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    My Sample Menu For Sports Nutrition: Get Lean, Lose Weight

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    Do you have questions about sports nutrition? Here is a guide to help you eat like a true athlete!  I am passing along the secrets to my fitness success with a sample menu and some basics for healthy eating.  In the past two months I have kept a daily diet journal with the goal of losing 15 pounds.  I exceeded my goal and have lost a total of 25 pounds.  The program below is based upon the diet information I received from the team of fitness experts at Body FX, a cutting edge fitness company based out of San Diego, under the direction of fitness expert, James and Jaana Kunitz. You may have seen their fitness videos JNL Fusion, Core Rhythms, Figure 8 Fitness, Rhythm Rocker, and AB.

    This program was created by a team of dietitians and medical health professionals.  I use the Body FX products daily and in my 13 years in the fitness industry it is the best product on the market to date.  (Check out the white papers for stats on each product).

    Track your workouts and more importantly plan your meals for eating properly.  I have attached 7 sample menus for one week to get you started.  Another resource that I often check is from Livestrong.com (great menu samples here as well).  I am not a nutritionist but have compiled information that I have accumulated over the years from people I know and trust as experts in fitness and nutrition.  Good Luck!  TAD

     1800 Calorie Meal Plan

     TAILOR THE PROGRAM TO YOUR INDIVIDUAL NEEDS

    A good weight-loss plan will take into consideration three important components that determine your caloric expenditures or your total energy expenditure:

    Resting Metabolic Rate (RMR): Your RMR represents the calories the body burns to maintain vital body functions such as heart rate, brain function, and breathing. In simple terms, it is the number of calories a person would burn if he or she were awake, but at rest all day.

    Lifestyle (LS): Your LS is the amount of activities you do during the day while awake. According to the activity level you perform during a day at work, your calories burned will vary. Even a sedentary person that sits in front of a computer for most of the day will burn a small number of calories.

    Exercise (E): Your E is the amount of physical exercise you do during the day while awake. Lifting weights at the gym, cardiovascular workouts, and engaging in active sports are all components of your exercise expenditure.

    Determining Total Energy Expenditure

    To determine your total energy expenditure, you’ll need to add the amount of calories you burn in a day by exercising to your RMR (adjusted to account for your lifestyle, of course.)

    If your RMR is 1,750, but you work at a computer all day, you’ll add 350 calories (20%), to your RMR for a total of 2,100 calories. You’re not done here though. If, through exercise, you burn an additional 243 calories per day, you’ll need to add 243 to 2,100 for a total energy expenditure of 2,343 calories.

    You should calculate your own caloric needs. For example, if you engage in endurance running and run seven miles per day on average, you will likely be higher and you will need to increase your daily caloric intake significantly to ensure you meet your body’s nutritional needs. Conversely, if you rarely exercise, you will need to reduce your daily caloric intake to lose weight.

    Eat healthy foods from three main food groups:

    Carbohydrates: This group includes grains and starches (G&S), fruits, non-starchy vegetables (NSV), and milk or soy that includes non-fat milk and 1% milk (NFM) that contain a significant amount of carbohydrates.

    Proteins: This group consists of meats and vegetarian meats, including very lean meats (VLM) and lean meats (LM).

    Fats: This group includes foods that contain a significant amount of healthy fats, including vegetable oils such as olive and canola oil, nuts, olives, and avocados.

    Healthy Weight-Loss program is not a calorie counting plan. Instead, your meal plans should be based on a macronutrient distribution—a percent distribution of calories from carbohydrates, proteins, and fats

    For example, if you ate one cup of oatmeal at breakfast (1/2 cup is one serving, thus you have eaten two allowances of G&S), then you would have three allowances left of G&S to eat later in the day.

    Your serving sizes will be determined according to their macronutrient composition amounts of 50% carbohydrate, 40% protein, and 10% fat.

    Your serving size allowances should be distributed throughout the day. Combine all or most of the food groups for your bigger meals, and at least two food groups for you snacks.  Most important to note is 1) What you are eating 2) Portion – How much you are eating 3) When you are eating- how many meals per day?  Small meals more frequently throughout the day and not after 8pm.

    Understand How to read a food label and what these terms really mean:

    High Fiber: whole grains with good fiber sources that contain more than three grams of fiber per serving. Foods that contain greater than five grams of dietary fiber per serving are considered an excellent source of fiber.

    Low Fat: Low fat means less than three grams of fat per serving.

    Reduced fat: Reduced fat is not low fat. Reduced fat means at least 25 percent less fat per serving than the original food.

    Fat Free: Foods are considered fat free if they contain less than 0.5 grams per serving.

    Very Lean or Lean Meats: This group includes any type of meat beef, poultry, pork, fish, and cheeses containing zero to three grams of fat per ounce in weight (4 percent or 5 percent of fat, or 95 percent to 99 percent fat free).

    Starchy Vegetables: These vegetables contain starch. The group includes potatoes, sweet potatoes, yams, peas, corn, and beans.

    Non-Starchy Vegetables: These are vegetables without starch and include any other vegetable not mentioned under the starchy vegetable list.

    MEAL PLAN FOOD GROUPS AND ALLOWANCES

    Abbreviation Key  

    Food Group

    Number of Daily Servings

    Grains &Starches (G&S) 6
    Fruit 4
    Milk or Soy Milk (NFM) 2
    Non-Starchy Vegetable (NSV) 5
    Very Lean Meats (VLM) 14
    Fat 6

     

    Food Groups and Serving Sizes:

    The below eating program is just a suggestion and is what has worked for me. Feel free to replace one strawberries with blueberries, for example: just don’t add extra ingredients like butter and corn syrup. What’s important is that you eat your distribution of healthy carbohydrates, proteins, and fats, sticking within the allotted allowances.

    1800-CALORIE MEAL PLAN GUIDELINES

    Macronutrient Distribution Carbohydrates (grams) Protein (grams) Fats (grams)
    Carbohydrates (45%), Protein (30%), Fat (25%) 199 grams 142 grams 50 grams

    DAY 1 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Cereal Amount Actual Meal Eaten Actual Allowances
    2 G&S High-Fiber Cereal 1 1/2 cups
    1 Fruit Blueberries 3/4 cup
    1 NFM Low-Fat 1% or Nonfat Milk, or Soy Milk 1 cups
    1 Fat Flaxseed Meal 2 Tbsp.
    Meal: Snack Allowances Sample Meal: Fruits/Nuts/Cheese Amount Actual Meal Eaten Actual Allowances
    2 Fruit Dried Apricots 10 halves
    2 VLM Low-Fat Cheese or Fat-Free Cheese 2 oz.
    1 Fat Pistachios 15
    Meal: Lunch Allowances Sample Meal: Salad Amount Actual Meal Eaten Actual Allowances
    2 NSV Mixed Non-Starchy Vegetables 2 cups
    2 VLM Low-Fat Cheese or Fat-Free Cheese 2 oz.
    6 VLM Chicken Breast or Fish (Baked, Grilled, or Broiled) 6 oz.
    2 G&S Beans/Peas 1 cup
    1 Fat Low-Fat Dressing 2 Tbsp.
    Meal: Snack Allowances Sample Meal: Fruit and Yogurt Amount Actual Meal Eaten Actual Allowances
    1 Fruit Fruit of Choice 4 oz., or 1 cup
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    Meal: Dinner Allowances Sample Meal: Chicken Pasta Amount Actual Meal Eaten Actual Allowances
    6 VLM Chicken Breast (Grilled, Baked, or Broiled) 6 oz.
    2 NSV Low-Fat Marinara Sauce 1 cup
    1 Fat Olive Oil 1 tsp.
    2 G&S Whole-Wheat Pasta 1 cup
    1 NSV Steamed Broccoli, Zucchini, or Cauliflower 1/2 cup

     

    DAY 2 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Antioxidant Shake Amount Actual Meal Eaten Actual Allowances
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    1 Fruit Fruit: Strawberries 1 1/4 cups
    1 NFM Low-Fat 1% or Nonfat Milk, or Soy Milk 1 cups
    1 Fat Flaxseed Meal 2 Tbsp.
    Meal: Snack Allowances Sample Meal: Cheese and Crackers Amount Actual Meal Eaten Actual Allowances
    1 G&S Low-Fat Whole-Wheat Crackers 4 (1 oz.)
    2 VLM Low-Fat Cheese or Fat-Free Cheese 2 oz.
    Meal: Lunch Allowances Sample Meal: Turkey Delite Sandwich Amount Actual Meal Eaten Actual Allowances
    2 G&S Whole-Wheat Flour Break 2 slices
    1 NSV Sliced Tomatoes, Onion, Lettuce, Sprouts, Etc. Slices
    3 VLM Turkey Breast 3 oz.
    2 VLM Low-Fat or Fat-Free Cheese 2 oz.
    2 Fats Avocado 4 Tbsp.
    2 NSV Mixed Non-Starchy Vegetables 2 cups
    1 Fat Low-Fat Salad Dressing 2 Tbsp.
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    Meal: Snack Allowances Sample Meal: Cottage Cheese with Fruit and Nuts Amount Actual Meal Eaten Actual Allowances
    3 VLM Cottage Cheese, Low Fat (1%) or Fat Free 3/4 cup
    2 Fruits Dried Apricots 10 halves
    1 Fat Pistachios 15
    Meal: Dinner Allowances Sample Meal: Stir-Fry Amount Actual Meal Eaten Actual Allowances
    4 VLM Extra-Lean Steak or Chicken Breast 4 oz.
    2 G&S Brown Rice 1 cup
    1 Fat Olive Oil 1 tsp.
    2 G&S Whole-Wheat Pasta 1 cup
    1 NSV Steamed Broccoli, Zucchini, or Cauliflower 1/2 cup

     

    DAY 3 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Yogurt and Fiber Amount Actual Meal Eaten Actual Allowances
    1 G&S High-Fiber Cereal 3/4 cup
    1 Fruit Banana 1 medium
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    1 Fat Almonds 6
    Meal: Snack Allowances Sample Meal: Cottage Cheese, Fruit, and Crackers Amount Actual Meal Eaten Actual Allowances
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    2 VLM Low-Fat (1%) or Fat-Free Cottage Cheese 1/2 cup
    1 G&S Whole-Wheat Crackers 4 (1 oz.)
    Meal: Lunch Allowances Sample Meal: Pita Pocket Sandwich Amount Actual Meal Eaten Actual Allowances
    2 G&S Whole-Wheat Pita Bread 1 pita
    1 NSV Sliced Tomatoes, Lettuce, Sprouts, Pepperoncini, Etc. Slices
    3 VLM Fish or Turkey with Non-Fat Mayonnaise 3 oz.
    1 VLM Low-Fat or Fat-Free Cheese 1 oz.
    2 Fats Avocado 4 Tbsp.
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    Meal: Snack Allowances Sample Meal: Yogurt with Fruit and Nuts Amount Actual Meal Eaten Actual Allowances
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    2 Fat Almonds 12
    Meal: Dinner Allowances Sample Meal: Pasta Dinner Amount Actual Meal Eaten Actual Allowances
    2 G&S Whole-Wheat Pasta 1 cup
    2 NSV Low-Fat Marinara Sauce 1 cup
    5 VLM Extra-Lean Ground Beef or Turkey (5% or 4%) 5 oz.
    1 VLM Low-Fat or Fat-Free Cheese 1 oz.
    2 NSV Steamed Vegetables: Broccoli, Cauliflower, and Kale 1 cup
    2 Fat Olive Oil 2 tsp.

     

    DAY 4 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Cereal Amount Actual Meal Eaten Actual Allowances
    2 G&S High-Fiber Cereal 1 1/2 cups
    1 Fruit Blueberries 3/4 cup
    1 NFM Low-Fat (1%) or Non-Fat Milk, Soy Milk 1 cup
    1 Fat Flaxseed Meal 2 Tbsp.
    Meal: Snack Allowances Sample Meal: Cheese and Crackers Amount Actual Meal Eaten Actual Allowances
    1 G&S Low-Fat Whole-Wheat Crackers 4 (1 oz.)
    2 VLM Low-Fat Cheese or Fat-Free Cheese 2 oz.
    1 Fat Pistachios 15
    Meal: Lunch Allowances Sample Meal: Salad Amount Actual Meal Eaten Actual Allowances
    3 NSV Mixed Non-Starchy Vegetables 3 cups
    6 VLM Chicken Breast or Fish (Grilled, Baked, or Broiled) 6 oz.
    1 G&S Beans or Peas 1/2 cup
    1 Fat Low-Fat Dressing 2 Tbsp.
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    Meal: Snack Allowances Sample Meal: Yogurt with Fruit and Nuts Amount Actual Meal Eaten Actual Allowances
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    2 Fruit Dried Apricots 10 halves
    2 Fat Almonds 12
    Meal: Dinner Allowances Sample Meal: Hamburger Amount Actual Meal Eaten Actual Allowances
    2 G&S Whole-Wheat Flour Bread 2 slices
    1 NSV Sliced Tomatoes, Onion, Lettuce, Sprouts, Etc. Slices
    4 VLM Extra-Lean Ground Beef or Turkey (5% or 4%) 4 oz.
    2 VLM Low-Fat or Fat-Free Cheese 2 oz.
    1 NSV Steamed Vegetables: Broccoli, Cauliflower, and Kale 1/2 cup
    2 Fat Olive Oil 2 tsp.

     

    DAY 5 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Egg White Omelet Amount Actual Meal Eaten Actual Allowances
    3 VLM Egg Whites 6 whites
    1 NSV Sautéed Vegetables: Spinach, Onions, Mushrooms, Bell Peppers 1/2 cup
    1 Fat Olive Oil 1 tsp.
    1 NFM Low-Fat (1%) or Non-Fat Milk, Soy Milk 1 cup
    1 G&S Whole-Wheat Bread 1 slice
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    Meal: Snack Allowances Sample Meal: Cheese and Crackers with Fruit Amount Actual Meal Eaten Actual Allowances
    1 G&S Whole-Wheat Crackers 4 (1 oz.)
    2 VLM Low-Fat or Fat-Free Cheese 2 oz.
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    Meal: Lunch Allowances Sample Meal: Chicken Tacos Amount Actual Meal Eaten Actual Allowances
    2 G&S Corn Tortilla 2 (5 inches across)
    5 VLM Chicken Breast (Grilled) 5 oz.
    2 NSV Mixed Non-Starchy Vegetables 2 cups
    1 Fat Low-Fat Dressing 2 Tbsp.
    Meal: Snack Allowances Sample Meal: Yogurt with Fruit and Nuts Amount Actual Meal Eaten Actual Allowances
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    2 Fruits Fruit of Choice 8 oz. or 1 cup
    2 Fat Almonds 12
    Meal: Dinner Allowances Sample Meal: Pork and Couscous Amount Actual Meal Eaten Actual Allowances
    2 G&S Couscous 1 cup
    5 VLM Extra-Lean Pork 5 oz.
    2 NSV Roasted Vegetables: Eggplant, Carrots, Celery, Beets 1 cup
    2 Fats Olive Oil 2 tsp.

     

    DAY 6 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Hot Cereal Amount Actual Meal Eaten Actual Allowances
    2 G&S Cooked Oatmeal 1 cup
    1 Fruit Blueberries 3/4 cup
    1 NFM Low-Fat (1%) or Non-Fat Milk, Soy Milk 1 cup
    1 Fat Flaxseed Meal 2 Tbsp.
    Meal: Snack Allowances Sample Meal: Cottage Cheese with Fruit Amount Actual Meal Eaten Actual Allowances
    4 VLM Low-Fat or Fat-Free Cottage Cheese 1 cup
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    Meal: Lunch Allowances Sample Meal: Tuna or Turkey Delite Sandwich Amount Actual Meal Eaten Actual Allowances
    2 G&S Whole-Wheat Flour Bread 2 slices
    1 NSV Sliced Tomatoes, Onion, Lettuce, Sprouts, Etc. Slices
    3 VLM Tuna or Turkey Breast with Non-Fat Mayonnaise 3 oz.
    1 VLM Low-Fat or Fat-Free Cheese 1 oz.
    1 Fat Avocado 2 Tbsp.
    2 NSV Mixed Non-Starchy Vegetables 2 cups
    2 Fat Low-Fat Salad Dressing 4 Tbsp.
    Meal: Snack Allowances Sample Meal: Yogurt with Fruit Amount Actual Meal Eaten Actual Allowances
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    2 Fruit Fruit of Choice 8 oz. or 1 cup
    2 Fats Almonds 12
    Meal: Dinner Allowances Sample Meal: Chicken and Baked Potato Amount Actual Meal Eaten Actual Allowances
    2 G&S Baked Potato 6 oz. or 1 cup
    6 VLM Chicken Breast (Baked) 6 oz.
    2 NSV Steamed Vegetables: Asparagus, Zucchini 1 cup
    2 Fats Olive Oil 2 tsp.

     

    DAY 7 MEAL PLAN

    Meal: Breakfast Allowances Sample Meal: Frittata Amount Actual Meal Eaten Actual Allowances
    3 VLM Egg Beaters 3/4 cup
    1 NSV Assorted Vegetables: Onions, Mushrooms, Tomatoes 1/2 cup
    2 Fat Olive Oil 2 tsp.
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    1 G&S Whole-Wheat Flour Bread 1 slice
    1 NFM Low-Fat (1%) or Non-Fat Milk, Soy Milk 1 cup
    Meal: Snack Allowances Sample Meal: Yogurt with Fruit Amount Actual Meal Eaten Actual Allowances
    1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
    2 Fruit Fruit of Choice 8 oz. or 1 cup
    Meal: Lunch Allowances Sample Meal: Cheese Sandwich and Soup Amount Actual Meal Eaten Actual Allowances
    2 G&S Whole-Wheat Flour Bread 2 slices
    2 VLM Low-Fat or Fat-Free Cheese 2 oz.
    2 NSV Low-Fat Tomato Soup 1 cup
    2 NSV Mixed Non-Starchy Vegetables 2 cups
    2 Fat Low-Fat Dressing 4 Tbsp.
    Meal: Snack Allowances Sample Meal: Cottage Cheese with Fruits and Nuts Amount Actual Meal Eaten Actual Allowances
    4 VLM Low-Fat (1%) or Fat-Free Cottage Cheese 1 cup
    1 Fruit Fruit of Choice 4 oz. or 1/2 cup
    2 Fat Almonds 12
    Meal: Dinner Allowances Sample Meal: Burrito Amount Actual Meal Eaten Actual Allowances
    1 G&S Low-Fat, Low-Carb Whole-Wheat Tortilla 1 (10 inch)
    4 VLM Chicken Breast (Grilled) 4 oz.
    2 VLM Low-Fat or Fat-Free Cheese 2 oz.
    1 NSV Salsa 1/2 cup
    1 Fat Avocado 2 Tbsp.
    1 G&S Brown Rice 1/2 cup
    1 G&S/VLM Black Beans 1/2 cup
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    The Truth about Abs: 80% Diet 20% Exercise

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    How Much Cardio Should You Do?

    Billy Polson originally sent me some of this information years ago (He is a leading fitness trainer in CA and the co-owner of DIAKADI BODY, DIAKADI stands for Do It All, Kick Ass Doing Do It, a serious training gym in San Francisco).

    Here is a quick summary to shed light on how much cardio you should incorporate into your fitness program.

    How much cardio you should do depends entirely on your specific fitness goals. To help clear up some of the uncertainty, let’s break down the goals, and then look at the appropriate cardio program to get you where you want to be.

    Which of these are your goals?  Scroll down and read underneath the heading that fits your fitness needs.

    • •  Reduce body fat and build lean muscle mass
    • •  Maintain body fat and add muscle mass
    • •  Achieve functional health and fitness
    • •  Meet sports-specific training goals

    Reduce Body Fat and Build Lean Muscle Mass

    Trying to build lean muscle mass while simultaneously reducing body fat is inefficient—you need to be in a caloric deficit to reduce body fat, but you need to be in a caloric surplus to add muscle mass. If you want to reduce your body fat and add muscle mass, I recommend progressing in two phases—each accompanied by its own cardio program.

    First, you’ll want to reduce your body fat to your goal level. During this reduction period, you should perform 20 to 30 minutes of moderate cardio at least four times per week to burn more calories and help you achieve a calorie deficit. Do this cardio separately from your strength training workouts. For example, perform 20 to 30 minutes of moderate cardio each morning before work, and then do your strength training each night after work, or even on a separate day. Perform a variety of formats (such as stair climbing, running, rowing machine, and swimming) to stimulate your nervous and muscular system and keep your body working. Do not skip your strength training during this fat-loss period—you don’t want to lose the muscle mass you already have.

    Once you have achieved your optimal body fat level, see the next category for how to maintain your low body fat and add muscle mass. Note: In order to know exactly how much you need to eat for deficit and surplus to meet these goals, I recommend working with a registered dietician or using an interactive online weight-management program like Body FX programThese professionals can take the guesswork out of eating programs and help you make the most of each minute you spend on the treadmill.   REF: TAD CARTER / TRAINER /  AND YOU WILL GET A DISCOUNT (Or send me a note in the contacts section and I will send you all the information)

    Maintain Body Fat and Add Muscle Mass

    If you have achieved your desired body fat and simply want to build more muscle, you should focus your energy primarily on strength training four to six days per week, and do 15 to 20 minutes of cardio, two times per week, again in separate workout periods and again mixing it up with different types of cardio exercise. Why do your cardio separate from your strength training? Because doing your cardio workout directly after your strength training workout undoes many of the hormonal benefits your body gets from a strength training workout. This will mean less muscle built.

    Achieve Functional Health and Fitness

    If you care more about your overall cardiovascular health than about maintaining high levels of muscle mass, then perform 20 to 60 minutes of cardio three to five days per week. You will have a harder time building bulky muscle mass at this level, but you will achieve serious cardiovascular health. Again, be creative with your cardio programs and try some of the following ideas to get the most out of your cardio-focused program:

    Integrate circuit training by performing your strength training workouts with little rest between exercises, so that your heart rate stays up during muscle building.  This will help you build muscle as well as improve cardio fitness and lean out.

    Alternate the type of aerobic activities you do each workout, so that you stimulate different muscle groups each time.  It is great to see my regular athletes in class each week  But change things up guys!  Try out different aerobics or cardio classes or take up a sport such as soccer.  There is value in variety!

    Swap out weeks of endurance cardio work with weeks of sprint intervals, no matter what type of cardio you are doing.

    Try new sports for your cardio. You are never too old to try new sports—and actually, you will surprise yourself with how much more quickly you learn new movements as an adult.  I have had a great time with Ultimate Frisbee, Volleyball classes (great way to get in with the South Bay crowd since Vball is practically a religion to Southern Californians).

    Meet Sport-Specific Training Goals

    For sport-specific training, the cardio question is totally dependent on the following: the sport for which you are training; whether you are in-season or out of season; and the periodization training program you are following. Remember that the most efficient training regimens have people training their strength and their aerobic capacity at different periods within the program. Athletes always train their aerobic endurance directly before the season begins. Take a look at the calendar for your sport, and map out aplanned workout program.  For instance, triathletes tend to interval train and increase their swim work outs in the Early Spring to prepare for tri season which goes from May – September.

    Come join me and the groupies for a free class using Body FX!  (If you need a pass send me an email and I will make the arrangements)

    Here is my schedule:

    Wednesday Spin Class 5:30pm 24 hour La Jolla West
    7680 Girard Ave, La Jolla · Make a reservation (858) 551-7800

    Sunday Spin Class 9:30am 24 Hour La Jolla West

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    20 Things Life is Too Short to Tolerate

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    You don’t have to settle, it’s simply a choice you make every day.  If you feel like you’re running in place there’s a good chance you’re tolerating things you shouldn’t be.  It’s time to reclaim your life.

    Starting now, stop tolerating…

    1. People who bring you down. – Relationships should help you, not hurt you.  Spend time with nice people who are smart, driven and likeminded.
    2. A work environment or career field you hate. – Don’t settle on the first or second career field you dabble in.  Keep searching.  Eventually you will find work you love to do.  If you catch yourself working hard and loving every minute of it, don’t stop.  You’re on to something big.  Because hard work ain’t hard when you concentrate on your passions.
    3. Your own negativity. – Be aware of your mental self-talk.  We all talk silently to ourselves in our heads, but we aren’t always conscious of what we’re saying or how it’s affecting us.  Start listening to your thoughts.  If you hear negative thoughts, stop and replace them with positive thoughts.
    4. Unnecessary miscommunication. – Say what you mean.  Mean what you say.  Speak clearly.  Ask questions.  Clarify things until you understand them.
    5. A disorganized living and working space. – Clear the clutter.  Get rid of stuff you don’t use.  Read David Allen’s book Getting Things Donefor some practical organizational guidance.
    6. Your own tardiness. – Get up 30 minutes earlier so you don’t have to rush around like a mad man.  That 30 minutes will help you avoid speeding tickets, tardiness and other unnecessary headaches.
    7. Pressure to fit in with the crowd. – Oftentimes, the only reason others want you to fit in is that once you do they can ignore you and go about their business.  Don’t conform.  Be you, because that’s the only person you can be.
    8. An unhealthy body. – Your health is your life.  Don’t let it go.  Eat right, exercise and get an annual physical check-up.  The 4-Hour Body is an insightful and entertaining read on this topic.
    9. Fear of change. – Life is change.  Every day is different.  Every day is a new beginning and a new ending.  Embrace it and make the best of it.
    10. All work and no play. – Enjoy yourself and have a little fun while you can.  If you’re smiling, you’re doing something right.
    11. People or beauty ads that make you feel inadequate. – Good looks attracts the eyes.  Personality attracts the heart.  Be proud to be you.  You are already beautiful.
    12. Not getting enough sleep. – A tired mind is rarely productive.
    13. Doing the same exact thing over and over again. – You are the sum of your life experiences.  The more you experience, the more interesting your life story gets.
    14. Personal greed. – Don’t let greed and deceit get the best of you.  Greed will bury even the lucky eventually.
    15. A mounting pile of debt. – Always live well below your means.  Don’t buy stuff you don’t need.  Always sleep on big purchases.  Create a budget and savings plan and stick to them.  Read I Will Teach You To Be Rich.
    16. Dishonesty. – Living a life of honesty creates peace of mind, and peace of mind is priceless.  Period.  Don’t be dishonest and don’t put up with people who are.
    17. Infidelity. – Intimate relationships are a sacred bond – a circle of trust.  If both parties aren’t 100% onboard the relationship isn’t worth fighting for.
    18. An unsafe home. – If you don’t feel safe at home you’ll never feel safe anywhere.  Build a loving household in a safe area that you are proud to call ‘home.’
    19. Being unprepared. – Life is unpredictable.  And there’s a big difference between being scared and being prepared.  Always be prepared.
    20. Inaction. – Either you’re going to take action and seize new opportunities or someone else will.  You can’t change anything or make any sort of progress by sitting back and thinking about it.

    And remember, you only live once, but if you live it right once is enough.

    From Marc and Angel

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    HEALTHIEST SNACKS for 2015! (100 Calories or less)

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    Snacking will help you lose weight, keep you energized, and keep that ticker running at full speed.  Here are a few of my suggestions for using snacks to stay healthy.  Have a Happy Holiday!

    Why Snack?

    1.   Snacking Can help you LOSE WEIGHT!  small meals throughout the day will keep the metabolism running and manage your food cravings.  Keep track of what you eat and how much of it!

    2.   Snacking FIGHTS FATIGUE!  Snacks give your body a steady supply of fuel, so you are at your best physically and mentally throughout the day.  Studies have shown that snacking between 2-4pm can improve cognitive skills such as memory, reasoning, reading speed, and attention span.

    3.   Snacking COMBATS HIGH CHOLESTEROL!  Research comparing people who eat six or more mini-meals a day with people who eat the customary three squares has consistently shown lower cholesterol levels.

    4.   Snacking will PREVENT HEART ATTACKS!  A small-meals-plus-snacks eating strategy can help reduce your risk of heart attack by keeping your heart’s workload during digestion to a minimum.                (Reference Women’s Fitness)

    Basic Quick Snacks

    -29 pistachios

    -16 Almonds

    -60 Pepperidge Farm Baby Goldfish Crackers

    -25 EatSmart Café Fries

    -12 Back to Nature Sesame Ginger Rice Thins

    -40 Rold Gold Classic Style Pretzel Sticks

    -Celery (great filler food)

    -1/2 of an Apple with 1 tablespoon of natural Peanut Butter

    Dairy

    -1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits

    -1 Yoplait Light Smoothie Or Activia

    -½ cup low-fat cottage cheese with 5 strawberries

    Low Moisture String Cheese

    Hearty Helpings

    -Campbell’s Soup at Hand Blended Vegetable Medley
    -1 hard-boiled egg with 1 slice Melba toast
    -4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf

    Fruits & veggies

    -2 cups raspberries
    -28 grapes
    -1 cup blueberries
    -1 cup mango chunks
    -½ medium cantaloupe
    -15 strawberries dipped in 1⁄4 cup Cool Whip Lite
    -45 steamed edamame (green soybeans)
    -2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita
    -½ red bell pepper dipped in 3 tablespoons hummus

  • + -

    The Best Hiking Shoes to Take You Anywhere

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    Chameleon 5 By Merrell

    These are the best shoes I have ever owned.  I wear these around town / Hiking trails / Bouldering around San Diego / Rock Climbing / I teach boot camp classes at the gym wearing these shoes because they have serious grip and durability!

    It is a rugged shoe that is both waterproof and breathable.  A combination of fabric and leather allows for the features of both tight water seal and the air circulation.  So that’s my take on this shoe.

    The Chameleon is made for living.

    My last pair lasted two years.  I liked them so much, that when I went to REI to purchase my next pair I didn’t even try them on.  REI has a recycling program for old shoes which also makes me a big fan of REI.

    http://www.rei.com/product/860107/merrell-chameleon-5-waterproof-hiking-shoes-mens

  • + -

    Swim with the SHARKS in La Jolla!

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    Just beyond the breakers at La Jolla Shores Beach, hundreds of dark figures cruise through the sandy shallows like a scene in a horror movie.  There is so much sea life in the cove that you will be swimming with sea lions, various tropical fish and sharks.  The Leopard shark in my opinion , is the catfish of the sea!  The leapoard shark looks scary, but is actually dosile.  Leopard sharks are non-aggressive and actually a bit timid, darting away whenever there’s a commotion in the water.  Swimming with these sharks is an unforgettable experience.

    The leopard sharks come close to shore from June to early December, peaking between August and September

    It’s still the ocean, though, so there’s always the chance larger sharks might come in to feed, but attacks on leopard sharks near La Jolla are almost unheard of.  So if you are coming to San Diego, let me know and I will take you into the cove to swim with the sharks.

    BIRCH AQUARIUM: http://aquarium.ucsd.edu

  • + -

    Cool Cologne Dispenser: Great For Travel or After Your Workout at The Gym

    What is it?  It’s a cologne holder / dispenser that won’t leak.  I keep one in my gym bags Or I pack it in my suitcase on business trips.  I used to wrap a bottle of cologne in a zip lock sandwich bag.  I pack this gadget loosely in my luggage and it’s fine to go on the plane too.  No Problemo!

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    You can find them here: http://bit.ly/1gLrbcM”]

Quote of the Day

  • If you are not willing to risk the usual you will have to settle for the ordinary. Jim Rohn

    Quote of the Day