"Hi ladies and gents,
Just wanted to shoot out my first note of 2011 reminding everyone that it is time to refocus. It seems that most everyone was able to maintain weight through the holidays which is OK. But do not get comfortable. Write down a new set of goals and lets go over them over the next few weeks. No more standing still.
Just to recap. I am a little concerned that there may be a lack of understanding of some of our training and diet protocols. Let me clarify a few things and add a tip or two that will help.
*Every meal should consists of a healthy macro-nutrient split (fats, protein and carbs) meaning no meal should be two or more sources of carbs only. (especially breakfast)
Banana's are not a nutritious substitute for breakfast, in fact, they are not ideal for weight-loss diets at all because of the high sugar content and glycemic value (a fruit better suited for weight gain actually). If potassium is the reason you eat banana's for breakfast be sure you have a deficiency before trying to "supplement" with extra anything. If so, a good (bio-available) multi vitamin will ensure you get the proper amounts.
Example breakfast:
1 egg, 2 egg whites, 1oz white cheese , 1/2 wheat English muffin (if you care for fruit sub muffin for serving of blueberries)
Because of the bodies natural insulin spike in the morning try to avoid the following for breakfast
Banana's
high glycemic fruits
Fruit juices
Veggies juices
high sugar yogurts
pastries
etc...
Also some label tips we repeat over and over
Before concerning about saturated fat (which CAN increase LDL or "bad cholesterol" if used in excess but lets face it, anything in excess can be bad) remember saturated fat is simply fat that contains more hydrogen molecules that "regular" fat. Basically this means it yields a little more energy per calorie then unsaturated fat. So all of you active beneFIT weight-loss clients shouldn't really stress about that unless you have inherited a cholesterol issue
What you should be worried with is getting your diet on point by all means. Pre-planning meals and sticking with the right frequency of eating them (every 3 hours) should be your main concern.
Also continue to read labels and avoid hydrogenated oils. some packaging now states NO TRANS FAT but when reading the ingredients you will sometimes notice hydrogenated oils listed (its some type of FDA loop hole)
Doing "better then you were before" or eating something because "its better then nothing" really will not cut it when trying to make life changing health and fitness improvements.
Looking and feeling better then average truly requires whole hearted effort and special attention. No one is genetically gifted enough to look and feel a certain way without trying (at any age). Whether it's using carbs and sugar for weight gain or on race day, or being conscious of sugar intake to reduce body fat, We are all in it together and all work hard. Everyone has goals and everyone needs to work a little differently to attain them. It's just a matter of believing in your trainers (AND MOSTLY YOURSELF) and allowing us access to your life so we can provide you with the information and input you know you need.
So let me say again, put together your revised list of goals and lets HIT IT HARD!!!!!!
GO TEAM BeneFIT
We love you guys
D and M "
