It's February, Are You Still in the Game?

Well, February has arrived.  This is when most people on the "New Year kick" typically, and unfortunately, give up. What usually happens is one or more of the following:

• Burn-out from starting off too hard (going from not working out to working out 5-7 days/week)
• Their diet doesn't match their workouts (they still have bad nutrition habits)
• They start off gung-ho and go from pancakes and pizza to cauliflower and fish overnight
• They are doing the wrong program based on their lifestyle and current physical condition

 Certainly don't give up.  Here is a step-by-step process that you can use yourself to figure out your own game plan to get back to your fitness goals. This may not be the one-all, be-all list, but it is an approach I used for my own fitness success.

1. Take an inventory of your kitchen and get rid of the junk food (chips, cookies, candy, soda, etc, etc.).  If you feel guilty about throwing it away, take some time to take it to the local shelter.
2. Figure out a diet that best suits you.  I did a blog about different approaches HERE.  This will take some time and a little bit of research.  Your nutrition plan will be your foundation of success.  Be honest with yourself and be sure it is something you can stick to. If you know you won't be able to eat 6 meals a day, then don't plan on that type of diet.
3. Plan, plan, plan. I would rather you miss a workout so that you can spend that time at a grocery store getting everything you need to stick to your nutrition plan.  Then take a couple of hours on a Saturday or Sunday (or any day for that matter when you're not working) and prepare your meals in advance.  That way, when you leave work and don't feel like making anything, you won't hit the fast food joint.  Also, be honest with yourself and know that you can reward yourself with a cheat meal or two each week.  Don't try to be 100% perfect 100% of the time.  Give yourself some wiggle room.  For instance, I'm patting myself on the back on SuperBowl Sunday :)
4. Take a look at your calendar and figure out 3 days during the week that you can make time for exercise.  Make sure you can commit to these 3 days without any excuses.  You can always add days later.  But for now, stick with 3/week for at least a month.  Mark them down in your appt book.  They are that important.

Bonus tip:  If you now have really bad eating habits, take baby steps.  If you only eat 1 serving of vegetables a day for now, try to aim for 2 servings/day for at least a week.  Once you succeed at doing that, then move onto your next goal.

So what if you have slipped up a little bit.  That's no excuse to give up.  We all make mistakes. It's just a matter of bouncing back from them.

To your fitness success,
Mikey

Mikey is a Dad!

As most of you know, I am officially a Dad!  Sadly, the beginning of labor went like this: My wife and I were at a grocery store getting some "reward food" for the Packers/Falcons playoff game. She stopped and looked at me and said, "I don't want to alarm you, but I think my water broke".  I then responded with, "But... the playoffs are on".  That's how much I love football. The next thing you know we're in the hospital and I have a baby boy.  The cool part?  The Seahawks/Bears game was on in the background during delivery. That's one cool way to come into this world.  If you're interested, here are the details:

 

Ryan Champ Whitfield (we're calling him Champ... yes, my wife rocks)

Born January 16th, 2011 at 1:43 PM

7lbs 1oz, 20" long

And the kid has a BUNCH of hair, unlike his Daddy :)

I just told Champ a good knock-knock joke

 Well, onto to fitness info...

You know how I'm a big fan of interval training.  But some people think that it has to be done on cardio machines like treadmills, ellipticals and bikes.  That's certainly not the case.  I write many body weight exercise "intervals" that are just as effective.  At the end of your next workout, try this interval workout:

Perform the following circuit 2-3 times, resting for 30-60 secs between circuits (video demos are at the bottom of this post)

• Body squats (15) 
• Push-ups (or kneeling push-ups) (15)
• Jump squats (jump from a squat position) Giving a "thumbs up" before doing them is optional, as you will see in the video demo (10) 
• Cross mountain climber (10 ea side)
• Star Jumps (10)
  

Of course, there are always alternatives for exercises you are not comfortable with.  Never do anything that hurts (I'm not a believer of the "no pain, no gain").  So be sure to get with a certified trainer that can help you with these moves.

Moves like this will blast fat without boring "cardio". It is exercises like this (as well as alternatives for beginners and advanced people alike) that we'll be rocking at the next 4-week boot camp, which starts Monday, January 31st.  We still have some slots open if you want in and you get a meal plan based on your current weight!.  For more info and to register, click below:

Click here for the 4-Week Boot Camp 

P.S. We're almost one month into the new year.  How close are you to your goals?  Don't give up and use social support.  Don't be afraid to ask for help from friends and family!

To your fitness success,

Mike Whitfield, CFT, CFNC

2011 Rant (Yeah, Already)

Oh boy, here we go.  "Ahh yeah, it's a new year and I'm going to look dead sexy this summer because I'm going to go to the gym 7 days a week every day until I am vacationing in Paradise City, you know... where the grass is green and the girls are pretty".

3 weeks later ... "Hmmm, this losing fat thing is kinda hard.  Hours and hours of cardio isn't doing much for me.  It's alot easier to watch 'Friends' on the Tivo.  Oh well, maybe next year."

You have no idea how good that felt to get that out of my system.  Please, please PLEASE don't be one of "those" people.  Now to continue on my rant...

1. Here in Atlanta, GA, most people were "snowed in" for a few days due to bad roads, school being out, etc., etc. I have never seen so much whining on facebook.  "I need to get out of this house!", "I'm getting cabin fever!"... "My bum-bum hurts from sitting on the recliner too long while I facebook for hours".  Yeah, I made that last one up.  But c'mon people... enjoy a few days of relaxing for crying out loud.

2. I am glad to say that my wife's pregnancy days are over.  We had our baby boy on Sunday, 1/16/11.  She was at the stage where it takes an hour to flip over in bed and she lets me know about it by grunting like she is lifting weights. I made the mistake of asking, "what are you doing?" and she replied with "I would love to kick you somewhere special". She also seemed to go to the bathroom about every 15 minutes and every time I felt like it was a field trip. She sounded like she ran a marathon when she returned.

3.  If I hear one more person say, "I'm going to do alot of cardio at first so I can lift weights in a few months... gotta lose weight first", I'm pretty sure I'm going to flip out and drop kick someone.

This is just wrong... like wearing finger shoes to do leg extensions

4. My Caroliina Panthers ... enough said

5. So you got those cool "finger shoes" to work out in and then you come in and do upright rows, leg extensions, and leg curls.  Yeah, you get it.  You absolutely get it.  That's like me getting snow skis so I can rock it at batting practice.  Whatever.

I feel better.   Have a good day.

Mike Whitfield, CFT, CFNC

Top 10 Diet Rule Experiment: How To Tell If a Diet Will Work For You

I'm always "on the prowl" for strategies than can work for my readers and clients to reach their fitness potential, especially when those strategies are simple to use.  I was absolutely blown away with the research and information found in "Eat Stop Eat".  With that being said, here is a guest article from "Eat Stop Eat" author Brad Pilon.


Guest article by Brad Pilon, MS

www.EatStopEat.com

If you and I went to the local magazine stand and scanned the covers of the fitness magazines we would find dozens of ‘weight loss’ rules.

In fact we could spend the rest of the week reading magazines about the latest greatest weight loss tricks many of which may actually work for someone. But realistically there’s just no way you could actually follow ALL of them. So how do you know which ones are right for you?

The easy answer is you have to decide which rules fit best for YOUR life and then try to stick to just one or two that will make the most sense for you and have the most benefit.

This may be the first time in your life you become a scientist, and your experiment is you. Here’s what you do…

Browse any of the popular magazines, blogs, websites or anywhere you like to get fitness information. Read up on the diet and weight loss tips and tricks, these could be simple changes like not drinking calories, or a bigger philosophy like limiting the amount of carbs that you eat.

Make a top 10 list of diet strategies you’d like to try, and that sound doable to you. At this point add one new diet strategy to your life for two weeks. Record your bodyweight at the beginning of the two weeks and again at the end. If you haven’t lost any weight this strategy doesn’t work (for you). Discard it and move on to the next one.

This is the simplest way to tell if something will work for YOU. If the strategy you picked sounds like a good idea but seems too difficult for you to manage then it’s simply not a good fit for you in this stage of your life. If it worked for your friend but not for you that’s ok, there will be one that works just for you, this is why you make a top 10 list and try each of them, one at a time.

Let’s suppose you find one that works over a two week period and you don’t want to stop. That’s fine, just add the next one in the list, if you can handle more than one strategy at once more power to you and you’ll probably lose fat even faster. My guess is that sticking to more than one or two rules will be almost impossible, so it will be pretty easy to tell which strategy is really working.

For me the simpler the diet is the better, (which is the main premise behind Eat Stop Eat).

Even when you are following the Eat Stop Eat lifestyle you can still use the top 10-diet rule as a way to guide how you eat on your ‘eat days’.

The top 10 diet rule experiment is the fastest way to find dietary habits that work for you - after all you’ll never know until you try.

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.
His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com

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