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GT Food Challenge – the Last 3 Days
I wish that I could help people who struggle with Obesity more efficiently than telling them to eat more fruits and vegetables, but that’s all I did to lose -5lbs in 8days – this is not a diet, this is life
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GT Food Challenge: Day 2 Weigh-in – still Balancing my Carbs
Weighed in this morning when I got to the studio and dropped 3lbs on day 2. Mostly water but I’m still pleased bc that’s real weight. I am still making food corrections to level out my CHO and Pro intake bc I don’t want more than 45% CHO for my daily allowance. Too many CHO’s will make my weight go up due to water retention (8lbs a gallon)
I hope your challenge is going as well and keep tracking your food, I’m still torn between MyFitnessPal and LoseIt. They both work great but I can’t decide which one I like best
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last supper
my last supper tonight before the food challenge is my favorite mashed potatoes – with baked spicy chicken and asparagus
I will be using the “lose it” app and “food burner” app to track my calories
I’m weighing In at 161 and 13% body fat – my goal in 10 days is 155 and 8-10% body fat
We have 25 people signed in and ready to go – I am very excited to get the results – I will post them soon
Any suggestions or questions please let me know, the 10 day food challenge is a great place for anybody to help start burning body fat
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Are You Ready? GT 10-day Food Challenge
The slate is clean, time to start a food challenge, notice I did not say diet?
I do not believe in diets really, I believe some people are what they eat and I want to challenge them mentally, physically and socially to make a difference for 10-days.
1. Mental - you have to be conscious and aware mentally of what you are going to eat and not give in to cheap, fast food
2. Physical – going above and beyond to acquire real fruits and vegtables, go to the farmers market, plant a garden, and physically avoid going out to eat for 10-days
3. Social – you will set yourself apart from your peers and colleges. You will be eating natural and light, not succumbing to social pressure to make bad choices or be like the rest and pig out.
This is not a “fad diet” this a process to teach you first about Body Awareness, Metabolism and help you Get Toned!!!!
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- GT Fit live workout: Bicep/Tricep work (dnfitness.wordpress.com)
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GT Get Fit Tip: Weigh Yourself in the Morning
The best time to weigh your body and track fat loss is in the morning. During a nights sleep your metabolism burns about 90kcals/hr and almost all of those calories are Fat and water evaporation.
Being a personal trainer I like my clients to weigh in on Monday morning most of all because that helps them to be accountable for what they eat and drink over the weekends.
I had one client who would refuse to weigh in and when he did that I knew he over ate on Sunday or had too many beers on Saturday. It was easy to tell because he got defensive and would not look me into the eye.
I believe it’s exciting to weigh and see how much fat you have loss especially when you are striving to achieve a certain goal. Knowing that you are one pound closer to the ultimate is a GREAT way to start an otherwise gloomy Monday.
10-day GT Food Challenge starts soon, I will set the food restrictions this week, stay tuned
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GT Fit: Tools in your Tool bag to Progress Weight Loss
Want to progress your weight loss? Try adding some tools to your tool bag
1. Looking in the mirror ( yes you can flex ladies)
2. taking pictures every week
3. measurements and re-measure
4. How your clothes fit
5. What your friends and colleagues say about you when they see you again
6. comments from strangers
7. your total weight that is body fat lbs
9. your total weight that is lean muscle tissue lbs
10. Your body fat percentage (most important for women, not total weight)
You have to have a way to measure & track progress. I personally like to see my performance go up in my workouts but some people love to look at the numbers to see change. Doesn’t matter how you look at it but when friends and strangers make comments about you getting in shape then you know you are doing something.
Best part about that is you will motivate them to be fit too!!!
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Present Tense – Today is that day
It’s never too late to start losing weight or exercising your heart. The best thing for a human body is oxygen rich blood flow to the organs, tissues and brain. If you had a bad day yesterday or didn’t eat well, no worries. Today is another day
you can spend your time alone, redigesting past regrets, oh
or you can come to terms and realize
you’re the only one who can’t forgive yourself, oh
makes much more sense to live in the present tense
GT Get Fit Tip: Best Time for a Jog
This is the best time of year to wake up in the morning and go for a jog or run. The humidity is low & the temperature is below 75-80F, PERFECT for a jog!!
What if you are like me and DESPISE running? Well….
I admit it, I’m a personal trainer and do not prefer running so I spend +8 hours a day training clients without ever running on pavement,treadmills, black top, concrete or whatever. People I train have different body types and most are packing a few EXTRA pounds so asking them to go from the couch to a 5k is bit ridiculous in my opinion.
The knees, hips and feet will love you for that one!!
Don’t give up on yourself, there is hope and lots of things we can do to lose a few pounds.
Bang a Gong – Get it on (Dodgeball!!)
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Modifiable Risk
Meeting a class of young adults today to present a talk on modifiable and non-modifiable risk factors for heart disease,
Heart attacks and stroke are the top killers for Ky residents these days and majority of the people who die early are smokers, over weight (+10lbs) or BOTH!!
We can’t change our height, age, or genetics (non-modifiable) but we can alter our weight, metabolism, and bone & joint healht. Having a body that’s overweight slows you down, when you slow down you become at greater risk for weakening your heart muscle and becoming susceptible for stroke or heart attacks
The best exercise for a heart lasts only 20mins (weights, walking) and should be done most days of the week. If you’re doing nothing, shame on you, if you eat too much, shame on you again, but if you are conscious of what you eat & drink with a little exercise, you should stave off high blood pressure and Type II diabetes.
Be the difference
When is the last time you lost 5lbs and kept it off?
