Team KILLA’s Set #3 – The Fam-BAM!!!

IMG_5585How did my workouts and diet change my family life? 

I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women.  I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s.  My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work.  This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym.  We kill some cardio and workout in the free weights section too!  The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!

IMG_6649My guys are pretty easy going  when it comes to meals.  My husband and son have very similar tastes in food, which are basically the complete opposite of mine.  I recently adapted to a mostly plant based diet.  I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family.  They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.

Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices.  We have all lost weight and increased our physical activity.  IMG_3450It’s wonderful to see how what started as a personal step has actually benefited my entire family.  We are all together on this journey and we are ALL IN! BAM!!! 

 

 

Who holds your feet to the fire?

IMG_5120.JPGNo man or woman is an island and no goal worth accomplishing will happen without the help of others.

If you are seeking a change or to develop a new habit, it would be extremely advantageous to find an Accountability Partner (AP).  We can accomplish difficult tasks and make huge leaps toward our goals using our personal fortitude and will power, but if you want to go the distance and do great things, then you must enlist the help of someone that will hold your feet to the fire!

Don’t make the mistake of over thinking the qualifications of your Accountability Partner.   IMG_6616The only real qualification needed is that your new partner will have your best interest at heart and that they’ll be brutally honest with you. Another thing to keep in mind — the accountability process / partnership will work best if you’re open and honest about what you are working on or need to work on.  Give your AP as much detail as possible and make yourself as vulnerable as you feel comfortable.  Your AP should be a “safe place” but a place where you will be challenged and stretched to move out of your comfort zone.

If you need some statistics to convince you that an AP is the way to go, The American Society of Training and Development (ASTD) did a study on accountability and found the following statistics:

The probability of completing a goal if:

  • You have an idea or a goal:  10%
  • You consciously decide you will do it:  25%
  • You decide when you will do it:  40%
  • You plan how  you will do it:  50%
  • You commit to someone you will do it:  65%
  • You have a specific accountability appointment with a person you’ve committed to:  95%

IMG_6613

Remember, an accountability partner will be honest with you, won’t listen to your excuses, will give you honest feedback, will give you a motivational push when you need it, and will hold your feet to the fire when you want to give up!  So if it is in business, fitness, or just doing life better that you are now, seek someone that will hold you accountable and help you attack your goals.  BAM!!!

Fresno Fit Chef is Back for Set #2 — Sacrifice and Passion

IMG_5309
Fresno Fit Chef showing off her guns!

My first blog covered most of my backstory and why I chose to get a personal trainer. The more time that I work on myself and work with Coach Rob, the more I realize that I have truly found my passion in physical fitness.

After years of being toxic to myself by making poor nutrition and health decisions, I live the daily challenge to be the best and healthiest version of myself.  In the last three years, Rob has guided me from a depressed 324 pound woman to an athlete.  One of the things that has helped me commit to transforming my life and my body is my competitive nature and the need to be the best.

I spend so much time in the gym now that it is like a second job!  I am constantly trying to improve my fitness game so that I can meet my next goal. My next goal is a lofty one; but it is something that I know I will achieve with my own perseverance, dedication, and commitment to improving and working with my Coach!

MY GOAL:  By the time that I am 45, I will compete in fitness competitions! IMG_6599

My transformation is a conversation starter.  When I talk with people about the investment I have made in myself by paying for personal trainer and I suggest that they do the same, I am frequently met with opposition.  The normal argument is that they can’t afford it!  I think that is total crap! 

Everyone has financial struggles, bills to pay, unexpected expenses, and excuses for why we are content with living in a space that is unhealthy.  I never thought I would be able to afford a personal trainer!  IMG_6597When I first started with Robert three years ago, I was not in the position where I could take on this financial responsibility, but I also was not in the position where I could go even one more day ignoring my unhealthy body and aches and pains.  By sacrificing the little luxuries in my life, that I had convinced myself were necessities, I was able to scrape together enough to see Rob on a weekly basis.  Now, I have streamlined my frivolous spending and workout with Coach Rob several hours a week and we are hard charging toward my goal of competition!  IMG_6596

 

Forget Calorie Counting

Try this calorie control guide for men and women

By Ryan Andrews & Brian St. Pierre

Math? To plan dinner? Isn’t there a better way? Yes there is. Just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control – while avoiding the hassle of counting calories.

If you’ve heard it once, you’ve heard it a thousand times:  The best — maybe even the only — way to lose weight is to count calories.

After all, it’s a pretty simple equation: Calories in vs. calories out. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn and you lose weight.

Except counting calories isn’t that simple.

The problems with calorie counting

First of all — on the “calories in” side — you do need to figure out how many calories are in the foods you want to eat.  And that takes handbooks, websites, databases and math. Just to plan your lunch.  Groan.

Next, you have to assume that the handbooks, websites, and databases’ calorie estimates are correct.  They’re often not.  In fact, research has shown they can be off by about 25% because of incorrect labeling, laboratory measurement error, and food quality.

Then, of course, there’s the “calories out” side.  Estimating your calorie expenditure each day comes with another 25% measurement error because of the equipment you’re using, laboratory measurement errors, and individual differences.

A possible 25% error on the “calories in” side, and another 25% error on the “calories out” side.

Is it even worth:

  • pulling out measuring cups to a chorus of boos from family members;
  • dusting off the food scale while trying to ignore the taunts of friends;
  • wheeling in the abacus from the den to keep up the calorie tally;
  • subscribing to apps and web services to track these less-than-accurate numbers?

Sure, we should have an idea of how much food we’re eating each day, so we can adjust based on our goals.

But counting calories itself is a drag!  No wonder so many people give up and go back to eating the way they were before.

The calorie counting antidote

Here’s the good news: counting calories is rarely necessary.

Our Precision Nutrition coaching programs gauge food portions differently. No carrying around weigh-scales and measuring cups.  No calculators or smart phones.

All you need is the ability to count to two. And your own hand.

Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

To determine your protein intake

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.

For men we recommend two palm-sized portions with each meal.

Precision Nutrition Palm Sized Portions Steak Example Male Forget calorie counting: Try this calorie control guide for men and women

And for women we recommend one palm-sized portion with each meal.

Precision Nutrition Palm Sized Portions Steak Example Female Forget calorie counting: Try this calorie control guide for men and women

Note: a palm-sized portion is the same thickness and diameter as your palm.

To determine your vegetable intake

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

For men we recommend 2 fist-sized portions of vegetables with each meal.

Precision Nutrition Palm Sized Portions Vegetable Example Male2 Forget calorie counting: Try this calorie control guide for men and women

And for women we recommend 1 fist-sized portion of vegetables with each meal.

Precision Nutrition Palm Sized Portions Cauliflower Example Female Forget calorie counting: Try this calorie control guide for men and women

Again, a fist-sized portion is the same thickness and diameter as your fist.

To determine your carbohydrate intake

For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.

For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.

Precision Nutrition Palm Sized Portions Berry Example Male Forget calorie counting: Try this calorie control guide for men and women

And for women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.

Precision Nutrition Palm Sized Portions Berries Example Female Forget calorie counting: Try this calorie control guide for men and women

To determine your fat intake

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.

For men we recommend 2 thumb-sized portions of fats with most meals.

Precision Nutrition Palm Sized Portions Nuts Example Male1 Forget calorie counting: Try this calorie control guide for men and women

And for women we recommend 1 thumb-sized portion of fats with most meals.

Precision Nutrition Palm Sized Portions Nuts Example Female Forget calorie counting: Try this calorie control guide for men and women

A note on body size

Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… well, you get the idea.  Your own hand is a personalized (and portable) measuring device for your food intake.

True, some people do have larger or smaller hands for their body size.  Still, our hand size correlates pretty closely with general body size, including muscle, bone – the whole package.

Planning your meals flexibly

Based on the guidelines above, which assume you’ll be eating about 4 times a day, you now have a simple and flexible guide for meal planning.

For men:

  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

For women:

  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.

Of course, just like any other form of nutrition planning — including calorie counting – this serves as a starting point.

You can’t know exactly how your body will respond in advance.  So stay flexible and adjust your portions based on your hunger, fullness, and other important goals.

For example: if you’re trying to gain weight, and you’re having trouble gaining, you might add another cupped palm of carbohydrates or another thumb of fats.  Likewise, if you’re trying to lose weight but seem to have stalled out, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.

Remember: This is a starting point. Adjust your portions at any time using outcome-based decision making, aka “How’s that working for you?”

Want more individualization?

For those who want to go further – because they have more advanced goals or because they’re already eating well but still struggling – let’s dig a little deeper.

At Precision Nutrition, we have a really simple shortcut for helping people “eat right for their body type”.

We begin by classifying clients into one of three general categories (or somatotypes):

  • I types (ectomorphs),
  • V types (mesomorphs), and
  • O types (endomorphs).

And each type gets slightly different recommendations.

For more about this approach, click here: How to fix a broken diet: 3 ways for getting your eating on track.

For fitness and nutrition professionals

As a fitness or nutrition coach, you might have certain food/nutrient goals in mind for your clients. No problem.

But should you tell them to eat 1 g of protein per pound of body weight? Or 25-50 grams of protein with lunch?  (Hint: No.)

Many clients don’t even know which foods have protein in them, let alone knowing how many grams each food has and what a portion size of that food looks like.  That makes gram-based recommendation pretty tricky.

Fussing with numbers creates a lot of anxiety and confusion for clients. Eating healthy will seem “just too complicated” for them, and they’ll eventually give up or wander off in the wrong direction.

Plus, here’s the most important piece: Most clients don’t need this level of detail. The simpler and clearer you can make your recommendations, the more likely clients are to follow them.

So, instead, why not share these guidelines?  How much easier can healthy, individualized eating be?

Download our calorie control guide

To make this even easier, we created a simple guide for men and women that summarizes our recommendations.  Click here to download it, print it out, and share them with friends, family, or clients.

pn calorie control men 776x1024 Forget calorie counting: Try this calorie control guide for men and women

pn calorie control women 771x1024 Forget calorie counting: Try this calorie control guide for men and women

In the end, if you’d like to start eating better, just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control – while avoiding the hassle of counting calories.