Life without Bread!

I used to think that the thought of life without bread was totally depressing and that it would be such a sacrifice.

Here is my own transformation out of bread story....

With the exception of 1 cheat meal per week (sat nites) Jerry & I no longer eat any grains, breads, etc...just meats, veggies, a little fruit, tubers, squash, berries & nuts. It wasn't always that way though... I think around the year 2000 when we went to our first nutritionist he educated us on over-eating the carbs so then we slowly started to make changs but everything we did involved trying to find bread substitutes becuz, just like everyone else, we too couldn't stand the thought of giving it up :). So then came the ezekial breads, the soy flour products (like adkins muffins, breads, etc) and the low carb wraps, etc and found ourselves just getting more and more frustrated. I remember Jerry always saying that there is "nothing" he can eat anymore - ha ha! Well, it took a few yrs but once we figured out that there is an entire world of natural foods out there that taste better & are better for us, but we had to get over the mindset first & start experimenting with new foods. :) Gosh, it took Jerry nearly 8yrs to be ready but I used myself as a living experiment and was a convert in about 3yrs...so not a very speedy thing by any means but now I teach my diet clients who are ready how to do it so that's they don't have to go thru all the feelings of confusion about what to eat instead etc. Its really prety cool :)

Email Liberty if you need HELP getting over being a DOUGH BOY!

How I learned NOT to be a DOUGH BOY! =)

The VIP Diet Tip of the Day

Have a “Plan-wich” for Lunch!! Meaning if you leave the house in the morning leaving your lunch choice to chance (subway, a drive-thru, what others are ordering in or just as bad….skipping lunch) then you’re not setting yourself up for dieting/healthy choice success! While you’re cooking breakfast (or even dinner the night before) you should be packing your lunch….and smile knowing that you are armed and ready for the day!!

It feels good when you plan ahead!! =)

The VIP Tip of the Day 11-14-10

If you’re worried about bone density, take Magnesium vs Calcium. Our bodies are designed to use Magnesium to build strong bones….however, if we supplement with excess calcium and we have too much of the wrong kind of cholesterol, then you are adding fuel to the fire. Meaning, that the excess calcium has to go somewhere and the sticky cholesterol will pick it up and deposit it in the lining of our arteries….leading to calcification of the arterial wall = not good! In any case, your first defense should be lowering your LDL cholesterol levels Naturally by consuming less grains and more natural carbs like veggies and plant based starches. Grains (even though yummy going down the shoot) cause A LOT of inflammation in our bodies….yes, even whole grains. But don’t take my word for it. Research it on your own: Pg 77 of the book titles “The Paleo Solution” by Robb Wolf is a great place to start, educating you on the foods that our primal bodies were genetically programmed to eat.
Increase your nutrition IQ and become healthier and leaner....enjoy! Liberty

11/4/2010 Tip of the Day

The VIP Tip of the Day

Oh my gosh…this one Rocks!....Liberty

"There comes a moment when you have to stop revving up the car and shove it into gear."
David Mahoney

Confessions of Annette Jarman....

Confessions of Annette Jarman…

In case you didn’t already know, I am gym rat!! When physical fitness and nutrition first became part of my life, I went at it at full speed ahead =100 miles per hour. I thought that lots & lots exercise was going to be the answer to all of my problems and I soon became addicted to the gym & the Endorphin rush. A typical workout day for me would start with cardio in the morning, weight lifting in the afternoon, kettlebells in the evening (sometimes even two classes a day!!), spinning classes and to top it off a two mile run to complete the day. I followed this same routine for months, and became frustrated because my weight loss came to a standstill and I still wasn’t achieving my fitness goals….

Not only was I not losing weight I wasn’t gaining muscle definition, I was exhausted, found myself binging on food more often, and I was always in a negative mood. These things had an impact on all areas of my life and I was left thinking, what am I doing wrong????

Going out of my Box!!! ~ Then when I talked to Liberty I learned the answer to my problems wasn’t a lack of exercise, it was the overdose of exercise that was causing my body to reject all of the efforts that I was putting in to improve it. Once I backed off from multiple workouts a day to one high intensity workout paired with the VIP Diet, I noticed serious changes! My energy levels were stable, I started overcoming the plateau and my body was actually gaining more muscle & losing bodyfat, PLUS I was able to enjoy other areas of my life that I was missing due to the ridiculous amount of time I spent in the gym.

Now it only continues to get better and better as I continue to follow the VIP Diet and workout 4-5 days a week (taking a solid 2-3 days off per week). I’m achieving Amazing results that I was beginning to think would never come and I feel great!!

So, the point I’m trying to share is that ….More exercise is definitely not the Ultimate Weight Loss Solution.

Hormonally correct exercise, getting enough rest in between workouts & eating for my Rx has made the difference and I’m excited about all the positive changes that are happening to my body!

Blindly following what is in the fitness magazines and what other gym rats tell you will get you nowhere….

Try the balanced approach and you can also achieve your BEST physique EVER!!

=)

11/2/2010 Tip of the Day

The VIP Tip of the Day


Pretty simply stated:
"It's not what you do once in a while; it's what you do day in and day out that makes the difference."

Jenny CraigDiet Specialist

11/1/10 Tip of the Day

The VIP Diet Tip of the Day

Don’t like diet foods?  Then don’t feel obligated eat them =)
If you’re putting foods into your daily menus that you really don’t like, it won’t become a Lifestyle. 
Besides….you’re not really on a Diet….you’re just changing the way you think about eating. 

Happy Halloween everyone!

Ps - Be sure to put away the ghosts and goblins candy after dark so that kiddies don’t eat more than they should and “you” don’t find yourself tempted into munching on it either. 
Whether you realize they’re watching or not….you’re teaching your children by your example. 
Real, nutrient dense food should come first and then a small treat afterwards if they have room. 
 It’s certainly not about deprivation, but about moderation.

Enjoy the dress up and celebration!!

Liberty

Liberty on the News!

Liberty was on the news talking about Kettlebell X-Training at Fitness XT and the new Holiday Hottie Program!

Check it out!

http://www.wzzm13.com/news/news_article.aspx?storyid=136919

10/29/2010 Tip of the Day

The VIP Tip of the Day

Hey VIPs!!
Here is a pretty good looking recipe I found….maybe something you want to try for variety??
If you are getting bored with the same old, same old it’s time to change things up. 
Eating the same foods over and over every day can definitely take the fun out of eating and you know where that can lead = to cheating more than you should.  =(
Every few weeks venture out and try something NEW….it keeps things fresh and keeps you focused on your ultimate goal: Awesomeness!
Enjoy your cheat feeding this weekend and send me your weigh in’s tomorrow. 
I am predicting good things for all of you!!!
=)
Liberty


Turkey Bacon Egg White Wrap

Ingredients

1 low carb whole wheat tortilla
2 egg whites
2 slices turkey bacon
1/4 cup chopped broccoli (fresh or frozen)
1 slice monterey jack cheese
2 tbsp salsa for garnish

Directions:

Heat pan and add egg whites, broccoli and turkey bacon. Cook until egg whites are fluffy and bacon is cooked through. Wrap in whole wheat tortilla with 1 slice monterey jack cheese. Add salsa for garnish.
Number of Servings: 1Nutrition per Serving:  21.5 protein, 17 carbs, 14 fats (fats can and for most of your should be reduced by using fat free cheese)

10/28/2010 Tip of the Day

The VIP Tip of the Day

Sooner or later, we are all faced with stressful situations which piles even more stress onto the other aspects in our lives especially when it comes to dieting. Instead of turning to that tub of ice cream or bag of potato chips for comfort, prepare some non-food tactics that work for you in order to help you through those tough times.

Some things you could try are reading a few chapters in your favorite novel, listening to music, writing in a journal, deep breathing, walking your dog, or of course a good hard Kettlebell workout =)

Find more works for you and turn that negative energy caused by stress into something more positive that will benefit your body, mind, and soul!

Enjoy!

10/27/2010 Workout of the Day

Fitness XT
Core Focus

You will need a light bell and double moderate bells.

Warmup:

Farmers Walk x30 seconds
Stop and do 5 Renegade Rows L/R
Farmers Walk x30 seconds
Stop and do 5 Pushups
Repeat x3 sets
Workout:

 Double Bell Swings x30 seconds

Renegade Rows to a Cadence (1 rep every 6 seconds)
Hold in the top of pushup position in between reps
Alternate arms x1 minute = 5 reps L/R

Double Bell Swings x30 seconds

Pushups to a Cadence (1 rep every 6 seconds)
Hold in top of pushup position in between reps
1 minute = 10 reps

Double Bell Swings x30 seconds

Get Up Sit Ups to a Cadence (1 rep every 6 seconds)
1 minute R/L = 20 reps

Repeat from the top x5 sets with as little rest as possible.

End:

Top of Pushup Position Plank on bells x15 seconds
Mt. Climbers x15 seconds
Top of Pushup Position Plank on bells x15 seconds
Mt. Climbers x15 seconds

Repeat until toasted :)

10/27/2010 Tip of the Day

The VIP Tip of the Day

Passing along an inspirational thought for the day.  You can apply it to your diet and/or life journey!

 Liberty

"Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way."

Eileen Caddy
Author

10/26/2010 Tip of the Day

The VIP Diet Tip of the Day

Simply Stated…If it came from a plant; eat it.
If it was made in a plant; don’t. 
=)

Focus on what motivates you and let it GROW!!

10/25/2010 Tip of the Day

The VIP Tip of the Day

We decided long ago to get rid of all our dinner sized plates at home and now use the small salad plates instead.  This way when you have an appropriate size meal, your plate is full and you don’t feel like you’re eating on a diet.   Our bodies don’t need a lot of food all at one sitting…because as you learned at the Metabolism 101 presentation where it goes to be stored for energy use later.  And if you don’t intensely enough to burn it off at some point in the day it stays tucked away in the fat cell for another day. 

10/22/2010 Tip of the Day

The VIP Diet Tip of the Day

If you surround yourself with people who have similar goals, it makes being more disciplined so much easier =)

You may have even met a few of them here at FitnessXT!

Happy Weekend Everyone =)

10/20/2010 Tip of the Day

The VIP Tip of the Day

Optimally, your protein foods should be consumed first (or at least a few bites) to slow down digestion of your carbohydrate.

Remember, our #1 goal is to control blood sugar levels, so use meal combining to your advantage =)

10/19/2010 Tip of the Day

The VIP Diet Tip of the Day

Another tool for your success...

I know most of you are active in kettlebell training and/or other fitness modalities in addition to now eating better through the VIP Diet, but though maybe you want to share this with someone you care about:

Not only do we need to feed our bodiesfor health, but we also need to consider the exercise component too. Our bodies were born for movement. Our primal ancestors were as fit as modern athletes! So, think about if you've ever broken a bone and had it in a cast of splint. More than likely the muscles were atrophied when the cast was removed. In the same respect, all the muscles of your body will atrophy each month and year you get older if you do not challenge them to grow and get stronger. If not for the "toned look", do it for the ability to perform daily tasks. Its all about quality of life!

Respect your body and it will respect you with health, agility, and awesomeness...smile.

Liberty =)

10/14/10 VIP Diet Tip of the Day

Do you know someone with “man boobs”? 

If you don’t know what I’m talking about….take a close look at guys you see at your work or in the grocery store.  If they have some fullness in the pectoral region then you can guarantee that they have high Estrogen levels and low Testosterone levels.  Unfortunately it’s very common to see these days as we tend to eat a carb heavy diet and too much of it!!   Again, too many grains in the diet cause our estrogen levels to rise (both men & women) which causes us to gain weight.  To make things even worse, our own body fat is another source of increased Estrogen production which perpetuates the problem.  High Estrogen in men can lead to prostate problems/cancer, all the health problems associated with being overweight (diabetes, high blood pressure, high cholesterol, depression, etc), plus the unsightly man boobs.  In women it can cause PMS, Polycystic Ovaries, infertility, weight gain, etc…..
The good news is that you can control this by moderating your carbohydrates (you’re already learning to do this if you’re following The VIP Diet) and morphing away from the grains on a daily basis.  No, this doesn’t mean you can’t have the occasional cookie or piece of bread, but it DOES mean that on a daily basis you should be having 90% or more of your carbohydrate choices coming from plant based sources and then a few times per week you can look forward to some grains without consequence.  It’s all about moderation and treating your body with the respect it deserves.  It’s not a prison sentence, but rather a new lease on life!  Enjoy!!  Liberty