Things I Learned in 2010

Wow, I'm still having a hard time that 2010 has come and gone. It really did blow by, and I'm positive 2011 will go by even faster.  Any day now, I'm going to be a first time Dad.  2011 is already interesting.  For those of you that know me, I don't blame you for being scared of the idea of me as a Dad.  So without further ado, I am giving you a list of things I learned in 2010 in hopes that you can perhaps take a nugget or two to help you with your fat loss goals.

First, don't forget that registration for the 2011 Boot Camp is open and the first boot camp starts 1-29-11.  Space is limited, so be sure to register early and you will also get an early bird discount!  You can also sign up for just one month at a time. Details are here ------>  2011 Boot Camp Registration and Info

1.  Intermittent fasting can teach you so much about your habits on food.  It's a great, sensible approach to fat loss and Brad Pilon's book is amazing.  You can check it out at his website here ----->  EatStopEat

2.Social support is not over-rated.  I've seen my clients work together, gym members work together, as well as family members working together.  Don't be afraid to use your family and friends' help to allow you to reach your goals.

3.  No diet is the one-all-be-all diet (I actually learned this over time, but it was emphasized this year).  You have to figure out what works best for you, your personality and your lifestyle.

4.  God was already awesome, but this past year he got awesommer.  I don't care that is not a real word.  Try just 10 minutes a day with God.  It's amazing what it does for your day.  I'm not saying it's perfect every day, but it can certainly give you a "I can do this" attitude.

5.  A periodic deload week when lifting heavy can literally change your life and help you blast through lifting plateaus.  Wow.

6.  I actually did 2 "extreme fat loss" phases this past year (one was just before I hit the beach).  Although I teach my clients the importance of the long term, it's pretty cool to do something like that just to let your mentality know, "I can do this".

7.  The best blog I read in 2010 that relates to my female clients for fat loss was a blog by Jeannine Trimboli.  For inspiration, you can read that here -----------> http://www.lilafitnessonline.com/2010/04/get-off-that-scale.html

8.  You truly are never too old to get in the best shape of your life.  I have a client in her 60's that has put on muscle, improved her running efficiency (loves running) and is leaner than ever in her life.  I am in better shape now than I was in my 20's.  It's never, EVER too late.

To your fitness success in 2011!  Never give up, and stay strong!,

Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

Fat Loss Meal Plans

Believe it or not, that's me on the left.  And yes, that's also me on the right.  So, here we are... a new year.  That means New Years Resolutionists (cool word by the way).  But I can't harp on that too much because you know why?  I am one myself.  That's right.  In 2003, I hopped on the New Year bandwagon and 6 months later, I dropped 75 lbs.  Boom goes the dynamite.  Gosh I love that phrase. 

Truth is, I was just getting warmed up. I have lost 35 lbs since then and I have kept it off.  I would have to say that my "secret" to success was a plan.  Yep, that's it.  A plan.  I knew what I was going to do and how to approach it.  I had to use a diet that I could stick to, and that would give me success.  There are so many diets out there and some quite silly ones (the Twinkie diet... c'mon man). They all have one thing in common - and that is more calories must be burned than consumed when losing weight. Below, you will see some nutrition plans that not only have I used myself, but my clients have used as well to get their body of their dreams.  If you have a plan, you're setting up yourself for success... and that's a big key.  It's all about figuring out what is best for you. If you hate counting calories and points, then Weight Watchers is not for you.  You follow me?  So below, you will see different approaches to nutrition that work and hopefully, you will have a plan for the body you deserve.  I wish you success!!

Don't forget to sign up for the New Year Boot Camp and get the discount along with bonuses! 

Sign up by clicking here --------------> New Year Boot Camp

P.S.  If I could sum it up, one of the easiest ways to approach fat loss is to decrease your starches and increase your protein.  That tip alone can make a huge difference!

www.EatStopEat.com

Eat Stop Eat by Brad Pilon

Eat Stop Eat is an easy-to-follow program that doesn't exclude any food groups.  I currently use this for my lifestyle and it has actually removed alot of stress from my life.  I'll let Brad Pilon, the author, explain it directly from his website:

"You are probably looking for a great weight loss and body fat burning program and may have already heard about Eat Stop Eat. Most likely, you’ve read about Eat Stop Eat somewhere on the internet and are curious about what this book is all about and who wrote it.

Well let me be right up front with you, My name is Brad Pilon and I wrote Eat Stop Eat to help people understand the amazing weight loss results they can get by using a simple combination of flexible periods of intermittent fasting and weight training.

Now, I know what you are thinking, ‘Did he just say fasting?’. Yes, Fasting. But, before you read any further, let me assure you, with Eat Stop Eat, your metabolism will not slow down, you will not lose muscle, your workouts will not suffer, and you will not become a ravenous eating machine."  
This program is perfect for busy people, too.  Simply click on the link above, or on the book image.

www.CheatYourWayThin.com

If you were to ask me what I did at the beginning of my journey, this would be pretty close.  If I knew the details about this program, I am 100% certain that my results would have been even better.  This program includes a cheat day, in which you get to cut loose from your diet which can help you stick to a program for the long term.  You can find out more by clicking on the link above or the image.

http://www.warriordiet.com

Its premise: eat one main meal at night, avoid chemicals, combine foods adequately and challenge your body physically. The Warrior Diet shows how to nourish the body in sync with its innate circadian clock – separating between a.m. foods and p.m. foods for effective removal of toxins, increased conversion of fat for energy, increased utilization of nutrients and improved resilience to stress. The result: a leaner, stronger and healthier body. 

One of My Favorites From Nutrition Guru Mike Roussell

http://mikeroussell.com/

Mike Roussell

Most of the time, this is my "go-to" plan for my clients when they need to lose fat fast, but want a program that they can stick to in the long-term.  These are the "6 Pillars of Fat Loss Nutrition" from Mike Roussell:

1. Eat small meals throughout the day (4-6)
2. Limit your consumption of sugars and processed foods.
3. Eat fruits and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

Final Note

Good gracious, that's alot of info.  This can be overwhelming, I know.  But now you have some options.  Just remember to use something you can stick to so you can see the end result, and not just be another February drop-out.  It's hard work to lose fat, but with a solid plan, there is nothing that stop you from your ideal body.  Just find one that you can live with, that's sensible, and the results will come and stay.

To your 2011 success,
Mike, CFT, CFNC
www.ReflectionsFitness.com

Random Rant and a Free Gift

It's Christmas.  It's a time of giving, sharing, and family.  But in Mikey's world, it's also a time for ranting.  I'm drinking a drink called, "Speed Stack Pumped" as I write this, so brace yourself.  I'm "tweaking" my 12-week program coming soon (hopefully), and I'm doing a run-through today.  While it's kicking in, why not rant?

 

1. Country Christmas songs... I honestly think they are terrible.  I love Christmas music, but when it's done "country style", it irritates me.  "That thar new born kang was uh born in that thar manger".  C'mon already!!  Really??

2.  Who in the world made the executive decision to write "the Ox and Lamb kept time"??  Were they special animals with rhythm?  Did they use a stop watch?  How does this happen??  It's messed up, and I'm saying something about it.

3.  I did my first black Friday EVER.  I actually heard these words... "I can't believe how many people are here today".  I was at the mall when I heard this.... on black Friday.  It looks like somebody showered with some idiotness soap that day.

4.  I made the mistake of installing an app called "Angry Birds".  If you never played it, please don't.  It will cut your productivity by 90%.  It's a game where you sling shot birds at some pigs.  Yep.  That's it.  And it's more addicting than potato chips on football day.

5.  Pregnancy hormones are in full effect.  If I open the door to the car for her, I'm a Saint sent down from Heaven clothed in a white robe and a halo as a hat.  But if I forget to fill her water jug before we go to bed, I might as well as introduce myself like this:  "Hi.  I'm your husband, also known as Lucifer. I forgot to fill your water jug.  I'm going to go call someone from the Mob and have them beat me to a pulp and then listen to a Justin Bieber album because that is what I deserve right now.  Awesome?  No, I'm not".

6.  "A Wonderful Christmas Time" from Paul  McCartney.... is it just me, or is there one segment in that song where it sounds like some random 4-year old gets on the keyboard and just goes to town??

7.  Holiday weight.  Nuff said.

I can help you solve # 7.  Click here for your Christmas gift from me.

To all my 1-on-1, group, online and boot-camp clients, family and friends, I wish you all a wonderful Christmas.  Again, I have been working on a free program for you, and you can access it by CLICKING HERE.

P.S.  Start setting up your 2011 goals right now!  Or better yet, why not go ahead and start?

To your fitness success,
Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

Do You Know Anyone Like This?

For me, shamefully enough, I have been this guy.... the guy that puts on the usual 7-10 lbs over the holidays.  I remember one year, (and I have a hard time admitting this since I am a trainer... but hey, I'm human, too), I put on about 15 lbs in the span of about 8-10 weeks.  I was feasting on holiday cookies (the kind that are not too sweet, but they're kind of buttery... the kind that you eat just one and you think, "Hmmm, it would be a crime to just have just one of those.  I think I'll have 20 more", candy, junk food, you name it.  The next thing you know, my jeans were tight and I was having a hard time breathing.  I'm not going to let that happen to you.  Here are some strategies you can use to avoid the 7-15 lbs of "holiday weight".  But before I forget, I wanted to let you know that there are only 6 spots left in my short, 2-week Boot Camp starting November 29th.  I've purposely created this boot camp this year to keep people from gaining the holiday weight (and even lose fat if you want to impress your family and friends at Christmas).  You'll be suprised how much you can accomplish in 2 weeks if you follow the nutrition guide and make the workouts.  Anyway, here are your strategies:

 

1.  Go to town on the protein, first and foremost.  Protein will help you feel full, as well as slow down the absorption of carbohydrates (darn you cookies!)

 

2.  Don't drink your calories!  Save your calories for the better stuff.  By drinking water or any other non-caloric drink with your feast, you'll save hundreds of calories.

 

3.  Know what you're going after.  Look at what is available before you start filling your plate.  Don't do what I did at my grandmother's house one Thanksgiving.  I filled my paper plate up so much that it literally folded in half and my food fell on the floor.  I was only halfway through the "buffet" line, too.

 

4.  Eat a filling, healthy snack before arriving to parties, family's house, etc., etc.  You'll be less inclined to "pig out" at the party.

 

5.  If there are smaller plates available, use them.  There's a reason why they have soup bowls for soup and dessert bowls for dessert at restaurants.  Less plate means less junk.

 

6.  Don't force feed something you aren't crazy for.  Just because it's on your plate doesn't mean you have to eat it.  

 

7.  Remember, it's OK to splurge every once in a while.  It's the splurge after the splurge that affects the waist line.  That's why it's important to fill your plate with your favorites (not every single food that's available).  

 

8.  Be realistic.  I'm not saying you can't lose fat over the holidays because you certainly can.  I've done it and I've seen others do it; and I've even STARTED with clients in the  middle of November before.  It can be done.  But be honest with yourself.  How many functions are you attending?  Perhaps do some compensation.  Plan a few more trips to the gym or stay more active than usual to help compensate some of the splurging you'll do over the holidays.

 

I hope these strategies help you out this holiday season.  By the way, where in the world did 2010 go?

 

Your solution to the weight gain this year?  CLICK HERE

 

Remember - only 6 spots left for the 2-week boot camp starting on the Monday after Thanksgiving.  Meal plans included!  Keep those holiday pounds at bay (or better yet... lose fat in just 2 weeks!)

 

For more information, click here----------------->  2-WEEK BOOT CAMP

 

 

Have a great week everyone!

Randomness

I just put my finishing touches on my 2-week "Thanksgiving Damage" Boot Camp program and decided to write another random rant.  Because hey, we all need to vent.  What's your rant?  Let it out.  Tell your friends. Tell your family.  Don't hold it in.  Blog about it.

1. 0-8 in fantasy football... are you kidding me?  It's one thing to be 0-8 and you're not paying attention... you know, like not lining up your players, not keeping up with the waiver wire, etc., etc.  But to be 0-8 and you're actually trying to win a game??  That's just pathetic.  By the way, I'm the commissioner, too.  Even worse?  My Panthers have only won 1 game so far this season.  Rock on football... rock on.

2.  I did a tour of the hospital to help "prep" us for the birth of our first child coming in January (although my wife's belly shows he could be due like... tomorrow around noon).  I left saying to myself, "blue parking lot, blue parking lot, blue parking lot", and I actually felt better.  I looked over at my wife and she was about to lose it.  I then made the mistake of saying to her, "Hey, it's going to be OK. It will be a cake walk".  There was a dramatic pause followed by the look of death.  I'm not good at this.

3.  The Ipad.  I love it so much I try to see one at Best Buy 1-3 times a week for my "fix".  I just want to read pdf's and I can't justify purchasing something like that just to read pdfs.  Ipad... you're the devil.... that and lunges.

4.  Muscle marketing.  "Gain insane amounts of muscle in just 6 days!" ... "Awesome pumps!" ... "Vascular road maps as veins!".  Serving size - 3 scoops ... 56 grams of protein, 190 grams of carbs, 7 grams of fat.  Are you kidding me?  Can't I just eat a few candy bars and call it a day?... it's alot cheaper.  Of course you'll gain weight eating that.  I can go to town on my Mom's Banana Nut Cream cake and gain weight.  That's easy. I could probably make money doing it, too.  "Smooth-on-top trainer eats his Mom's banana nut cream cake, lifts heavy and gains 20 lbs in just 4 weeks".

5.  Georgia weather.

6.  Georgia traffic lights.

7.  Georgia weather while driving and dealing with Georgia traffic lights

8.  I'm starting to think I'm actually getting more and more immature as I get older.  I just saw Jackass 3D and I laughed my butt off.  That's kinda scary considering I'm about to be a Dad. But I'll be ready.  He-he.  Sling shot in a port-a-potty.  Brilliant.

9.  If you complain about your gut, but talk about the 4 beers you had ... and do nothing but a variety of crunches for 45 minutes, I will blog about it.  <----- See?  I told you.

10.  People?  Please tell me how to deal with pregnancy hormones.  When I get a glass of water for her, it's as if I'm Mother Theresa, bringing a bag of awesomeness, goodness and gold to her, and the water is like... holy or something.  But when I pat my dog on the head and telling the pooch hello, my wife screams out, "I always knew you loved that dog more than me!  She CAN DO NO WRONG!".  It's just weird.

The Last 10 lbs

I wish I had a nickel every time I was asked, "how do I get the last 10 lbs off?".  Because quite frankly, it's a difficult question to answer.  For people who are looking to drop fat, and have more than the last 10-15 lbs to lose,  it's rather simple.  But quite honestly, most of us make it complicated.... should I do carb cycling?, should I do calorie cycling?, should I do cardio on an empty stomach?, etc., etc.  For those people, you need to SIMPLIFY the process.  That's a different blog.  This blog is for those people looking to those last 5-15 lbs.  You know, those lbs that are just not willing to let go.  Our body wants to hang on to that last bit of fat and you have to fight like a UFC champion to get rid of it.  First, you have to understand:

You're in a  war against FAT. Go win.

• It's going to be hard
• It will take time and preparation... it takes a solid blue print, so plan, plan, plan
• You have to go in head first with the engines running (kinda imagine yourself as Braveheart just before battle... except don't wear that skirt and go commando... that's just gross.)
• It's about the dress or pant size and not about the actual lbs

That last point is important to understand.  I've seen it. I know other trainers that have seen it.  You may not drop a single pound, but you could drop a size down.  So right now, get it out of your head that it's all about the lbs.

Now that is out of the way, let's get started.  Sometimes, it takes extreme measures to get rid of that last little bit of fat. So below you'll see... EXTREME measures.  Insert legal jargon here -----> Consult with your physician before any nutrition or exercise program.  Exercise at your own risk...  Blah, blah, blah.  Good.  We're going to have carb cycling and calorie cycling because it might make sense at this point.   You can keep up with your ratios and calories at www.fitday.com. I told you it would take preparation.  Remember, use whole, natural, unprocessed foods.  With that being said, here is one way to approach your last 10 lbs of fat loss. I have more ways of getting it done, but this is one of them. After all, I can't let go of all my best kept secrets, can I?  :)  Good luck, and let me know of your success.

Day 1 Calories = Goal body weight in lbs X 8.  For example, if your goal weight is 150, than you would take 150 x 8, which equals 1,200 calories.  No matter what the calculation comes out for you, don't drop below 1,000 cals.  Aim for 1g of protein per lb of goal weight through the day.  This little "protein rule of thumb" goes for every day.  Today, you're going low carb.  Get your carbs through non-starchy vegetables... that's it.

Day 1 workout - total body workout keeping the reps between 8-12.  Do a "finisher" at the end of your workout to burn more fat, like 5-10 sets of 8-12 burpees, with 60 secs of rest between sets.  Later that day, if you have the opportunity to move, do it.  Take a dog for a walk, play some tennis, etc., etc.... just stay active if possible

Days 2 and 3 Calories = Goal body weight in lbs x 9... Again, low carb

Your # 1 weapon of choice - whole, natural unprocessed foods

Day 2 Workout - Hill sprints ... find a hill that you can run up 25-40 yards.  Do 8-12 sprints with 60 secs of rest between sprints.  Then follow that up with high intensity aerobic activity for 15 minutes.

Day 3 Workout - total body workout keeping the reps between 6-10.  End your workout with a "finisher" like jump rope intervals for 10 minutes.  Later that day, if you can, stay active.

Days 4 and 5 Calories = Goal body weight in lbs x 10.  Start taking in some carbs.... 3-4 servings of fruit through the day, but have most of the carbs around your workout (before and after)

Day 4 Workout - calisthenics ... think PE Class.  Do 20 minutes of jumping jacks, push-ups, lunges, body squats, etc., etc.  Keep the rest periods short (30-60 secs).  Follow that up with 10-15 minutes of high intensity aerobic work.

Day 5 Workout - total body workout keeping the reps between 5-8.  Use a "finisher" at the end of the workout like mountain climbers (30 secs on, 30 secs off) for 5 minutes, followed by 5 sets of dumbbell/kettle bell swings. On this day only, you can have a starch right after a workout along with fruit. 

Hill Sprints... fine weapon for fat loss

Day 6 Calories = Goal body weight in lbs x 9... we're going low-carb again, just like day 1.

Day 6 workout - Same as Day 2

Day 7 - No workout, and don't worry about counting calories. Enjoy your rest. Today, you get your reward meal (pizza, wings, cake, etc., etc.).  Other than that meal, stick with whole, unprocessed foods (including many fruits and vegetables).  Eat until satisfied, but no more.  Again, don't worry about counting calories.  It's like hitting the "reset" button.  You can even bring in a little bit of natural, unprocessed starches (Ezekiel bread, Quinoa, etc., etc.)

Simply do the above cycle for 4 weeks.  Still not there?  Go back to an easier routine/nutrition program for 2 weeks before trying it again for another 4 weeks.  Also note if you find yourself having a hard time recovering between workouts, you can increase your carbs a little bit after your workouts.  It's all about trial and error.

Good luck!  I broke a sweat just reading this.  Awesome.

To your success,
Mike Whitfield, CFT, CFNC
www.reflectionsfitness.com

6 Ways to Improve Your Workouts

Hey guys and gals!  I hope everyone had a great weekend.  The
weather was outstanding to say the least.  It's about time, isn't
it?  Anyway, I have some workout tips as we enter cooler weather. I
hope you use these to improve your workouts.

Have a great week!

1. Change the tempo of your lifts.  For example, if you have been
lifting a weight for 2 seconds and lowering a weight for 1-2 seconds
,try something like this: Try explosively lifting a weight (but
under control!) and take about 4 seconds to lower the weight.

2. Try bodyweight exercises.  For example, if you have been doing
dumbbell squats, try using your own body weight for a 1-legged
squat.  If you see me around the gym, I'll show you how to do those.

3. Join a recreation league.  This could be pick-up basketball, tennis,

racket ball, etc., etc. You don't have to go to the gym 7 days a week to

stay active.

4.  Try supersets or circuits.  If you typically do a set of squats,
rest, than another set of squats, rest, etc., etc., try this
approach:  Do your first set of squats, then immediately the next
exercise in your program, and THEN rest.  You could also do this
in a circuit format... first exercise, second exercise, third
exercise, and then rest, etc., etc.

5. Try dumbbell swings in place of your "cardio".  At the end of
your workout, try doing dumbbell swings for 30 seconds, and then
rest for 30 seconds.  Do this for 10 minutes as your "interval"
workout. Again, if you see me at the gym, I'll be happy to show you

those.

6. Try a pre-exhaust set.  What is that?  Who cares.  It just sounds
cool!   I'm kidding.  Do a set of push-ups (2 reps short of failure)
followed by a set of the dumbbell chest press.  That is an example
of a pre-exhaust set.  Good times.

This blog post, in it's entirety, was inspired by 3 people I have
seen in the last several days that had a look of, "Oh my gosh I'm
bored".  I certainly hope this helps :)

To your success,

Mike Whitfield, CFT, CFNC