The recipe to changing your physique in 16 weeks

Trial Membership - California Fitness Academy - Visalia, California

 

Disclaimer: This is not a quick fix program. You must put in a tremendous amount of work over the next 16 weeks. The more compliant you can be with the below principles, the better results you will get.

 

Principle #1: Workout Design

 

  • Perform 7-9 training sessions a week
  • One day completely off, so that means 1-3 days may have 2 workouts in that day.
  • 3-4 strength workouts (you can do traditional body part splits or upper/lower body splits; the key is to push yourself and move well during these sessions)
  • 2 cardio workouts (lower intensity, 45-60 minutes: treadmill walk or run, bike, elliptical, swimming; conversation pace for these sessions)
  • 2-3 high-intensity interval/circuit workouts.
    (bike sprints/running sprints/bodyweight circuits, etc; volume control is key here, too much and you risk injury)

 

Here is an example:

 

  • Overtraining can happen when you are not recovering properly so pay attention to when the body is in a fatigued/stressed state; when you notice this fatigued state, decrease training session volume and intensity for a few days so you can bounce back and continue training and high effort levels
  • Consistency with your workouts is a key component

 

Principle #2: Nutrition should support your goals

 

  • Main foods will be: lean proteins (chicken, lean steak or hamburger, ground turkey, fish, eggs) – approximately 1-2 g per pound of bodyweight; 3-4 servings of vegetables (all colors), 2-3 servings of fruits, 2-3 servings of healthy fats (avocado, raw nuts, healthy oils and natural nut butters) – measure and know what 1 serving is as these calories can add up, 1-2 servings of lean dairy (milk, cottage cheese, cheese, yogurt) – one serving is 1 slice of cheese or 1 cup of milk; specific carbohydrates like small amounts (fist size) of brown rice/pasta/bread (1 serving a day) – carbohydrate consumption is dependent on training volume/performance goals
  • Know your basal metabolic rate (http://www.bmrcalculator.org/), this is the number of calories you burn throughout the day. This matters when you are trying to get leaner. Put together a detailed food log periodically throughout the 16 weeks so you get an idea of the food coming in. (I recommend starting on day 1 and food log for 7-10 straight days to get started)
  • COUNT EVERYTHING that you eat. Any nibbling, snacking, etc…it all counts! Once we get this food log, we can adjust the calories/macronutrients to support your goals.
  • If you eat 3 meals a day that equates to 21 meals a week; 18-19 of those meals should support your goal. That’s 72-76 out of 80 meals in the month. The meals you decide to indulge on shouldn’t be large portions because that can disrupt the rest of the week. For example, if you take the kids to pizza, enjoy 2 small slices and 2 big plates of salad with light dressing. So indulge a bit but don’t shoot yourself in the foot.
  • Limit alcohol intake to 4-6 drinks per week. (1 drink is 12 oz light beer/4 oz of wine/1 shot of hard liquor.) Though drinking is fun to do in a social environment, these calories can sabotage your fat loss goals, especially if the buzz you get leads you to late night munching, now we are in trouble.

 

Principle #3: Mindset

 

  • There will be days you may not feel like working out or food logging, and you must do it anyways. These are the days that matter.
  • Don’t give in to self-limiting thinking. How you perceive working out and improving your nutrition will matter when it comes to being consistent over the next 16 weeks. You just have to “clock in and do the work.”
  • It’s all about being honest with yourself. Are you counting all of your calories? Are you getting in your workouts? Are you taking the time to prep your food? Look in the mirror, ask yourself, “how bad do I want it?” It’s up to your consistent action to answer that question.
  • Many people want results in fitness but aren’t really understanding the work that it takes to achieve the goal, so then they think their 2 or 3 workouts a week and “OK” eating” should work. It takes time, effort and a complete mindset shift to get there.
  • Life will go on after the initial 16 weeks of when the goal was set. You must create a longer-term mindset and lifestyle in order for you to sustain the results you will get. It’s not a type of thing where you will wake up one day and “arrive” and you stop doing all the action that it took for you to achieve your goal. If you want to maintain the results that you earned, work still has to be done.
  • During the process there will be ups and downs. If you are consistently doing the work, no matter the circumstances in your life, you will reap huge benefits.

 

*Please consult with your physician regarding your exercise protocols.
*Results are based on each individual’s compliance, genetics and overall desire to achieve their goals

RECIPE: Zucchini Beef Skillet

 

Check out this Zucchini beef skillet from thesouthernladycooks.com

 

Zucchini beef skillet is one of my favorite ways to prepare this summer vegetable. I am always looking for new ways to use up zucchini and this zucchini beef skillet meal is fast and easy. I just add some cornbread muffins to accompany this dish and it makes a meal. I love growing zucchini but one plant will almost produce enough to feed my family. I had a zucchini plant get half as big as my patio last year! They must love the soil in my yard. This zucchini beef skillet is good warmed over and will keep several days in the fridge. I love that you can use other fresh vegetables in this recipe from your garden. You can make this in winter using canned or frozen vegetables as well.

 

  • 1 pound ground beef
  • 1 medium onion, chopped
  • 1 green pepper, chopped
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon chili powder
  • 2 fresh tomatoes, peeled and chopped (You don’t have to peel the tomatoes, sometimes I do and other times I don’t)
  • 1 1/2 cups fresh or frozen corn
  • 2 tablespoons pimiento
  • 1 tablespoon dried parsley
  • 5 cups unpeeled thinly sliced zucchini (Can use yellow squash instead of zucchini or a mixture of both)
  • 1 package onion soup mix
  • 3/4 cup water

 

Brown beef, onion and green pepper in a large skillet. Drain. Add remaining ingredients. Cover and simmer 15 to 20 minutes until vegetables are tender. Makes 8 to 10 servings. Enjoy!

Be willing to do what it takes

 

Most people walk into the gym with an expectation to get in shape, lose weight, improve their physique or gain strength. The problem lies in the individual’s misinterpreted understanding of the process to attain the results. Information is so prevalent today. In fitness, this creates a wide range of methods and opinions. As having diversity within our industry is a positive, it can completely confuse the general public. My program is simple andno-nonsensee and all about mastering the basic principles in fitness. Drink water, eat to support your goal, workout consistently and repeat. Yet, this confuses people.

 

Here’s my example:

 

Client asks: “What should my nutrition look like?”

My suggestion: “Drink 8 x 8 oz. cups of water, eat 2 servings of vegetables everyday, eat a fist size of protein with every meal and limit your junk calories.”

Client asks: “Shouldn’t I watch my carbohydrate intake?”

My suggestion: “Don’t worry about that right now. Focus on your water intake, eat your 2 servings of vegetables a day and a fist size of protein at every meal. Then we will go from there.”

Client asks: “What about intermittent fasting? Should I try that?”

My suggestion: “Not right now.”

Client asks: “Ok, so I just need to drink more water, eat vegetables everyday and be aware of my protein intake?”

My suggestion: “You got it!”

 

This is a frequent conversation in my office. As I try my best to keep it very simple and specific for the individual that I am coaching, their perceptions are misconstrued and complex. They have this expectation that a complete lifestyle overhaul needs to happen for them to be successful. They have read about dieting and weight loss and have this hodgepodge idea of what it takes to achieve results. And that is where the problem resonates. Completely overhauling your life may work for a few weeks. But sustaining this extreme lifestyle is very difficult to achieve if you haven’t taken the necessary steps to get there. That is why I believe in the long-term process and building a lifestyle to support your goals, one day at a time.

 

Here are a few things to think about:

 

· What do you want? And are you willing to do what it takes? These are two vital questions to ask yourself. Because you must be willing to do the work to attain the results. This creates personal responsibility and in regards to achieving your goals (in fitness or any area of your life), personal accountability is the vessel to achievement.

 

· Be honest with yourself. Are you logging all of your calories? The nibbling or snacking that is going on throughout the day? How about measuring out the wine you will drink tonight? Is it really 7 ounces in each glass instead of 4? Are you counting out your almonds you are eating? Are you getting in your weekly workouts? Success lies in the details.

 

· If it sounds too good to be true, it’s probably really good marketing. Listen, let’s not sugarcoat this, getting fit and in shape takes a tremendous amount of work and dedication. This is a life long journey with no finish line. Sure, I encourage setting specific goals throughout the year; give yourself a carrot to chase after. But just understand that life will go on after the initial date has been set. You need to create a lifestyle that will continue the process.

 

· Are you habitually following through on the basics? Drinking adequate amounts of water, eating 3-4 servings of vegetables, consuming approximately half your weight in ounces of protein, 15% or less calories coming from “junk calories”, and consistently working out? Master the above components before moving on to anything more complex. Seriously, it could be this simple.

 

· It’s vital to getting into a habit of working out basically everyday. This will create a more efficient calorie burning machine. Work your butt off, eat the right foods MOST OF THE TIME and be consistent. And indulge once in awhile. Life is short. Find a healthy balance. Life should not feel like you are on some extreme diet all the time. No fun there! Build the healthy habits and allow some flexibility.

 

· Start small, act now and adjust as you go. There is no need to overwhelm yourself by adding 23 new lifestyle hacks into your already busy life. This is a recipe to quit. Instead, choose two, no more than three things to focus your attention on. Master what you are working on before you move to other habits. Just make sure to act because action is required to achieving results. Once the ball is rolling, you can adjust the plan at any given moment. Evaluating and adjusting will keep you progressing in the direction of your goals.

 

You can get lean and in great shape and still enjoy your indulgences once in awhile. It’s looking at the big picture. If 80% of your meals do not support your goal, then you probably are not getting the results you want. Be honest with yourself, be willing to do what it takes and be consistent; this is the recipe to achieving your fitness and lifestyle goals. Make it happen!

 


Looking to learn more about California Fitness Academy? Call us today at 559-334-8990

5 Biggest Myths in Fitnes

Trial Membership

 

Myth #1: Diets have to be perfect. What does “perfect eating” even mean? I am not sure I can even tell you. The diet world makes us believe that if we enjoy some ice cream or a bowl of pasta, that we have failed in a particular diet or we are “cheating”. This is the farthest thing from the truth. I think the key question regarding individual nutrition adherence is, “can I sustain what I am doing?” According to an article on bmc.org, 45 million Americans go on a diet each year. Unfortunately, nearly two-thirds of Americans are also considered overweight. Many people go through this “yo-yo” dieting and it is unsuccessful in the long-term weight loss journey. Whatever level you may be at, a solid nutrition plan should be sustainable for you to follow over a period of time and eventually stick as a lifestyle pattern. Because let’s face it, that is how results are achieved.

 

If you despise being on the “diet” you are following, you will not continue. “Perfect” and “Clean” dieting needs to be redefined. How about sustainable, flexible, and consistent? Nutrition should not feel like you are doing everything wrong. I say master the basics: drink plenty of water, eat vegetables and fruits every day, eat adequate amounts of protein, eat a smart amount of whole grains and limit your junk and processed foods. Go from there. If you want to improve your physique, sure, you need to improve your nutrition and become more detail oriented. But you do not need some unrealistic and extreme plan to be successful. What you need is consistency. Consistently eating nutrient-dense foods and paying attention to your calories most of the time will lead you to your results. Don’t over think it.

 

Myth #2 Lifting weights make you “bulky”. How you lift weights and what extent you take it to will dictate the changes you will see in your physique. Proper nutrition adherence and a focused lifting program is what leads to increase muscle size and volume. We want lean muscle on our frame. Now, not everyone needs to compete in bodybuilding, but I do believe everyone can benefit from some sort of strength training. In a study published in the Journal of Preventative Medicine, researchers at Penn State College of Medicine found a link between strength training and a longer life. So in essence, consistent strength training may be the key component to slowing down the aging process. In my opinion, everyone needs to strength train in some sort of fashion. The frequency of workouts will depend on the goal of the individual. For general fitness and strength, I recommend at least 2-3 days per week of hitting the weights. The more definition and sculpting you want to see, the more you need to be “under the bar”. Strength training done correctly, will improve your lean muscle definition, increase your total body strength, boost your metabolism, protect your bone and joint health, help you to keep your coordination and agility and plays a vital role in preventing certain diseases.

 

When lifting weights, focus on controlling the weight and perfecting your technique. This will give you more return on investment. Haphazard strength training can increase your chances of injury so it’s very important to learn how to lift weights correctly. Invest in a qualified coach to teach you how to strength train in a safe and effective manner. It can be simple, do something for the quads (squats or lunges), do something for the backside (single leg deadlifts or deadlift patterns), push something (push-ups or bench press), pull something (inverted rows or chin-ups) and hit your core (planks, side planks, or farmer walks). Mix and match your sets and repetitions; one week complete 3 sets of 10 repetitions. The next week perform 5 sets of 7 repetitions with a slightly heavier load with a change in the tempo of the lift. There are multitudes of ways to create variety with the above basic patterns. Strength train to move well and be strong.

 

Myth #3: A workout should be grueling every time you train. I don’t care if you are the fittest person in the world, training to your maximum, training to failure, and training at high intensities every training session is a recipe for bad things to happen. If you train 2-3 times a week, you can add appropriate intensity into each of those training sessions. Since you are only getting in a few workouts, you need to be efficient and keep the tempo of your sessions high and focused. If you train more than 4 times per week, you need to balance in low, medium and high-intensity training sessions appropriately.

 

It can be a simple design like a high/medium/low training split. As you gain fitness and improve your performance, a smart and balanced program design becomes crucial to your success. Adding in active recovery sessions that incorporate tissue work, mobility and flexibility drills and dynamic movements are highly beneficial for the longevity of your functional performance. Smart and focused training leads to consistent results. Hard and random training leads to injury and burnout. Choose wisely.

 

Myth #4: Carbohydrates are the enemy. Carbohydrates are one of the three macronutrients us humans need for survival. Fruits, vegetables, grains, breads, pasta, rice, and beans can all be healthy carbohydrate options. Candy, soda, pastries, and other sweets are considered “unhealthy” carbohydrate foods. How you choose and how much you consume, and how active you are, all play vital roles in energy breakdown. If you have gained excessive weight over the past 5-10 years, you may have blamed carbohydrates because they are the easiest foods to over consume. Then the mindset turns against this macronutrient and you think drastically limiting them in your diet will be the answer. As that may work, you have to ask yourself, “is this sustainable to follow?” Weight gain happens because you have been in a calorie surplus over the years.

 

Whether you have consumed too many carbohydrates, proteins, or fats, the key component is that you have been in a surplus. Sure, lowering your late night chips and pizza can be a good starting place, but look at the big picture. It’s not necessarily carbohydrates’ fault. It’s consuming too much food. Period. Before you eliminate one of our important macronutrients, think about rearranging your approach. Look at everything. How much steak did you eat? How much oil do you use when you cook? How much peanut butter did you spread on your sandwich? How many salted cashews did you eat? How often do you go out to eat? How much alcohol do you drink each week? How much salad dressing did you use? How many chips did you eat? How many sodas are you drinking each week? How much rice pilaf is on your plate? It’s a big picture and blaming one macronutrient is poor logic. Move and exercise more and be mindful of all of your calories and you will get leaner.

 

Myth #5: That your journey is linear. Going after your goals is more like a deranged roller coaster. Up, down, sideways, crooked, back, forward… The journey to your best self is not a linear line to your goals. It is a path of overcoming obstacles and hardships. The key is to be resilient, persevere, and learn from your mistakes. Understand that there will be days when you may not feel like getting out of bed for your 5:30 am workout. But you know you still have to do it. It is not a sexy, “motivated all the time” mindset. It is a strong mental attitude that you have created that is obsessed with the process.

 

You recognize that action is required to achieving your goals. You do not allow discouragement to ruin your ambitions. You must fight for the things you want to accomplish. You must get back up when you have fallen. You must never give up. This type of mindset and philosophy will lead you to massive success.

Meal Prep Taco Salad Lunch Bowls

Check out this Meal Prep Taco Salad Lunch Bowls recipe from kristineskitchenblog.com.

 


 

Meal Prep Taco Salad Lunch Bowls

 

Prep time: 15 mins
Cook time: 10 mins
Total time:25 mins
 

Meal Prep Taco Salad Lunch Bowls that you can make ahead! These easy taco salads are filled with taco beef, lettuce, cheese, black beans, corn, and salsa!

Serves: 4 salads

Ingredients

 

  • 1 pound lean ground beef or ground turkey
  • salt & pepper
  • 2 tablespoons homemade taco seasoning
  • ½ cup water
  • 6 cups chopped romaine lettuce
  • 15 ounce can black beans, rinsed and drained
  • 15 ounce can corn, drained
  • 1 cup cherry tomatoes
  • 1 cup grated cheddar and/or jack cheese
  • 1 cup salsa

 

Directions

 

Heat a large skillet over medium heat. Add ground beef and sprinkle with salt and pepper. Cook, breaking up the meat until beef is browned, about 5 minutes. Add the taco seasoning and water and reduce heat to a low simmer. Cook, stirring occasionally until liquid is mostly gone and meat is cooked through about 5 minutes. Set aside to cool.

 

Assemble the salads: Divide lettuce between 4 storage containers, pushing it to the right side of the container. Holding the container so that it tilts to the right, place the beans and corn next to the lettuce. Once the meat is completely cooled, carefully spoon it into the left side of each container. Add tomatoes on top of the beans and corn, and sprinkle the cheese on the top of the lunch bowls. Add ¼ cup salsa on top of the taco meat. Seal each container with a lid and store in the refrigerator for up to 3 days.

 

When ready to eat, shake or stir to combine and enjoy!

Parmesan Zucchini Tots

PARMESAN ZUCCHINI TOTS

Check out this Parmesan Zucchini Tots recipe from kirbiecravings.com.

 


 

INGREDIENTS:

 

  • 1 1/2 cups shredded and lightly patted dry zucchini (about 1 1/2 medium zucchini)
  • 1 cup Italian seasoned panko bread crumbs (please use panko for best results; if using regular bread crumbs, you will need to adjust and use less; if you use non-seasoned panko breadcrumbs, make sure to add Italian seasoning to your mix)
  • 1/2 cup shredded parmesan cheese
  • 1 large egg

 

DIRECTIONS:

 

Shred zucchini with a vegetable grater. When done, pat zucchini dry with a few sheets of paper towels. While you don’t need to completely dry the zucchini, you do want to absorb some of the moisture. I used about 4 sheets of paper towels. You want to keep drying the zucchini until the stage where when you pat the shredded zucchini with a paper towel, the paper towel is moist but no longer soaking with water.

Preheat oven to 400 F. Measure out 1 1/2 cups of patted dry zucchini and add to a large mixing bowl. Add egg, cheese, and breadcrumbs. Stir until everything is thoroughly combined.

Take 1 tablespoon of zucchini batter and squeeze between the palm of the hand, compressing it. Some water should also release out. Using both hands now, shape to resemble a cylinder tater tot shape. Place onto a baking sheet lined with silicone baking mat or parchment paper. Repeat with remaining zucchini.

Bake for about 20 minutes until bottoms are golden brown and crispy. Flip over and bake for another 5 minutes. Serve warm with dipping sauce of your choice.

Quinoa Spinach Avocado Salad

avocado salad

Check out this Quinoa Spinach Avocado Salad from thegardengrazer.com.

 


 

Ingredients

 

  • 1 cup dry quinoa
  • 2 medium avocados
  • 3 oz. baby spinach, more as desired
  • 8 oz. cherry tomatoes
  • 3 green onions (or finely diced red onion)
  • 1-2 cloves garlic (I use 2)
  • 2 Tbsp. red wine vinegar
  • 1/8 tsp. salt

 

Directions

 

Cook the quinoa according to package directions.*
Meanwhile, roughly chop the spinach. Place in a large bowl.
Mince garlic, and add to spinach.
Slice the green onions, halve the cherry tomatoes, and dice the avocado.
When quinoa is done cooking, add it to the large bowl with spinach and toss. (The heat from the quinoa will lightly wilt the spinach and mellow the garlic.)
Add the green onions, tomatoes, red wine vinegar, and salt. Stir to combine.
Add the avocado and lightly toss.
Serve immediately or refrigerate to let flavors blend more.

 

*To cook quinoa, I use a ratio of about 1 cup quinoa to 1 1/2 cups water for fluffier quinoa.

Sweet Potato, Black Bean & Avocado Breakfast Burritos

Breakfast Burritos

Check out these healthy breakfast burritos stuffed with sweet potatoes, black beans, egg whites, and avocado from ambitiouskitchen.com.

 


 

INGREDIENTS

 
6 low carb whole wheat tortillas
3 medium sweet potatoes
1- 15 oz can black beans, rinsed and drained
1/4 teaspoon cumin
1/4 teaspoon chili powder
few dashes of red pepper flakes, if desired
8 large egg whites
1 avocado, diced
1/2 cup reduced-fat shredded Mexican or Colby jack cheese
1/3 cup red enchilada sauce
 

INSTRUCTIONS

 
Cook sweet potatoes: Pierce sweet potatoes with a fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked through. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively, you can roast them in the oven at 400 degrees for 45 minutes.

 

Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
 
In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.
 
In a separate medium bowl, beat egg whites together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
 
To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Layout warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute egg whites, diced avocado, black beans, and shredded cheese on each tortilla.

 

Next drizzle about a tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos. To warm up: Place on baking sheet in an oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.
 

NOTES

 
Nutritional information is based on using low-carb tortillas that were 80 calories each. Feel free to use regular whole wheat tortillas.
 
These burritos are freezer-friendly. Simply wrap in plastic wrap, then in foil and place in freezer. To reheat, remove foil and plastic wrap and microwave until warmed, about 2-3 minutes.