8 Habits, 8 Weeks, 8% Body Fat Part 3

Part 3 of 8

Begin the Journey to Health Before the New Year
Read Part 1 (click here)
Read Part 2 (click here)

Week 3. Where are we? Christmas is just around the corner and holiday parties certainly abound. Stay on the path. If you can stick to the habits we’ve discussed thus far 70-80% of the time and begin to implement the next during this time of the year…you can do it ANY and all times of the year. Stay focused on the reality that what we are working toward are habits. Perfection will not occur and need not occur…especially at the get-go. Work at it. Screw up. Get back on the wagon and get the horses moving forward again.
Disclaimer: If you haven’t read and implement Parts 1 and 2, do it. A poorly executed plan will not allow you to hit 8% sooner (I know you were thinking about it, so we might as well admit it).

Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.

Weight may not change much but inches and bodyfat can still be lost.

Food Habit #3: Eat Fat, Carbohydrates and Protein Every Meal
There are many other perspectives on this issue. Some recommend eating all your carbs separate from you protein. Some recommend cutting out certain carbs (such as simple sugars in all forms). Some recommend cutting out certain macronutrients (usually carbohydrates) completely and perhaps for good.

Can’t agree with that. Don’t like it.

When working with a nutritionist or dietician, making some of these adjustments can be beneficial and fit well into an overall wellness program. However, when working on nutrition by oneself, I find this plan usually backfires. Aside from the fact that implementing healthy habits don’t really happen naturally or well in those types of plans, it’s often difficult to progress from a program like those (or many typical popularized diets) into a long-term, healthy nutrition plan. Why? Because all one is learned are quick weight loss techniques and not necessarily foundational weight management techniques. Forming those habits are not only beneficial but the KEY to long term success (which is really what we’re looking for). I submit to you that getting weight off fast and then gaining it back faster is probably not what you’re looking for. Am I right on that deal? Then the habits are what you need. And, it’s what most people lack or struggle with.

Finally, think back to the gas tank analogy we used last week. Now that you’ve got fuel available, the second part of the equation is making sure that you have the right fuel mixture. Anyone who’s familiar with cars will tell you the value of good, pure fuel and how important the correct mixture is. Same deal with recipes. Leave an ingredient out…problems. Makes a different food. Or…have the correct ingredients but incorrect amounts…problems. Perhaps the correct food but very different flavor.

-Helps you feel more satiated (full/satisfied) sooner and on less calories
(Sidenote: this is where “non-fat” foods fail)
No Fat + All Carbs = Eat Forever + Never Get Full (you know the rest)
-Get more nutrients in less food
-Metabolism/energy stay higher all day long
-No big energy dips or unnecessary energy surges (blood sugar stays better regulated)
-The Glycemic Index/Load response is lessened since Carbs are combined with other foods
-Easier to make better food choices
-Tougher to overeat

-Eat >10 grams Protein / <30>9 grams Fat…for EVERY meal and snack
-Begin to check food labels and utilize
For foods you are uncertain of, utilize or the USDA/ARS site to search the nutrients.
Another method you can utilize is the size of you hand. A palm-size circumference and thickness is about 20 grams. So, slight more for Carbs and at least half of that for Protein.
-Put food combinations together that will compliment one another and to give you this outcome (here are some examples)
*Half Turkey Sandwich (light “insides”)
*2 Eggs with Yolks + 1 slice whole grain bread (no butter)
*Light yogurt + 1 Tbsp. natural peanut butter
*“Open face” sandwich with meat, veggies, light mayo
*AdvoCare Meal Replacement Shake
*AdvoCare Bars (many varieties)
*1⁄2 Cup Brown Rice (cooked) + 3 oz. chicken
*1⁄2 Cup oatmeal (no milk, butter, or sugar) + 1 scoop of Muscle Gain Powder
*3 oz. tuna fish (no oil) + 6 small whole grain crackers
*3 oz. ground turkey meat + 1⁄2 cup whole grain pasta
*25 raw almonds + small piece of fruit
*3 oz. salmon
*1 Apple + 2 Tbsp. natural peanut butter
*3 oz chicken + 1⁄2 cup grapes
*2 hard boiled eggs + low-fat mayo + mustard + 1 piece whole grain bread

Carbohydrate Options
Broccoli, onions, chickpeas, peppers, lentils, whole wheat bread, long grain or brown rice, corn, sweet potatoes.
Protein Options
Grass-fed lean beef, skinless chicken breast, lean turkey, low fat Greek yogurt, salmon/tuna, mackerel/herring, free range omega-3 eggs, protein powder, skim milk edamame/tofu/miso.
Fat Options
Olives, virgin olive oil, fish oil supplements, avocados, flaxseed, almonds, cashews, sunflower seeds, natural peanut butter.
Plan ahead. Now that you’re in the habit of planning for snack, begin making the combination adjustments.

Supplement Habit #3: Advocare Bars or Muscle Gain Shake

One of the difficulties we currently find with our food choices is due to lives on the go. Though I

certainly don’t advocate busy lives (and would encourage most of us to slow down), the fact that they exist makes it tough to eat well throughout the day. Having some snacks on hand at all times that are going to positively contribute to balanced meals is a powerful and effective tool to long term weight management, high energy levels and long term health.

Lastly, having a product like Muscle Gain on hand can be a not only increase clean protein into your diet, but also be a great ingredient to foods (pancakes, waffles, muffins, smoothies, post-exercise shakes) you normally ingest by increasing the quality and balance of the food (see the Recipes section of the blog).

Example Day/Week 3
6:30am Slam/MNS Packet
7am 2 Eggs with Yolks + 1 slice whole grain bread (no butter)
Meal Replacment Shake w/MNS Packets
9am 1 Apple & 2 Tbsp. Natural Peanut Butter
Snack Bar
11:30am MNS Packets
12pm “Open face” sandwich with meat, veggies, light mayo
Meal Replacment Shake (only if not used for Bfast)
2pm 25 raw almonds & small piece of fruit
5pm Muscle Gain Shake blend with Banana and Ice (after workout)
7pm 3 oz. Ground Turkey Meat & 1⁄2 cup Whole Grain Pasta
Water Throughout!

*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

Donelly, Jenny. “Commit 2 Fit.” 2006.

8 Habits, 8 Weeks, 8% Body Fat Part 2

Begin the Journey to Health Before the New Year
Part 2 of 8

Read Part 1/8 (click here)

Welcome back! Hopefully Thanksgiving week didn’t set you back too far. Remember, the goal is NOT to be perfect. The goal is to be consistent with the basics about 70-80% of the time. If you do that…you’re pretty much there. However, remember that if you had a rough Thanksgiving week, the second most important part of the moving forward and progressing in this area of your life (and in most areas) is to get back on track as soon as possible. The longer we’re off track, the harder it gets to refocus.

That being said, I gave you one extra week to focus on the Week 1 Habit. So hopefully you’ve got that thing dialed in.

As a quick disclaimer, if this is the first article you’ve read and are thinking of jumping into this program on Week 2…don’t. Go back up above, click on the link to get you started on Week 1 and make sure to read that thing. I can’t tell you how important it is that you understand not only the appropriate progression of this program, but also why in the world I present it this way and what you should expect. If you’re looking for quick weight loss…don’t do this program. It won’t work for you and you’re going to give up.

Now, for those of you that are ready for Week 2, here we go!

Quick FYI, if you haven’t taken any measurements yet…do it. If you have access to a Body Fat measuring device (i.e. skinfold calipers, the BodPod, etc.), that’s the best choice. Otherwise, be sure to do some girth measurements (with a tape measure) at key locations:
Chest (at the largest point)
Arms (at the top of the bicep)
Abs (at the belly botton)
Hips (at the largest point)
Thigh (midway between the knee cap and where the thigh bends at the hip)
Calf (at the largets point)
**If you need a more specific guide, take a look at this website for help.

More accurate measurements help give us a better understanding of the outcomes, so don’t overlook accuracy!!!

First, how’d it go during week one? The hope is that toward the end of the week your body began adjusting to the new type and quantity of fluid intake and perhaps you even began to intake more water. NOW…if you have been right on par with that water intake and you are still runnin’ like a track star to the restroom every 30 minutes, it’s time to make some adjustments! Everybody is different. So, if the Bodyweight/2 = Oz. H2O/day is too much for you…decrease it! The goal is to find that fluid consumption that will help maximize your metabolism. So if you need less, back off 5-10 ounces for a week and see what happens. On the flipside, if you sweat a lot you may need to add 5-10 ounces to your overall intake.

Food Habit #2: Eat 5-6 Meals/Day

This will essentially mean that you are eating approximately every 2-3 hours all day long. Ideally, not before 2 hours and not after 3 hours. It also means that in order for you to make this happen you need to start the process with breakfast (what a novel idea, I know) within 60 minutes of your waking up.

Why? It’s pretty simple, really:
-You’ll burn more calories
-You’ll eat less
-You’ll make better decisions

Your body works like a car (sort of). If you run your fuel tank on empty all the time, your body is going to do its best to conserve fuel…just like you do when your on the “E” and your red gas light is flashing at you in your car. You coast, you try to make the green lights, you don’t speed up too quick, etc. It’s the same deal in your body. As my old auto shop teacher used to say, we’ve got “dumby gauge” in us just like our cars do. That red light on your car that flashes at you when you’re low on fuel is a one of them. God put them in our bodies too. If we don’t eat and keep trying to go, our body’s dumby gauge kicks in and conserves fuel so we can keep moving. Seems basic, and it really is. No fuel…you keep asking your body to put out energy…dumby gauge says, “Nope” and turns off the fuel. Since it has no idea when you’re giving it fuel again, it’s got to conserve.

Essentially, you’ve put your body into a hormonal and metabolic fat storing phase. Oops.

This is essentially the concept that all the magazines are selling you when they say, “Eat more, Lose Weight!” Although the idea is fundamentally sound, there is obviously a point when this breaks down. You can’t simply eat more and still lose. Why not?…keep reading.

Now, most of you are probably familiar with the idea that basic weight loss (or gain) comes from an imbalance of calories in and calories out.

Weight Loss = Calories Out > Calories In
Weight Gain = Calories Out < maintenance =" Calories">

There’s a little room for play in there where you can be above or below and have your body maintain, but not a lot (and everybody’s metabolic window of error is different). Also, it’s important to realize that weight gain and weight loss can come from negative sources if you don’t do it well (weight gain from fat; weight loss from muscle or water).

Now, here’s the kicker, if you don’t follow Food Habit #2, the Calories In vs. Calories Out Theory WILL NOT WORK.

Here’s what the research tells us:
Person 1 needs 2,100 calories/day to maintain weight
This person eats all 2,100 calories in one meal
Weight gain occurs
Person 2 needs 2,100 calories/day to maintain weight
This person eats 6 meals of 350 calories each spread out by 2-3 hours
Weight is maintained

Why? Same needs. Same caloric intake. What’s the deal?

Dumby gauge kicked in. Person 1 gradually encouraged his body to store those 2,100 calories and slow down his metabolism because his body began adapting to the one meal/day. As such, the metabolism slowed down and stored more fuel since it knew there was no more coming for another 23 hours. It’s simply a preservation issue (by the way, this is how sumo wrestlers gain weight: don’t eat for about 10 hours, have a couple small meals, and then binge in the evening).

If fuel is introduced to the body every 2-3 hours, the metabolism is stoked and the caloric fire keeps burning. What’s further, if you eat on a more regular basis your body will consistently have more energy. More energy equates to better thinking. Better thinking means better food decisions. So, you’ve got that workin’ for you, too.

Common response I get:
“I don’t want to eat breakfast because I get hungry sooner.”

Gee, really? Of course you do. It’s because you’re burning more calories so your body wants more. In the long run this works better (as I mentioned above). What most don’t realize is that if they go the other route and wait as long as possible to eat—fueling their bodies on Super Grande Café Lattés—is that by the time they get to lunch, their bodies are so painfully hungry that they end up making poor decisions giving their bodies food that is high in sugar and energy (fat) to try to regain some balance. The outcome? They ate more in that one binging meal than they would have in 2 or 3 small meals if they did it the other way.

-Start off with breakfast within 60 minutes upon waking.
-Plan ahead (you have to think a bit at the beginning). Where will you be? Do you need to bring food or snacks with you?
-Eat every 2-3 hours throughout the day.
-Try to make some health choices, but focus more on the timing than anything.

Supplement Habit #2: Add MNS Appetite Control, Max Energy, or MNS Max 3
Why? One of the common reasons for weight gain is lack of appropriate nutrients or even lack of helpful nutrients that keep metabolism up and fill in the gaps.

Which one is best for me?
MNS Appetite Control: great for keeping cravings down and providing a little bit of energy (usually favored over Max Energy for women).

MNS Max Energy: gives more energy and provides a little bit of appetite control.

MNS Max 3: an in-between product that also provides a more complete nutrition profile to aid in weight management (usually favored over Max Energy for most women).

Click on the links below to get your 2-week supply (1 container lasts 2 weeks).

Your Task: Focus on Eating Every 2-3 hours, continuing Water consumption and adding an MNS product (you may continue with Spark/V-16/SLAM and Meal Replacement Shake).

Example Day/Week 2
Slam/MNS Packet 30 min. before breakfast
7am Real Food Breakfast or Meal Replacment Shake w/MNS Packets
9am Snack
MNS Packets 30 min. before lunch
12pm Real Food Lunch or Meal Replacment Shake (only if not used for Bfast)
2pm Real Food Snack
5pm Real Food Dinner
8pm Real Food Snack
Water Throughout!

*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

Donelly, Jenny. “Commit 2 Fit.” 2006.

8 Habits, 8 Weeks, 8% Body Fat

Begin the Journey to Health Before the New Year
Part 1 of 8

If the title is what intrigued you…great. But know that my intention in writing this series is not to simply help you lose 8% of body fat in the next 8 weeks. Truthfully…that’s not as difficult a prospect as most think. There are thousands of “diets” available that can help you do that. So if that’s all you’re looking for, move on because you’re not going to like the rest of what’s in here.

Losing weight is easy.

Over my years in the fitness industry I’ve met countless people who tell me that losing weight isn’t the problem…keeping the weight off is! They’ve done the diets (good and bad ones), they’ve dropped the 10-15 pounds, and then 2-3 months later they are right back where they started…or worse.

By the way…what’s the point in waiting until January 1st? If you are ready, get started and ward off the extra 2-5 pounds you were going to gain in the next month of holiday parties anyway.

So what’s the deal? The trick? The magic technique?

Consistency. It’s that simple…and that difficult.

My guess is that at this point you’re either rolling your eyes or you’re feeling the impact of where I’m headed. This is the deal, though. Yes, there are all kinds of nutrition and exercise techniques and tricks I can offer my clients to lose some body fat quickly. And there are times when we’ll do that. But if the weight is going to stay off, I ALWAYS come back to consistency. Let’s be honest for a moment and blow the cover on all the quick fixes out there…THEY…DON’T…WORK! We’ve tried too many things not to understand that change in life (in any area) takes 2 simple ingredients: work and consistency. So let’s agree to embrace the truth, quit messing around with things that offer short-term fixes or false hope, and get to work.

Most of the struggles and physical problems I see that result in excess weight and a variety of cardiovascular disease (among others) are a result of doing just a few things wrong. The problem is that what we do wrong, we do it wrong enough long enough to throw our bodies spiraling into a frenzy of physical mayhem.

It’s not that we’re doing everything wrong. It’s simply that we’re doing a few things wrong and we’re doing it wrong consistently. That’s the fix. The difference I see between “success” and “failure” in this arena centers around:
-the ability to change a few habits
-the ability to be consistent about the implementation of those habits
-the ability and desire to continue getting back on track more often and more quickly after getting off.

So before we get into the meat of how to attack this and make some lasting changes that will stay with you for a lifetime, let me offer a definition of fitness or health success.
Fitness/Health = caring for the gift you have been given (in your body) in such a way as to honor the One who gave it to you in order to be able to accomplish the tasks/jobs/passions/responsibilities put before you in this life.

Now, I realize that is quite off the beaten path as far as health descriptions go, but I do believe there is a wealth of benefit in that perspective…and it has been of significant value in my own life. It also leaves room for some differences. Example: fitness for a professional athlete involves a tremendous amount of time and effort on nutrition and exercise. If that is the job and passion to which he/she has been called, it requires more focus. A school teacher, on the other hand does not need to put the same time and effort in order to achieve a reasonable level of health in order to carry out the task or passions before her…nor should she! It is unnecessary.

Stop listening to the ads, buying into the commercials, and comparing yourselves to those that are called to different tasks or passions. You don’t need to look like them to lead a full and healthy life. I’ve got some news for you folks, self worth is not found in a dress size or a body fat percentage (focus on self worth…self esteem is overrated). Never has been. A study I heard yesterday said one of the primary differences between those that labeled themselves as “happy” and those who were “unhappy” was that “happy” people watched 20% less TV. Read into that what you like, but I can tell you it’s true for me.

If you’re still with me and want to make some lasting change in your life that will begin in the next 8 weeks, let’s get started. I truly hope you find success here and begin the journey well. But I would encourage you to check your perspective and beliefs. If you are not on the same page with me at this point, you’re going to fail. You will give up when the body fat doesn’t leave fast. You will not be committed to the process. And even if you drop 8% or 10% or even 15% in 2 months…you’ll gain it right back because you missed the point. Don’t do that to yourself…again.

If you are on the same page, good things are to come. I worked with a friend on this very same process. She had struggled with weight her entire life. She was over 300 lbs. and nearing 50 years old. Blood pressure meds., cholesterol meds., etc. Things were not getting better. She stuck with me, bought into the lifestyle, and 2 years later she was over 100 pounds lighter with a renewed passion for life (read Jeanne’s story here).

Over the next eight weeks we’ll be exploring what I have seen to be some of the key nutrition habits that effect long term health and weight management (muscle gain or fat loss). ONE HABIT per WEEK. That’s it. Do one thing well, make it a habit, and then we add to it. I will cover both the areas of food intake and supplementation. In all that I have gathered from those I respect in the nutrition field, I have come to 2 conclusions at this point:
1. We need to do our best to get as many nutrients through real food as possible.
2. Even if we eat well, we won’t get all we need through real food so it’s worth filling in the gaps with appropriate supplements.

I will offer you the supplement suggestions I offer my clients in case you are looking for products you can trust. These are the products I trust and are the only ones I recommend to my clients.

Lastly, if you’re not currently exercising, you need to get at it. I’ll explore that arena in some upcoming articles, but suffice it to say that I believe nutrition is the bigger issue here which is why I’ll focus on it. As for exercise…2-4 times/week of 20-30 minutes of vigorous activity (circuit training weights and or cardiovascular activity).

Food Habit #1: Drink ½ of your body weight in ounces of Water/day.
Example: If you weigh 140 lbs., you should drink about 70 ounces of
water each day.
*If you sweat a lot, drink 15-20 ounces more per day.
*If you don’t sweat much, adjust your ounces down a bit.
*Yes, you can do teas (i.e. Green Herbal or Oolong Herbal).
*Don’t count any other beverages (avoid soda, monitor juice).

Why? Among the many reasons this is important, let me name a few:
-Thirst is often masked as hunger (meaning you think you’re hungry but you’re actually thirsty). Drink first, then decide if your body truly wants calories.
-Helps you stay hydrated with less calories.
-Keeps metabolism boosted (all metabolic activity occurs in body fluids; less fluid = less metabolism).
-Digestion and excretion suffer (both negatively impact weight loss/management).

How? Carry around a 20-25 ounce reusable water bottle with you at all times. Drink it whenever you think of it throughout the day (not all at once!).

Supplement Habit #1: Cleanse, Breakfast and Energy.
Why? If you haven’t read my article entitled “GI, Oh My,” make sure to so you understand the benefits of cleansing toward the ends of weight loss (as a colleague of mine says, “If it ain’t comin’ out, it ain’t comin off!”).
-A quality breakfast with good protein primes the metabolism. You can either use the Meal Replacement Shake for this meal or for lunch (whichever you struggle to get in consistently).
-A healthy, clean energy drink supports your metabolism during your “low” point during the day so energy stays up and food decisions stay good.

*Get the following products (see note at end of article to save):
Herbal Cleanse

Meal Replacement Shake

Spark, SLAM, or V-16

Your task: focus only on water consumption, a Meal Replacement Shake for breakfast or lunch, Herbal Cleanse, and Spark/V-16 this week…no other nutrition habits.

Example Day/Week One:
Herbal Cleanse 30 min before Breakfast
Meal Replacement Shake for Breakfast (within 1 hour of waking)
Water and snack
Spark 30 minutes before lunch
Water/Tea and lunch
Water and Snack
Water/Tea and Dinner
Herbal Cleanse before bed

*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

Stay Tuned for Part 2 the Day after Thanksgiving!

Donnelly, Jenny. Commit 2 Fit. 2006.

MNS Max 3: New Comprehensive Nutrition & Bodyfat Loss

Looking for a comprehensive, low caffeine alternative to core nutrition and healthy bodyfat loss? Give Advocare’s new MNS Max 3 a try.

14 servings (2 weeks)
Retail: $42.95 (save between 20-40% with membership)

  • Provides a comprehensive system for weight loss and weight-management*
  • Supports advanced core nutrition and wellness*
  • Provides sustained-release energy*
  • Includes 50 percent of the daily recommendation of calcium
  • Offers excellent nutritional support for bones and connective tissue*
  • Contains a full gram of omega-3 fatty acids in each serving
  • Supports the digestive and intestinal systems*
  • Encourages great skin tone and elasticity*
  • Helps support visual acuity and performance of sustained visual tasks*
  • Provides more than 50 vitamins, minerals, herbal extracts, antioxidants, and other nutrients for comprehensive health and wellness*

Prevail Conditioning