Weekend Ritual


I’m sure you know nutrition plays a major role in your fat loss program.

But as the saying goes, “it’s not what you know it’s what you do”.

So if you want to eat better you need to do it on purpose not by accident, and on purpose starts with a plan.

So the Sunday Ritual is a plan. Do the Sunday ritual every week, no matter what. It can be done on any day of the week (preferably a day you don’t work or have a little more time).

If you are unfamiliar with it, here’s how it works.

Step 1 – Planning (5-10 minutes)
Review your meal plan (all my clients get this from the start), cook book or find some healthy recipes online and pick out your meals for the week.

Some days you will eat the same thing. Remember, you are trying to make things as simple as possible. Less variety saves time and makes meal planning and preparation easier (and these are the area’s most people drop the ball).

Step 2 – Create a shopping list (5-10 minutes)
Review all the meals you selected for the upcoming week and create a shopping list based off of that. Write down all the ingredients you will need for the entire week.

Step 3 – Go shopping (30-60 minutes)
Take the shopping list you just created to the grocery store and buy everything on it. Do not get junk that is not on your list. When you bring in healthy food in to your home, you will eat it. When you bring in junk food you will eat that.

Do not use the excuse that it’s for your spouse, or kids. Then you have to rely on willpower, which for most doesn’t last very long. If you want a treat that is fine, just make sure you save it for your 10% splurge (90% of the time you will eat healthy).

Step 4 – Get Cooking (1-2 hours)
Cook your meals for the week (at minimum cook all your lunches and dinners) and refrigerate and freeze them.

This will ensure you eat healthy throughout the week, especially on those days you don’t have time to make something healthy and end up going through the drive through or having some less than healthy frozen meal.

The point is to be consistently eating healthy meals which are as convenient as opening a bag of chips.

That’s it!

Now before you dismiss this and say, “That’s too much time to prep, shop, ect.”, I encourage you to try it first for a few weeks and see how easy this weekly investment makes eating healthy for the entire week.

Don’t think you have to do this for the rest of you life. Commit to six weeks. Pretty soon you’ll like the way you look and feel.

BREAKTHROUGH: IS YOUR WORKOUT ROUTINE KEEPING YOU FROM GETTING LEAN?

We Have A New Ground Breaking Fitness And Fat Burning Workout Program Designed To Melt Away Fat From Your Trouble Spots And Help You Lose Pounds And Inches In Just 6 Weeks!

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5 Biggest Fat Loss Mistakes


When it comes to fat loss there are five big mistakes I see people make over and over again. I know, you know the secret is really not a secret, diet and exercise, right?

Well yes, but it must be properly prioritized. Check below and see what I mean

Mistake #1 – Not taking nutrition serious enough
Mistake #2 – Not building muscle
Mistake #3 – Not doing High Intensity Interval Training or Metabolic work
Mistake #4 – Doing too much cardio
Mistake #5 – Thinking going for a walk is just as good or better than strength training

You may be doing some of these things and that’s great, but it’s the prioritization of these five that is the key.

Watch the video to see how to prioritize nutrition and exercise for optimal fat loss results.

BREAKTHROUGH: IS YOUR WORKOUT ROUTINE KEEPING YOU FROM GETTING LEAN?

We Have A New Ground Breaking Fitness And Fat Burning Workout Program Designed To Melt Away Fat From Your Trouble Spots And Help You Lose Pounds And Inches In Just 6 Weeks!

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Holiday Eating Tips

Guest writer here today!  This is Brianna, aka Tony’s wife.

I’m helping out with some tips for getting through the food gauntlet that is the Holidays.  This post may be a bit long since I’m giving you all seven tips at once!  Most can be used any time but with food being such a focal point this time of year it helps to be reminded of some basic strategies to help curb the tendency to overdose on all the awesome food coming your way.

#1 – Eat slowly

How would you eat a stink bug? Slow? Fast? Chew it 20 times? Swallow after two chews?

I’ll bet you would chew it just barely enough to get it down your throat and you for sure would not want it to sit on your tongue all day. Eating quickly is the way to eat something gross.

The other day I had this yummy noodle dish and I wanted to eat more just because it tasted so good!  Since I was full I stopped but tI still wanted to eat more.  Sometimes we overeat to taste more of a good flavor or feel the texture of the food.

If you are eating a tasty meal, s l o w   d o w n. Let the food stay in your mouth, taste the flavors, take time in between bites.  Don’t rush through the meal. Engage in entertaining conversation while you eat.

Eating slowly also lets you know when you are full before you’re stuffed. You feel full after the stretching of your stomach sends signals directly to your brain. Other signals come from hormones triggered by nutrients entering your blood stream. These chemical signals take longer to kick in. If you eat super fast, you don’t get the message that you’re full or have eaten enough until you’ve already overeaten.

“Eat fast to overeat, eat slow to eat just enough.”

 

If you watch a food eating challenge, like eating a three course meal in under 45 minutes, you may notice that most of the progress occurs within the first 15 minutes while the challenger eats incredibly fast.  If they take longer than 20-30 minutes, their brain realizes its time to stop and their progress slows dramatically as the body screams for an end.

Bottom Line:

Eat fast if you don’t want to taste your food and you want to overeat. Eat slow if you want to taste your food and eat just enough.

 

#2 – Chew your food

This goes along with tip #1, eating slowly. If you chew your food more times, you will eat slower. The action of chewing and the sensation of food on your tongue stimulates saliva production. Food suspended in saliva allows your taste buds to better detect flavors. If you’ve ever experienced dry mouth and tried eating, I’ll bet your food had hardly any taste.

If you are eating your cheat meal, you definitely want to chew it well so you get all the flavor out of it you can.

“Chewing food is a good thing.”

 

There is also a digestive benefit to chewing. The enzymes in your saliva start breaking down your food before it even gets to your stomach. Our body utilizes the mouth, stomach and intestines to maximize absorption of necessary nutrients. Remember, food is really fuel to sustain life, so help your body be fuel efficient by allowing each part to do its function.

 

#3 – Keep your nutrition tight 90% of the time

This time of year you really need to stay on track with your nutrition most of the time so you can afford to partake in some of the rich food that comes with the holidays. If you have a big family gathering or catered company party at the end of the week, pay strict attention to what you eat the whole week leading up to the event.

“Choose your calories wisely.”

 

Stay away from the candy bowl that arrived with Halloween and has sub-leased desk space until Valentine’s Day.  Cut your usual coffee beverage for the next month and a half to make room for festive eating. Decline the typical muffin, doughnut or bagel at the morning meetings.  Normally you may get to include all the things above but this time of year you may need to nix those extras in order to maintain your 90% compliance.

If you get derailed once or twice, don’t use it as an excuse to go totally nuts. Get back on track and move forward.

 

#4 – Splurge only on the foods you LOVE

If you’ve been following your nutrition plan 90% of the time you can indulge in something that doesn’t qualify as a 90% menu item. Make sure you save your splurge for the foods you absolutely love, love, love.  Sure that store-bought sugar cookie may be good but if your favorite cookie of all time is the peanut butter cookie your mom sends every year, then forget about the so-so sugar cookie and go for the peanut butter one.

Chances are you are already looking forward to specific foods that only appear this time of year.  Lots of people have lists in their heads of the things they can’t wait to eat for the holidays.

“Pie, anyone?”

 

Stuffing or dressing, macaroni and cheese, potatoes au gratin, cranberry sauce, gravy, hot cocoa, cookies, candy, the list goes on and on.  That’s okay, just prioritize or rank your reward foods, don’t settle for the 8 – 12th place dishes, go for the 1st -4th place dishes. Why waste your tasty reward on just any old food?

 

#5 – No Guilt for 10% Treat Meals

If you have prepared your healthy lunches, added in several servings of vegetables each day or complied with whatever healthy eating plan you have mapped out 90% of the week, then you need to allow yourself to enjoy a reward meal. Beware of attaching guilt to your reward meal, it ruins the fun! If you’ve earned it, go for it, feel the joy. If you haven’t earned it, correct your course and get as close as you can to hitting 90%.

“Beating yourself up does almost no good.”

 

For most people the all work and no play adage applies to your eating plan as well. You need periodic boosts to help you sustain the nutrition habits that you don’t enjoy as much or the ones you find difficult to put into practice.

If you give it power, guilt can turn into a destructive emotional and mental state with undesirable effects such as enhancing your perception of negative aspects of your life and causing you to make poor decisions that do not benefit you.  Instead, convert those brief feelings of guilt into positive power to help you forge ahead with your nutrition plan.

 

#6 – It’s OK to Say No To Food

Scene: Crowded living room, delicious smells coming from the kitchen, lots of loved ones, lots of food. A loved one is lovingly urging you to eat up.  She is telling you to try this, taste one of these and have another one of those.

You’ve committed to not over-eating, so now what? It is okay to say no thank you to offerings of food. You are not being rude. Prepare your strategy and what you’ll say ahead of time so you are not caught without a plan.  Do what you need to do.

“You do not need to make others feel comfortable with your food choices.”

 

Take a moment right now to plan out a couple responses.  I’ll get you started with a good one, “No thank you!”

 

#7 – Reprogram Your Buffet Mode

Enter the buffet. The objective at a buffet seems to be to eat as much as possible. Most are marketed as, “All you can eat,” with the point being to stuff yourself; I call this Buffet Mode.

Family dinners often feel like an all you can eat buffet, prompting you to go into Buffet Mode. I hear this in a robotic voice, “Buffet. Mode. On.” or in a smooth artificial female voice, “Initiating Buffet Mode, now.”

It’s time to reprogram your Buffet Mode. Plan to eat just enough of only what you truly feel like eating. If you love everything offered, serve yourself very small one or two bite helpings. You’d be surprised how a tiny serving will give you the taste and satisfaction you want, especially if you are indeed sampling many dishes.

“Buffet Mode successfully updated.”

 

Map out your buffet or family dinner plan of attack!  Take a walk through to see what is being offered and choose the foods you want to eat the most.  Don’t waste real estate on your plate with foods you don’t like that much.  If you served yourself something and find it doesn’t taste as good as you thought it would, don’t eat any more.  Stop.

Just because there is a lot of food, doesn’t mean you have to eat a lot of food. Just because you paid $45, doesn’t mean you have to eat (what you estimate to be) $45 worth of food.  Just because someone is pushing you to eat more, doesn’t mean you have to eat more.

 

Bonus Tip

Keep up with your workouts, they help keep your mind and body on track.  Missing workouts can be a gateway to overeating and tossing your whole nutrition and exercise plan out the window for six weeks.

 

Recap

If you are looking to keep yourself from overeating or overindulging for the next 6 weeks, you want to pick and choose wisely.  It will require you to think before you eat; you can’t be on a “see” food diet.

“I’m on a seefood diet, when I see food I eat it.”

 

Plan to succeed so you will succeed.  Remember why you are being mindful and purposeful with your nutrition.  Remember that it is possible to enjoy the holidays without overeating.  Remember how good your body feels when you eat clean.  Remember you can indulge without overindulging.

Enjoy your family, friends and food on your own terms.  Wishing the best for you and your family these holidays and the new year approaching.

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21 Day Water Challenge


Whether you do new year’s resolutions or not, if you want to get healthier, look better, or improve your fitness improving the way you eat is going to have a positive impact.

Here’s a few places to start…
Eat smaller portions
Drink more water
Eat more green veggies

The key is you’ve got to get started. Over the next 21 days get going on the water with this 21 day challenge.21 Day Water Challenge

To download the calendar, right click, then click “Save image as”

If you’re looking to get an exercise program built around your goals, see if Online Fitness Coaching is right for you.

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Look Your Best


If want to drop some fat and look your best, you don’t need to start
with a complete diet overhaul, but you do need to start!

Just a few simple changes in your diet can help you reap big fat loss
rewards assuming you have some sort of workout going on.

fit models

Tip #1 Eat one cup of vegetables with each meal.
This means more fiber and fewer calories and excellent for fat loss

Tip #2 – Eat one palm sized serving of lean protein with each meal.
This can be chicken breast, tuna, salmon, turkey breast, or beans to name a few.
This will help keep you full and store less fat on your body.

Tip #3 – Eat slowly and stop eating at 80% full.
This controls portion size and prevents overeating without having to count calories.

… and if you don’t have some sort of workout going on then go you may
be interested in our 2014 Total Body Transformation membership at Workout Quest
save 25% now. Ends Black Friday, 11/29 at midnight.

More details at ===>>> workoutquest.com/platinum

Have an awesome week!

Tony

How to Get a Flat Stomach Part 4

The last couple of post have been geared toward helping you go from where
you are to getting a flat stomach.

In part 4 we’ll discuss cardio exercises. When and how much you need to do
to get a flat stomach. Part 5 wraps it all up.

Take 5 minutes watch them both and if you haven’t already started, please
implement this stuff right away to start improving today.

Watch part 4

Watch part 5

Remember, nothing changes until you do something.

Make it happen!

How to Get a Flat Stomach Part 3


Hey, I hope your week is going well. If you’ve seen my first two
videos for how to get a flat stomach, great, and if you haven’t you can check them out right here

Here’s a recap of the workout.

1 KB Swing 30 seconds
2 Knee Ins 30 seconds
3 Mountain Climbers 30 seconds
Rest 30 – 45 seconds
Repeat for 3-4 rounds

This can be done after your strength workout or on another day, but do not do it right before a strength workout.

Let me know if you have questions on this.

See you in video 4.

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Getting a Flat Stomach Part 2

In part 1 we discussed planning your nutrition plan and how and I shared some ways you can make eating healthier easier. If you missed it, go here to check it out

Moving on…

Today, I’ve got a video showing you a quick beginner complex you can do to start building some lean muscle and get your metabolism elevated so you can burn more calories and get that flat stomach you desire.

Check out the video now

As you see, you’ll only need a pair of dumbbells for this workout. Make sure it’s a
pair you can do each movement with, so you’re not wasting time putting down and picking up weights.

When doing complex workouts go lighter than normal the first time to get a feel for it. The great thing about this workout is that it will also raise your heart rate so you burn lots of calories while doing it.

Let me know how it goes for you and I’ll see you in part 3

How to Get a Flat Stomach

Many people have a difficult time getting a flat stomach without a well executed nutrition plan.

Assuming your hormone levels are right where they need to be, and your exercise program is solid, the limiting factor is usually nutrition.

Whether you eat well or not, if you don’t have the flat stomach you desire following the tips below will help you get there. Keep in mind getting your nutrition right doesn’t mean you have to cut out all your favorite foods, but it does mean planning ahead.

Watch the video and then follow the steps below.

Step 1 – use a grocery list and go shopping when you aren’t hungry.
This helps you avoid buying all those things you shouldn’t be eating on a daily basis.

Step 2 – Follow the Sunday ritual.
Block out 2 hours to prepare all the foods you need for the week in advance. This includes soaking beans, hard boiling eggs, cooking chicken, fish, and other lean proteins. Put in Tupperware and refrigerate or freeze until needed.

Step 3 – Rinse, and chop vegetables.
This way your veggies will be ready for snacking on or preparing a salad quickly. Most people who know they should snack on veggies end of eating crap because it’s easier to open a bag of chips when the veggies aren’t already prepared. Get them ready so there’s no excuse.

Step 4 – Get your snacks ready.
Mixed nuts or protein shakes work well here and are easily portable.

Remember…. planning leads to success!

Let me know how these tips help you.

Up next, how to get a flat stomach part 2

Why Am I Not Losing Weight?

Q: My current workout plan is thirty minutes on the elliptical (choosing different levels to get my heart rate up) then two days per week of upper body strength training and two days lower body for one hour.

I am having issues getting my weight down but was told this is because I’m doing weights….

Please help

unhappy-woman-on-scale

A: Glad to hear you are staying consistent with your program. There are many reasons why your weight isn’t coming down. Here’s a few things to consider…

#1 – You are losing fat and gaining muscle
I would like you to think in regards of fat loss as opposed to weight loss. If your weight isn’t coming down because you are gaining muscle and losing fat, then you are off to a great start. Have you taken any measures to know that you are gaining muscle?

Do you clothes fit better?

Have you lost inches on your waist, hips, thighs, and arms?

Has your body fat percentage dropped?

If you haven’t measured, then you cannot be sure you are gaining muscle and losing fat.

#2 – Your Diet needs improvement
Diet is going to play a big role in how much you lose or gain regardless of your training program. If you have made dietary changes, good for you, and I would recommend you continue to look for other areas to improve.

These two documents will help you get started
Nutrition-21-superfood, which will help you build your diet around food that will help you lose fat (it’s more than just calories in and calories out)

5-Habits-Cheat-Sheet. Use these 5 habits at each meal. If you need further detail on how these work and how you should be tracking your compliance to these 5 habits let me know.

#3 – You have adapted to your exercise program and need to switch things up
Most people will get used to a workout after four to six exposures of that workout. So if you have a different workout each day, then in four to six weeks, you could hit a plateau. The way around it is to change the variables up. You can do the same exercises but change the time, intensity, sets or reps so you don’t plateau so quickly.

If you have further questions please ask.

I hope this helps you. If you need help with your diet, tracking the 5 habits or fresh new work outs let me know. I am now offering personal training sessions at Workout Quest as well as an Online Personal Training, which is more cost effective and scheduling is never becomes an issue.

Let me know how I can be of further assistance to helping you achieve your health and fitness goals.

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