The Rice Experiment– This Will Blow Your Mind

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The Rice Experiment

Are these words stopping you from getting what you want?

Have you ever heard the phrase, “Choose your words wisely.”  Usually some action hero in a movie states these boldly before he taps a keg of whoop ass.

However, there may be more to it.

Do the words you use create the life and body you live in?

I have always believed this to be true but it was not until recently that I found a way to put it to the test.  It all began when I watched a documentary called “The Hidden Messages in Water” by Dr. Masaru Emoto.

Dr. Emoto is a Japanese researcher who conducted research on the formation of water crystals on various stimuli.  I won’t go into detail here because I won’t do it justice.  You have to see it for yourself. You can pick a copy of the documentary on Amazon at the link below.

Hidden Messages in Water

The experiment that really grabbed my attention was a simple one that anyone can do.

All you need is rice and some patience.

The Rice Experiment

1. Place 1 cup of Cooked Rice into two separate containers. Place a lid on each.

2. Mark one container with a positive phrase. I used “Thank You Rice”

3. Mark the other container with a negative phrase. I used “Stupid Rice”

4. Place them in your kitchen at least 12 inches apart.

5. Once or more every day say aloud to the rice container the phrase written on it. I know this sounds nuts but just try it.  For example, every time I went into my kitchen I would say “Thank You Rice” and “Stupid Rice”  Try to say it from a place of gratitude (thank you) and a place of anger and frustration (stupid). Before you write this off as something that crazy Junior Glymph said, remember…

“Open Minds Open Doors to the Impossible.”

The Results

 

After 20 Days, The “Thank You Rice” had a sweet aroma and maintained its white color. The “Stupid Rice” possessed a foul odor, became darker in color and formed a mold.

 

 

Let’s Take a Closer Look

The Thank You Rice on Day 20

 

 

Thank You Rice After 20 Days

 

 

The Stupid Rice on Day 20

 

The Stupid Rice After 20 Days

What Does This Mean?

The words we say have a powerful affect on everything around us.  Whether it is rice or a human being.  Your words have a profound impact on others and yourself.

Positive words with good intentions behind them nurture and encourage growth.

Negative words with negative emotions literally rot and destroy.

Think about it.  Have you ever been around someone who literally sucked the energy out of you?

Sometimes this happens even when they don’t say anything negative.

This is because it is not just what we say that matters, it is what we think.  Our lives are result of our most common thoughts.
If you habitually think great things of yourself, of others and the world around you, then you add to the greatness and nurture the world around.  If you habitually complain, criticize and find the bad in others and in most things, then you are “rotting the rice.” Change your thoughts, Change your world.

If you are honest about this, you know it is true.  We all know this is true. We don’t need rice to tell us this but it is really cool to do.  Try it.

One last thing to think about…

How do your thoughts about your body affect your appearance, health, energy & what actions you take?

If you wish to achieve your all-time best body it begins by feeding your body positive thoughts.  Like “I am a warrior, I am strong, My body is amazing, I love my body, I love life, I am awesome. I am unstoppable!” You get the picture.

Don’t rot your rice!  :-D

Post your comments below.

Your Fitness & New Years Resolutions…The Secret To Your Success

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It’s no secret that millions of people make resolutions every New Year.  By far the most popular New Year’s resolution is losing weight.  The problem is that 94% of people who begin a fitness and weight loss program on January 2nd quit by February 2nd.  This leaves people feeling frustrated and hopeless.  The good news is that this year your resolution failure does not have to be inevitability.  In this article, I am going to share with you my 7 secrets to winning the battle of the bulge for good this New Years!

Before I unveil my 7 secrets, let’s discuss the psychology of New Year’s resolutions and why so many fail to succeed, which I will talk more about 10 at my event “How To Make 2011 Your Healthiest & Best Year Ever” IF YOU HAVE NOT REGISTERED DO IT NOW BY CLICKING HERE. December is a festive time of year filled with parties, food, family, and friends.  However, there comes a point where you have eaten, drank, and partied too much and it simply gets old.  This is the time when people tend to make that New Year’s resolution because they have had it with the bad food and alcohol and they are ready for a change.

Then comes January and it’s time to lose weight.  You cut back on the bad food, you exercise more and it’s easy at first because, like I said, you have had enough.  But as January comes to an end, you begin feeling deprived and exercise becomes a strain.  You are missing those yummy foods again and for some reason getting to the gym is getting more and more difficult.  Next you start making excuses again as to why it’s okay to revert back to your old lifestyle.  You promise yourself that you will get back in it when things “calm down”.  Well here’s the problem…things NEVER calm down.  The next thing you know it’s November again, you still haven’t made exercise and healthy eating a part of your life, and you are right back where you were the previous holiday season (except 10 – 20 pounds heavier).

Well, here are 7 ways to ensure you succeed with your resolution and get that body you have dreamed of once and for all!

1.)     Do it for the right reasons.  If you are looking to lose weight and get fit, do it because you REALLY want it for yourself.  Don’t do it because someone said you need to.  Don’t do it because everyone else is doing it.  Those are not motivating factors and in time you will quit because you are not doing it for the one person who really matters…YOU!

2.)    Do not procrastinate.  Jump on your fitness routine on January 2nd and not a day later.  The longer you wait the less likely you are to even begin.  Procrastination is, hands down, our favorite form of self-sabotage.

3.)    Start slow.  If you are eager to lose weight and get fit then you may be tempted to come out of the gate running.  The problem is that starting too fast for your current fitness level will lead to injury and illness.  NOTHING will derail a fitness routine life injury and illness.  Progressing slowly but steadily is much better way to go.

4.)    Set realistic and attainable goals.  You are not going to lose 30 pounds in a month so don’t make it a goal.  A better (and healthier) way is to set short term behavioral goals that can be achieved.  An example would be: “I am going to eat right every day this week and get to the gym at least 5 times.”  Notice that that is not a weight loss or inches goal; instead it focuses on your behavior.  Behavioral goals are easier to control and therefore achieve.  Achieve your behavioral goals and weight loss and fitness will be a fantastic by-product!

5.)    Track your progress.  Few things will kill your motivation like not seeing results.  On the other hand, seeing them may be the one thing that will springboard you to fitness success.  Often times when people begin a workout routine they try to assess their results the wrong way.  For example, most people want to lose weight in their mid section but this is most often the last place your body will burn fat.  So if you are only focusing on your midsection then you will become frustrated quickly.  Most people will burn fat in their face, arms, and legs first.  But if you aren’t paying attention to those areas you may miss it.  Once the fat is gone from those areas, the body will usually turn to the midsection next.  So be sure to track your progress in all areas by measuring your body fat percentage, taking girth measurements, and paying attention to how your clothes are fitting.

6.)    Allow for bumps in the road.  Your fitness and weight loss journey will not be an easy one.  You will have good days and bad days.  Even the fittest of people have bad days.  A bad day can mean skipping a workout or deviating from your eating plan.  The difference is that those who are fit don’t let one bad day turn into two, three, and four bad days.  So, if you have a bad day along the way, who cares?  Just get right back on the horse the next day.  Remember, it’s not how many times you fall down that matters, it’s how many times you get up!

7.)    Have a strategy.  I saved this for last because it may be the most important.  It’s impossible to achieve your weight loss and fitness goals if your strategy is flawed.  This will lead to a lack of results, frustration, and an abandonment of your resolution.  Burning body fat is a battle. It’s definitely not as easy as exercising more and eating less.  If it were that simple most people would be fit and obesity rates wouldn’t be growing by the minute.  You have to make sure your exercise plan is effective and ever-changing.  A stagnant exercise routine will lead to plateaus and disappointment.  You also have to make sure your eating plan is an effective one.  Eating the wrong foods, eating too many calories, or too FEW calories will all lead to fitness and weight loss failure.  If you need help with your workout strategy see a local fitness and nutrition expert in your area.

These are 7 surefire strategies that will make your New Year’s resolutions a raving success!!

Junior Glymph, B.A., AMFPT,  Certified Fitness Trainer, graduate of the Carson-Newman College and fitness professional located in Duluth and COMING SOON Perimeter, GA.  Glymph is the owner of Vision 2 Reality Fitness! Complete fitness systems and has posted more information on his website, www.TheV2R.com.  Log on to receive a copy of Jason’s latest report, “10 Quick Ways to Weight Loss…How to Look and Feel Better FAST!” or call Junior @ 770-217-1223

The 6 Questions You MUST Ask Yourself if You Want to Get Fit!!!

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Important site:

Active Clients click here to enter the Contest.

V2R client Tool box: http://V2RToolbox.viprespond.com

Important Dates:

  1. Train the Trainers #2 August 28th 2010
  2. August 21st Gun Range & Food
  3. Don’t forget about client contest month and right now.  Click here to register.

You often hear me talk about how one thing affects another with exercise and fitness programs.  For instance, if you constantly exercise without warming up, then your chance of injury is enhanced, or if you don’t address nutrition, then your body will eventually break down if you continue to exercise.  I can’t tell you how many times I’ve heard, “I just want to get a little momentum going by starting my exercise program, and I’ll worry about the nutrition later…it’s just too overwhelming for me right now”. Famous last words.

Don’t worry, this isn’t another rant to get you to eat well.  You’re all adults, and can take responsibility for what goes in your mouth.  This is more about the synergy of putting an exercise program together that works and challenges your current thought process.  You’ve heard me mention the term synergy before.  It refers to a holistic approach…combining good nutrition, strategically placed cardio workouts, and resistance-based workouts that build a little lean muscle to burn more fat.  All of this, however, doesn’t matter if your head isn’t in the right place.

As a fitness trainer, I see frustration set in all too often.  It usually comes about from as a result of a few different reasons…namely unrealistic expectations about what can be achieved with what effort, and in what amount of time.  It all really boils down to that, doesn’t it?  It’s the basis for all trainer/client arguments.  We all want to have our cake and eat it too, but like anything else in life that’s hard to do.

In this realm, my challenge to you this week is to take some time and ask yourself a few serious questions about your personal fitness quest…whether you are currently working with a trainer or not.  I’ve come up with 6 of them that are crucial.  Here they are…

1)      Am I committed? – Sounds trite, but really, this is the basis for which all successful exercise programs boil down to.  How do you really know?  A few examples…If you miss a training session, do you make it up?  Are you willing to come at a different time to make sure you make it up (even if that means getting up at the crack of dawn)?  Are you willing to say NO when the gals get together and are pressuring you to eat this or drink that?  Are you willing to make yourself a healthier version of what you are making the kids? If not, it might be time to re-evaluate some things

2)      Am I putting myself in an environment that is conducive to success? – What’s in the pantry?  You know as well as I do that if it’s around, temptation abounds!  Is your spouse supportive of your cause?  Not to meddle in your marriages or relationships, but I can speak from experience that when both parties are not on the same page, then it might be a bit difficult to keep a lean physique.  Look, you know how us guys are; sometimes we need to have things explained in black and white.  If your guy is the one that is always encouraging the, let’s say…
“high-calorie social stuff”, it might be time to have a talk with him.  Listen, I don’t know of any guy who would be against a wife’s cause to get fit.  He’ll understand….and maybe he’ll hop on board with you.  He’s getting a little spare tire too J

3)      Have I set realistic expectations based on my current fitness level? – You didn’t get here in a day, and you certainly won’t get out of here in a day.  Can you get aggressive and see major results in a short period of time?  Absolutely!  It’ll take what I like to call “massive action” though, and the journey doesn’t include excuses such as “I can’t” or “I won’t”.  Furthermore, ask your trainer to help your properly assess what is achievable in what time period for what age.

4)      Do I trust my trainer and what he or she says? – This might be bigger than you think.  Why did you hire your trainer or boot camp instructor?  That is what you did.  You didn’t just pay for an exercise class with he or she because they looked pretty did ya?  There’s a lot of crap trainers out there…I’ve seen them in action.  So the question is…do you trust them?  If not, you might want to consider getting on the same page as your trainer.  If you haven’t already, open a dialogue.  If you don’t know where your trainer stands on certain fitness issues, then have a sit down.  Communicate!  You don’t want to end up in a situation where you are going against your trainer because you heard from a friend that it’s not OK to eat carbs.

5)     Do I drink too much wine? – Just a general throw in question. (No said faces ladies) LOL

6)    Am I pushing myself to the max when I work out? – Generally speaking, best results occur when we push our bodies to the MAX!  What does that mean?  Well, it means that when you are finished, you should feel spent.  If you are spending more than an hour on any workout, then chances are you are not working out hard enough, or efficient enough.  Digressing to my statement above about “not getting here overnight”, body fat is a stubborn thing.  You must “wage war” on it to get rid of it.  That means attacking each workout like you want to get rid of it.   This includes general resistance training AND cardio.

There you have it…6 crucial questions to ask yourself.  If there is any doubt or confusion to any of the above, take some time to re-evaluate and set some goals (or new goals) to keep you motivated and focused.  Put those goals on paper and review them a couple times per day.  They’ll become ingrained, and you can’t help but be successful.  Have a great weekend!

Junior Glymph

Quotes for the week –

“Our business in life is not to get ahead of others, but to get ahead of ourselves–to break our own records, to outstrip our yesterday by our today, to do our work with more force than ever before” ~Stewart Johnson

“Did you ever wonder if the person in the puddle is real, and you’re just a reflection of him?
 ~Calvin and Hobbes

Did you know that The V2R Boot Camps in now offering a BEGINNER’S Boot Camp!  In our Women’s only Beginner’s class you will be able to progress at your own pace with the guidance and instruction from our Certified Instructors.  Each class will combine cardio, strength training, and core exercises that work the entire body.

We are limiting the spots in the Beginner’s class to ensure you receive the individualized attention needed…so that means the spots are going to fill up fast!!

This class is available during our 6am and 12:00pm classes so don’t miss out!  Click on the link below and sign up now! 

http://duluthbootcamps.com/free-class-registration.html

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!”  They will be emailed to you immediately!

SLOW & STEADY DOES NOT WIN THE RACE AFTER ALL

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I just came back from my family reunion this weekend and had a blast.  We took it back to the roots of where we started the family reunions 30 years ago in Newberry, South Carolina.  Our next family reunion is in Ocean City MD ( if you know anything about that place email me some suggestions.)

PLEASE READ THE ENTIRE EMAIL.

Updates

  1. V2R Fitness has finally implemented a FULL meal service.  We are having a tasting in a couple of weeks. If you want to visit OR order the meals just visit my page Click Here If you order make sure that you use me as a reference my team # 2220. I really URGE you to try it.

What is Meal Balance?

1. It’s 14 day meal program which includes 3 meals & 2 snacks per day . Our food isbagged individually so you can mix and match all meals.

2. It’s simple. Meats, Vegetables, Natural Dairy, some nuts.

3. It’s the way we ate 45 years ago before America had an obesity problem.

4. It’s convenient. Simply Heat and Eat. No cooking, cleaning or grocery shopping.You order online and it’s delivered to your door the next day.

5. It replaces an expense….Food.

6. Our focus is on eating habits, not weight loss. Learn to eat and you change yourlifestyle and hit your ideal weight. If you just focus on weight loss, you will gain it back95% of the time because you have not learned anything.

7. It’s delicious, natural pre-cooked / frozen food.

  1. We also sent out the save the dates for the client appreciation party so reply when you can.

Over my 12 years in fitness I have seen many different “theories” on how to burn body fat and lose weight.  By far the most common way people try to achieve the body of their dreams is by cutting calories and doing cardio.  They go for 45 minute runs, or jump on the elliptical for an hour, etc.  This is what I call “slow and steady cardio”…and it is a HUGE mistake.  While I have many thoughts on calorie cutting as well, I will save that for another day and focus only on cardio for this article.

Just to be clear, this article is for people who are looking to burn body fat and change their physiques for the better.  It is not for long distance runners or people who thoroughly enjoy running.  For these folks, slow and steady is the answer.  Just not if you are looking to drop clothing sizes and get Jennifer Anniston’s arms and legs.

So, I have come up with my top six reasons that “slow and steady” cardio needs to hit the road (no pun intended):

  1. I have better things to do.  What I mean is that slow and steady cardio takes too darn long.  When I do cardio I don’t want to be doing it for an hour or more.  I want to get in, get out, and get on with my day.  To get any significant calorie burn from slow and steady cardio you have to do well over an hour a day.  I don’t have that kind of time…do you?  That brings me to reason number 2.
  2. Minimal calories burned.  An hour of slow and steady cardio MAY burn 300-350 calories on a good day.  That is 1/10 of a pound of body fat.  That means you would have to do 10 hours a weeks of cardio to burn one pound of fat.  Sound fun?  Sound efficient?  And there is another problem here.  When you do hours of slow and steady cardio, you don’t just burn fat and that brings me to reason number 3.
  3. Too much cardio burns muscle.  Lean muscle tissue is the fat burning furnace in the body.  That means that lean muscle is THE physical location where fat is burned.  Knowing this, we must do everything we can to hold on to that lean muscle.  Slow and steady cardio robs our bodies of lean muscle.  When you run for long distances, you burn muscle and SOME fat.  Burning muscle slows down your metabolism dramatically.  This is the opposite of what we want.
  4. Very little fat loss.  Because the body burns muscle during slow and steady cardio it doesn’t need to burn much fat for energy.  Minimal fat loss is not what most people are looking for in an exercise routine.
  5. No prolonged metabolic benefit.  When you partake in slow and steady cardio you get a bit of a metabolic boost while performing the exercise.  However, metabolism returns to baseline levels immediately after completing the exercise.  Contrast this to higher intensity exercise where you can get a metabolic boost and burn additional body fat for up to 48 hours after completing your workout.
  6. BORING! Long distance cardio enthusiast should stop reading now because you will not like what I am about to say but… slow and steady cardio is boring!!!  “Hey, do you want to jump on a treadmill and stare at a wall for an hour???”  Thanks, but no thanks!

So, if slow and steady cardio isn’t the answer then what is?  As I alluded to in reason number 5, high intensity exercise is the best way to burn body fat, maintain lean muscle, and boost your metabolism for days instead of minutes.  Two examples of high intensity training are resistance training and interval based cardio.

If you know how to design a high intensity based program for yourself then it’s time to get rolling.  If you need help in this area contact a fitness professional in your area today!

Junior Glymph, Former NFL Player, B.A.,Exercise Science & Kinesiology,  A.M.F.P.T Certified Fitness Trainer, graduate of Carson Newman and the owner of Vision 2 Reality! Women’s Fitness Boot Camps and has posted more information on his website, www.DuluthBootCamps.com.  Log on to receive a copy of Junior’ s latest report, “10 Quick Ways to Weight Loss…How to Look and Feel Better FAST!” or call Jason @ (770) 217-1223.

“It’s not food if it arrived through the window of your car.” ~ Michael Pollan

Be a Guardian of Your Time

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New Announcements :

  1. Client Appreciation Party for the V2R will be in Las Vegas, Nevada  for 2011. What boot camp does that?  Make sure you get all your friends to sign up so we can tear up Vegas.  Also, look good in trunks and bikinis.
  2. Also, Out of the box trip this month will be at the gun range so ask about it  if interested
  3. New Contest Client of the week.  Every week someone will win client of the week.  The criteria to win is… 100% attendance for the week of boot camp. b.) Great effort c.) bring in a lead for some one to come and try boot camp.  The winner will win a box of protein bars.

Business of the Week

Luxe Interior Design

Diana Shivers has been a long time client, in many ways she built V2R ;-) .  She doesn’t only look awesome but her interior design skills are second to none.  Her store is on Medlock Bridge Rd. Call her on go see her.

A couple of weeks ago I sent out an article to all my boot campers outlining the 11 things you MUST do if you are serious about achieving fat loss and attaining the body that you desire.  I hope you took the time to read it!  If not, dig it back up and read it ASAP.  There is some very powerful stuff in there.

While the list of 11 things you must do to achieve results was complete and exhaustive, there is one thing that I did not include.  It is #12 on that list.  But just because it was not included on the

original list doesn’t mean it is any less important.

This one step is something that ALL successful fat burners do.  It is non-negotiable and never taken for granted.  Before I reveal the last step let me say this…one of the biggest secrets to fat loss is consistency.  That means once you find a workout and nutrition program that works, you must work that program.  That means you have to follow-through.  You can’t adhere to the program here and there or whenever it is convenient for you, you must adhere to it every day of your life.  That’s just reality.  If this seems overwhelming, well, that’s where step #12 comes in.

As one of my very dedicated and most successful clients puts it, to achieve fat loss success you must guard your time.  That’s right.  You must guard your time with the same vigilance that you would guard anything else important in your life.  Guarding your time refers to scheduling time, everyday, to focus on your health and fitness.  This means schedule your time to workout every day and do it at the same time every day.  You must also schedule time to focus on your nutrition.  That means preparing meals, packing meals if you are going to be on the go, food journaling, etc.  Once you have scheduled your times, guard them with all of your might.

The time you schedule cannot be changed, negotiated, or altered in any way.  If you allow yourself to, you can ALWAYS find things you “need” to do other than exercise and prepare healthy meals.  It is very easy to say, “Well, laundry is backing up and I really need to do that now, I’ll exercise later”.  Once laundry is done then it’s time for the kids to come home from school, next thing you know it’s dinner time and you have missed yet another day of exercise.   (This is one reason that I always recommend getting out of the house to exercise.  Trying to exercise in the house is very distracting.  If it’s not laundry, cooking, or bills that need to be paid, it’s that cushy couch that’s always calling your name.)

When you schedule your time to workout, and you don’t let anything get in the way an amazing thing happens:  You actually workout…and do so consistently.  When you workout consistently another amazing thing happens…you get real, body changing results!

Time blocking is something that every successful person in life does.  I have known several successful CEO’s in my life and they will all tell you that time blocking is something that they could never succeed without.

So, if you desire success, fat loss success, then you MUST break out the Blackberry, I-Phone, or even the antiquated paper calendar that’s hanging on the wall and schedule yourself some “me” time.  Write the time everyday that you will workout, prepare and pack meals, and food journal.  Then guard that time with your life.

Some of you may be thinking that being that anal about workout times seems a little selfish.  I say, so what?  It is okay to be a little selfish sometimes.  Especially when your health and happiness are on the line.  I have a feeling that the people closest to you will understand if not deeply appreciate it.

To give you a quick idea of how it should look, below is how I schedule my workouts and nutrition:

M-F-Workout from 1:30-2:30 (I chose this time because  it’s when things are slow for me no sessions and gym is quite.

Saturday-Workout from 9:00am-10:00am. Doing it at this time allows me to get it out of the way so I can spend the rest of Saturday with my family.

Mon-Sun-I take 5 minutes at the end of every night to write down everything ( for the most part) I can remember most of it) I ate that day.  Who knew that you could do something so powerful in just 5 minutes a day.

Sunday and Wednesday-I take 1-2 hours to prepare meals for the next few days.  This is nice because my wife and I only have to cook 2 days a week and we always have healthy meals available

It’s just that easy.  That adds up to 9-10 hours a week that I focus on my health and fitness.  Sound like a lot?  Well, consider the fact that there are 168 hours in week.  If you take 10 hours for your health and fitness that leaves 158 hours to do everything else that you want/need to do.  So…no more excuses.  Get to scheduling!  I promise it will pay off big time!

Quotes of the Week
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.  ~Doug Larson

When it comes to eating right and exercising, there is no “I’ll start tomorrow.”  Tomorrow is disease.  ~Terri Guillemets

Your Fitness and Nutrition Coach,

Junior

P.S. To register for your FREE V2R Fitness Boot Camp session, click the link below and register now:

www.The V2R.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than right before summer.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

M-M Fitness Syndrome (M-MFS)

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You need to read this Article!!!

Before I tell you the new disease raking across Georgia I want to recognize a few people:

Client of the Month:

Susan Ulshafer!!!  Susan has been great and should have been client of the month last month but lost a close one BUT thats alright.  Susan has lost 19 pounds and will and I repeat WILL lose another 20 pounds. ;-) .   She also has referred 3 new clients to boot camp!!!   Congratulations Susan YOU HAVE  won a box of NEW  WHEY Protein Shots from V2R Fitness.

Welcome New Clients:

  1. Carole Peterson
  2. Yesenia Lopez

Business of The Week

For those of you who know Bronze Mobile Tanning, you know that it  IS  THE BEST mobile spray tanning business in Atlanta.  They are now running a special if you buy one tan get one free & you also receive 10% off boot camp when you bring your Bronze Mobile Tan punch card in. That’s a Value of $75

If you know of anyone you would like to nominate for next month then click here.  Also take the quiz here

I am writing you today to discuss a disturbing syndrome that is striking Georgia at an alarming rate.  It is something that needs our attention ASAP.  This syndrome, known as M-M Fitness Syndrome, has many symptoms including stubborn weight gain, lack of confidence, an intense aversion to bikinis, and decreased overall health.  M-M Fitness Syndrome strikes a majority of Georgians and there is a good chance that you are afflicted with this terrible condition without even knowing it.  That’s the bad news…

The good news is that M-M Fitness Syndrome is 100% avoidable and reversible.  If you have indeed been stricken, you can be cured and the process begins on June 1st.  So, what in the heck is M-M Fitness Syndrome?  How do you rid yourself if you have been afflicted?

M-M Fitness Syndrome (M-MFS) is the condition that causes people to focus on their fitness from March to May (M-M stand for March to May) and ignore it the rest of the year.  I’m sure you know what I am talking about.  People with M-MFS wake up one idle March morning and realize that summer is right around the corner and that they have completely neglected their body over the previous 9 months.  Now they must make the mad “fitness sprint” to summer in hopes of being able to fit into a bathing suit again.

People with M-MFS try so hard to reverse 9 months of neglect in just 3 months and struggle like heck to do it.  As a trainer I see it every year, my boot camps explode from March to May with people trying desperately to look good for the summer.  Now, I certainly don’t mind helping these people.  It’s what I love to do but I can’t help but wonder, why?  Why do people put so much stress on themselves for those 3 months when the more logical (and far healthier) way to do it is to take care of yourself all year round?

One of the reasons that fitness is neglected during the “off” months here in Georgia is because we have cold weather.  This allows people to gain weight and cover up during the cold months.  That’s one of the reasons that fitness is a year round thing in warm weather states like California and Florida.  They can never cover up so they have to look good all year.

But is cold weather and the ability to cover up a valid excuse to ignore your health and fitness?  I certainly don’t think so.  It is actually incredibly unhealthy.  Losing weight and gaining weight every year wreaks havoc on your body and will severely decrease your metabolism over time.  If this pattern is kept up, your metabolism will slow down so much that 3 months won’t be NEAR enough time to take off the weight.

While the whole idea of neglecting your health and fitness during the cold months is a bad one, I REALLY struggle to understand why people “take the summer off” from fitness.  They fight so hard to lose the weight then the minute school is out and summer begins fitness becomes nothing but an afterthought.  This is very confusing for me.

For those with kids, summer begins when school gets out in May.  This is when many parents begin their “fitness sabbatical”.  When you fail to exercise and eat right from June to August, you have the potential to pack on a significant amount of weight.  But what some people fail to consider is that in August…it’s still hot.  The pools are still open.  You still have to wear bathing suits and shorts.  So basically you work your butt off (no pun intended) from March to May trying to get fit for summer, you enjoy the weight loss for a month or so then you are right back where you started because you couldn’t maintain your fitness and nutrition program.  Next thing you know it’s October, the weather is turning cold, and it’s time to cover up and eat your way through the holidays.  Am I the only one confused by this horrific cycle?

What would happen if you didn’t take time off from health, fitness, and nutrition?  What if you worked out and ate right year round?  How would you look?  How would you feel?  What if you never had to worry that summer was just around the corner because you were already fit?  It’s a pretty cool way to live.  You would be thinner, more toned, healthier, more energetic, and you would make all of your friends and neighbors jealous year round, not just a couple of months out of each year.  Sounds good to me : )

Never taking time off from fitness does not mean that you can never take a short break.  We all go on vacations, get sick, or life throws us a curve ball that gets us off track.  The key is to not let a week off for vacation or illness turn into weeks or months.

So, I issue a challenge and the challenge begins June 1st.  Can you commit to committing?  Can you make this the summer that you make fitness a year round venture so you can always look and be your best?  If you can commit to making your health and fitness a priority this summer, you will then be motivated to see it through all winter.  And come next March you won’t have to make the mad fitness dash to summer.  You will already be looking hot and ready for that bikini…

What do you think?  Are you up for the challenge??? To prevent this disease we are doing a join boot camp in June get July 50% off.

Please take this quiz if you haven’t taken it please take it here:

If you haven’t taking the quiz about the myths of dieting to see if you can claim you a gift then click here:

TAKE THE QUIZ FOR ACTIVE CLIENTS ONLY!!!

(By the way, in case you haven’t figured it out yet, I totally made up M-MFS.  It’s not a real condition : )

Quotes of the Week

“No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office.” -George Bernard Shaw

“Probably nothing in the world arouses more false hopes than the first four hours of a diet.” - Dan Bennett

Your Fitness and Nutrition Coach,

Junior

P.S. To register for your FREE Week of BodyBack! Boot Camp, click the link below and register now:

www.DuluthBootCamps.com

www.TheV2R.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than right before summer.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Healthy Snack Ideas & Kitchen Exorcism

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The Grocery Tour Boot Camp was fun here is the recap:

Grocery Tour Boot Camp Recap Click Here

Attendees from Tour:

  1. Bobbi Hamil
  2. Susan Ulshafer
  3. Ashley Lane

Here are some of the interesting questions that I was asked:

  1. How do I read the food Labels? ( Click Here )
  2. How much good fat should I consume per day ?
  3. How Much Fat Can I Eat?
    Your Total Daily Calories
    Recommended Maximum Calories From Fat
    Recommended Maximum Grams of Fat*
    Recommended Maximum Calories From Saturated Fat**
    Recommended Maximum Grams of Saturated Fat
    1,600
    400 to 560
    44 to 62
    112 or less
    12 or less
    1,800
    450 to 630
    50 to 70
    126 or less
    14 or less
    2,000
    500 to 700
    56 to 78
    140 or less
    16 or less
    2,200
    550 to 770
    61 to 86
    154 or less
    17 or less
    2,400
    600 to 840
    67 to 93
    168 or less
    19 or less
    2,600
    650 to 910
    72 to 101
    182 or less
    20 or less
    2,800
    700 to 980
    78 to 109
    196 or less
    22 or less

    *By following this, you will get the recommended 25% to 35% or less of your calories from fat.
    **By following this, you will get the recommended less than 7% of your calories from saturated fat.

Welcome to the Family New Clients to V2R:

Julia Karen

Karen Jones

Susan Hudlow

A couple of weeks ago I sent out a list of my favorite breakfast recipes and I received a lot of requests to make a list of healthy snacks as well.  These are the meals you eat between your main meals (b-fast, lunch, and dinner).  These are extremely important meals and cannot be skipped.  I often hear people say they missed a meal because they just didn’t know what to eat.  Well, after reading this, that should no longer be an issue.  So, without further adieu…here is a list of some of my favorite healthy snacks.

Cottage Cheese and a Fruit/Veggie Mix
½ cup low fat or fat free cottage cheese
Fruit of choice (i.e. apples, berries, banana, etc)
Veggie of choice (i.e. carrots, broccoli, etc)

Leftovers
When you are eating 5-6 meals a day there really is no distinction between snacks and meals even though they are called something different.  For mid-meal snacks I often just eat leftovers from the day before.  Don’t be afraid to do the same.

Nuts, Turkey Slices, Triscuits (here you get healthy fats, protein, complex carbs)
Handfuls of Almonds, walnuts, etc
4-5 Turkey slices
5-6 Triscuit crackers

Hard Boiled Eggs and Fruit
2-3 hard boiled eggs
Fruit of choice

Homemade Whole Wheat Pita Chips and Hummus
Cut whole wheat pita bread into small triangles.  Drizzle with olive oil and sprinkle with garlic salt.  Bake in the oven at 450 degrees for 5 minutes.  Dip in hummus.  For added protein you can have a low fat cheese stick, turkey slices, lean ham slices


Some other ideas to consider
Low fat cheese sticks and fruit, Protein shakes and fruit, Peanut butter and low sugar jelly sandwich (go light on the jelly)

Hopefully that gives you some ideas.  These are only a few of your options.  Feel free to experiment and come up with your own healthy recipes.  When you do, pass them along!

If you are serious about getting lean…you must exorcise the demons!

You may be wondering, what in the world could I mean by exorcizing the demons?  What do demons have to do with my physique?  Where can I find these demons???  Well, all you have to do open your pantry, cupboard, or fridge and the demons will be staring you in the face.  That’s right, the demons I am referring to are those unhealthy foods that we inexplicitly keep in our house even though we KNOW that they are keeping us from accomplishing our goals.

Even if you have kids or your husband is John Goodman, there is no good reason to have a house full ice cream, cookies, and Doritos.  This is especially true if you have a weakness for these foods.  If you have a soft spot in your heart for ice cream, more often than not you are going to forego the cottage cheese and fruit for several spoon fulls of Chunky Munkey.  So why live with the temptation?  Life is hard and stressful enough as is.  There’s no need to try to resist those creamy delights when you get hungry.  That’s just miserable.

But, what if those foods weren’t around?  What if when you got a craving for chocolate chip cookies, there were none in the house?  I’ll tell you what…you wouldn’t eat them!  Those who are truly successful at fat loss are the ones who do not continue to surround themselves with crappy yet delicious foods.  We are not super heroes after all.   We will all give in after a while.

And did you know that eating a few chips, a cookie, and couple of pieces of candy in a day can add 500 calories to your day?  That’s 3500 calories a week and 182,000 in a year.  That is an incredible number.  It is also senseless.  A few chips, cookies, and a piece of candy may not seem like a lot…but as you can see it is.  But if these items weren’t in the house then that would be 182,000 fewer calories you would eat in a year.  How much fat could you burn if that were the case?

So, if you are serious about fat loss and you really want a body that won’t quit this summer, perform a kitchen exorcism today!  Get the junk out!  And don’t worry about what your children or spouse will eat because guess what?  They don’t need it either!!  There are plenty of healthy snacks out there that your family will eat.  They may resist at first but over time they will thank you!

Some of you reading this will ignore the advice and continue to keep the bad food in the house but please know that you do so at your own peril.  Unless you have unworldly will power your body will never transform and you will never look how you always dreamed!

***If you are considering performing a kitchen exorcism but feel guilty about throwing out food, then take the food to a food bank or your local church.  This way you can get fit and feed the hungry at the same time!!

Quotes of the Week
Processed foods not only extend the shelf life, but they extend the waistline as well
-Junior
Our health always seems much more valuable after we lose it
-Unknown

Your Fitness and Nutrition Coach,

Junior

P.S. To register for your FREE V2R Fitness Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Delicious (and healthy) Breakfast Ideas

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Delicious (and healthy) Breakfast Ideas

Ok what a great party at the W Hotel for the client Appreciation  Party.  It was a GREAT time and turnout.  I really want to thank you for coming out. The V2R Fitness has sooooo much planned for the future.

But back to the real life.  I have to keep you informed on how to get the best body.

As most of you know, I teach that to optimize fat burning you must eat 5-6 smaller meals a day.  These meals obviously begin with breakfast.  Breakfast has been touted as the most important meal of the day and for good reason.   Breakfast not only jump starts the metabolism for the day but it also stabilizes blood sugar helping you make better food choices throughout the day.

Although most of us know that breakfast is important, I still get people telling me that they skip breakfast because they aren’t hungry, or they don’t like eggs, or they get sick of eating the same things.  So in an effort to help the cause, I put together seven of my favorite breakfast recipes for your devouring pleasure.  Hopefully you will find one or two that tickle your fancy (my grandmother used to say that : )

Here they are:

French Toast

2-3 slices of whole wheat bread
2 eggs or 1 egg and 2 egg white
½ cup skim milk
1 tspn Cinnamon
1 tspn Vanilla extract
Sugar free syrup or fruit
Directions:  Mix eggs, cinnamon, vanilla extract, and milk in bowls.  Dip bread in mixture coating both sides.  Cook in pan until golden brown on both sides and all egg is cooked.  Top with sugar free syrup and/or fresh fruit.

Protein Pancakes

1 cup LF cottage cheese
1 cup plain uncooked oatmeal
6 egg whites
1 tsp of vanilla extract
1 tsp cinnamon
Directions:  Put above ingredients in a blender and blend into a batter.  Heat skillet to medium/medium high.  Pour batter onto hot skillet, cook on each side until done.

Omelet

2-3 eggs (or 2 eggs and two egg white)
Salt and pepper to taste
Veggies of choice
Low fat ham
Low fat cheese
Directions:  Spray a 10- or 12-inch non-stick or cast iron skillet with a thin coating of cooking spray, and heat over medium heat.  Beat eggs, salt and pepper until light and fluffy.  When skillet is hot, pour the egg mixture in.  As the omelet starts to set, lift an edge of the omelet with a spatula and tilt the pan so that the runny, unset portion of the omelet can run underneath and start to set. Repeat on the opposite side.  When the omelet is just about completely set, sprinkle the cheese, ham, and veggies over half of the omelet. Fold the other half over the “toppings” half. Slide onto a plate, and serve.
Serve with fruit

Breakfast Shake

½ cup uncooked oatmeal
1-2 scoops of Isopure protein powder (your flavor of choice)
1 serving of fruit (again, your choice) approxiamately 8 oz
½ cups of skim milk
Ice
Directions:  Put above ingredients in blender and blend until smooth.  Pour into glass and enjoy!

Parfait

1 cup of low sugar/low fat yogurt ( I like Greek Yogurt)
1 serving of fruit (your choice)
Low fat/low sugar granola
Directions:  Top yogurt with fruits and sprinkle with granola.  This is very low calorie and carb heavy so have this with eggs or another lean protein.

Homemade egg mcmuffin

1 whole wheat English muffin
2 eggs (scrambled or fried)
1 piece of Canadian bacon
1/8 cup of low fat cheese
Directions:  Cook the eggs and brown the Canadian bacon.  Top the eggs with cheese and place everything into the English muffin.

Protein Oatmeal

1 serving of low sugar oatmeal
2 scoops of protein powder
Directions:  Mix oatmeal with water or milk and cook per the directions on the container.  Stir in protein powder and serve.  This should be served with 1-2 eggs and 1 piece of fruit.

Energy Drinks-Good? Bad? Or is it all in your mind???

Over the past few years energy drinks have become all the rage.  Red Bull started this phenomenon and the industry has literally exploded.  There are energy drinks out there called Monster, Rock Star, Full Throttle, Amp, Venom, and even Crunk.  Sounds delicious, huh?

So, are these energy drinks really doing what they say they are…giving us energy?  A few months ago I read a study that looked into the energy drink trend and this is what they found:

They broke the participants into 2 large focus groups.  Group one was given a typical energy drink and were told that the drink would increase their strength, endurance, and energy output.

Group two was given the same drink but they were not told it was an energy drink and were not told anything about the effect it would have on their energy, strength, and endurance.

The results were that group one showed an increase in overall strength and endurance while group two showed no measurable change.

So what does this tell us?  This study shows that energy drinks themselves have little to no effect on energy, strength, and endurance.  The chemicals in these drinks do not translate to energy in the body.  True energy comes from carbohydrates not taurine or caffeine or any of the other items in energy drinks.

The fact that group one had increases shows that it was their mind that caused the increases.  When they were told that the drink would cause these increases to happen their mind believed it so it happened.  This shows just how powerful the mind is.  If you believe you can do something you probably will.

So the next time you are looking for a bump in energy stay away from the Crunk Juice and opt instead for complex carbs and a good night’s sleep!


Myth Buster-Heating Olive Oil Makes it Less Healthy

This is a question I have gotten quite a bit lately.  Somehow a rumor got out that heating olive oil lessens its nutritional value.  This is actually far from the truth.  While heating olive oil to excessive temperatures COULD evaporate the alcohols and esters (these are what give olive oil its delicate taste and fragrance) causing the taste and smell to be effected, heat has no discernable effect on the nutritional content.

Some oils can transform into trans-fatty oils when heated but olive oil is not one of them.  Olive oil is highly monounsaturated so it is very resistant to oxygenation and hydrogenation.   Oxygenation and hydrogenation are what cause oils to transform into trans-fatty oils.

So, feel free to cook with olive oil at your leisure knowing that you are consuming a wonderful source of essential fatty acids.

Quotes of the Week

“What looks good to the eyes is forever on your thighs”
-Author Unknown

“I’ve been on a low calorie diet for 2 weeks and all I’ve lost is 14 days of my life”
-Totie Fields

Your Fitness Coach,

Junior

P.S. To register for your FREE The V2R Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Now, Here’s Something N.E.A.T. to Consider

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I will always starts with the Cardio routine for the actives but this week is a lot different.

And for some people……  I wont use words like thingy LOL!!!  They know who  I am talking about.

We are only going one day of cardio. The other three day I want you to implement the NEAT principle all week.

Day 1

Run Backward for 10 mins. at 4.0- 4.5 MPH at the highest incline.

Day 2,3,4, and 5

Do the blog do the tenth power.  ( Trust me the Husband’s DID NOT put me up to this) :-)

We are always looking for more ways to burn more calories and in turn burn away more stubborn fat.  Common sense says to exercise and eat better and rightfully so.  While that is the right way to go, there is a super sneaky way to burn an extra 2000 calories a day without adding any additional exercise to your routine.

Because I have not done the Nutrition seminar, which I think is in dyer need for a lot of V2R Clients I we want to be there to support you through this whole process.  I will be getting it done after the client appreciation night on the town.

How is this possible?  Introducing…N.E.A.T.

What is N.E.A.T.?  This is a relatively new acronym that is gaining steam very quickly.  N.E.A.T. stands for Non-Exercise Activity Thermogenisis.  Although it sounds complicated, the concept is not.  The meaning is actually very simple: spontaneous activity.  Spontaneous movement is any movement that you perform in a day.  For example, getting up and walking to the restroom is spontaneous activity.  In fact, every time you stand up and move you are engaging in N.E.A.T. and you know what else…you are burning calories.  Every time you move you burn calories.

It stands to reason that the more you simply move, the more calories you burn.  This may sound too simplistic to be effective but nothing could be farther from the truth.  We are just beginning to realize the power of N.E.A.T.  As I said above, if you make a concerted effort to move more throughout the day, there is potential to burn an additional 2000 calories a day.  That is a staggering number!

Recent studies show that:
•    Obese people sit for 164 minutes longer than lean people
•    Lean people were upright for 153 minutes longer a day than obese people
•    The lean group burned an average of 350 extra calories each day (36 lbs a year) by walking and standing more throughout the day.

If that isn’t enough to get you off the couch or out of the chair, then I don’t know what will.

In the study neither the lean people nor the obese people participated in any additional exercise.  The calories burned were a direct result of simply…moving more.

Here are some ideas that you can put into practice today to help you achieve the extra 2000 calorie burn and start burning the calories now:

•    Get off the couch and play with the kids ( I don’t have any but I burn a lot with Brad’s kids they are beatiful)
•    Take the stairs instead of the elevator (You’ve probably heard that before but now we know just how powerful that is)
•    Park further away from your office or the shopping center.  I try this with Mary, my wife in the car and sometimes it turns into an argument LOL. :-) be very careful
•    Do house work (My wife has been telling me to do this for years : )
•    Take a walk at night with the family
•    Stand up and move around as much as possible (when at work or at home).  I like to see the ladies get up often to fill their V2R 32 oz. water bottles up.  Small but effective.

In order to burn a whopping 2000 extra calories a day you must commit to this.  That means making a real effort to get up and move whenever possible all day long.  If you can do this, the long term results will be well worth it.

Please do not take N.E.A.T. as a replacement for exercise.  That is definitely not the point of this article.  Resistance training and cardio do FAR more than simply burn calories.  N.E.A.T. is just a way to ramp up the calorie burn when not engaged in exercise.

So, why are you still sitting in front of your computer?  Get up already! : )

Fat Loss Myth of the Week

Myth:  Sweating equals weight loss
Truth:  Perspiration has no relationship to weight loss when exercising – it serves as a response to cool down the body when it heats up and is not an indicator of calorie or fat burning.

Quote of the Week

Those who do not find time for exercise will have to find time for illness
-Earl of Derby

To Your Health,

Junior

P.S. To register for your FREE V2R Boot Camp session, click the link below and register now:

www.DuluthBootCamps.com

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Time Saving Fitness Tips

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Time Saving Fitness Tips

This post was written by Junior Glymph on February 14, 2010
Posted Under: Nutrition
THE CARDIO ROUTINE FOR THIS WEEK IS:
DAY 1: True interval training 30 sprints as fast as you can go for 10 seconds and then rest for 15 seconds. This one is a good one. Try to find some one to compete with if all possible.
DAY 2: Good slow pace jog and a yoga class IF you can’t find one please have a 30 minute stretching session.

Want to annoy a fitness trainer?  Repeatedly tell him or her you don’t have any time.  Here I go again,  gotta stop before I offend.  Really though…it’s not so much that we get annoyed, it’s more out of frustration of knowing what we know, teaching, and seeing the consequences of the self sabotage of “not having enough time”.  Think about it.   How often do those words come out of your mouth?  I’ll bet quite a bit.  Along with the old, “things were just crazy this week”, and “I was going to, but….”.  Now, don’t misunderstand, I get it.  I’ve been there.  I am there.  I do understand that there are time constraints to your daily and weekly routines, and sometimes they really throw you for a loop.   We trainers are guilty of falling into the same traps…so you’re not alone.  What we do know, and I can speak from experience, is that the more these excuses come out of your mouth, the more the body fat goes up.  That’s where we come in….

I know what you’re looking for.  You want life to be convenient.  We all want that.  Problem is, there are not always easy solutions to complicated problems…like fitting in exercise and a healthy eating regimen into your life.  So, in the spirit of offering solutions to time issues, I’ve come up with a bunch of time-saving tips that can aid you in your fitness quest.  Some of these may be obvious, and some not so much, but at least if you take a few of these and apply them…you’ll be much better off. Here they are…

First, let’s start with cardio.  It’s easy to skip cardio on a day that you don’t have a date with a trainer.  What does that tell you is the problem?  Yep, the appointment.  You have a calendar for everything else, so schedule your cardio sessions with yourself, just as you would with your trainer.  That might eliminate many problems right there.  OK, now let’s assume you are booked to the brim on cardio day.  A few things you can try…

1)    Cardio at kids sporting events – most of these events have grass fields, and/or bleachers.                                       How bout some sprints?

You’ll most certainly have some time during warm-ups to give yourself a quick 10-15 minute burst.  You might even start a trend.
2)   Cardio during your lunch break – I’ve often seen folks walking/running in the parking lots of various businesses during lunch breaks.  Clients have often talked to me about running stairs in their office buildings, if they have them.  Another thing, too, you might even be more productive at work if you can step away for a half hour and get your body moving.  If nothing else, take 10 minutes during a lunch break in your office and stretch. (for you sedentary job folks)
3)   Cardio before breakfast instead of coffee time – nothing wakes you up better than an invigorating workout.  Many of us rely on the false “energy” of a cup of coffee.  You could get a great interval workout in the time it would take you to sit awhile and drink a cup of coffee, and you might ween yourself off the dehydrating beverage (as tasty as it is)
4)   Cardio while you are watching Grey’s Anatomy – an obvious one, but why not use the time that you sit to watch your favorite shows as a fat blasting cardio session?

Next, let’s talk a little nutrition, which I will be working on my seminar for after the client appreciation day.  If someone asked me the question I get asked the most from a nutrition standpoint, it would be….”what bars are good?”  I know why I get asked it.  All you have to do is unwrap the little package and go to town.  Truth is, and we’ve talked about this, is the more you live out of a wrapper, box, can, etc, etc, the worse off your body’s ability to burn fat will be.  There are some decent options, many of which we have, or will talk about during our grocery tours, but from our teachings you know that 15 grams of sugar, or 6 grams of saturated fat are hardly a recipe for burning fat all day long but IF you must in many cases grab one thats why I do provide them like I said before I am a realist.  So, the first thing I will do is give you a list of tips that can help you throughout your day, then I will give you a few examples of actual snack combinations you can roll with to make things a bit easier.

1)   Cooler in the car – took me awhile to get to this one, but for Christmas my wife bought me a cooler for the car that plugs into the little outlet thingy.  I think Igloo makes it (who else).  Some days I’m in the car for 3 or 4 hours, driving all around town.  Can you relate?  At least if I have something to keep some healthy food cool, I’ll be less apt to stop at a Chik-Fil-A. This one is a little extreme but HEY if you like it incorporate it.
2)    Planning ahead – sounds silly, but this might be the thing that gets us in trouble the most.  If you go into your day not having any idea about how your eating regimen will go, odds are the outcome will be “ehh”.  Not saying you have to pull out a spreadsheet and plan to the tee, but an idea of how your day will go can be huge, and might be the thing that can help you the most.
3)    Cooking the night before, or on Sunday – an old practice of Mary and I is to cook a few meals on Sunday night for the week ahead, well she cooks it :-) .  If you were planning on cooking every night anyway, why not double, or even triple up the recipes so you have lunches and snacks for the days ahead?  That way you are not scrambling for lunch the next day.  Doesn’t even have to be full meals too, as you can boil up some eggs for breakfast so you don’t have to stand in front of the stove the next morning while getting the kids ready.

Here are some quick, healthy options to keep you fueled when you’re on the go…

1.   Cottage cheese and fruit -  preferably lower, sugar, higher fiber options like berries and apples

2.    Low fat cheese and low fat Triscuits – Cabot has a great 75% leaner cheese that you can slice up and take with  you in your new cooler

3. Low fat cheese and fruit
4.    Boars Head Lean deli meats with fruit, or Triscuits – stick with only a serving of the triscuits, as the carbs can add up

5.    Bars – though I am not crazy about them, some are OK every once in awhile.  Try to use them only as a last resort.  Pure Protein, Zone, Kashi Roll Bars, Luna, South Beach, and my favorite POWER CRUNCH BAR ( had a lot of success with them) are some of your better options, but again, even these may have a bit too much sugar as compared to protein and fiber.  Shaklee puts out a pretty healthy bar, and can be ordered through me, if you are interested.

6.    Deviled eggs with hummus – instead of the traditional recipe for deviled eggs, use hummus instead of the usual concoction with the egg yolk.  The hummus, though still high in fat (the good kind, at least), is a lower saturated fat option, and offers a good source of carbohydrate (with having a chick pea base)

7.  Non-Fat Greek Yogurt -seems to be the rage.  Truth is, this stuff tastes like sour cream.  So, the trick is to drizzle a little honey (and I mean a little drizzle)  and add some walnuts, and maybe a little fruit if you don’t like honey.  Greek yogurt is packed with protein, so it can be a great snack or mid-meal source of the stuff. (Recommended by Susan Ulshafer)

Finally, what about actual resistance workouts?   Sometimes we just can’t make boot camp, be it because the kids are sick, or you are out of town.   What do you do?  For starters…

1)    Body weight workouts – you can do wonders with your own body weight.   You can get a great workout in 20 minutes in a hotel room, or in front of the TV by using your own bodyweight.  While it may not be as great as a full hour workout at camp, you can at least do enough to keep pace and not lose a step.  Squats, hip raises, situps/crunches, and dips are just some of the basics you can blast your body with in a short period of time.  See your trainer for some ideas in this realm.

2)   Basic weight circuits – take some time to learn the basics of weight training…ie squats, pulls, rows, etc so that you can do your own workout with free weights or machines if you have them.  You can also use resistance bands.  They are light weight and portable so you can take them along on trips.   Again, your trainer can give you a basic circuit to do if you are out of town, or have some weights in your basement.

3)   Practice while you cook or are hanging around the house – this may seem silly, but you can practice some moves that you might be having some trouble with in your kitchen while you cook.  Beginners can practice squats with the help of the counter to stabilize.  In addition, those of you who have balance issues can work on this aspect of fitness by simply standing on one leg at a time for a given time period, and use the counter to keep you from falling.   Working on these things at home can make for much more effective workouts during boot camp.

There you have it.  All of this seems simple, but you must take the time to apply some of this stuff.  Sometimes it’s the little things that hold us back from achieving the body we want.  Use some of these quick solutions and get a little momentum going.  If you are still having trouble, ask yourself  the question…was time really the issue, or something else?  Something to think about the next time you tell someone, or yourself that you don’t have time.  Perhaps that makes you uncomfortable?  That’s OK..it’s how we grow.  So start out with one or two of these, and let the good habits perpetuate.  Good luck!

Your trusted health and fitness expert,
Junior Glymph

P.S. To register for your FREE V2R  Boot Camp session, click the link below and register now:

http://duluthbootcamps.com/duluth-boot-camp-registration.html

Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works!  There is no better time to begin getting fit than January.  Be sure to register now as spots fill up VERY fast this time of year!

If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!

Love, Peace, and Fitness

Junior Glymph