thirty thirty

30g OF PROTEIN IN 30 MIN OF WAKING

Losing weight and staying lean is done much more efficient and effectively if you make a habit of putting first things first . That means doing what your mother and father have been telling you to do your whole life .  EAT BREAKFAST !!! In this post I will be covering why I believe having 30grams of protein within 30 minutes of waking up is the best thing you can do for yourself in terms of setting your day up for success .

WHY PROTEIN ?

Protein is a building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day. You are also more likely to feel full longer, which can lead to healthier eating habits and possibly even weight loss .

SHAKES OR FOOD ?

Here is where opinions and lifestyle come into play so let me preface this by saying that personally ( and I suggest you do ) I am looking for 3 things out of breakfast . It needs to be 1. Easy/fast to make 2. Have enough flavor for me to at least tolerate 3. Satiate my appetite for a minimal of 2 hours. With the latter guideline in mind , you should know that 30g of a low-carb / high protein shake ( which I suggest if you go that route ) will not satiate your appetite for more than 30 minutes to an hour therefore I suggest having actual food so it takes longer to digest and stabilizes your blood sugar levels .

WHAT FOOD SOURCES OF PROTEIN ARE OPTIMAL ?

You already know where to get protein from so to talk about all of your options would create incriminate me for information abuse  . Take it a step further , you already know that ground ANYTHING is more fatty ( not good fat ) ,  than a lean cut of anything . For the purpose of this post though , let’s narrow it down to the 1 thing you can use in many forms to create a fast , long-lasting , flavorful , protein packed breakfast .  EGGS BABY ! Nuff said .

HERE IS AN EXAMPLE

I just taught you how to fish but let me give you one to take home as well since you’re standing there with your pole in your hand .

Servings : 2

Ingredients

4 eggs

2 teaspoons macadamia oil

2 cloves garlic

1 can black beans, rinsed and drained

1/2 cup chicken broth

1 teaspoon chopped chipotle chiles in adobo sauce

Directions

1. Pour 1 teaspoon oil in a skillet over medium heat. Stir in the garlic, and cook 1 minute. Mix in the black beans, chicken broth, and chiles. Simmer until beans 5 minutes, or until heated through. Turn off heat, and keep warm.
2. Place the remaining 1 teaspoon oil in a skillet, and heat over medium heat. Crack eggs into a non-stick skillet, and scramble to desired firmness.
3. Top eggs with black bean mixture and a layer of salsa. Serve immediately.

There it is guys ! I hope you enjoyed this come-back post . It is my pleasure to be your source of fitness and nutrition tips and personalized suggestion . Any questions or inquiry about my services locally and nationally please contact me on my fan page : The Peoples Trainer on Facebook or email me at iamthepeoplestrainer@gmail.com .

Your favorite trainer , The Peoples Trainer


What can I do to get back on track?

sexy exerspy

by dotFIT experts

Question: I joined The Rush towards the end of October. I noticed an immediate 7 lb weight loss, but then I slowly gained it back. I was keeping up with the dotFIT program during this time, but I will admit that over the holidays I slacked a little bit. I stopped tracking my food because I felt like it was becoming an obsession and I was beating myself up for being hungry and going over the calorie intake. Although I watched what I ate and worked out a lot during the month of January and most of the month of February, I was not seeing any results. Since then, I have lost motivation and I have not been that good about going to the gym this month. I have, however, been trying to keep a rough estimate in my head of how many calories I’m taking in and have tried to stay around 1600. I even went as far as to get some blood work done to see if I have a thyroid or cortisol issue, but everything came back fine. I’m not sure where to go from here. It feels like I have hit a plateau, but the weight I initially lost I have gained back, so it’s more like starting back at the beginning. I need advice on what to do diet wise and workout wise in order to get back on track.

Answer: First, congratulations for joining the Rush and using the dotFIT Me program. When you increased your activity level and logged your food, making you more aware, you lost weight. Then the holidays hit and you got a little loose on the eating and your weight went back up. Very normal. You stopped using the food logging, which had helped in the beginning, and now you are at a plateau. Also, very normal. Your physiology is just fine, as you found out. What’s happening is that your “rough estimate” of your calorie intake is likely too rough. It is normal for an average weight person to underestimate calories eaten by 15-20% (this is very close to the deficit used to lose weight). Also, you have been exercising for a while now and the jump in calorie burn you initially had may have decreased some due to you becoming more adapted to the exercise. Let’s look at what we know:
1. Your weight is stable. This means that overall your calories eaten equal your calories burned

 

2. You lost weight when you were more conscious of and accurate about your food logging.

 

3. Nothing is wrong with you physically or physiologically (genetic or hormonal issues are not as big a factor as many believe)
So, start logging food again and be less rough on the calorie intake and more accurate. We recommend measuring food or using more portion controlled items for a while to get back in the swing of proper portions and servings. It shouldn’t be an obsession or a chore. Try to think of it as class on eating. Approach it from a learning perspective rather than a deprivation perspective. Once you have some consistency here then go to logging food a couple of days a week to be sure you are not backsliding. We at dotFIT still log our food a few times a month just to be sure we do not slack off. Also, keep in mind that many people kill their perfect week on the weekend, especially if you are a smaller person that does not get to exercise or move a lot. One really bad day of relaxed eating and liberal alcohol intake can wipe out the calorie deficit achieved M-F. Sad, but true. Keep in mind that you also have the option of increasing calories burned. Tracking this portion can be quite fun. The perfect tool for this is the exerspy (www.exerspy.com). It will monitor and track your calories burned every minute of the day. In addition, it tracks your total steps, sleep time and efficiency (really neat) and with the optional display device, will show you real time what your calorie burn is. We’ve found that when people use the trip feature on the display device, they often see that their calories burned doing their favorite cardio machine were 30% less than what the machine displayed. That is huge and helps you adjust your total activity time or calories to compensate.

You would be amazed at the impact slight changes in activity during the day can have on total calorie burning. Something as simple as standing and pacing more during the day, rather than sitting (such as during conference calls) can burn as many calories as 30 minutes of cardio! Between the two, you can have a complete view of exactly what you are burning and eating. With this knowledge you can easily make adjustments in your calorie intake or movement to suit your lifestyle and needs.
One last area to consider, if you are still having a hard time with the above, is the proper use of dietary supplementation. We will assume you are at least taking our ActiveMV (if not, then that is a useful step one). Additionally, the use of portioned-controlled bars and shakes can help you stick to a better eating schedule and ensure portion control. Lastly, there are formulas that are specifically designed to make the process of program adherence easier and prove useful for a period of time.

Love to all , Your favorite trainer , The People’s Trainer ( iamthepeoplestrainer @gmail.com


shake

Chocolate Banana Strawberry Lean MR

If your still out there complaining about how you can’t stomach a protein shake , stop it ! The shake is not the problem . It’s you that’s lacking flavor , lol . Take it from the guy who has been drinking meal replacement shakes since they really did taste like liquid cardboard . Lean MR tastes awesome on it’s own , but throwing this recipe together turns it into something celestial! Check it out :

 2 scoops Chocolate LeanMR

1 small banana

6 strawberries

1.25 cups nonfat milk

Place ingredients in a blender and blend until smooth. Add crushed ice for a thicker shake.

 

If you have any questions about what meal replacement is right for you , please feel free to contact me by email  at iamthepeoplestrainer@gmail.com . Thank you for your support

Love to all from your favorite trainer , The People’s Trainer


meal replacements

Meal Replacements For Weight Loss

In all of my experience in helping others lose weight / fat , and keep it off for good , I have found one common denominator with each one of my clients that to this day will still utilize . MEAL REPLACEMENTS .  No matter how many different fat burners , medical treatments , and even cosmetic treatments you contemplate , the fact still remains that you have to eat less than what you burn to lose weight . Meal replacements make this a very easy task so that you know exactly what you are taking in at all times .  Moreover , it has been proven time and time again that meal replacements are the most effective treatment for maintaining weight loss .Typically , someone will replace 1-2 meals a day with a bar or shake in order to afford more calories at more appetizing meals such as lunch and dinner . Meal Replacements will generally have a much higher nutrient content than most foods . What can Meal replacements do for me ? :
⦁    Satiate hunger between meals and provide a boost of energy to get through another few hours of your day

⦁    Portion control: People eat with their eyes , not their hands . It’s our nature to attempt to “ finish the plate “ . You can feel justified when doing this with meal replacements because you finish your meal and never go over your calories .

⦁    A healthy late night snack when combined with your favorite fruits , milk , and/or some type of nut butter ( my favorite )

Use it till’ you lose it !
When you are using a meal replacement , you need to think of it just as that . A replacement of food . Traditional foods will always be there for you to munch on , but in today’s society , people generally find it very difficult to prepare and serve 3 solid meals + 2 snacks . Meal replacements cut the time out and keep your nutrient intake up . As mentioned before , this will allow more room for lunch and dinner .

When a client of mine has reached a desired weight they do not need to eat at a caloric deficit anymore , which would suppress the need for supplementation .

When it’s all said and done ..
Use meal replacements regularly to curb hunger, allow greater choices for traditional meals and save on your grocery bill. Use dietary supplements to ease the chore and stay motivated by accelerating weight loss and assisting in appetite control.

Please contact me for more information about how to receive your personal blueprint to weight loss .
Last , but not least . If you want the most advantage without cheating , use the Exerspy and never gain weight again !!!

Love to all from your favorite trainer , The People’s Trainer


Herb Chicken and Yellow Squash

Not only is this meal very appetizing for the belly , but when it is finally done cooking you can step back and pat yourself on the back for the colorful work of art and a taste that you can smell . Let’s not forget about the endless health benefits that squash nourishes the body with . Summer squash is a rich source of Vitamin A and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6. In addition, it is high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose.

 

 

 

INGREDIENTS
⦁    4 bone-in, skinless chicken breasts (about 2 1/2 lb)
⦁    2 tablespoons chopped fresh rosemary, divided, plus 4 sprigs for garnish
⦁    1 teaspoon salt, divided
⦁    1/2 teaspoon freshly ground black pepper, divided
⦁    1 lb peeled, seeded and cubed butternut squash
⦁    2 teaspoons canola or olive oil, divided
⦁    3/4 lb cipollini or sweet onions, halved if large
⦁    3 teaspoons balsamic vinegar, divided
⦁    Vegetable oil cooking spray
⦁    2 tablespoons apricot preserves
⦁    2 teaspoons Dijon mustard
⦁    2 teaspoons chopped ginger
⦁    1 clove garlic, chopped
PREPARATION
⦁    Position rack in lower third of oven; heat oven to 400°. Season chicken with 1 tbsp chopped rosemary, 1/2 tsp salt and 1/4 tsp black pepper. In a bowl, toss squash with 1 tsp oil. In a second bowl, toss onions with 2 tsp vinegar and remaining 1 tsp oil. Coat a rimmed sheet pan with cooking spray. Place chicken on pan bone side up; spread squash and onion in a single layer around chicken; sprinkle vegetables with remaining 1 tbsp chopped rosemary, 1/2 tsp salt and 1/4 tsp black pepper; roast 15 minutes. In second bowl, combine preserves, mustard, ginger, garlic and remaining 1 tsp vinegar. Flip chicken and brush with apricot-mustard sauce; turn veggies; roast until chicken’s internal temperature reaches 165°, 10 to 15 minutes more. Divide chicken and veggies among 4 plates; garnish each with a sprig of rosemary.
What it cost you -
362 calories per serving, 8 g fat (2 g saturated), 28 g carbs, 3 g fiber, 45 g protein

Love to all from your favorite trainer , The People’s Trainer


by dotFIT experts

 

Answer: It depends on how you define “supplement”, but meal timing, composition and use of healthy “food style” training formulas (e.g. shake mixes, sports bars, etc.) are appropriate and important to any athlete’s success.

Therefore, the answer is that your child athlete can and should “supplement” traditional food intake with specially formulated healthy shake mixes or foods that can speed recovery and support muscular development when used properly in conjunction with exercise. By specially formulated we mean the perfect amounts, ratios and blends of carbohydrates, fats and proteins in a quick digesting form. We call these “pre- and post-event feedings” as they are actually foods that supplement the diet and have been scientifically proven to enhance exercise-induced outcomes including performance. Please see our 3500 calorie menu for athletes or read about FirstString, our shake mix specifically designed to meet NCAA guidelines.

Additionally, although not a performance-enhancing supplement, persons of all ages should include a daily multivitamin and mineral formula. All other supplements should be off limits to anyone under 18 years of age unless recommended by a qualified health professional.


More Info

Related to other purported performance enhancing supplements: because there is very little data on the use of performance enhancing supplements for youth athletes, and for ethical reasons (as with pregnant females) there probably never will be, the dotFIT team and most other professionals recommend that athletes wait until they have completed puberty or reach the age of 18 before investigating the use of these substances.

Pre- and post- feedings: You build more muscle and strength when incorporating pre- and post-training feedings.  Virtually all studies have demonstrated that “immediate” pre- and post-training carbohydrate and protein feedings stimulate muscle growth and reduce muscle damage to a far greater extent than normal feeding patterns, even when overall daily calories, carbohydrates and protein intake are equal. And it was recently discovered that this growth activity (size contribution) that takes place inside this “~60-minute post-training window” is not made up for at some other point in the day. Meaning this unique muscle growth period is activated by the feedings.

During these windows, muscle cell nutrient uptake is at its highest points of the day so we must deliver a perfect, fast-acting formula before the “windows” close if we want to maximize exercise-induced strength, performance and/or size gains.

In summary, feeding your muscles before and immediately after training (and the sooner the better) with a rapidly absorbed formula (not traditional foods) will allow you to build more muscle than if you don’t engage in the practice, no matter how well you eat the rest of the day.

Please share with friends and family who can benefit from this information . Love to all

Your favorite trainer , THE PEOPLES TRAINER


Answer:  What your describing are symptoms common to improper pre-workout food consumption. In fact, the symptoms are generally due to low blood sugar often caused by not eating before the workout. If these problems are not related to your eating habits, you should consult a professional before you train again.

Proper food planning
Optimally , a pre-workout whole food meal should be consumed 2-3 hours before training. A pre-workout snack/shake is generally consumed 30-40 minutes before the workout. If you train early morning and have no time for a full meal, consume the pre-workout meal late in the evening before bed and only ingest your pre-workout snack before the exercise. You can use dotFIT bars or shake mixes for pre-workout snacks.
Follow your dotFIT Athletic Menu instructions for exact details and perfect exercise meal planning.

More info
As your local Body Transformation Expert , I am prepared to equip you with all of the proper tools and education necessary to reach your most desired fitness goals . Contact me for more details at this link : The People’s Trainer – The only trainer that pays you to transform your body .

Arrange your meals around your activities
You must arrange the meals around your training session(s) as marked on the menu above the meals. Space your meals no more than 3-4 hours apart. Other than your pre-event meal and pre- and post- snacks, you may eat the remaining meals in any order that fits your lifestyle or venue.

Early morning training
If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume your pre-training meal (or something very similar) as your final meal of the day, as late as possible, and consume only the pre-workout snack before your early morning workout.

Pre and post training feedings
The pre/post feedings or snacks are usually shown in a liquid form, but you may substitute based on preference, venue and/or convenience, any of the appropriate dotFIT™ foods. In other words, you may choose a bar as the pre-workout portion and a shake post-workout or vice-versa.

Apply this useful information to your existing program and connect with THE PEOPLES TRAINER  on facebook for daily education and updates.  Love to all . Your favorite trainer , The People’s Trainer

-inspired by Dotfit experts

 

 


Inspired by dotFIT experts
Answer: First I’d like to give you some general information on metabolism and how it works.

Metabolism is the rate at which the body uses energy to support all basic functions essential to sustain life, plus all energy requirements for additional activity and digestive processes. There are three components to energy expenditure (calories burned):

Resting Metabolic Rate (RMR):  This is the amount of calories needed to run all essential functions and chemical reactions while in a resting and quiet state. RMR is the largest part of total metabolism and accounts for 65 – 75% of calories burned in a day.

Thermic Effect of Food (TEF):
  This is the energy used by the body to digest and absorb the nutrients present in the food we eat. The rate of energy used for the TEF is about 10%, and can be increased depending on the composition of each meal.

Physical activity: 
This is the amount of energy the body burns during daily activities such as exercise, recreation, work, housework, etc. Daily physical activities account for 20 – 40% of calories burned each day. This part will vary depending on the individual and how active they are each day. A sedentary person will require fewer calories to maintain weight than a busy worker in a construction site!

Lack of physical activity is one of the biggest reasons why people gain weight more easily now than they did in the past (think back 100 years), not a slow metabolism. In fact, differing metabolic rates between people of the same body composition is so minimal it’s nearly insignificant. And remember, the heavier you are, the more calories you burn.

More info
Everyone’s body follows the laws of physics, including the Laws of Energy.  Therefore, because the Laws of Energy dictate that energy cannot be created or destroyed, humans must burn more energy than they consume to lose weight. THE PEOPLE’S CHALLENGE  assists those individuals who are trying to lose weight by educating them foremost on what it takes to succeed.  Weight loss is possible for everyone as long as they move more than they eat.

  THE PEOPLE’S CHALLENGE will help you regardless of your age or metabolism.  While traditional weight loss programs focus on tedious calorie counting without accurate information about calories burned, My online nutritional program allows you to measure actual calories burned and consumed. Whether you use an energy tracking device or not, the dotFIT Me Program  gives you a calorie balance each and every day so you know without at doubt if you’re creating a deficit (and losing weight) or a surplus (and gaining weight). For the first time ever, you now have the information you need to manage your weight loss without guesswork. It’s a wake-up call that makes weight loss success simple and virtually guarantees results.

I don’t believe you need to be put on a restrictive diet or an unsustainable workout plan in order to succeed. The program gives you suggestions on how to slightly change your food intake and/or your activity level to meet your goals. If you are already on a program that you enjoy, the dotFIT Me Program can complement any diet or exercise program. All that matters is that you keep an average daily caloric deficit based on your goals.

I hope you guys enjoy this info . Please leave comments and questions . Create good Karma for yourself by sharing this link with a friend .

Your favorite trainer , The People’s Trainer


Question:  I eat for every reason…Happy, sad, tired, nervous, lonely, you name it.  I don’t feel like I have any control over my eating at times.  Is there anything that will help me stop eating when I am not hungry?

Answer: Emotional eating is a common yet complex problem which is a learned behavior from childhood.

The first step in controlling and changing emotional eating is to learn the high risk situation(s) that cause you to eat when you are not hungry.  Then create a plan of action you can use when that high risk situation happens.  For example, if you know you overeat when you are tired, plan to take a nap.  If you grab food whenever you are under stress, then plan to deal with the stress in ways other than food such as taking a walk, taking 10 deep breaths or going to see a friend.

Second, eat scheduled meals and snacks to maintain your blood sugar levels and avoid physical hunger.  By eating balanced, healthy foods on a regular schedule you may not feel the physical urge to eat during high risk situations. Avoid getting hungry and low blood sugar by eating combinations of whole foods that are good sources of protein, complex carbohydrate, fat, and fiber.  An example of a healthy snack would be an apple with nut butter or natural nuts, or cottage cheese and whole wheat crackers.

The third step is to make it difficult to access comfort foods and foods that sabotage your efforts.  Do not keep them around and you won’t be able to eat them when you are most vulnerable.  Common comfort foods are processed snacks, junk foods, sweets, or ice cream.

The following are techniques and strategies to help cope with emotional eating.

  • Identify the root your emotional eating such as childhood influences
  • Manage your physical environment at home and around you to reduce food cues. For example, keep healthy, low-risk foods in sight and within reach and high-risk foods out of site or out of the house. Be aware of people who trigger your emotional eating.
  • Manage your internal environment, or your thoughts feelings, emotions, and food cues that trigger high-risk behavior. Be aware of the time, your feelings and mood, what caused you to feel this way, and foods associated with episodes of emotional eating.
  • Plan for high risk situations that trigger emotional eating. Formulate a plan of action other than food.
  • Learn to “ride out” the immediate urge or impulse to eat when you are not hungry. Before you reach for your emotional comfort foods plan to procrastinate by doing something else first.  This gives you time to get over the urge to eat. When you have the urge or craving to eat and you are not hungry, postpone giving in to the urge for a while by redirecting your attention to something else.  Ninety percent of the time you will overcome the urge.
  • Learn to think positive when you start to fall in to a spiral of negative thought.  Positive thinking and a positive attitude may prevent emotional eating.
  • Learn to break the chain of compulsive overeating. If you find yourself with the bag of cookies in front of the television, get up and throw the cookies away.  It is never too late to stop the process from happening.

Below are some  great books on emotional overeating:

  • Feeding the Hungry Heart, by Geneen Roth
  • Breaking Free from Compulsive Eating, by Geneen Roth
  • Intuitive Eating by Evelyn Tribole
  • LEARN Program by Kelly Brownell
  • Mindless Eating by Brian Wansink, PH.D.