Protected: Chris Powell Explains How To Begin Your Weight Loss Journey
Protected: Chris Powell Explains Why The STAX Nutrition System Works
STAX Nutrition System – How Phase 3 Works
In previous Posts I’ve discussed how both Phase 1 and Phase 2 of the STAX Nutrition System work. Now it’s time to explain Phase 3
You should remain in Phase 2 until you stop seeing or feeling changes in your body for a period of at least two weeks. At that point it is time to transition to Phase 3. In Phase 3 you will still begin your day (meal 1) with a portion of carbohydrate and protein. After that the rest of your meals for the day will consist of a protein and a fat. Remember that vegetables are optional and highly recommended at every meal. Don’t forget that you are allowed unlimited portion sizes of veggies. This is important during Phase 3 because eating extra veggies will help you to stay full.
During Phase 3 you’ll need to scale the intensity of your workouts back a little. You are reducing your carbohydrate intake and you may notice a drop in your overall energy levels, especially during workouts.
Stay in Phase 3 for as long and you continue to lose weight. Once you plateau in Phase 3 we’ve verified that your metabolism has slowed. This is due to the low calorie levels of Phase 3. At this point it is important to transition back to Phase 1. This will help to rev up your metabolism so you can continue to lose weight.
It takes a leap of faith to return back to Phase 1 because you are increasing calories. But it is an important step on your journey of losing weight. It is a step you must take.
Fat 2 Fit 56 Day Makeover Challenge
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Here are the Details
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You have two options:
#1 – Sign up for our Live, In-Person, supervised program that takes place at The In2One Wellness Center, in Scottsdale AZ. The Live, In-Person program includes up to 24 supervised workout sessions, so you must live in the local area to participate.
#2 – Sign up for our Do-It-Yourself Online program and get started today! The Do-It-Yourself is just like the Live In-Person program except it is for anyone who doesn’t live in the Phoenix or Scottsdale area. You’ll workout on your own and without supervision.
Option #1 (Live)
Option #2 (Online)
The Fat 2 Fit 56 Day Makeover is designed with one purpose – to help you to lose the maximum amount of weight possible in less than 2 months.
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Your Simple Path to Success
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Live In-Person Program
Online Program
Note: We’ve utilized the STAX Nutrition program for almost 5 years with clients and boot campers. In fact, we’ve presented monthly nutrition seminars that follow the STAX principles. I’ve also been a fitness professional for over 17 years, so the exercise and lifestyle advice comes from an expert.
STAX Nutrition System – How Phase 2 works
The STAX Nutrition System is the best carb cycling program that there is!
Here is how Phase 2 of the Carb Cycling Program works.
Everyone should remain in Phase 1 of the STAX Nutrition System weight loss program for as long as long as they continue to see changes in their body. After two weeks without changes, switch to Phase 2. The first three meals of each day are the same in Phase 2 as they are in Phase 1; a protein serving, a carbohydrate serving and as always unlimited vegetables are recommended at every meal.
For meals four, five, and beyond (some people eat an optional sixth meal if they eat every 2.5 hours instead of every 3 hours, or have very long days), remove carbohydrates from the meal and add a serving of fat. So meals four and five should consist of a protein, a fat, and unlimited vegetables.
When you “Cross Over” mid-day to eating fats and eliminating carbohydrates, you will also cross over and use fat as energy during the second half of the day. This means you can expect to lose more fat during Phase 2. But here is the important part. You won’t lose the maximum amount of fat possible during Phase 2 if you don’t do and adhere to Phase 1 properly. Therefore be patient, trust the program, and stay in Phase 1 until you plateau. This means that you stop losing weight or seeing changes in your body during Phase 1. Then you can move on to Phase 2.
Enjoy all the weight loss you are about to experience during Phase 2. And remember to stay in Phase 2 until you experience a two week plateau.
Biggest Loser Week 11
This week’s show was very interesting.
To start things off the black and red teams were merged into one team. The blue team. The blue team had a common goal, lose more total weight than the previous week. The twelve remaining contestants lost 64 pounds the week before. If the blue team worked together to lose 65 or more pounds, then no one would be eliminated from the show.
My first thought was that this would be next to impossible. Last week the red team followed a miserable weigh in (during the two weeks spent at home), with incredible results. The thing about weight loss is that is often comes in stages. If you have a great week it’s not uncommon to not quite lose as much the next week.
The cool thing about this episode was to see how quickly the blue team accepted their common goal. The red and black teams had spent the last 5-6 weeks really battling each other. I thought there might be some tension, but there wasn’t. They got right to work!
The four trainers; Jillian Michaels, Bob Harper, Brett Hoebel and Cara Castronova all seem quite shocked by the merger of the two teams. I don’t know if they really keep the trainers in the dark about the challenges and twists or not, but if they don’t the trainers are also excellent actors. Bob and Jillian took the men and Cara and Brett took the women. In essence the trainers took the team members that they hadn’t had a chance to train yet.
Soon after the teams merged each person met again with Dr H. (Dr. Huizenga), for their mid-point check up. He reassessed them and showed their improvements by using The Biggest Loser “real age” program. This was yet another cross promotion. But it was really awesome to see how much each person really improved their health in just 10 week.
This show puts so much emphasis on weight loss that it’s easy to lose sight of the true benefits 0f exercise and proper nutrition; Good Health, Decreased Risk of Chronic Diseases, Improved Quality of Life and an Extended Life Expectancy!!!!
In the middle of the show they brought in Curtis Stone and Lorana Garcia. I think they are from the new show America’s Next Great Restaurant. This was obviously a chance for NBC to cross promote the show. Anyway the blue team was divided up into 6 teams of 2 (one person each from the former red and black teams).
Each team had 30 minutes to create a dish. The two guest chefs would vote on the best one based on calories, taste, and presentation. The winning team would win The Biggest Loser meal plan from the time they were eliminated from the show until the finale. This was yet another cross promotion. But the food they made looked great, and was healthy and nutritious. So it was cool to watch.
Olivia and Moses Won!
Before the weigh in there was one team challenge. The entire team had to pull a rope (think of the type of rope that is used to tie ships to the docks), out of the dirt. At the end of the rope were questions that they had to answer. If they got it correct they’d continue in one direction (presumably the shorter route), and if they got it wrong they’d go in another direction. Each time the got the correct answer two more teammates would help pulling the rope.
They had 90 minutes to complete the challenge. If they finished in time then the team would get a 5 pound advantage at the weigh in. They were very motivated to win this challenge.
Now this sounds really easy, but they buried the rope really deep in the dirt. They had to dig and pull. Even Rulon Gardner (who won a gold medal at wrestling and has been training hard for the last 10 weeks), could hardly pull the rope out of the dirt. Long story short, they completed the challenge with only 15 seconds to spare and won the 5 pound advantage.
At the weigh in it seemed like they edited the order that each person wieghed in, to create the most drama. It is TV after all. Each person needed to lose an average of 5 pounds to prevent anyone from being eliminated.
After the first four people they were 3 pounds behind the pace.
After the next three people they were 4 pounds ahead of the pace.
Three people after that they were only up 1 pound with two people to go. They could do it!!!
But Marci didn’t lose any weight and Kaylee actually gained 2 pounds, So someone would be eliminated.
They had to vote for one of the bottom two; Marci or Kaylee.
Marci who had lobbied to be voted off the last two weeks, asked everyone to vote her off. There are two reasons she seemed like the best person to eliminate. She now weighs 162 pounds, and is at her goal weight. She is the mother of another contestant, Courtney, who still needs to lose more weight. Plus Marci has become a mother figure to a lot of the younger people on the show.
Everyone except one person honored Marci’s request (not including Moses, who wouldn’t vote off his own daughter, Kaylee). So Marci is gone!!!
Now for the quotes of the week:
“Nothing is more important than you”
“One step, one day, one choice at a time, and you will get there”
“I’m fully happy and fully confident and I’m proud of myself”
“The most important thing you can take care of is you”
“These small victories are everything to me”
“Parents set an example for their children”
“I just want my life back so bad”
See you next week!!!
STAX Nutrition System – How Phase 1 Works
The STAX Nutrition System is the best carb cycling program that there is!
Here is how Phase one of the 3 Phase carbs cycling system works.
Phase 1 is designed to reset and boost your metabolism to its full potential for weight loss. Maximizing your metabolic potential (the calories you expend during a day) is vital to weight loss. If you have excess weight that you are interested in losing then your metabolism is most certainly not functioning optimally. The reason for this is that you have gone through extended periods of time not eating enough.
Most people who are over-weight have gone on and off of diets (Yo-Yo dieting). What happens when you do that is your metabolism slows down while you are dieting. Then you either reach your goal or decide that the diet isn’t working for you and you go back to eating the way you used to. The problem with that is your metabolism is now slower than when you started the diet. The end result is you will gain back the weight you lost even faster than you lost it.
Another way to slow down your metabolism is to be a chronic under eater. A chronic under eater is someone who is always avoiding eating and can’t understand why they continue to gain weight. Here how that works. To avoid gaining weight you either skip meals or eat extremely small portions to avoid weight gain. This will guarantee that you’ll have the slowest metabolism possible.
But how do you gain weight? Once or twice a week you attend a social event and eat normal portions. You figure you’ve been good all week, what can one meal hurt? Since you’ve been eating so little during the week, your body is in starvation mode. In an effort to prevent starvation your body stores all the extra calories you consume during that meal as fat.
There are two important steps that will help you to reach your full metabolic potential.
1. Eating proper portions
2. Eating frequently throughout the day (5-6 meals)
By eating proper portions you will guarantee that you won’t gain weight. If your portions are too large you will certainly gain weight. If they are too small your will begin to slow your metabolism and eventually you’ll experience weight gain. Eating frequently throughout the day will help regulate your blood sugar, insulin and the stress hormone cortisol.
Regulating your blood sugar and insulin will help fend off hunger and reduce the likelihood that you make bad food choices. When your cortisol levels are high your body stores much more of the food you eat as fat. You want to avoid that at all cost.
The purpose of Phase 1 is to maximize the weight you will lose during Phases 2 and 3. But here is the good news. You will still lose weight on phase 1. So it’s a win-win scenario for you!
Prize Payout For The Big Event Happening This May
Big Event Coming This May!
OK, I’ve hinted at this a couple times, there is a huge event happening this May. And I want you to be part of it. I really do want to tell you all the details today. But unfortunately I can’t. I would get in all sorts of legal trouble if I talk about it now. But I can tell you this.
It’s going to be a ton of fun. It’s going to be interactive. It’s going to be emotional and inspiring. It will be national in scale (so everyone in the country, possibly in other countries as well, can participate). It wiil involve fitness, nutrition and weight loss.
There are only a couple things that you’ll need to do to be part of it. Again I can’t tell you what all of them are quite yet. But one of them is you have to “like” Fitness Know How Headquarter’s Facebook fan page. Only people who “like” the page will be eligible to win CASH!
OH YEAH there will also be CASH prizes (actually Visa Gift Cards)
Here is the payout schedule. Please NOTE, that there are no limits. An unlimited number of people can participate and the prizes will continue to grow and become more awesome as more people get involved. So please help me spread the word and share this with people who you think might like fun, interactive, emotional, inspiring, events involving fitness, nutrition, weight loss and best of all CASH!
Again here is the payout schedulre for the prizes.
|
Participants |
First Place |
Second Place |
Third Place |
Fourth Place |
|
20-199 |
$100 |
|||
|
200-299 |
$150 |
$50 |
||
|
300-399 |
$150 |
$100 |
$50 |
|
|
400-499 |
$200 |
$150 |
$100 |
|
|
500-599 |
$300 |
$200 |
$100 |
|
|
600-699 |
$350 |
$200 |
$100 |
|
|
700-799 |
$400 |
$200 |
$100 |
|
|
800-899 |
$450 |
$200 |
$100 |
$50 |
|
900-999 |
$500 |
$250 |
$150 |
$100 |
|
1000 |
$500 |
$300 |
$200 |
$150 |
|
1000+ |
Keeps |
Going |
Up |
|
P.S. This is real so after you “like” Fitness Know How Headquarter’s page please suggest it to your friends.
I’m really Amped about this event!
Thanks.
In Good Health,
John Preston
What I Eat
I had a very brief, yet interesting conversation yesterday with a lady who used to be in my boot camp.
I walked in the gym and she asked me “John, do you ever eat at home?” At first I thought that she was referring to the fact that I bring my own food with me everyday. But I quickly realized that she thinks that I eat every meal at restaurants. She came to this conclusion because I’ve adopted a new habit of posting my “check ins” on facebook.
Here is my concern. This lady knows me very well. She’s been in my boot camp program. She’s come to my nutrition seminars. She even followed the nutrition principles that I recommend during an 8-week weight loss contest. Facebook is very powerful. Here’s why…
The truth is that I eat at restaurants 2-3 times each week. The rest of the time I buy, prepare and eat my own food. I eat 6-7 meals a day. That means that I eat 4-7% of my meals at restaurants each week. But because I post what restaurants I like, the perceived reality is that I eat all of my meals out. If I did I’d be fat. But I am not fat because 93-96% of the time I eat whole, natural, self-prepared (often organic) food.
If you don’t want to be fat, you should do the same.
Here is exactly what I had to eat yesterday
Meal 1
- Oatmeal (plain)
- Homemade chicken breast breakfast sausage
Meal 2
- Ground Turkey (onion, red pepper, spinach, cumin, chili and chipotle powder)
- Brown Rice
- Asparagus
Meal 3
- Red Snapper
- Brown Rice/Curry Lentils
- Squash
Meal 4 (Snack)
- Orange
- Raspberries
Meal 5
- Grilled Chicken
- Yams
- Broccoli
Meal 6
- Salad with Olive Oil and Balsamic Vinegar
- Spinach
- Mushrooms
- Mixed Greens
- Olives
- Avocado
- Kidney & Garbanzo Beans
- Grilled Chicken
Now I could annoy the crap out of you and post everything I eat as I eat it on Facebook. But this isn’t about me. I’m here to help you with your exercise and nutrition program, and what works for me may not be the best plan for you.
To learn more about the nutrition program that I recommend (because it is flexible, adaptable and is in line with my philosophy), click this link.
P.S. You are allowed cheat days on this plan, so you can go to any restaurant to like and eat your favorite food!
P.S.S And it Fricken Works!!!!!
Healthy Holidays And Merry Fitness
Merry Christmas and Happy Holidays From Fitness Know How Headquarters!
It’s holiday time again. I wish you all good health and happiness during the holiday and upcoming New Year. But I don’t wish the typical weight gain that occurs this time of year on anyone. The typical American will gain weight. There are a lot of numbers out there suggesting just how much weight you will gain, let’s just say it’s a safe bet to assume you will gain five to fifteen pounds this holiday season. You already have plans to lose weight and can’t afford another fifteen pounds. You can’t afford another pound! Here are some tips to help you get through this wonderful yet difficult time of the year.
First, if you are currently working out don’t stop. If you don’t work out, start. I know this is a busy time of the year and you are being pulled in a lot of different directions, but if you simply maintain your weight throughout the holidays you are up to fifteen pounds ahead of the typical American come January 1st. The other advantage of beginning to workout now is that the gym will be empty. This will help you get acquainted with the equipment and time to develop a workout plan before the crowds hit in January. Another important reason to workout now is the challenge of all the excess goodies (and the calories that come with them) during the holidays can be offset by expending energy in the gym.
Second, start new traditions. Don’t exchange gifts with everyone like cookies, candies, cheese balls, nut rolls, and dare I say, fruit cake. Instead buy or make an ornament with items from a vacation you took during the year or some other personalized gift that they can keep forever. It is far more pleasant to reminisce about the creative gifts that everyone has exchanged over the years, than how difficult it is to walk a flight of stairs because you have all contributed to each others obesity.
Third, control yourself at holiday parties. This one is a little more difficult, but here’s what you do. When you get invited to a holiday party; remember the host is inviting you because they like you, not because they need you to come over and eat their food. Don’t show up to the party starving. Eat before you go. Not a lot, just a snack, enough so when you get there you don’t consume 3000 calories of hors d’oeuvres before you take off your jacket. You don’t want to eat so much food that you show up and don’t eat a single thing either. A good rule of thumb is to consider how much you typically eat for a meal and eat half of that, one to two hours before the party. If the host is offended because you did not make a pig of yourself at the party, consider looking for other friends to socialize with over the holiday season. Go very light on the hors d’oeuvres. Don’t feel obligated to try everything, instead enjoy the food you know you enjoy. Eat only a taste of your favorites, especially the high fat calorically dense items.
The holidays are a time to spend with friends and family, a time to get together with those we love. Remember why the holidays are important to you and celebrate as such. But if you don’t want the holidays to be about you getting fatter, follow these simple suggestions and enjoy.
