I've just started reading Yuri Elkhaim's book The All Day Energy Diet and although I didn't much care for his review of Shakeology (you can check out my Soap box talk here), his book is actually really good :)
I've only made it through the first few chapters but so far he's really made a case for limiting grains and gluten, sugar, and even caffeine! Yes, the last one really got me because I typically have 2-3 cups per day, plus a pre-workout drink. And sometimes I have a recovery drink which is a high glycemic, high sugar drink to bring you back after an intense workout.
In case you missed it, here's what I shared on Instagram earlier this afternoon...
So what's the deal with these little boxes? Seems kinda gimmicky doesn't it?
That's what I thought, too...
One of the most common questions we receive from challengers and clients is "How Do I Lose the last 10 lbs of bellyfat?" They get some awesome results going forward through the program and then they get to that last phase and get stuck!
I know it's difficult--some people have even labeled it "Hitting a Plateau" which I blogged about here. To come so far and then hit a road block. But first of all, you need to congratulate yourself on hitting the plateau! It means you've come so far that your body is starting recognize your current weight as it's optimal weight! I know you may not like it but it means you've come quite a ways on your journey and should be celebrated.
But let's not stay there too long--here are a few tips to get you back on your way!
#1 Are you really tracking everything that you eat? Sometimes as we progress through a program we tend to let those little things slip, like tracking how many pushups we've done week to week or how much protein we are taking in each day. Sometimes all we need is a little reminder of what we are "really" eating or doing during our workouts to get us back on the right track.
#2 Change up your diet. A few things that work really well are calorie cycling. Calorie cycling is simple taking 200-300 calories from your day, running a deficit one day and a surplus the next day. This cycling seems to throw your body for a loop and help break through any metabolism monotony.
#3 Try a cleanse or a Jump Start diet to break things up. One of my favorites is the 3 day refresh and the other is my 5 day Jump start meal plan, both of which typically help clients get at least half way there!
So try these 3 tips today and bust through those last 10 lbs!
Image credits: http://www.womenshealthmag.com/fitness/fat-burn-workout
I've been teaching band for close to 6 years now and after our series of Christmas concerts this December and the amount of conducting I've been doing in prep for these performances, my shoulder was actually starting to ache by the time 1:30 rolled around---and by that time I still had the most intense conducting session of my day after that---High School concert band!
My colleague who is the choir director at my school mentioned to me when I first started to make sure to good to my shoulders, especially on my conducting arm, and I kind of blew it off then... I'm young ;) But man, I've sure been feeling it lately, despite staying in good shape, I do strength AND mobility work regularly, and despite these two things, I'm starting to pay a price for my chosen profession...
So I wanted to share this workout from one of my favorite fitness professionals with you right here to help out my fellow band directors, choir directors, and musicians who do a lot of repetitive conducting in their day and it's starting to take it's toll.
I just read an email from one of the nutrition industries "Guru's" I guess you call them, and they basically just said that Shakeology is a rip-off. Now, I was at first kind of shocked. First of all, I've been using Shakeology personally for a few years, and yes, I've had my doubts so I stopped using it for a few weeks, felt like crap, energy levels went down the drain, so I started back up on it. But yes, in all honestly, I've had times when I'd thought, "If i wasn't a Coach, would I really use Shakeology?"
And it's after weeks like the ones where I actually stop using it for one reason or another that I become more of a believer in not only what I do as a coach but what I recommend to our Challengers who trust me and put their faith that my recommendations are worth their hard-earned income. And I take that responsibility very seriously.
So to see some new guru go off in his email about how nutritional companies all around the country are ripping people off caught me off guard. Yes, it was good marketing because I read his whole email and while it looks to be scientifically backed because he's recommended by some other "gurus". And that's what these health gurus do---they all have a nice blog (can't knock them for that! ha ha!), a podcast or YouTube Channel, and just recommend one another's products for affiliate commissions. Not a bad living but honestly, when they resort to knockin' other people's products that have seriously changed people's lives... That's no way to operate. Just sayin ;)
So what started this off? Here's a screenshot of the email I received:
Although Yuri has a bunch of letters after his name and he does provide some value in his email, his ultimate goal when you scroll down he's ultimately selling his own version of Superfood Green Powders. And no harm, there, it's probably a great product if that's what you are looking for.
But there a few errors in his reasoning that I wanted to point out...
#1 He's dissatisfied with Shakeology and Beachbody's representation of the vegetables outlined in the graphic he displayed. And yes, that's a graphic that Beachbody as well a Team Beachbody Coaches use all of the time.
Here's the graphic:
No matter what time of year it is, whether it's New Year's, Spring time, or the fall, it's always a good time to start slimming down. Granted, some seasons are more difficult than others but I think we can all agree that if you are in fact trying to find the best diet to lose weight, than diet is perhaps THE MOST important part of the equation.
Yes, you need the exercise and some good workout buddies to keep you motivated, but diet and most importantly your nutrition plays anywhere from 80-90% of the equation.
There are tons of diets out there to lose weight---ranging from anything to the Cabbage Diet, the Cucumber Diet, the lemon juice diet, the Paleo Diet, the Raw Foods diet, the Chloe Kardashian Diet... Goodness! When will it end?!
Well, I'm afraid I have some bad news for you... as long as people keep struggling with weight loss, the amount of diets out there probably won't ever end!
But since you've been diligent enough to come across my page here at AkersFitness.com and you are serious about finding the best diet to lose weight, let me at help you!
I've been coaching people both online and in person for the past 3 years now and there is nothing greater than a common sense approach to nutrition---no cutting out certain food groups, no counting calories, no totally eliminating "Cheat" or "treat" days... Extreme diets don't work and I'm sure you've probably tried a few in your day, am I right?
Here are some things that you do need to do start losing weight and getting your diet straightened around right now:
#1. Portion control. I teach all of my clients to use a very simple portion control system consisting of using 1 cup (like a measuring cup.. you have some of those in your cupboard, right?) for your veggies and fruits and having 2 servings of those per day. 3/4 cup for your proteins, having 4-5 servings of those per day, 1/2 cup for your carbs/grains and limiting those to 2 per day, 1/4 cup for your fats (avocados, cheeses, etc) and limiting those to 1 per day, and 1/4 cup for your seeds and dressings, again limiting those 1 per day.
Pretty simple so far right? Right.
#2 Make your meals ahead of time. I like to do 2-3 days worth of cooking on Sunday afternoon and then again Weds. night. That way, when Tuesday night comes around and the stress from the hectic first part of the week is getting to me, I don't have to think to hard about dinner---it's already right there in the fridge. Because we all know what happens when stress gets to us and we have to think about what to eat for dinner, right? Yes... Pizza... lasagna... wine... lol!
#3 Have a few go-to meals prepared and in your car. Packets of protein powder or even the Ready to Drink Protein Shakes are good. Protein bars, Quest Bars, Kind Bars, Lara Bars... Those are all great options for those "Damn, I'm hungry and McDonald's is right there..."
#4 Have a list of some go-to meals for when you give in and starting pulling in the McD's driveway. Now, be careful here. Those fast food places are tricky... They play mind tricks on you and do some Harry Potter voo-doo with their menus.
Did you know a lot of restaurants put healthy options on the menu, and just because you consider it and "mull" it over in your mind, you subconsciously give yourself "credit" for considering the healthier option and thus justify your reasoning for Super-sizing your Hamburger, Fry and Diet Coke.
Seriously! They've done studies on this! So don't fall for it. Decide ahead of time what healthy options you are going to get and stick to your guns!
I hope these tips help you in designing your own diet for the best way to lose weight. In fact, since you made it all the way to the end of this blog post, I want to give you a my very own Diet for Weight Loss as a Download totally free. Just click the link, enter in your email, and it'll walk through exactly what you need to do and you'll even get some follow up emails helping you as you go through it day by day, complete with an accountability group on Facebook to keep you motivated.
Pretty cool, right?
So click here for your free Diet to Lose Weight right now.
See you on the other side!
Even before our Insanity Max:30 came in, I had hopped on TeamBeachbody.com to start checking out their Free Insanity Max:30 Downloadable worksheets. Max:30 has largely based the meal plan on the 21 Day Fix Program which has gotten some fantastic results as shown below:
So with that success, Beachbody has realized a simple system of using the containers to help people make their nutrition and diet much easier to figure out (a long way from the days of P90X having to measure out everything, count up 8 different types of food categories, and put together their foods in something that resembles a meal..)
The biggest surprise for me was that they actually start you on a pretty low calorie level based on the 21 Day Fix guide (basically 1200-1400 calories for someone weighing below 150 lbs and 1400-1600 calories for someone over 150 lbs). But they have a page at the end of the nutrition guide helping you decide what to add in if that just isn't enough food.
Although from a calorie level standpoint this may seem pretty low, I think it's a great way to jump start someone into seeing results right away and then building up your calorie level from there as you progress through the program.
Based on this free Insanity Max:30 Downloadable worksheet, this is what my meal plan looked like for the first 7 days (note: this one is different than the full meal plan as this is a type of jump start---however, this seemed to work better for as there were more protein portions and for me that just seemed to make me feel awesome as far as energy and feeling full).
Breakfast: 2 Scrambled Eggs and Sweet Potatoes
Snack: Greek Yogurt and Grapes
Lunch: Steamed Bok Choy, Chicken, Mozzarella Cheese, and olive oil
Snack: Carrots and Protein Powder (Shakeology)
Dinner: White fish, Steamed broccoli, homemade dressing, olive oil
After 7 days you can also switch to a little more full Insanity Max: 30 meal plan, but like I said, I enjoyed how I felt on the template above.
To see what exactly comes in the Insanity Max: 30 Program check out this video on our Fanpage and then message me Bryan@akersfitness.com to join our upcoming Insanity Max: 30 challenge!