Sunday, March 31, 2013

OVEREAT these foods to BURN more belly flab‏



With specific regard to fatloss, while the ideal healthy ratio of “good” to “bad” bacteria in your gut is 9 to 1, virtually every study performed on the obese population analyzing gut bacteria found higher instances of “bad” bacteria and lower levels of “good” bacteria within these individuals. That's a far cry from the ideal 9 to 1 ratio and you can bet it's DEFINITELY a big reason why these folks are overweight and struggling to lose their stubborn belly flab.

That said, correcting this imbalance can have an IMMEDIATE waist-slimming effect as a recent double-blind study published in the European Journal of Clinical Nutrition found that test subjects who took active measures to re-balance their gut bacteria ratio were able to reduce their abdominal fat by nearly 5 percent, while the “control” group experienced no positive changes in body fat levels at all.

So what exactly CAN you do to re-balance your gut bacteria ratio and begin experiencing these belly-flattening benefits for yourself?


We'll be sharing several methods with you, starting with today's belly-flattening tip: OVEREAT fermented foods, such as:

• Lassi (an Indian yogurt drink, traditionally served before dinner)
• Various pickled fermentations of cabbage sauerkraut, turnips, eggplant, cucumbers, onions, squash, and carrots
• Kimchi (a Korean fermented vegetable dish)
• Tempeh
• Fermented raw milk such as kefir
• Plain, unsweetened yogurt

All of these foods are rich in “good” bacteria, and their consumption will help to rebalance your overall gut bacteria ratio. Just make sure to steer clear of processed yogurts that are loaded with sugars and/or artificial sweeteners which have been shown to actually DAMAGE your gut bacteria ratio instead of help it.

That being said, the biggest downfall with fermented foods is that many people do not particularly enjoy their taste, and the amount you’d have to eat in order to get enough healthy bacteria to really make a difference is a bit impractical for the average person to consume.

For example, in order to get enough good bacteria into your intestine from yogurt, you would need to force down 10 to 30 servings of plain, unsweetened yogurt every single day of your life. What’s more, yogurt is lacking in several key strains of good bacteria, so even 10 to 30 servings wouldn’t be enough!

Sunday, March 24, 2013

EIGHT stress-busting foods (alternatives to alcohol, cigarettes, and ice cream)‏




With all the pressures and demands placed on us by work, family, and our many other relationships, life can certainly get downright stressful at times.

If you have a job, have a family, or interact with other human beings daily, then you know what I'm talking about.

Unfortunately, most people reach for all the WRONG foods when they're stressed, and even worse, many others turn to unhealthy habits like drinking alcohol and smoking cigarettes (yikes!) to cope with life's challenges...all disastrous choices for your health, hormones, and waistline alike.

But what if you could EAT your way to a more relaxed, calmer state, without packing on the pounds? Or even better, what if you could do it while DROPPING some of those pesky pound-a-roos as you do?

Well, good news.... you CAN, when you know exactly which belly-slimming foods to reach for when things just so happen to get a little crazy. Here are 8 of my favorites:

1. Oatmeal - Carbs prompt your brain to make more serotonin - your body's "feel good" chemical. Choosing a low GI carb source that yields a steady blood sugar response, like old fashioned oatmeal, is a healthy choice for your waistline while also yielding a steady, sustained supply of serotonin for a calming, soothing effect.

2. Oranges - In one study, German researchers found that consuming Vitamin C helped test subjects experience reduced elevations in cortisol (your body's #1 stress hormone) and blood pressure when subjected to a specific stressful environment -- public speaking and math problems! Poor research subjects! Other foods high in Vitamin C include peppers, cantaloupe, and tomatoes, just to name a few.

3. Turkey - Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Gobble gobble...time for a nap!

4. Salmon - Salmon and other fatty fish are rich in omega-3 fatty acids, which have been shown to have a positive effect on stress levels. For instance, a study published in Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking, while another study conducted at Ohio State University showed omega-3 fatty acids to decrease anxiety by 20%!

5. Avocados - Due to their high potassium content, avocados have been shown to help reduce stress-related high blood pressure. Believe it or not, avocados actually contain more potassium than bananas! Guacamole anyone?

6. Broccoli - Broccoli contains folic acid, a vitamin which has been proven to reduce stress, anxiety, panic, and depression. Just another reason to chow down on this super food regularly.

7. Almonds - Crunch crunch, yum yum...stress relief at it's best! These little guys are packed with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep from a variety of angles. For example, one Italian study showed zinc and magnesium to shorten the time it took subjects to fall asleep while improving quality of sleep and altertness the morning after.

8. Blueberries - Packed with antioxidants that reduce oxidative stress within the body, blueberries are also rich in Vitamin C whose benefits we went over earlier. As an added benefit, they're also extremely low glycemic so they're a great choice practically any time of day.

Wednesday, March 20, 2013

Greetings from Bangkok - Reality Check








Let me ask you this: If every day you stepped on the scale and saw a lower number, and every week you looked in the mirror to see visually noticable results, would you continue doing what you are doing?

Let me answer that for you. YES, you would.

It doesn't matter how "hard" what you're doing is, you'd still continue to do it.

In fact, you'd probably work out even more and tighten up your diet even more as a result of the RESULTS you're experiencing.

Results are motivating. If fact, there's absolutely nothing more motivating.

Nothing.

And here's another reality: If you're NOT experiencing results, you will never continue to put in the hard work and effort necessary to change your body.

Unfortunately, hard work and effort don't necessarily equate to results. In fact, there are a ton of people out there working hard, and getting nowhere.

Why? Because there's a ton of information out there that simply does NOT work for fatloss, while still requiring a ton of hard work and sacrifice.

For example, you could "diet" and choose the wrong foods and watch your weight stand at a standstill.

You could perform hours of slow-go cardio every week only to watch the scale read the same number week after week.

You could starve yourself, royally screw your metabolism, and even GAIN weight over time as a result.

And then what happens? You quit, that's what.

And I don't BLAME you. Why would you ever continue to sacrifice without being rewarded?

I wouldn't, and you shouldn't.

So take a good hard look at what you're doing and think about this: What's fueling your workouts? What's fueling your desire to eat healthy and consume fewer calories?

If results aren't your fuel, you're going to give up and quit...sooner rather than later. Proof? Let your car run out of fuel and see what happens.

That's right, it doesn't go.

The one solitary thing that fuels your desire to "stay on the wagon" is results.That's what EzFit Singapore is about.

Thursday, March 14, 2013

Appreciation






45 tips for mental toughness and life success that have helped me the elite.



1. When in doubt… give more back.

2. Appreciate your clients.

3. Be a value ADDER not a value EXTRACTOR.

4. Set goals.

5. Set MASSIVE goals.

6. Be specific with your goals and dreams.

7. Dream big.

8. Ask “why” often.

9. Create good daily habits.

10. Genuinely thank ten people a day.

11. Be coachable.

12. Practice what you preach.

13. Reject fear, greed, and doubt.

14. Give to get.

15. Visualize success daily.

16. Know what you want.

17. Get what you deserve.

18. Help others get what they want.

19. Fail forward.

20. Believe in yourself.

21. Lead with passion and purpose.

22. Don’t be afraid to ask for help.

23. Create a lifestyle business.

24. Surround yourself with successful people.

25. Delegate, motivate and sell.

26. Focus on the big levers.

27. Outsource the little things.

28. Don’t be a spectator in life – PARTICIPATE.

29. Focus on the critical few and NOT the trivial many.

30. Break the chains of “trading time for dollars”.

31. Stop talking… start doing.

32. Laugh a LOT.

33. This life is not a trial run.

34. Don’t take yourself too serious.

35. Destroy negative self talk.

36. It’s okay to ask for help.

37. Step outside of you’re comfort zone.

38. Don’t limit yourself.

39. Be grateful for what you have.

40. Change your negative beliefs about money.

41. Money is a vehicle to freedom and lifestyle.

42. Expect more of YOURSELF.

43. Avoid crabs, time vampires, and battery drainers at all cost.

44. You deserve better.

45. Pay it forward.

Sunday, March 10, 2013

READ THIS and FOLLOW IF you wanna LOSE WEIGHT!



Follow these basics along with these habits and You will SUCCEED!

- EAT EVERY 2 - 3 HOURS. (more frequent with higher metabolism)
- EAT PROTEIN WITH EVERY MEAL. (Meat, fish or fowl)
- EAT VEGGIES OR FRUIT (LIMITED) WITH EVERY MEAL.
- EAT “OTHER” CARBS WITH POST WORKOUT MEAL ONLY. (Starches)
- EAT ESSENTIAL FATS WITH ALL MEALS. (Peanut Butter)
- WATER IS THE ONLY LIQUID!
- ADD VARIETY WITH WHOLE FOODS. (food rotation gives best
results)
- PLAN TO EAT SPECIFIC MEALS/TIMES. EVERY 4 - 6 DAYS HAVE A HIGHER; NON-PROCESSED CARBS IN MEAL
PLAN
(CHEAT MEAL).

Follow this with CONSISTENCY for month number one until baseline
fat loss response is set up and then modify with adjustments to
diet and fitness program!

Here’s what a typical day can look like to be begin the
cleaning house process or the shifting from what a client
typically eats before they start training and eating better with
you…

Upon getting out of bed EAT!! Within 30-45 minutes you can eat
one of the best performance and fat loss food items in meal #1
which is OATMEAL!

You can eat 1-2 salads daily with 1-2tbl spoons of Olive oil
dressing. Eat it with 4-6oz. of seafood, fowl, or red lean meat.

You can eat the high fiber; nutrient dense foods like those
suggested M2 Nutrition Program. Fruits, veggies, whole grains.
Fresh, frozen or forget it! Limit canned items. Shoot for
minimum of 30-40 grams of fiber per day.

You can have a meal replacement shake each day. Try it with
frozen fruit, nonfat organic plain yogurt , egg
whites and or water.

You can have an egg white dish (4-6 eggs+) daily. Mix with meat,
fish or fowl and veggies.

You can include 1-2 snacks daily. A piece of water dense fruit
(apple, pear, or banana) and a serving size of your favorite type
of nuts or natural peanut butter. You can include the essential
fats in your eating plan to make your body drop fat faster!
(Omega –3,6,9’s) the fat sources from nuts, fish and veggie oil.

Low fat cottage cheese (1 cup) and fruit makes a great, quick
meal!

Drink 1 gallon of water daily to help with elimination of fat and
other toxins in the system.

This is simple to use as a cleaning house format starting point
to reduce processed foods and begin slowly getting a better fat
loss regiment in place simply by eating cleaner non process food
than most people eat daily.

The reason this is so simple is that the need to count calories
at this point is not needed. And by eating as prescribed,
you’ll automatically know they will be getting the basic
required food elements to speed of fat loss with nutrient dense
food that actually burn fat off instead of put it on!

Wednesday, March 6, 2013

Potato Chips....Please Read!

 

Wanna know something? Baked potato chips AIN'T healthy!

And guess what else? They don't even taste good!

But hey, I'm sure you looked past that oh-so-lacking salty cardboard taste and texture many times in the name of health, which is why you NEED to be informed...

Are you ready to be SHOCKED? Make sure you are sitting down before reading this next line...

Baked potato chips are more heavily processed and contain MORE health-damaging ingredients than regular fried potato chips.

What?!

Yes, it's true, even demon-possessed trans fats can't compare with the health consequences contained in a bag of baked taters.

Just LOOK at these ingredients:


Now, in case you don't know why those ingredients are SO bad, let's go through each quickly.

1. Dried Potatoes: These are processed potatoes...not even fresh, and most likely "dried" using high heat which makes them even worse. You see, when starch is subjected to high heat, it forms acrylamide, a potent cancer causing agent. No thank you!

2. Genetically Modified Corn: In not 1, not 2, but THREE ingredients (corn starch, corn oil, and corn sugar). GMO corn has been shown to lead to liver and kidney damage in rodents and the jury is still out on humans. I'll pass on being part of the lab experiment!

3. Genetically Modified Soy: Same as above...bad news. How do you know if things like soy and corn are non-GMO? 99% of soy and corn are genetically modified, so unless the ingredients are organic, the overwhelming odds are that soy and corn ingredients are genetically modified.

4. Corn Sugar (AKA high fructose corn syrup): Rated as the #1 worst carb ever, high fructose corn syrup has been heavily linked to obesity, weight gain, metabolic syndrome and diabetes.

Monday, March 4, 2013

Simple trick reduces belly-causing hormone by 17%


 




I advocate eating five smaller meals each day, instead of three big ones.

Why five meals?

Good question. You see, your body produces a hormone called cortisol in response to chronic stress. This hormone is associated with causing excess belly flab; the more cortisol you have, the more belly fat you typically gain.

Now get this: The New England Journal of Medicine published a study showing that individuals who consumed mini-meals spaced three hours apart each day actually decreased their cortisol levels by 17 percent compared to those who ate the same amount of food in only three meals per day.

And here’s some even better news…

This cortisol-blunting effect occurred in just 14 days.

So if you want to take control of your body’s cortisol levels, simply start eating a small mini-meal every three hours to reduce cortisol up to 17 percent on your own. Those are just a few of the benefits to eating five mini-meals a day, spaced three hours apart. (Example: Eat a meal 7 am, 10 am, 1 pm, 4 pm, and 7 pm.)


Now I have to admit, I’ve found that when our readers begin eating this way it feels very unnatural to them in the beginning. You see, most of us have stretched our stomachs out to the point where we just don’t feel satisfied unless we’re gorging on a huge calorie-laden meal two or three times a day.

So when you begin eating a mini-meal every three hours you may not feel completely full after each meal. But that will quickly change. You see, after just a few days of eating five mini-meals, your stomach will naturally begin to shrink in size, and the small mini-meals will leave you feeling full, satisfied, light, and energetic.

Make no mistake, if you do nothing else but consistently eat balanced mini-meals, spaced three hours apart throughout the day, you are going to make a great change in your body.

Sunday, March 3, 2013

A must read for all fitness proffessionals(39 things that pisses us off)






All in good fun :

1. $5 Bootcamps

2. People who say “I can’t”, without even trying

3. Big Box gyms putting on 2-day seminars and calling it a “cert”

4. When another trainer in town rips off your marketing, like WORD FOR WORD… that SOB

5. Clients breaking contracts, not for moving away or medical reasons or anything legitimate like that, but because they are lazy

6. Clients who eat like sh*t and then blame you for their lack of results

7. Clients who don’t try

8. Clients who bitch, whine and moan… bringing down the energy of the whole group

9. Clients who continually cancel or reschedule at the last minute.

10. The client who comes in 25 minutes late for most workouts

11. Clients who pay you for your expertise but think they are going to do it their way which is the reason they are there with you in the first place. Their way didn’t work

12. Daily-deal hoppers

13. People who expect overnight success and look for shortcuts.

14. An emphasis on what “looks cool” vs. what may actually help clients in the long term.

15. The perpetuation of horrible training and nutrition info that continually contributes to major misunderstandings by the average person (I.e low fat is good, women shouldn’t lift heavy)

16. Business partners who screw you over

17. Unfounded fitness fads that create injuries

18. Hearing that some new product is the thing that is gonna change your business forever, and then next week it’s some other product, and then the next week another one … you may have even been mad at ME for this …

Hey I’m a marketer, remember, I’m always gonna have shit to sell you, but remember, none of it will work unless YOU work it.

Plenty of trainers never buy a single business or marketing product and succeed BIG TIME, they just focus on results and taking care of their clients and their biz grows like crazy. Just like there are trainers who buy almost everything that comes out and never do anything with it… and will barely scrape by from now to eternity….

Bottom line is it’s all up to the trainer, the tools are there for those who like the extra direction…. and seriously, there’s enough free information on this blog and others like it to help you knock it outta the park without ever spending even one slim dime.

19. Trainers who give the industry a bad name by doing things like sleeping with clients, especially married ones

20. Trainers with little or no experience, who think an IT Band is one of those things you train shoulders with and walk around big box gyms with a shirt that say “Expert Personal Trainer”, and then stand there looking around the entire time their clients are doing a set… right in front of about 200 gym members… but the fact is, standing around is about the most useful thing one of these “trainers” can do

21. Gyms that will hire ANYONE. give em’ $15 an hour and call them a “personal trainer”

22. Trainers who teach horrible form

23. Trainers don’t watch their clients form at all

24. Trainers who don’t give the same level of effort they ask of their clients

25. Trainers who DESTROY their clients joints by making them train too hard or just plain over-training them… or by making extremely obese clients do lunges or high-impact activities

26. Bootcamp trainers who yell at the top of their lungs like a drill sergeant

27. “Know it all” clients, trainers or gym owners

28. Researchers that write about training but don’t train people

29 Trainers that tout having an education and degree but train their clients like shit and put their degree before practical experience.

30. Show-off trainers

31. Shark trainers trying to steal your clients whenever you’re not looking

32. Trainers who train 20 people at a time and call it “group personal training” … that is a bootcamp you moron, not personal training

33. Trainers who eat like shit but expect their clients to eat healthy

34. Trainers who don’t talk to others directly, instead they go running to the gym manager/owner to whine, complain or tattle… this especially sucks if you are said gym owner

35. Trainers who yap on the phone and text like a teenage girl while their clients workout

36. Trainers selling roids to their entourage of teen clients who wanna get buff just like them

37 Trainers who show up late all the time

38 Trainers who spend more time checking themselves out in the mirror than actually training their clients

39. Negative stuff like this blog post