Let me start of by congratulating all of you for starting a program to better your health. I am so very proud of each and every one of you!!! Ok enough with the mushy stuff. This will be our place to share stories, recipes, suggestions for surving the next 12 weeks and most importantly talking smack to one another. j/k :) I will kick things off with a few tips to help you with the program and answer some questions that I was already asked.
NUTRITION - 1 of the hot topics. #1 Tip if you want to lose fat SUGAR is the work of the devil. Limit your intake of it and you will be amazed. *Note in the begining when you cut sugar you will have headaches and very little energy for about the first 3 days this is very common. It's almost like detox believe it or not.
Tip #2 Never ever have carbs without Protein. Carbs are essentially sugar. Examples of carbs without sugar "Jamba Juice" think of it as a bucket of cellulite. Drink this stuff and you could almost see the new fat growing as you suck on the straw.
Tip #3,4,... Whether your in group 1 or 2 the key to surving any good nutrition plan that will make that 6-pack reveal itself is planning. You can run around the last few minutes before leaving to work and some how have all of your meals for the day ready to go. Here is a routine some of my clients follow - On there 1st day off they go out and shop for groceries for the week. 2nd day off they precut veggies for the week, along with boiling a few eggs, and baking some chicken breast. This alone will make things easy for the rest of the week.
I rely on "George Foreman." I wake up at 530am preheat George and take out food for the day. I season 4-6 chicken breast and 2-4 lean ground beef for turkey (i put salsa inside of my burgers). Once George is hot I line up the chicken breast and cook them for 5 minutes per side. While they are cooking I line up 10 Tupperware containers (5 for me 5 for the GF). I take 2 handfuls of spinach, 1 handful of carrots, peppers, and sliced apples and place them in each container. I top the containers off with either sunflower seeds or sliced almonds for healthy fats. While the meat is still cooking I take out my Target omelet maker (cost $4 little plastic container) and load it up with spinach, peppers, pepper jack cheese, and sometimes salsa. After all of the goodies are in I pour egg whites over it and put it in the microwave for 3:30. Right around the time my omelet is done the meats finish. I place the meat in 2 separate containers so it doesn't make my salads soggy. I seal up all the containers, place them in 2 bags 1 for me, 1 for the GF and then we eat our breakfast. Total time getting this done each day is 45 minutes to just under an hour.
Nutrition continue - When changing your habits from less than healthy to healthier don't get over zealous and strive for perfection. This is the quickest way to failure. All I ask is that each day you strive to make better choices and get as close to what you know as healthy as you can. Keep track of all of your meals on the log sheets and plan your meals. You have heard the saying before "Failing to Plan is Planning to Fail." Be consistent and you will be happy with the end results. This means drinking your water daily, taking your vitamins/supplements daily, not skipping meals, making healthy choices throughout the day, and for those of you who want to see Major fat loss "Stay away from SUGAR" all types.
If you have any questions post them.
Quick breakfast recipe that I like:
1/2 cup of oatmeal (not instant)
1/2 cup of milk (lactose intolerate peeps use soy or 1/2cup of water)
1/2 cup of water
1/4 cup of almonds
1/2 diced up apple
1 scoop Muscle Provider
optional 1 tsp of Maple syrup or Honey
Instructions - bring water and milk to a boil add oatmeal and stir occassionaly. Place almonds and apples in a bowl. As oatmeal begins to harden and water/milk begins to evaporate stir in muscle provider. Once MP is mixed in well pour mixture over apples/almonds in bowl. Stir all the ingredients together and add maple syrup/honey if needed. Believe it or not even you sweet tooth's will like this as is. Give it a try and let me know what you think.
The next post will talk about training.
7 comments:
First here too!
ok...well least you all now know what it feels like to be pregnant...and having to pee a million times a day! Nothing like a full bladder on the front lines of a tree protest :)
Joey - just wanted to thank you for putting this together and inviting those of us from your NORCAL Coaching Group to participate. Great experience - working with top notch, hard working individuals! It's going to be an exciting 12 weeks with all of the amazing transformations that will take place!
Good luck everyone and take advantage of those Nutrition Tips - they totally work!
~Krista~
the oatmeal with the powder added in was just way too sweet for me...next time I will try it without adding the powder in. I was so nausious all morning after eating it.
Hey Jo,
Can we use the same egg whites for both cooking and protein shakes? Thanks again for putting this program on.
B
Big b you can use the same egg whites for shakes and omelets if you use eggwhites from eggwhites international. They remove all of the Salmonella and it has no taste. There is actually some in the Fridge that you can try :)
Ally,
Its an acquired taste mostly for the people who havent quite gotten rid of the sweet tooth yet. The other reason for having the powder is the oatmeal alone does not have enough protein in it so you would have to eat an omelete or some other sort of protein with it.
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