2012 Healthy Eating Focus Week #6
February 6, 2012 by 1 Comment
Welcome to week six of my ten week Healthy Eating Series, to Kick off 2012!
To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.
Just to recap your first five focuses they are:
1. Slow down when you eat.
2. Create a relaxed environment while you eat
3. Create an eating rhythm with your eating times, (meal cadence)
4. Feel pleasure as opposed to stress with your food choices
5. Eating for nourishment
This week the focus is to make sure that you are aware at your meals.
Focus #6 – Awareness at Meals
This simple focus can be quite difficult for so many of us. We think that we’re being efficient or productive by getting some stuff done while we eat. Right? Not right! It is now time to stop eating and multi tasking. Being aware at your meal means being with your meal; noticing it, tasting it, being present, awake, alive, and alert. When you eat, simply eat.
This is actually a nutritional requirement. Marc David, points out, “The nutritional power of Awareness is physiologically proven in the Cephalic Phase Digestive Response-the body’s requirement for the “head phase” of digestion, assimilation, and calorie burning.
By “head phase” he means the phase during a meal in which we taste, experience pleasure, smell the aroma, experience satisfaction and a visual stimulation of a meal. Our subjective experience of a meal profoundly impacts how we digest and assimilate that meal.
The more AWARE we are when we eat, the more our appetite is satisfied and the more our brain and digestive system can give us accurate feedback about a meal.
This week take the time away, separate yourself from the craziness of the day, and become aware at your meals. It makes a big difference on how your body physiologically responds and burns calories.
Please feel free to pass this valuable information to your friends, family, and co-workers!
In Good Health,
John Preston
Your Fitness Tutor
john@fitnessknowhowhq.com
www.fitnessknowhowhq.com
The nutrition information in this post is all the more effective when combined with a sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.
P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com
P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.
Inspirational and Motivational Quotes from The Biggest Loser – Season 13 Week #5
February 1, 2012 by Leave a Comment
Here are the Top Motivational and Inspirational Quotes from NBC’s The Biggest Loser – Season 13 Episode #5
OK, time for two little rants.
First of all during this episode, Bob Harper took the contestants through a workout called Fran. Fran is a Cross-fit workout. I don’t like Cross-fit and here are my reasons. The Cross-fit exercises when performed properly are all perfectly fine exercises. The problem with Cross-fit is that rarely are the exercises done properly. The emphasis is on completing the exercises as fast a possible or completing as many reps as possible in a pre-determined amount of time.
That approach promotes poor technique. And poor technique with maximal effort is a recipe for injury. Cross fit workouts are very difficult and they require maximal effort. So technique will falter. I know that Cross-fit coaches will disagree with me, but I don’t care. They are wrong!
There is decades of research from credentialed, and respected educational institutions from around the world that offer scientific proof on how to exercise properly. There have been thousands, probably tens of thousands, of peer reviewed, double blind studies done that follow accepted research methodologies that offer proof on how to develop structured exercise protocols. We already know how many sets and reps to do, how much weight to lift, how long to rest between sets and at what speed to move durnig exercises to reach any fitness goal.
Cross-fit doesn’t follow any of this science. I don’t recommend it for anyone.
On a slightly different note. Bob Harper has been giving Dolvett a hard time about stealing workouts from him all season. Here’s the deal, you can get the Fran workout from Cross-fit online. He’s being hypocritical. He didn’t come up with Fran. Anybody can simply google it. The “great” American trainer didn’t even come up with his own workout. He got it from the web!
OK, rant #2
You’ll notice that the quotes from this weeks episode are scarce. That’s because there were very few good quotes. The cast this season is boring. None of them are very interesting. None of them really seem to be buying into the program. All of them seem really superficial, selfish and trivial.
Now maybe it will get better as they begin to experience what it feels like to really make positive changes in their lives. I hope so, because so far this is the worst cast in the history of the show.
Here are this weeks quotes
“I’ve never reached my goals.”
“I’m here to do things that have never been done before.”
“Let’s do some good stuff.”
“Lets’ do it.”
“I’ve learned to really enjoy whit it is that I’m doing.”
See you next week!
2012 Healthy Eating Eating Focus Week #5
January 30, 2012 by Leave a Comment
Welcome to week five of my ten week Healthy Eating Series, to Kick off 2012!
To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.
Just to recap, your first four Healthy Eating Focuses are:
1. Slow down when you eat.
2. Create a relaxed environment while you eat.
3. Create an eating rhythm with your eating times, as opposed to eating sporadically.
4. Feeling pleasure as opposed to stress in your food choices.
This week the focus is to make sure your food is nourishing.
Focus #5 – Eating for Nourishment
It is important to develop a nourishing relationship with food, or no amount of nutritional or weight loss guidance will ultimately help.Marc David explains, “Someone can eat a great diet, have a great body and even have great health – yet receive little nourishment from food, and indeed can be severely punishing themselves with food and exercise.”
He continues to explain, “As a planet, until we learn to nourish ourselves with food on an individual basis, we will continue to produce and manufacture poor quality food, junk food, toxic food, and remain stuck in a dysfuntional and painful relationship with body, and body image.”
This is so profound to me, and so apparent in our society today. It seems the more “diets” we come up with, the more we are stripping away from having a nourishing experience with food, and the more we seem to be having a growing problem with obesity.
When it comes time to eat are you eating to nourish yourself? For instance, do you:
Enjoy
Savor
Relax
Reflect
Celebrate
Take time
Play music
Eat with good friends
I encourage you today, to find a happy and nourishing experience with food. It just may be that experience that helps you create and maintain a healthy body and body image.
Please feel free to pass this valuable information to your friends, family, and co-workers!
In Good Health,
John Preston
Your Fitness Tutor
john@fitnessknowhowhq.com
www.fitnessknowhowhq.com
The nutrition information in this post is all the more effective when combined with a sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.
P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com
P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.
Biggest Loser Motivational and Inspirational Quotes
January 25, 2012 by 2 Comments
Here are the top Inspirational and Motivational Quotes from The Biggest Loser – Season 13 Week #4
“I’ve been invisible for my whole life, and here there’s no place to hide.”
“Where you are right now is all good.”
“I need you to be all in.”
“I won’t give up on myself.”
“The second you commit to this, then the attitude changes.”
“Why am I here? Why do I really want to do this?”
“I can’t help someone who doesn’t really want to help themselves.”
“This isn’t for everybody, this is for your body. But more important than that, this is for your life.”
“I am doing things that I never thought imaginable.”
See you next week!
Huge Announcement
January 24, 2012 by Leave a Comment
I am excited to announce that I am now The Director of Education at In2One Wellness!
You probably know me as a Personal Trainer or as the Owner of Fitness Know How Headquarters. Which is great.
But throughout my career the driving force in my life has always been to teach people. Fitness Know How Headquarters is an example of that evolution. Through the Internet I was able to go from working with one client at a time to sharing what I know with the world (or at least the many thousands of people who’ve visited the site).
My big career goal is to lead the way in establishing an educational standard for the fitness industry. In much the same way that doctors, attorneys, and many other professionals have a clear educational path they must follow before starting their careers. Fitness professionals should have that same level of respect in the community. And clients deserve quality programs that are safe and effective and delivered by highly educated professionals.
So what does this mean for Fitness Know How Headquarters and my newsletters? You should see very little change. I might not create as many blog post and I may send out fewer newsletters. But as I continue to develop the curriculum, I’ll be able to share that information on the website and though emails. So you may not see any changes at all.
In2One Wellness is an eclectic place for well being. We offer programs for early childhood development, Active Adult Lifestyle programs for boomers, nutrition based weight loss programs, Golf specific programs for juniors through seniors (and competitive golfers), innovative group exercise classes, back pain management and much more.
My job as Director of Education is to create an accredited academy and to deliver certifications for each program. So that the quality of instruction is high and clients experience a genuine In2One Wellness experience as we expand the business into other markets.
Eventually my plan is for the academy to expand into a University that will offer bachelor and master degrees in many disciplines of human movement, nutrition and wellness.
And all of this should be done by the end of the year! Just kidding, it’s going to take many years. But is the impact that I’m going to make in this world and the legacy that I intend to leave.
This new position at In2One Wellness is simply the next step toward that goal.
I’m glad that you are part of this journey with me.
In Good Health,
John Preston
Director of Education
In2One Wellness
2012 Healthy Eating Focus Week #4
January 23, 2012 by Leave a Comment
Welcome to week four of my ten week Healthy Eating Series, to Kick off 2012!
To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.
Just to recap, your first three Healthy Eating Focuses are:
1. Slow down when you eat.
2. Create a relaxed environment while you eat.
3. Create an eating rhythm with your eating times, as opposed to eating sporadically.
I believe you will really appreciate this week’s focus!
Focus #4 – Pleasure
Enjoy what you eat. It is common for people to make food choices that they label as “bad,” and then feel guilty about eating it. First of all, this adds to the stress that ultimately slows down in your metabolism, as discussed in Focus #2.
Unfortunately, we are beginning to label foods as being morally good or bad. How about taking the labels away, and allow yourself the opportunity to enjoy a food or snack that pleases you?
As Marc David explains, “Fighting pleasure means fighting our natural biology and soul design, which deeply impacts health.”
This week I encourage you to strategically include pleasurable food in your diet. This doesn’t mean lose control and have 3 scoops of ice cream everyday. That is why the word “strategically” is placed in that sentence above.
For example, if you love chocolate, then allow yourself a small piece of chocolate everyday. Allow yourself that freedom to find pleasure in what it is you enjoy. Keep the amount small, but give yourself that treat.
So that is your assignment this week. Include pleasurable foods in your diet!
Please feel free to pass this valuable information to your friends, family, and co-workers!
In Good Health,
John Preston
Your Fitness Tutor
john@fitnessknowhowhq.com
www.fitnessknowhowhq.com
The nutrition information in this post is all the more effective when combined with a sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.
P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com
P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.
Treadmill Sequence
January 22, 2012 by Leave a Comment
Try this fun sequence next time you’re on the treadmill to shake up your routine. You’re going to need a set of dumbbells to get some upper body work in while you are walking. The upper body work won’t lead to a lot of strength gain but it will help to elevate your heart rate. The dumbbells should be light, 5-25 pounds depending on your strength.
Hold the dumbbells in your hands during the first part of the sequence.
Walk on the treadmill for 1 minute
Speed 3MPH, Incline 3 degrees
The second minute you’ll perform alternating dumbbell curls
Walk for 30 seconds with the dumbbells at your side
Then 1 minute of alternating overhead presses from the top
Hold both dumbbells overhead as you alternate lowering and raising each arm
Walk for 30 seconds
Then 1 minute of upright row (not alternating)
With your palms facing your body, pull the dumbbells up to shoulder level. Leading the movement with your elbows. Your elbows should always be higher than the dumbbells.
Walk for 30 seconds
Then 1 minute of alternating overhead triceps extensions
Hold the dumbbells overhead in the same position as the overhead press. Alternate bending at one elbow and lowering the dumbbell behind your head, then extend back to the top.
Walk for 30 seconds
Put the Dumbbells down
Now do 5 Intervals of 1 Minute of high Intensity and 30 seconds of rest.
Running
If you can run set the speed to 6MPH and leave the incline at 3 degrees. Run for 1 minute then step off to the side of the belt and rest for 30 seconds. Repeat 5 times.
Walking
If you can’t run, keep the speed at 3MPH and increase the incline to 6 degrees. Walk for 1 minute then step to the side of the belt and rest for 30 seconds. Repeat 5 times.
Cool Down
Walk for 2 minutes at 3MPH and an incline of 3 degrees
This entire Sequence will take 16.5 minutes.
Have fun and let me know what you think of this workout after you’ve done it. Leave your comments below.
Motivational and Inspirational Quotes from The Biggest Loser Season 13 Week 3
January 18, 2012 by Leave a Comment
Here are the best motivational and inspirational quotes from The Biggest Loser Season 13 – Week 3
“Be the best version of you today.”
“Why can’t you do anything you put your mind to?”
“All this time you’ve been telling yourself no, when you should have been telling yourself yes.”
“The biggest competition is the person in the mirror. Can you beat your old you?”
“This is what hard work and dedication get you.”
See you next week
2012 Healthy Eating Focus Week #3
January 16, 2012 by Leave a Comment
Welcome to week three of my ten week Healthy Eating Series, to Kick off 2012!
I’m hoping you are becoming more aware of your eating habits, more specifically, your eating speed and your relaxation level while eating.
Just remember, a relaxed mind and body makes for a faster, more efficient metabolism.
Focus #3 – Eating Rhythm
Finding an eating rhythm (what I like to refer to as meal cadence) means timing your meals, and the frequency in which you eat breakfast, lunch, and dinner. Getting an eating rhythm in your day will set the tone and the flow for your nourishment.
Take note of your typical day. Are your meals regular or erratic? For example, do you skp meals and/or eat too lightly early on in the day, while eating the bulk of your calories at night?
You may do this because of stress, a hectic work or home schedule. However there are some consequences to not having an eating rhythm throughout your day. These consequences include:
You ignore signals that your body is telling you what it needs
You ignore your true appetite and hunger
You ignore the nutritional needs of your body
This leads to:
Fewer calories burned
A weak digestive system
Metabolic deficiencies (a slow metabolism)
It can be a challenge to develop a healthy eating rhythm, but the rewards and the positive impact this will have on your overall health is well worth it.
Here is a great sample of a healthy eating rhythm:
7:00 A.M. – Meal #1 Breakfast
10:00 A.M. – Meal #2 Snack
1:00 P.M. – Meal #3 Lunch
4:00 P.M. – Meal #4 Snack
7:00 P.M. – Meal #5 Dinner
Note: All five meals should have approximately the same size portions.
Your schedule may not allow you to eat at those times, but remember this is just a sample. The point is to do your best to consistently eat meals at the same time every day, finding your eating rhythm.
For a healthy weight and a healthy relationship with food, slow down, relax, and find an eating rhythm. Make your meals and meal time a priority and your body will reward you.
Please feel free to pass this valuable information to your friends, family, and co-workers!
In Good Health,
John Preston
Your Fitness Tutor
john@fitnessknowhowhq.com
www.fitnessknowhowhq.com
The information in this post combined with my Fat 2 Fit 56 Day Makeover will provide a great jump start for you. Make this year’s resolution a reality!
P.S. The information in this post is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com
P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.
