7 Word Diet

February 8, 2010 in Uncategorized by Dave | No comments

Keeping It Simple

Keeping It Simple

Unfortunately people who don’t have your waistline or best interests in mind have hijacked the food industry. But there’s some really good stuff coming out to help you take back your right to eat and not expand like a balloon.

Listen, nutrition is pretty simple. And this liitle book “Food Rules: an Eaters Manual” by Michael Pollan. Dials it all down to the essentials. It tells you what to eat, and what not to eat.

And it can all be summed up in this 7 word diet:

“Eat Food. Not too much. Mostly plants.”

Man, I’ve been around fitness and nutrition nearly 30 years now. And that’s as good as it gets. 7 foundational words.

You apply this to each meal. And I guarantee you’ll look and feel better. Fast.

You can get this great book for less than $6 on Amazon.(You’re going to have to copy/paste this because I don’t know how to make a link yet.)
http://www.amazon.com/Food-Rules-Eaters-Michael-Pollan/dp/014311638X

Dedicated To Your Success,
Dave
P.S. Yes! It’s time for The Nutrition Crash Course- completely updated and ready to get you on the right path for Spring Break, Weddings, and Summertime.
Bring a friend and you can go shop for smaller clothes together next month.

Want to save your seat just call Jennifer(817-320-3845) and she’ll get you registered.
Saturday the 13th at 11am Fort Worth .
Saturday the 13thy at 2pm in Hurst.

She Hit Her Goal Weight 4 Weeks Early!

February 3, 2010 in Uncategorized by Dave | No comments

Take the weight off slowly. Easy does it. Not too much too soon.

Nonsense.

Go fast. Get it done. Now.

After 5 years and 4 trainers not delivering results she had nearly given up. She was at her heaviest weight ever. Unhappy with her appearance and feeling tired all the time.

In less than 8 weeks Tracy dropped 9 pounds and lost 10 inches overall! 4 Weeks faster than she planned.

Got her life back.
More energy to do what she wants when she wants.
Shopping and having fun. Going out to dinner with her husband and feeling good about herself.

Life’s short you don’t have time for slow results.

Tracy will tell you all about it just hit play.

Great Great job Tracy!

Dedicated to Your Success,
Dave
P.s. Even if you have ran up against a wall with other programs there’s still hope.
You can go to the top left of this page and get a Free Fast-Start consult with me and a Free Week to test-drive my Accelerator program. Or call 817.320.0743 Jennifer will answer your questions and get you set up. See you soon.

How To Make 2010 Your Best Year Ever!

February 4, 2010 in Uncategorized by Dave | No comments

Great event!

Thanks to all the participants, presenters, and supporters. Great information and a really good cause to support.

A Wish With Wings received over $1,000 in donations just at the event. More will be going to them over the next few weeks.

The Grand Door prize went to Jamie Robinson. Thanks to all the presenters that contributed to this with their generous donations.

And thanks to all of the patients, clients, customers, and friends of ours that made this such a fantastic experience.

For those that registered but couldn’t make it I’ll be posting video of the event as fast as possible. It’s being converted right now. As soon as we get it I’ll post it.

For right now here’s some client case studies that were part of the Your Best Body Blueprint. All of these clients have used my program to get the results they describe.

Thanks to everyone that made this event a smash hit.

Dedicated to Your Success,
Dave
P.s. If you registered and couldn’t make it. I still have 3 openings for event consultations. But you have to act now. Call Jennifer at 817.320.9743. Just let her know you registered but couldn’t make the event.

Find Your Comfort Zone- and Stay Out of it

January 29, 2010 in Fitness, Motivation by Dave | No comments

I was reading on LATimes.com about Dr. Jeffry Life, and his prescription for a life long exercise regimen.

One of the things he said made me want to jump out of my seat and shout it from the rooftops…

Find your comfort zone, and then stay out of it.”

If intensity is the key to results, then your comfort zone is your worst enemy.

Your comfort zone comes in many forms: doing exercises you are familiar with, training methods you are used to, the same time every week, pushing yourself just as far as you think you can go, or as far as you went your last workout. 40 minutes on the treadmill because you did 40 minutes the day before- sound familiar?  Routine, routine, routine.  Staying in your comfort zone is going to keep you in the same size pants and with the same body fat percentage. 

Doing the same thing each time and expecting different results is the definition of insanity.

Pushing yourself beyond your comfort zone also takes many forms: trying new exercises, new ways to break a sweat, doing more and lifting heavier than you ever thought you could, working out more often, pushing yourself as far as you can go, and then pushing a little further.  That is how you get results.  You challenge your body.  You continue to grow, change, improve.

Comfort is complacency.  You should not be comfortable when you work out.  You should be uncomfortable, exhausted, sweating and out of your element. 

How can you grow if you don’t challenge yourself?  How can you know what you are truly capable of if you never try?

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Guest Post: Is Your Salad Hiding a Dirty Secret?

January 27, 2010 in Nutrition, Tips and Tricks by admin | No comments

salad1

You want to lose weight- so what is your go-to meal?  Salads.  Full of veggies, low on starchy carbs, and toss in a little bit of lean protein and you have a low calorie delicious meal made in weight loss heaven, no?

Probably not.

Most people trying to lose weight, or those trying not to consume their daily allowance in one sitting, will automatically order a salad when they go to a restaurant, feeling like it’s the only safe bet.  More often than not, those salads contain the same amount of calories as a burger.  Seems like a waste.

Just because you throw a bunch of crap on top of a bed of lettuce, doesn’t mean it’s going to be good for you.  To get the most (and the least) from your salads, listen up:

• Choose nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive over iceberg lettuce which offers little nutritional value.  It’s pretty much water,m which is low in calories, but doesn’t nothing for your health.
• Fill up with tons of veggies like cucumbers, peppers, broccoli and tomatoes. The brighter the colors, the more nutrient packed the veggie is so look for deep greens, bright reds, yellows and everything in between.
• Add a little lean protein to keep you fuller longer. Opt for beans, lean meat, turkey, and tuna over fatty meats like ham, pepperoni, salami and definitely anything deep fried.
• All salads are not created equal.   Pasta salad, potato salad, tuna salad, chicken salad and macaroni salad are loaded with fatty mayo and oils.  I feel like I shouldn’t even have to say that, but there it is, just in case.
• Skip extras like croutons, crackers, crumbled bacon, and shredded cheeses, and go easy on healthy, but calorie dense extras, like nuts and seeds. These little additions can easily add hundreds of calories to you salad.
• Dressing is probably the easiest way to undo a healthy salad. Choose low fat or fat free dressing, oil based dressings, or just a little vinegar. Always put dressing on the side and dip each bite so you control how much you use.
• Add some sweet with fruits. They are great on the side, or try interesting combinations on top of your salad, like pineapples, blueberries, orange segments or strawberries.

Fast food salads are pre-made and rarely give you the option of choosing your toppings. However, they usually give you the topping in individual packets so you can choose what you put on. Skip crunchy noodles or croutons, bacon and cheese. Always ask for the low fat or fat free dressing choice, even if it isn’t the dressing that comes with your order- most places will accommodate.

Never order an already designed salad for you at a restaurant.  Make substitutions and eliminations.  Their job is to make it taste good, not to ensure you can button your goal jeans, so be your own watch dog.

Salads can be your be your best friend, or your worst diet enemy. Make smart choices with what you load onto your lettuce.

Kelly Turner is an ACE Certified Personal Trainer and health and fitness writer from Seattle, WA.  Her writing has appeared in numerous magazines, and she currently blogs for Breathe Magazine, Kidglue.com is the Health and Fitness Expert for Twirlit.com and feature fitness writer for FitPeeps.com.  To contact Kelly with any questions, you email her at kellycturner@hotmail.com.

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Snacks that Travel With You

January 22, 2010 in Nutrition by Dave | No comments

healthy_snacksPeople generally eat the most unhealthy foods when they are stuck in a bind or short on time.  You hit the drive thru to grab something quick on your way home of in the middle of a busy day, you grab a scone in the morning on the way to work instead of making a healthy breakfast at home, or you stock up on freezer meals that basically prepare themselves.

Stocking up on healthy snacks and stashing them in the places you need them most will keep you from consuming unnecessary calories and fat just because you don’t have anything else on hand.

In order for this to work, you have to have portable snacks that you can easily stash anywhere you need them: your car, your purse, your gym bag, brief case, etc.  Here are some delicious, low calorie, healthy and portable snack ideas you can take anywhere:

* Celery sticks with peanut butter and raisins on top

* Low-fat cheese sticks or cubes

* Hard boiled eggs

* Trail mix- make your own with your favorite nuts and dried fruits

* Half a turkey or tuna sandwich on whole wheat bread

* Yogurt and granola

* Healthy fiber rich, whole grain cereal. Eat it right out of a baggie (Quaker Oatmeal Squares are great plain.)

* Dried fruit

* Any fresh fruit is already portable (apples, bananas, oranges, strawberries, etc)

* Whole wheat crackers with low fat cheese

* Skim milk latte (order a “skinny” at Starbucks, they are made with fat free milk, sugar free syrup, 90 calories for a tall)

* Air popped popcorn- sprinkle with taco seasoning, cinnamon, or Parmesan cheese

* Fat free Graham crackers

* Baby carrots with hummus

* Peanuts

* Raw almonds

* Peanut butter and banana sandwich on whole wheat bread

* Leftover chicken or turkey slices (great cold.)

* Cottage cheese with sliced tomatoes- add pepper for more flavor

* Fruit smoothie in thermos

* Veggies with a packet of low fat dip

Yeah, you guessed it: you are going to have to put in a little prep work.  But just like anything worth doing, if you put in the effort, you’ll get the results.

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You Can’t Out Exercise a Bad-Diet pt.2

January 21, 2010 in Uncategorized by Dave | No comments

Burger, fries and a soft drink. Please.
What? What was that? You thought I was trying to get my weight down?
No. No worries…..I’m exercising… I’ll burn it off!

Uh. How about no.

Want proof? Hit play. It’s all the proof you need.

So going into the Weekend. Keep the above lesson in mind. When Spring Break rolls around in 6 weeks. You’ll be glad you did.

The guy killing himself on the stepmaster is Craig Ballyntine. He’s Canadian. But it’s not his fault he was born there. So we still like him.

Dedicated to Your Success,
Dave

Guest Post: Is Your Scale Lying to You?

January 19, 2010 in Fitness, Motivation by admin | 1 comment

black-scale

It’s me again.

It’s the same old story: You’re standing on the scale, watching the digital numbers tick by, wishing you could have peed one more time, until, finally, the scale settles on a number.

Love it or hate it, can you trust it?

There are a lot of different factors that can affect your scale’s reading, either by adding a few pounds or taking them away.

Next time you fixate on tenths of pounds every morning, keep a few things in mind:

When did I last eat?

If you just have a big meal, all that food hasn’t had a chance to digest yet, and is just sitting there in your belly. It’s just like you were holding that meal in your hands when you stepped on the scale; the food has weight and that weight gets added to yours.  Meals take anywhere from 6-12 hours to digest.

What did I last eat?

Often, the healthiest foods are the heaviest in terms of weight. Fruits and veggies are great for your health and your waistline, but because they are so full of water and bulky fiber, they can temporarily add pounds to the scale.
If you ate a salty meal, like canned soup or a frozen dinner, the scale may also take a temporary jump. Your body retains water after you eat a lot of salt to dilute the excess sodium in your system, which can cause you to bloat.
Going light on carbs could explain a false lower reading. Carbohydrates, your body’s number one source of energy, are like a sponge- they hold water in your body. If you cut carbs, you risk dehydration, as there is nothing to prevent water from going straight through your system. The scale may read a bit lower, but it’s just because you are missing water, not from fat loss.

What did I have to drink?

If you just polished off a bottle of water, the weight of that water will show up on the scale. A liter of water weighs about 2 pounds, so if that water hasn’t had a chance to get through your system, it’s going to add to your weight.
If you had a few drinks last night, or a few cups of coffee this morning, you are probably dehydrated, as both are a diuretic, and you may be weighing in a few pounds less that your actual weight. Once the missing water is replaced in your system, your weight should return to normal.

Water is one of the biggest causes of inaccurate scale readings. It takes 3,500 calories to gain or lose a pound of fat; that’s nearly impossible to do in a day.

So, if you get an unexpected scale reading, take it with a grain of bloat-inducing salt. And remember, it’s just a number. Don’t let it make or break your day.

Body fat is the only true way to measure the composition of your body, and track real progress, so to get your body fat checked, make an appointment.

Don’t Sabotage Yourself.

January 15, 2010 in Motivation, Nutrition by Dave | No comments

The Wothington Ladies

MSNBC.com claims self control is contagious.

Want to be a Winner? Surround yourself with Winners.

Choose your friends and associates carefully.

Self-control is contagious, a new study suggests.

In one study, the researchers randomly assigned 36 volunteers to think about a friend with either good or bad self-control. Those who thought about a friend with good self-control persisted longer on a handgrip task commonly used to measure this behavior, while the opposite held true for those who were asked to think about a friend with no restraint.

And on the other side they say, “people with lousy self-control influence others negatively. The effect is so powerful, in fact, that just seeing the name of someone with good or bad self-control flashing on a screen for 10 milliseconds changed the behavior of volunteers.” They also say that the opposite is true, and thinking about someone with good self control will help others have better restraint.

Its happens.  You go out to dinner with a friend, they order first and get hi-cal appetizers, a huge meal that usually involves fries and possibly a dessert.  Suddenly the salmon and salad you were about to order sounds. Not so tasty, and you say “screw it, I’ll have what their having.”

No one else is responsible for you or the decisions you make.  Don’t allow others to unwittingly sabotage your goals.

Now. Change the stats.  Reverse the order. Your influence will positively impact them. What you do that’s in your best interest weight and health wise. The very choices you make. Helps others that are nearest to you. If you can’t  do it for yourself. Do it for them.

And the easiest thing to adjust. Surround yourself with like minded people with similiar goals. You’ll move farther faster than you ever thought possible.

Dedicated to Your Success,

Dave

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Guest Post: Meet Kelly Turner. Gasp! A Girl!

January 12, 2010 in Fitness by Dave | No comments

Female_weights

Yeah, that’s not me.


Ahhh, time for some estrogen up in here.

My name is Kelly Turner, I am an ACE Certified Personal Trainer and health and fitness writer.  Dave asked me to post on the blog every so often to offer a fresh, female perspective on everything fitness, to which I happily agreed (cause you know you can’t say no to Dave, right?)

To start things off right, I’m going to complain about fitness for a bit.  Yes, I have devoted my life and career to fitness and healthy living, but there are a few things about the fitness industry that drive me insane, especially as a woman.

I mainly blame the misinformation about fitness on women’s fitness magazines.  You know who you are.  First, they assume that every woman wants to lose weight, which I find insulting. I’ve stopped reading you, magazines, because even though I do not need to lose weight, you keep telling me I do.  Therefore, you are not allowed in my house.  I get enough of that from the TV and internet and I will not let anyone tell me how I should look.

My biggest gripe with those magazines, though, is that they shove all women into a box, and then give them The Perfect Workout and Diet Plan (even though they have no idea what your goals, injuries, health, weight, age and attention span is) which goes against what, you know, actually works. They shout “cardio and cutting calories!” with every article and whisper about strength training, or their version of it, which usually caps at 5 pound dumbbells.  Or a towel.  How the hell do you work out with a towel?

Ladies, weights are your friends.

Do not be scared of weights.

Weights are what gives you that awesome tricep line that will have you wearing halter tops in the winter.  Weights are what will lift your butt higher than any surgery could ever hope to.  Weights are what will get your metabolism running it’s fastest, your heart rate up higher than any treadmill, and give you the satsifaction of knowing you can carry your kids, the groceries and your purse all while fighting off a would-be attacker.

And guess what? The heavier the weights, the better.  But what about bulking up!?  What about building so much muscle I can’t fit through a doorway straight on?   Short answer: what crack pot gave you that idea, and anyways you don’t have enough testosterone.  For my mildly professional answer: click here.

Here is the truth:

Cardio will burn some calories, which may result in weight loss, but you are just going to be a smaller version of your soft self.  Soft is not attractive.  Firm and ripped and confident are attractive. I’m 5′6″, 120 pounds but, while I have a smaller frame, I love me some heavy weights and it shows.  Not to toot my horn, but I have the 6 pack, I have the Kelly Ripa arms, and I can lift more than most people think- and I can tell you, cardio had nothing to do with it.  I fell in love with weights because they are the only way you can truly change your body shape, which is actually what most women who say they want to lose weight are looking for.

I view my job as a personal trainer as being responsible for teaching clients everything I know about fitness so they can weed out the crap information they get other places, go into a gym setting and be comfortable because they know exactly what to do, how to do it, and where to go from there once it becomes too easy.  I feel women struggle with this most because they get a watered down version of what true fitness looks like.  With my next upcoming posts, I will smash common fitness myths and misconceptions that have women chained to their treadmills and calorie counters with nothing to show for it.  Maybe you guys will even learn a little something, too.

Kelly Turner is an ACE Certified Personal Trainer and health and fitness writer from Seattle, WA.  Her writing has appeared in numerous magazines, and she currently blogs for Breathe Magazine, Kidglue.com is the Health and Fitness Expert for Twirlit.com and feature fitness writer for FitPeeps.com.  To contact Kelly with any questions, you email her at kellycturner@hotmail.com.

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