Once you have set your weight loss goal, you have to commit to it. Don't stop until you get there. See it through. There was a reason you set the goal to start with.
Most people don't fail. They quit. It just doesn't happen fast enough. It gets too difficult. Often when we set goals; we see the outcome. We are excited about achieving it.
Then the work comes. It gets hard. It doesn't happen exactly like we planned. So we make a few excuses and justify quitting in our own mind. We have reasons that make sense to us, for giving up. What if we did that in every aspect of our lives?
I know raising children never works out the way I "planned". My job occasionally births unexpected challenges. Every aspect of our life has difficulties involved in it.
Let's compare weight loss to taking a vacation. Yeah, something as nice and rewarding as taking a vacation.
Have you ever been driving toward your vacation destination and discovered that you'd missed a turn and were going in the wrong direction? What did you do? I bet you turned around, got back on the right track and pursued the correct course to take you where you wanted to go..
Do you ever stop and use the restroom or eat. Maybe you have to stop and ask for more specific direction. But you end up back on the right track to take you where you want to go...
Sometimes you run into difficult circumstances. The car overheats or you have a flat tire. Maybe someone gets a little car sick and you have to stop to deal with these problems. But once they're fixed, you venture again down the path that leads you where you want to go...
See it doesn't matter really what comes up. You've worked hard for this vacation. You've saved and planned. You've dreamed of the fun, rewarding time you'll spend. Nothing is going to stop you from reaching your destination or "goal".
It's exactly the same with weight loss. Things are going to come up and get you "off track". There will be times that you go in the wrong direction. Times of setbacks and flat-out blowouts. Days that you just didn't prepare for and you end up at the drive-thru of some fast food restaurant or you have to skip a few meals. Some days will be harder than others.
At those times we have to remember that nothing can stand in the way of our weight loss goals. We must reflect on how hard we've worked, how much we planned and how good we are going to feel when we reach our goal. We just can't stop until we get there!
If you have experienced some of these set-backs www.getrightpt.com is that gas station that you can pull into and get directions or help fixing whatever it is that's standing in between you and your goal! GetRight! can help you get there. We know the way, because we've been there.
Tuesday, October 20, 2009
Monday, October 19, 2009
Set Your Goal
Goal setting is so important when it comes to losing weight. If you don't have a specific goal then you have nothing to work toward.
Think about it. How many times have you said to yourself or someone else; "I just want to lose a little weight and feel better."? Have you really ever been successful? Odds are, probably not!
You have to be specific in your goals and they must include a deadline. This only helps to keep you focussed.
Saying I want to lose a few pounds, gives you no direction. It doesn't cause any sense of urgency. Really it's just talk. But if you say; "I want to lose 20lbs before Christmas." Now that will make you commit to losing that 20lbs.
Specific goals with deadlines cause us to look at things from a whole new perspective. It takes out room for error. It makes us more passionate about seeing things through.
I love Bo Jackson's quote: "Set your goals high and don't stop until you get there." That's it, once you have a goal in place you can't let yourself quit until you see it through.
What if you don't reach that 20 lbs by Christmas? I bet if you're that specific in your goal, you'll be 90% closer than if you didn't set it. If you shoot for 20 and lose 18, did you really fail? Don't allow a fear of failure hold you back!
At http://www.getrightpt.com we help each of our clients to set realistic goals when it comes to their weight loss. We start with a short-term goal and then we have an overall goal. GetRight! holds you accountable to your goal as well.(That's a topic for another day,"Accountability")
We know how important goal setting is in every other aspect of our lives. From work/school related tasks and assignments to planning our vacation; we set goals with deadlines daily. Weight loss is the same. You MUST have a specific goal with a deadline in place. Otherwise it just stays on the "I'll start Monday" list.
So, set your goal and GetRight!
Think about it. How many times have you said to yourself or someone else; "I just want to lose a little weight and feel better."? Have you really ever been successful? Odds are, probably not!
You have to be specific in your goals and they must include a deadline. This only helps to keep you focussed.
Saying I want to lose a few pounds, gives you no direction. It doesn't cause any sense of urgency. Really it's just talk. But if you say; "I want to lose 20lbs before Christmas." Now that will make you commit to losing that 20lbs.
Specific goals with deadlines cause us to look at things from a whole new perspective. It takes out room for error. It makes us more passionate about seeing things through.
I love Bo Jackson's quote: "Set your goals high and don't stop until you get there." That's it, once you have a goal in place you can't let yourself quit until you see it through.
What if you don't reach that 20 lbs by Christmas? I bet if you're that specific in your goal, you'll be 90% closer than if you didn't set it. If you shoot for 20 and lose 18, did you really fail? Don't allow a fear of failure hold you back!
At http://www.getrightpt.com we help each of our clients to set realistic goals when it comes to their weight loss. We start with a short-term goal and then we have an overall goal. GetRight! holds you accountable to your goal as well.(That's a topic for another day,"Accountability")
We know how important goal setting is in every other aspect of our lives. From work/school related tasks and assignments to planning our vacation; we set goals with deadlines daily. Weight loss is the same. You MUST have a specific goal with a deadline in place. Otherwise it just stays on the "I'll start Monday" list.
So, set your goal and GetRight!
Tuesday, October 13, 2009
Believe
One of the key ingredients to success in any venture if belief. If one does not believe that he can achieve something he's exactly right!
After setting a goal you have to believe that you can achieve it. Doubt leads to defeat. I know first hand.
There have been times that I look back on and I know that doubt stood in my way of success. Times I fully believed in what I was doing with absolutely no doubt, I was successful.
I remember back in the days of competitive powerlifting for instance. Anytime I approached the platform with full belief that I would accomplist the lift I was going to attempt, it happened. I often wished there was a way to monitor belief and confidence. I knew the moment doubt set in the outcome was not going to go my way.
One time in particular stands out. I was in a bench press contest. I had trained hard! In fact, I had trained with one of the top powerlifters in the world, Phil Harrington. I was benching well over 500lbs in training and had successfully benched 500lbs at a meet, just a few months in advance.(with a tore tricep, just recovered from a 17lb weight loss from the flu)
This day would be different. Since I had reached 675lbs down to a 2-board in the gym and was tossing 500lbs around, Phil and I decided that I would open with 500lbs. We were planning to crack 550lbs. Things didn't quite turn out as we planned.
For some reason, I had this huge cloud of doubt in my head. It crept in like a thief in the night! The doubt of cracking 550 kept me from even successfully benching my 500lb opener. Looking ahead at the "impossible" stood in the way of me even achieving the probable.
I failed! It wasn't lack of ability. It wasn't that I hadn't prepared myself. Not a lack of strength or effort, but a lack of belief. That lack of belief caused me to "bomb out" of a contest. Devestating is the only word to describe it. I knew though. I felt the doubt glooming around me.
Lack of belief in something is a crippler. It will stop even the strongest of the strong. Belief is the greatest tool in a warrior's arsenal.
Think back to David and Goliath. All David really had going for him was his belief. Nobody would have ever believed that David could slay Goliath, but David did. He never gave doubt a chance to enter his mind. He stood strong on his belief and brought the giant down.
It takes that kind of belief to attain any success. That goes for anything in life. It especially holds true for weight loss.
As a personal trainer, I "preach" belief all the time. When setting goals with people, if they say I can't lose 7lbs in a week, I say you're right. Why try? This makes people mad sometimes. They want to try. But if they don't believe it will never happen.
In my own journey, I sat a goal to lose 100lbs in 5 months. A lot of people said that I was setting myself up for failure. Not me. I believed and I achieved!
Whatever it is in life, believe in yourself. If you don't then you are wasting your time. The only thing that stands between those that achieve and those that don't is belief. Anything is possible!
I believe that GetRight! can help anyone establish this belief system in themselves when it comes to weight loss. If you are having a hard time in this area log onto www.getrightpt.com and let us help you. Take it from someone that has "Been There", you have to "Believe to Achieve".
After setting a goal you have to believe that you can achieve it. Doubt leads to defeat. I know first hand.
There have been times that I look back on and I know that doubt stood in my way of success. Times I fully believed in what I was doing with absolutely no doubt, I was successful.
I remember back in the days of competitive powerlifting for instance. Anytime I approached the platform with full belief that I would accomplist the lift I was going to attempt, it happened. I often wished there was a way to monitor belief and confidence. I knew the moment doubt set in the outcome was not going to go my way.
One time in particular stands out. I was in a bench press contest. I had trained hard! In fact, I had trained with one of the top powerlifters in the world, Phil Harrington. I was benching well over 500lbs in training and had successfully benched 500lbs at a meet, just a few months in advance.(with a tore tricep, just recovered from a 17lb weight loss from the flu)
This day would be different. Since I had reached 675lbs down to a 2-board in the gym and was tossing 500lbs around, Phil and I decided that I would open with 500lbs. We were planning to crack 550lbs. Things didn't quite turn out as we planned.
For some reason, I had this huge cloud of doubt in my head. It crept in like a thief in the night! The doubt of cracking 550 kept me from even successfully benching my 500lb opener. Looking ahead at the "impossible" stood in the way of me even achieving the probable.
I failed! It wasn't lack of ability. It wasn't that I hadn't prepared myself. Not a lack of strength or effort, but a lack of belief. That lack of belief caused me to "bomb out" of a contest. Devestating is the only word to describe it. I knew though. I felt the doubt glooming around me.
Lack of belief in something is a crippler. It will stop even the strongest of the strong. Belief is the greatest tool in a warrior's arsenal.
Think back to David and Goliath. All David really had going for him was his belief. Nobody would have ever believed that David could slay Goliath, but David did. He never gave doubt a chance to enter his mind. He stood strong on his belief and brought the giant down.
It takes that kind of belief to attain any success. That goes for anything in life. It especially holds true for weight loss.
As a personal trainer, I "preach" belief all the time. When setting goals with people, if they say I can't lose 7lbs in a week, I say you're right. Why try? This makes people mad sometimes. They want to try. But if they don't believe it will never happen.
In my own journey, I sat a goal to lose 100lbs in 5 months. A lot of people said that I was setting myself up for failure. Not me. I believed and I achieved!
Whatever it is in life, believe in yourself. If you don't then you are wasting your time. The only thing that stands between those that achieve and those that don't is belief. Anything is possible!
I believe that GetRight! can help anyone establish this belief system in themselves when it comes to weight loss. If you are having a hard time in this area log onto www.getrightpt.com and let us help you. Take it from someone that has "Been There", you have to "Believe to Achieve".
Monday, October 12, 2009
Don't Let Obstacles Turn Into Excuses!
Obstacles are a fact of life. Everybody has something between them and anything they want to achieve. Some of the obstacles I hear when I'm helping people achieve their fitness goals are: time, money, physical limitations, accessabilty to a gym or workout equipment, and motivation.
A lot of times we allow these obstacles to become excuses and hold us back. I'm here to tell you that it's well worth it to attack these obstacles. Develop a plan and decide to go around, over, under, or straight through them.
Today, I am going to attack the "Time Excuse". That's what it is a big, fat excuse. It allows us to just be lazy and put off regaining our life and living a healthy lifestyle. I know. I used this one myself for quite a while!
I didn't get up to 328lbs of FAT overnight. I fell into a bad habit of making excuse after excuse. Time was one I could justify. I just didn't have time. I was working CRAZY hours. I had my children, who were involved in all types of different activities. Blah, blah, blah...
I decided to regain control! I evaluated my day from a realistic standpoint. I took a real look at how much time was spent watching TV, on the internet, reading, sleeeping and just being lazy(on the couch eating junk food).
Realizing that to start the changes I needed to make, sacrificing some of that "wasted" time was my only option. To begin with I really only needed to spend 30 minutes a day doing some type of cardiovascular activity and maybe 30 minutes 3 times a week doing some sort of strength training.
Knowing that it's best to do your cardio first thing in the morning, I decided to get up a little earlier. Walking was my cardio of choice. I'd take a 30 minute walk around my neighborhood or go over to the local track. If it was raining too bad, I'd walk in place while watching the morning news.
During my lunch break, I started going to a gym 3 days a week. Now, remember this is what I started with.
After I got started, I began to feel so much better! I would sometimes turn the TV off at night and take the dogs for a walk through the neighborhood. Next thing I knew, I was finding myself at that gym 4-5 times a week during my lunch break.
See it took a few small sacrifices for me to get started. Then, once I was on the road to a healthier lifestyle, they didn't feel like sacrifices anymore. I knew I was taking my time back. I was regaining control of my life!
After a bit of this, I became more and more passionate about it. I wanted to share this with everybody. That's how I got started back into the personal training field. Talk about sacrifice. I'll go into that on another day.
Sorry. I'll get back on the topic of the "Time Excuse". Don't let time cost you time. If you don't take time to take care of yourself, you are going to lose time. I know I was on a fast track to the grave. Now I can't guarantee that I'll live longer.
I can GUARANTEE my quality of time is a whole lot better. See now I spend time in the floor playing with my grandaughter. I spend time tossing the football with my 10 year old. I spend time on family outings. Things I didn't feel like before, because I didn't take the time to take care of myself.
There are 24 hours in every day. Take 30 minutes a day of time for yourself and improve your time! I've helped a LOT of people find time in their day. You don't need a lot to get started. But if you don't take the time to get started you are going to run out of time...for real!
www.getrightpt.com was founded to help anybody that wants to regain control of their life. We will work with you on overcoming these obstacles and finding the best way for you to spend time exercising. As a personal trainer, I am obligated to assess lifestyles and develop strategies to raise my clients quality of time.
If I can help you log onto www.getrightpt.com and get started today! Don't let time pass you by!!
A lot of times we allow these obstacles to become excuses and hold us back. I'm here to tell you that it's well worth it to attack these obstacles. Develop a plan and decide to go around, over, under, or straight through them.
Today, I am going to attack the "Time Excuse". That's what it is a big, fat excuse. It allows us to just be lazy and put off regaining our life and living a healthy lifestyle. I know. I used this one myself for quite a while!
I didn't get up to 328lbs of FAT overnight. I fell into a bad habit of making excuse after excuse. Time was one I could justify. I just didn't have time. I was working CRAZY hours. I had my children, who were involved in all types of different activities. Blah, blah, blah...
I decided to regain control! I evaluated my day from a realistic standpoint. I took a real look at how much time was spent watching TV, on the internet, reading, sleeeping and just being lazy(on the couch eating junk food).
Realizing that to start the changes I needed to make, sacrificing some of that "wasted" time was my only option. To begin with I really only needed to spend 30 minutes a day doing some type of cardiovascular activity and maybe 30 minutes 3 times a week doing some sort of strength training.
Knowing that it's best to do your cardio first thing in the morning, I decided to get up a little earlier. Walking was my cardio of choice. I'd take a 30 minute walk around my neighborhood or go over to the local track. If it was raining too bad, I'd walk in place while watching the morning news.
During my lunch break, I started going to a gym 3 days a week. Now, remember this is what I started with.
After I got started, I began to feel so much better! I would sometimes turn the TV off at night and take the dogs for a walk through the neighborhood. Next thing I knew, I was finding myself at that gym 4-5 times a week during my lunch break.
See it took a few small sacrifices for me to get started. Then, once I was on the road to a healthier lifestyle, they didn't feel like sacrifices anymore. I knew I was taking my time back. I was regaining control of my life!
After a bit of this, I became more and more passionate about it. I wanted to share this with everybody. That's how I got started back into the personal training field. Talk about sacrifice. I'll go into that on another day.
Sorry. I'll get back on the topic of the "Time Excuse". Don't let time cost you time. If you don't take time to take care of yourself, you are going to lose time. I know I was on a fast track to the grave. Now I can't guarantee that I'll live longer.
I can GUARANTEE my quality of time is a whole lot better. See now I spend time in the floor playing with my grandaughter. I spend time tossing the football with my 10 year old. I spend time on family outings. Things I didn't feel like before, because I didn't take the time to take care of myself.
There are 24 hours in every day. Take 30 minutes a day of time for yourself and improve your time! I've helped a LOT of people find time in their day. You don't need a lot to get started. But if you don't take the time to get started you are going to run out of time...for real!
www.getrightpt.com was founded to help anybody that wants to regain control of their life. We will work with you on overcoming these obstacles and finding the best way for you to spend time exercising. As a personal trainer, I am obligated to assess lifestyles and develop strategies to raise my clients quality of time.
If I can help you log onto www.getrightpt.com and get started today! Don't let time pass you by!!
Friday, October 9, 2009
Cardio or Strength Training for Weight Loss
This seems to be an on-going debate in the fitness world. There are some that believe cardiovascular training is the best for weight loss. Yet others deem it unneccessary and lean on strength training for weight loss. Both sides agree that a healthy nutritional program is a must, of course,
I personally am on the side of BOTH. I feel that it's a combination of cardio and strength training coupled with a sound nutritional plan that leads to the greatest weight loss success. I believe one should strive to be in the best overall shape possible.
I'll attempt to illustrate the benefits of both. By doing so, I hope that one can see; if they are both productive, a healthy combination of both will be twice as productive.
As a personal trainer I prescribe a combination of both to all my weight loss clients. In fact all my sessions involve cardio training, muscular strength and endurance training; as well as, flexibility training(which I feel is also beneficial to weight loss).
Some of the benefits to cardio training for weight loss are:
-It helps you burn more calories in one sitting. Getting your heart rate up means your blood is pumping, you're breathing hard, you're sweating and burning calories.
-With many cardio exercises, you can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh.
-Burning calories with exercise means you don't have to cut as many calories from your diet.
You can do cardio exercise most days of the week without worrying about injury or overtraining.
Obviously there are benefits to cardio training for weight loss. Another added bonus is most anybody can do cardio anywhere with no equipment. You just have to get moving. I have personal training clients that walk in place while watching their favorite 30 minute sit-com.
Some of the benefits of strength training for weight loss are that it will:
-Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
-Strengthen bones, especially important for women
-Make you stronger and increase muscular endurance
-Help you avoid injuries
-Increase your confidence and self-esteem
As you can see, there are definite benefits to strength training as well. Not to mention building that lean muscle will help you to reduce the "saggy skin" a lot of people end up with after losing a substantial amount of weight.
I want to add one thing here. A lot of people are hesitant to begin a strength training program. They fear that they will get too big and bulky. That is simply not the way it works. Big and bulky weight-lifters and bodybuilders diet and train with the intention of adding that size and bulk. It's a completely different strategy and topic.
Hopefully, you can see the logic here. If cardio is good for weight loss and strength training is good for weight loss; then a combination of the two should be GREAT for weight loss right? That's the way I see it.
I lost over 100lbs in less than 6 months with a combination of cardio training, strength training and a healthy diet. GetRight! prescribes the same to all our clients. Each client receives an individualized program that fits them and their lifestyle.
Like I said in "The Secret To Weight Loss", we are all different. Obviously there are people that have lost weight by doing only cardio. Others only did strength training and successfully lost weight. Some did it with just diet and no exercise. There are successes and failures on both sides of the fence.
In my opinion and based on my experiences and the success of the many that I have helped lose weight; the best option is the combination of both. It just makes sense to me. If you cover all your bases with a healthy nutritional plan, cardio training and strength training you have a much better chance at losing weight.
To find out more about this log onto http://www.getrightpt.com We have helped a LOT of people lose a significant amount of weight. GetRight! guarantees results!
I personally am on the side of BOTH. I feel that it's a combination of cardio and strength training coupled with a sound nutritional plan that leads to the greatest weight loss success. I believe one should strive to be in the best overall shape possible.
I'll attempt to illustrate the benefits of both. By doing so, I hope that one can see; if they are both productive, a healthy combination of both will be twice as productive.
As a personal trainer I prescribe a combination of both to all my weight loss clients. In fact all my sessions involve cardio training, muscular strength and endurance training; as well as, flexibility training(which I feel is also beneficial to weight loss).
Some of the benefits to cardio training for weight loss are:
-It helps you burn more calories in one sitting. Getting your heart rate up means your blood is pumping, you're breathing hard, you're sweating and burning calories.
-With many cardio exercises, you can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh.
-Burning calories with exercise means you don't have to cut as many calories from your diet.
You can do cardio exercise most days of the week without worrying about injury or overtraining.
Obviously there are benefits to cardio training for weight loss. Another added bonus is most anybody can do cardio anywhere with no equipment. You just have to get moving. I have personal training clients that walk in place while watching their favorite 30 minute sit-com.
Some of the benefits of strength training for weight loss are that it will:
-Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
-Strengthen bones, especially important for women
-Make you stronger and increase muscular endurance
-Help you avoid injuries
-Increase your confidence and self-esteem
As you can see, there are definite benefits to strength training as well. Not to mention building that lean muscle will help you to reduce the "saggy skin" a lot of people end up with after losing a substantial amount of weight.
I want to add one thing here. A lot of people are hesitant to begin a strength training program. They fear that they will get too big and bulky. That is simply not the way it works. Big and bulky weight-lifters and bodybuilders diet and train with the intention of adding that size and bulk. It's a completely different strategy and topic.
Hopefully, you can see the logic here. If cardio is good for weight loss and strength training is good for weight loss; then a combination of the two should be GREAT for weight loss right? That's the way I see it.
I lost over 100lbs in less than 6 months with a combination of cardio training, strength training and a healthy diet. GetRight! prescribes the same to all our clients. Each client receives an individualized program that fits them and their lifestyle.
Like I said in "The Secret To Weight Loss", we are all different. Obviously there are people that have lost weight by doing only cardio. Others only did strength training and successfully lost weight. Some did it with just diet and no exercise. There are successes and failures on both sides of the fence.
In my opinion and based on my experiences and the success of the many that I have helped lose weight; the best option is the combination of both. It just makes sense to me. If you cover all your bases with a healthy nutritional plan, cardio training and strength training you have a much better chance at losing weight.
To find out more about this log onto http://www.getrightpt.com We have helped a LOT of people lose a significant amount of weight. GetRight! guarantees results!
Thursday, October 8, 2009
What's the secret for weight loss?
I get asked this question all the time. What's the secret for weight loss? I'll tell you the truth...There is NO secret. It's simple you have to burn more calories daily than you take in. That's it. Tried and true!
You know there are a ton of successful weight loss strategies out there. They all work! It's completely up to the individual if it will work for them or not.
Weight Watchers, South Beach, Jenny Craig, Nutrisystems and all the other "diets" and nutritional companies out there have proven results. It's up to the individual that begins the program if it works for them or not.
All the exercise programs work for some people too. It's not the 300 workout or the CrossFit program or any other exercise routine that is going to make you lose weight. It's not fat-burners or anything else, but YOU!
You have to find the right fit for YOU!
Why do things work for some and not the others? It all boils down to the individual in question. Nutrition, exercise and supplementation are all tools. It's up to you how efficiently you use the tools.
It doesn't matter what type of weight loss strategy you implement in your life. If you have no commitment to it, if you're not willing to sacrifice a little bit, and maintain consistency in your effort, NOTHING will help you.
Now, I know I'm a little biased. But I truly believe that the BEST way to lose weight is to hire a trainer that specializes in weight loss. Why? Because a trainer can work hand-in-hand with you to find what nutritional strategy best fits you and your lifestyle.
They can not only prescribe the correct exercise program, but they make sure that you are doing it properly. They hold you accountable and make sure that you're doing it with consistency. Right when your body begins to adapt to a "routine"; trainers change it!
See it's like this. I have a tool box full of tools in my garage that my grandfather left me. But I have NO idea how to change the pistons in the motor of my car. I have a general idea. I'm sure I could read a book. Maybe watch a video. But if I want it done and done right. I'll take it to a capable mecahnic, that has a history of providing good service to people like me.
He knows exactly which tools to use and how to use them. I'm sure he probably knows a trick or two to make it easier and faster. I feel safer dealing with him, because he's way more knowledgable in this area than I am.
Sure, I could go to AutoZone and get a Chilton's Manual. Maybe I fix it. Maybe I mess it up even worse...I bet Chilton's will never even contact me to see if I got it fixed, much less offer any suggestions. They got paid when I bought the book.
I feel that way about weight loss. If you're ready to make a change; DO IT! Consult someone that has all the tools and knowledge to help you reach your goal.
Know though, that it is ultimately up to you. Personal trainers are there to motivate, inspire, guide and educate you in the correct path that you need to be on to reach your goal.
If you don't bring the desire, commitment, willingness to sacrifice and consistency to the table; truth is...there is no program, routine, dietary supplement or anything that will help you. That's the simple truth!
I founded GetRight! to help as many people as I can achieve their goal! EVERY client receives individualized assistance. That's the only way. Every body is different. Every body should train and eat differently.
Find what works for YOU! You owe it to yourself to be healthy and happy!
www.getrightpt.com if we can help let us!!
You know there are a ton of successful weight loss strategies out there. They all work! It's completely up to the individual if it will work for them or not.
Weight Watchers, South Beach, Jenny Craig, Nutrisystems and all the other "diets" and nutritional companies out there have proven results. It's up to the individual that begins the program if it works for them or not.
All the exercise programs work for some people too. It's not the 300 workout or the CrossFit program or any other exercise routine that is going to make you lose weight. It's not fat-burners or anything else, but YOU!
You have to find the right fit for YOU!
Why do things work for some and not the others? It all boils down to the individual in question. Nutrition, exercise and supplementation are all tools. It's up to you how efficiently you use the tools.
It doesn't matter what type of weight loss strategy you implement in your life. If you have no commitment to it, if you're not willing to sacrifice a little bit, and maintain consistency in your effort, NOTHING will help you.
Now, I know I'm a little biased. But I truly believe that the BEST way to lose weight is to hire a trainer that specializes in weight loss. Why? Because a trainer can work hand-in-hand with you to find what nutritional strategy best fits you and your lifestyle.
They can not only prescribe the correct exercise program, but they make sure that you are doing it properly. They hold you accountable and make sure that you're doing it with consistency. Right when your body begins to adapt to a "routine"; trainers change it!
See it's like this. I have a tool box full of tools in my garage that my grandfather left me. But I have NO idea how to change the pistons in the motor of my car. I have a general idea. I'm sure I could read a book. Maybe watch a video. But if I want it done and done right. I'll take it to a capable mecahnic, that has a history of providing good service to people like me.
He knows exactly which tools to use and how to use them. I'm sure he probably knows a trick or two to make it easier and faster. I feel safer dealing with him, because he's way more knowledgable in this area than I am.
Sure, I could go to AutoZone and get a Chilton's Manual. Maybe I fix it. Maybe I mess it up even worse...I bet Chilton's will never even contact me to see if I got it fixed, much less offer any suggestions. They got paid when I bought the book.
I feel that way about weight loss. If you're ready to make a change; DO IT! Consult someone that has all the tools and knowledge to help you reach your goal.
Know though, that it is ultimately up to you. Personal trainers are there to motivate, inspire, guide and educate you in the correct path that you need to be on to reach your goal.
If you don't bring the desire, commitment, willingness to sacrifice and consistency to the table; truth is...there is no program, routine, dietary supplement or anything that will help you. That's the simple truth!
I founded GetRight! to help as many people as I can achieve their goal! EVERY client receives individualized assistance. That's the only way. Every body is different. Every body should train and eat differently.
Find what works for YOU! You owe it to yourself to be healthy and happy!
www.getrightpt.com if we can help let us!!
Wednesday, October 7, 2009
Tuna Cakes
2 cans of Tuna (i prefer albacore)
1/4 Seasoned Bread Crumbs
2 Large whole eggs
1 tbsp Extra Virgin Olive Oil
2 tbsp Ketchup
Drain the water from the Tuna and break it down as much as possible. Add the 2 eggs (already beaten) and the bread crumbs to the tuna and mix up until all ingredient are even dispersed throughout. Make the tuna mixture into 2 even hamburger type patties.
Add 1 tbsp of Olive Oil to a frying pan on Med/High heat. One at a time, brown the patties. Place the browned patties on a baking sheet lined with aluminum foil. Put in the oven for ~10 minutes @ 350 degrees.
*you can substitute the 2 whole eggs for 4 egg whites, and the browning in Olive Oil in not necessary either... it only adds a little bit of crunch that I personally like
the way I just described... 806 calories, 29 grams of fat (almost all healthy fats from egg yolk and olive oil), 36 grams of carbs, 98 grams of protein
You can use a lot of variations here according to your goals. I add and take away from thi a lot. Check out http://www.getrightpt.com for more healthy ideas!
1/4 Seasoned Bread Crumbs
2 Large whole eggs
1 tbsp Extra Virgin Olive Oil
2 tbsp Ketchup
Drain the water from the Tuna and break it down as much as possible. Add the 2 eggs (already beaten) and the bread crumbs to the tuna and mix up until all ingredient are even dispersed throughout. Make the tuna mixture into 2 even hamburger type patties.
Add 1 tbsp of Olive Oil to a frying pan on Med/High heat. One at a time, brown the patties. Place the browned patties on a baking sheet lined with aluminum foil. Put in the oven for ~10 minutes @ 350 degrees.
*you can substitute the 2 whole eggs for 4 egg whites, and the browning in Olive Oil in not necessary either... it only adds a little bit of crunch that I personally like
the way I just described... 806 calories, 29 grams of fat (almost all healthy fats from egg yolk and olive oil), 36 grams of carbs, 98 grams of protein
You can use a lot of variations here according to your goals. I add and take away from thi a lot. Check out http://www.getrightpt.com for more healthy ideas!
Monday, October 5, 2009
ChocolOAT Protein BarsMix:
• 1 cup lowfat cottage cheese
•¾ cup plain fat free yogurt
•5 scoops of whey protein (chocolate)
• ½ cup of skim milk
• 1 package of Jello fat free/sugar free chocolate fudge pudding
Add mixture to:• 4 cups of raw oats
Directions:
• Stir and mix well
• Place in 8 x 8 baking pan
• Place in freezer to make firm (about an hour)
• Store in freezer, heat up for 10 sec. in microwave
• Top with peanut butter for added fat
Nutritional Info:per bar, yields 6 bars328 cal40g carb5g fiber5g sugar32g protein
I got this recipe from a friend. The bars are actually pretty good. I didn't put the PB on mine. They were a little chewy and the PB would have been a little to much. But a cheap and filling way to get in that much needed protien. Log onto www.getrightpt.com and find more health and fitness information. We offer complete meal planning as well as on-line personal training.
• 1 cup lowfat cottage cheese
•¾ cup plain fat free yogurt
•5 scoops of whey protein (chocolate)
• ½ cup of skim milk
• 1 package of Jello fat free/sugar free chocolate fudge pudding
Add mixture to:• 4 cups of raw oats
Directions:
• Stir and mix well
• Place in 8 x 8 baking pan
• Place in freezer to make firm (about an hour)
• Store in freezer, heat up for 10 sec. in microwave
• Top with peanut butter for added fat
Nutritional Info:per bar, yields 6 bars328 cal40g carb5g fiber5g sugar32g protein
I got this recipe from a friend. The bars are actually pretty good. I didn't put the PB on mine. They were a little chewy and the PB would have been a little to much. But a cheap and filling way to get in that much needed protien. Log onto www.getrightpt.com and find more health and fitness information. We offer complete meal planning as well as on-line personal training.
Sunday, October 4, 2009
October 4, 2004
It started off GREAT! I got to the gym at 5:00am. Scottie Bell was there ready to go. He looked great...
On September 25th he had fulfilled a dream and competed in "The Mountaineer", an NPC Bodybuilding Contest.Scottie did well, placing 4th in the Novice Heavyweight Division. It was a tough class and the other guys were "ON"...
He took the following week off(from work and training) to rest and spend time with his family. Scottie was spent. Competing for a contest like that is hard for ANYBODY. Working for the cable company up to 12 hours(and more sometimes) a day, with a newborn and a sick wife. Christine was in the hospital twice during Scottie's contest prep. His grandmother passing away and getting sent out of town for 2 seperate weeks gave Scottie PLENTY of incentive to give up and not compete. Something drove him. He had a dream....
Scottie would ask me sometimes..."Do you really think I can do it?" All I could say in response was, "I don't know Brother. This all depends on how bad you want it. I honestly believe if you want it bad enough, you can do anything!"
He would tell me..."It's just one of those things, you know...I want to do at least once before I die."
The guy would train like a beast at 5:00am daily. Back after 8-12hrs at work for more cardio. His stray from diet was occasionally, because of work, he missed a meal. Once he gave in and had a slice of pizza. He logged his food and activity for me daily. His commitment and dedication was amazing.
I've trained around some of the best athletes in the world. I haven't met anybody that has had that much desire before in my life. Not to win. Just to DO IT! Brother just wanted to honestly say "I did the best *I*(Scottie) could!"
He did! He was bigger, stronger, leaner and harder than he had ever been. It amazed me, the dramatic difference in his physique. He definitely did the best that he could!
We got close during his training, Scottie became a true friend. We had been through some of the same life struggles and found out we had a LOT in common.
The weekend of "The Mountaineer" was awesome! I didn't make it to Boone until late. I had to close the gym that Friday night before. Needless to say when I got there, Scottie was like a 10yr old on Christmas Eve. He was this close to making his dream of competeing on a bodybuilding stage come true! He was READY!
I was as anxious or more than him, to be honest. I had seen the effort that he put in. I watched him keep going when most would have given up.
After pre-judging, I was so worried. I knew he was 4th and it scared me that he'd be "defeated". Maybe he wouldn't see the tremendous accomplishment of him doing his best.
He came straight up to me afterwards, grinning from ear-to-ear, saying "BRO! THAT WAS AWESOME!". He to knew he was 4th. He just enjoyed it so much. Now he wasn't "blown away" by the competition. They were harder and a little leaner. But Scottie had ABSOLUTELY nothing to be ashamed of. Especially considering where he started from and all he had contended with.
He wanted to go talk and come up with a strategy to do better at his next show. I told him we had plenty of time for that. I just want you to enjoy this experiance right now. We did. We had a blast!!
Of course, the night show blew his mind. Morrison Production goes all out on the stage and presentation of their events. He was hooked. Happy that he had fulfilled the dream, but ready for the next challenge.
Scottie was anxious to get better. He reminded me the day after the show that he had promised his family a vacation and some together time. He was taking the next week off, but he'd see me Monday, October 4th at 5:00am. READY TO GO!
He was there. We started out doing a little cardio and reliving his dream. Then we had a great workout. He fell into my split and it was time for my arm workout. I was on 2 a days and was doing ams(am) and chest(pm).
After the workout, we discussed "The Plan" over our MRP breakfast. I recommended to continue leaning out. Then we'd put on size going into the next show. It was a good thing that he had fulfilled his dream and stepped on stage. But now it was time to GetRight!
It was almost 7:00 and he ran out to get to work. I'll see you in the morning he said "We gonna GetRight!"
Later that afternoon on October 4th 2004, I was warming up for my afternoon training session, when I got the phone call. A mutual friend of mine and Scottie worked at the same cable company. He called and asked had I heard about Scottie.
I was like nah, what's up? He informed me that Scottie had gotten electricuted on a main power line and he wasn't going to make it.
Felt like I got shot in the gut! There was no way! The world lost a GOOD MAN that day.
Scottie Bell had been through some stuff, but he was a good man, husband, father and FRIEND! Thank God he fulfilled that dream when he did! And that I was able to be a part of it!!
I miss you BRO! Just want you to know "The Plan" is back in effect! I will carry it on. If you've read this far, you've already seen where I got the name for GetRight! The memory of Scottie and his dedication is what helped me from my hole.
Remembering the relationship that we had as friends from training. Thinking back at his accomplishment and the victory I was able to share with him acheiving his goal with fitness, is what made me want to start back helping others find life through fitness.
My mission is simply to help as many people as I can to GetRight! It is a better life today, because we are never guaranteed tomorrow.
I'm planning to do a tribute to Scottie on stage next year. I promise to do the best that I can!
R.I.P. Scottie Bell 10/25/69-10/04/04 I miss you Bro! Thank God, I'll see you again...
On September 25th he had fulfilled a dream and competed in "The Mountaineer", an NPC Bodybuilding Contest.Scottie did well, placing 4th in the Novice Heavyweight Division. It was a tough class and the other guys were "ON"...
He took the following week off(from work and training) to rest and spend time with his family. Scottie was spent. Competing for a contest like that is hard for ANYBODY. Working for the cable company up to 12 hours(and more sometimes) a day, with a newborn and a sick wife. Christine was in the hospital twice during Scottie's contest prep. His grandmother passing away and getting sent out of town for 2 seperate weeks gave Scottie PLENTY of incentive to give up and not compete. Something drove him. He had a dream....
Scottie would ask me sometimes..."Do you really think I can do it?" All I could say in response was, "I don't know Brother. This all depends on how bad you want it. I honestly believe if you want it bad enough, you can do anything!"
He would tell me..."It's just one of those things, you know...I want to do at least once before I die."
The guy would train like a beast at 5:00am daily. Back after 8-12hrs at work for more cardio. His stray from diet was occasionally, because of work, he missed a meal. Once he gave in and had a slice of pizza. He logged his food and activity for me daily. His commitment and dedication was amazing.
I've trained around some of the best athletes in the world. I haven't met anybody that has had that much desire before in my life. Not to win. Just to DO IT! Brother just wanted to honestly say "I did the best *I*(Scottie) could!"
He did! He was bigger, stronger, leaner and harder than he had ever been. It amazed me, the dramatic difference in his physique. He definitely did the best that he could!
We got close during his training, Scottie became a true friend. We had been through some of the same life struggles and found out we had a LOT in common.
The weekend of "The Mountaineer" was awesome! I didn't make it to Boone until late. I had to close the gym that Friday night before. Needless to say when I got there, Scottie was like a 10yr old on Christmas Eve. He was this close to making his dream of competeing on a bodybuilding stage come true! He was READY!
I was as anxious or more than him, to be honest. I had seen the effort that he put in. I watched him keep going when most would have given up.
After pre-judging, I was so worried. I knew he was 4th and it scared me that he'd be "defeated". Maybe he wouldn't see the tremendous accomplishment of him doing his best.
He came straight up to me afterwards, grinning from ear-to-ear, saying "BRO! THAT WAS AWESOME!". He to knew he was 4th. He just enjoyed it so much. Now he wasn't "blown away" by the competition. They were harder and a little leaner. But Scottie had ABSOLUTELY nothing to be ashamed of. Especially considering where he started from and all he had contended with.
He wanted to go talk and come up with a strategy to do better at his next show. I told him we had plenty of time for that. I just want you to enjoy this experiance right now. We did. We had a blast!!
Of course, the night show blew his mind. Morrison Production goes all out on the stage and presentation of their events. He was hooked. Happy that he had fulfilled the dream, but ready for the next challenge.
Scottie was anxious to get better. He reminded me the day after the show that he had promised his family a vacation and some together time. He was taking the next week off, but he'd see me Monday, October 4th at 5:00am. READY TO GO!
He was there. We started out doing a little cardio and reliving his dream. Then we had a great workout. He fell into my split and it was time for my arm workout. I was on 2 a days and was doing ams(am) and chest(pm).
After the workout, we discussed "The Plan" over our MRP breakfast. I recommended to continue leaning out. Then we'd put on size going into the next show. It was a good thing that he had fulfilled his dream and stepped on stage. But now it was time to GetRight!
It was almost 7:00 and he ran out to get to work. I'll see you in the morning he said "We gonna GetRight!"
Later that afternoon on October 4th 2004, I was warming up for my afternoon training session, when I got the phone call. A mutual friend of mine and Scottie worked at the same cable company. He called and asked had I heard about Scottie.
I was like nah, what's up? He informed me that Scottie had gotten electricuted on a main power line and he wasn't going to make it.
Felt like I got shot in the gut! There was no way! The world lost a GOOD MAN that day.
Scottie Bell had been through some stuff, but he was a good man, husband, father and FRIEND! Thank God he fulfilled that dream when he did! And that I was able to be a part of it!!
I miss you BRO! Just want you to know "The Plan" is back in effect! I will carry it on. If you've read this far, you've already seen where I got the name for GetRight! The memory of Scottie and his dedication is what helped me from my hole.
Remembering the relationship that we had as friends from training. Thinking back at his accomplishment and the victory I was able to share with him acheiving his goal with fitness, is what made me want to start back helping others find life through fitness.
My mission is simply to help as many people as I can to GetRight! It is a better life today, because we are never guaranteed tomorrow.
I'm planning to do a tribute to Scottie on stage next year. I promise to do the best that I can!
R.I.P. Scottie Bell 10/25/69-10/04/04 I miss you Bro! Thank God, I'll see you again...
Saturday, October 3, 2009
Tips for "Dieting"
A lot of fad diets rely on depriving the body of food, but if you look at creatures in nature you will see that you need to eat regularly for healthy dieting.
While you need to eat regularly you need to know about portion size in relation to your body for healthy dieting and this is relationship is explained below.
Understand the concepts of regular eating and portion control and you can enjoy healthy dieting, lose weight and never feel hungry.
Let’s look at these concepts in more detail.
3 meals a day is a man made concept
If you look at healthy eating three meals a day (or less on many diets) is not ideal, you should be eating five meals a day.
Some simple examples from nature will illustrate this point.
Bears are creatures that eat huge meals infrequently to sustain them. They carry a lot of body fat to feed them over time i.e they are binge eaters.
If you look at animals such as dear, elk and horses they graze and have similar proportion of body fat to humans.
These animals are eating every few hours, our ancient ancestors did and you should to for healthy dieting.
There are reasons why you should, that are linked to our body and how it functions.
By eating frequently you achieve the following:
1. Eating frequently prevents hunger pangs and curbs over eating.
2. Eating more often keeps your metabolism working quickly so you burn calories more efficiently.
3. Food is also absorbed more efficiently and quickly when we eat regularly.
In affect you will feel healthier and have more energy as you will be using your metabolism as nature intended.
This is what healthy dieting is all about:
Creating the ultimate conditions to burn fat, in the most efficient way and never feeling hungry.
OK I can eat 5 meals a day how much can I eat?
Here you need to know about portion control.
Eating five times a day means you can eat enough to satisfy you, but its important to know how much you can eat in relation to your body size and there is a very easy way of doing this.
You can count calories, but let’s be frank who has the time or inclination to do this?
The trick is to use your hand.
A portion should be the size of your fist or the size of your palm.
Want a baked potato?
Get one the size of your fist
Want some fish?
Get a portion the size of your palm
Eat naturally for healthy dieting
Now you need to eat quality fat carbohydrate and protein.
The trick here is to eat “naturally from the earth” and avoid additives and sugar.
For example, a meal should contain the three groups how about Salmon, brown rice and veagatbles? Or maybe a baked potato Turkey and vegetables?
Follow the above and you can eat 5 meals a day.
If you are in a hurry make your other two meals up before hand, some nice tasty salads (go easy on the dressing) some rice and fish.
Other healthy dieting tricks
Make sure you eat breakfast (the most important meal of the day) and get as much fibre as you can, as a lot of it is not absorbed and passes through the body. It also makes you feel full and has generally less calories than other foods.
The other trick is to drink lots of water ice cold. Many hunger pangs are simply thirst pangs, so get plenty of water by drinking it ice cold.
Your body has to heat it to body temperature and you will burn 400 calories a week!
Now you have done the above you will feel healthy and control your weight as nature intended.
At www.getrightpt.com we will help you come up with a nutritional strategy that fits your needs and lifestyle.
While you need to eat regularly you need to know about portion size in relation to your body for healthy dieting and this is relationship is explained below.
Understand the concepts of regular eating and portion control and you can enjoy healthy dieting, lose weight and never feel hungry.
Let’s look at these concepts in more detail.
3 meals a day is a man made concept
If you look at healthy eating three meals a day (or less on many diets) is not ideal, you should be eating five meals a day.
Some simple examples from nature will illustrate this point.
Bears are creatures that eat huge meals infrequently to sustain them. They carry a lot of body fat to feed them over time i.e they are binge eaters.
If you look at animals such as dear, elk and horses they graze and have similar proportion of body fat to humans.
These animals are eating every few hours, our ancient ancestors did and you should to for healthy dieting.
There are reasons why you should, that are linked to our body and how it functions.
By eating frequently you achieve the following:
1. Eating frequently prevents hunger pangs and curbs over eating.
2. Eating more often keeps your metabolism working quickly so you burn calories more efficiently.
3. Food is also absorbed more efficiently and quickly when we eat regularly.
In affect you will feel healthier and have more energy as you will be using your metabolism as nature intended.
This is what healthy dieting is all about:
Creating the ultimate conditions to burn fat, in the most efficient way and never feeling hungry.
OK I can eat 5 meals a day how much can I eat?
Here you need to know about portion control.
Eating five times a day means you can eat enough to satisfy you, but its important to know how much you can eat in relation to your body size and there is a very easy way of doing this.
You can count calories, but let’s be frank who has the time or inclination to do this?
The trick is to use your hand.
A portion should be the size of your fist or the size of your palm.
Want a baked potato?
Get one the size of your fist
Want some fish?
Get a portion the size of your palm
Eat naturally for healthy dieting
Now you need to eat quality fat carbohydrate and protein.
The trick here is to eat “naturally from the earth” and avoid additives and sugar.
For example, a meal should contain the three groups how about Salmon, brown rice and veagatbles? Or maybe a baked potato Turkey and vegetables?
Follow the above and you can eat 5 meals a day.
If you are in a hurry make your other two meals up before hand, some nice tasty salads (go easy on the dressing) some rice and fish.
Other healthy dieting tricks
Make sure you eat breakfast (the most important meal of the day) and get as much fibre as you can, as a lot of it is not absorbed and passes through the body. It also makes you feel full and has generally less calories than other foods.
The other trick is to drink lots of water ice cold. Many hunger pangs are simply thirst pangs, so get plenty of water by drinking it ice cold.
Your body has to heat it to body temperature and you will burn 400 calories a week!
Now you have done the above you will feel healthy and control your weight as nature intended.
At www.getrightpt.com we will help you come up with a nutritional strategy that fits your needs and lifestyle.
Friday, October 2, 2009
RECIPE for Ancho Turkey Chili with Roasted Corn
Ingredients:
3 dehydrated ancho chili peppers, stemmed and seeded
2 cloves garlic1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/4 teaspoon ground cloves
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound ground turkey
1 onion, chopped
3 cups low-sodium turkey or chicken broth
2 ears corn, husked
1 16-ounce can cannellini beans, drained and rinsed (can use pinto, black or kidney)
Cooking Instructions:1. Combine the ancho peppers, garlic, paprika, cumin, clove, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.2. In a large skillet or soup pot, heat the olive oil over high heat.3. Add the turkey and brown it, while breaking the meat into small chunks with a wooden spoon.4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the ancho chili mixture and cook for 5 more minutes.5. Add the remaining tomatoes and broth and simmer for 30 minutes.6. Meanwhile, roast the ears of corn under a hot broiler until the corn is golden brown, about 8 to 10 minutes. Let the corn cool and cut the kernals from the cob.7. Add the corn and beans to the turkey mixture, heat thoroughly and serve.
Serving Size: ~ 1.5 cupsmakes about 6 servings
Nutritional Information:Per Serving:Calories: 177Fat: 4gSaturated Fat: 1gProtein: 21gSodium: 488mgCarbohydrates: 13gFiber: 4g This is DELICIOUS!!!
Check out www.getrightpt.com for all kinds of fitness info...
3 dehydrated ancho chili peppers, stemmed and seeded
2 cloves garlic1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/4 teaspoon ground cloves
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound ground turkey
1 onion, chopped
3 cups low-sodium turkey or chicken broth
2 ears corn, husked
1 16-ounce can cannellini beans, drained and rinsed (can use pinto, black or kidney)
Cooking Instructions:1. Combine the ancho peppers, garlic, paprika, cumin, clove, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.2. In a large skillet or soup pot, heat the olive oil over high heat.3. Add the turkey and brown it, while breaking the meat into small chunks with a wooden spoon.4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the ancho chili mixture and cook for 5 more minutes.5. Add the remaining tomatoes and broth and simmer for 30 minutes.6. Meanwhile, roast the ears of corn under a hot broiler until the corn is golden brown, about 8 to 10 minutes. Let the corn cool and cut the kernals from the cob.7. Add the corn and beans to the turkey mixture, heat thoroughly and serve.
Serving Size: ~ 1.5 cupsmakes about 6 servings
Nutritional Information:Per Serving:Calories: 177Fat: 4gSaturated Fat: 1gProtein: 21gSodium: 488mgCarbohydrates: 13gFiber: 4g This is DELICIOUS!!!
Check out www.getrightpt.com for all kinds of fitness info...
Thursday, October 1, 2009
"Good Food"
Here is a "Good Food" list. It's a list of better choices for the foods that you consume.
PROTIENS:
Chicken breast
Turkey
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
CARBOHYDRATES:
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
BarleyBeans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains
VEGETABLES:
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
FATS:
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
FATS TO AVOID:
Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy products
This list will give anybody a starting point for what are "Good Foods". If you're really serious about changing your lifestyle and making better nutritional choices, you should check out our website http://www.getrightpt.com We do on-line personal training and ndividualized nutritional counseling.
PROTIENS:
Chicken breast
Turkey
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
CARBOHYDRATES:
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
BarleyBeans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains
VEGETABLES:
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
FATS:
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
FATS TO AVOID:
Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy products
This list will give anybody a starting point for what are "Good Foods". If you're really serious about changing your lifestyle and making better nutritional choices, you should check out our website http://www.getrightpt.com We do on-line personal training and ndividualized nutritional counseling.
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