You survived the holidays and now we are going into to the cold dark dead of winter. It's gray, cold and nasty and you really just want to stay in bed all day. You can't get motivated to get to your gym and would rather eat crappy food and veg. You know its not right but what is wrong???
You are probably lacking in Vitamin D. Vitamin D, the sunshine vitamin is produced by the skin with exposure to the sun. But in the winter you never get that exposure and even in the summer you are most likely not getting much.
If live north of 40 degrees latitude you cannot get enough sun even at midday in the winter. That's Denver or Philly. In the summer most people have been scared to death of skin cancer. But the truth is the odds of getting caner from sun exposure is very slight, even for very fair skinned people. Using SPF of 8 or higher blocks exactly those rays that your body needs to create Vitamin D and does very little to prevent sunburn.
The problems caused by lack of Vitamin D far outweigh the risk of skin cancer [Journal of Cosmetic Dermatology 2003 April; 2(2):86-98]A. Some of the diseases caused by lack of Vitamin D include:
This time a year we can’t avoid the Holiday parties and Alcohol.
If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.
So without further ado, let’s talk a bit about our friend “alcohol”.
Alcohol And Fat Loss – What You Need To Know
One
question that often presents itself to many dieters who are trying to
shed the excess weight that has accumulated over time is whether or not
alcohol can be included in their diet plan.
Alcohol is something that most adults do like to indulge in from time to time – some more often than others.
So
what’s the real deal about alcohol and your progress? Is this something
that you can make room for in your diet or is it something that you
need to give the boot?
Alcohol And Calories
The
very first thing that you need to take note of is how many calories are
found in alcohol. Alcohol itself contains seven calories per gram,
whereas both proteins and carbs contain just four. Fat comes in at the
highest calorie value per gram at nine, which places alcohol right in
the middle.
But what’s often worse is what the alcohol is mixed
with. If you’re drinking your alcohol with high calorie or fat mixers
such as cream, sodas, or sugary mixers you could easily end up with a
drink that packs in well over 300 calories per serving.
If you take in three or four of these over the course of the night, it’s really going to add up.
Alcohol And Fat Metabolism
The
second important thing that you need to note is the impact that alcohol
consumption will have on your fat metabolism. The minute that you put
alcohol into your body, all fat burning is going to come to a halt.
Your
body views alcohol as a toxin and as such, as soon as it comes in, it’s
going to do everything it can to rid itself of this alcohol. No further
fat will be burned off until it’s out of your system.
Only then
will you start burning up body fat again. So if you consume quite a bit
of alcohol one night, you can expect to see your rate of fat loss drop
off for a more significant period of time.
Alcohol And Your Recovery
Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.
In
addition to putting the breaks on all fat burning taking place in the
body alcohol is going to put the slow down protein synthesis. This means
that no further lean muscle tissue will be built up as long as that
alcohol is in the body.
Again, you can imagine what this is going to do to your workout goals.
So
as you can see, if you want to be truly successful with your fat loss
and workout program, it’s best if you can forgo alcohol for the time
being. One drink every now and then may not hurt all that much, but if
you’re taking in any more than this, it will definitely hinder the
progress that you see.
Here we go again. Another Thanksgiving is just a few days away and many of you have probably already started eating poorly. STOP! Don't throw away all your hard earned gains (well losses actually).
Here's what you can eat and what to avoid for the rest of the week and throughout the holiday season.
Eat:
Lot's of fresh, steamed veggies but minimal butter and salt
Lean meat (sirloin, bison), lean turkey or chicken (white meat), fish (cod, haddock, perch, tilapia, trout, whitefish) - preferably organic
Salads
fresh fruits (apples, oranges,mangoes, bananas) but sparingly
Grains with long cooking time like long grain wild rice, steel cut oatmeal, barley. The longer it takes to cook the more nutritious it is.
Don't Eat:
Fast Food (you should never eat fast food)
desserts
Cereals
Breads
Corn
Soy
Cookies
Candy
Sodas
In Moderation and preferably only on Thanksgiving Day:
Alcohol
Small portions of pie, potatoes, etc
If you stick to a good diet throughout the week and the entire holiday season, you can eat pretty much whatever you want on Thanksgiving Day. On Friday you need to get right back to your proper eating habits of 4 to 5 small meals spread throughout the day and making sure you have a lean protein and complex carbs at every meal. Breads and cereals are not complex carbs!
On Thanksgiving Day eat normally up until the big meal. Don't go to Thanksgiving dinner on an empty stomach. Eat something like a bowl of oatmeal (the good kind, not the junk in packets) with some berries and peanut butter mixed in. That will fill you up and make it less likely you'll over-eat. It will also make it easier to get back on track Friday.
Starting October 1st IronBody Fitness will taking donations each month for a specific charity. One Saturday workout a month will be devoted to raising funds for that charity.
These workouts are open to anyone, no kettlebell experience necessary. The workouts will be focused on body-weight, resistance bands suspension and other fun toys!
Entry fee is a donation to our Charity of the Month. We hope you can contribute at least $10. Bring a friend too!
The Fuller Center for Housing is a nonprofit 501(c)(3) organization that seeks to eradicate poverty housing by promoting partnerships with individuals and community groups to repair and rehabilitate and renovate homes for people in need. These partnerships within our community bring together churches, schools, businesses and civic organizations to find decent, affordable housing for the homeless and others who are unable to get adequate housing by conventional means.
Pass this along to your friends. Also do me a favor and register for it here
Try us out and see how we can help you reach your health and fitness goals. Register for our Get Moving! Personalized Group Fitness Classes for just $99 for the 1st month. That's a $100 saving off our regular price of $199.
Here's what you'll get
Lose fat
Get fit and toned and spend less time in the gym
Get FAST results
Discover simple ways to make the right eating choices when dining out
Cut gym time in half
Discover little known secrets to maintaining your ideal weight…FOR LIFE
Decrease stress
Lose Fat in those annoying trouble spots
Have tons more energy
Fire up your metabolism and burn massive amounts of fat 24 hrs a day
Feel great, Look Great!
Feel more confident
Your Get Moving! 1 month trial membership includes:
An Orientation and assessment session where you'll learn how to safely perform many exercises including basic kettlebell exercises
Free Access to our Members Only website (louisvillekettlebels.com) normally $9.95/month
Hands on training in a small group class environment
A 4 week meal plan
30 minute goal setting consultation
Upgrade your 1 month Get Moving! Program to a full 12 month Forever Fit membership for the Special Rate or just $119/monnth. That's a saving of $10/month off our normal 12 month rate!! This Special rate will only be good until during your 1 month Get Moving! program.
Your 12 month Forever Fit Membership includes:
Unlimited sessions!
Continual personal attention to YOU.
Ongoing support and access to our Members Only site including every workout done since August of 2010 updated weekly
Discounts on special seminars
The option to "graduate" to our Advanced classes where you learn more technically challenging exercises at no charge
Special gatherings, groups outings etc.
Cameraderie and accountability to and with your fellow bootcamper
And Much, Much More!
All for the special rate of $119/month. But you MUST sign up during your 1 month Get Moving! Personalized Group Fitness program
To get started you have to attend an Orientation. When you click the button below you'll be taken to another site where you can choose the Orientation session you wish to attend.
Learn from Louisville's Best Kettlebell Instructor and only Certified Clubbell/CST Instructor in the area! I've been teaching Kettlebells in Louisville, Cincinnati and Atlanta since 2002 and have taught many who went on to become instructors as well. I'm also the author of the Spartan Warrior Workout and the newly released Ultimate Kettlebell Workbook. I've helped hundreds reach their fitness goals, come and see how my system can help you too!
Ours is a complete training system, not just workouts. We have a comprehensive system to help you regain lost agility, mobilty, strength and endurance. Joint mobility, foam rolling, Dynamic Muscle Activation, Strength and condtioning in each session ensures you will not only burn hundreds of calories and loose fat, but you'll also be able to move like a kid again.
We also offer 3 and 6 month memberships as well as month to month rates. If you prefer smaller groups or one on one sessions, private and semi-private classes are also available.
The Nutrition Program at Iron Body has been very rewarding in a number of ways. I started working out with Dave 2 years ago, and while I certainly felt the benefit of increased energy, strength and physical well being, I noticed only limited benefit in weight loss and body shape. Previously I was falling into the trap of feeling that since I was working out, I could eat more food (or in reality, poor choices). Now that I am putting the whole program together, with improved nutritional habits, I’ve easily been able to reach the reasonable goal of losing about a pound a week during the course! A new benefit just discovered last week when I had my annual physical, is that my Cholesterol and Triglycerides were cut nearly in half compared to last year (when I had already been working out for a whole year). I get to drop one of my cholesterol drugs!
Although I feel fairly well versed in diet and nutritional literature from prior diet attempts and years of discussing the issues with my patients, I still picked up a lot of new tips from the class. A major issue in long term weight loss is sustainability. This nutritional approach (I wouldn’t call it a ‘diet’ since it is a permanent change) is really nice, because it never feels like deprivation. In fact, the most difficult aspect of this approach if finding enough time to eat as much or as often as I should. The suggested goal of 1/2 to 1 pound per week is very obtainable, and allows a high enough calorie target that you do not feel hungry. Since you learn types of foods to eat, rather than specific items or prepackaged meals, it is easy to eat out, or shop for your own selections. Groceries are if anything slightly less expensive with the emphasis on less packaging and more whole foods. After several weeks of healthier menus, I found my cravings changing from carbs to meat or veggies, making the diet easier to follow as time went by. I don’t really miss dessert any more, although I used to love it. Even if you have an occasional break down, or planned lapse (party, etc) this approach allows and expects “cheat” meals about 10% of the time, while remaining confident of overall progress. The various tips about reading labels, recipes, supplements, etc have all been helpful.
In summary, this nutritional education is the real deal. It is very valuable, along with the usual Iron Body workouts, to enable you to reach your fitness goals. I hope that more of us will take advantage of it!
Last night we had some sort of breaded chicken thing. My biggest complaint so far is the labeling on the package is very hard to read or non-existant. Randomly pulling stuff out of the freezer and comparing to pics on the interweb is a pain.
Whatever it was was pretty tasty and we had some sort of mixed veggies.
This morning was more omelets and maple sausage patty.
So far I have o give MealMovement the thumbs up overall. I'd stick to lunch and dinner and fix your own eggs or eat oatmeal. As I said the other day, get your own almonds, walnuts, cashews etc.
You'll also want to get some fruit in there as well, an apple, plum, each etc and eat them in the morning either with breakfast or as your mid-morning snack.
Yesterday I wound up not eating any of the food from MealMovement and this morning I had oatmeal.
Today's lunch
Caliente Breaded Chicken Patty
4oz
Calories - 240
Fat - 12g
Sodium 900g
Carbs 8
Sugar 4
Protein 20g
Normandy Veggie Blend
4oz
Cal - 38
Fat - 0g
Carbs 7g
Sugars - 4g
Protein - 2g
The chicken is Caliente, hot, spicy. The breading is so-so a very unusual texture, but tasty. The veggies are crisp and crunchy. I didnt add anything to either the chicken or the veggies. I had considered mustard on the chicken but I think it would not go well with the spices.
The chicken is a little dry but I nuked it for 2:30 which was probably a little too long.
It's filling and only 278 calories. For me that's about 150 calories short of where I should since I'm supposed to be getting about 2500 cals per day. Dividing 2500 by 5 meals per day and each one should be about 500 cals. Adding in a little nut butter or whole nuts would round it out nicely.
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