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Tuesday Talk – Upping Your Carbs

Tuesday Talk – Upping Your Carbs

Aug 20, 2013

Hi Dragons! Hope you are “bringing it” on your workouts and crushing your nutrition. The video above talks about “upping your carbs”.  Here is a discussion I had last night with one of the members on my team in our online Facebook Support Group. “Upping the carbs is a great idea to shake things up. Awesome that you learned so much how your body reacts while doing the Ultimate Reset. In fact, as long as you are on a calorie deficit, you should lose weight still. The key is that with “GREAT carbs, comes GREAT responsibility”! LOL! Because as you know, carbs are your body’s preferred energy system and also the easiest to turn into fat. If you up your carbs, make sure you also take the responsibility to up your intensity! Those extra carbs should give you an energy boost so take advantage of that and don’t hold back! As I always like to say, “Get your sweat on”! Perhaps your diet can reflect your day. If you are not able to “get your sweat on” during periods of when you are really busy, then on those days you can scale back on the carbs because you know you can’t “bring it”.  What macro and cal targets are you looking at hitting?  50p/30c/20f is a good fat shredder macro target. A good middle road target is 40p/40c/20f or 40c/30p/30f.” I thought this was a really good discussion last night, so I thought I would share with all of you. So, what are your goals?  If you want to lose fat, then a good plan to follow is the “fat shredder diet” that I mention above.  If you are near your goal or starting to lose energy and not see results, then it may be a good time to start upping your carbs.   See my post on “Where Do I start?” for more of my links on nutrition. Just be sure to remember that with “GREAT carbs, comes GREAT responsibility”! Also, I want to give another huge shout out to Sarah and Debbie!  Those two have been really pushing and supporting each other while doing Les Mills Combat.  As a Coach, it really...

How Much Water Should I Drink?

How Much Water Should I Drink?

Jul 6, 2013

Hey, Dragons! Hope you are all pushing play and crushing your nutrition!  A common question I get asked is “How much water should  I drink?”  This is a great question and one that is addressed very well in the P90x2 nutrition guide. There is a recommendation.  Look at how much you weigh.  Whatever that “#” is, divide that number in half and that is how many ounces of water you should personally drink in a day.  For example, if you weigh “200” lbs., then the number you use is “200”.  Take that number and divide by half and you get that you should drink “100” ounces of water every  day. Simple, right?  Yes  and no.  If  you don’t measure how much you drink then you have no idea how much you put in your body.  I have some cups I use often and I know their size, so it is easy for me to calculate how much I am drinking.   If you don’t keep track, then you are probably not drinking enough. The truth is that many people do a poor job of hydrating throughout the day.  Often if you feel tired, fatigued, or have a headache, you might very well be dehydrated.  The human body is an amazing machine.  You may be one of those people who prides themselves on being a camel and not needing to drink for a long time.  If you do, the body will do its best to adapt, and likely it will not be performing in top condition.  Think of it this way.  Race car drivers need to be very careful about the wheels on their car.  If they don’t take care, they will wear them out too quickly and not be able to continue the race.  If you are taking on an athletic event or working out with a Beachbody program, it is critical you stay hydrated because you will definitely get your  “sweat on” doing any of these programs and wear your body out. From one of my prior posts, you know that I am preparing for a Tough Mudder event.  Hydration will be critical for this event so I am planning and preparing accordingly.  That is why I wake up early and...

Where Start? Simple. Just Show Up!

Where Start? Simple. Just Show Up!

May 2, 2013

Hey, Dragons! We got a few new people on the team, including one of my sisters who is trying out Shakeology to see the benefits. Way to start “bringing it”, Sis! I also got a couple named Joey and Mary who just joined this team and have an awesome goal. Their goal is to get in shape for their big wedding day in September! What an awesome goal, and what’s even more awesome? They are doing it together! What a great way to start a life together! So, you may have been on the team a while or you may have just joined. I know it’s tough when you are just starting out. There is sooo much information. It can be overwhelming to learn new things about nutrition and workouts. The good news is that you have already overcome the biggest hurdle! That’s right! If you are reading this post then you have decided that you want to be fit! Trust me that this is the single biggest hurdle to overcome on your fitness journey! Now the next biggest hurdle is that you need to decide if you are going to show up! One of my favorite quotes is by Woody Allen: 80% of success is showing up. “I made the statement years ago which is often quoted that 80 percent of life is showing up. People used to always say to me that they wanted to write a play, they wanted to write a movie, they wanted to write a novel, and the couple of people that did it were 80 percent of the way to having something happen. All the other people struck out without ever getting that pack. They couldn’t do it, that’s why they don’t accomplish a thing, they don’t do the thing, so once you do it, if you actually write your film script, or write your novel, you are more than half way towards something good happening. So that I was say my biggest life lesson that has worked. All others have failed me.” That is so true about many things in life! It especially applies to fitness! You don’t have to be the best! You just have...

Grazing… MOOOOO!

Grazing… MOOOOO!

Aug 9, 2012

Grazing!  How many of you are grazers?  Yep, I used to be.  As some of you know, I manage one of the most successful breakfast restaurants in Reno, Nevada. Food is around me at all times!  I know I am very biased (because I work here), but I got to tell you that our food is amazingly delicious! The fact that we have been voted the “Best Breakfast” in Reno for the last 10 years in a row means that many others agree with me!  LOL! People ask me all the time “How did you lose all that weight?”  I always reply, “I lost it eating at least 2 of my meals a day here at my restaurant and doing P90x”.  People are always skeptical that I lost my weight working in my restaurant.  But, it is true. It was not as hard you think. The key was I needed to start counting calories and planning which items I would eat ahead of time.  People do not realize that almost every restaurant has a ton of healthy ingredients (egg whites, fruits, vegetables, wheat bread, etc.) to make almost any meal.  The problem is that people do not take the time to ask their server. The hardest part for me initially was sticking to my meal plans.  Being a food “grazer” was my natural tendency.  I would walk by the kitchen and grab a couple slices of bacon, then I would walk by again and grab a couple more.  If some toast popped up in the toaster I would grab that too.  Walk by a soda fountain, then grab a quick drink of Pepsi.  You get the idea. I told myself that those little snack bites won’t hurt me  I used to wonder how I ever got to weigh almost 300 lbs.  Now, I know why.  As I always joke, the reason was because I worked so hard at it! LOL!  I must have consumed thousands of calories a day without even thinking about it and that was in addition to 3 large meals a day too. If your goal is to lose weight, then you need to stop being a “grazer”!  It’s hard at first.  Food is a great...

Changing Your Relationship With Food

Changing Your Relationship With Food

Aug 8, 2012

            Hi Team Dragon Fit! How many of you can relate to this picture above?  I sure could.  Now, I am proud to be able to say I am living a fit lifestyle.  This is something I could not claim two years ago.  One thing I have learned it is a journey and not a destination. I started P90x at 275 lbs. over a year and a half ago. It was rough.  I couldn’t do many of the moves.  I struggled, but I MODIFIED, MODIFIED, and MODIFIED.  Finally, I was able to get through the workouts. As tough as P90x was, my biggest hurdle was not exercise, but food.  I joke with people all the time that it was no surprise that I weighed almost 300lbs. because “I was working so hard at it!”  I was on the “SEE-FOOD” diet plan.  I would “see” any “food” and eat it!  LOL!  In short, no matter how hard I tried to workout, nutrition was my downfall.  Truth be told, I can now admit that I had a VERY bad relationship with food. Although I am in the best shape of my life now, it can still be difficult.  It took me a while but I figured out that I had to change my relationship with food.  For the “Old Fred”, food was ALWAYS there for me!  If I was stressed out, I could count on food to make me feel better.  If I had a bad day, it would magically appear on my doorstop in the shape of an extra large pizza!  Food would put a smile on my face.   I bet some of you who struggle with weight loss can really relate to what I am saying. So, when I look back, I kind of looked at food as my friend.  It was ALWAYS there for me and NEVER judged me.  When I turned 40, I decided enough was enough.  I finally admitted to myself that I had to turn my “bad” relationship with food into a “good” one.  I didn’t know how.  That is when I read cover to cover the nutrition guide included in my P90x program. I started implementing the strategies.  The first step...

Nailing Your Ratios

Nailing Your Ratios

Feb 18, 2012

Hopefully by now, you have read my post on counting calories and have already started using a tool like myfitnesspal.com to start entering EVERYTHING you put into your mouth.  It might seem difficult at first but I promise it becomes effortless over time.  In fact, I still count my calories every day.  Nutrition is 80% of the results, so I feel it is well worth my time. Now I want to talk about nailing down your ratios.   When I first started counting calories, I thought it was enough to just hit your calorie target.  However, there is one more important step you must calculate, and that is nailing down the macornutrient ratios.  The good news for anyone starting out is that you only need to focus on 3 items: 1) Protein, 2) Carbs, 3) Fat. The amount of protein, carbs, and fat you need to eat during each day is measured in “grams”. Protein: 1 gram of protein is 4 calories. Carbs: 1 gram of carbs is 4 calories. Fat: 1 gram of fat is 9 calories (Not surprising that so many of us got overweight eating fatty foods because fat has more calories!)   On a fat shredder diet plan, the ratios are 50% Protein, 30% Carbs, and 20% Fat.  So, on my 1900 calorie plan, this is the simple math to calculating the ratios I need each day: Protein: 50% of 1900 calories = 950 Calories (1 gram of proten = 4 calories.  950 Calories divided by 4 = 237.5 grams of protein)   Carbs: 30% of 1900 calories = 570 Calories (1 gram of carbs = 4 calories.   570 Calories divided by 4 = 142.5 grams of carbs)   Fat: 20% of 1900 calories = 380 calories 380 Calories (1 gram of fat = 9 calories.  380 Calories divided by 9 = 42.2 grams of fat)   Now you know how to calculate your daily targets.  Remember that the “fat shredder” diet plan is a high protein and low carb and low fat diet.  This will fuel your body with enough protein so you do not lose your muscle but will lower your carb and fat intake so you can rapidly shed body fat, which is what we are...