave or pack a healthy snack (rice cakes with a spoon of natural peanut butter are my go to snack during my 8 weeks).

 

Mealprep

 

I know you guys are tired of hearing me say this, so I will say it again anyway. Be prepared for the day ahead, have your food ready. Once again, this is one less thing to think about which will make success that much easier. When it comes to your health, you are always paying for it, either by investing time or money. You go shopping in the organic section or health food store (money), you come to class and exercise (investing time and money), you are sick or in the hospital (time & money). If you are worried that you don’t have the time, then get someone to cook for you. You might pay a little more, but once again, it is one less thing to think about. There are so many catering options where people will cook for you and your fitness goals, and you won’t need to lift a finger.

 

 

6g of sugar or less (per serving)

 

Sugar is the devil, but it is put in everything…EVERYTHING. A few years ago, I was in my Clif bar phase. I thought it was a healthy snack, so I was eating them often. One day I decided to look at the label more closely, and to my surprise it was packed with sugar (I believe it was 20g, it was a while back so I forgot exact number). After reading a Jackie Warner book a few years ago “This is why your fat”, she made the suggestion of eating at most 6 grams of sugar per serving, and to just have that one serving. I did that and noticed a difference in my physique not too long after. Set a goal to eat less than 6g per serving for this eight weeks, unless it’s your cheat meal.

 

Food choices at Restaurants

 

If by chance you happen to go out to a restaurant during these eight weeks, make it your cheat meal. If you already had your cheat meal, then always choose the lesser of two evils. There is no way to track calories on myfitnesspal from restaurant food, so aim for grilled or baked with no carb filled, sugary sauce (ask for a lemon or hot sauce to sprinkle on the food), and steamed or raw veggies.

My List

 

I am not a registered dietitian, this list is an accumulation of personal experience, research, and success from former clients success. Aim for lean protein; slow digesting carbs (most listed below), and some healthy fat at every meal. Fist size portions are key, and make sure to eat for energy, not to be stuffed. Under the list is an example of one-day food intake for me.

 

 

 

 

 

PROTEIN CARBS FATS
Chicken Beans & Legumes Avocados
Lean Turkey Meat Unsweetened Oatmeal (steel cut) Olive oil (olives)
Lean Ground beef Sweet Potatoes (Starch) Canola oil
Salmon and other fish All Vegetables (high in fiber) Sunflower oil (sunflower seeds)
Turkey Breast  Most Fruits (Stay away from tropical fruit ex Pineapples, mangos peaches etc) Omega 3 (Found in Fish)
Eggs/ Egg whites (less calories) Brown rice (starch) Nuts (Walnuts, Almonds)
Lean ham Whole Eggs
Sirloin Steak Peanut butter
Greek Yogurt (check sugar)
Protein Powder (vegetarian and vegan options available)
Almonds
Beans and Legumes
Quinoa
Hemp
Tofu

 

 

 

 

Wake up (5-6 am)

1.5 liter of water within first two hours of waking up

 

Breakfast (7-730a)

6 egg whites with one whole egg

1 cup of Irish Steel Cut oats with sliced apple

8oz coffee

 

Mid-morning (10-1015am)

fruit and veggie smoothie with added protein powder

 

 

Lunch 1230-1pm

5oz grilled salmon

Sweet potato

Half Avocado

Cup of Spinach

24oz water

 

In between Snack 3-4p

Protein powder with 6-8oz Almond milk

Rice cake (maybe 2)

16oz water

 

Dinner 6-7pm

Grilled chicken

Cup of Brown rice

Steamed greenbeans

Half Avocado

1.5 liters of water

 

 

Time to get to work team. I am going through this 8 weeks with you, I am taking my before pictures tomorrow evening after a carb filled weekend of my favorite foods. Two months from now what will you look back and say? That can only be determined by your discipline and effort.

 

And the winner of the Eight week body transformation challenge is…..

 

                                              

                                                                    To be continued

How Athletes and Bodybuilders change their body

Why did you start your exercise regimen? Did you start working out to alter body composition? Did you want to lose some weight? Drop a few pant sizes? Was your plan to use weight training and running as the catalyst to get you to your body goal? Here is a fact that may be hard for you to believe, but it is the truth. You, my friend are a bodybuilder. Now not every bodybuilder gets on the stage in speedos and body oil, but every bodybuilder does do rep after rep, or sprint after sprint to alter their aesthetic appearance. Every bodybuilder does use exercise and nutrition to shape and mold the body they want.

 

As in every other area in life, your wellness journey will have peaks and valleys. At times you will be in your zone, watching everything you eat, feeling accomplished, and ready for your next challenge. Other times you will swallow two pints of ice cream whole before the commercial break is over.

 

Most athletes you see on TV and in magazines, and even fitness models are not that lean, chiseled, toned(insert adjective here) all year round. They are prime examples of embracing the peaks and valleys in life to get in the best shape they can. An athlete’s or bodybuilders peak is usually an event, the start of their particular sport season, or even a photo shoot. Your peak may be a little different than theirs, but you must own it and be prepared for it in a similar way to maximize your success. Maybe your peak will be a wedding, class reunion, awards ceremony, milestone birthday, graduation, summertime, vacation, anything where you will want to look back at the picture and say “Damn, I look good”.

 

Based off my personal experiences preparing to get on stage, it takes a dedicated 8 weeks to notice a real difference. Now I am not saying you can’t make major improvements in 4 or 6 weeks, but 8 weeks give you a little more room to fit in a cheat meal a week in and still be extremely successful. During the time in between shows (my peak), I like to follow the 80/20 rule (some weeks 70/30 when I fall off track). This keeps me at a comfortable weight and body fat. I usually eat 4-6 times a day, medium sized meals, and that includes the snacking. So, that gives me two cheat meals, for me and the family to go out to eat, and a snack or two per week. Since EVERYTHING else is already planned out, that allows me to enjoy the 20% without too much worrying. This is my healthy balance where I can enjoy life, and when it time for a personal peak, I dial in for 8 week. During this 8-weeks, my mission is to reduce as much body-fat, (not weigh) as possible and here are the top 5 things I do, that you can use to help you lose a few extra inches.

 

  1. Calorie Deficit

Some coaches and trainers in the fitness community are not into counting calories as a means of weight loss. But one thing I can say that all trainers and coaches do believe is that you cannot out -train a bad diet. If you do four hours on the treadmill, that can be cancelled out in 30 seconds by 6 oreo cookies.

My thought on calorie counting can be summed up by an old business quote I have heard in many different capacities, not sure who the author is, but it goes as follows “what gets measured, gets managed.”

No matter how hard you train, you need to burn more calories than you eat to lose weight. There are a few ways you can do this. Option one is to starve yourself. The end result of this will be losing the some body fat, and the muscle you worked hard to build, so that is not the best option. Option two would be to workout/move more. This is something I do suggest you do, but you don’t have to be obsessive about it and run on the treadmill for 8 hours a day. Option 3, the one I recommend, is to find the healthy balance of both option one and two. Start out by cutting around 500 calories a day. Since one pound is 3,500 calories (500 x 7 days=3,500), you will have subtracted a pound off your frame just from the food side of things alone. During my eight weeks of preparation, and the few weeks lead up to it, I religiously use the myfitnesspal app on my phone to track whatever I eat, this will give me a good estimate of my caloric intake.

Another method I use to assist me in this caloric deficit stage is buying smaller plates. I am not a fan of doing dishes, so when the family goes grocery shopping we buy paper plates, plastic utensils and cups. I buy the smaller size plates, and measure serving sizes off those as a way to eat less.

Another option for those that want to have no margin for error is a food scale. I was able to buy one on amazon for ten dollars. It tells me the exact number of grams of macronutrients something is. This, paired with the myfitnesspal app, make me feel like a mad scientist in a lab coming up with a new experiment.

I don’t expect anyone to weigh out every ounce of food, or track every calorie for the rest of your life, but once you do it a few times, it will give you a good idea of the portion sizes and how much you are really eating.

 

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  1. Cut the Carbs/Sugar/carb cycling

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Carbs are the most fun to eat; some of the best foods known to man/woman are in this macronutrient group. More than likely your comfort food, your favorite treat, breads, pastas, and ice cream are here. This is where serious discipline comes into play. This is the one that gets me every time, not so much because of my love for oreos, but because I love to season my food with different carb filled sauces and seasonings when I prep my food. When this part gets rough, which it will, just remember to keep your eyes on the prize, and not live for the moment.

As you may already know carbs are the main source of energy for your body, but what happens if you eat more carbs then you need? Once you digest them, the carbohydrates turns into glucose (sugar), which circulates through the bloodstream for immediate energy. Since glucose is a sugar, your body likes to keep the amount of sugar in your blood within a certain range. Excess glucose is pushed out the bloodstream to storage spaces by insulin, where it bonds together and form glycogen. Your body stores the glycogen to two primary places, the liver and muscle. After not eating for a few hours, the blood glucose level will be low, and the stored glycogen can gets converted back to glucose and used if necessary. So, the problem with glucose and glycogen arises when the blood glucose level is to high, and your storage space in the liver and muscle is full. Since that excess glucose has to be pushed somewhere out of your bloodstream, it gets pushed into the fat cells. The more carbs you eat that can’t be used immediately, the more a hormone called insulin pumps glucose through the bloodstream to those fat cells to store and expand.

This process goes on and on, and gives that sugar a home on your hips, or belly, or wherever else you may store it. This is how adipose tissue (body fat percentages) increases. What you want to do to decrease body fat is take in only enough carbohydrates for immediate use, so once those storage spaces are depleted, your body will start using that stored energy (body fat) for fuel. This is so hard to do because carbs are the easiest thing to find wherever you go. Amongst all the nutritional sabotage out there, start reaching for nutrition dense carbs over the processed ones first. By this I mean fruit over cookies, and veggies over bread, A few of my favorites are steel cut oats (the oatmeal you cook), and sweet potatoes, both of which digest slower and will help you feel full longer between meals. Another benefits of slower digesting carbs is that they won’t spike the blood sugar levels by immediately bombarding your blood with glucose, but instead sending it out gradually.

Since carbohydrates are the primary source of energy, cutting your carb intake will have a noticeable effect on you. There will be points in the day where you feel sluggish, or grouchy. You are now successfully depleting your stored carbs and your body in beginning to tap into those fat reserves. Carb cycling is a simple act of taking in slightly more nutrient dense carbohydrates on workout days, and less on you’re the days you don’t workout. With the help of myfitnesspal, I am able to track my protein/carb and fat intake on a pie scale.

 

 

 

  1. Hydrate with water

 

Liquid calories creep up on you, especially since there is sugar/carbs in most drinks, which will have the same effect as food carbs. I keep those calories out of my diet for the few weeks. 90-95% of the time I will be drinking water or green tea with freshly squeezed lemon. I will have my cup of coffee (only 8 oz. black) in the morning or to avoid a midday crash, but that is where it stops. Check my gallon a day blog post for more information on proper hydration.

water

  1. Move more

 

In order to burn those extra inches, you must move more. When it comes to burning calories and altering your physique, weight training is king, but cardio has its place assisting in that process. Aside from my time in the gym, I add more cardio sessions to my week. I add walking (3/4 days a week 30-45mins) at a brisk enough pace to sweat. So, grab the kids, the spouse or the dog and walk the neighborhood. I also add 2-3 days of HIIT training, (High Intensity Interval training). I like to switch these up between hill sprints, boxing, swimming, or jumping rope. After a nice warm up, I usually do 15-20 minutes of work tabata style. This is 40/45 seconds of all out work, followed by a 15/20 second recovery (rest), and repeat for that time. This is similar to what we do in class, and is extremely effective because of the “after-burn effect,” also known as Excess Post Oxygen Consumption (EPOC) is what makes this so effective. Your body goes into a state of oxygen debt (consuming more oxygen to restore and return to normal resting state Homeostasis), and has to increase your metabolism for up to 36 hours. This should carry you right into the next workout, where the process will repeat.

 

 

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  1. Stop eating 3-4 hours before bedtime

 

Get in the habit of going to bed hungry, not starving, but a little hungry. This will assist you in being in a calorie deficit. During these 8 weeks, I consume all my calories between the 8am-7pm window. My biggest meal is breakfast, and my smallest meal is dinner. Why do I need a huge meal at the end of my day when I will just be around the house for the rest of the night?

 

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In closing, using these strategies is similar to sprinting. You will not be able to sprint all out for a full mile, but with training and discipline, sprinting a portion of that mile is possible. It is extremely hard to continue this type of dedication to any cause year round, but in the short term you can harness the external motivation of whatever your personal peak is to get the ball rolling. Once you have successfully reached your peak, reward yourself. Take a day, two at most to enjoy the fruits of your labor, then get back to your healthy balance and embrace the 80/20 rule. This will keep you within a manageable range of your results. For the next peak, you should be able to take the results to the next level. Now to see the success, set a start date and finish date, and plan backwards. Let your clothes be the gauge of your success.

 

 

Sources

“Blood Sugar Levels: How High Glucose Levels Affect Your Body.” WebMD. WebMD, n.d. Web. 11 Feb. 2017.

 Cosgrove, Rachel. Drop Two Sizes: A Proven Plan to Ditch the Scale, Get the Body You Want & Wear the Clothes You Love! (Women’s Health) . N.p.: n.p., 2013. Print.

Jensen, Jørgen, Per Inge Rustad, Anders Jensen Kolnes, and Yu-Chiang Lai. “The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise.”Frontiers in Physiology. Frontiers Research Foundation, 2011. Web. 11 Feb. 2017.

 

1 year = 365 opportunities

Around this time of year, you can look anywhere and see information on New Year’s resolutions and how to make them work. Our friends on facebook post their resolutions, Oprah will send you an article on how to make this year different, 20/20 will have a special on new years resolutions. We have all been there, and seen it, yet we still struggle to stick to a plan we made on December 31st. According to a Forbes magazine article written by Dan Diamond, he stated that only 8% of Americans achieve their new years resolution. Why only 8% when we have so many resources to help us be successful?

 

While I think it was a good article, I wanted to dive a little deeper than surface issues. First let me start by saying, I believe that most resolutions people set for themselves on the hours counting up to the next year can be accomplished. We can’t, however, gloss over the work that is necessary to get from point A (your current situation), to point B (your end goal). We also must realize that obstacles will arise along the journey, and while they can slow us down, they should not stop us completely.

 

Since I am in the health and fitness industry, I usually get the question “how can I lose 10/20/30lbs?” That question can be answered numerous ways, but regardless of my answer, it comes down to the dedication and willingness of that person to do things differently. If I create a step-by-step plan for them, will they stick to it for four, six, eight weeks? Motivation alone may not be enough to keep them on task; self discipline must be present to push you towards doing the things you don’t want to do.

 

Having only motivation is similar to keys that start a car with the gas light on. Yes, your car will start, but how far are we going to go before it is out of gas .Most people’s tank is not full from, nor will ever be full from just motivation. This is a here today, gone tomorrow type of feeling. Something you seen on television can motivate you, something someone said can motivate you, but will it keep you going? When you are motivated to lose 10, 20, or 30lbs, that first time someone offers you a donut or chips, it will be easy to say no. Once that motivation starts to wear off, maybe when you are not seeing the results quick enough, it is easy to go back to your old ways.

 

So, if motivation is the key to start the car, what keeps the car going? What is going to keep my goal of writing an article a month, and posting it to the blog? What is going to make you do jumping jacks during commercial breaks? To finish that book you put off? Self-discipline has to be the premium gas that keeps the car running if you want to knock down those personal goals. Self-discipline will get you up at 530am to work out when you feel like pressing the snooze button. Self-discipline will get you in the kitchen to prep your food for the next few days, instead of going out to eat. This is a skill I suggest you build if you want to keep the results once you reach your goal.

 

Over the next 365 days, and everyday after that, let self-discipline be the driving force that keeps you on the road to your personal goals. Every time you get up and workout when you don’t feel like it, you are building that self discipline muscle. Take those little steps to build this muscle, just as you would build your bicep. Each decision to do the necessary thing, against that of comfort and least resistance, will build that self-discipline muscle.

 

Motivation is defined by Merriam-Webster as the reason or reasons one has for acting or behaving in a particular way. The general desire or willingness of someone to do something. Synonyms; incentive, stimulus, inspiration, incitement.

 

Self discipline is defined by Merriam-Webster as the ability to control one’s feelings and overcome one’s weaknesses; The ability to pursue what one thinks is right despite temptations to abandon it. Synonyms : self-control; restraint, willpower, strong-mindedness. And its funny, because the sentence they put together to use the word in a sentence “he lacks the self-discipline to stick to an exercise program”.

 

365.png

 

This year let the motivation you feel now get you started towards whatever your goal is (losing weight, getting stronger, making better food choices). Once started, we have 365 opportunities to practice self-discipline and keep us moving towards it.

 

Attached is a good article on 11 steps towards Self-discipline by Phil Doret.

 

http://www.thefeelgoodlifestyle.com/willpower-discipline.html

 

 

Goals.. Internal and External Motivation

Your dedication should be commended. You wake up before work three mornings a week to work hard, sweat and hear me yell at you, if that isn’t internal motivation, I don’t know what is. Sometimes your own motivation isn’t enough to get you over the plateau. Sometimes you need something outside yourself to put a fire under your butt to push a little harder, do one more push up, one more sprint.

I have always been an active person, but sometimes my motivation isn’t all it should be. The demands of everyday life have gotten the best of all of us, next thing you know, you are in a rut, just going through the motions. You are putting forth effort on your job, or your workouts, but is it maximal effort? You are putting effort into your grocery shopping and meal preparation, but are you consistent?

Its is no easy task to put your all into something for extended periods of time, one could even say its impossible. With all the curve balls life can throw at you, its just a matter of time before you fall off your horse during this journey towards living well. When this happens, we have to make sure we can find a good reason to get back on the horse and keep going.

When I tell someone I am a personal trainer, they think I have it all figured out, I never miss a workout, I am always motivated to go and stay in the gym for hours… WRONG. I am a human being as well. The same vices and life events that affect you, affect me. My wife and I are planning for our first child, which is a job in itself. I have a huge sweet tooth, I LOVE twizzlers, I like to have a beer or two or five when I watch football on Sundays. While I preach to eat clean majority of the time and have a 36 hour cheat window, I am guilty of falling off track here and there. I follow those guidelines more time then not, but I have had to press the reset button due to carelessness.

One way I stay motivated, through the tough times in life is to always have a fitness-related event to work towards to keep my training regimen on point. In the past, I’ve used 5Ks, obstacle races and triathlons as external motivators. My most recent and most challenging external motivation came in the form of my first physique competition. This event required me to pay a lot more attention to nutrition than the others, sticking to a strict diet for about 8 weeks. There were also lots of days when I didn’t want to go to the gym and workout at all, but I had to keep my eyes on the big picture, as I increased the intensity of my workouts for about 4 months before the event.

Below you can see my before pictures where I was at 12% bodyfat. I weighed about 175, and while I still lifted weight 4 times a week, and lived a very active lifestyle, the fruit of my labor was not ripe until strict and deliberate changes were made to the type and amount of calories I took in. For this show, I dropped down to 7% body fat as a result of cleaning up my diet and allowing one-two cheat meal per week. This external motivation was what kept me on track during all those Carb-less nights and helped me place 3rd in my first competition.

B & A Front b and a side back

In order for success, you need a good mix of internal and external motivation to stay on track. What is the something outside of yourself that will put the pressure on you to strive for you absolute best, be it daily, monthly or a one time event? Do you want to drop you body fat percentage to a certain number? There are a few 5k runs coming up over the next few months, is that something you want to conquer? It could even be something as simple as reaching a set amount of steps per day.

Extra shoutout to Anne Hedian, her external motivation is getting 10-12k steps in per day in addition to class workouts. As a result of her chasing that goal, she has lost an additional 5 pounds!

Smoothies with a Purpose (as featured at the Cheverly Wellness Market)

Do you reach your daily recommendations for fruits and vegetables? Better yet, when was the last time you looked at a food pyramid…?

Like many other individuals, I have been guilty of not reaching those numbers on numerous occasions. (5-9 servings equals a bare minimum 2 cups of Fruit, 3 cups of Vegetables daily). One thing that has made it an easier goal to check off my daily list is by mixing some of my favorite fruits and vegetables in a blender and making some magic happen.

Fruit and Green Smoothies are a great way to check those columns off your pyramid, while take the guesswork out it. They are great for breakfast or as a in-between meals to keep you from reaching for something with less nutritional value, keeping off or shaving some unwanted pounds, or for craving the sweet tooth with the natural sugar that fruit offer (Fructose).

Take the time to mix and match fruits and vegetables as you please, to make your own smoothies. Below is two of Boz-Wellness favorite energy packed smoothies.

 

Tropical green juice

1 cup of baby spanich

1 whole kale leaf

4-5 pineapple chunks

8oz of unsweetened almond milk

optional 1 scoop of protein powder

This is a great mix of a naturally sweet tropical fruit with alittle over half of your daily vegetable serving. Protein powder can be added to this smoothie as a workout recovery drink or it can be drank as an anyday snack.

Strawberry Lemonade Jumpstart

1 whole apple (with skin)

1 whole orange (peeled)

1 handful of spinach

5-6 frozen strawberries

1 small handful of frozen mangos

½ lemon squeezed

½ cup carrot juice (or more depending on desired consistency)

Packed with a variety of fruit and vegetables, this smoothie will cover your daily fruit serving in one shot. The natural fruit sugar is converted in the body to energy pretty quickly, so this is a great trade for your morning coffee with a more leveled energy output.

Email me your favorite smoothie inventions with their names to be featured on bozwellness.com

MEAL PREP IS A KEY TO SUCCESS

There are so many gimmicks that promise weight loss or changes to your overall body composition, ranging from wonder pills, special workouts and special eating plans put together by any and everybody that promise you will lose 10 pound in 10 days. With all of these options, how are you supposed to know what really works? I don’t know about all the new diet fads and which ones are most effective, but preparing your meals in advance is one thing that does work for sure.

While we are working hard in class a few days a week, this is a great start to working towards the body you desire, but we must not forget that it is also important, actually more important, to make sure to monitor your eating habits throughout the week. This is the most important obstacle to overcome, and failure to do so will make it next to impossible to get the results you want. It is a fact that you can’t out work a bad diet. The math is simple the calories you take in through eating (lets not forget drinking), minus calories you burn daily through everyday activities and exercise determines your weight. Yes, there are other factors that might play a role in weight loss or weight gain (medical conditions, medication, etc..) but calories in, versus calories out sums it up in the simplest way.

To be one hundred percent honest with you, if you stay within your suggested caloric intake (recommended calories your body needs to function), you can eat whatever you want and not gain weight, but there are two problems with that. The first problem is, bad calories in equals horrible calories out. Just imagine how you feel after a week vacation of eating and drinking whatever you want. I personally feel horrible, my energy level is usually lower then normal and I have a sluggish feeling for days after. You can’t put cheap gas in your Ferarri and expect it to perform at high levels for an extend period of time, it will eventually crash and burn. Reason number two is calorie density. According to NASM (National Academy of Sports Medicine), the average adult male that is moderately active needs 2200-2400 calories per day, while the female counterpart needs 2000-2200 calories per day. One sit down meal at your favorite restaurant can cover well over half of your daily calories in 30 minutes, not adding the two beer/wines/ or margaritas you had to wash the food down. I just looked at T.G.I. Fridays menu, and the Jack Daniels Sampler Appetizer is 1,830 calories. As a result of the one meal, you are now left with between 200-500 calories for the rest of the day, so unless you are snacking like a bird on little pieces of bread, you are going to go well over that recommended number. Now imagine eating out like that 3 to 4 different nights a week.

On the other hand, good calories in equal great calories out. Your overall energy level and performance in class is directly related to how you are feeding your body. Putting premium gas in you Ferarri will help it to perform at optimal levels.

meal prep

As some of you already know, I will be competing in my first physique competition on Oct. 3 2015 in Baltimore Maryland. This is a competition where men and women who workout all day and measure every calorie, get spray tans and parade around the stage in their bathing suits flexing there hard earned muscles. I have less then 35 days to get my body ready for this, and sometimes I wonder why I signed up for it at all. In order to maintain a health body fat percentage, I am going to use a simple, yet effective strategy that takes a little time upfront to prepare, but if you are consistent that the results will show in due time. This strategy is called meal prep. Every meal except one cheat meal per week will come from my lunch bag filled with Tupperware.

I take time on Sunday to cook Breakfast, lunch and dinner for Monday thru Wednesday, and then repeat this process on Wednesday evening for the days to follow. Since I have an open schedule on weekends, I focus my preparation for weekdays.

To keep things simple, I have a few items I like to mix and match. My tupperware always includes a green of some sort (I love spinach or broccoli), protein (Eggs, Chicken, Turkey, Fish are my favorite) and sometimes a complex carb for extra energy (potatoes, rice, pasta). By doing this I am making sure that my body is getting the proper nutrients from a balanced, well cooked meal, and that I am reaching my daily caloric intake based on my specific goal.

Recommend caloric intake, (required calories for the day) varies from person to person based off their specific goals. An individual who wants to gain weight or muscle mass, would have a higher daily caloric intake versus an individual who wants to maintain or lose weight and muscle mass.

An app I like to use on my phone is Myfitnesspal. While this method is not as accurate as weighing your portions on a food scale, it can give you an idea of your daily calories. This app will also give you a good estimate of what your calories should be for the day.

So, now it is time to go buy a 10 pack of Tupperware and put those cooking skills to work. The old saying goes “If you fail to plan, then plan to fail”, and an eat whatever is available meal plan is one surefire way to move further away from your physique goals one meal at a time.

meal prep picture

8 reasons to drink 1 gallon of water per day

I have a love/hate relationship with water. Yes, I know it is good for you and your body needs it to function at its peak, but it can be boring to drink. One or two liters of water seem possible, but close to 4 liters in one day may seem like a tall and intimidating task to most.

My journey with the gallon a day started a few years ago when I was training for an obstacle course race with a friend. Since the race was to be done in Florida mid summer, we were expecting to sweat a lot. In preparation for this event, we decided to try the “Gallon a day for 30-day” challenge I had seen online weeks prior. Now, I am not an internet fad type of guy, but I saw this particular challenge beneficial for my current situation. After doing some of my research on the safety of this challenge, we decided to go for it. The big question was, how was I ever to finish a gallon of water a day 30 times? After using a few Jedi mind tricks, that I will discuss later, I was able to finish 26 out of 30 days, falling short on only 4 days.

The first week was an adjustment, with the frequent trips to the bathroom. After my body made that adjustment, I will say the pros far outweighed that one con.

While I am no longer participating in the “Gallon a day for 30-day” challenge, this Is a health habit I have kept close to me since then. I aim to drink a gallon of water a day, sometimes I am a few ounces short, and sometimes I go well over. Below are eight reasons you should aim to hit that gallon mark.

1. Your body needs it.

The adult body is made up of 60% water, so it is safe to say that water is the most important nutrient in for the body. About two thirds of the water in your body is inside cells (intracellular) to help them function, the other one third is disturbed out side the cells (extracellular) in brain, spinal cord, small and large intestines and other body tissue. An individual can go for an extended period of time without food, however without water an individual can last only a few days.

 2. It makes you hit the recommended amount

According to the food and nutrition board, an adult male should drink a minimum of 3 liters a day, while females should drink 2.2 liters a day. I do agree that these should be the bare minimum for all, but factors such as body composition (height, weight) activity level, sweat rate and climate are not taken into consideration. Since healthy individuals have the ability to maintain a proper water balance by excreting excess water, one gallon a day is a surefire way to stay properly hydrated while taking all internal and external factors into account.

 3. How much can you eat?

Your stomach adapts to your eating pattern. When you eat or drink a lot at one time, it expands to accommodate what you just put in your body. It is a fact that most Americans overeat and portions are sized to feed Shaq. Drinking a nice 16-24 ounces of water with your meal should leave your stomach just enough space to eat the correct portion size. The purpose of eating is for energy, not to get full, and water will help you not to over eat while keeping portions sizes closer the correct.

4. Are you really hungry?

         Most of the time we mistake our bodies thirsty feeling for a hungry feeling. Forcing you to take in extra calories at times when they are not really needed. When you start drinking your gallon of water, there will be no confusion of hunger or thirst because you will always be hydrated.

5. Save the Kidney

The kidney is the key organ of water homeostasis and the removal of toxins. When you don’t drink enough water, your kidneys cling to any little bit of water they can get by concentrating urine, this makes urine darker amber sometimes with a pale smell. Studies show that the kidney handles fluid excess better then fluid deficit (Mack,2010). Aim for urine to be pale yellow or lemonade colored.

6. Skin benefits

With your skin being close to 30% water, don’t expect any wrinkles you have to disappear, but the plumpness and elasticity of your skin will increase resulting in a nice clearer complexion, less oily and more moisturized skin.

7. You drink close to/ if not a gallon of liquid a day anyways.

Two or three glasses of beer or wine at happy hour, soda or juice with your food, two cups of coffee in the morning (20oz is 2 cups, and I am guilty of that). All those drinks I mentioned is close to 60oz of liquid combine, put it down and pick up the water.

8. Replace liquids lost during your workout.

In most cases Gatorade is not necessary and other sports drinks are not necessary. There must be a good water and sodium balance in the body to maintain hydration. Sodium loss is mostly affected by sweat rate. In long duration events where sweat is steady for over 90 minutes or in extreme heat is when you should reach for a sports performance drink. In workout class or sporting events lasting less then 90 minutes, water is sufficient because sodium will be replaced during meals.

For the next 30 days, I challenge you to drink a gallon of water a day and see what affect it has on your body. A few tricks I used to conquer this 128oz mountain was to break it down into manageable goals. I started by drink and refill a 16 ounces bottle 8 times a day. About every hour to 90 minutes, I drank my 16oz. Once I got confortable then, I moved up to drink and refill a 32 ounces bottle four times a day. The last trick that helped me the most was making a water sangria (NO ALCOHOL). I always put fresh squeezed lemons in my water, sometimes I will add limes, cucumbers or watermelon to add a different flavor to it. Now I am a professional and I carry a gallon jug around with me most of the time.

water

Sources

Powers, Scott, and Edward Howley. Exercise physiology: Theory and application to fitness and performance. 8th. New York: McGraw-Hil, 2012. Print

Tack, Ivan. “Effects of Water Consumption on Kidney Function and Excretion.” Nutrition Today 45.Supplement (2010): n. pag. Web.

Popkin, Barry, Kristen D’Anci, and Irwin Rosenburg. “Water, Hydration and Health.” National Institute of Health, Aug. 2010.