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Coach J — Thu, 19 Jan 2012 23:26:57 +0000

Welcome to the home of TeamLeanSupreme!! This is an Interactive Community of Fit for Life, Believers and Achievers. You will find great information here to help you with goals , in health, exercise, nutrition, life, and success. To find out more about us, please click here. Feel free to contact us with any questions! Please add us Facebook & follow us on Twitter! Don’t forget to check out the informative TEASERS we have below the next post.

WORLD OF CARBS. THE GOOD & THE BAD

Coach J — Wed, 18 Jan 2012 23:27:38 +0000

I want to clarify that everyone needs carbs, theyare NOT bad for you! In fact they are an extremely important part of human nutrition.

Carbs give energy and provide the vitamins, minerals, and phytonutrients necessary for good health. Eating the wrong kinds of carbs on a regularly can be harmful.

Carbs are broken down into sugar or glucose, which is the body’s fuel. If you’re eating to get energy for physical activity right away, simple carbs — pasta, white bread, processed cereals, and the like — work well.

If someone is heavy, wants to lose fat on their body, or wants to manage weight, it is smart to choose high-fiber carbohydrates. Carbohydrates with little fiber break down quickly. Those foods with carbohydrates trapped in fiber take longer to break down. The rate at which this happens can be represented on what nutritionists call the glycemic index.

Foods high on the index turn to glucose fast. But that speed can cause a spike in levels of the hormone insulin, which the body needs to process glucose into physical energy. Foods low on the index — sweet potatoes, brown rice, leafy greens, fat-free milk — break down slowly and result in lower insulin levels.

‘Bad’ carbs are a leading cause of obesity, diabetes, heart disease, cancer, high-cholesterol, and several of the other serious health problems we face in modern times. What are ‘good’ carbs?

The simple answer to this question is this: good carbs are unprocessed carbohydrates in their ‘natural’ state – or very close to their natural state. In other words they have been minimally altered by man or machine (or not altered at all) green vegetables are the ‘ultimate’ good carbs. In fact, pretty much all ‘leafy’ vegetables and fruits fit into this category. Beans and legumes are also, generally, included on the ‘good carbs’ list, as are nuts and seeds. Finally, whole-grain cereal foods – including whole-grain breads and pastas – are considered by many to be good carb foods

Good carbs have these healthy characteristics:

High in fiber: helps you stay full longer (and avoid overeating), provides sustained energy,
Lowers cholesterol levels, helps to remove toxins from the body
Low glycemic index: stabilizes blood sugar levels and insulin production
High in nutrients: natural vitamins, minerals & phytonutrients promote health and help to prevent chronic disease
Low ‘energy-density’ (except nuts & seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance
Greater ‘thermic effect’: naturally stimulates metabolism and promotes fat loss

Many popular weight loss diets incorporate good carbs into their eating plans because they are so effective at lowering insulin production and stabilizing blood sugar levels. Also, because of their high fiber-content, good carbs make you feel fuller and help you to avoid overeating – a major problem for many people trying to lose weight safely

To sum it up, the following food types are generally considered to be good carbs and should make up most or all of your carb intake:

whole vegetables
whole fruits
Beans
Legumes
Nuts
Seeds
whole cereal grains

What are ‘bad’ carbs…

Bad carbs are refined, processed carbohydrate foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and more ‘consumer friendly.’

Most baked goods, white breads, pastas, snack foods, candies, and non-diet soft drinks fit into this category. Bleached, enriched wheat flour and white sugar – along with an array of artificial flavorings, colorings, and preservatives – are the most common ingredients used to make ‘bad carb’ foods.

Bad carbs are harmful mainly because the human body is not able to process them very well. Our hormonal and digestive systems developed over the course of millions of years. Yet only in the past 100 years or so have humans had access to these highly-processed carbohydrates in abundance. Our bodies simply didn’t have time to adapt and evolve to handle the rapid changes in food processing.
Because of this, most of the processed carbs we eat wreak havoc on our natural hormone levels. Insulin production, especially, is ‘thrown out of wack’ as the body attempts to process the huge amounts of starches and simple sugars contained in a typical ‘bad carb’-based meal. This leads to dramatic fluctuations in blood glucose levels – a big reason why you often feel lethargic after eating these unhealthy meals.

Also, it’s important to realize that most processed carb foods provide only ‘empty’ calories – calories with little or no nutritional-value. Eat enough of these empty calories and your body will quickly turn them into extra bodyfat, as anyone with a weight problem already knows all to well!

The regular consumption of large amounts of high-sugar, low-fiber, nutritionally-poor ‘bad carbs’ eventually leads to a much higher risk of obesity, diabetes, cancer, heart disease, and more. It’s pretty clear that the abundance of processed carbs and unhealthy trans-fats found in so many foods is a major cause – if not the biggest cause – of many of our modern chronic health problems.

What can good carbs do for you?

Simply put, if you eat only good carbs you can avoid many of the health problems that plague millions of people around the world .

You will be healthier and fitter
You will feel better and have significantly more energy.
You will lose most or all of your excess body fat.
Most importantly, you’ll be able to get more enjoyment out of your body and your life!

Simple tips for incorporating good carbs into your diet

Cut out as much ‘junk food’ from your diet as possible. This includes pretty much all chips, candy, soft drinks, etc
Avoid – your intake of refined-flour baked goods, including
non-whole-grain breads, bagels, doughnuts, cupcakes, brownies, cakes, etc. Also, throw out the processed, high-sugar breakfast cereals – stick to whole-grain cereals and oatmeal.
Buy a variety of fresh fruits and veggies and begin to include at least 1 or 2 servings with each meal. Also, avoid getting hungry (and overeating) by snacking on fruit or cut-up veggies throughout the day – a single large apple can easily curb hunger.
Try to eat a serving of leafy green vegetables at least twice a day. Also, eat a variety of other colorful vegetables as often as possible.
Use nuts and seeds as healthy, portable snacks you can carry anywhere. Also, they can be used to add flavor and ‘texture’ to many different foods (especially salads).
Eat a serving of beans or legumes at least 1-2 times per day. The dozens of different types of beans and peas can be used in hundreds of healthy recipes. Also, consider buying or making bean sprouts – they are considered to be some of the most nutritionally ‘powerful’ foods available!
If you buy grain products – including breads, cereals, crackers, pastas, etc. – always choose whole-grain options. Just make sure that ‘whole-grain’ is the first word in the ingredients list and you’ll be fine.
When possible, always choose organic foods.

Have you ever thought about maintaining your body with healthy carb choices? Are you interested in the information provided on here? If your looking to change your health, please take a close look at our NUTRITION tab on our navigation bar for more ideas. Also, leave a comment or contact us with any questions. We’re here to help.

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The Glycemic Index and it’s Importance Part 1

Coach J — Mon, 19 Dec 2011 17:23:53 +0000

Eating foods that are low on the Glycemic Foods List may help you live a very long and healthy life. Why is that important, well, it’s really up to you to decide!

If you don’t start making the smart food choices in your life now, what will happen when the bad choices start catching up to you? I don’t think you’d ever want to find out.

I also want you guys to understand that I could get more detailed but that’s not the point here. I just want you to get a quick understanding of it in lamens terms. There are tons of articles out there on GI but I want to go over the highlights with you so you can build a solid and healthy foundation to stand on with your food choices.

This is the beginning of a series of 4 parts about the Glycemic Index. I decided to break it up into into quarters, so I could give you bite sized portions that you could gobble up. The four parts will be broken up in the following order above

So, what is the Glymcemic Index? Well, simply put, it is a measure of the effects of carbohydrates on blood sugar levels. Most humans as a whole, consume large amounts of bad carbohydrates which are breads, pastas, and grains.

There are of course also good carbs in vegetables and fruit. Most of which have a great ranking on the GI scale. However, I will mention that there a some of these that are high on the GI list like corn, watermelon, and potatoes to name a few. I will cover more of that in part 2 of this 4 part series.

Moving on, our bodies break down all of the carbohydrates during digestion very fast. What happens in turn, is a release of glucose that flows rapidly into our bloodstream. Actually, whatever foods we consume actually has a GI value. Let’s concentrate on carbs for now and how that affects you. Well, there are different types of carbs we eat and depending on what type you have, your glucose can be released into your bloodstream at a slower rate, thus having a lower GI number or level. This is good because, the lower your GI number, the better it is for your body. Especially for those that are either diabetic or prone to diabetes because of family history.

The lower your insulin demand is, the better it is for your body. Concentrating on consuming foods that are low in the GI value or number may improve your blood glucose control during the term of your life. I’m not going to go over in detail how the GI of food is defined because this could take forever. In short, it is determined by a 2 hour response curve of an average humans body to a certain food. Test subjects are ran for each type of food and in studies they assign a GI number to that food and place it according on the GI foods ranking list.

The GI is ranked on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.

Please stick around and keep up with this 4 part series and find out how you can control your weight with healthy food choices from the lower end of the GI list. If you would like to increase your chances of preventing diseases like coronary heart disease and diabetes, I will cover that too. Please remember that a diet that is low on the GI list has been shown to help control appetite and delay hunger which leads to weight control.

Have you ever thought about maintaining your body with healthy food choices? Are you interested in the information provided on the Glycemic Index? Please check back on this site for the following 3 parts of this 4 part series on the GLYCEMIC index and it’s importance to helping you live the longest life possible. If your looking to change your health, please take a close look at our NUTRITION tab on our navigation bar for more ideas. Also, leave a comment or contact us with any questions. We’re here to help.

6 Life-Changing Habits Successful People Do

Coach J — Sun, 18 Dec 2011 05:07:56 +0000

1. They never have excuses. They use laser focus to achieve their goals on a constant basis.

2. They give back to others. Studies show that the most successful people on earth give back to their communities.

3. They commit to waking up early. “Early to bed and early to rise makes man healthy wealthy and wise.” SO TRUE!!!

4. They have incredible belief in themselves. Unwavering belief they will succeed in their dreams.

5. Their ability to persevere. They don’t get discouraged. Any small failure is seen only as an obstacle to their success.

6. They take risks. All successful people have taken a risk. If you never take that leap of faith, you will never know.

What are your habits? Are they currently preventing you from achieving your goals & dreams? If your looking to change your health, please take a close look at our NUTRITION tab on our navigation bar for more ideas. Also, leave a comment or contact us with any questions. We’re here to help.

SLAP THE PEOPLE, WHO DON’T BELIEVE IN YOUR DREAMS

Coach J — Thu, 15 Dec 2011 19:08:34 +0000

It’s going to happen. There will be others that don’t believe in your dreams. There will be people along the way that will try to knock you down. They might even succeed a few times, but it’s your job to get right back up and shove it right in their face. Matter of fact, why don’t you just slap them in the face with your dreams and prove them wrong.

People are going to everything they can to hold you back. They want to keep you from achieving your dreams. They want to tell you that it’s not possible. They’ll tell you to get your head out of the clouds. I say, forget them and the negative bus they drove up in.

If you have dreams, follow them. Live them out. Create new dreams and keep on living the life you’ve always wanted for yourself. Do you really want to sit idle and let life pass you by? Who’s stopping you? Well, honestly, it’s you!!!

I cannot begin to tell you how many people have called me a dreamer and it used to bug me because I thought in the back of my head that I was wrong for being a dreamer. Being a dreamer got a bad rap because somewhere along the line, average people with average goals, thought it would be great to pass on to their family members that being a blue collar worker was something to be proud of. It is to a certain extent, but I’d be hard-pressed to find an individual that said, they could die happy because they followed their dreams of being a factory worker for 40-50 years and can now retire with a little bit of money and a whole lot of ailments and pain.

Dreams come in all sizes and shapes. You can have love dreams, financial dreams, family dreams, career dreams, health dreams and fitness dreams. Since this is a fitness/health blog, I’d like to focus on that for now. What are you dreams for your body? How do you want it to look? What famous celebrity would you like your body to look like? What are your dreams for health? What kind of food choices will you make to create a healthy body that runs efficiently everyday? Do you want to retire at an early age and have excellent health? I know I do. Think about all the changes you need to implement into your life now, to make those dreams come true.

If having premium health and living a long life, to see your grandchildren graduate is your goal, then focus on eating right and exercising. Focus on your vitamin intake and how chemical free food products can lengthen your life span. You were given one body and it is a temple. You have to respect your body. It is the vehicle that will take you through life. I have these same dreams for my body. The great thing about this, is that my dreams directly affect those I love the most. I cannot stand to think about leaving this world early because I let my health slip away. What would I miss out on???

What are your dreams? Don’t let others sway you from your goals & dreams? We’re here to tell you that you can if you can CONCEIVE IT, and DREAM IT, then you can ACHIEVE IT. If your looking to change your health, please take a close look at our NUTRITION tab on our navigation bar for more ideas. Also, leave a comment or contact us with any questions. We’re here to help.

COMMIT TO THE CHALLENGE & CHANGE YOUR LIFE!

Coach J — Wed, 07 Dec 2011 16:16:21 +0000

GOAL: KEEP WEIGHT OFF/LOSE WEIGHT/LIVE HEALTHIER - STARTS: 12/1/201 ENDS: 12/31/2011
This year is a time for change. December is notorious for bringing upon on that dreaded Holiday bulge. The pounds pack on and before we know it, the new year has arrived and we’re scramblin’ to lose the weight we just gained. Well, let’s make it a December to Remember!!!! Join Coach Lauren and I as we take December head on with fitness and health goals that’ll fuel us for a great start to 2012!! Please click here to continue reading.

Your Body Temperature is too Low? WTF?!?!?

Coach J — Wed, 07 Dec 2011 16:14:54 +0000

Why in the world would your body temperature be too low? How is exactly is that stopping you from achieving the ideal body, you’ve been wanting for yourself. Is it because you’re not exercising enough? It could be, but that’s not the answer. Could it possible be that your heater isn’t turned up high enough? No, that’s not it, but you’re closer than you think.

Let me explain. You see, we all have a temperature inside of us. Not the literal kind where you put a thermometer in your anal cavity and get a true reading, but the temperature in your head. Let me elaborate a bit more. Here’s an analogy that will shed more light on the subject.

In your home right now you have a heating/cooling system. When it gets too cold in the room, you’re heating system will kick in and bring the temperature up to a comfortable level of degrees that you had set it on. Amazingly, when it gets too hot in the room, your cooling system kicks in a brings the temperature down to that same comfy level of degrees you had set before.

What did you notice here? I noticed it. Think about it. No matter what happened, cold or hot, the system would bring it back down or up to the exact degree you had chosen for optimal comfort. So here lies the question. How the heck does your body temperature being too low affect your success?

Well, in your head is your temperature right? We can also call it your setting or benchmark. You can also call it your blue-print or set-point. If you set that too low, then you can never achieve what it is you want in life. Reason being, is because if you want an athlete’s body and the best health you could possibly have, and deep down inside, your system is set too low, your brain will unconsciously bring you back down to that level of comfort. If you never believe you can have an amazing looking body or incredible health, you will not get it.

That’s the key here, believing. Your system will kick right in every time and bring you right back down to your comfort level of being in the state you are in right now. You have to understand this concept if you want to achieve success in your journey of fitness and health. I have news for you. You’re stuck in your body for the rest of your life. Why not make it the best running and functional body that it can be? Why not make it a body that you can take you into your elder years without any ailments or disease? Only you can answer that. Be honest with yourself.

Guess what’s so incredible about this concept? It’s the fact that we have all kinds of temperatures in our heads that apply to all aspects of our lives. I’ll just use financially, as an example. Let’s just say that you decided that you wanted to re-calibrate your brain and raise your thermostat. So that you could make $100,000 annually, you could do it. You really could.

See, unfortunately, most people underestimate their abilities and what they can accomplish. They never eally push themselves past their limits. The key here is you have to believe it. You have to believe that you were given the opportunity to create whatever you want in life for yourself. Just like that old saying goes, “I’ll believe it when I see it.” Well, that’s a bunch of B.S.!!!!! It’s more like, “I’ll see it when I believe it.”

Your body and health is where it is right now because you got comfortable. You got comfortable with who you are. You set your body temperature too low. In order to get that dream body and optimal health for yourself, you have to change your settings. You have to believe. Once you can understand this concept and realize that you have to change that dial for good, then and only then will you see the results you desire. It will be then that you will believe you achieve anything you want in life.

Is your body temperature too low? How about other aspects of your life like family, money, love, success? If your looking to change your health, please take a close look at our NUTRITION tab on our navigation bar for more ideas. Also, leave a comment or contact us with any questions. We’re here to help.

ZIG ZAG DIET MELTS FAT

Coach J — Wed, 30 Nov 2011 18:18:53 +0000

The Zig Zag Diet is an amazing weight loss technique that will surely melt the fat off of your body. The key to this plan, is to do it correctly and incorporate lots of cardio. If you plan on going this route make sure you have a fantastic cardio routine in place for you to utilize.

Here are just some of the fantastic things that the Zig Zag diet can do:

#1- Drop your body fat % at a quicker rate

#2- Burns fat at a faster rate, than a diet of eating low calories most of the time.

#3- Most importantly, you will be able to maintain all of your muscle in the process.

I’m just going to show you the ZIG ZAG diet that I am using and will be using for the next few months. This one involves eating a low amount of calories for approximately 2-3 days. Then switch over to high calories for the next 2-5 days, then repeat. What’s important to remember here, is to have a higher intake of carbs on your high days. Same goes for your fat intake. Your protein intake should remain the same on all days, whether they are low or high. This will allow you to lose fat at a higher rate and still keep your muscle in the process. Remember, you want to keep your muscle because it is what burns your fat all day long and while you are sleeping. You do not want to over look this. Maintaining protein levels for all days is very important!

PLEASE NOTE: That I use this method with the FAT BURNER PLAN and some aspects of the 50/30/20 PLAN. These are previous posts I wrote about before.

On your low days, you want to generally avoid eating starchy carbs like pasta, rice, bread, and things of that nature. However, because you have the high days to fall back on, you can then incorporate those starchy carbs into the mix on those high days. What this does, is keep you metabolism revving and running smoothly. It will continue to burn fat off your body at a rapid pace, which is exactly what we want. For this type of Zig Zag Diet, you should eat about 5-6 meals a day. Make sure to space them throughout the day.

This is what my 2 Low calorie days look like:

Meal #	calories – protein/carbs/fat grams	Contents:
#1 7-8AM	660 – 65/55/20	Standard oatmeal: 1 cup of plain oatmeal, 1 TBS raw honey, 1/2 tsp of cinnamon. Morning Smoothie:1 scoops of chocolate whey protein mixed with ice and water. (I also take fish oil capsules for good fat intake)
#2 10-11AM	320 – 35/12/15	5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice.
#3 1-2PM	320 – 35/12/15	5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice
#4 4-5PM	320 – 35/12/15	5 oz of chicken breast, raw mixed vegetables, 1/4 cup of brown rice, 1 TBS of extra virgin olive oil. NOTE: Last day of the low phase, eliminate the rice
#5 8-9PM	225 – 25/0/14	1 scoop of chocoalte whey protein, 1 scoop of Chocolate Shakeology mixed with ice and water. NOTE: you can substitute a 1/4 cup of oats on the first low day for this meal.

Totals:

1,845 calories, 195/91/79 (last low day: 1,725 cal)

This is what my 3 High calorie days look like:

Meal #	calories- protein/carbs/fat grams	Contents:
#1 7-8AM	660 – 65/55/20	Standard oatmeal: 1 cup of plain oatmeal, 1 TBS raw honey, 1/2 tsp of cinnamon. Morning Smoothie:2 scoops of chocolate whey protein mixed with ice and water. (I also take fish oil capsules for good fat intake)
#2: 10-11AM	440 – 35/42/15	5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
#3: 1-2PM	440 – 35/42/15	5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
#4: 4-5PM	440 – 35/42/15	5 oz of chicken breast, raw mixed vegetables, 1 cup of brown rice, 1-2 TBS of extra virgin olive oil.
#5: 8-9PM	320 – 25/23/14	2 scoop of chocoalte whey protein, 1 scoop of Chocolate Shakeology mixed with ice and water. NOTE: you can substitute a 1/4 cup of oats on the first low day for this meal.

Totals:

2,300 calories, 195/204/79

PLEASE NOTE: This is what I use and it has been working great for me. As with any other type of diet, please feel free to monitor how it works with your body. I use other types of proteins as well like, turkey, tuna, salon (more fatty), and on occasion will use lean beef. There are also a bunch of other whole grain carb foods that I use other than brown rice, like quinoa, and other whole grain breads.

I’ve had really good progress using THE ZIG ZAG method of: 2-low, 2-high, 2-low, 3-high. Then I repeat it all over again. This is what I call METABOLISM CONFUSION because it is essentially tricking my metabolism so that it doesn’t go into a set rhythm. It’s always changing and that’s what’s key to making this work.

So, if you want to to switch some of your high days to 3-4 days, then go ahead. I do it. I always keep my low days at a maximum of 2 days because the 2nd low day for me is when I experience the most fat loss, which is crazy! If I went to a 3rd low day, my body would just go into starvation mode and hold onto my fat. By then my metabolism would have slowed up because of all the low days in a row.

My tips to you is to tinker with your high days (to confuse your metabolism) and keep your low days constant. You want to do this to avoid homeostasis. This is when your body recognizes your eating pattern and plateaus. Once that happens, your fat loss will cease and that’s not what you want to happen.

The last few things that I wanted to mention to you, is to make sure you do lots of cardio. This is very important to this diet plan. Cardio will keep your metabolism running very high and will burn the fat off even when you are in you high days of calorie intake. If you do not do cardio, then you will surely gain weight. Make sure to at least do cardio every other day. You can’t just eat like this without exercise and expect to lose weight. Make the commitment to do your cardio!

On your high days, please don’t feel so restricted. It’s ok to go a bit higher on carbs on your high days, just as long as you a maintaining your intake on your low days. That doesn’t mean I want you to pig out on your high days. It’s ok to be liberal, but please keep any eye on your calorie and fat intake (bad fats).

Lastly, depending on the type of body you have or desire, you can choose a calorie range that will fit for you. I just gave you an example of mine in the charts above. Obviously with a higher calorie intake, you body mass will be bigger. You will be trim and have a low fat percentage whichever calorie amount you choose.

PLEASE NOTE: That I use this method with the FAT BURNER PLAN and some aspects of the 50/30/20 PLAN. These are previous posts I wrote about before.

Are you trying to lose fat? Do you want to do it the right way instead of the quick fix? Please take a close look at our NUTRITION tab on our navigation bar for more ideas. Also, leave a comment or contact us with any questions.

What Motivates You???

Coach J — Sat, 19 Nov 2011 14:52:41 +0000

One of the biggest questions you will have to ask yourself is, “What motivates me?” Let’s think about that for just second. “What motivates me?”…….hmmmmmm……still thinking. Here it is, there is a lot that motivates me, personally.

The other question is “What exactly that it is that you want from life?” Is it giving back to others on a regular basis? Is it being happy, smiling, & laughing everday? Is it a successful life with an abundance of wealth? Is it your loving/beautiful family and spending more quality time with them? Is it achieving anything you ever wanted in life? Is it having a healthy and fit body? If you’re like me and most others out there, the answer is all of the above.

Let’s go back now to the original question at hand. “What motivates you?” The real answer lays within you. It is up to you to find out exactly what motivates you. What drives that inner force inside of you to take the necessary actions to turn whatever it is that you want into a reality. Since this site emphasizes on health, fitness, and life principles, let’s take a look at what could motivate you if you wanted to be healthy.

Keep in mind, these are just from my perspective.First off, living a long life would be on the top of my list. I would also like to to be in fit shape, so that wherever I walked around, I would feel great with alot of energy and ready to tackle anything on. Being fit would allow me to have a great social relationship with my wife, son, family, and friends. Being fit would allow me to wear whatever I wanted without being self conscious about what to wear and how to wear it. Being fit and learning about healthy ways to eat and diet, would open up doors for me that never use to be there. Things like entering the health and fitness world for a career, whether it be for a company or independently. All of this motivates me. Of course, this is just scratching the surface.

Let’s dig a bit deeper and you’ll find that bit of resentment. The resentment you have towards the way things may have turned out. You may not be a successful as you planned. You may not be as wealthy as you planned. You may not have the perfect relationship like you planned or the family like you’ve been wanting. You may not have the perfect body and weight that you’ve envisioned for yourself. I could go on and on. Well, you can use every ounce of that resentment and turn it around to fuel your fire.

It’s natural to have resentment because we didn’t hit our target goals. That’s our subconscious telling us that we need to strive to work harder on ourselves daily, so that we can achieve our hopes and dreams. Hopefully, life has beaten anyone down so much, that they don’t believe in that anymore. Without big dreamers and big thinkers, the world would be in alot of trouble, very drab and downright ugly. My dreams motivate me.

Now let’s, go even deeper, let’s go to the core. Personally, I find that there is the emotional side of me that is yearns to be heard. It’s screaming, “I need self-confidence!” We all need that, it’s vital to being successful. I also think about my family and how much I love them. My wife and son is my biggest reason of motivation and I’m sure the same goes for Coach Lauren. Family is the driving force behind what motivates both of us.

It’s also natural to want people to be proud of you and your accomplishments. It’s a reassuring feeling that feeds our self-confidence. We thrive on it. Who doesn’t want to make their mom or dad proud? Their spouse and kids proud. We love these people unconditionally and deep down will always want their approval, whether we would like to admit it or not.

Personally, when I am working out everyday and also putting in the time and effort into making my dreams come true, whether it be financially or by giving back to others, here’s what I always think of. “What will my legacy be?” Sounds kind of odd to hear that word, but focus on it for just a second. Legacy. Your legacy is what you will be known for. It’s everything that you will contribute to this earth. Your legacy will be what you make of it. It’s your life’s accomplishments. Your legacy will be what people remember you by. Ever hear that saying,:

”People may not remember what you did or said, but they will remember how you made them feel.”

That is all part of the legacy that you will leave behind for your children, grandchildren, and future generations to pass on. Giving back, helping others, changing lives, helping others be fit and healthy. It is this legacy that motivates me. What motivates you??? Is your health and fitness your biggest concern in life and you’re having a hard time finding motivation? Don’t worry, you’ll find it. We’re here to tell you that you can do anything you want in life. We’re here to help.

50/30/20 SHREDS the FAT!!!

Coach J — Fri, 18 Nov 2011 02:47:03 +0000

So, you’re probably wondering, what is 50/30/20. Is it how many reps I need to do? Is it how calories I need to eat in a day? Not really, but close. Before we move on, I want you to know that implementing this with the FAT BURNER plan will get you amazing results, especially if you’re looking for fat loss. I’m going to break it down so it’s easier for you to understand.

If you add all of these together, it totals 100 exactly. What each number represents is a percentage of what you consume in one day.

50% is what you consume in protein

30% is what you consume in carbs

20% is what you consume in fat

These are the 3 categories of what’s in the foods you eat. We all know how bad a high fat intake can be. What most of you may not know, is that a heavy consumption of carbs can totally ruin your diet. A surplus of those carbs running around in your bloodstream and your body will turn those carbs into fat for storage. That’s a big NO-NO. That’s why it’s critical to limit your intake of carbs along with fat, especially if you are on the FAT BURNER PLAN.

What’s funny is that these corporate companies have found clever ways for us to consume their products by calling things low fat or nonfat. Yes, it’s true that they are only a 100 calories and non fat, but I’m betting that they have alot of carbs. You may not know it at the time, but these types of products will only derail your fat loss.

Let’s go back to the numbers of 50/30/20. Just so you know, they are measured in GRAMS. Coach Lauren and I both use a very easy site called MyFitnessPal.com to track our daily food consumption. This is key to your success, if you are following the FAT BURNER PLAN. Our advice, is to make a very strong effort to track your food. With a free site like MFP, it measures all your food for you in GRAMS. It’s a WIN-WIN. Read My review of MyFitnessPal.com here.

So why is it important to take in 50% protein per day? Well, it’s because protein is a fat inhibitor. It prevents fat from building in our bodies. It helps build our muscles into strong, lean, and fat fighting machines. You see, when we feed these muscles regularly with a great dosage of protein, we send a message to our metabolism, to take the fat away.

Why is that so important? When our metabolism is running high from the cardio workout or weightlifting program we just did, our metabolism says, “hey I need to burn something?” It’s first reaction is to go for either fat or muscle. When your muscles are fed all that protein, just think of it as shield from your metabolism. The protein will deflect your metabolism from burning all that muscle you just worked so hard to build up. What’s great about this, is that your metabolism is relentless and won’t stop until it burns something. Guess what it’ll head towards? That’s right, it heads over to your stored fat and started burning away. That’s why it’s imperative to get a daily intake of 50% protein.

For you ladies out there, that are probably thinking, but I don’t want to have alot of muscles and look like a bodybuilder. You couldn’t be any more further from the truth. Look it up on Google anywhere. Everyone will say that muscle burns fat. It’s just muscle, lean muscle. The only way a woman can get super buffed like a bodybuilder is to take extremely high amounts of protein along with very heavy sets of weights in all the reps they do. No need to worry ladies. Coach Lauren is currently doing the P90X classic version and doesnt’ look like a bodybuilder and never will. She looks lean and trim. She knows that by building that lean muscle under her skin and feeding it with protein, that she has turned her body into a FAT BURNING FURNACE.

For the guys out there like me, this is a fantastic plan as well. It’s really perfect for any gender for fat loss. Men, however, are different. Our bodies genetically, react different. Our testosterone levels are much much higher than women. So, while we are burning all this fat off our bodies, we are also building strong and lean muscle that starts to carve out on our bodies. This is turn, makes us look fit and healthy like athletes. In the short time that I’ve been doing this, I went from a Santa clause belly (LOL), to my chest sticking out further than my stomach (that has gone done alot). That’s saying alot.

Another thing to remember about feeding our muscles and having them run at full capacity, is that muscle burns fat. If you can remember anything, this is it. So simple, but true. A super bonus to all this muscle building, is when you are sleeping with all this great muscle, your body in turn burns fat all night long. Something you cannot get from just doing cardio alone. This is also why I love the P90X program. It helps you build that ever important muscle. So to sum it up, cut down on your carbs and up your protein. We also found that drinking Shakeology daily, has helped us both out tremendously. The 50/30/20 daily intake is essential to the FAT BURNER PLAN.

Please note: You must run a calorie defecit with 50/30/20 if you want to lose weight. For more info info on that, please refer to the FAT BURNER PLAN.