What is Clean Eating

12 Apr

Defining Clean Eating

Eating “clean” is gaining traction — but what does it actually mean, and how is it good for the body?

Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food’s pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. However, modern food production has become so sophisticated that simply eating whole foods can be a challenging proposition these days.

What Counts as Processed Foods?

First, let’s start with the definition of processed food. “Processing” includes:

  • Additions of any kind — everything from salt, sugar, and fat to aid flavor and mouth feel, to preservatives that keep food from spoiling too quickly, to the vitamins enriching everything from beverages to breakfast cereal.
  • Changing the form of the natural food — for instance, removing the bran and germ from whole grains to create refined bread, mashing apples into applesauce, or stir-frying veggies.
  • Foods with components manufactured in a lab. (You probably don’t need clarification on this one, but if the ingredient list has stuff you can’t recognize or pronounce, that’s a pretty solid indication that it’s not natural).

In that light, processed food includes everything from a hot dog (where do we even begin?) to jarred organic pasta sauce and instant oatmeal. And yes, changing the form of natural food includes cooking as well, so even your steamed broccoli is technically processed, albeit minimally.

So why, exactly, is processing so bad — especially if it’s something as simple as adding heat?

Why Is Processed Food Bad?

In two words: It’s not. Or rather, not categorically.

“Processing is not always bad,” says Jessica Fanzo, assistant professor of nutrition at Columbia University. “Often processing removes toxins or bacteria, or allows for us to eat certain types of foods in off-season due to freezing or canning.” (Pasteurized milk, anyone?) Processing “can also include altering the consistency or taste of food to make it more appealing,” Fanzo adds. So that delicious post-workout kale-celery-spinach-banana smoothie you had? Enjoy that virtuous feeling knowing that you were likely able to down that giant amount of greens because your treat was somewhat processed.

Still, even though pasteurized milk, kale smoothies, and instant oatmeal are all processed, that doesn’t make them on par with doughnuts and Diet Coke.

“The key is to avoid foods that are ‘ultra-processed,'” says Fanzo — basically, anything food-product-like or ready-to-heat.”

The Problem with Ultra-Processed Foods

As you can probably guess, the health problems associated with ultra-processed food are numerous. Foods with genetically modified organisms (GMOs) have been linked to cancer and infertility; highly processed foods are stripped of nutrients needed for overall health; and heavily modified food tends to have additives that overstimulate the production of dopamine, the “pleasure” neurotransmitter, perpetuating a negative cycle of constant junk food cravings.

However, there’s added reason for pause when reaching for the Pop-Tart.

In a 2011 article published in the Journal of the World Public Health Nutrition Association, Carlos Monteiro, professor at the Department of Nutrition of the School of Public Health at the University of Sao Paulo, argues that having ultra-processed foods touted in a way that makes it seem good for you — less sodium! no trans fats! vitamin-enriched! — actually causes more damage to our collective understanding of healthy eating than we may realize. Considering the increasing abundance of “healthfully” enhanced products in the grocery aisles (or perhaps even your refrigerator), Monteiro may be on to something.

The Perks of Clean Eating (now we’re talking)

Thanks to extensive research that has linked eating whole foods with good health, “we do know that largely plant-based diets are healthy,” says Fanzo. Multiple studies have shown that diets heavy on fruits and vegetables can curb or prevent certain life-threatening conditions and diseases, such as high blood pressure, type 2 diabetes, and cardiovascular disease. Plus, there’s research linking diets high in fruits and veggies to healthy weight management and glowing skin and hair — as if you needed more motivation.

How to Eat Clean

Unprocessed foods include:

  • Fresh fruits and vegetables
  • Dried legumes
  • Nuts
  • Farm-fresh eggs

Minimally processed foods include:

  • Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice
  • Frozen fruits and vegetables
  • Unprocessed meat; wild over pastured, pastured over grain-fed
  • Hormone-free dairy
  • Oils

Pesticide-free organic food is preferable to avoid consuming added hormones or chemicals. It’s also important to note that eating clean doesn’t give you free reign to eat endless quantities. They may be healthy, but they still have calories!

You always have to think about portion size. I encourage you to think of your plate in terms of: proteins, healthy/clean carbs, and healthy fats. Just go off the picture below:

How to Shop Clean

Realistically, eating clean doesn’t mean you need to eat everything raw and straight from the ground. It means choosing minimally processed foods with few ingredients on the label, if it has a label at all.

If you’re shopping around the perimeter of the grocery store, that’s always a good start.

When perusing the main aisles for packaged foods, ask yourself: Where did this food or its ingredients come from? How much has it been processed or handled? The ingredient label should be short, and all ingredients should be recognizable. Scan for easy-to-avoid additives like artificial coloring and flavors.

How to Cook Clean

Cooking does alter your food, but it isn’t necessarily a bad thing.

“While it’s true that some nutrients are lost during cooking, like vitamin C, other nutrients are increased when foods are cooked, like lycopene, so it’s best to eat a wide variety of foods, in both their raw and cooked forms,” says EA Stewart, RD, who blogs at The Spicy RD.

When cooking food, “the focus should be on maintaining the integrity of what you are consuming and avoiding high-fat cooking methods such as deep-frying or stewing in animal or vegetable fats,” says Miranda Hammer, a New York City registered dietitian and author of food blog The Crunchy Radish.

When cooking, opt for flash-cook methods such as stir-frying and ones without additives like steaming. For fruits and veggies, raw is best, but steaming is a close second in terms of preserving nutritional value and keeping the food’s natural integrity.

Article adapted from www.fitnessmagazine.com “What is Clean Eating”

Have a healthy day! Kathie

6 Simple Rules to Staying Fit

11 Apr

I came across a great article today about a gal who lost 150 pounds following these 6 simple rules. She lost that weight in 18 months as well. We can all take from this. I am adding my input here, link to the article at the bottom.

  1. Drink a lot of water every day. Sixteen 8 ounce glasses equal a gallon and drink that throughout the day. I keep a glass of water beside me all day long and sip on ice cold water all day. Your body is 75% water, replace it regularly.
  2. Keep it simple. Eat clean and keep it simple. I eat a lot of tuna, eggs, protein shakes, whole grains, and fresh fruits and  vegetables.
  3. Never count calories, food is fuel. I had a client text me today, she said, “My eating has been horrible again. Wish I could give up food totally!” Yes she did! Oh my, poor gal!! I hope I changed her thinking with my reply. I said, “Oh no! Food is fuel. Change the way you look at food and the food you fuel yourself with will change.” This is pretty profound if you really think about it.
  4. Prepping meals every week. Sunday, or the very first day of your week is the most important of all. Success is made on Sundays, I say. Prep all your meals for the week on Sunday. While you are at it plan your workouts as well. Oh wait, that’s next……read on……
  5. Stick to a schedule. Go to the gym whether you feel like it or not. Currently I hit the gym 5 days a week, 2 days (of the 7) are rest work. This is the program I am on. You can’t skip days, even if you feel like it. I run the O-Zone at OCuSOFT and I have folks come through the door when they do not want to. They always feel better once they get through. As I always say, “Hate me now, love me later.” As a trainer that is how it goes because I push ’em  hard but they love me later when the successes start stacking up.
  6. Consistently track progress. Take pictures and keep a journal. I do! I have been consistently training  on a 4-5 day a week basis since October. I am looking forward to my 1 year anniversary. I also keep track of my workouts in my Erin Condren planner. Being a certified personal trainer I know that I may hit a plateau if I don’t change it up every 6-8 weeks. I am close on my weight goal but I am no where near to what I want to accomplish in my body fat percentage/muscle mass.

Read about this success story here. I took the gal’s 6 rules but only gave my input. Click to read her story and see  her details. Every little tidbit helps and her story is very inspirational.

Have a healthy day! Kathie

Healthy Habits for Weight Loss

06 Apr

What An Ideal Workout Looks Like

28 Mar

The ideal breakdown between strength training, cardio, and sweet, sweet rest.

It’s time to review your workout and fitness goals. Unless you work out for a living, chances are, you don’t have an endless number of hours to spend in the gym every week. But no matter how many days you have to work on your fitness goals, it’s tough to know how to split your time between different types of exercise.

Workout variety is a good thing, but with endless moves, classes, and online programs out there, knowing where to start is half the battle. Cardio, strength training, and rest are all major aspects of living an active lifestyle, but how much of each should you be doing?

Your magic number of days depends on how active you already are. For example, you’ll probably see results from one day a week if you don’t already work out at all. But if your body is used to six days a week, one day probably won’t cut it.

The breakdown varies depending on your specific goals, but in general, four to five days a week will do the trick if you’re simply aiming to improve your fitness and stay in shape. If you’re going for the full five, three days should focus on strength training, two days should focus on cardio, and two should be active rest. If you only want to work out four days a week, think about your goals: If you want to add muscle tone, cut a cardio day. If you want to improve endurance, skip a strength day. Or, switch it each week.

Here’s how to crush it at each one:

Strength Training

The more muscle you have the higher your metabolic rate. Strength training also strengthens joints and bones.

How Often: Three times per week.

How Long: A strength-training session should last 45-60 minutes.

How To Do It: You want to include upper and lower body moves, and you want to have a balance between pushing and pulling movements. So, for example, a pushing movement would be a chest press, and a pulling movement would be a row. You should do different moves in each of the three strength sessions, but repeat them every week. Personally, I would stay with a program for four to six weeks and progressively increase the weight. The week before your last week, I would have a little bit of a drop-off, to give your body a little bit of a recovery, and the last week really push it hard. Four to six weeks is not a magic number. It is how long it takes to hit a plateau. I change up my program once a month.

Bonus Tip: Strength training is also where you can improve other elements of your fitness. You can work on coordination during the warm-up with non-linear movements and patterns like crawling. You can also improve balance (and engage your core!) by doing single-leg exercises. Another tip: warm up before hitting the weights and stretch when you are finished to prevent soreness. Be sure not to stretch too deeply, but warm up only, before you lift weights as you can put your muscle out of normal range of motion and cause injury. It is better to stretch after the workout.

Cardiovascular Exercise

As important as it is to strength train, cardio has its place in a balanced workout routine, too. Doing cardio keeps your circulatory system working optimally helping you to recover faster…and it keeps your endurance up. It also increases your VO2 max, which helps your body utilize oxygen. Check, check, and check. 🙂

How Often: Two times per week.

How Long: The American College Of Sports Medicine recommends logging 150 minutes of moderate-to-intense activity per week. How you split that up will depend on what type of training you’re doing (longer, steady-state sessions vs. shorter HIIT workouts).

How To Do It: You’ve got a ton of options: Spinning, an outdoor jog, the good old elliptical machine, (my favorite) the stair master, and the list goes on. Whether something is cardiovascular depends on where your heart rate is at and how long you’re doing it for. Target heart rates are different for everyone. A good baseline to aim for during your cardio routines is between 120 and 150 beats per minute for 20-30 minutes. (Learn more about target heart rates here.) I’m a big fan of doing functional movements to keep my client’s heart rate up. For example, I will do a circuit training program, where you strength train for a set and then perform cardio exercise for 30 seconds. You then also fit into strength training and cardio into a combination workout —the key is trying to do more reps within a certain time span to keep that heart rate elevated.

Bonus Tip: Another option is interval training, which helps you burn more calories in the same time as steady state. I like to do 1 minute 30 seconds rest with 30 second intervals for 20-30 minutes. The best part? You can do this with pretty much anything. Indoor row machine, bike, treadmill, functional movements, and my favorite the stair master, you name it.

Rest

Taking a break lets your body recover and rebuild so you can get back to your workouts refreshed and ready to rock it. Of course, this isn’t a free pass to sit on the couch all day (well, not every time at least). A rest day should actually be considered ‘active recovery’, meaning you don’t have to hit the gym or break a serious sweat, but you should do something. It’s not just about the physical recovery—it’s also the mental. Doing something that you enjoy that’s active is great for the mind…and it assists in residual fatigue. Plus, it keeps up your conditioning.

How Often: Two times per week.

How Long: Aim for 20-60 minutes.

How To Do It: Whether you hit up a restorative yoga class or just take a walk, active recovery shouldn’t require a ton of effort like a workout day, but it should get you moving.

Bonus Tip: Where you place these rest days is up to you—if you do your workouts Monday through Friday, feel free to take the whole weekend off. Or, you could break them up by doing a strength day, a cardio day, then a rest day before getting back to weight training.

Of course, your perfect gym week may vary slightly based on your goals and your schedule, but it’s all about having good fitness habits.

If you want results, you need to have a routine that you can stick with. I’ve seen so many people try to fit workouts in inconsistently, and it ends up being a waste of time. So, no matter what you do and when you do it, the goal should be to rock it, rest, repeat.

You Can Not Out Train a Bad Diet

13 Mar

Eat Clean and Train Dirty! If you want results, and I mean real results, you must eat clean. It does not matter how hard you work in the gym, you will never out train that bag of Cheetos and fried foods.

Your best bet is to eat clean. What does that mean you ask? Well here are some tips for eating clean:

 No Processed Foods

It’s quite easy to learn about the clean eating lifestyle, but following it can be difficult and a major shock (a good one) to your body. One of the main foundations of clean eating is cutting out and avoiding processed foods. Doing so will prevent the consumption of unhealthy and sometimes very harmful additives. Processed foods are hard on your body and have been connected to serious health complications, including cardiovascular disease and obesity. They can contain so many bad ingredients that are difficult on your liver and for you to digest, and those harmful ingredients and additives are often then stored in the body.

Reading the ingredient list and nutritional information on the side of pre-made, packaged, and processed foods can be a real wake up call if you haven’t read it before. Processed foods can have an alarming amount of sodium, fat and sugar. To make it worse, the serving size is often only half or less of what you’d regularly eat. Next time you’re shopping, skip processed foods to eat clean and greatly improve your health.

Eat Several Small Meals a Day

A clean eating staple when following this diet and lifestyle involves eating several small healthy meals a day, either 5 or 6, instead of 3 (or fewer, depending on your routine) big meals. Some benefits of eating this way include improving your metabolism through the extra work required to digest food more frequently and maintaining blood sugar levels. It can also prevent overeating because you won’t feel starving at your next meal, causing you to eat more than your body needs. It provides your body regular nourishment to keep you energized and satiated throughout the day.

Some people think that eating a small meal won’t satisfy them, but if you eat the right foods and give your body time to adjust to the new meal schedule, you should be fine. One key tip to clean eating that will help with feeling full and for longer is to include foods with fiber in your small meals. Eating fresh vegetables is a major part of clean eating and there are many veggies that contain a high amount of fiber, so you shouldn’t feel hungry.

Exercise Portion Control

Even if you’re an exercise junkie or are training for something physically demanding, portion control is an important aspect of clean eating that’s doable regardless of your situation. Everyone requires different amounts of food, depending on their age, sex, weight, medical history, and lifestyle. Through portion control you can still get the added protein you need to train, while loading up your body with vital nutrients that will help your overall health.

Eat Fresh Vegetables

There’s an impossibly long list of health benefits from eating fresh vegetables, from giving you energy, improving digestion, and protecting your skin and eyes to potentially reducing the risk of cardiovascular disease, stroke, and many types of cancer. Many vegetables are considered superfoods because of these amazing health benefits, so stock up and eat them regularly. Eating fresh vegetables is a definite do for clean eating and you’ll see and feel the benefits of these powerful foods.

Drink Plenty of Water

Clean eating is about keeping your body clean in every aspect, allowing it to flourish and helping your body become as healthy and strong as possible. Water is vital for your body and impacts more of your health than you may know. It can flush out toxins and other harmful waste in the body, enhance and maintain healthy muscles, and decrease joint pain.

Staying hydrated is also known to help control your appetite. Hunger is often mistaken for thirst, causing people to eat and overeat instead of the body what it really needs – water. Drink water throughout the day, at least the standard 8, 8-ounce servings, though your activity level and health impacts how much you should drink. By helping your body thrive from staying well-hydrated all the time you’ll be on your way to keep your body clean.

Eat Whole Grains

Whole grains are seriously good for you, yet processed foods containing grains don’t contain many of the nutrients that make whole grains healthy because certain components are removed. To eat clean in regards to grains, you need to make sure that whatever grain-based food you’re buying actually says the word ‘whole’ before the grain, like whole wheat flour. If you don’t look at the ingredient list and just assume that a product is whole grain, you’ll probably eat foods that just have wheat flour and you’ll be missing out on some of the good stuff.

There are many other whole grains and whole grain products that are finally fairly mainstream, such as quinoa, buckwheat, rye, and brown rice, increasing your options for including whole grains in your diet. These popular and healthy alternatives use whole grains for all kinds of baking and cooking. And to top it off, according to the Mayo Clinic whole grains are not only good for you, they’re an essential part of a healthy diet and have been linked to decreasing the risk of heart disease and other serious medical conditions.

Biggest Loser Trainer Has Heart Attack

02 Mar

“Bob Haper had a heart attack, he was fit, why bother with getting fit, when it’s your time to go it’s your time to go.” Nothing infuriates me more and this is just one of the many comments out there on social media!! I am quite sure there is more to this story than we will ever know.

First of all google “Bob Harper and drug use” you will find he is the main affiliate in the drug use scandal on the show the Biggest Loser back in 2016, which however, we hear nothing about now. Can you say swept under the rug?! Um,,,, the contestants claim that they were given, “Adderall and ‘yellow jackets’ — pills that contain ephedra extract. Ephedra is used to promote weight loss and boost energy, and was banned by the FDA in 2004.” This taken from the New York Post article on the scandal that rocks the Biggest Loser. Click Here to read that article now. ****Ephedra extract will damage the heart.**** There is no doubt about it. Now I am not saying Bob Harper used diet pills but if he asked his clients to do this who knows what he would do for himself?! Continue reading…..

Now google “Jillian Michaels and drug use“. You get a little bit different side of the story.  It looks like she was accused of giving clients performance enhancing drugs at one time. However, please note that she eventually quit the show because she and the producers could not “find common ground.” I already knew I loved her training philosophy and methods. Granted we will never know the true details due to contract restrictions but the trainer in me reads through the lines. She has outright said one of the “winners” actually lost too much weight. I applaud her and again her methods of training.

Back to Bob….ugh the guy infuriates me. I remember one time Jillian was promoting the use of psychology to help her clients. Bob was so against that! Really Bob? 99.9% of people who are on that show or have excessive weight gain have psychological issues that need to be addressed in order to move forward. But go ahead and use your strategies!

I can almost guarantee the guy used some type(s) of drugs and supplements that worked against his heart disease. Let’s look at the “natural” supplements we fitness gurus use.

  • Pre-workouts and creatine supplements. Serious guy pre-workouts contain a ton of caffeine and creatine. Both are very bad for your heart and not natural in  the high doses you can get today. They also contain warnings on the packages stating that if you have heart conditions be sure to see your physician or do not use at all. Also note some of the OTC supplements are banned in NCAA  and professional sports…um……..FOR A REASON!!!

Now let’s look at two of many steroids/performance enhancing drugs that can be used to create the body of that fitness guru, Bob Harper.

  • Testosterone has been shown to enlarge muscles and the heart is a muscle. It can and does damage the heart. “Recent studies suggest a link between testosterone therapy and an increased risk in heart disease. … Currently, the Food and Drug Administration (FDA) is investigating the risk of stroke, heart attack and death in men taking FDA-approved testosterone products.” Taken from Mayo-Clinic.com
  • Human Growth Hormone: Testifying before the U.S. House of Representatives Government Reform Committee on behalf of The Endocrine Society, Dr. Alan Rogol outlined the legitimate medical uses of HGH and the serious health consequences surrounding its abuse by athletes, celebrities, and those hoping to find a way to combat the effects of aging. Dr. Rogol stated, “At higher HGH dosages, it is possible to achieve levels similar to those found in the endocrine disease acromegaly, which is caused by too much growth hormone in the body. This condition can lead to severe muscle weakness and even heart disease.”

I don’t even need to address recreational drugs like cocaine which is used as a stimulant and is extremely addictive.

On a personal note, I am 51 years old, actually 2 months older than Bob, and have heart disease deep in my genetics. I have been a Certified Fitness Trainer since 2002. I was diagnosed with high blood pressure in 2008 and my cause was stress, but also genetic. Heart disease runs rampant in my family (father’s side has multiple instances). My father had quadruple bypass surgery in 1995. He has since turned his health around and keeps a close eye on his cardiovascular system. Because of this he has had no further issues and at 80 years old is fit as a fiddle.

As for me, I keep a close eye on my cardiovascular condition as anyone with that genetic predisposal should. There are so many great medications out there and my doctor and myself keep a close eye on my blood pressure and heart.

I have never been in better shape in my life and I am 51 years old!!! I know for a fact that you can control heart disease and keep it at bay with diet and exercise. I will debate that to the very end.

Did I mention that the show barely ever mentioned heart rate and cardio exercise? Um……hello?! this is so super important and everyone exercising should know you should never exceed 220bpm minus your age. But that is all over MY blog!

Cancer on the other hand is not easily combatted and a different genetic topic.

I honestly believe there is more to this story than we will know. Do not view Bob as a fitness expert because he “looks” fit and “acts” like a personal trainer. He is in show business for a reason and to me, it is obvious. There are other factors to look at here.

Have a healthy day!

Extra Supplements for Women

08 Feb

I have been a Certified Fitness Trainer since 2002. That is a long time. Because I have been in fitness so very long a lot has changed. Supplements are one of the biggest changes in the industry and today there is so much you can do to enhance your program that it is utterly overwhelming. However, do a little research at http://www.bodybuilding.com and you will easily find products that work for what your goals are.

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Please note this is only 3 types of things I take. Not everyone likes the same thing. However, if you are serious about your fitness regimen you need a multi vitamin, a protein, and a pre-workout. You MIGHT want to add an amino or BCCA and maybe even a fat burner. It is all up to you.

For vitamins and protein that I currently use please see this post. Again, this is my personal taste and a way to get away from Le-Vel Thrive.

However, this post is about my pre-workout, my BCAAs or aminos, and a natural fat burner that you must cycle off of in order for it to work.

My current pre-workout is a deal breaker. By that I mean it gets my ass out of bed in the early morning and motivates me for that workout. It gets my energy flowing. I look forward to taking it. That is how a pre-workout should be. What do I take you ask? I take Uplift  by NLA for Her.

This stuff works great. You can feel the tingling sensation within 10 minutes and you know you better get your butt in the gym and workout or else you are going to loose it! It gets you through the toughest workout. It enables you to lift heavier, work longer on your cardio and just get a better workout. Who doesn’t want that? For more information on Uplift Bodybuilding.com Logo Blue 150x150.

To build muscle you need amino acids and protein. Aminos help your body do so much. I enjoy the extra energy I get from my amino supplements which has more than just BCCAs. I actually take 2 different ones. The first one I take is called Amino Lean by RSP.

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I like this because it gives me that afternoon boost I sometimes need. It also helps me repair those muscles so I can get back in the gym quicker.

I also like NLA for her Her Aminos. I usually take that after my intense workouts, which are, well 3 times a week….sometimes I get 4!

There are also fat burners out there! I have only tried one kind and I really liked the way it curbed my appetite and helped me drop that extra fat I was trying to rid myself of in the beginning of my workout phase 2.

I am cycled off fat burners for now, as we all should do because they lose their effectiveness. I plan going back on my fat burner before that fun beach trip and bikini season this June! 😉

Remember there is so much to supplements. Ingredients are key. Clean is key too. I watch both. I also read reviews on all products and stay up to date so I can tell my clients what will help them.

Have a healthy day!

Replace Thrive and Then Some…

08 Feb

Le-vel Thrive is extremely expensive and definitely a pyramid company that will brainwash you if you are not careful.

As a Certified Trainer I have done some research and tried some new things and found some things  very similar to Thrive vitamin system. And much better too! Upon trying these things for one month I have found some proven results and a huge success! At a much less cost.

Let’s talk about their vitamin for starters:

Vitamin for women Cost: an outrageous $60 for one month OMG!

Here is the nutrition value for one capsule:

A great alternative is a vitamin I have found at

Bodybuilding.com Exclusive Brands 728 x 90

actually I get 99% of my supplements from bodybuilding.com. Jamie Eason Signature Series Multi-Vitamin is a natural food based vitamin, that is  vegetable based and has digestive support.

Cost is ONLY: $15.29 for a one month supply! That is a whopping 40% less than Thrive. Imagine what other awesome supplements you could buy for that extra $45! Read on and I will be happy to tell you…..

But let’s talk about protein first. Thrive’s Shake is $50 for just 16 day supply!! OMG! I feel bad for being brainwashed by their antics!!

Not only is Thrive’s “protein” shake expensive but it only has a measly 15 grams of protein per serving. I know Thrive has vitamins in their shake but like a fellow body builder told me, “why not get your vitamin from a supplement?” Duh! 

So I found a GREAT tasting and longer lasting more substantial protein in Trutein by Body Nutrition!!

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Let’s talk about price: Trutein is $32.59 for 27 servings and $49.99 for 53 servings. Because I love my protein so much I buy the bigger serving container and drink at least 2 a day. You can’t do that with Thrive or you’d run out in 7 days!! And Thrive only has 15 grams of protein. Trutein has 25 grams of protein. If you are trying to build muscle and sustain the appetite you need a whole lot more than 15 grams! And the cost is a no brainer. #savemoney

Like I just said, if you were to get the protein out of Thrive you’d be out in 7 days and that is just for 30 grams a day! You get 50 grams a day with 2 servings of Trutein and you won’t run out for almost 4 weeks. Making the cost 4 times cheaper. Actually it is even cheaper because there are 53 servings and Thrive is only 16 servings. OMG I feel bad for the brainwashing that took place! lol

Ok so now about the patch. That is the only thing I could not find a comparison. However, part of me wonders if it is psychological because I do not miss it. But if you are so sold on it I recommend to keep on buying that. They would be worth it.

But if you wanted to cut it out completely, think of the money you would save. I was spending $162 per month on Thrive. Now I spend a whole lot less and have a whole lot more.

I now have a great vitamin an even better protein, an awesome pre workout, BCCA’s or aminos, a fat burner when I am getting ready for some kind of event like bikini season or a party, and I even have money left over to get my son vitamins and try different supplements for my clients.  Oh and if we are talking about the money I spent on Thrive I even have money left over for new clothes and dinners. I am feeling worse about the dang brainwashing. 🙁

Next post will be about my pre-workout, BCCA’s/aminos and fat burners. Click here to read that article.

Have a healthy day!!

Oh and quit wasting money on Thrive. 🙂

To read a more detailed article on the scam Thrive is click here.

What NOT To Do in the Gym

09 Jan

Ah! It’s that lovely time of year again when people go all out at the gym, either novice or experienced, and try to achieve those ever so lovely new year resolutions. UGH! I cannot stand this time of year. If you want to know what NOT to do just watch 90% of the people working out in the gym in January!!

Here are some tips to help you be in the right!

  1. Don’t rely on the calorie counter on the machine.The calorie counter on the machine is automatically set for a 200# male when you hit Quick Start on the equipment. And not everyone burns the same amount of calories when working out. Everyone has a different metabolism. The best way to know your actual calorie burn? Use a fitness tracker. Because you program in your statistics in your fit tracker it is more accurate. Yes, when you program your age and other numbers in the machine it will be closer but still not totally accurate. The good news? You more likely burn more calories than is stated on the machine! 🙂
  2. Do not watch others in the gym to see how it’s done. I have been a trainer for almost 15 years now and I can tell you for a fact that 90% of the people in the gym are doing their exercise wrong – for you. This statement ought to say, “To learn what NOT to do in the gym watch others!” Be careful out there! It is a dangerous gym. I’ll give you an example, my son and I were working out the other day when I noticed a guy doing something majorly wrong on the lat pull down (btw this is the most misused piece in the gym FYI.) This guy was even training a 10 year old little brother or son how to do this. It infuriated me for so many reasons. My son told me the only reason all those guys listen to him is because he is swole. Whatever! They’ll be wondering why their shoulders hurt and do not work like they used to when they pull ligaments by doing it all wrong. To be on the safe side, use machines first. All machines in the gym have pictures on them demonstrating how the exercise is done. The pictures also show you what muscles are being used. It is a great idea to study the picture, practice the exercise, and make sure you feel the muscles being worked (the ones in the picture).
  3. Calculate your heart rate before you hit the gym. Everyone should know what their heart rate should be during their workout. I can tell you it should never get over 220 minus your age in beats per minute. And during your workout it should stay between 65-85% of that number to get adequate caloric burn or “heart work” as I like to say.
  4. Rest is just as important as working out.Some people start working out and think that they have to work out every single day for hours on end. This is NOT the way to perfect health. It is all about balance. What is good for you is individual. But on average, a good cardio workout would consist of 20-30 minutes of exercise 3-4 times per week. And add some strength training in there too. Everyone ought to include some strength training as good muscle tone is good for many reasons whether you are 15 or 90 years of age.
  5. Remember good eitiquette in the gym. This is often overlooked. Be sure you do not hang out on the equipment if others are waiting. It is probably best to not hang out on the equipment at all, you may not know if others are waiting. I had a lady set up house at the ONLY leg press at the gym this morning and run around the gym doing several different exercises. By the time I could do leg press I had already worn out all the muscles used on there that it would only do me harm to train there. I’m still stewing over this one. Do not stand around and talk to friends while you sit on a piece of equipment. And remember to re-stack your weights when you are finished!! If your momma forgot to teach you these manners I’m here to teach you now. It is so difficult for the ladies to have to unstack those 45# weights that these guys left on the leg press or bench press. That is just plain rude! Here’s a little side note/joke for you ladies. Next time you see a guy who has left the leg press full of weights stacked to the hilt on one of those machines, I want you to pay attention to his range of motion. Range of motion would be how far he actually brings the weight down to the chest and then pushes it all the way back up. Most likely that “macho man” will not be able to handle a big range of motion. This can also explain why he can’t re-stack all those weights too! Just speaking from experience of sights I have seen in the gym 😉
  6. It is ALL ABOUT POSTURE!! If I were to come up with a motto about my training this would be it. Fitness is all about posture! Period! Never ever lean on the equipment when doing your cardio. You are doing yourself a dis-service when you do this. Not only are you training your muscles wrong but you are putting your spine out of alignment and setting yourself up for injury. It looks LAZY to see people leaning on the equipment during their cardio. Perhaps the settings are too high, maybe you need to try another piece of equipment, or maybe you need to just stop. Whatever the issue, be sure to stand up straight and focus on re-training good posture! Happy Training, Kathie 🙂