We probably all grew up being told to clean our plate. We heard it, our parents heard it, and our grandparents heard it. We were “wasting food”.
This mentality grew out of the depression and wartime. During that time food was scarce and Americans were told to cook only what they needed and clean their plate to conserve and not waste anything. While that was definitely necessary back then and still carries some weight today (pun intended), the problem now is that food is not scarce and is cooked in outlandish proportions.
So we need to ditch the idea of just cleaning our plates and learn to start cooking in the correct portions again. Take this example, you wouldn’t try to fill up your gas tank more than it could hold or it would spill out and you would waste money. Conversely, you wouldn’t fill it up with less than you needed, but more on that later. Believe me, I still struggle just as much as the next guy with leaving food on my plate.
If you happen to make too much food you have two choices:
1) Put it in the waste.
2) Put it on your waist.
Either way you are wasting food!
That’s all there is to it. You can either eat for your goals (lose fat, maintain, gain muscle) or you can clean your plate every time and never reach your goals. If you’re a history buff like me, check out these war era propaganda signs about wasting food!
This week’s Monday Motivation is all about eating right. We’ve all heard that results are 80% nutrition and 20% fitness, but I believe you have to approach each as if it’s 100% and 100%.
I challenge you to eat right for just 3 days in a row this week and see what kind of differences you feel. Shoot me an email at email@example.com and let me know how it went for you!
Sometimes we feel like this, but it’s important to eat for your goals!
I hope you all have a great week and don’t forget to BRING IT!
Fellowship of Fitness | Better Together
Shakeology is a blend of nutrient-dense superfoods from around the world! No other food can provide all the nutrients, vitamins, proteins, and minerals in just the right combination to give your body exactly what it needs. I absolutely love Shakeology. It really is the healthiest meal of the day and has been the cornerstone of my health and fitness transformation. If Shakeology is the healthiest meal of the day, why is it so expensive? That’s a really good question.
At just over $4 per serving, Shakeology is an incredible value. Each serving packs up to 17g of protein per serving along with whole-food nutrition from some of the most nutrient-dense superfoods on the planet. This combination of amino acids, vitamins, minerals, antioxidants, enzymes, phytonutrients and rare adaptogens is unparalleled. We are exceptionally proud of the benefits Shakeology delivers as our customer testimonials attest to. And we make great efforts to ensure the high quality and purity of our ingredients. When all of this is factored in, the value is truly impressive.
Yeah yeah, that’s all good, but buying a single bag is $129.95+$14 est shipping for a total around $144. However, there are 4 ways to get Shakeology at considerable discount.
Discount Shipping – Saves about $12/month ($144/yr)
You can get a discount by getting Shakeology on HD (Home Direct/Monthly Auto-ship). This means you will get Shakeology delivered to you every 30 days. Plus, you may cancel at anytime so no worries! For this option just select “Monthly Autoship” when you place your order.
Club Membership – Saves about $15.25/mo ($183/yr)
Shakeology is an even better value with a 10% discount as a Club Member. Not only that, but you get 10% off all other products (yes this include workout programs like P90X and T25. Whoo hoo!) Simply click the link below to get a Club Membership. The Club is only $38.97/quarter and I have accounted for that in the savings. Plus, you get access to free meal planning and other fitness tools.
Coach Discount – Saves about $28.50/mo ($342/yr)
Get a 25% discount on all Beachbody products as a Beachbody Coach. You don’t have to be a fitness expert of any kind. You can simply be a “Discount Coach” and get 25% off all orders. Signing up as a Coach you’ll get the Game Plan Tools Kit and Business Essentials Kit for $39.95. After 30 days you’ll be billed $15.95/mo afterwards (I have accounted for the monthly fee in the savings!). Click on the link below and you’ll be well on your way to becoming a Beachbody Coach. You’ll have the option when you sign up to purchase a Challenge Pack. If you decide to do this then you can get your $39.95 start-up fee waived!
Free Shakeology – Yes, that’s right, FREE
What better way to get Shakeology than for FREE! All you have to do is sign up as a Coach and invite others to try Shakeology. When people sign up with you as their Coach, you receive a 25% commission on all of their orders. All it takes is 3 people and you would have it paid for. Plus, you can always have more than 3 and actually turn this into a business!
Now you know all of the options for getting Shakeology at a discounts so decide which one is right for you and start your own transformation! Plus, Shakeology comes with a 30 day Bottom-of-the-bag guarantee so why not give it a shot!
We all grow up hearing that we should eat more fruits and vegetables. After all, fruits come directly from nature and people have been eating them for thousands of years. They are convenient and require little to no preparation. They are the real FAST FOOD! However, can we have too much fruit in our diet?
What about sugar?
Some people reason that since we put so much emphasis on staying away from added sugars such as processed table sugar and high-fructose corn syrup, that the same applies to fruits. Added sugars have many detrimental effects including:
- No essential nutrients
- Overloading the liver and forcing fructose into fat
- Insulin resistance (metabolic syndrome and diabetes)
- Worsen type II diabetes
- Cancer risk
- Not as fulfilling (leads to overeating)
- Highly addictive
However, this does not apply to fruits because it is almost impossible to eat enough whole fruit to overeat fructose.
Benefits of Fruit
Raw fruits are actually really good if taken in the correct portions. Fruits are chock full of antioxidants, vitamins, water, and fiber. This makes digestion slower, which means slower conversion of fructose in the liver. When compared to other snacks such as soda and candy, there is no comparison. Fruits are also incredibly fulfilling, leaving you satisfied with as little as one apple. Fruits are also high in vitamins such as Vitamin C and Potassium. Several studies have shown that eating fruit helps protect against many diseases including heart disease and Type II diabetes. In addition, eating fruit can help you lose weight because fruits have high satiety. This mean that they help keep you full which tends to make you eat less other foods. However, consuming fruits in large quantities need to be avoided to stick to your daily limit of sugars (carbs) (The limit of calories coming from carbs is determined by your current weight loss goals: Here). However, stay away large quantities of fruit juices and smoothies because they can contain a ton of calories, and sugar. Even if you are drinking 100% real fruit juice, you aren’t getting the contribution of fiber making sugar hit the liver in large amounts over a short period of time. Overall fruit is very good for you, especially when you eat whole fruits.
So you’ve been pressing play and are continuing to dial in your nutrition. Great job! But now you are wondering if there is anything else to help you on your way. Are there any supplements out there that are worth taking? Absolutely! Supplementing is a great way to maximize your results and get the shredded body you want. Below are some of my favorite supplements that I have used during my transformation.
The following are the TWO that I have used from the beginning and I believe were essential for getting me to where I am. But experiment for yourself and see what works for you!
1) Shakeology is of course my overall favorite supplement. If I have to chooses between it and #2 on my list, Shakeology wins hands down. I first decided to try it after hearing so much about it from the challenge group I was in. And heck with a 30 Day money-back bottom-of-the-bag guarantee, who wouldn’t give it a go? From the first month I was hooked and have been taking it ever since. You just can’t beat the nutritional value that it delivers. Sure it does cost more than the average, run-of-the-mill meal replacement or whey protein, but it has so many nutrients and superfoods inside there really is no comparison. You’ll have to decide if it’s right for you and your budget. Click HERE for more info.
2) Whey Protein is great for fueling your muscles and getting in you protein requirement for the day, especially if you are on the Fat Shredder plan. Of course, if you are eating enough lean meats during the day, whey protein powder may not be necessary. As a note, if you are using store-bought jerky to boost your protein intake, be careful because that sodium will add up in a hurry! I have used many different protein powders during the past 2 years. Dymatize Iso 100, GNC’s Amplified Wheybolic, Optimum Nutritions Standard Whey, and MusclePharm Assault to name a few. Overall, I think MusclePharm tastes the best in my opinion and is what I am currently using.
This concludes my list of essentials, but I have used the following supplements as well on a regular basis.
3) Pre-workouts are a great supplement to really jack up the intensity of a workout. Pre-workouts have differing effects from person to person so preference will vary. I have tried several including: C4, NO Xplode, 1MR, and Muscle Pharm Assault. Overall I would have to say that C4 is my favorite and has a myriad of tasty flavors to choose from.
4) Creatine essentially draws fluid into muscles so that more nutrients are delivered which helps with both building and recovery. It also aids in short term increased in energy and strength. I use micronized creatine monohydrate from Optimum Nutrition.
I am currently evaluating Intraworkouts and Results and Recovery Formula and will post my opinion soon!
What’s happening guys! As some of you know, last week I didn’t have the greatest nutrition. Not that I ate a ridiculous amount of junk food–the food I ate was actually pretty healthy, but I had too much of it (Kashi Cereals are my weakness lol). It made me feel awful physically and emotionally. That being said, I set out this week ready to rock and roll. I decided to make a plan and stick to it. I logged all of my food for the next day the night before . I mentioned the benefit of doing this in an earlier post here. So how did I do Monday-Friday this week? Let’s see…
So far so good! I’m hitting near perfect macros everyday. Note that the picture above shows that I am within 1% of the target goal in each category (if not dead on), but if you are 2 or 3% away that’s just fine too! The important thing is consistency. If I can do it, anybody can do it. One day turns into two then three then four and before long it’s a habit. Besides fueling your body what it needs, setting nutritional goals and hitting them make you feel good.
Note: If you want to see what I had to eat these days just add me on MFP. My username is tkernicky. Currently I am on the Fat Shredder Plan as lined out in the P90X guide which is why my macros are 50p/30c/20f.