Boot campers, you are awesome! Super job today with all those squat and pushup variations! I know you all have your favorite, don't you?! And now you have so many options to choose from when you're doing them at home! You can thank me later...and guess what...I'll introduce you to even more soon! I can see/hear the giddiness in each of you :)
Thanks so much for the great meal ideas, Dana! You wanna run my blog?!? I am going to post your suggestions below. If anyone else had any other recommendations that you love and/or use regularly, please feel free to share.
I also use most of the items Dana mentioned-the deli thin buns, English muffins, egg beaters-good stuff. I've done the English muffins toasted with shredded 2% cheese and some roma tomato slices for lunch or snack. Tonight I am trying the deli thins w/ some hummus spread on it and fresh raw veggies on the side (which also go well with the hummus). I'm also hoping to make another batch of the Mexican bean salad tomorrow to last me to the weekend.
Another good cheese snack is Sargento's reduced fat colby jack cheese rectangles. I get them at Sam's, and it's a good sized bag. Each one has 60 calories, 4.5 g of fat, and 5 g protein. Great snack with an apple (like Dana suggested).
Here are Dana's meal ideas:
A quick and easy way to get some protein in the morning--
1. Spray a mug w/ Pam, then pour in 1/4 C egg beaters
2. Microwave for 1 minute. As the Micro is going, put an Orowheat Sandwich thin (High fiber, 100 cal for 1 "bun") in the toaster (you could also use a Thomas Light 100 cal multigrain English muffin)topped w/ a piece of Deli Deluxe 2% American Cheese.
3. Add egg, and it's like you've got an egg McMuffin! It only takes about 2 minutes! You can also add a piece of lean ham to get a little more protein boost. Without the ham, it is 190 cal and 15 gm of protein.
Another snack idea is the mini Light Babybel Cheese with a piece of fruit.
You can get the BabyBel Light Cheese at Sam's a lot cheaper than the grocery. The Babybel cheese is only 50 cal and 6 gm of protein.
As Dana says, "If you haven't tried the Sandwich Thins, they come in multigrain or whole wheat- and you can get 16 of them at Sam's for $4.32- which is a lot cheaper than HEB- I eat them for breakfast, use them for sandwiches and hamburgers- LOVE them! (And if you do Weight Watchers they are only 1 pt!)" I totally agree--these things are great! You could make mini pizzas with them as well. The possibilities are endless!
So go try some of these great suggestions! And let us know if you have any more!
One more day of boot camp this week! Then a nice little Easter break. Don't eat too many chocolate bunnies this weekend! Make good food choices. Remember-you are getting stronger and fitter! YOU ARE AWESOME!
Yay Burpees!
You know it, baby!
Tiff-Fit
That's how we roll!
Wednesday, March 31, 2010
Monday, March 29, 2010
Another Great Recipe
Okay, so how many of you headed to the store to get all those ingredients for that smoothie? C'mon now, you're gonna love it! I forgot to mention that I go to Sam's to get the big bag of frozen blueberries and strawberries. Infact, I just stocked up on 3 bags of each this past weekend! My freezer is full! I also get my big container of honey there. Today I'm heading to HEB to get some more Splenda packets. I mentioned old, mushy bananas b/c they are sweeter (They also contain more sugar than their greener, firmer counterparts). But I have found that using the mushy variety gives the smoothie a sweeter taste (which I like). I also just bought some fresh bananas at Sam's and made a smoothie for myself and my husband (who happens to LOVE them--he's always requesting one, as well as my kiddos) today. They tasted great. So all I'm sayin is that if you have some older than you'd like bananas lying around, don't throw them out b/c they work really well in smoothies!
So, I have another super tasty recipe for you to try. I have made this several times. You can eat it as a meal itself, a side, throw it on a bed of lettuce, or use it as a dip with chips. Again, this one doesn't last long in my household--I've caught my husband sneeking in the fridge and spooning out some helpings for himself. Here is the link for this delicious Mexican Bean Salad:
http://allrecipes.com/Recipe/Mexican-Bean-Salad/Detail.aspx
I really hope you make an effort to try one or both of these. I promise you won't be disappointed! Let me know what you think!
Keep those food journals full! Make sure you're holding yourself accountable. Exercise alone is not going to get you the results you want--you have to make changes in your diet as well. Don't worry--I will still work your booties hard, but you have to do your part on the nutrition side if you want to reach those goals. YOU CAN do it!
So, I have another super tasty recipe for you to try. I have made this several times. You can eat it as a meal itself, a side, throw it on a bed of lettuce, or use it as a dip with chips. Again, this one doesn't last long in my household--I've caught my husband sneeking in the fridge and spooning out some helpings for himself. Here is the link for this delicious Mexican Bean Salad:
http://allrecipes.com/Recipe/Mexican-Bean-Salad/Detail.aspx
I really hope you make an effort to try one or both of these. I promise you won't be disappointed! Let me know what you think!
Keep those food journals full! Make sure you're holding yourself accountable. Exercise alone is not going to get you the results you want--you have to make changes in your diet as well. Don't worry--I will still work your booties hard, but you have to do your part on the nutrition side if you want to reach those goals. YOU CAN do it!
An AWESOME Protein Smoothie you Should Try
OK, so who would like an recipe for a great protein and fruit smoothie? I typically make one of these for myself after a workout or as my breakfast. I often used it as a meal replacement for dinner too if I've done a late workout and don't feel like a big dinner. You will need to get a container of Syntha 6 whey protein powder. They come in medium or large sizes and can be found at Smoothie Factory or HEB in the health section. However, they are cheaper at Smoothie Factory...For this smoothie I use the vanilla ice cream flavor. I've never tried the other flavors or made any other types of smoothie b/c I love this one so much.
Syntha 6 Tiff-Fit Berry Smoothie:
1 scoop whey protein powder
1 packet of Stevia
1/3 to 1/2 frozen banana
1/2 cup frozen berries (blueberries, raspberries, blackberries mix)
1/2 cup frozen strawberries
9 1/2 oz of water
Blend the above ingredients until mixed.
Give it a shot and let me know what you think...
Syntha 6 Tiff-Fit Berry Smoothie:
1 scoop whey protein powder
1 packet of Stevia
1/3 to 1/2 frozen banana
1/2 cup frozen berries (blueberries, raspberries, blackberries mix)
1/2 cup frozen strawberries
9 1/2 oz of water
Blend the above ingredients until mixed.
Give it a shot and let me know what you think...
Saturday, March 27, 2010
What's up with Interval Training?
Ok, so most of us have a goal of getting lean and losing fat, right? Well, we're doing that in bootcamp by using efficient exercises--full-body exercises that allow you to train several muscle groups at once. Obviously the more muscles used per exercise the better. By doing pushups, for example, we can train our chest, shoulders, and abs all at once. Lifting moderately heavy weights for a lower number of repetitions will help gain muscle (not bulk you up) at the same time as you lose body fat, and it will also help you burn a lot more calories during your workout and after.
To lose fat, you have to choose the right total body exercises, exercise at the right intensity and perform shorter bouts of metabolism-boosting interval training to get results. If you do this, you'll not only reach your goals faster, but you'll cut down on your workout time. Check out this link to read all about if interval training is something you should be adding to your workout routine.
http://www.sparkpeople.com/resource/fitness_articles.asp?id=621
Get out and enjoy the beautiful weekend! Be good!
Tiff
To lose fat, you have to choose the right total body exercises, exercise at the right intensity and perform shorter bouts of metabolism-boosting interval training to get results. If you do this, you'll not only reach your goals faster, but you'll cut down on your workout time. Check out this link to read all about if interval training is something you should be adding to your workout routine.
http://www.sparkpeople.com/resource/fitness_articles.asp?id=621
Get out and enjoy the beautiful weekend! Be good!
Tiff
Friday, March 26, 2010
One week down...
Hey guys,
I'm so proud of you for completing your first week of bootcamp! You're doing a great job! Be loud and proud of the healthy changes you are making in your life. Remember that social support can be the #1 factor for success in fitness programs.While the support can come from your spouse, sibling, child, parent, friend, neighbor, co-worker, it's a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable to someone like a personal trainer (aka me!). Please contact with with any questions and/or concerns you have. If I don't know the answer to something, I will find out! Don't try to do it on your own. Social support is important in your quest for better heath, fitness, and fat loss.
Nutrition is the second most important factor for success. Make sure you are keeping a nutrition log. Most people have no idea how many calories they are eating each day. I am including some great info from Isabel De Los Rios, CSCS, a holistic nutritionist and exercise specialist in New Jersey and the author of The Diet Solution Program. Exercise is the third most important factor, and you are all on the right track by participating in this bootcamp program. Check out all the great nutrition stuff below. And sample meal ideas are coming soon! My next post will contain interval training ideas.
Take care and be good this weekend!
Tiffany
Nutrition Principles:
1. Include a Protein Source at each meal.
Protein is everyone’s answer to lean muscle and a high, fat burning metabolism. Eating protein at every meal and for snacks will help to control your blood sugar levels and leave you feeling full and energetic throughout the day. One of the biggest mistakes people make in their eating is they don’t include enough protein at each meal (some people even go all day without ANY protein). If creating a lean body and fat loss is your goal, protein is a must at each and every meal. Your protein sources will include grass fed meats, poultry, organic eggs, and wild fish. (A detailed list can be found below.)
2. Include a Healthy Fat Source at each meal.
Unfortunately many people have been falsely led to believe that fat is making them fat. Well this is only partially true. It is the hydrogenated, highly processed, trans fats and unnatural fats that are making everyone fat. Healthy fats (that are found in nature) actually help your body burn fat. Your healthy fat sources will include: extra virgin olive oil, extra virgin coconut oil, all nuts (except for peanuts and cashews), raw butter, avocadoes, and the fats naturally found in whole organic eggs and meats. (A detailed list can be found below.)
3. Include a Fibrous Carbohydrate at each meal.
You do not need to go on a low carbohydrate diet to get lean, you just need to choose the right carbohydrates to burn tons of fat off your body (and keep it off). Not only will a serving of fibrous carbohydrates (fruits and vegetables) give you the energy and vitamins and minerals you need. You will also get the added benefit of a huge amount of fiber, which has also been proven to accelerate weight loss.
Your healthy fibrous carbohydrate sources will include:
• All vegetables
• All fruits (in their natural form -> no juices)
4. Only include a serving of Complex Carbohydrate Post Workout
Complex carbohydrates like brown rice, potatoes and other natural grains are wonderful foods, but are very dense in carbohydrate content and calorie content. Your body only needs 50-100 grams of total carbohydrates per day to function well. Considering that 1 cup of cooked brown rice contains 45 grams of carbs, it is very easy to go well over your daily necessary amount if carb dense foods are included in every one of your meals. That is why we save these foods for after your workouts. If you don’t workout on a particular day, you are better off excluding these foods from your meal plan for that day. Your Complex Carbohydrate sources will include: Brown Rice, Oatmeal, Millet, Quinoa, Sweet potatoes and Beans.
5. Eat every 2-3 hours, totaling 5-7 meals each day.
Fueling your body consistently during the day keeps your metabolism cranking all day long. I am not suggesting you gorge yourself with food until you feel overly full – just eat several small, well portioned meals. A sample eating time schedule may be: 8am, 11am, 1pm, 4pm, 6pm, 8pm. You won’t feel hungry when you are consistently fueling your body the right way.
6. Drink ½ of your Body Weight in clean water each day.
Most people who are suffering from digestive disorders, headaches, muscle and joint pains and obesity are really just extremely dehydrated and can quickly remedy some of their symptoms just by drinking an adequate amount of water each day! Drink a minimum of ½ of your bodyweight in ounces of clean water each day (that means no tap water). So a 200 lb person should be drinking 100 ounces of water each day. If you drink coffee, you need to add 8 ounces of water for every cup of coffee you have.
7. Avoid all Processed Non-Foods
Most processed foods can be called non-foods” because the ingredients label describes more of a science experiment than anything that can be called a food.
It is these processed, toxic foods that are keeping and making our country so fat. This includes packaged cakes, cookies, frozen meals and so called “health bars.” Chances are if a product has a long shelf life, it has been infused with a high amount of toxic substances to keep it there. And do you know what these toxic substances do to your body? They make you fat. And worse yet, they make it impossible for your body to burn fat. (A list of foods to avoid can be found below).
8. Eliminate all processed sugar and artificial sweeteners
Refined sugar causes weight gain and is one of the leading causes of obesity in the world. Sugar is also extremely addictive (causing feeling of highs and lows in the body similar to most drugs). Fortunately for those looking for a lean, defined body, once you stop eating sugar, your addiction will quickly disappear. People who are “on” sugar crave it all the time. People who are “off” sugar, don’t even miss it. Unfortunately, many times when people decide to give up sugar, they quickly resort to artificial sweeteners, but artificial sweeteners are not the answer. Sorbitol, saccharin, aspartame and sucrolose may actually be worse for you than sugar itself. Artificial sweeteners cause weight gain by disrupting your body's natural hormones. So it is equally as important to eliminate any food that contains the above mentioned sweeteners. (A detailed list on how to find sugars and sweeteners in your foods is found below).
9. Eliminate all Wheat from your meal plan.
Most people are highly intolerant to wheat and wheat containing products. This is confirmed by the high prevalence of irritable bowel syndrome, chronic constipation and conditions such as gluten intolerance and chrohn’s disease. You may not necessarily be “allergic” to wheat (where you would have a severe reaction) but you may be highly intolerant to it (where you always feel bloated, suffer gastrointestinal distress, or just can’t get that pooch in your lower abs to go away). When people eliminate wheat from their diets the results are miraculous. They are able to achieve a lean body in a shorter amount of time and feel much healthier and energetic in the process. Wheat containing products are most breads, baked goods, cereals, cookies and crackers. (A detailed list can be found below.)
10. Do not microwave your food.
Avoid using a microwave. While this opinion is controversial, many believe that microwaving food is not healthy for the body. And anything unhealthy for the body can put an incredible amount of stress on your digestive system and your liver. Without these organs and organ systems functioning properly, it becomes extremely difficult for your body to eliminate and metabolize unwanted fat from your body. If you eliminate the use of the microwave, you can reach your fat loss goals much faster.
11. Include a high quality Omega 3 supplement in your meal plan.
Healthy fats in wild fish and nuts like walnuts are some of the best oils for the human body. Unfortunately we would have to consume a large amount of salmon and walnuts everyday to get the necessary amounts. An easier approach is to supplement your meal plan with a high quality Omega 3 supplement. (A list of high quality Omega 3 sources can be found below.)
12. Designate one “Reward” meal per week.
A wonderful benefit to your cheat meal is that you will never feel deprived. If you want some cake, just have it. If you are following all of the above principles on a consistent basis, having a slice of cake, a bowl of ice-cream or some pizza once per week will not stop you from losing belly fat.
Points to Consider:
*Keep pasteurized dairy to a minimum.
Contrary to popular belief, pasteurized dairy does not help in the fat loss process.
Some people tolerate dairy well, while others suffer from extreme “intolerance”. If dairy causes you bloating, gas, and/or GI distress, you are better off eliminating it from your meal plans or keeping it to a minimum. If you are intolerant to pasteurized dairy, you may actually do better drinking and eating un-pasteurized dairy. Pasteurization and homogenization use high heat temperatures that kill off all of the naturally occurring digestive enzymes found in raw milk and your body can have a difficult time digesting it. This is why some people who have a hard time digesting pasteurized dairy actually feel great drinking raw (un-pasteurized) milk, because all the naturally occurring digestive enzymes are still intact.
Whichever dairy you decide is best for you, always make sure it is organic, so that it is free of growth hormones and antibiotics.
*Calorie Counting
When you follow these 12 nutritional principles, it is unnecessary to count calories. But there are sample meal plans included for both men and women to give you a good idea of what the right portion sizes are for you. If you still feel you are eating too much food, cut the portions back a bit until you feel satisfied (without the overly full feeling). Our bodies are equipped to tell us when it has had enough food. It is just up to us to accurately listen to what our bodies are telling us. So don’t eat beyond your “good” feeling point but also do not walk around starving.
Food sources:
Protein Sources
• Grass Fed Beef, Bison, Lamb, Pork (lean), Venison
• Free Range (preferably organic) Chicken, Turkey, Duck, Cornish Hen,
Quail(this includes white and dark meat)
• Whole Organic Eggs
• Wild Fish (all varieties, except for Tuna which should be consumed 1 time
per week maximum)
• Cottage Cheese (preferably raw and organic)
• Raw Nuts (not including peanuts or cashews) **Nuts will also be included
under healthy fat sources.
• Raw Nut Butters (except for Peanut Butter and Cashew butter)
Fat Sources
• Organic, extra virgin olive oil
• Fish Oil (liquid or capsules)
• Cod Liver Oil (liquid or capsules)
• Flax seed Oil
• Organic, Raw Butter
• Avocado
• Organic, Extra Virgin Coconut Oil
• Raw Nuts (not including peanuts or cashews) **Nuts are also included under
healthy protein sources.
Fibrous Carbohydrate Sources
• All vegetables
• All fruits (in their natural state -> no fruit juices or dried fruits)
Complex Carbohydrate Sources
• Brown or Wild Rice
• Barley
• Millet
• Quinoa
• Oatmeal
• Rye
• Spelt
• White or Sweet potatoes
• Beans (all varieties)
Sources of Clean Water
• Best bottled water sources: Evian, Volvic, Fiji, and Trinity
• High Quality Water Filters for your sink
How to spot sugar
The following words all mean “added sugar”
Hint: the words “syrup”, “sweetener”, and anything ending in “-ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following:
• Corn Sweetener
• Corn syrup, or corn syrup solids
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit Juice Concentrate
• Glucose
• High Fructose Corn Syrup
• Honey
• Invert Sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose
Remember, your body doesn't care what the label says. It's all just "sugar"!
How to spot artificial sweeteners
Sucrolose (Splenda)
Saccharin (Sweet n Low)
Aspartame (Equal)
Eliminate these wheat products
• Bread
• Cereal
• Crackers
• Pasta
• Baked Goods
• And anything that contains “wheat” (even whole wheat) in the ingredients
list
Dairy products
• Raw Milk and Raw Cheese may need to be purchased at specialty shops or
online. Visit www.realmilk.com or www.organicpastures.com for more
information.
• Raw Cheese (in many varieties) can be found at Whole Foods, Health Food
Stores and many local supermarkets.
• Make sure pasteurized and homogenized Milk and Cheese are Organic
High Quality Omega 3 supplements
The following brands proved high quality Omega 3 supplements:
• Prograde Nutritional Supplements
• Nordic Naturals
• Carlsons
I'm so proud of you for completing your first week of bootcamp! You're doing a great job! Be loud and proud of the healthy changes you are making in your life. Remember that social support can be the #1 factor for success in fitness programs.While the support can come from your spouse, sibling, child, parent, friend, neighbor, co-worker, it's a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable to someone like a personal trainer (aka me!). Please contact with with any questions and/or concerns you have. If I don't know the answer to something, I will find out! Don't try to do it on your own. Social support is important in your quest for better heath, fitness, and fat loss.
Nutrition is the second most important factor for success. Make sure you are keeping a nutrition log. Most people have no idea how many calories they are eating each day. I am including some great info from Isabel De Los Rios, CSCS, a holistic nutritionist and exercise specialist in New Jersey and the author of The Diet Solution Program. Exercise is the third most important factor, and you are all on the right track by participating in this bootcamp program. Check out all the great nutrition stuff below. And sample meal ideas are coming soon! My next post will contain interval training ideas.
Take care and be good this weekend!
Tiffany
Nutrition Principles:
1. Include a Protein Source at each meal.
Protein is everyone’s answer to lean muscle and a high, fat burning metabolism. Eating protein at every meal and for snacks will help to control your blood sugar levels and leave you feeling full and energetic throughout the day. One of the biggest mistakes people make in their eating is they don’t include enough protein at each meal (some people even go all day without ANY protein). If creating a lean body and fat loss is your goal, protein is a must at each and every meal. Your protein sources will include grass fed meats, poultry, organic eggs, and wild fish. (A detailed list can be found below.)
2. Include a Healthy Fat Source at each meal.
Unfortunately many people have been falsely led to believe that fat is making them fat. Well this is only partially true. It is the hydrogenated, highly processed, trans fats and unnatural fats that are making everyone fat. Healthy fats (that are found in nature) actually help your body burn fat. Your healthy fat sources will include: extra virgin olive oil, extra virgin coconut oil, all nuts (except for peanuts and cashews), raw butter, avocadoes, and the fats naturally found in whole organic eggs and meats. (A detailed list can be found below.)
3. Include a Fibrous Carbohydrate at each meal.
You do not need to go on a low carbohydrate diet to get lean, you just need to choose the right carbohydrates to burn tons of fat off your body (and keep it off). Not only will a serving of fibrous carbohydrates (fruits and vegetables) give you the energy and vitamins and minerals you need. You will also get the added benefit of a huge amount of fiber, which has also been proven to accelerate weight loss.
Your healthy fibrous carbohydrate sources will include:
• All vegetables
• All fruits (in their natural form -> no juices)
4. Only include a serving of Complex Carbohydrate Post Workout
Complex carbohydrates like brown rice, potatoes and other natural grains are wonderful foods, but are very dense in carbohydrate content and calorie content. Your body only needs 50-100 grams of total carbohydrates per day to function well. Considering that 1 cup of cooked brown rice contains 45 grams of carbs, it is very easy to go well over your daily necessary amount if carb dense foods are included in every one of your meals. That is why we save these foods for after your workouts. If you don’t workout on a particular day, you are better off excluding these foods from your meal plan for that day. Your Complex Carbohydrate sources will include: Brown Rice, Oatmeal, Millet, Quinoa, Sweet potatoes and Beans.
5. Eat every 2-3 hours, totaling 5-7 meals each day.
Fueling your body consistently during the day keeps your metabolism cranking all day long. I am not suggesting you gorge yourself with food until you feel overly full – just eat several small, well portioned meals. A sample eating time schedule may be: 8am, 11am, 1pm, 4pm, 6pm, 8pm. You won’t feel hungry when you are consistently fueling your body the right way.
6. Drink ½ of your Body Weight in clean water each day.
Most people who are suffering from digestive disorders, headaches, muscle and joint pains and obesity are really just extremely dehydrated and can quickly remedy some of their symptoms just by drinking an adequate amount of water each day! Drink a minimum of ½ of your bodyweight in ounces of clean water each day (that means no tap water). So a 200 lb person should be drinking 100 ounces of water each day. If you drink coffee, you need to add 8 ounces of water for every cup of coffee you have.
7. Avoid all Processed Non-Foods
Most processed foods can be called non-foods” because the ingredients label describes more of a science experiment than anything that can be called a food.
It is these processed, toxic foods that are keeping and making our country so fat. This includes packaged cakes, cookies, frozen meals and so called “health bars.” Chances are if a product has a long shelf life, it has been infused with a high amount of toxic substances to keep it there. And do you know what these toxic substances do to your body? They make you fat. And worse yet, they make it impossible for your body to burn fat. (A list of foods to avoid can be found below).
8. Eliminate all processed sugar and artificial sweeteners
Refined sugar causes weight gain and is one of the leading causes of obesity in the world. Sugar is also extremely addictive (causing feeling of highs and lows in the body similar to most drugs). Fortunately for those looking for a lean, defined body, once you stop eating sugar, your addiction will quickly disappear. People who are “on” sugar crave it all the time. People who are “off” sugar, don’t even miss it. Unfortunately, many times when people decide to give up sugar, they quickly resort to artificial sweeteners, but artificial sweeteners are not the answer. Sorbitol, saccharin, aspartame and sucrolose may actually be worse for you than sugar itself. Artificial sweeteners cause weight gain by disrupting your body's natural hormones. So it is equally as important to eliminate any food that contains the above mentioned sweeteners. (A detailed list on how to find sugars and sweeteners in your foods is found below).
9. Eliminate all Wheat from your meal plan.
Most people are highly intolerant to wheat and wheat containing products. This is confirmed by the high prevalence of irritable bowel syndrome, chronic constipation and conditions such as gluten intolerance and chrohn’s disease. You may not necessarily be “allergic” to wheat (where you would have a severe reaction) but you may be highly intolerant to it (where you always feel bloated, suffer gastrointestinal distress, or just can’t get that pooch in your lower abs to go away). When people eliminate wheat from their diets the results are miraculous. They are able to achieve a lean body in a shorter amount of time and feel much healthier and energetic in the process. Wheat containing products are most breads, baked goods, cereals, cookies and crackers. (A detailed list can be found below.)
10. Do not microwave your food.
Avoid using a microwave. While this opinion is controversial, many believe that microwaving food is not healthy for the body. And anything unhealthy for the body can put an incredible amount of stress on your digestive system and your liver. Without these organs and organ systems functioning properly, it becomes extremely difficult for your body to eliminate and metabolize unwanted fat from your body. If you eliminate the use of the microwave, you can reach your fat loss goals much faster.
11. Include a high quality Omega 3 supplement in your meal plan.
Healthy fats in wild fish and nuts like walnuts are some of the best oils for the human body. Unfortunately we would have to consume a large amount of salmon and walnuts everyday to get the necessary amounts. An easier approach is to supplement your meal plan with a high quality Omega 3 supplement. (A list of high quality Omega 3 sources can be found below.)
12. Designate one “Reward” meal per week.
A wonderful benefit to your cheat meal is that you will never feel deprived. If you want some cake, just have it. If you are following all of the above principles on a consistent basis, having a slice of cake, a bowl of ice-cream or some pizza once per week will not stop you from losing belly fat.
Points to Consider:
*Keep pasteurized dairy to a minimum.
Contrary to popular belief, pasteurized dairy does not help in the fat loss process.
Some people tolerate dairy well, while others suffer from extreme “intolerance”. If dairy causes you bloating, gas, and/or GI distress, you are better off eliminating it from your meal plans or keeping it to a minimum. If you are intolerant to pasteurized dairy, you may actually do better drinking and eating un-pasteurized dairy. Pasteurization and homogenization use high heat temperatures that kill off all of the naturally occurring digestive enzymes found in raw milk and your body can have a difficult time digesting it. This is why some people who have a hard time digesting pasteurized dairy actually feel great drinking raw (un-pasteurized) milk, because all the naturally occurring digestive enzymes are still intact.
Whichever dairy you decide is best for you, always make sure it is organic, so that it is free of growth hormones and antibiotics.
*Calorie Counting
When you follow these 12 nutritional principles, it is unnecessary to count calories. But there are sample meal plans included for both men and women to give you a good idea of what the right portion sizes are for you. If you still feel you are eating too much food, cut the portions back a bit until you feel satisfied (without the overly full feeling). Our bodies are equipped to tell us when it has had enough food. It is just up to us to accurately listen to what our bodies are telling us. So don’t eat beyond your “good” feeling point but also do not walk around starving.
Food sources:
Protein Sources
• Grass Fed Beef, Bison, Lamb, Pork (lean), Venison
• Free Range (preferably organic) Chicken, Turkey, Duck, Cornish Hen,
Quail(this includes white and dark meat)
• Whole Organic Eggs
• Wild Fish (all varieties, except for Tuna which should be consumed 1 time
per week maximum)
• Cottage Cheese (preferably raw and organic)
• Raw Nuts (not including peanuts or cashews) **Nuts will also be included
under healthy fat sources.
• Raw Nut Butters (except for Peanut Butter and Cashew butter)
Fat Sources
• Organic, extra virgin olive oil
• Fish Oil (liquid or capsules)
• Cod Liver Oil (liquid or capsules)
• Flax seed Oil
• Organic, Raw Butter
• Avocado
• Organic, Extra Virgin Coconut Oil
• Raw Nuts (not including peanuts or cashews) **Nuts are also included under
healthy protein sources.
Fibrous Carbohydrate Sources
• All vegetables
• All fruits (in their natural state -> no fruit juices or dried fruits)
Complex Carbohydrate Sources
• Brown or Wild Rice
• Barley
• Millet
• Quinoa
• Oatmeal
• Rye
• Spelt
• White or Sweet potatoes
• Beans (all varieties)
Sources of Clean Water
• Best bottled water sources: Evian, Volvic, Fiji, and Trinity
• High Quality Water Filters for your sink
How to spot sugar
The following words all mean “added sugar”
Hint: the words “syrup”, “sweetener”, and anything ending in “-ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following:
• Corn Sweetener
• Corn syrup, or corn syrup solids
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit Juice Concentrate
• Glucose
• High Fructose Corn Syrup
• Honey
• Invert Sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose
Remember, your body doesn't care what the label says. It's all just "sugar"!
How to spot artificial sweeteners
Sucrolose (Splenda)
Saccharin (Sweet n Low)
Aspartame (Equal)
Eliminate these wheat products
• Bread
• Cereal
• Crackers
• Pasta
• Baked Goods
• And anything that contains “wheat” (even whole wheat) in the ingredients
list
Dairy products
• Raw Milk and Raw Cheese may need to be purchased at specialty shops or
online. Visit www.realmilk.com or www.organicpastures.com for more
information.
• Raw Cheese (in many varieties) can be found at Whole Foods, Health Food
Stores and many local supermarkets.
• Make sure pasteurized and homogenized Milk and Cheese are Organic
High Quality Omega 3 supplements
The following brands proved high quality Omega 3 supplements:
• Prograde Nutritional Supplements
• Nordic Naturals
• Carlsons
Tuesday, March 23, 2010
Boot Camp Begins
So Tiff-Fit's inaugural bootcamp, "Beach Body Butt Buster Bootcamp," is officially underway. What a great group of individuals I have the pleasure of torturing 3days out of the week for the next 10 weeks!
Bootcampers-
"Way to go on your first day!" Everybody did a great job on the 1 mi run and 20 downs (are we a little sore?!) I think some of you even surprised yourselves! I am very proud of your efforts: being there and doing your best! Keep it up--we have a lot of great workouts in store.
This week I want to focus on eating/diet/nutrition. Have you started your food journal yet?!? If not, get started NOW! A recent study found that people who keep a food diary lose twice the weight compared to those who do not track their foods. (Source:American Journal of Preventative Medicine). You can get yourself a small notebook that easily fits in a purse or breifcase--we will be having a drawing for a couple of these (who doesn't like free stuff?!?), you can use an online journal (try www.fitday.com for free), or there's even an app to download to your phone. Point is, you need to start tracking your foods, exercises, weight loss, and goals. No matter how great any workout is, you absolutely, positively must be eating right or you won't lose fat. Eating whole, natural foods, high in lean protein, fiber, and healthy fats is the best diet plan for fat loss.
Check out these fat loss rules for success:
1. Eat breakfast EVERYDAY!
2. Think fiber, not carbs.
3. Eat some protein with every meal, aiming for approximately 1g protein/pound of body weight.
4. Drink about 1/2 gallon of water for every 1000 calories you eat.
5. Keep fat under 30% of total calories consumed. This amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unecessary and added fats are typically not healthy.
6. Drink unsweetened green tea throughout the day--aim for atleast 3 cups each day.
7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5-13 servings total each day.
8. Get a few grams of fish oil each day, either through fish and/or supplements.
9. Do not skip a meal with the intention of saving calories.
10. Record what you eat and drink--self-monitoring is crucial to success.
11. Do not have an all or nothing attitude towards food--if you can get 90% of your intake to meet the guidlines listed above, you'll succeed.
12. Eat smaller meals throughout the day; never skip a meal to save calories, as this will likely lead to overeating.
13. Use caffeine in moderation.
14. Stay away from sugar-laden, caffeine-overdosed beverages like Red Bull (100 cal & 80 mg caffeine) and the drinks you can get at Starbucks (up to 400 calories & sometimes over 500 mg caffeine).
Whew! A lot of good stuff for you to "chew on!"
Ok, like I said, I have lots more to share with you. Stay tuned!
Wednesday we will have a drawing for a cute food journal. Thursday we'll have one for a big water jug. See you all soon!
Tiff
Bootcampers-
"Way to go on your first day!" Everybody did a great job on the 1 mi run and 20 downs (are we a little sore?!) I think some of you even surprised yourselves! I am very proud of your efforts: being there and doing your best! Keep it up--we have a lot of great workouts in store.
This week I want to focus on eating/diet/nutrition. Have you started your food journal yet?!? If not, get started NOW! A recent study found that people who keep a food diary lose twice the weight compared to those who do not track their foods. (Source:American Journal of Preventative Medicine). You can get yourself a small notebook that easily fits in a purse or breifcase--we will be having a drawing for a couple of these (who doesn't like free stuff?!?), you can use an online journal (try www.fitday.com for free), or there's even an app to download to your phone. Point is, you need to start tracking your foods, exercises, weight loss, and goals. No matter how great any workout is, you absolutely, positively must be eating right or you won't lose fat. Eating whole, natural foods, high in lean protein, fiber, and healthy fats is the best diet plan for fat loss.
Check out these fat loss rules for success:
1. Eat breakfast EVERYDAY!
2. Think fiber, not carbs.
3. Eat some protein with every meal, aiming for approximately 1g protein/pound of body weight.
4. Drink about 1/2 gallon of water for every 1000 calories you eat.
5. Keep fat under 30% of total calories consumed. This amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unecessary and added fats are typically not healthy.
6. Drink unsweetened green tea throughout the day--aim for atleast 3 cups each day.
7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5-13 servings total each day.
8. Get a few grams of fish oil each day, either through fish and/or supplements.
9. Do not skip a meal with the intention of saving calories.
10. Record what you eat and drink--self-monitoring is crucial to success.
11. Do not have an all or nothing attitude towards food--if you can get 90% of your intake to meet the guidlines listed above, you'll succeed.
12. Eat smaller meals throughout the day; never skip a meal to save calories, as this will likely lead to overeating.
13. Use caffeine in moderation.
14. Stay away from sugar-laden, caffeine-overdosed beverages like Red Bull (100 cal & 80 mg caffeine) and the drinks you can get at Starbucks (up to 400 calories & sometimes over 500 mg caffeine).
Whew! A lot of good stuff for you to "chew on!"
Ok, like I said, I have lots more to share with you. Stay tuned!
Wednesday we will have a drawing for a cute food journal. Thursday we'll have one for a big water jug. See you all soon!
Tiff
Saturday, March 20, 2010
About Me
Hi there! Thanks so much for checking out Tiff-Fit Training. My name is Tiffany Nuño. After taking an “early retirement” from teaching almost 7 years ago when my son was born, I decided to re-enter the working world by pursuing another passion of mine—health and fitness—becoming a certified professional fitness instructor. I am running boot camps and training clients both in-home and at Greatwood Training Center, located at the front of Greatwood. Click on the link under "Pages" to find out more about Boot Camps.
Much of my business is based on referrals. I am eager to help you and your friends make a difference in your health and fitness.
•Contact me if you are interested in working with me in a private, semi-private, or group training setting
•Contact me if you are interested in participating in a boot camp
•Spread the word to friends and family about how awesome I am (wink wink) and how much fun you've had working out with me
While I am definitely no blogging expert, I have created this blog for my clients in order to share some health and wellness information. I hope you find it both helpful and encouraging.
Please spread the word about Tiff-Fit boot camps! Round up some friends, come have fun and get fit!
Much of my business is based on referrals. I am eager to help you and your friends make a difference in your health and fitness.
•Contact me if you are interested in working with me in a private, semi-private, or group training setting
•Contact me if you are interested in participating in a boot camp
•Spread the word to friends and family about how awesome I am (wink wink) and how much fun you've had working out with me
While I am definitely no blogging expert, I have created this blog for my clients in order to share some health and wellness information. I hope you find it both helpful and encouraging.
Please spread the word about Tiff-Fit boot camps! Round up some friends, come have fun and get fit!
Thursday, March 4, 2010
Boot Camp Summer Schedule
Tiff-Fit
Summer Boot Camps
Come join the many returning members as you get fit and have fun! These fitness boot camps will get your butt in gear, and prime your body and mind for muscle tone, rapid fat loss, increased strength gain, cardiovascular improvements, and nutritional guidance!
Program Length: 4 Weeks, 3 Days a week
Program Cost: $200/month for Greatwood Training Center members,
$220/month for non-members
Dates/Times: June 7-July 1
Tues-Wed-Thurs
5 am, 6 am, or 7 am
Location: Greatwood Training Center
7002 Riverbrook Dr., Suite 200
(Behind the Montessori)
**All new boot camp participants must attend a pre-program screening on Saturday, June 5, at 8 am at the Greatwood Training Center. Paperwork, payment and measurements will be taken at this time. For more info, contact Tiffany Nuño 832.741.9404 or tiffnuno@yahoo.com or check out my blog www.tiff-fit.blogspot.com**
What exactly is Tiff-Fit Boot Camp?
Congratulations! You are in the right place! Tiff-Fit Boot Camps will help transform your body into what you have been trying so hard to achieve. And stay that way. That's the important part, right? No more lose weight, gain weight back plans for you. These fitness boot camps will get your butt in gear, and prime your body and mind for muscle tone, rapid fat loss, increased strength gain, cardiovascular improvements, and nutritional guidance!
Still skeptical? That's normal and healthy. But don't miss the boat! The workouts are quick, convenient, challenging and fun! Low intensity exercise doesn't work in the long run. You need to challenge yourself. And the great thing about Tiff-Fit Boot Camps is even if you are male or female, out of shape or in excellent shape, old or young, it doesn't matter! These camps are designed for you! But you need to take action, get out of your comfort zone, and let Tiff-Fit Boot Camps help you achieve your goals!
What you can expect from Tiff-Fit Boot Camp:
- 4 weeks of camp. 3 days a week of intense, challenging, and fun group exercise
- Time friendly. Only 50 minutes per class
- Specifically designed workouts that can accommodate a wide variety of fitness levels
- Equipment that challenges all the muscles of the body: kettle bells, dumb bells, bands, medicine balls, stability balls, bodyweight
- All facets of fitness included in each class. Fat loss, strength, flexibility, conditioning, power, endurance, muscle tone
- Full body, interval type training. The absolute best for weight loss, fat loss and strength gains
- Nutrition tips and emails/blog posts to help expedite your weight loss & fat loss goals
- Enjoy meeting new people, make new friends, with similar goals as you
- Fun, cooperative, team-like atmosphere
- Not a military style fitness bootcamp. I will not yell at you. Laid back feeling, conducive to constant progress
- Fitness games included. You won't even know you're working out
- Gain more energy, confidence, self-esteem
- You never know what to expect. Each day is different. Just show up and expect to have a great, fun, challenging fitness boot camp workout
- Get into bathing suit shape-- and stay that way
- Fit into your skinny jeans again
- Notch up your belt buckle 1 or 2 more rungs
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