Nutrition

A Question About Salt by Stephen Cooper

Question:

"Regarding processed meats (ie: sausage, bacon, deli meat, jerky)  I'm wondering how 'Paleo' she finds them to be in terms of weight/fat loss.  I generally try to stay away from them, because of the salt content, but am wondering if I could start incorporating them more into my diet.  As I look up more Paleo recipes, there seems to be a several which incorporate these foods (mostly sausage)... but they seem contrary to the paleo ethos of non-processing."

Answer:

Less processing is ALWAYS going to be better, as far as being non-paleo - it's kind of a gray area.  My best guess is that the cavemen didn't have the luxury of sausage and bacon as we know it, but you can bet they ate the parts of the animal that these meats come from.  From fat/weight loss and overall health standpoints I am going to encourage you to stick to lean (unless coming from grass-fed animals, which have higher Omega-3 levels), unprocessed meats.  In the event that you do choose to have sausage, bacon or deli-meat choose organic, natural, nitrate free varieties and look for brands like Applegate Farms, etc.  There are some really great venison sausages, chicken-apple sausages, etc. out there if you are willing to pay for them.  When you start getting into the more fatty meats - like bacon, understand that you are trading a great deal of protein for fat - I would suggest not having bacon/sausage/deli meat on a daily bases, but rather limit it to a couple of times per week and really be mindful of the ingredients that are added to the meat (lots of them have sugar, corn syrup, etc.)  Avoid packages that say "Jimmy Dean", "Oscar Mayer", etc.  :o)

 Let me know if this helps!!

-Amy

 

How to Shop Paleo at Your Supermarket by Stephen Cooper

Hey guys, have a look at Amy's blog post on how to shop for Paleo items at your grocery store...very helpful.

http://fuelasrx.blogspot.com/2010/09/paleo-grocery-list-lets-go-shopping.html

For those of you who are new to Boot Camp Pasadena, Amy Kubal is our Registered Dietitian.  I feel very fortunate in having her on our team.  She is very knowledgeable, experienced, and  a sweet person too. 

As compared to some other so called "boot camps" or personal trainers, who have unqualified meatheads selling you their pills and potions, we here at Boot Camp Pasadena actually encourage you to eat real food. (What a revolutionary idea!) 

Paleo Challenge Update

We are at day 4.  Some of you sent me your photos...and it was a good thing.  You want to make sure that you are showing as much skin as possible (within reason).  Meaning short shorts...not long baggy ones, and exercise bras for the women, not t-shirts.

Some of you have sent in specific questions which is great.  I will gladly forward them to Amy.

In the comment section, let me know how your eating, sleeping, and training went for yesterday and today.

Woman Loses 15 Pounds in the Boot Camp Pasadena Paleo Challenge by Stephen Cooper

My weight at the beginning of the challenge was at 169 lbs, knowing I had gained 18 lbs within 5 months after stopping the lactation/nursing process of my infant son. The weight gain became one of the factors of my depression.  I was accruing anxiety and panic attacks with the medications for my depression.  Having physical and mental limitations with my body, affecting me, I was not able to continue the boot camp due to my carpel tunnel and tendonitis of the wrist and arms.  This challenge made it quite the experience to attempt weight loss.  I was on my own, since I was not able to have a mentor or trainer monitor my progress.   Measurements were not taken before the challenge as I felt it would discourage me.  I allowed the fitting of my clothes to guide me and instruct me if I was either gaining, losing  or remained the same.

In my attempt to begin this change of a new beginning through Paleo, it turned into a great and much bigger challenge for me.   My exercise was very limited, it consisted of plenty of power walking, jumping rope, jogging, and running. Attempting to track my disciplines in writing was not an easy process.  Keeping track became a memorization tactic.  I would not call this a diet because I was still eating real food just not the extras.  This challenge became a family affair.  My partner attends the boot-camp and also joined the Paleo challenge. This began to motivate me, not to turn back or give up, though I had my moments.  This included our three children; how we ate, and how active we remained, along with sharing the same intake of foods we had to encounter for the challenge. Meanwhile accumulating the energy needed to pull us through.  The urge to cheat was always a thought, for the sake of the kids and ours.  With the cheating came the circumstances: the extra push and training the following day, or simply eating in moderation.  Parking quite some distance to get to and from our vehicle when going somewhere. Our eating habits that we become too familiar with according to our upbringing seem so natural and worth the good eats. 

Allowing myself to sleep the recommended time gave me plenty of energy to exercise and have three actual meals.  Learning from the Paleo challenge showed me that real food is just simple. The first two weeks and the last two weeks became the hardest.  The food portions became smaller and my hips followed.  I began to use a belt to hold my pants up, when before my hips and thighs would have sufficed.  I did not have drastic results at the end let’s just say I do not have the extras hanging off my body.  Final weight is 154 lbs, 15 pounds lighter,.  I was able to walk up a steep hill last night with no trouble while trick’or treating with my 21 month old felt wonderful.  I am currently able to go a few weeks without my medications for pain and my depression as my life modification has kept me occupied.  I would not consider this a diet.  The Paleo Challenge provides one with energy from morning to night.  I am glad I did not give up at week 2 when all my determination was out the door.

P.S.  We are planning our next Paleo Challenge which will begin on Jan. 3, 2011.  To get news of this Challenge, please sign up here.

Some concerns about eating. I've been back and forth with different routines. From no carb to cookie and now I just want to eat better. by Stephen Cooper

Question:

"I looked through the site and you have great advice.

Just some concerns about eating. I been back and forth with different routines. From no carb to cookie and now I just want to eat better. I read this book that talks about the way we eat and what we eat for a life change not temporary. So the last few weeks I been shopping for healthy food and no junk. What I am having difficulty with is balancing what I need to have for my daily intake. So I started drinking 200 calorie smoothie in the morning, a go lean bar for mid-afternoon snack, a salad with a chicken breast for lunch, peanut butter on Ezekiel bread around 4, and cottage cheese with drizzle of honey at night. I am aiming for about 1,500 calories a day for now since I want to drop weight. I drink plenty of water, I loveee it. My problem is that when I get stressed out it is hard for me to control my intake, I recognized that lately I have been using food for comfort and want to get out of that. Do you have any suggestions what to do? For example, I kept celery around for such scenarios, but sometimes I rather reach for the chocolate. So I am trying to come up with alternatives, even things like going for short walk, waiting 5 minutes, keeping busy. 

What do you think?  

Sorry for all the questioning, I just really need someone who knows better than I do. I read a lot but feel like most of it is just market advertising, and I don’t know how to decipher right from wrong; its like someone always has something to sell and the truth is covered. Hence, I want to find healthier way of living without all this experimentation with no results. 

Thank you,"

"A" - via email

 

My response:

I totally agree that whatever diet/plan we use it has to be reasonable...and that it can be done without a lot of thought.  I choose the Paleo plan just because it emphasises whole foods.  Chicken, beef, turkey, fish, lot's of vegetables, some fruit, and healthy fat.  No sugar, no white stuff like bread or pasta. 

What's in the smoothie?  I saw the 200 calories, but is it high in sugar?  Artificial flavors?  Try to eat your calories, not drink them. 

I know in the morning it is a challenge, but do your best to eat real food. 

I'd like to know what's in the bar too? 

The rest of your day looks good.

As far as stress and cravings, you may want to add some fat such as almond butter, almonds...you can add that to your celery.  Dark (80-90%) chocolate is one of my favorites.  Not Paleo, but yummy. 

Increase the balanced meals of pro, veg, and fats and your cravings may subside some.  It seems that when clients "dabble" in carbs, the sugar cravings are always near.  I suggest that people stay away from simple carbs for 2 weeks...this usually is a good amount of time for the cravings to subside. Drink sparkling water too...no sugar of course, this may help fill your stomach and stave off the cravings. 

Take it step by step, and do your best at each meal. 

I appreciate what you said in that I'm not a "sales" type person.  I really want people to see results, and will help however I can.  The basics work, 1. Exercise, 2. Smart Eating, 3. Proper sleep and recovery.  It's the discipline that is tough to "sell".   

Stick to it, the basics, and you will see results.  It may be a little be slower, but the results should last a lifetime. 

Keep the questions coming,

Stephen

Lost 18 Pounds, and 4 Inches Off His Waist by Stephen Cooper

Testimony from our 3rd Place (Tie) Winner...

"Weight at the beginning of The Paleo Challenge was 228 lbs. Weight at the end of the challenge was 210 lbs.  Waist line in the beginning was 42in., and now is 38in.  Initially I was a bit skeptical about the challenge.  I had a hard time the first two weeks but started feeling better shortly after.  I noticed I had a lot more energy during the workouts and throughout the day.  Before the challenge my thinking was a bit foggy and after a couple of weeks I started to think a lot clearer.  I started to enjoy the diet more and more.  The better I ate the better I felt.  I also started sleeping better, which I think came from having a good diet.  The only problem was I started craving lots of sweets.  This is funny because I’ve never craved sweets before.  I would take care of these cravings by having fresh or dry fruit. I realized I don’t need bread, pasta, or tortillas (as a Mexican tortillas are part our every day diet).  I’ve decided that I am going to continue with this diet because it’s a necessary life change.   

Thank you for everything.   

I've been riding the bike to work and going uphill minus 18lbs. makes a huge difference!"

Sal

P.S.  We are planning our next Paleo Challenge which will begin on Jan. 3, 2011.  To get news of this Challenge, please sign up here.

 

What Did You Have For Lunch Today? by Stephen Cooper

...and more importantly did it help you on your path to losing fat and getting lean, or did it push you in the wrong direction?

You'll find that these choices add up.  Choose healthy meals and your body will reward you with better health and a leaner body.  

So tell me here in the comments, what did you have for lunch today?

P.S.  If you were curious, I had two small pork chops in olive oil, and a peach.  Nothing complicated, but right on target.

 

"Should I Have Something to Eat Before My 5:45 Workout? by Stephen Cooper

I'm often asked this question and here is my response...

It depends.

You may want to have a small protein shake of 1 scoop protein powder, some water, and maybe a little full fat coconut milk.  (No low fat coconut milk...what's the point.)

Maybe a small handful of almonds and a half an apple.

For others, it may just be some coffee or my favorite, mate´.

You'll need to experiment to see what works best for you.

For after your boot camp session there are conflicting theories on when and what to eat.

Some say that you should just eat protein and fat...or many say this is a good time to add more carbs such as fruit plus the protein and fat.

I prefer that you have a wholesome breakfast with protein, vegetables, fruit, and some healthy fat.

Skip the complicated formulas...just eat as close to nature as possible and your body will take care of itself.

 

Related Posts

 

Fat Burning Breakfast by Stephen Cooper

I'm often asked, "what should I eat for breakfast?".

Another question I hear a lot from clients is, "should I eat before boot camp, or not?"

As many of you know I wake up early on boot camp days, 4:50AM to be exact.  Usually I have a protein shake of some sort (recipe below) before boot camp, and then later around 9AM I'll have my main breakfast.

As far as fat loss theories...I think the verdict is still out if you should train on a fasted state or not.  I just told a boot camper this morning like I'm telling you here... if you feel a little queasy working out on an empty stomach, then have a few almonds and a half an apple.  Maybe a half a protein shake.  Experiment and see what gives you energy, but doesn't slow down your workout.

Coffee, mate', or tea are fine too before your session. 

So let's assume you are going to have your real meal after your boot camp session.  Here is a plan.

Choose lean proteins, eggs, leftover protein from the night before, add some vegetables, a piece of fruit, and some healthy fat.  Keep it simple.

Here's what I had today:

Pre boot camp shake:

2 scoops protein powder

1 frozen pack Sambazon Acai

1/2 cup full fat coconut milk

and water.

 

Around 8AM

3 eggs

hot chipotle salsa (Trader Joe's)

collard greens

olive oil for cooking

fresh apple from my neighbor's yard (thanks John)

Remember: proper "fueling" for your workout is critical.  Not only do want to eat right to have enough energy to train hard, but you want to eat a mix that will help you recover faster, and lose fat most effectively.

Pay attention to good eating, and your body will reward you. 

 

Related Reading:

Morning Frozen Acai Protein Shake

What to Eat for Maximum Fat Loss and Performance 

Meal Pictures

Simple Breakfast

 

Simple Breakast by Stephen Cooper

Most of the time I eat for function rather than enjoyment.  That's not to say that I don't enjoy or appreciate a well prepared meal, it's just that most of my meals tend to be for fueling my body.

Here is what I had for breakfast this morning.

Turkey patty with some McCormicks Spicy Montreal Steak spice, and some papaya.  

Eating like this I feel lite and energized. 

You can see more pictures of "Boot Camp Friendly" meals here.

 

Pop Quiz: What did you eat for breakfast this morning? by Stephen Cooper

So a pop quiz for this morning.  

What did you eat for breakfast this morning?

Was it some combination of lean protein, fruit, and some healthy fat?

Did you skip breakfast?

Did you grab a donut and coffee at the office?

The two pictures above are what I ate for breakfast this morning.  A few fresh eggs from a neighbors' chickens and some fresh berries from our garden.  Simple, but healthy and filling.

Let me know what you ate...post your response in the comments here.

If you aren't sure as to what you should be eating in order to lose fat during your boot camp experience, you can look at this healthy list here, or you can check out our registered dietitian, Amy Kulbal's site here.

As always let me know how I can help.

NASA Researchers Say Omega-3 May Help Bone Loss by Stephen Cooper

Image credit: NASAOne of the best things about my profession is that I get to hang around and learn from a lot of interesting people.  One of my boot campers is a Geophysicist at the Jet Propulsion Laboratory in Pasadena,CA and she just passed along the latest newsletter from NASA.  How cool is that.

From: NASA News date: May 10, 2010 10:42:55 AM PDTTo: NASA NewsSubject: NASA Studies Find Omega-3 May Help Reduce Bone Loss

May 10, 2010

Michael Braukus/Ashley Edwards Headquarters, Washington

William Jeffs Johnson Space Center, Houston 

RELEASE: 10-108

NASA STUDIES FIND OMEGA-3 MAY HELP REDUCE BONE LOSS

WASHINGTON -- NASA-sponsored studies have found that omega-3 fatty acids found in fish oil may play a role in mitigating bone breakdown that occurs during spaceflight and in osteoporosis. Ongoing research for decades has looked for ways to stop bone density loss in astronauts. The solution could have significant implications for space travelers and those susceptible to bone loss on Earth.

The studies' results are published in the May issue of the Journal of Bone and Mineral Research. The paper reports on four types of cell culture, ground-based bed rest, and data from both space shuttle and International Space Station crew members. NASA studies bone density loss because it is one of the main effects of exposure to the weightlessness of space. Scientists hope to find ways to counteract the problem for astronauts on long-duration space voyages.

In a series of cell-based studies, scientists documented that adding a specific omega-3 fatty acid to cells would inhibit the activation of factors that lead to bone breakdown. This was true in both typical cell cultures and those designed to mimic weightlessness. The inhibited factor is known as "nuclear factor kappa B" or NFKB. NFKBis involved in immune system behavior and the inflammation process.The activation of NFKB in different tissues can lead to bone and muscle loss.

In a study of astronauts returning from short-duration shuttle missions, researchers found that NFKB activation was increased in blood cells collected at landing, and remained elevated for two weeks. These data provide evidence that inflammatory processes may be involved in some of the adaptation to microgravity and suggest that reducing NFKB activation could serve as a countermeasure to bone loss.

A ground-based bed rest study was conducted on 16 subjects with the evaluations performed after 60 days. Bed rest simulates some of the effects of weightlessness, including muscle and bone loss. During the study, higher intake of omega-3 fatty acids was associated with less bone loss.

Based on these studies, the investigators evaluated bone loss in astronauts and compared their findings to reported fish intake during spaceflight. Researchers found that astronauts who ate more fish lost less bone mineral after four-to-six-month spaceflights. Tracking fish consumption is not as accurate as determining exact diet and omega-3fatty acid intake, but these data were not available.

"These results are very exciting, and provide initial evidence that nutrition may be a key factor in mitigating bone loss in astronauts."said Scott Smith, a nutritionist at NASA's Johnson Space Center in Houston and one of the paper's authors.

The studies were conducted by a team of scientists across multiple disciplines at Johnson. Smith and Sara Zwart lead the center's Nutritional Biochemistry Laboratory. Duane Pierson and Satish Mehtawork for the Microbiology Laboratory and led the shuttle-based studies. Steve Gonda, a NASA scientist and a co-author, died before publication of the studies.

To view the paper on the Internet, visit: 

http://www3.interscience.wiley.com/journal/123210043/abstract

For information about NASA and agency programs, visit: 

http://www.nasa.gov

Important Teleconference with our Registered Dietitian Amy Kubal by Stephen Cooper

Proper eating is critical for fat loss and fueling your training here at boot camp.

Amy specializes in the Paleo style of eating, which is the way I eat about 90% of the time.  I've found it to be a pretty simple method of eating, plus it keeps me lean and energized for my own training.  Best of all I used to get colds almost every other month, and since I've been eating this way, I rarely get sick.

The call will be live on Thursday April 15th at 5pm PST  (I will be emailing all active boot campers the call in number and code...please look at your email.)

If you can't make the live call and have questions for Amy please submit them to me via email.

The call will be recorded too in case you can't attend the live one.

So think up all of your diet questions and have them ready or submit them to me ASAP.

what to eat for maximum fat loss and performance by Stephen Cooper

A big thanks goes out to Nancy Meenen of CrossFit Seattle for sharing this...

Leaning Challenge Guide to Eating

SUMMARY
• All of the lean meat, fish, seafood, eggs you can eat
• All of the non starchy vegetables you can eat
• Plenty of fruit
• Moderate healthy fats
• Moderate nuts and seeds
• No grains or cereals at all
• No legumes
• No dairy products (eggs are meat)
• No processed foods – make it yourself!
• No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter.
They are all equally bad for you.
• No artificial sweeteners. These are not food! Creepy laboratory products with sketchy safety
records, artificial sweeteners have been shown to produce an insulin response.
MEAT:
“In order to get enough protein and calories you should eat animal food at almost every meal” (Cordain,
Page 101)
Many different kinds of meat will work well for you. Here are some guidelines:
-
Animals, including fish, raised in commercial farms are not healthy so try to get
 Grass fed beef
 USDA certified organic meat
 Wild fish
 Locally raised animals
-
If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
-
Eating the fat of healthy fish, birds and animals is good for you. Eating the fat of unhealthy
creatures is not.
-
Eggs are good. Eggs from birds allowed to forage and run around are better.
-
Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.
VEGETABLES:
Time to get creative. Non starchy vegetables should be a big part of each meal. Virtually all vegetables
offer excellent nutritional value.
-
When possible choose organic, locally grown vegetables that are in season. Each of these factors
will improve nutritional value.
-
Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different
ethnic foods. Learn to use herbs and spices. This stuff should taste good!
-
Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green,
cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips,
mushrooms….
-
Avoid starchy vegetable – potatoes, etc. If you must eat starch (it happens) try yams and sweet
potatoes.
-
Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.

FRUIT:
A paleo diet allows and encourages lots of fruit consumption. There are a few issues with fruit
consumption though. We need to consider how the fruit was grown as well as the type of fruit to evaluate
nutritional value. We also need to consider pesticide exposure.
-
If you can grow your own fruit or pick wild fruit – go for it!
-
Scavenge the local farmers market for fresh local seasonal fruit. Organic is best.
-
Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our
health.
-
Avoid GMO (genetically modified organism) fruit. Period.
-
A little fruit juice occasionally can be okay but, fruit juice is really candy.
-
Wash fruit and vegetables thoroughly to minimize pesticides.
-
Some fruits like bananas have a high glycemic load and should be avoided if you are trying to
loose fat.
Berries! Eat lots of berries!
NUTS & SEEDS:
Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots
of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile
with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio. Here are the best
choices:
Walnuts
Macadamia nuts
Pecans
Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are
delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients
which can cause some real health problems.
Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted
nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.
FATS:
Fat is good for you. Fat is essential to your well being and happiness. (This is not hyperbolic writing.
Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great
source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and
hormonal processes. We sicken and die fairly quickly without adequate intake of essential fats.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten
and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the
kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed
animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows
is very good for cooking and enhancing the flavor of steamed vegetables.
Making butter better! (More paleo)
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes,
allowing the milk solids to settle to the bottom. Skim the clear yellow liquid from the top and strain into
a container. You have just made Ghee! Ghee stores well frozen.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil.
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have
great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the
refrigerator and use quickly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can
be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids –
apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used
commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized.
Yikes!
Margarine – see trans fats.
Peanut, cottonseed, soybean and wheat germ oils…Not good!

 

the eating plan really works by Stephen Cooper

I received this email just a few days ago form one of the current boot campers.

"I have to tell you, I've been AMAZED at the lack of hunger I've had the last 3 days.  Normally, if I workout in the morning and try a low-cal diet, I need several snacks throughout the day.  But, changing up my diet to meals of lean protein, veggies and some good fats (zero grains or fruit) has really floored me.  I haven't been hungry until 4-5+ hours after I've eaten."

The eating plan which I suggest really does work.  Give it a serious try, and if you have any questions please contact me.

Easy Paleo Eating Tips by Stephen Cooper

Here's a short and sweet round up of Paleo eating, from Paleo Brands...

By the way, this is the way I eat about 90% of the time.

Fat Loss

Effective, lifelong fat loss is easy with Paleo foods. We recommend the majority of your meals look something like this:

  • 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
  • Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked.
  • Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.

Make sure to have 3-4 meals like this each day. Give it 30 days and then let us know how quickly and easily it is to lose unwanted body fat, all without hunger and cravings. Until you reach your desired level of leanness we recommend you keep your fruit intake to 1-2 servings per day and make these choices mainly from berries and melons. Keep in mind, you will be eating plenty of nutritious fresh vegetables, we just want you to see the fastest, most effective results you can. This is why we limit your fruit in the beginning to help you change your metabolic engines to a mode of “fat burning”.

Stay on Track With Your Training During Thanksgiving Week by Stephen Cooper

My hope is that you have been earing clean and training hard so that when Thursday comes, you'll be able to enjoy all of your Thanksgiving favorites without any guilt.

Holidays like Thanksgiving and Christmas should be fun, and filled with loved ones and good food.  I would rather that you go overboard a few times a year, then skimp and try to plan a diet, or low fat holiday.

Enjoy each day, be thankful each day...we have been given a tremendous gift.

P.S.  The videos below are from my hike the other day.  On the video I mention one of the reasons why I enjoy being in shape.  It's nice to look nice, but the benefits of feeling great and able to do whatever your body asks is tops in my book.

The Process of Successful Fat Loss by Stephen Cooper

As I've mentioned before, there are 3 areas that I ask you to focus.

  1. Nutrition
  2. Training
  3. Rest and Recovery

One of the most simple ways to monitor yourself and see how you are doing is to give yourself  a rating from 1 being least compliant to 10 being excellent.

Each day simply note somewhere be it a paper notebook or electronically, how you did in each area.

Once again it seems simplistic, but simple is often not easy...but it works big time.  No mystery, no distractions.  You'll quickly be able to see how you are doing, or where you need to improve.