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Posts in category Nutrition

The Body Boot Camp Diet: Your New Weight Loss Plan

Apr23
2012 1 Comment Written by William

I am even more excited to hear about people starting their second round of The Body Boot Camp Diet. They have been able to look back over their results before, ask some questions and make some chnages to make their experience even better!

I have had a flood of testimonials come in from die hard people who took the challenge and completed the Body Boot Camp Diet. I am pumped to read how this program has changed so many lives. It’s a blessing to have been able to impact so many people and help them reach their fitness goals. Thanks so much to you guys who support me and my business!!

Click the image below for more info!

Check this out!

The Body Boot Camp Diet is unlike any other. In this six-week process, the plan offers just that; a plan. I wasn’t left out in the cold wondering which foods at what time was appropriate. The BBCD walked me through a comprehensive diet routine that:
1) Reset my system and flushed out harmful toxins already impeding the way my body digests food.
2)Introduced high nutrition value foods that allowed my system to ease into functions it was naturally made to do.
3)Offered realistic options to maintain a functional and high metabolism.

After six weeks, I was able to lose 22 pounds and 7% body fat, a feat only previously achieved during rigorous rescue training in the military. The biggest difference was in my daily activity. I found myself filled with a lot more energy throughout the day because I was simply putting the right gas into my system. I was able to focus on my workload, and as a training instructor, being focused and having energy to endure hours of teaching requires just that. Although I always watched what I ate before, my cravings for other foods decreased and my mindset towards healthy food decisions now included many of the awesome tips shared in the BBCD plan. Enduring the program wasn’t easy, and it required a lot of self-discipline, but the payoff is phenomenal and definitely worth it all. Although I’m done with the formal six week plan, I continue to eat according to what BBCD lays out, adjusting as necessary to fit my needs.

I highly recommend this plan to anyone in any shape at any point of their fitness routine, whether or not you know a lot or a little about food. This plan offers a great foundation to start your new lifestyle towards a truly healthy diet and overall fitness.

-Henry Motu-

 

Get on something that will not only kick your butt into gear for the summer but it will teach you how to make the results LAST!!

It’s not to late to start this program before summer is in full swing!! Check it out here!

 

 

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Getting Quality Food Cooked in Less Time: Must have

Dec14
2011 Leave a Comment Written by William

I don’t do a lot of product reviews on this site but this is something that every kitchen should have. Me and my wife got one of these for a wedding gift a little over a year ago. I didn’t use it much simply because what I was doing at the time was already working for me. If you didn’t already know Pampered Chef is a ballin kitchen supply company that gives out quality stuff for a higher end price. The odds of me buying this thing on my own is slim so Pampered Chef can thank my parents for the sale.

Basically, this thing is a stone crock pot that uses heat from your microwave or oven to cook it’s contents. You can do just about anything in this thing from brownies to chicken soup. If your anything like me I need my stuff done quick. Time is on nobodies side so sitting around for 35+ minutes for healthy food to cook when all you have is 10 is not cool. You can take simple ingredients like chicken, veggies and a few small potatoes and make a meal that is packed with everything you need.

Check out what I did last night to feed 3 people:

  1. Boneless Skinless Chicken Breasts (3) seasoned to taste
  2. Single Cloves of Garlic Chopped (4)
  3. Chopped Baby Carrots (12)
  4. Small White Onion (1)
  5. Spicy Sausage (2 medium links chopped)
  6. Can of low sodium chicken broth (1)
  7. Seasonings: Cayenne pepper, tomato basil, pepper, dash of salt, garlic powder.

I have done this before in the microwave in less than 10 minutes. The only problem is you need a microwave big enough to allow the stoneware to rotate freely. The one I used last night was to small so I ended up using the oven.

I heated the oven to about 350-400 degrees and placed the cooker on the middle shelf for a little over 15 minutes. This definitely took longer than the microwave but it’s still quick enough to get it done when your short on time. Everything in the stoneware cooks perfectly and is super moist. All you need is a little creativity and you can do just about anything with this thing.

I would suggest this thing to anyone who is looking to cut their cooking time in half!

Get your own here Pampered Chef Stoneware

You owe me Pampered Chef!! :)

-William-

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Post Halloween Survival Guide

Nov01
2011 Leave a Comment Written by William

So your probably both excited and scared about all the candy you have laying around your house right now.

Excited because you realize how many mini Twix and Snickers you now have but scared because you have been doing really good with your eating and killin it in the gym! The solution to your problem is a well devised plan that guarantees success if you follow it to the “T”

You need a plan of attack. A checklist that you will have posted on your mirror, fridge and/or secret cabinet you hide the left over candy from the kids.

Read carefully and use what applies to you:

  1. Get rid of what you like: This will be hard but if you have any left over candy you need to get what you like out of the house. Odds are if you’re a candy lover you have your favorite kinds. That being said, I’m going to guess and say you went out and bought bags of YOU’RE favorite kind to pass out. Get rid of whats left. I know Twix and sour stuff is my weakness so that will be the first to go! You could put a bowl of suckers, laffy taffys and tootsie rolls in front of me and I wont even flinch.
  2. Go meet the neighbors: Now this may have to be strategically planned and should not be done the day after Holloween. You probably have a few neighbors that don’t get much more from you than a friendly wave or smile when you see them. Don’t be that family/guy/girl where the neighbors describe you as the “quite ones”. You can’t trust the quite ones. Put together a little gift basket maybe for a new born, new to the neighborhood etc. (if your lucky enough to get that option) If no special occasion just do it because you’re the awesome neighbor that you are!
  3. Support your doctors, nursing homes, shelters and military: These are a few hot spots that would love to see a little extra love! I know first hand the impact a little care package to an overseas soldier can do to his/her spirits. They love it!
  4. Freeze it: Tossing your chocolate in the freezer is one of the best decisions you can make. You don’t have the patience to pull a snickers bar out of the freezer and wait 30 minutes for it to dethaw. You want it now! Once you realize that you can’t eat what you want the craving will go away and your diet will be saved!
  5. Stop eating your kids stuff: (For those who have kids) Listen, you had your time to shine you’re and adult now who can afford to buy their own candy. You’re little kid doesn’t have these royalties. There is one day out of the year where they can get all the candy they can in only 3 hours. Let them have their day!
  6. If and when you eat: I am a firm believer in moderation. I can’t say that I have no desire for anything sweet or that sour straws are not my favorite candy (especially the blue ones) but I know when to eat what I like (if I even choose to eat it). Eat your one or two small pieces of candy on your hardest workout day of the week (leg day, or high intensity day). You’re even more lucky if you have a trainer who gives out beat downs daily like it’s good for him :)

Candy affects everyone differently. I don’t really care for it unless it’s in front of me. I am the kind of person where if it’s in front of me I personally feel obligated to clean house on whatever it is. That’s just me. So guess what I do…..I don’t buy it! :) I know, its crazy how I think of these things but it works.

to your teeth and waistline,

-William-

Posted in Weight Loss Now!

The Detox Effect

Oct18
2011 Leave a Comment Written by William

The coolest thing about a detox diet is that it has a very universal use. Some people look at them as a great way to jump start theirr weight loss program and others use it to boost their energy and drive.

No matter what reason you have, detox diets should be done at least once or twice a year to really keep your body in check.

What is it?

If you loook at the word “Detox” you can guess that it is short for the word detoxification. This is the removal of potentially toxic substances from your body. Detox is not just used with food but can also be used for substance abuse such as drugs or alcohol (for your 411).

Most detox diets consist of eating either no food at all or foods high in fiber and nutrients (fruits and veggies) for 7-10 days. It’s important to remember that detox diets are not just about starving yourself to lose weight. Your body still demands key nutrients that you can still take in with out losing the “detox” aspect of it.

Whats the point?

This reminds me of a story a client told me one time about her mother’s car. She was talking about the repairs she was going to have to pay for in order to get her moms car back in tip top shape. One of those repairs was an oil change that hasn’t been done in over 4 years!! Now from what I understand the mom didn’t drive the car as much as the average person but 4 years is a bit much. Think about the way that car probably ran….like crap.  Sure it was a bit sluggish and smoked pretty bad but it still ran.

Think of that car as your body. The detox diet acts as an oil change to your entire system. Sure you can still go through life without ever doing one but think about how much better you would feel after flushing your intestines of all the garbage you have been building up and holding on to for most of your life. Believe it or not there are parasites in your intestines that could be sapping you of your energy and health. The only way to get rid of them is starving them of the very source that they feed on.

Cleaning your system from poor eating habits is one of the biggest reasons to undergo some kind of detox. If your diet is garbage you can imagine what the inside of your intestines look like. One of the reasons these detox diets work so well is because it’s like hitting the reset button on your bodies systems. It’s the closest you will come to wiping yourself clean of all the impurities you have been putting in your body over the past couple of years (assuming you don’t do these often)

I’ll leave the rest to you..

There are tons of different variations of detox diets. Some consist of just juices and broths and other use only fruits and veggies for a specific period of time. Either way do a little searching around and find one that fits you and try it out.

The best detox in my opinion consists of lots of water fruits and greens. This way your not depleting your body of important nutrients but it’s clean enough to give you the detoxification your trying to give your body.

 

William

 

 


 

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Sports drinks are not for the athletic: The truth

Oct14
2011 Leave a Comment Written by William

Stop!

Listen, I know it’s hot, your confused and water is boring but you have been laying on the beach for an hour. You don’t need to house an entire purple Gatorade in order to replenish your body.

First you have to understand how advanced your body really is.  If our body required us to drink an entire vitamin water after taking a short jog we would all be in trouble. Our bodies were designed before 50 cent or anyone else started to “make it rain” selling garbage to people.

Don’t get me wrong I think it’s great that “scientists” are working around the clock to find out the perfect formula for the ultimate recovery substance. Maybe one day they will find it.

I’m going to step off my soap box to get to the point now :)

Weight gain in a bottle!

Sodas and Sports drinks will KILL your diet and any chance of you seeing results at there full potential. Now I’m not talking about the people who may have a coke once a week. My focus are those who wake up with a coke in their hand and go to bed with one as well. The people who think coke is not good for you so they drink XXX  flavored Vitamin water all day.  Yeah those guys.

Don’t just switch to diet. I need you to give them up for a solid two weeks. And if you have not seen any results or feel better feel free to start drinking them again.
Bottom line is these things have a ton of sugar, carbs and chemicals that are out to ruin your diet.

For the athletes.
Sports drinks do have electrolytes and carbohydrates in them that are great for replenishing the body when it has been under intense physical stress for a long period of time. Not 9 innings of  club softball.

Water is great! It really is powerful stuff. 8 times out of 10 water works the best. For you extreme athletes who put their bodies through intense physical training often, throwing down one of the healthier versions of sports drinks is fine.

Smart Water is good. I hear Trader Joe’s has their own version. Check it out!

It’s a long post for just a tip I know…hope you enjoyed it!

-William-

Go GREEK!

Oct04
2011 Leave a Comment Written by William

ALL THE COOL KIDS ARE DOING IT!!

I don’t drink a lot of milk nor do I use a lot of creamers, cheeses or dairy based products. Not because of how bad I think dairy is or how “organic” my lifestyle is. I don’t simply because I do fine without it in my diet. If I choose to have some here and there… it’s whatever. One thing that I have tried and approved of are the CHOBANI Greek Yogurts…those things are bangin!! I have never been a yogurt fan since I always feel like I have to go out of my way to fit it into my diet (don’t ask me why that’s just how I feel). I saw these from time to time at the grocery stores I shop at and finally decided to pick one up.

Blue Berry flavor is legit!!. What got me pumped was the fact that I had to mix it up my self. This way I can see exactly what is giving it the blue berry taste. It had more natural blue berries compared to a lot of yogurts that just give you a blue berry syrup which is pretty much crap.

My biggest reason for the yogurt is the probiotics or cultures that aid in digestion. For some reason ever since high school my stomach gets weird when I eat certain foods or at different times of the day. I have done the probiotic pills and everything…nothing seemed to work. On top of that it’s packed with protein to make for a balanced snack or pre-workout meal.

TIME FOR SOME SCHOOLING…..

-Greek yogurt contains probiotics or “beneficial bacteria” The cultures usually listed in the ingredients are also found in your digestive tract. These cultures need to be replaced often especially if you have any kind of digestive problems.

-The thickness of Greek Yogurt comes from the way it is strained. Greek yogurt is strained to remove most of the whey which also removes a lot of water. This leaves you with the thick and creamy texture.

-To say that Greek is better than regular yogurt would be arguable. They both contain live cultures and are great sources of protein. If you were to choose, I would lean more towards the Greek than anything else.

-Chobani  brand greek yogurt is actually not heat treated after fermentation which would damage a lot of the proteins and live organisms.

So if your looking for a quick snack or something sweet to curb your craving, grab a Greek yogurt!

William

Posted in Weight Loss Now!

A Polished Turd: Skinny fat

Sep05
2011 Leave a Comment Written by William

Was that title to0 much? Well it’s my site so I can do anything I want right :) Any-who, I have been getting into a few conversations lately about skinny people not gaining weight despite how much they eat. This conversation always leads to me explaining the whole “skinny fat” theory and how important it is to eat healthy no matter how fast or slow you gain weight. Yes, you can be rail thin and still be worse off then some of the overweight people you see walking around.

Ever hear the saying “You can polish a turd but in the end it’s still a turd”. You can use this in reference with buying a used car but I often use it to describe these “skinny fat” people. There are a lot of people out there that take advantage of the fact that they can eat whatever they want and not have to worry about gaining much weight at all. I am talking about people eating out 2-3 times a day and maybe gaining a few pounds over a couple of months. These people look GREAT! They are sometimes super lean with a little natural muscle tone and you think they are in the best shape of their life.  You see, they may look like they have it all together and in their minds they probably think that are just blessed but on the inside all that garbage is tearing them up. Have you ever seen someone who “looked”(look being the operative word ha) like they ate healthy and exercised and ended up in the hospital because of heart problems and blood clots? I have. I understand that some of these problems are hereditary but you can’t sit there and say that covers everyone. There are people who have been eating like crap for years an maybe have a little pudge to show for it but other then that they look great. These people are at risk.

This is the problem. Your genetics are amazing! Which allows you to eat whatever you want and not have to gain any weight. Even though your not gaining any weight your body is still taking in the same amount calories your overweight neighbor is taking in. He just shows it more externally. You go about your day thinking that nothing is wrong but the same things that are happening to the inside of your neighbor are happening to you. You just can’t see it. You still have high blood pressure, high LDL, and a killer total cholesterol. The saturated fats in your body are doing the same thing to you as they are to him or her.

This is the only time I think weight gain is a good thing. Because at least these people who are gaining weight see the damage they are doing to their bodies. They have to wake up every day and live with the choices they have made to get them there. The people who are “skinny fat” don’t really know that how they are eating is literally killing them. Our society sees “health” as what you see on the outside of a person. It’s the size of your waistline that determines your healthy (wrong!). If you think for one second that just because your not gaining any weight from your crap life style that you are in the clear, you need to think twice. Your arteries and organs can only take but so much and no matter what age you are you will end up in the hospital getting stents and blood thinners at a young age.

Don’t even get me started on the guys who go to the gym lift until their eyes are going to pop out of their heads, do no cardio and go home and eat like crap. One day their heart could stop mid way through their workout because their blood pressure and cholesterol is through the roof. But it’s okay though, right, because as long as your lifting weights and breaking a little sweat then your ok…..think again!

  • No matter how hard it is for you to gain weight, you can eat more just eat clean.
  • Just because you have a six pack does not mean you are healthy.
  • Your not lucky if you can eat what you want and stay lean, you will just have to work harder to use self control.
  • Crap calories do the same damage no matter what “body” they are put in.

To your health,

William

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Whey Protein: Choosing the best for maximal gains

Aug31
2011 1 Comment Written by William

PROTEIN!!!! I am not sure why but every time I hear someone say something about protein or ask how much they should eat I always seem to chuckle (on the inside of course) Not because it’s a stupid question or that I am tired of hearing it but it’s seriously probably the most #1 bought supplement on the market. It’s like that high school coach told you that protein shakes are the keys to picking up chicks and having big muscles…and they still believe it! With all that aside protein in fact is very important and if some naturalist tells you that it’s overrated and your body doesn’t really need it then he/she is prob a vegan or vegetarian of some sort who is just trying to build members to support/join their “way of life”.

Your body needs proteins for maintenance and health. Not only does it help with growth but it helps with fighting against pathogens, supplying your body with energy it’s even compared to water when it comes to it’s importance within the body. You cant work your way around it! Remember though, just like anything else when it comes to protein more is not always better. You have to treat this nutrient like any other. There is a place, a time and a healthy amount.

Let’s get to the Supplements!! There are TONS of brands of protein all stating and claiming different gains. You have to look past the fancy tag lines and cool labels. The guys on the front of the tubs get paid to pose for that product. They don’t necessarily take the stuff.

  1. Cheaper is not better: This is a given but some people need to hear this. Yes, there is a difference between cheaper brands and more expensive. It’s called “ingredients”. Two things you need to be watching for when buying protein mixes; Sugars and Carbohydrates. The cheaper companies are going to do everything they can to put less protein and more “filler” inside their products.
  2. All protein blends are NOT created equal: Plain Whey protein (NONE NSF) is sometimes only 20% protein and the rest milk fat and lactose. Yeah that’s right so your feeding those starving muscles nutrients that they really can’t use. This yields minimal gains. Protein Concentrate is usually a little better with around 50% protein and the rest fats and lactose. The mix that takes the cake is Protein Isolate. With this blend you are looking at 93%+ of protein and the rest fats and lactose.
  3. Check the label: Times are tough! (believe me I know) and sometimes you cant afford to get the ballin tub of protein. It’s all good just be sure to compare labels when shopping around. If your looking to spend $15-$20 less this time on protein then get your original stuff and compare the labels with the cheaper brands you are looking to buy. How much protein is in each scoop compared to the amount of powder? How much carbs are you giving up or taking on? Whats the sugar content of each scoop going to be now?
  4. Buy your protein where you least expect it: I have never seen a meat head walk into a farmers market looking for protein powder. There could be a few reasons for this but I think simply because they don’t feel right buying something without the bells and whistles your normal GNC shop comes with. Your getting the same stuff it’s just better and more natural. Sure it may not be stuffed with creatine and other recovery filler people add to it but you were there for protein anyways!

These four points are key if you want explosive gains from your training. You have to train right, eat right and sleep right…..if those are good and you are ready to step it up. Start here.

William

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Grillin Out: You can keep your cheese burgers!

Aug02
2011 Leave a Comment Written by William

I used to fear going to cook-outs. When it comes to food I know what my belly wants……everything. Here is a great way to still enjoy good food but stay lean at the same time. Enjoy

Posted in Videos

Everything You Need To Start Eating Primal

Jul13
2011 2 Comments Written by William

So you have had a couple of days to really sit back and think about this whole primal thing right? It’s okay I know you probably didn’t think twice about it. Well I want you to honestly give this a thought and maybe start applying a few things here and there to your own life. THIS IS NOT A FAD DIET! The information in this article was written to educate you on societies view of healthy eating and how confused it really is.

Bare feet, sticks and a couple buddies. That’s how our ancestors went out hunting for their food. They would supply food for multiple families just by hunting and farming. (not the kind of farming we do today). They didn’t have grocery stores where everything was easily accessed. They were eating the animals they killed and the plants they either grew themselves or found hunting. It’s time to start thinking a little more old school if we want modern America to live longer and not be so over weight.

Lets Start With The Basics

Eating Only What Comes From The Earth. Yes that means if it came wrapped or boxed then it’s not real food. If you didn’t see the whole foods that went into making what your eating then its probably not food. If you don’t know the words that are printed on the food label then it’s probably not food.


Proteins: All Lean cuts of steroid and hormone free meats. Chicken, steak, eggs, fish etc. Like I have said before proteins are the building blocks to any kind of repair that is being done within your body. As far as numbers go you can still stick to the normal .7-.9g for moderate activity and up to 1.2g per pound of body weight for intense activity.


Carbohydrates: One of the number one reasons why America is overweight. When going primal it’s important to understand the use of carbohydrates and what can be put in their place to still get the nutrients your body needs. You want your body to turn to stored fat for it’s energy. Yes, your body does need carbohydrates for energy and recovery but not as much as you think. The average person who exercises at a moderate level would need around 80-90g of carbohydrates to lose weight and keep their body turning to stored fat for energy. Even for the guys/gals who train a little more extreme would only need 100+. That’s still not a lot.

The sources of these carbs are going to come from chemical free fruits and veggies you will be eating through out the day. If you do it right you won’t have any grains or sugars and little to no starchy veggies such as potatoes and legumes. You can eat all the fruits and veggies you want and still average 150-170g of carbs a day. Which is plenty. Those primal dudes would go hard all day running through the woods chasing down wild animals to kill and eat.

Fats: Ah the good stuff!! Remember what I said about controlling your carb and protein intake in order to keep your body turning to fat as energy? Well this is your source of energy. As long as you are not eating to many carbs then you can eat a healthy fat to get the boost you need to power through anything. That’s right, fats don’t affect your insulin levels like carbohydrates do so your body has no problem sticking to the stored and dietary fats for fuel. Great sources are Avocados, Olive Oil, Nuts and a laundry list of meats.

So now that you know just about everything you need in order to successfully eat primal here is my other 2 cents.

I understand that buying whole foods at specialty shops and markets can get pricey (I know all about a budget). You have to learn to weigh the costs. Eating like this is going to rid your bodies of so much junk that has been stored inside you for years. It’s insane, this way of life has proven to heal diseases. You can eat your way back to good health! It all comes down to this: “Quality in yields quality out”.

There are two ways you can go about doing this:

1) You go all in. You tell yourself hey im going to try this for a month and see what happens. You cut back on some of the drinks at the bar or late night taco bell runs and you go out and spend a few exra dollars on food that has the power to change your life.

or

2) You take baby steps (this is where I am at) I am not 100% primal but as I learn more I am implementing what I learn into how I eat. I honestly can’t always afford to eat the finest cuts of meat but I do what I can. One of the biggest things I have noticed a change in is my energy levels. Even though I was eating “good” carbs it’s as if my body was getting backed up and spending so much time digesting my food instead of fueling me for my day. Now that my carbs are cut back and under control, my body is getting used to it and I am able to be on my feet all day. I am not swearing off all carbs (what some primal followers may do) but I am very picky with what I choose (For example the only potatoes I eat are sweet potatoes).

Try it! If you don’t see any results or feel better in a month blame me. :)

-William-

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