One of the single best ways to get in shape in the New Year

 The holiday season is coming to an end and the New Year will be here in a little over a week. But I have one last, modest gift to share with all of you. It is quite possibly one of the best ways for you to get into shape for the new year. First and foremost let me say that I did not think of this. As much as I would like to claim this idea for my own, it is the genius of another individual. I read it in an article online this past year. Unfortunately I cannot find the article, or who the author is because I want them to have full credit for it. Usually I would immediately bookmark something like this but for some reason I didn't. So now that I have your attention and I've stated my disclaimer, let's get on with the details.

On December 31st, locate and set out your one piece, bikini, swim trunks or Speedo. Whatever it is you would wear to the beach or pool. Place it somewhere you can easily access it. The next day, January 1st, put it on and stand in front of a full length mirror. Take a good long look at yourself, front, back and profile. Drink it all in. If you are honestly happy with what you see, congratulations, stay the course. However, if you are not completely satisfied with what you see you have some work to do. Once a week until the first week of June, you will put on that same swim attire and stand in front of the mirror to check your progress. January 1st establishes a brutally honest starting point, and if you are checking your progress in the same fashion once a week for six months, that alone should be a great motivator. 

With your baseline established begin to fine tune your nutrition and exercise three to five hours per week, preferably 70 % strength training and 30% cardio. If you do this you should see a marked improvement by mid-March. It didn't take a week to get where you are so it won't take a week to get where you want to be. In the meantime keep getting that weekly, visual reality check and honestly work your fitness program. By June you should be hitting your stride big time and rocking your beach wear. Also, when it's time to hit the beach or pool there should be no unpleasant surprises.

If you want to take the guess work out of your program, contact me at shirley@eatsleeptrainrepeat.com . My online and in person training packages include meal plans, cardio and strength training. 

Looking to lose weight and build your best body?
My online training packages include cardio, strength training and meal plans.
I lay it all out for you, all you have to do is commit.

Product Review: Eleiko Support(s)

Eleiko Neoprene Knee Support
Made by: Eleiko
Price : $47.00 plus $12.00 shipping and handling

I have never had any knee issues (luckily) but as I focus more on Olympic Weightlifting in my personal fitness program I started thinking some extra support in that area would not be a bad idea.
If you are going to be squatting under load frequently, supports willhelp stabilize the knee joint and significantly reduce your risk of injury. For Olympic Weightlifting they are standard equipment. 

Once my decision was made there was never any doubt which brand I wanted.  I purchased my Eleiko NeopreneKnee Supports about three months ago and they arrived FedEx within 4 days of ordering.  The supports are stylish and like everything else with Eleiko the quality is top of the line.
They are extremely well made. The Eleiko web site has a sizing chart for the supports which I used and they fit me perfectly. When necessary they can be hand washed and air dried.

I had researched the pros and cons of knee supports.  One concern I had was that they may alter my mechanics which might have negative long term effects. I'm glad to report that this is not the case and in fact, quite the opposite. They make a huge difference in my training and all for the better.

I would give the Eleiko Neoprene Knee Support a rating of 5 stars out of 5. They are a bit pricier than most other brands, but as my Father was fond of saying, "You get what you pay for."

One Thanksgiving Tradition You Can Live Without

As a child I remember my Mom getting up at 5:30 am to put the turkey in the oven on Thanksgiving. What kind of awful holiday tradition is that? The turkey always turned out fine, but it sure took a long time to cook. These days my wife has taken over the task of cooking our Thanksgiving turkey. We always have a free range Tom turkey that will weigh between 35 and 38 pounds. Believe it or not our turkey fits in a standard sized oven and cooks in a relatively short time. She uses a quick cooking, foil wrapped method and our Thanksgiving bird always cooks perfectly. The turkey comes out thoroughly cooked, moist and juicy inside, and has a nice browned skin. A perfectly cooked turkey and a couple of extra hours of sleep - what's not to like?

I've listed her quick cook recipe below. Here is a picture of me with last year's finished product that weighed in at 35.5 pounds.

Quick cooking, foil wrapped turkey

Heavy duty, wide foil
Roasting pan
Oven pre-heated to 450

This method uses high heat and results in a shorter cooking time. It is especially useful for bigger birds. Also no basting is required because the tent does it for you.

Place turkey in roasting pan and oil and season breast. Butter works best for browning. Poultry seasoning or just sage rubbed into skin after butter will enhance flavor.

Use enough foil to make a tent that will cover the turkey without touching it and that you can fold around the roasting pan so all juices and steam stay in. You may want to wrap the wings in foil also to prevent burning.

Place turkey in pan, season, wrap wings

Construct "foil tent", tucking foil under the edge of pan

Completed tent, turkey sealed inside

Into the oven

Finished product :)

For an unstuffed turkey calculate your cooking time by multiplying the weight of the bird by 8 minutes per pound.

For a bird with stuffing in the cavities, multiply the weight by 9 minutes per pound.

Keep the turkey tented and don't peek until toward the end so you keep all the juices in the bird and have plenty of stock for gravy in the pan.

Use a meat thermometer to make sure your bird is cooked through properly. A core breast temperature of 165 is sufficient. If the turkey is stuffed the internal temperature of the dressing should also be 165.

Smaller birds will cook in such a short time that they may not brown, so uncover them for the last 15 minutes or so.

Larger birds will brown right under the tent and generally do not need to be browned specifically.

Last year we cooked a 35 lb turkey for 12 or more people,  insuring lots of leftovers. The turkey was done to perfection in 5 hours and 15 minutes, so for dinner at six we start cooking at noon and have a built in margin for resting and carving time.

Paleo Pumpkin Pancakes

Courtney had been wanting to try these pancakes for awhile, but I was a little hesitant, to say the least. It turns out that my fears were unfounded. These pumpkin pancakes are excellent - and good for you! If you like pumpkin pie you will truly enjoy these. Her recipe is modified from one that originally came from the site Deliciousbydre.com. 

Want a version with less sugar? Instead of syrup spread Barney Butter almond butter on your stack.

 Here is Courtney's modified recipe:

 Paleo Pumpkin Protein Pancakes

Yield: 15 to 18 five inch diameter pancakes

Ingredients:
1 cup egg whites
OR 5.0 whole eggs
3/4 cup pumpkin
1/2 cup Barney Butter brand almond flour
1 scoop vanilla egg white protein powder (or whatever vanilla protein powder you have)
2 tbsp organic milled flax
2 tbsp organic honey (or splenda/stevia), OR other liquid sweetener
1/8 tsp ginger
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt

 Instructions:

 stir in/dissolve the pumpkin into the egg whites & add the honey/sweetener

 mix dry ingredients separately

 add wet ingredients to dry ingredients

heat pan or griddle on medium low heat/325°F (4 out of 10) and coat with organic coconut oil or coconut oil spray if you don't have a flawless nonstick surface.

using a 1/4 cup measure, pour batter onto your cooking surface

once it bubbles up, use a spatula to flip it over & cook for an additional 30 seconds to 1 min on the other side

If you want to freeze them, use parchment or wax paper to separate single layers on a cookie sheet. Cool down in open air then set sheet into level space in freezer for 8 + hours. Once thoroughly frozen remove and put stacks in zip lock bags. Thaw stacks of 4 to 6 in microwave on high for 90 seconds.

*Note - You may find canned pumpkin around Thanksgiving and Christmas in most groceries, but the rest of the year you may only find it at natural food stores.  Shop for certified organic brands at independent natural/health food stores all year long.

28 Day Primal Challenge Results

I have completed my 28 days of no grains, processed foods or added sugar. I started at 184.8 pounds and finished at 177.9 pounds. My net weight/fat loss was a respectable 6.9 pounds and I lost a combined total of 12 3/4 inches. What really surprised me was the nice, even flow of my mood and energy levels. It was much more than I expected. Even more important, I was never hungry or felt deprived. I did have my "cheats". Once a week I drank a "Dr. Pepper 10" and on day 24 I ate 4 chocolate chip cookies. I could have probably done without any of them, but hey, I'm human.

 As you can see from the photos below my face looks almost puffy on day 1 compared to days 14 and 28, despite the fact that I have a fairly high level of fitness. With the amount of inches I lost and the noticeable changes in my face it really puts a fine point on how inflammatory sugar can be.

Week one I exercised for 4 hours and lost 3.5 pounds. Week two I exercised less than 3 hours and lost 2.2 pounds. Week three I exercised in excess of 6 hours and lost no weight. Week four I exercised 5 to 6 hours and lost 1.2 pounds. Truly a case of "less is more".

In the past I've eaten pretty well (primal/paleo) on a consistent basis but I know I've allowed more sugar in my diet than I should have. About 4 years ago I noticed a big change in my metabolism. I could no longer eat whatever I wanted and drop weight at will, and it was getting much tougher to get rid of fat. Being leaner is a great by product of no sugar or grains but my long term goal is to minimize or eliminate the sinus infections I have been getting so frequently the past few years.

Another lost pound or 2 would have been great but I'm pleased with my results. I'm thinking 172 pounds (where I was 5 years ago) would be an ideal weight for me so I will stay the course and continue to document my progress.

Are you drinking enough water?

Water and air are the two most essential elements to human life. Water effects every part of our bodies on a cellular level. Being properly hydrated is very important, but even more so when we exercise on a regular basis. Even minimal water loss can adversely affect sports or athletic performance. Water also plays a big part in our recovery.

So how much water do we need? I divide my body weight by 2 and drink that amount in ounces daily, and even more during and after exercise or when exercising in excessive heat. There are several ways to determine if you are properly hydrated. I became certified with USA Weightlifting in 2012. They are the sanctioning body for the U.S. Olympic weightlifting team. They provide a chart on their web site for athletes that will help you determine if you are hydrated. It's pretty straightforward and I'm happy to share it with you. Click here to view the chart.

Salmon cakes with ginger, sesame and garlic

We enjoy salmon cakes but this recipe by my wife adds an Asian flair. It is well worth the extra effort I might add.

Salmon Cakes Plus

Basic recipe:

2 or more cans of wild caught salmon (approx. 7-8 oz) drained, or 1 pound or more of fresh fish, baked.
Set fish aside.

2 inches fresh ginger root + 3 Tbsp. sesame seed, shelled: puree all together with 3 cloves of garlic.
Once pureed then add to fish

Take 1-2 eggs or about 4 egg whites and mix thoroughly into fish, so that mixture no longer looks crumbly.

Use flavored or plain coconut oil for cooking.

Refrigerate the mixture for at least a half hour, so that your cakes will stay together during cooking. Use an ice cream scoop or ¼ cup measure to form your cakes.

Cook dry in a non-stick pan or on a non-stick griddle or use a little coconut oil in a pan.  Heat should be on medium high/griddle temp 350°F.  Brown cakes on each side: this should take 3-5 minutes per side.

Serves 4

 Enjoy! 

Weight Loss Resolutions? Keep It Simple

"Weight loss is a simple program for complicated people."

                                                  ~ Shirley Callis, Personal Trainer, E-RYT 200, USAW

It's the end of one year and the beginning of new one. Gyms across the country will be packed the next few months with people looking to "lose weight and get in shape." This is by no means a bad thing. Unfortunately, the majority of these folks will place unrealistic expectations on themselves and ultimately set themselves up for failure. If weight/fat loss is your objective, and you are going to start a new fitness program, you have to ask yourself, "Is this program realistic and is it sustainable?". 1000 calories a day is not sustainable.Two hours of exercise a day is sustainable, but it's not very realistic for the average person. As a personal trainer I've found that for the most part that, "Weight loss is a simple program for complicated people." Most people have a tendency to overdo it or over think it. With the help of my wife, I have had substantial success with my weight/fat loss clients. Here's my short list for weight/fat loss success:

1. Weigh yourself - Record your weight before you begin your program and every week after. Weigh yourself on the same day and time.

2. Set specific, attainable, short term and long term goals. For example: 2 lbs. of weight/fat loss per week, for 6 weeks

3. Have a plan! Find a strength training program that is 8 - 12 weeks long, and stick with it. You can't expect too much doing "a little of this, a little of that."

4. Eliminate sugar and processed foods (and drinks) from your diet. Also, minimize or eliminate grain consumption - wheat, rice, corn and oat products. Eat whole foods; beef, chicken, fish, vegetables, eggs, some fruit, and plenty of water. Nuts are good too, but be careful not to overeat them. Avoid alcohol.

5. Get 7 to 9 hours of sleep every night.

6. Exercise 3 1/2 to 4 hours per week, preferably strength training. More is not necessarily better.

7. Be consistent. Make time for exercise, don't find time. If you truly put in the work, the changes you are looking for will happen.

This list is completely realistic and sustainable. If you apply it the weight/fat will come off - weekly.
 

If you want to expedite the process hire a personal trainer - a very good one. Interview them and ask for references.If they cannot give you at least  5 references of substantial weight loss success, 30 lbs or more, continue your search. Hiring a trainer may sound like an expensive proposition but it pays for someone to take the guesswork out of your fitness program.

Interested in weight loss or better overall health this year?
I offer online training/coaching packages that include, strength training, cardio, and meal plans.

Meal plans start at $50.00 per month
Online training is $120.00 per month
I lay it all out for you, all you have to do is commit.
Contact me at shirley@eatsleeptrainrepeat.com