Fall Recipe and Running- Pumpkin, Anyone?

One of the best things about fall is the long sleeve with shorts weather, and jackets.  I LOVE JACKETS!  I can't help it.  And I love love love pumpkin flavored stuff.  I make pumpkin oatmeal, pumpkin cookies, pumpkin spice tea, and this little pumpkin pie in a bowl.  I get excited because pumpkin comes in a can, is loaded with vitamins, minerals and our friend, fiber.  You do want allspice, and/or cinnamon and pumpkin pie spice your sweetener of choice, I choose all 3.  I like to make a batch of this and divide it into 4 plastic bowls with screw-on lids so I can just microwave it and go.  BUt honestly, I eat it cold all the time.  Its DELICIOUS!  If you are a regular reader, you've probably seen this recipe before.

QUICK Pumpkin Pie in a Bowl

1 cup pumpkin
3/4 cup 2% cottage cheese or greek yogurt - the CC makes it melty and gooey so I choose CC
spices and sweetener.

Nuke for 1 minute in the microwave and stir.
If the cottage cheese doesn't melt and the lumps bother you then you can keep cooking until they do or put this all in a blender first and blend it smooth.

Other options:
Mix in a few almonds, pecans, and/or a sprinkle of oats.

Approximately 200 calories of yummy warm comfort food with around 25 grams of protein and over 5 grams of fiber.  GOOD STUFF!
ENJOY!

Its all in your head!

Anna

PS:  For you fall runners, if you are local, you are welcome to join us at our free running clinic this Saturday at our training center here in Lawrenceville.  The details are here ------>

https://www.facebook.com/events/511916932216986/

Weekly Client News

 WHAT’S UP @ THE REV THIS WEEK

AUG 19 - AUG 25

UPCOMING EVENTS / DATES v    WE ARE CLOSED FOR SCHEDULED TRAINING ON LABOR DAY.  v    The next FREE client seminar is on Sept 28th at 9am @ The Rev…”MOJO MINDSET 101” How to set process goals that will help you break barriers, bust plateaus, and get you focused on the daily actions you need to take to reach your goal and not on the goal itself.  We will also discuss nutrition planning and how to stay motivated.  Anything else you want covered?  Email Anna at annathetrainer@me.com v    The next Client Seminar is August 31st – Saturday – 9am “Happy Running 101”  Come learn how to get started, choose shoes, and keep going from the experts at Fleet Feet, Lawrenceville, located on the Square. v    Best In Gwinnett is coming up so we would be so appreciative of your vote online.  Also stay tuned for a review contest in your email!

REV PROGRAM UPDATES v    THE CINDY CHALLENGE test out is in 2 weeks away.  We will also do your pictures and assessments on this week.  Be ready to set goals for the next assessment period if you haven’t already. v    Run Club should start September, kickoff meeting to be announced soon. o       WarriorFit – MW @6:30pm. First class free.  $39 for our client family.  Just fill out a form after class to add this to your monthly fees. o       Cardio Acceleration -MWF @12:15, 1pm and 1:45pm  Pick your poison and let us know how it goes!!!! First class is free $59/month add-on to fees.  Fill out form with Stephen to start. v    There is a new studio schedule posted so you can see all that is going on…Thanks Mike for doing it! v    Thank you to our client family, we appreciate your trust and business!! v    Be sure you are getting the e-newsletters so you can take advantage of our official nutrition coaching program with tons of straight shooting cut-the-crud articles and new recipe book, packed with the best simple macro-balanced recipes we’ve ever found.  They  get the Rev Fitness results stamp of approval!  Email Mike at info@revfitnessgroup.com if you arenot getting these newsletters.

MISSION WINS & SHOUT OUTS  “I have had a really rough start to my year with all sorts of physical/emotional junk that left me lethargic, fatigued, depressed and absolutely NO ENERGY.  In my struggle, God kept bringing a personal trainer/friend of mine to my thoughts.  She was holding a seminar at her gym in Lawrenceville on Women, Hormones and Fat loss. I just happened to see a mutual friend of ours post to FB that she was attending this seminar at Revolution Fitness. (See how good God is, I didn't even know about the seminar and saw someone else I knew was going) So I inquired about it with and my friend gave me the info and I made plans to go. Now, when I tell you I have not been myself, I mean I have not been myself at all.I even had to go on depression medication recently and pretty much was just doing what I had to do to get thru the day so the fact that I was very determined to go to this seminar no matter how bad I was feeling was only thru the hand of God. I went to the seminar, I listened and thought, hmmmm.....sounds nice but pretty much what I have already been doing. However I was desperate for change so figured I would make some adjustments to my diet according to what she spoke on and see if anything changed. She also recommended the book Body Confidence. I bought the book later that afternoon. This book is based on the same principles that she taught at the seminar. I started following this new pattern of eating and by the end of the first week I felt like a different person. It was the closest I had felt to my old self in a LONG time. I had energy again, my moods weren't flying all over the place, I was no longer craving sugar (that one is still blowing my mind) I have stayed committed for the past 4 weeks now and have lost 10lbs, increased my muscle mass and feel like a new women.” Amy L.

IN SESSION TRAINING:  OUR “4 STEPS” APPROACH TO SUCCESS  (in order of importance, so start at 1 then proceed to 2 when you have 1 locked in, etc.) Step 1)   MINDSET TRAINING – first, always is your mindset, including your goals, purpose, and attitude.  Your results depend 100% on what happens from the neck up first.  We have regular seminars and design our training systems around this!!  Your XTEAM Training Manual is mostly devoted to this topic. Step 2)   PROPER NUTRITION PLAN – We will help educate you and provide you the key ingredient to this plan…. accountability!  Watch your email for our affiliated cookbook and nutrition training programs. Step 3)   PROPER WORKOUT PROGRAM – Don’t worry about this, with years of experience and education and proven results, we promise you will not find more advanced programming anywhere.  Period. Step 4) PROPER SAFE EFFECTIVE SUPPLEMENTS – Our food is not enough to have optimal health and feel our very best every day.  Your Coach will help you with a specific plan.  We proudly trust and recommend AdvoCare Nutrition Products. Recommended Reading and Mindset List on the blog at www.annasmith-blog.blogspot.com

OUR PROMISE: We strive to deliver the best results-driven fitness experience money can buy. We help people who want to become who they were meant to be with world-class training systems. We lead our industry by changing the way people *think* about getting results in fitness!

www.revtraining.com

Does your food make you burn MORE fat? (article)

I've got a very interesting article to share with you today. It’s from my good friends and fat loss cooking experts Dave and Karine from MetabolicCooking.

In this article, you will learn:

1. Why most "healthy" cookbooks use ingredients that actually make you fat.

2. How to ensure your meals are optimized for fat loss!

3. What to do so your meal plan doesn't hit a fat loss plateau.

I'm telling you, this is GOLD!

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Is your food making you FAT or burn MORE fat? 
By Karine Losier & Dave Ruel

If you've tried fat loss diets before and have used a variety of weight loss cookbooks to try to lose body fat, then you very likely know by now that those fat loss diets and the "healthy" cookbooks that go with them don't work.

What is it about them that makes successful weight loss so difficult to achieve?

Well for starters, most "healthy" cookbooks are NOT designed with high Metabolic Thermo Charge ingredients. They are not using the metabolic powers that certain foods have to make your body burn more body fat. Instead, they use ingredients with very low thermogenic effect.

Why does this matter? Because the Metabolic Thermo Charge of food stands for how many calories your body will burn just by breaking down the nutrients each time you consume a certain food.

Most people have absolutely no idea of the power some of these foods have over the fat burning processes that go on inside the body, and so they never really think twice about them. BIG MISTAKE.

For example, simply consuming high-quality protein with most meals will naturally burn off more calories and move you closer to your target weight. Lean protein has a very high "Metabolic Thermo Charge". Spices also have a strong thermogenic effect on your body. Combining certain foods together, such as chicken and turmeric, with help you burn more fat after you eat it.

Interesting, right?

But that's not all. Another thing to consider is whether or not your so-called “healthy” cookbook has a real structure. Too often, cookbooks are just a bunch of recipes thrown together at random – you pick and choose what you feel like eating at that point in the day. 

That is NOT going to make you burn fat faster!

Having a structure is mandatory if you want to rid yourself of stubborn fat. That's why we developed a quick and easy "Metabolic Nutri-Profile" system for all our recipes, so you can see precisely what nutrients you're taking in, which ensures that each meal makes the most of your metabolic rate.

Don't make the mistake of venturing into the food jungle without your compass!

So we’ve talked about the food and the structure of your eating plan. Sounds like we’ve got it covered, right? NO!

Ever followed a diet to a “T” and all of a sudden noticed that you stopped losing fat?

This is called the Metabolic Adaptation Phenomenon. It occurs at that point in your diet when your body knows precisely what it's getting in terms of food and has fully adapted to it. When it reaches this state, your metabolism slows down and fat loss screeches to a halt.

In order to avoid the Metabolic Adaptation Phenomenon, you have to vary your nutrient intake regularly, shocking your body as time goes on. This keeps it guessing and ensures your metabolism stays on high at all times. Having a wide range of fat loss recipes at your fingertips makes avoiding this frustrating condition a breeze!

Now you know the REAL score when it comes to fat loss and dieting! Be sure to watch out for these three sneaky saboteurs next time you make the decision to lose fat!

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I told you this was great info, right?

Dave and Karine know everything it takes to be successful when it comes to burning fat faster. And in Metabolic Cooking, they provide you with a huge collection of awesome fat torching recipes that will:

1. Help you burn fat faster with the help of specific Metabolic Thermo Charged ingredients

2. Efficiently structure your meal plan with their simple and effective "Metabolic Nutri-Profile"

3. Fight the Metabolic Adaptation Phenomenon.

If you struggle with food or nutrition, Metabolic Cooking is your knight in shining armour.

Click Here <------- Recipes that burn fat faster!

Talk to you soon!

Anna

P.S. You don't have to cook meals that make you FAT anymore: ==>Check out these recipes

10 POPULAR MYTHS SECRETLY DERAILING YOU

Good Morning!  TIme to stop the madness running rampant in our industry and get down to delivering the FACTS.  Here are 10 Fitness Lies that can secretly derail you, so you can use the truth to fuel your decisions.

10.  THE MORE YOU SWEAT THE BETTER THE WORKOUT

The truth: "This is just an illusion. You burn more calories when you work harder," says Liz Neporent, a health and fitness expert and national spokesperson for the American Council on Exercise. Sweating more might make you think you're working harder, but in order to burn more calories, your muscles have to put out more effort, your heart has to beat faster, and your breathing rate has to increase too, Neporent says.

Think of swimmers.

9.  Lift Light Weights To Tone Up

The truth: This myth just won't seem to go away! Most women don't have the hormones or the muscle mass needed to get really big muscles, Neporent says. "You'd have to spend hours and hours in the gym to build up [muscle mass], and even then most women are incapable of really bulking up."

Don't shy away from weights that challenge you. To reshape your body, Neporent recommends lifting heavier weights and pushing yourself to the point where you fatigue your muscles within 8-15 reps.

8. For flat abs, you should work them every day. 

The truth: Like every other muscle group in your body, your abs need time to rest and recover. "Training a muscle causes the muscle to break down, and it is during rest that it is allowed to repair and rebuild itself," says Tom Holland, an exercise physiologist and author of "Beat the Gym".

Abs are built in the gym and revealed in the kitchen.

7. Pilates and Yoga Creates Long, Lean Muscles

 The truth: While you may feel longer and taller after a great Pilates or yoga session, it's physically impossible to lengthen a muscle. "Muscles have a fixed origin and insertion point, therefore the only way to truly 'lengthen' a muscle would be to surgically detach and reattach it," Holland says.

6. The "Fat-Burning" Zone Is The Best For Weight Loss

 The truth: While you do burn a higher percentage of calories from fat at lower intensities, you burn more calories overall by exercising harder.

Bottom line: To burn the most fat, create a well-rounded workout schedule that mixes strength training, high-intensity cardio, and lower-intensity sessions if you want an extra hit of cardio. And of course, supplement your training with a healthy diet and proper nutrition support with safe supplements.

Think about it, you are in the fat burning zone while you sleep. 

5....FIND THE REST AT https://www.facebook.com/revtraining

Have a great day REV FAMILY!
Anna

Simple Nutrition, 2 Basic Principles

Before you even start reading this, try to clear the diet information clutter in your mind.  Read this with a fresh mind as if you are reading about nutrition and body transformation for the very first time.  There are a million ways to go about this, but trying to follow all of it is just suicide.  I am going to give you the facts.  There are some Basic Principles of weight loss that are always the same.  If there is a method out there that works, it follows these Basic Principles.   You will hear so many different things; you will no doubt begin to question everything since it all contradicts.  And you will just be paralyzed.  Just refer back to these principles to judge the potential efficacy of any program.  And remember, not one program is perfect for everyone, not one.  And not one will work for you your entire life.  You must accept this is a journey for life.  That is why having these basic principles to compare any approach you are considering is a rare and wonderful tool.  I promise you this:  nothing (that works) contradicts what you are about to read. 

What you must do to lose weight

The programs and diets (methods and details) out there are all just different procedures towards the same end.  You MUST burn more calories than you take in. You must create a caloric deficit of 3500 calories to lose 1 pound.   This caloric deficit is created in 2 ways:

1.             Reducing the calories you eat

2.              Burning calories

Reducing the calories you eat

Reducing the calories you eat is fairly straightforward.  If you know exactly how many calories you eat, then you reduce those calories each day and you will lose 1 pound when the sum of that daily deficit =3500 calories.

Unless you have a detailed log of what you eat and know exactly how many calories you must eat to maintain you current weight, you must choose a caloric goal for each day, eat that many calories and measure your progress and adjust from there.  For example if you choose 2000 calories and you maintain your weight for 2 weeks, then you will need to eat fewer calories per day to lose weight.  The rate at which you lose weight will be determined by how quickly your daily caloric deficit= 3500 calories.

The quality of those calories is important so you give your body what it needs to be healthy.  Eating a diet of natural foods that contain fiber, nutrients good fats, vitamins, minerals and quality carbs and proteins is advisable to keep us from all the diseases and health issues (do I need to list them?) that poor diet choices have been proven to expose us to.  That is not all, the more nutrition our choices, the better we are able to perform at work, play and everything in between!

Burning Calories

There are 3 basic ways you burn calories

            -Bodily functions

            -Daily activity

            -Daily exercise

Bodily functions:  The calories burned by your body performing daily functions like breathing is basically your RMR (Resting Metabolic Rate).   RMR is determined before we're born and accounts for about 60-75% of total calories burned everyday.  That leaves the smaller percentage to exercise and daily activities.  Now you know why trying to out-exercise a bad diet is impossible.  Back to RMR.  Larger people ‑- both in height and weight ‑- tend to have higher RMR values.  Muscle mass also uses more energy, so people with more muscle mass have higher RMR values. That's the same reason RMR can decrease as we age ‑- if we lose muscle, we don't need as much energy to exist, and our RMR goes down.  So now you know what affects the first component, and you cannot control your genetics and you don’t want to be larger to burn more calories to be smaller, which leaves the one thing you can affect:  muscle mass.  Now you know why strength training is purported as being essential for body fat loss and why cardio is no longer the recommended solution.  If not, see my article, “Why Strength Training is Fat Loss’s Best Friend.

Daily activity:  Simply put, this is the calories you burn in your daily way of living work, eating and free time.  You burn more calories the more you move.  About 10% of the calories you burn comes from digesting your food.  This is why it is advisable to eat often rather than a few large meals a day.  If you climb stairs instead of take elevators, bike to work, throw away the remote, work on your feet, take regular walks every day, have moving recreational activities and spend minimal time on your hind parts, you will burn a lot MORE than the person who rises to sit in a car commuting to work, sit at a desk all day, commute home, then sit to watch TV and play on the computer. 

Daily exercise:  Calories burned through intentional exercise!  So, going for a 30 minute walk is a great thing to do every day to increase daily activities but if you are trying to create a 3500 calorie deficit, then it will take 23 of those walks to burn 1 pound.  If you want to increase this component, then you must go for intensity and work out like you mean it.  You will want to weight train so you get the calorie burn of the exercise as well as the increased RMR we learned about from above, and do your cardio with enough intensity to maximize that caloric deficit.

The truth is that is not complicated.  It is  completely in your control and you now have enough information to create your best body.

BEYOND BASICS

This is where I start using personal experience from my research, and my client’s results to report what works.  Of the many I have experience with, this is the method I recommend to transform your body based on the principles above.

Men:  Bodyweight X 10 = A

Women:  Bodyweight X 9 = A

A =            Maximum Daily Calories you should eat each day.

           

A * 7 = B

B = Maximum Weekly Calories

Method 1:

Plan to eat exactly A every day.

Method 2:

Divide B by 8 and use that number as a daily calorie target (it will be lower than A).  Then create a “Bank” of that amount as well.

B / 8 = C

C= Daily Calorie Target

C= “Bank” to use throughout the week or on weekends

WHAT TO EAT

DIRECTIONS:  Eat 5 or 6 meals a day.

For every meal, eat your allotted amount of calories for that meal by combining a lean complete protein from list 1 in appropriate calories and protein with up to 3 servings (calories allowed) of fibrous veggies from list 2.  Add a high quality carbohydrate from list 3 to the large meal before and after your workout (within calorie range).  Then follow the guidelines for good fats.

In addition, the rule of thumb for protein recommendations are

Men:  Bodyweight X 1=grams of protein per day

Women:  Bodyweight X .8= grams of protein per day

Roughly divide this by the number of meals you eat each day to get your guides for each meal.

1.  LEAN COMPLETE PROTEINS Egg whites to 1 egg at a 3 or 4 :1 ratio Chicken Breast Turkey Breast Inside Round Steak Lean Red Meat (97%+) Tenderloin Pork Ground Turkey or Chicken Lean Fish Canned Chicken or Canned Tuna Pouch chicken or fish Fat Free Cottage Cheese 2.  FIBROUS VEGETABLES Alfalfa sprouts Artichoke Artichoke hearts Asparagus Asparagus Bamboo shoots Beans: green, Italian, yellow or wax Bean sprouts Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Chicory Chinese cabbage Cucumber Eggplant Green onions or scallions Greens: beet, collard, dandelion, kale, mustard or turnip Jicama (Mexican potato) Kohlrabi Leeks Lettuce: endive, escarole, leafy varieties, romaine Mixed vegetables without corn, peas or pasta Mushrooms Okra Onions Parsley Peppers (all varieties) Radishes Rhubarb, artificially sweetened Rutabaga Sauerkraut Snow peas or pea pods Spinach Summer squash Swiss chard

Tomato, raw Tomato, cherry Tomato juice Tomato paste Tomato sauce Turnips Vegetable juice cocktail Water chestnuts Watercress Zucchini 3.  HIGH QUALITY CARBS Oatmeal Fruit Fat-free yogurt Corn Potatoes, sweet potatoes, yams Winter squashes, such as pumpkin, butternut squash, acorn squash Dried beans, peas, lentils Beans Steamed brown rice Steamed wild rice Barley 1 SERVING Whole-wheat bread 4.  GOOD FATS (Omega 3 and 6)-you want to get about 20% of your calories from a mixture of the sources below focusing on the Omega-3 sources. Omega-3 Flax seed oil (keep in fridge, not for cooking) Fish high in omega-3: salmon, mackerel, herring, other cold-water varieties If you are not a regular consumer of fatty cold water fish (about twice a week), dietary supplement containing flax oil, fish oil or a blend is recommended to ensure adequate Omega-3s in your diet. Omega-6-most people are already set in this area. Seeds and Nuts (and their oils) Whole grains Plant and Vegetable Oil If you are not consuming the above as a part of your diet as most people are, you will want to supplement with a blend that has Omega 3 and 6.