First You Need To Get Serious!
First you need to make the decision to take action and eat better. You will not be successful at eating better unless you truly are SERIOUS about making a positive change to your eating habits. Without first making a DECISION to begin eating better, all other plans will fall through the cracks. You have to be SINCERE in your effort to start a healthy eating plan. Here is a 3 Step Plan you can put into action in 3 weeks! Take-on one step each week and in three weeks you will feel, look, and move better!
1) Clean-up Food Choices (No More Junk!) and Smaller Dinners
2) Clean-up Food Choices, Smaller Dinners, and Smaller Portions all day
3) 3 Meals, 3 Snacks, Every 3 Hours which each includes a Protein, *Carbohydrate, and Water
(* Carbohydrates: Breakfast = Complex Carbohydrate, Mid Morning Snack = Fruit, Lunch = Complex Carbohydrate, Late Afternoon Snack = Fruit, Dinner and Late Evening Snack = Vegetables)
Now Plug-in The Following Foods to the Plan and Only Eat Until Satisfied, Not Full!
Healthy Proteins:
Almonds, Walnuts, Chicken Breast, Chicken Burger, Turkey Breast, Turkey Burger, Pecans, Peanuts, Peanut Butter, Almond Butter, Salmon, Tuna Canned, Tuna Steaks, Flounder, Grouper, Halibut, Tilapia, Snapper, Shrimp, Eggs, Yogurt, Milk (low fat), Cottage Cheese (low fat), Cheese Sticks (low fat), Egg Substitutes, Soy, Soy Milk, Soy Nuts, Tofu, Beans (high in protein and some complex carbs), Lean Beef, Lean Steak
Fruits:
Oranges, Apples, Tangerines, Blackberries, Cherries, Blueberries, Cranberries, Grapefruit, Kiwi, Lemon, Water Melon, Oranges, Peaches, Pears, Plums, Raspberries, Strawberries, Bananas, Honey Dew Melon, Cantaloupe, Nectarine, Mango, Guava, Papaya
Complex Carbohydrates:
Whole Wheat Pasta, Whole Wheat Spaghetti, Whole Grain Bread, Sweet Potatoes, Red Potatoes, Yams, Whole Wheat Macaroni, Whole Grain Pita Bread, Whole Grain Bagels, Whole Grain/High Fiber Cereals, All Bran, Oatmeal, Shredded Wheat, Muesli, Corn, Lima Beans, Peas, Quinoa, Other Beans (Beans have Protein and Complex Carbs)
Vegetables:
Broccoli, Asparagus, Egg Plant, Kale, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Collard Greens, Cucumbers, Spinach Cooked, Spinach Raw for Salad, Iceberg Lettuce, Yellow Squash, Zucchini, Mushrooms, White Onions, Purple Onions, Red Onions, Scallions, Tomatoes, Avocados, Romaine Lettuce, Jalapeno Peppers, Banana Peppers, Sweet Pickles, Dill Pickles, Radishes, Turnip Greens, Green Beans, String Beans, Carrots, Cauliflower
You can do this! You can make this happen! You can feel, look, and move better! So all you have to do is follow these 3 steps and implement the right foods for the right meals and snacks every 3 hours. Do not eat until full, only satisfied! Drink plenty of water in moderation.
All this healthy eating really goes well with regular exercise and proper rest. Please combine a Healthy Exercise Plan, Healthy Eating Plan, and Healthy Rest Plan for best results! You can do this if you are really SERIOUS and DECIDE to act now! If you are SINCERE and really do this 3 Step Healthy Eating Plan, your results will be great!
-Dave
You Can Do This: Knowledge, Accountability, Persistence, Consistence, and Taking Action Now!
Okay it’s that time of year again when we all want to make some New Year’s Resolutions! Everyone thinks my Fitness Businesses (Train With Dave Personal Training & Writing and Virginia Bootcamps and South Boston Fitness) thrive and get booked and extra busy with New Year’s Resolution people…..well that’s not true. Most of us tell ourselves we are gonna lose some weight or a lot of weight. Well almost always we try and fail to lose the weight and about a week or two into it we become frustrated and give-up! About two weeks into the New Year is when I get really super busy because I get the dropouts of people who have attempted to lose weight on their own through some fad diet without a real PLAN.
As a Personal Trainer (One-On-One, Small Group, and Virginia Bootcamps) for nearly 14 years now what I get my clients to do is get structured and follow a plan, a routine, which fits their lifestyle and enables them to achieve success in re-shaping and toning their bodies! Without a blueprint or plan and someone to help you carry this out, you and I will almost always fail.
A lot of my work as a Fitness Professional and Trainer is to set-up and gear a plan for my clients to hold them accountable by having them show-up to meet with me once, twice, three, or four times per week. Each program will vary slightly to suit the needs and wants of each person and to work around any pre-existing problems or issues.
Okay so next I am going to tell you what to do. I am going to give you your very own Fitness Blueprint which contains the structure and routine you need to adhere to, and the Knowledge you need to make yourself get into great shape! Then you will need to be Persistent and Consistent to simply carry this out after you take Action and implement this into your life!
The following is your Fitness Blueprint! I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day! I also do my best to follow this blueprint personally. I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!
Exercise: Your Weekly Exercise Plan Blueprint should be as follows:
1) 3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts
2) 3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Workouts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts
3) Stretch before, during, and after each of your workouts!
Nutrition: Your Daily Meal Plan Blueprint should be as follows:
Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
Mid-Morning Snack – (Lean Protein, Fruit, and Water)
Lunch – (Lean Protein, Complex Carbohydrate, and Water)
Late Afternoon Snack – (Lean Protein, Fruit, and Water)
Dinner – (Lean Protein, Vegetable, and Water)
Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)
Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint
Proteins:
Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,
Complex Carbohydrates:
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Fruits:
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Vegetables:
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,
Miscellaneous:
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:
1) -Get 8 hours of sleep each night!
2) -Take a nap each afternoon, everyday!
3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!
Okay so I have given you your Fitness Blueprint, what are you gonna do with it? Are you gonna try some Fad Diet instead and get frustrated and fail or are you gonna put this Fitness Blueprint to use now and succeed?
It’s up to you to make this happen. You have a choice as to whether or not you want to Fail or Succeed. If you truly want to succeed and achieve success then you need to hold yourself accountable, or get me to hold you accountable, a friend or family member to hold you accountable, but you have to be held accountable to make this work and be consistent.
If you are Persistent and Consistent you will surely succeed and get into great shape this New Year! You will Feel, Look, and Move Better immediately! Your quality of life will positively change for the better and you will in turn be able to positively influence others around you to take part in a healthy lifestyle!
You now have the Knowledge so just take Action and Do It!
Never Give-up!
-Dave
- Builds self-confidence,
- Gives you a better quality of life,
- Is life changing,
- Will give you workouts each week full of variety,
- Gives you healthy meal and snack plans – The Healthiest Weight Loss Solution System,
- Is a great place to make friends,
- Is a fun fitness experience,
- Gives you the tools to be a better you,
- Is guaranteed to burn calories,
- Helps you lose inches of body fat,
- Most importantly Virginia Bootcamp cares about you!
We need it to lead a healthy and productive lifestyle. Below are some benefits I copied from an article in my database from the International Sports Sciences Association. The article begins with studies done to prove their point, but I do not want to bore you with the details. Here is a quick list of the most important ways Exercise helps us Physically, Emotionally, and Mentally:
Allergies - Exercise is one of the body's most efficient ways to control nasal congestion (and the accompanying discomfort of restricted nasal blood flow).
Angina - Regular aerobic exercise dilates vessels, increasing blood flow— thereby improving your body's ability to extract oxygen from the bloodstream.
Anxiety - Exercise triggers the release of mood-altering chemicals in the brain.
Arthritis - By forcing a skeletal joint to move, exercise induces the manufacture of synovial fluid and helps to distribute it over the cartilage and to force it to circulate throughout the joint space.
Back Pain - Exercise helps to both strengthen the abdominal muscles and the lower back extensor muscles and stretch the hamstring muscles.
Bursitis and Tendonitis - Exercise can strengthen the tendons— enabling them to handle greater loads without being injured.
Cancer - Exercise helps you maintain your ideal body weight and helps keep your level of body fat to a minimum.
Carpal Tunnel Syndrome - Exercise helps build up the muscles in your wrists and forearms— thereby reducing the stress on your arms, elbows, and hands.
Cholesterol - Exercise will raise your level of HDL (the "good" cholesterol) in the blood and help lower your level of LDL— the undesirable lipoprotein.
Constipation - Exercise helps strengthen the abdominal muscles, thereby making it easier to pass a stool.
Depression - Exercise helps speed metabolism and deliver more oxygen to the brain; the improved level of circulation in the brain tends to enhance your mood.
Diabetes - Exercise helps lower excess blood sugar levels, strengthen your muscles and heart, improve your circulation, and reduce stress.
Fatigue - Exercise can help alleviate the fatigue-causing effects of stress, poor circulation and blood oxygenation, bad posture, and poor breathing habits.
Glaucoma - Exercise helps relieve intraocular hypertension— the pressure buildup on the eyeball that heralds the onset of glaucoma.
Headaches - Exercise helps force the brain to secrete more of the body's opiate-like, pain-dampening chemicals (e.g., endorphins and enkephalins).
Heart Disease - Exercise helps promote many changes that collectively lower your risk of heart disease— a decrease in body fat, a decrease in LDL, an increase in the efficiency of the heart and lungs, a decrease in blood pressure, and a lowered heart rate.
High Blood Pressure - Exercise reduces the level of stress-related chemicals in the bloodstream that constrict arteries and veins, increases the release of endorphins, raises the level of HDL in the bloodstream, lowers your resting heart rate (over time), improves the responsiveness of your blood vessels (over time), and helps reduce your blood pressure by keeping you leaner.
Insomnia - Exercise helps reduce muscular tension and stress.
Intermittent Claudication - Exercise helps improve peripheral circulation and increase your ability to tolerate pain.
Knee Problems - Exercise helps strengthen the structures attendant to the knee— muscles, tendons, and ligaments— thereby facilitating the ability of the knee to withstand stress.
Lung Disease - Exercise helps strengthen the muscles associated with breathing and helps boost the oxygen level in your blood.
Memory Problems - Exercise helps to improve your cognitive ability by increasing the blood and oxygen flow to your brain.
Menstrual Problems and PMS - Exercise helps to control the hormonal imbalances often associated with PMS by increasing the release of beta-endorphins.
Osteoporosis - Exercise promotes bone density— thereby lowering an individual's risk of suffering a bone fracture.
Overweight Problems - Exercise suppresses your appetite, increases your metabolic rate, burns fat, increases lean muscle mass, and improves your level of self-esteem.
Varicose Veins - Exercise can help control the level of discomfort caused by existing varicose veins and help you prevent getting any additional varicose veins.
So get outside and take a walk with your spouse and kids, get a gym membership, hire a fitness trainer, canoe in a river, swim at a fitness center, park farther away from the front door of a store, save money by taking a few minutes to prepare your meals, take the steps instead of the escalator, bike instead of drive, or find some other form of exercise to help you enjoy your life more and make it so much healthier!
Have a great week!
-Dave
($99 split two ways = Only $49.50 each)
Unlimited Workouts and Nutrition Help for ALL of January!
Special ends Friday Dec. 31st at 12 Noon & for new clients only!
Refer a friend or family member & if they sign-up for month of January - You get 25% off your next Month of Bootcamp ($24.75)!
Special ends Friday Dec. 31st at 12 Noon!
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