Archive for the ‘Additional Resources’ Category

If at first you don’t succeed….

So I have talked many times about the importance of and trouble with exercising when traveling.

I travel a fair amount usually once or twice a month. When you have a tight program like mine, where I have workouts and meals scheduled every day it can be very disruptive to up  and leave your routine. For example, I have cardio Monday morning, and Muay Thai Monday night.  Well, if I am traveling, I obviously can’t make class that night, so it becomes more important not to miss morning cardio too.

The cost of missing both workouts is devastating to my nutritional plan and metabolic rate. Also, my muscles get too relaxed and they forget that I have goals in mind for them.  When I do finally return to my routine they need time to catch up.  This is the equivalent of taking two steps forward and one step back.

Now some may argue that your body can often use a break to recover.  The assumption there is that we all over train, and do not give our body’s enough calculated recovery during our normal routines.  My rebuttal would be that after 6 months of beating the shit out of myself, and working with a number of professionals including doctors and chiropractor, I now have a sense of what is “enough” for me.

So what I am really getting at today is that over the last six months, I have really struggled with traveling, and keeping to my routine, and not paying a price when I get back.  I am the first to admit how hard it is to not eat things that are easy or convenient simply because you are out of your element.  You can’t go home and cook, or prepare you meals ahead of time.

With the help of Amy Henry of Venice Nutrition, I have learned to keys to my success. One is to eat something every 3-4 hours.  This will help keep my blood sugar stable. ( you can learn more about why that is important on Atlantafatboytv on YOU-Tube, or at The second is how to read a food label and make better choices.  Believe it or not, with the right knowledge you can eat food that is made for you AND convenient.

Also, I have realized the importance of making certain declarations. Such as, ” I am going to workout every day I am traveling”.  And then realigning and planning around that declaration.

This is the first time in six months, that I have stuck to my plan.  But, it is SOOOOOOO worth it! I feel like I have made a huge breakthrough for myself. I am moving toward a truly healthy lifestyle, not just a diet or program.  The distinction by the way is that the former is never-ending and the latter has an established time line associated with it.

This week, I have not missed a workout, and I have stuck to my”plan”, meaning I have found ways to be me wherever I am. Live my lifestyle where ever I go.

Can you do the same?

Today was day of nutrition.

How do you know that what you’re buying in the grocery store is actually what you’re supposed to be consuming?  Have you outlined your fitness goals for the next 12 weeks?  How many calories should you be taking in?  How much exercise is too much? How are you sleeping at night?

All of these things may seem separate but they are not.  Your nutrition is key in achieving your goals.  I learned this first hand during my last 12 weeks session.  I worked out plenty, high intensity, cardio, plyo, yoga, fight classes, etc…I also, used some high-end supplements, I watched what I ate.  I stayed away from junk, no sweets, cut back on coffee, no pizza, or garbage food low in nutrients.

I didn’t matter.  I still missed my goal.  Not this time!  So I went to the grocery store today with Amy Henry of Venice Nutrition and she helped me get a few things straight.  Check  out the videos when you get a chance.  They are not long, but very informative.  Here is the introduction.

Eating the right foods, at the right times, in the right portions is the real key here.  You can have almost anything you like if you know how to combine it with other things, and make it a complete meal.  Talking with Amy earlier, I realized she gets all kinds of requests.  People who don’t want to give up their comfort foods.  So Amy, being awesome like she is, comes up with creative ways to blend those foods properly.

So, what ARE your goals?  How may calories ARE you supposed consume every day?  How often are you eating? How do you know they are the RIGHT portions? What are you doing to make sure you don’t miss your goal?

A taste of my new plan….

This is a small taste of what my nutrition plan looks like.please don’t get the wrong idea, there are thousands of things I can eat.  Venice is great at figuring out what you already liek and buy, and giving you suggestions on recipes and substitutes.

When I met Amy Henry, and you will too if you are a regular reader, she told me her success story and that she’s been using Venice for years. She uses the recipes and principles for the whole family.  It’s great!

I know when she starts blogging here, you’ll find out how cool this really is.

Well, check out the plan below and let me know what you think

5:30 Meal – 1.25 scoops of EAS Protein, 1  banana and 1 tablespoon of natural peanut butter.

8:30 Meal – 1.5 cups of 2% Greek yogurt, 1 cup blueberries and 10 almonds

Meals at 11:30 and 2:30 should be:

Salmon (protein and fat) 5 oz and 1/2 cup of brown rice

Chicken breast – 5 oz, 2 cups broccoli w/ 1/2 tablespoon of extra virgin olive oil and 1 cup skim milk

4:30 meal

1 can tuna, 5 almonds, a 4 oz apple

8:30 meal – go for high quality – see if you can do a full meal – egg whites and eggs with berries or add spinach and onions and tomatoes to make an omelet.

Nutrition maybe the key! Venice Nutrition is going to help!

So over the last 10 weeks I have been taking classes, working with a trainer (Craig Hragyil), and eating clean. I drink over a gallon of water a day, and I get plenty of rest.
I feel like I should have lost more fat by now.

Nutrition is the most complicated, and the most important part of the equation. If you are taking too many calories in, you get bigger. If you are taking too few in, you breakdown muscle, and slow your metabolism.

So there is really very little room for error, and I feel like maybe I have been in it. So it’s time for professional help.
Amy, from Venice Nutrition will be sponsoring me for the next 6 weeks.

She has offered to help with education, menus, metrics, and even GROCERY SHOPPING! Sweet! Amy has her own Fat to Fit story which I am sure she will share with everyone soon. (She is going to be guest Blogging from time to time)

After signing up, we had an hour consultation with Amy. She went over the Venice nutrition handbook with us,and helped us get started on-line.

When you sign up on line, you get access to a wealth of information. I have just begun to get into it, but so far it looks awesome.  Check out the link on the Right to look at her site.  You’ll be amazed!

Stay tuned for the new experiences. Fun with Food!

Fast Twitch

Lately I have been taking a class called Fast Twitch at The Forum (see link on the right).  This is a class in which there are stations set up, and you perform the exercises at that station for a given period. This is a non-stop action class that lasts one hour during the week ( upper body, or lower body Classes), and one hour and fifteen minutes on the weekend (total body).

Fast Twitch is attractive to me for several reasons. First off, it is very challenging.  You have several weights, and resistance bands to use at each station, so you use what is appropriate for you. Everything is essentially to failure.  So, no matter what level you are at, you never master the station completely.

Second, the class is ever changing. The intervals change, the exercises change, and the rotations change.  There is no way to adapt to the class. Your body is forever guessing.  Roman, also throws in some cardio to keep up your heart rate.

Another word on Roman.  He is AWESOME!  He is full of positive energy, running around the class giving direction, and encouragement.  He also makes a custom soundtrack that he plays during the workout.  It makes the experience so much better!  He keeps things in motion, and makes everyone feel like they belong in this class regardless of their level.

The last thing I love about Fast Twitch is that it requires very little thought.  I can almost “check out” for an hour.  I mean I go into this mode where I am so focused on the task at hand, that nothing else matters.  When I leave, I am not only exhausted, but totally euphoric!

I would recommend this to anyone!  If you live in the metro Atlanta area, you need to come and try a class.  It is $20 for non-members, and $15  for members.  You can buy packages where the price goes down, based on volume.  This does not replace personal training, but if you can’t afford personal training, this is the next best thing!  Also, for those of you outside of Atlanta, if you find yourself here for business or whatever, you should not neglect your workouts.  So, please let me know when you’re in town, and come try a class with me.  You won’t be disappointed!

29 days to go…..Will I make it?

I have 29 days left in this year.  I have 24 lbs to lose. I am leaving for the holidays on Dec. 18th. WOW!

Looking forward the only way to succeed is to have a strict plan, and be rigorous.  It can be done, and I can do it.

My plan, is to stay at 1800 calories per day. 6 meals. 35% protein, 35% carbohydrates and 30% fat.  AND WORK MY ASS OFF IN THE GYM!!!!!

Lucky for me Craig is going to help me with that.  Today I thought I was going to pass out.  This was, seriously, the hardest workout we’ve had in awhile.  I had a couple of personal bests during it though.  First, I was able to run for 30 seconds at 6.0 mph/ 15 incline.  That is a lot for me. I did it for 3 full sets too!

Second, I was able to do keg sit ups and press, alternated with dumbbell fly’s and presses.  For those of you who have not been following me, I have had an injury to my left pectoral muscle, and have been compensating with my shoulder, and lat. So to be able to do three super sets of these exercises is a great accomplishment for me.

I finished with the training, and then walked for 30 minutes on 15 incline.  I burned another 430 calories.  followed by 10 minutes of stretching.  I feel great, and am looking forward to yoga tonight.  As I have mentioned in the past, yoga is great for burning calories, muscle recovery, and injury prevention.  I personally love it!

For those of you who are reading the blog and are also on Facebook, I have created a fan page.  Please become a fan.  Craig is on there, putting in workouts, and giving advice, putting in videos, and pictures. I know you’ll like it!

So, how many of you are planning for success in 2010?  What will your New Years Resolution be?  how will you achieve your goals this year?

Best and worst holiday foods.

According to Men’s Health Magazine, “The average person consumes an extra 600 calories a day between Thanksgiving and New Year’s, which translates to an extra six pounds of belly fat heading into 2010.”

Not me!!!!! I’m telling you after reading this article, there’s no way I’m going to sabatage myself.

Check out the link on the right.

What will you do to avoid holiday food traps?