This Is My Body or Is It?

As I sit here in front of this computer after finishing one of the most grueling workouts that I have ever gone through (for some of you that are reading this and come to my classes know that I practice what I preach), I stood in the mirror drenched in sweat admiring my body and this blog post came to me all at once. I hurried to grab pen and paper to pen this because I knew that if I didn't write it now it may forever be lost.

This one, in my opinion, is one for the ages.

I have been through a lot in the 30 some odd years while on this earth. I have battled weight loss, gain the weight back, to then loss the weight again, to gain the weight back. I have watched as well as worked with some great people over the years that have gone through this same dilemma- this yo-yo of up and down up and down. This roller coaster ride of hills and valleys, highs and lows, successes and failures (more failures than successes). This stop and start-quit and begin-frustration and triumph and back to disappointment (some never pick back up and start again).

Weight lost does not start with exercise nor does it end with eating healthier or doing more cardio. In my opinion the whole crux of the matter to weight lost comes down to your attitude how you feel about yourself. It starts with your mind how you see yourself-your self image your self worth. The mind is so powerful. The body will only produce, regurgitate, or reproduce whatever the mind tells it to. So as I stood in the mirror admiring my body- feeling good about how I look-looking at the scars and battle wounds that I have accumulated over the years. Some physical, some emotional, some intentionally, some accidentally this post came to mind. Before you continue to read on I must warn you that it is strongly penned with religious undertones so if you are an atheist or someone that doesn't believe that there is a higher power well first I feel sorry for you and second this article may not be for you. However, for the rest of you please read, re read, and read this again. Meditate on it and start today reciting this over and over (out loud and in your mind). Really try to read this slowly not like a pleasure read, but read it as if your life depended upon it because it does if you ever want to accomplish that image that you are chasing after. If you grasp this concept what you about to read then you will never have to worry about how you currently look or how you are going to look in those favorite jeans or if you will fill out that favorite shirt the way you would like. If you get this, watch how you will have a new outlook on your challenges, obstacles, trials, and struggles that you face with your self image. ASK YOURSELF IF NOT NOW, WHEN?



My Body

This is my body that God has made in His image
It is unique, beautiful, flawless perfectly designed by Him to bring Him glory
When others see me, they see Him because they see a wonderfully accomplished work of art
There are no mistakes on my body-everything everything is put in its place for a purpose
I love everything on my body from head to toe because God made it
I am the apple of God's eye
My body is not mine it was purchased at an expensive price because He loved me so much
God has entrusted this body to me
I will do my best to be a good steward (manager) over it
It is the only body that I will ever have
It is a holy temple that should not be destroyed, mistreated, abused, or misused
I will only consume and do things that will only develop and improve my body
This is my body that God has made

Again if you understand this concept everything else that you are facing with your weight loss, transformation, or image that you want to accomplish will be easily obtained.

Carpe Diem.

Lamail Spain

Charlotte Personal Trainer

BE A SMART "SPRING CLEANER" WITH YOUR WEIGHT LOSS GOALS

We are now officially 80 days within 2009 and a lot has happened. Most of us at the beginning of the year made a resolution or goal centered around weight loss or some body transformation. I would venture to say that probably some of you reading this right now have put those New Year's resolutions/goals back on the shelf to dust them off again next January 2010.

Well pull those goals, promises, resolutions, and commitments back out!!! It ain't over til the fat lady sing, and she's at the buffet line so it's gonna be a minute.

Since Friday was the first day of spring, and we are 3 months away from the bikini season, I thought it would be appropriate to reflect back on the last 80 days and get us back on track and rejuvenated for the next 80 to come.

I thought that we should do some spring cleaning and go through our personal closets to make some alterations to better our current circumstances before spring gets rolling and summer creeps up on us. Here are some suggestions with regards to the goals that you have set forth to see if they need to be adjusted, tweaked, or just flat out thrown out and started over.

As I posted on a previous blog entitled 10 Habits to Adopt For New Year's Resolution, the bottom line is that the most successful people in life are shamelessly goal driven. They know exactly what they want and have some sort of game plan to obtain it.

Let me repeat this last statement.

When you look at any successful person in life, rather sports, business, weight loss, etc. they are goal driven individuals. They know why they want to do something and harness that super motivation to figure out what and by when they want to go about accomplishing that. Furthermore, they plan and prepare for every possible roadblock they will encounter in their path to success.

With that said here are some tips to assist you with your spring cleaning with regards to your weight loss or body transformation goals. We want to be S.M.A.R.T. goal setters! This stands for specific, measurable, attainable, realistic, and time bound/ tangible.

Specific- Your goals should never be vague or broad because it leaves out the accountability factor of goal setting. For example, a lot of people, including myself, have made goals wanting to lose weight. In theory, great effort, but no cigar! Tell them what they won, Johnny. It is too broad and vague. How much weight do you want to lose? Put a number on it or a measurement. Do you want to lose weight, tone up, or both? When do you want to obtain this goal? Next month? Next year? By the end of the summer?

That's where a lot of us fail as goal setters, we don't want to put the goal into too specific of terms because it forces us to have to work towards a deadline which if we don't meet, forces us to have to look hard at ourselves and examine why we failed. No one likes to fail, at least the clients that I train. Goals are means to an end. Remember the most successful people in life are goal driven. They set a goal so that it gives them directions on how to get what they are seeking and wanting.

Measurable- The previous tip goes alongside of this one. Make sure that your goals are measurable so that you can track your progress and keep a close eye on what needs to be tweaked or adjusted. The more measurable you have your goals, the more feedback you have in which to use and evaluate progress, stagnation, or regression. Again it's all about accountability and direction with yourself.

Attainable- Be sure that the goal that you have set forth, you can achieve. This doesn't mean sand bag your goals. Aim low, but don't waste your time on something that you know you can achieve without any challenge and effort. At the same rate, don't set the bar too high because you're doomed from the start. Make sure that you set up a goal that is achievable enough to where there is some struggle and challenge to it so that when you do obtain it, the reward and victory will be sweet!

Realistic- Never try to keep up with the Joneses! Let me say that again and then I will explain. NEVER TRY TO KEEP UP WITH THE JONESES! What tends to happen is you attempt to obtain a goal that isn't designed personally for you. Realistic means that the actions associated with your goal are things that you can do. For example, if your goal requires you to spend 2 hours at the gym each day, that may not be a very realistic assumption. What tends to happen when a goal is not set in a realistic manner, the person becomes frustrated and they tend to fall off or quit the goal before ever obtaining it. Success breeds success.

Time bound/ tangible- For goals that have a natural ending (like outcome goals- which are the ones that we are discussing today if you are wondering), establishing a clear deadline for them adds an element of urgency and motivation. Trackability should also be included with time bound and tangible. All goals should be trackable so you can see what your progress is, either in terms of results you are experiencing, or actions you are taking. Tracking your goals helps you determine if you are going in the right direction and make any necessary adjustments along the way.

In addition, to the tangibility, make sure that there are some consequences if you are not able to obtain your goals. Pain sometimes can move us towards what we most desire. Likewise, add a reward as well to the tangible section so that you have something that you will enjoy once you obtain the goal. Why work if you aren't going to enjoy the fruits from your labor? If you write a reward and consequence with your goal, then it adds to the sense of urgency.

And finally, write down your goals and post them in areas where you most frequent. This is great for many reasons. Researchers have done studies that suggest that the more senses (sight, feel, auditory, smell, touch) used the more of a lasting imprint it has in the memory. With that said, if you write down your goals and post them everywhere, the goals become more realistic and aren't easily forgotten. (And as an added bonus...if you write it down, post it all over, and say it out loud daily...it increases the potential to obtaining that goal by 100 fold)!!!

Now that we have discussed a SMART Spring Cleaner, go back and take a look at the goals that you have set forth either recently or pull out the ones that were made for New Year's (heck it isn't too late to start back trying to obtain those) and put them in this format so that when summer gets here you will be turning heads and bringing SEXY BACK! YEP!!

It's A Process!

A. Lamail Spain

Charlotte Personal Trainer and Boot Camp

Come In Like A Lion with Your Fitness- How to Shovel Pain-Free

I have been told that usually March comes in like a lion and goes out like a lamb, and with the looks of things we are in the first couple of days and he is as furious as Scar from The Lion King. We’re officially in the midst of one worst winter storms here in Charlotte. I must admit, if there’s one thing that bothers me the most about the winter (besides the sickly cold and lack of natural light), it’s the number of people who hurt themselves shoveling snow. I can’t tell you how many clients of mine have tweaked their backs in their zealous attempts to keep a clear driveway.

Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in Charlotte like me, you still need to know this information too. Why? Because with the global epidemic that is climate change you really never know when snow is coming your way. I was in Montana this past holiday season and the townies were talking about how they had suffered one of the worst winter storms in his 25 years of living there.

So, without further adieu, here are my top five safe shoveling tips:

1.) Perform a Proper 5-Minute Warm-up Before Shoveling

Just as very few people properly warm-up before intense exercise, so do many people fail to get their bodies ready for the rigors of shoveling snow. Let’s face it, snow, especially when it’s wet, is a real beast to move around. And if your body is tight and cold then you will dramatically increase your chances of short or long-term injury.

I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling

Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

3.) Point Your Toes In Same Direction of Shoveling

Just as I instruct my athletes to pointing their toes in the new direction that they are intending to run in whenever they are changing direction, so is true for someone that is shoveling their driveway. This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

4.) Shovel EQUALLY to BOTH Sides

This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

5.) Buy a Condo

This is my personal favorite, and no, I’m not joking. The great thing about a condominium/apartment community is that they do all of the outdoor maintenance for your home, including shoveling. This has saved me so much extra stress and time, and if it is a viable option and you live in a harsh winter climate, make the smart move and get a condo. It’s hard to get hurt shoveling if you never shovel.

The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard. Seriously, it’s not really cool to get hurt shoveling. It’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. And if you do get hurt shoveling, be sure to lie when some asks why you’re in a wheelchair. Just tell them you got hit by a snow plow truck, it makes for a better story and your co-workers or friends won’t rip on you for the rest of your days, ha!


Charlotte, NC Boot Camp and Personal Trainer

Charlotte Personal Trainer Reveals How to Get 6-Pack Abs Without Crunches or Sit-ups

Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:

“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?”

Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:

Myth#1- Weight loss is the key to seeing your abs

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.

So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.

The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on how your clothes fit instead of the number on the scale.

Myth#2- Do lots of abs work to preferentially burn off stomach fat

WRONG AGAIN!

Spot reduction doesn’t work. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection.

See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then abs.

Myth#3- Crunches and Sit-ups are the best exercises for your abs

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you tighten your abs or "brace your abs" (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using planks. Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do lots of long-duration cardio to burn the fat covering your abs

WRONG!

Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, high intensity interval training (HIIT), where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds.

Without further adieu...

The Anti-Sit-up Six-Pack Abs Blueprint:

Step#1- Lose the fat that is covering your abs so that you can see them

A.) Eat to lose fat and elevate metabolism

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice

Lunch- Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- Protein Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Use strategic carb and calorie cycling to take your body to next level

B.) Train to lose fat and elevate metabolism

- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise# Exercise Category Exercise Variation
1 Double-Leg:Bilateral Hip-Dominant/Hip Extensions
2 Push:Horizontal Push Push-up Variation
3 Single-Leg:Unilateral Knee-Dominant Single-Leg Wall Sit
4 Pull:Horizontal Pull Body Weight Rows
5 Core:Linear Stab./Trunk-Dominant Upper Body Twist Variation

- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

Exercise# Body Weight Cardio Variation Body Weight Cardio Exercise
1 Linear Locomotion Emphasis Stationary Running
2 Lateral/Rotational Locomotion Emphasis Jumping Jacks Variation

Step#2- Train your abs based on their true function: STABILIZATION

Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!

The Power to the Pillar Workout

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight plank position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”

Exercise#1- Front Plank Variation (static or dynamic)

Exercise#2- Left Side Plank Variation (static or dynamic)

Exercise#3- Right Side Plank Variation (static or dynamic)

Exercise#4- Back Plank Variation (static or dynamic)

Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.

Until next time…

It's A Process!

Charlotte Boot Camp and Personal Trainer

ARE YOU READY FOR SOME FOOTBALL? Healthy Super Bowl Parties

With Super Bowl Sunday is tomorrow, the time is now to start prepping for the smorgasbord of goodies for your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily! Yes I said it 5-10 extra pounds equates to frustration and disappointment. Proper planning prevents poor performance. As well as remember the definition of insanity: doing the same things over and over and expecting a different result.

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts

• Edy’s Grand Light Ice Cream
• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Go Naked (not literally but figuratively): Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration. Or better yet if some of you have to have that beer, do the A/B. Drink a beer and then the next beverage that you pick up has to be water.

3.) Eliminate Empty Liquid Calories: Have a game plan like your favorite team, or one of the teams that you are routing for. Minimize or eliminate all fruit juices, regular sodas, and alcohol. I know you are probably like “yeah whatever” so option 2 is: plan to only drink a certain amount of empty calorie liquids before you arrive or everyone else arrives to your party. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars. (MESSAGE!!!!!)

5.) Replace All White with Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game). (Another proper planning strategy to cut off those 5-10 lbs).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Boot Camp and Personal Trainer in Charlotte, NC