Tag Archives: weight management

We have some great cooks!

6 Feb

Way to go all!  We’re only at day 3, and already there are some great looking dishes from many of you.  Here is just a sampling of all of the delicious food so far.

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Tri-tip with Sweet Potato Hash

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Shrimp Fried (cauliflower) Rice

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Bratwursts with Broccoli Slaw

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Chicken Casserole

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Roasted Chicken, Cabbage Slaw, Broccoli, and Sweet Potato Coins

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Roasted Chicken, Asparagus, and Mashed Sweet Potatoes

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Seared Hanger Steak with Roasted Crisphy Brussels Sprouts and Fennel

 

Introducing the Whole 30 (and 60) Day Challenges

31 Jan

There has been some chatter in the gym recently about a new version of the Whole30, and the cryptic post on our facebook page last week.  I am here to tell you that it is indeed upon us!  WE WILL BE STARTING MONDAY FEBRUARY 4TH.  This challenge will be more involved, as well as more life-changing than the last couple challenges that we have run.  Additionally, this one will be a true challenge, with winners awarded prizes at the 4 and 8 week marks!

As you can tell from the title, it will not only consist of a 30 day challenge, but also a 60 day challenge (4 weeks and 8 weeks).  Why are we adding a second 4 weeks you ask?  At FIT we preach not only healthy eating and lifestyle changes, but also making those changes sustainable and long-term.  This is your chance to take our encouragement and put it into practice.

While the general template for the eating strategy will follow the Whole30 of challenges past, this time around the goal is to see not just who can make the most improvements to their health, but also who can get the most aesthetic and physique change.  We are challenging all of you to commit to 2 months of clean eating, smart exercise, and healthy lifestyle changes and see who comes out on the other side looking better.

And now for the rules:

Eliminate the following foods:

Grains and grain like foods (including quinoa, couscous, etc)

Legumes (including soy and peanuts – shell beans like snap peas and green beans are ok)

Sugar and artificial sweeteners (Fruit juice is an acceptable sweetener, but nothing else)

Dairy (milk, yogurt, cheese, butter [ghee is ok])

Alcohol

 

What we are asking from all of you:

Pre, 4-week, and post-challenge progress photos.

These pictures should be taken in as LITTLE CLOTHING AS YOU FEEL COMFORTABLE.  This is important.  How else will you tell if you have made progress?

This is what I’m talking about

Take the picture without your head, so that we can judge them impartially

The pictures should be submitted to “challenge@focusedtrainers.com”.  The pictures will stay private and be used to judge the winners.

Contribute weekly to the FIT facebook page and/or blog at: blog.focusedtrainers.com

This can be in the form of pictures, recipes, reflections about how the challenge is going for you, or just simply questions.  Tracey and I will do our best to answer all questions the day they are asked.

You can also email your contributions to your trainer, and he or she can get it up on the blog for you.

The goal here is to get as much interaction between all of YOU so that you all get the most out of the challenge.

While you have to enter a name and email address to comment on the blog, the email address will not be public, and the name can simply be a first name (or middle name?) if you are concerned about posting anonymously.

Attend in-person meetings/meals throughout the challenge

We will be hosting events in and out of the gym with sample food throughout the 8 weeks.  This will be an opportunity for all of you to share – in person – recipes, trials and successes, as well as ask us questions directly and see how WE eat with recipes to try.

These meetings will be occurring every OTHER week, sometime during the weeks of:

2/11, 2/25, 3/11, and 3/25

We will be announcing the exact date, location, and format, at least a week in advance so people have time to add it into their schedules.

Submit $30 to the front desk at FIT

This small fee will be used to reward the winners.  We have set up a line item so we can bill you directly for it, or you can bring in cash or check for us.  Prizes will be announced once we know how many challengers we have.

 

OK I think I hit all of the major bullets.  Again, we are starting this coming Monday, February 4th, so get all of your off-limits foods out of the way while rooting for the 49ers.  We are excited to have you join us for this exciting new nutrition challenge.  As always, if you have any questions, comments, or concerns, please do not hesitate to ask – either here on the blog, or directly to me at “matt@focusedtrainers.com”

 

Good luck to all of you!  I’m looking forward to hearing about all of your great progress!

Let’s Get Cookin’!

7 Jan

Many of you have heard from me that the easiest way to be successful at this “no grains thing” is to prepare your menus and meals in advance so there are always options available for you in the refrigerator.  This will prevent you from eating “whatever” is around, or worse: eating out and making even worse choices.

In the new year, I am reinvigorating my efforts to cook A LOT on Sundays in anticipation of the week.  And yesterday, I did just that.  After heading to 2 different grocery stores, in the pictures below you will see my haul.  And here’s what was either made, prepped for, or purchased to make later in the week:

Nothing like a stoveful of cooking magic

Nothing like a stoveful of cooking magic

Bryan Voltaggio’s Beef Stew with Ale (recipe)

Slow-Cooked Cinnamon Pork Loin with Parsnips

Fermented Brassicas (cauliflower, romanesco, red cabbage)

Roasted Beet, Avocado, and Grapefruit Salad

Below all from Diane Sanfilippo’s Book Practical Paleo (for sale at FIT)

Mustard Glazed Chicken Thighs

Lemony Lamb Dolmas

Swirly Crustless Quiche

B.E.A.T Salad from Mark’s Daily Apple

 

Yes, that’s a lot of food, but it will be for two people, for the week.  Additionally, some of it might get frozen for eating later on.

A kitchen full of fresh veggies? A beautiful thing

A kitchen full of fresh veggies? A beautiful thing

A full fridge is a happy fridge!

A full fridge is a happy fridge!

So now that you’ve seen what my week’s worth of food looks like, how does yours compare?

Share your pictures with us; either here, or on the FIT facebook page.

How the Trainers Eat, vol. 4

31 Dec

While long overdue, I wanted to share a little dish that is sure to warm the soul and give you the fuel to power through those first few workouts of 2013.  This soup will make a great post-workout dish, as well as something to keep you warm on these cool and damp northern California nights.


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Sweet Potato Butternut Squash Soup

1 medium butternut squash

3.5 lb. sweet potatoes

3 c. chicken or vegetable stock (I used my own homemade pork stock)

1/2 c. half-and-half

1/2 onion, minced

2 cloves garlic, minced

3 T. coriander

1.5 T. curry powder

1 T. chili powder

Panchetta for garnish

Salt and pepper to taste

Soft goat cheese for garnish

Chives for garnish

Preheat oven to 425 degrees F.

Cut squash in half and clean out seeds.  Place face down on a foil-lined baking sheet.  Place whole sweet potatoes on the same sheet.  Roast until squash and potatoes are soft, approximately 45 minutes.  Once cool to the touch, remove skin and place the flesh in a large soup pot.  Add stock and half-and-half.  Stir until incorporated.

Add onion, garlic, coriander, curry, and chili powder; bring to a simmer, and maintain for 10-15 minutes, stirring often.

In a small saute pan, cook panchetta over medium-high heat until done, approximately 5 minutes.

Using an immersion or traditional blender, puree soup until smooth.  Salt and pepper to taste.  Garnish with soft goat cheese, chives, and cooked panchetta.

Serves 6

 

Cooking note: goes great with grilled meat.

 

Dying Younger from Heart Disease

1 Dec

While I am not really one for scare tactics and fear-mongering, I couldn’t help but share this startling finding: Today’s Teens Will Die Younger of Heart Disease, Study Finds

In the article, the authors point to a study performed by researchers at the Northwestern University Feinberg School of Medicine who found that:

-[many] children and adolescents, ages 12 to 19, … have high blood sugar levels, are obese or overweight, have a lousy diet, don’t get enough physical activity and even smoke

-”After four decades of declining deaths from heart disease, we are starting to lose the battle again,” Lloyd-Jones added

The article goes on to enumerate some of the glaringly poor health characteristics that the researchers found, including bad diets, high blood sugar, obesity or overweight, and low physical activity, among others.

These are all things that we at FIT can help to improve, as well as educate about.

Weekly Whole 30

19 Oct

Come one, come all!  To the Whole 30 Weekly Meeting!

This week we will be discussing what and when to eat with regards to your workout.  We will have some pre-workout, as well as post-workout snacks.  Come armed with questions and a hungry appetite.

Where Americans Get Their Calories

16 May Infographic - where-do-americans-get-their-calories

Check out the following infographic from Civileats.com  It’s a startling demonstration of what we have been eating over the past 40 years.

You will need Java to view the interactive graphic.

The Secret to Success

27 Apr

The conversation goes something like this, “I’m trying to lose weight. I think my diet is generally pretty good, I’m exercising at least 2x/week at moderate intensity but I’m not losing weight. What can I do?” This is a direct quote from hundreds, probably thousands, of sources on a daily basis. Macronutrient (carbs, protein, fat) targets are recommended. Percentages from specific sources are encourage (90% fats from unsaturated sources; 60% carbs from veggies . . .that kind of thing).

The conversation continues . . . “I have neither the time nor the inclination to weigh, measure and journal my food. These recommendations don’t offer me the solution I need.” Simple answer, look for the remaining excesses in your diet (salad dressing, cheese, bread on your sandwich . . .the list goes on and on) and cut them out/replace them with something that fits better – unsaturated oil for dressing (olive oil, sesame oil) in limited quantity or no dressing; fruit with breakfast or as dessert; veggies, preferably those with low glycemic index, for snack (buy prewashed/cut). Exercise: increase frequency, increase duration on some days, increase intensity on other days. Consistency and variety in both diet and exercise are the key to success.

The conversation ends . . . “Doesn’t sound like much fun.” Answer, “Fun is having the body you want, not something you eat.”

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